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Training Critique - Basic Weight Lifting

DataDude

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Hello All!

I am taking part in a 12 week body transformation challenge among some colleagues and was hoping to get some input from the experts here on this forum. First, some backstory - I'm in my mid-30's, 12-15% BF, I have spent years on endurance training, running, biking, advanced calisthenics, etc... but lately have been trying to re-focus on weightlifting. I'm taking Testosterone (was taking 225mg per week, but after labwork have increased my dose to 375mg per week). I'll be taking 375mg a week for the next 12 weeks before dropping back to TRT dose of 150mg per week. Since this is the first time I've made a serious effort to switch my training regimen, I was hoping someone could critique my (very) basic workout plan. I know I'm not going to achieve bodybuilder status, and I'm probably missing some valuable workouts, but my goal is really to hit all major muscle groups consistently over a 12 week period and build from there. Do you think this plan will produce solid results over 12 weeks? I'm open to feedback and looking forward to putting in the work. Thank you so much in advance!

MY PLAN:

I plan on doing a 3-day split, followed by a rest day; Pull/Push/Legs/Rest. Each training day consists of the same few exercises repeated over the course of the 12 week period.

Pull Days (non-gym day):

  • Weighted Pull Ups (5 sets | 8-10 reps)
  • Dumbbell Curls (5 sets | 8-10 reps)
  • Weighted Chin Ups (5 sets | 8-10 reps)
  • Dumbbell Shrugs (5 sets | 8-10 reps)


Push Days (gym day)

  • Incline Bench Press (5 sets | 8-10 reps)
  • Seated Dumbbell Shoulder Press (5 sets | 8-10 reps)
  • Flat Bench Press (5 sets | 8-10 reps)
  • Seated Tricep Extensions (5 sets | 8-10 reps)


Leg Days (gym day)

  • Linear Leg Press (5 sets | 8-10 reps)
  • Weighted Calf Raises (5 sets | 12-15 reps)
  • Hip Abduction (5 sets | 8-10 reps)

Rest Days (non-gym day)

  • Modest bike ride and family walk
 
Everything works as long as you do it.

Thank you, Nelson. I appreciate your response. I definitely feel like I should make progress if I put in the consistent work. I know you have a lot of experience in this area, so your opinion would be very valuable to me, do you think this routine covers the majority of my muscle groups? Do you think this would lead to any noticeably lagging body parts?
 
i like the 3 day split routine because it keeps things fresh and fun. the ONLY problem with it though is people tend to over train shoulders too much, i know this cause i blew out my shoulder that way. make sure you aren't over doing shoulders cause those push and pull lifts require shoulder motion
 
i like the 3 day split routine because it keeps things fresh and fun. the ONLY problem with it though is people tend to over train shoulders too much, i know this cause i blew out my shoulder that way. make sure you aren't over doing shoulders cause those push and pull lifts require shoulder motion

Thanks for the input, Steve! I'm glad you mentioned that, because after a couple weeks on this workout routine I've noticed my shoulders are more sore than any other body part (not painful, but definitely feeling more tension than everywhere else). I think I feel most shoulder discomfort when doing shoulder presses, but I felt like it's good for my delts. Do you agree? As of now, I don't feel like I'm close to injury, but if I do start to feel prolonged discomfort do any of these exercises stand out that would be beneficial to drop/swap with something else? Maybe I only do shoulder presses once a week instead of twice a week?

Also, I was going to message you about coaching, but I'm not allowed to send DM's yet until I hit 50 posts... Once I get there, I'll be reaching out!
 
I like your layout and in 12 weeks for sure you'll get good results IF you follow it.

I just want to point out that adding an oral is good here, 50mgs of anavar for 8 weeks with n2guard, and some cardarine gw 20mgs will only do positive things for you.
 
Thanks for the input, Steve! I'm glad you mentioned that, because after a couple weeks on this workout routine I've noticed my shoulders are more sore than any other body part (not painful, but definitely feeling more tension than everywhere else). I think I feel most shoulder discomfort when doing shoulder presses, but I felt like it's good for my delts. Do you agree? As of now, I don't feel like I'm close to injury, but if I do start to feel prolonged discomfort do any of these exercises stand out that would be beneficial to drop/swap with something else? Maybe I only do shoulder presses once a week instead of twice a week?

Also, I was going to message you about coaching, but I'm not allowed to send DM's yet until I hit 50 posts... Once I get there, I'll be reaching out!

make sure you are keeping your mobility and flexibility in the shoulders. they will make you do it in physical therapy AFTER you tear your shoulder up like i did, but really that is too late. should be done earlier.

also just PM'd you info on coaching
 
Thanks for the input, Steve! I'm glad you mentioned that, because after a couple weeks on this workout routine I've noticed my shoulders are more sore than any other body part (not painful, but definitely feeling more tension than everywhere else). I think I feel most shoulder discomfort when doing shoulder presses, but I felt like it's good for my delts. Do you agree? As of now, I don't feel like I'm close to injury, but if I do start to feel prolonged discomfort do any of these exercises stand out that would be beneficial to drop/swap with something else? Maybe I only do shoulder presses once a week instead of twice a week?

Also, I was going to message you about coaching, but I'm not allowed to send DM's yet until I hit 50 posts... Once I get there, I'll be reaching out!

bro best thing you can do is seek steve help, he help me a lot
 
Thank you, Mobster! Today is leg day, so I'm going to make this change ASAP!

They can take the volume and you'll love/hate the pump lol
 
Your plan looks good, let us know your results
 
Keep track of your reps and weight. Especially on compound movements such and bench and Leg Press. I use an app called "Fit Notes".

Try and go up one rep on one set of each exercise at each work out. The next work out try and match that set again and go up one rep on another set. And so on and so on.

Once you get to about 12 reps on each set - higher reps for legs (that was great advice by the way) it's time to add weight. Even five pounds will do (more on legs). Then start that "cycle" again.

Progressive resistance is the name of the game. Trying to beat your last workout - even if it's only by one rep or a few pounds - each and every workout.

Also - on your first pull day - you have weighted pull ups and weighted chin ups. Same thing no? Replace one of those exercises with some sort of rowing movement for your back; bent over rows, seated rows, one arm dumbbell row - something like that.

Good luck! Keep us posted!!!
 
I have always been a big advocate for PPL training but just make sure you switch up your workouts to keep your muscles guessing
 
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