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also for lower back endurance...variety of planks...hip extensions and static holds...and rdl's...

This is pretty straight forward but I really like this routine.

Upper 1
Bench
DB Row
OH Press
Dips
Chin ups

Lower Ham Dominant
Deadlift Variant
Goodmorning
Glute Ham Raises
Hyperextensions

Upper 2
Pullups
DB Incline Press
BB Bent over Row
DB Bench Press
Side Raises

Lower Quad Dominant
Squat Variant
Lunges
Step Ups
Leg Extensions

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Thats way more volume then I'm looking for. Don't you feel over trained?

IronWorker

I agree. The lower days aren't bad, but the two upper workouts have enough volume for 3-4 workouts.

Are you guys referring to my post?

I guess I should've included reps and sets. 2-3 sets for each exercise so you are in the 12-15 set range per workout and depending on your rest intervals it takes roughly 40 minutes.

Here's the variant I did and had some great gains in lean mass and strength.


Monday - Upper 1
Bench - 3 sets
DB Row - 3 sets
OH Press - 2 sets
Chin ups - 2-3 sets
Dips - 2 sets

12-13 working sets

Tuesday -Lower - Ham Dominant
Deadlift - 4-5 sets
Good Mornings - 2 sets
Hyperextensions - 2 sets
Weighted crunches - 2-3 sets

10-12 working sets

Thursday - Upper 2
Pullups - 3 sets
DB Incline Press - 3 sets
BB Bent over Row - 3 sets
DB Bench Press - 2 sets
Side Raises - 2 sets

13 working sets

Friday -Lower - Quad Dominant
Squats - 4-5 sets
Lunges - 2-3 sets
Leg Extensions - 2 sets
Calve raises - 3 sets
Weighted crunches - 2-3 sets

13-16 working sets

Periodization
Wk1-2 3x10-12, 60 sec ri,
Wk3-4 3x6, 90 sec ri,
wk5-6 3x3,120sec ri

Remember guys, look at the difference in experience levels. Typically, most beginners and low intermediates need the bare essentials compared to people with more experience in a lot of cases. I could put you guys on the westside I'm kicking ass on and you'd probably say the same thing.

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Sure.. My post was to get you started thinking on the right path. Nothing more. Change anything you see fit because I really don't know anything about you to make even a single set in stone recommendation other than looking at your experience level.

Deadlifts are great, just understand that if you decide to drop the actual conventional deads for a mesocycle or two, you won't lose much at all.. Which is why I stated that I could drop them for a few months, come back and hit a PR lol. Everyone's indeed different, but I want to disspell any myths like "if you don't hammer away on them, you'll never move forward".. But again, if you want to include them, I'd probably put them as your ME squat lift, and keep a squat variation like front squats on your other day.

Alright thanks for the tips. I guess I can always do a program for a cycle and if its not right then fine tune it till it is. Thats the beauty of strength training. Anyone else have any thoughts on this?

IronWorker