I need a simple gym routine.

[Zoro]

Right now, my gym routine has deteriorated into just arms and legs.

Arm day: 10 pull ups, 3x10 curls, 3x10 cable pull down, 10 dips.

Leg day: 3-5x10 leg press on machine, 3-5x10 calves (machine), 10 romanian deadlifts (these kill me so I'm starting with low weight and low rep)

I will do a little bit of some other movements.

Obviously I need more. But I get confused on how much I should work out each session. I heard I should get between 8-14 sets a week on a muscle group to see growth, but then that means at least 3 days are dedicated to arms, the other three legs. With only one rest day. Am I misunderstanding something? Should I be doing more than just arms on one day?

I think I missing some basic concept of weight training.

I want to start doing the basic compound movements, but since they are tiring, I don't know how many different compound movements I should do in a single day.

 

[POB]

I don't do:
- deadlifts
- barbell squats
- any olympic movement

Why? I have a bulging disk in my lower back that needs constant attention
(if I want to avoid back surgery).
Are they great? Yes
Are they necessary to build muscle? Not really.

You have all kinds of machines that are on the safer side and still provide a great muscle stimulus.
(leg presses, hack squats, smiths, etc).

There are basically two schools of though when it comes to bodybuilding:

- low sets/reps, heavy weight, all out effort
- higher sets/reps, lighter weight, build-up effort

Both are right (and both are wrong).
You can build muscle using both methods.
And you can combine both methods (in the same workout)

I'll tell you how my current w.o. looks like:
Legs
3x Leg press,
3x any butt exercise,
3x leg curl,
3x leg extension,
2x walking lunges or hack squats
Chest.
3x incline press,
3x dumbell flies,
3x chest press,
2-3x cable fly
Back
3x back pulley,
3x barbell row,
3x one arm-side row,
2x any cable exercise I'm feeling good to do,
2-3x lower back maintenance
Shoulders
3x smith military press,
3x side raises,
3x any posterior movement for shoulder,
2-3x shrugs
Arms
3x exercises for biceps,
3x for triceps,
I take some variations depending on how I'm feeling

Abs and calves 01-02 times per week, depending on how I'm feeling that week.
And that's it.

BTW, I'm 42yo, 6'1" and currently 210 with 10-12% bf

 

[Zoro]

Thanks for the reply POB, I might just copy paste your routine for mine.

How many rest days do you take?

 

[POB]

Thanks for the reply POB, I might just copy paste your routine for mine.

Great! Just test and adjust according to your goals/routine

How many rest days do you take?

It depends...I usually rest between 2-3 days per week.
Also I don't mind waiting 7-9 days before hitting the same muscle group.

But remember: I train with 1000% focus/dedication.
Meaning I really push my body to the limit in the gym, so it's ok for me to need more rest and recover.
(I'm ectomorph, so I naturally need to rest to feel ok and grow)

There are also different training set-ups when it's ok to train the same muscle after 2-4 days of rest.
It all depends.

 

[Train]

If you're looking for simple, I'd try something like:

• Bench Press (3x8)
• Weighted Chin Ups (3x8)
• Leg Press (3x8)
• Bicep Curls (3x10)
• Triceps Extension (3x10)
• Heavy Calf Raises (3x8)

Basically a push (bench press), pull (chin ups), legs (leg press) with some arm and leg work to address your weak areas.

Do the above 2-3 times a week (ex. Mon/Wed/Fri, not 3 days in a row). Once you're able to hit the goal reps across all sets, increase the weight (5% is a good estimate), and keep at it until you hit 8 reps across.

So it may look like:

Week 1: Bench Press 150 lbs (3x8)
Week 2: Bench Press 155 lbs (3x6)
Week 3: Bench Press 155 lbs (3x8)
Week 4: Bench Press 160 lbs (3x6)

It doesn't have to be these exercises (ex. bench press) exactly. Just pick exercises that are safe and feel not hurtful to you yet easy to progress weight on. The push/pull/legs should be compound exercises.

Be sure to study form on the exercises from the start so you don't carry any bad habits that may hurt your body over time.

 

[Alpha13SC]

You already received some great info, but I want add something, based on my experience.

I don't do:
- deadlifts
- barbell squats
- any olympic movement

Why? I have a bulging disk in my lower back that needs constant attention
(if I want to avoid back surgery).
Are they great? Yes
Are they necessary to build muscle? Not really.

Deadlifts are a great tool in every athlete arsenal due to it's mechanics and how it can train the whole body. Its risk are when they're done with bad form. With good form, they can build so much strength that you're less prone to injury. And in fact, everybody who has some low back injury should do them because it add strength to core and spinal erectors. In the beginning it will be harder, but it pays of.

There are basically two schools of though when it comes to bodybuilding:

- low sets/reps, heavy weight, all out effort
- higher sets/reps, lighter weight, build-up effort

Both are right (and both are wrong).
You can build muscle using both methods.
And you can combine both methods (in the same workout)

It really depends on the muscle fiber and what type or hypertrophy you're trying to achieve(sarcoplasmic/myofibrillar). And both can be achieved using more than just categorizing them into low/high sets/reps. SST is a great example of achieving both, but it's very advanced, while HIT hits almost only myofibrillar.

Regarding Arm day: the truth is that not all of us have a good genetic at arms and unless they're growing easily, you should have an arm day, just for them. They respond better.

I'll give my split on 4 days, it's a PPL+Arm day. I have so much progress with it.

Push day:
1. Overhead Barbell Press
2. Incline/Decline Dumbell Press
3. Machine press
4. Chest flyes at some type of machine or at the cables
5. Lateral raises
6. Front rases

Pull day:
1. Pullups/Pulldown at helcometer
2. Pulldown with close grip supination
3. Single arm row
4. Cable row while standing
5. Shrugs
6. Flyes for posterior delt
7. Z curls for forearms

Leg day:
1. Zercher squats
2. Leg extensions
3. Walking lunges
4. Leg curls
5. Calf

Arm day:
1. Dips/Close grip bench press
2. Pronation pull down
3. Overhead extensions
4. Neutral/supination pulldown
5. Unilateral curls
6. Spider curl/hammer curl

Cardio/Abs day
1. Leg raises
2. Plank
3. 20-30 min plank

Now, I suggest thinking more into working sets. For example, for first 2 exercises I do at least 2-3 warmup sets(30-20-15, sometimes 12 reps, this is warmup for me). And then 2-3 working sets per exercise(6-12). If you do more than 12, it's time to increase the weight. Try limit the warm up sets as warm ups, not going to failure or something. You want to get blood into the muscles and also keep the energy for the real deal.

What you should focus is the form, contraction and Progressive overload. Always do more than the last workout. More reps per set, more weight at your sets.

Edit: I know @POB mentioned dumbell flyes, but I would not.

 

[Will_V]

I am no gym expert but here's my routine and the philosophy behind it.


Superset 1
3 sets x 8 reps bench press
3 sets x 20 reps situps

Superset 2
3 sets x 8 reps dips
3 sets x 8 reps pullups

Superset 3
3 sets x 8 reps military press
3 sets x 8 reps upright row

Superset 4
3 sets x 8 reps squats
3 sets x 8 reps wrist curls

OK so here's the ideas behind it:

Supersets

I superset two exercises together, mainly to save time. Overall it takes me only 30-40 minutes depending on how much energy I've got.

Push/Pull Balance

The exercise pairs in supersets 2 and 3 involve pushing and pulling on the same axis, while supersets 2 and 3 are basically opposite to eachother (i.e. dips and pullups are pushing and pulling on same axis, and dips and upright rows are opposite).

This is for balance of strength across my body.

No Dumbbells

Except for wrist curls, I just find it easier to get a good range of movement that way. But overall, I do as many compound movements as possible, I don't isolate anything. I want functional strength that involves getting my whole body involved.

Full Body Workout

I don't like getting one part of my body tired or sore, I'd rather it be the whole lot. I always do the whole body in one go.

Stretching

I do a full stretch routine after every workout, even when I don't 'need' it. I think of it as being good for posture and carry.

Bear in mind I'm not aiming for rapid gains but rather something that serves me as a routine for the long term. I don't always enjoy the gym all that much and this is a good way to smash through my whole body in a fast, efficient and balanced way, without having to think too much about it or plan things out. I'm slowly putting on the muscle - I tend to increase weights by 2.5 kg every few weeks when I'm consistent.

 

[pancakemouse]

It really depends on the muscle fiber and what type or hypertrophy you're trying to achieve(sarcoplasmic/myofibrillar). And both can be achieved using more than just categorizing them into low/high sets/reps. SST is a great example of achieving both, but it's very advanced, while HIT hits almost only myofibrillar.

This is outside the confines of a simple training thread, but the sarcoplasmic/myofibrillar distinction doesn't really exist, e.g. you can't really train for one or the other: https://baye.com/myth-of-sarcoplasmic-versus-myofibrillar-hypertrophy/

 

[POB]

Deadlifts are a great tool in every athlete arsenal due to it's mechanics and how it can train the whole body. Its risk are when they're done with bad form. With good form, they can build so much strength that you're less prone to injury. And in fact, everybody who has some low back injury should do them because it add strength to core and spinal erectors. In the beginning it will be harder, but it pays of.

Re-read my comment.
I'm saying I don't do it because of MY back problems.
Been lifting weights since 1995, so I know my body very well.
Plus I have a degenerative disc to make things worst.

Not every back problem is fixable nor friendly to DLs.

There are thousand different ways to strength the box (abs, side abs and lower back) other than squats and DLs
This fitness trend of "you need to do DLs and squats" needs to stop ASAP.
They are def not for everyone (and yes, I did A LOT of them over the years).

It really depends on the muscle fiber and what type or hypertrophy you're trying to achieve(sarcoplasmic/myofibrillar). And both can be achieved using more than just categorizing them into low/high sets/reps. SST is a great example of achieving both, but it's very advanced, while HIT hits almost only myofibrillar.

Yes, this is why I said both ways work.
And you can pick any program out there, they mostly fit into one of the categories I said

Regarding Arm day: the truth is that not all of us have a good genetic at arms and unless they're growing easily, you should have an arm day, just for them. They respond better.

Agree.

Now, I suggest thinking more into working sets. For example, for first 2 exercises I do at least 2-3 warmup sets(30-20-15, sometimes 12 reps, this is warmup for me). And then 2-3 working sets per exercise(6-12). If you do more than 12, it's time to increase the weight. Try limit the warm up sets as warm ups, not going to failure or something. You want to get blood into the muscles and also keep the energy for the real deal.

I like BLS warming sets:
12 reps - 50% of the target weight
4-8 reps - 70% of the target weight
1 rep - 90% of the target weight

Always do more than the last workout. More reps per set, more weight at your sets.

Not always true, believe me.
Sometimes less is more.

Edit: I know @POB mentioned dumbell flyes, but I would not.

Why? If you do them on a flat bench, they are amazing!
I would just avoid it if they cause any shoulder disconfort/pain.

 

[hey_lover]

I would start with a simple upper and lower body split and alternate between them for a total of 3 sessions a week.

Week #1 Upper - Lower - Upper

Week #2 Lower - Upper - Lower

Lyle McDonald's Upper/Lower split is a great starting point.

K.I.S.S.

 

[trashKENNUT]

I don't do:
- deadlifts
- barbell squats
- any olympic movement

Guys be calling girls 'THOTS' and then they be chasing the same exact Instagram validation.

"I lift yoh!. Do you even lift bruh?"

Yea...... Most of you be dead soon picking an injury somewhere because you jump on the hype wagon.

z@c+

p.s:
Anyway, so I lift girls because....

 

[hey_lover]

I don't do deadlifts, bench or squats either and I don't have any injuries.

You should as a beginner and intermediate include those exercises in your workout.

However, there is a law of diminishing returns and the risk of injury increases vs the reward of further gains.

 

[Warped Mindless]

I switched to the X3 system and have very little fear of injury now.

It looks gimmicky but I’ve had some good results on it.

 

[trashKENNUT]

X3 system and have very little fear of injury now.

Seems like there is many good stuff like this and DDP Yoga but they kinda there in your face but you don't see it

z@c+

 

[Alpha13SC]

Re-read my comment.
I'm saying I don't do it because of MY back problems.
Been lifting weights since 1995, so I know my body very well.
Plus I have a degenerative disc to make things worst.

Not every back problem is fixable nor friendly to DLs.

There are thousand different ways to strength the box (abs, side abs and lower back) other than squats and DLs
This fitness trend of "you need to do DLs and squats" needs to stop ASAP.
They are def not for everyone (and yes, I did A LOT of them over the years).

I read carefully your comment. That's why I said it. I also have some low back pain. I ve dealt with sciatica pain some years, me and also some of my friends, one with full herniated disk. The solution strengthening the muscles, back into the gym + deadlifts for core strength, not bodybuilding. Yes, the trend with "you need to do DLs and squats" is relative, but still, they should be required for the benefits, in an adecvate rep range(maybe more than 15-20). Also, one of the best therapeuts I ve known does DLs with his pacients a lot.

I have a history of injuries, I ve actually documented them in a post here, on lifestyle, I could link it. And there I explained how I could overcome them. Now I m lifting pain free, even if I had pain in both of my legs from sciatica.

Not always true, believe me.
Sometimes less is more.

Of course, we can discuss about microcycles and macrocycles + deload periods. I use them also, giving my body some repaus, but I ve said it just as a general rule. Body feedback is also important.

Why? If you do them on a flat bench, they are amazing!
I would just avoid it if they cause any shoulder disconfort/pain.

Biomechanicaly speaking, they're not the best thing to do, for shoulders joint. Plus, the mechanical tension is almost non existent at the end range. Maybe for some could work, but isn't the best thing.

Edit: @POB you can see DL and squats as a sign of longevity for the body. Building muscle is not always the objective. For example, a grandpa doing both of this exercise is sure in a better shape than somebody who doesn't do them, at their age. They require so much body strength and so many muscles that it's like the saying "what you don't use it, you lose it".
We can sure disagree on this topic, and also for me, doing PRs under 5-6 reps at DLs and squats is risky, but higher rep, keeping the mobiliy, I see it as a win.

 

[trashKENNUT]

To mention injuries,

Hopefully soon, I will be here in America, visiting Dr B. I'm not going link girls with yoga pants in this video because it will be a problem. XD Haha

 

[Zoro]

Thanks guys, lots of good stuff. I feel confident about what I need to do now.

That being said, I want to start tracking my lifts, and the way I used to do it was with my iPhone notes app. Kind of a pain in the ass.

anyone have a good app for tracking for PRs and previous weeks’ lifts?

 

[POB]

I read carefully your comment. That's why I said it. I also have some low back pain. I ve dealt with sciatica pain some years, me and also some of my friends, one with full herniated disk. The solution strengthening the muscles, back into the gym + deadlifts for core strength, not bodybuilding. Yes, the trend with "you need to do DLs and squats" is relative, but still, they should be required for the benefits, in an adecvate rep range(maybe more than 15-20). Also, one of the best therapeuts I ve known does DLs with his pacients a lot.

Have to weight the pros and cons.
Because there are cons, It`s just that ppl don`t talk about them

I have a history of injuries, I ve actually documented them in a post here, on lifestyle, I could link it. And there I explained how I could overcome them. Now I m lifting pain free, even if I had pain in both of my legs from sciatica.

Great! Me too.
Lower back is a fucking issue if we don`t take proper care of it.

Of course, we can discuss about microcycles and macrocycles + deload periods. I use them also, giving my body some repaus, but I ve said it just as a general rule. Body feedback is also important.

Agree.

Biomechanicaly speaking, they're not the best thing to do, for shoulders joint. Plus, the mechanical tension is almost non existent at the end range. Maybe for some could work, but isn't the best thing.

Not true.
They are biomechanically better than machines.
It`s just that everyone does them wrong.
But like you said, it depends on the person too.

Edit: @POB you can see DL and squats as a sign of longevity for the body. Building muscle is not always the objective. For example, a grandpa doing both of this exercise is sure in a better shape than somebody who doesn't do them, at their age. They require so much body strength and so many muscles that it's like the saying "what you don't use it, you lose it".

Ok, we have to agree on disagree here.
Building muscle should always be the objective.
Problem is ppl associate building muscle to getting huge, which is false.
Doing DLs for increasing mobility is wasting time in the gym IMO.
Either you challenge your body with that exercise, or you don`t do it and go do real mobility exercises.

We can sure disagree on this topic, and also for me, doing PRs under 5-6 reps at DLs and squats is risky, but higher rep, keeping the mobiliy, I see it as a win.

If you have an injury, higher reps on Olympic or semi Olympic lifts may be a recipe for disaster, as much as low reps and PRs with lots of weight.
But I`ll leave it like that because there are a lot of variables here...my point is if you wanna reap the benefits of weight training, you don`t need to do DLs, squats or any specific exercise just because it is ~the best~

anyone have a good app for tracking for PRs and previous weeks’ lifts?

Yes, just check the image below:

No need to charge it either

 

[Toby2030]

You can get good results without compound exercises but leaving them out without a very good excuse, is just stupid. They are essentials for a reason.

4 times per week:
Every exercise: 4 sets and 6-8 reps. When you succeed with 8 reps in each set for the particular exercise, you increase the weight. Change between A and B for every workout, and hit the gym 4 times per week.
A:
BB Bench Press
DB decline bench press
DB Shoulder press
DB side laterals
Skullcrushers
Weighted abs

B:
Squat
Deadlift
Calf raises
Bent over barbell row
Chin ups
Cable row
DB curl

The above program + eating enough will give you great gains.