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.

  • exasperation@lemmy.dbzer0.com
    2·
    7 days ago

    I feel like you’re doing too many exercises and not putting enough effort on the big important ones as a result.

    Have you tried just bringing it down to 2 workouts with 3 or 4 barbell movements for each workout (for a total of 6 to 8 exercises)?

    I’m a fan of:

    • Barbell bench press
    • Overhead press
    • Dips (weighted or assisted as necessary)
    • Pull ups (weighted or assisted as necessary)
    • Barbell row
    • Squat
    • Deadlift

    You can get through these and train each to failure on only about 2-3 hours per week of training, maybe across 2-3 days.

    I’m in my 40’s, so it takes a lot of warming up to get up to work sets of more than 3 plates on squat and more than 4 plates on deadlift, but even then I’m maybe in the gym only 2 hours per week on strength work (and doing cardio/conditioning another 2-3 hours per week).

    If you’re not seeing progress, it might be because you’re wearing yourself out on the accessory lifts that don’t actually do much until you’re already really strong.