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My current split. What do you think?

J

Jospya1974

Member
Aug 21, 2022
18
7
I just joined. I'm not sure if it's too soon to ask for help with this.
I currently work out at home during weekdays and only go to the gym on the weekends. M-Th is done at home.

All bodyweight exercises i do to failure all sets. Sets 6-9, 8-12,12-15 [ set 1] taken to near failure at max weight within range [set 2-3] reduce weight 20% taken near failure increasing weight once hit upper range first set.
( should I increase the weight for just the first set or all?)

Warmup for upper body: nothing near failure. I also warm up to max rep movement with lighter weight before first working set

Band pull apart x1 [20-30]
Band pushdown x2 [20-30]
Band ohp x1 [20-30]

Warmup for legs: nothing near failure
BW squats x2
BW lunges x2

Monday:
DB incline Bench 3x8-12
DB Side latteral 3x12-15
Dips amrap x2

Tuesday:
DB split squat for quads 3x8-12
DB lunge step back 3x8-12
Nordic curl x2 amrap

Wednesday:
Neutral grip pullup amrap x3
Inverted row amrap x3
Farmer walks x3 ( shrugs amrap at beginning and end of walk)

Thursday:
Banded preacher bar curl 3x8-12
Band pushdown 3x12-15
Tricep dip x3 amrap (static holds at top position at fail)

Friday:
Rest

Saturday:
[AM]
Close grip bench 3x6-9
Dips x2 amrap
Chest supported row 3x6-9
Cable lat pullover 2x12-15
Cable side latteral 3x12-15

[PM]
DB decline curl 3x12-15
DB OH tricep extension 3x12-15

Sunday:
Trap bar DL 3x6-9
Reverse hack squat 3x6-9
Bodyweight hyperextension x3 amrap

*abs everday*
I'll throw calves in next bulk. Currently cutting
 
J

Jospya1974

Member
Aug 21, 2022
18
7
I think you have no idea how to actually put together a competent routine
I was thinking about getting rid of the arms on saturday and ditching the dip too. What do you think?
 
J

Jospya1974

Member
Aug 21, 2022
18
7
I told you exactly what to do when I wrote you a whole routine for free.
I think anyone who offers to help you will be wasting their time
I appreciate you going out of your way to help me though. For real. I screenshot your split. It just wont work for me right now because I cant use a power rack or have access to barbells during the weekdays.
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
14,053
7,104
What do you have available to train with at home?
You can get some decent slam balls or a weight set from the local sporting good store, (Dicks around my way) for a decent price.
 
J

Jospya1974

Member
Aug 21, 2022
18
7
What do you have available to train with at home?
You can get some decent slam balls or a weight set from the local sporting good store, (Dicks around my way) for a decent price.
I got a tower to do dips,pull ups, leg raises. An adjustable bench. A pair of 70lb dumbells, 45lb, 35lb. Bands to progressively overload the dumbells. A dumbell that I can add plates to. I'm searching marketplace for power racks and plates right now. I go to the gym on the weekends. I've bought some stuff from dicks. After I pay for some medical Bill's I'm gonna buy a power rack from titan fitness. I'll have to check out the slam balls. I live in an apartment so that might be a no go : P
 
Lizard King

Lizard King

Administrator
Staff Member
Sep 9, 2010
14,053
7,104
Power rack isn't a must, it's a nice to have. You have an adjustable bench you should be able to get shoulders chest and back in decently.
 
J

Jospya1974

Member
Aug 21, 2022
18
7
Power rack isn't a must, it's a nice to have. You have an adjustable bench you should be able to get shoulders chest and back in decently.
Alright. Sounds good. For now what I have is suiting me pretty well. So I'm happy with it at the moment
 
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