Hey
I am in the gym since 10 months but I felt like I wasn't going anywhere.
The gym routine I am now doing since 4 weeks is basically a Push Pull Legs but I only do PPLPP Rest Rest. At the end of my push workout on monday I do Squats with light weight and at the end of my pull day I add RDLs with light weight.
"+" behind Sets always means the last set is an AMRAP Set.
Monday Push A:
- 5x5+ Incline Barbell Bench Press
- 3x8(-12) Standing Barbell Shoulder Press
- 3x8(-12) EZ Bar Skullcrushers
- 3x10+ Machine Chest Flies
- 3x10+ Pushdowns
- 3x10+ Cable Lateral Raises
- 3x10 Barbell Squats
Tuesday Pull A:
- 5x5+ Weighted Pull Ups (currently 5 kg added)
- 3x8(-12) T Bar Rows Chest supported
- 3x8(-12) EZ Bar Curls
- 3x10+ Reverse Machine Flies
- 3x10+ Rope Hammer Curls
- 2x15+ Cable Face Pulls
Wednesday:
- 5x5+ Barbell Squats
- 5x3+ Deadlifts
- 3x8(-12) Leg Press
- 3x10+ Calf Raises Smithmachine
- 3x10+ Leg Curls
- 3x10+ Leg Extensions
Thursday:
- 5x5+ Seated Barbell Shoulder Press
- 3x8(-12) Incline Dumbbell Bench Press
- 3x8(-12) Pushdowns
- 3x10+ Machine Chest Flies
- 3x10+ EZ Bar Skullcrushers
- 3x10+ Cable Lateral Raises
Friday:
- 5x5+ T Bar Rows Chest supported
- 3x8(-12) Regular Pull Ups
- 3x8(-12) Rope Hammer Curls
- 3x10+ Reverse Machine Flies
- 3x10+ EZ Bar Curls
- 2x15+ Cable Face Pulls
- 3x10 RDLs
Thats basically all I do... is this too much after 10 months consistant training without a program?
I am natural, I try to eat a lot but hardly make it to 2700 kcal a day. My protein requirement is always met...
My thought behind this is that I can only have 1 leg day, since my legs are sore anyways for 4-5 days and can get another extra rest day saturday instead of another workout day.
So basically I am still hitting Squats "light" on monday and heavy on Wednesday and RDLs light on Friday. I took Deadlifts instead of RDLs for Wednseday though.
How is your progression going? Do you progress or not? Feeling like not progressing is very ambiguous.
You could also go for PPLUL if you don't want to add another day. I'm not saying that it's better, just throwing it into the ring.
I tried upper lower but the issue is:
I am sore after a leg day for atleast 3-5 days.
The next thing I don't like about Upper is that I have to do 8-10 exercises that day and by exercise 6 I have a feeling I can't put 100% into the exercises.
I tried this order for upper day once:
You didn't answer their question. What do you mean when you say "I felt like I wasn't going anywhere"?