In pursuit of a new routine that can sustain me during a slow cut, and to avoid boredom I have come up with a new workout schedule for myself. It looks a bit unconventional, considering that most people do chest on Monday, and legs on Saturday. For me its a combination of my previous workout schedules. Lets dig in.
Weekly Goal : Minimum 4 days with rest in between (Monday to Thursday), Maximum 6 days (rarity for me). In case of 5 days (which is often the case) combine Friday & Saturday.
Monday : Squats + Deadlift + Biceps
Easily my favourite day, with two of my favourite exercises. I start with squats. In both cases I avoid going to my PR, and prefers sticking to ~80% of my max. I had hit a wall with deadlift. Using an 8 grip helped me break through.
4 sets of Squats (till failure)
4 sets of Deadlift (till failure)
Biceps are optional, I do some sets if I feel like it. In fact that’s a recurring theme when it comes to biceps.
Tuesday : Bench Press + Barbell Row
Once again I prefer sticking to 80% of max. I prefer bench over dumbbell.
3 sets on Flat bench
3 sets on Incline
2 sets on Decline (Optional, only if I am feeling it)
2/3 sets of Barbell Row with Underhand Grip
2/3 sets of Barbell Row with Overhand Grip
Wednesday : Shoulder + Triceps
I have 2 sets of exercise for shoulder and triceps which I alternate every other week.
Option 1:
Shoulder
4 sets of Barbell Overhead Press
4 sets of Face Pull
4 sets of Shoulder Machine Press (one with free weights)
Triceps
2 sets of V-Bar Triceps Pulldown
2 sets of Rope Triceps Pulldown
2 sets Of Bar Triceps Pulldown
Option 2:
Shoulder
4 sets of Dumbbell Overhead Press
4 sets of Front Raise
4 sets of Shrugs (machine/dumbbell/barbell)
Triceps
2 sets of Dumbbell Overhead Triceps Extension
3 sets of Seated Dip Machine
3 sets Reverse Curl
Thursday : Legs
Recently started using flat shoes for squatting and immediately gained an extra rep. I used to think flat shoes are a gimmick, and that you can squat wearing regular/running shoes. Not anymore.
4 sets of Barbell Back Squat (Work up to my single rep max)
3 sets of Hack Squat
3 sets of Leg Press
3/4 Sets of Leg Extension
2 sets of Calf Raise
Sometimes I swap leg press with
3 sets of hamstring curl
3 sets of sumo squat
Friday : Back (Machine) + Biceps
In case of back I have 2 sets of workout which I alternate weekly.
Option 1:
4 sets of Lat Pulldown
4 sets of Chest Supported Row
4 sets of Inclined Seated Rows
Option 2:
4 sets of Lat Pulldown
4 sets of Lat Pushdown
3/4 sets of Dumbbell Rows
Biceps is usually barbell based, opposite of whatever I did on Monday.
Saturday: Chest (Dumbbell + Machines) + Triceps
Chest
3 sets of Dumbbell Press On Flat Bench
3 sets of Dumbbell Press On Incline or Decline
3 sets of Machine Fly or Cable Fly
(Optional) 2/3 sets of seated machine press
Triceps
This is opposite of whatever I did On Wednesday
While I have a weekly plan, I think of working out as life-long continuous process. It doesn’t have to start or end with the week; it just flows.