My workout routine is too taxing, any suggestions?

[Zoro]

I'm looking to rework my gym routine because it is taxing me too much, takes too long, and I want to add in some exercises that improve stability in my shoulder joints.

Here's my current routine. I actually like it, but like I said, it's too much. Especially doing pull ups following squats and bench press, and I can't even do more than 5-7 reps in each set.

I go to the gym 3x week, each time alternating between A & B. This routine is from Jeremy Ethier (

)

Workout A

Bench press
Squat
Pull up
Hamstring curls
Overhead press
TRX Face pull
Drag curl
Calves

Work out B

Barbell deadlift
incline dumbbell press
bulgarian split squat
Machine row
dumbbell lateral raises
incline dumbbell kickbacks
high to low chest cable flies
calves

My current goal is putting on muscle to look better. But I value being physically capable and athletic so eventually I think I will switch to an easier workout and focus more on playing some sports and ninja warrior parkour style training, that is why I'm hesitant to remove pull ups.

Any suggestions? My biggest worry is the lack of shoulder stability exercises (bench press makes my shoulder feel a little off at times).

I want to add this: (

), but I need to remove some things so I'm not at the gym for 2 hours. Feel stuck. HELP.

 

[Train]

Looking through, it seems like you have a lot of exercises for one workout session.

Ex. Doing both bench press and overhead press in one workout. Deadlift and squat in one workout.

You can build a decent amount of muscle doing less exercises. I've done this for many years with few injuries and it's never felt taxing such that my whole week is down. Usually takes me 40 minutes per workout. Note: I don't warm up, so YMMV. Say 1 hour if you're warming up.

Try the below 2-3x a week:

Chest dips (push) - 3 sets of 8-10 reps
Chinups (pull) - 3 sets of 8-10 reps
Leg press (legs) - 3 sets of 8-10 reps

If any of these don't feel good for you, find another push, pull, or leg compound exercise you can sub in that feels good and is easy to progressively load over time. You want exercises that give you bang for your buck if you're looking for time efficiency.

This won't cover every single muscle group optimally, but it's a great starting point. I think it would be better for you if you master these exercises and get a solid, initial amount of muscle built.

You can then add more volume and/or exercises over time to specialize on weak points (ex. Biceps, shoulders, etc).

Check form constantly to make sure any nagging pains aren't due to poor form.

Increase load when you can lift the weight at 10 reps. Ex. You lifted 100 lbs for 8 reps on week 1. On week 4, you can lift it for 10 reps. So increase the load to a weight you can do for 8 reps in the next workout. And so on.

Alternate routine you can do 2-3x a week:

Flat dumbbell chest press - 3x8-10
Barbell seal rows - 3x8-10
Leg press - 3x8-10

If you're feeling like you can add some more volume, add in a set of curls and/or a set of triceps using Myo-Reps (time-efficient, which is what you're looking for). You can do Be careful doing myo-reps with compound exercises. From article:

I’m also careful with Myo-reps on squats, deadlifts, and even bent rows as the accumulating fatigue in the lower back may compromise technique and increase injury potential.

As far as the bench press hurting your shoulder, I'd consider just removing it and playing around with some other chest exercise. There's too many options to carry on with an exercise that hurts you. You don't need the bench press for recreational purposes.

Edit: Rest times for me is time until I feel confident I can do the next set. Usually 2-5 minutes but I do lower rep ranges (5 reps per set) so it may be different for higher rep ranges.

 

[KJ Francis]

Four times a week. A and B back to back days, then one rest day, then C and D back to back days, then two rest days. Switch A and C and/or B and D depending on how you need to set it up for best recovery.

A:
Overhead press 3x5
Bench press 5x10
Chin-ups or curls
Triceps (pulldowns or whatever)

B:
Squat 3x5
Deadlift 5x10

C:
Bench Press 3x5
Overhead press 5x10
Triceps
Chin-ups or curls

D:
Deadlift 3x5
Squat 5x10

 

[Chase]

Yeah that's definitely a ton of exercises per workout. You've got 8 different exercises there. Not surprised it's taking a lot of time and feeling like a chore. Probably want to keep it to 5-6 exercises to keep it within about 60-80 minutes (assuming 5 or 6 sets per exercise).

According to Bill Philips in Body-4-Life the single best exercise for well-rounded shoulders aesthetically is shoulder side raises. It's a great exercise.

Calisthenics-wise I like chin-ups a lot more than pull-ups. Just think they're more fun personally.

If you're going for functional strength and power over aesthetics, worth considering a calisthenics-based workout:

Calisthenics: A First-Rate Alternative to Lifting Weights

Most guys who want to get fit today head to the gym. But what if you didn’t need the gym for it? What if you could get stronger, in a more balanced way, from anywhere? That’s calisthenics. Do you use bodyweight exercises as a part of your exercise regimen? You really should. They offer some...

www.girlschase.com

One big advantage is the time savings... you don't need a gym for it, and can intersperse your workout with other stuff you're doing.

Chase

 

[Zoro]

Thanks for the replies everyone.

What I decided to do was just split all the exercises in my original 2 work out routines, and spead it into 3. That way I can still hit all those movements, but not have to do so many in one day. It also lets me add in some of the shoulder stability exercises.


Workout A

Bench
Pull up
bulgarian split squat
Hamstring curls
TRX Face pull
Drag curl
Calves

Work out B

Barbell deadlift
incline dumbbell press
Machine row
dumbbell lateral raises
incline dumbbell kickbacks
high to low chest cable flies

Work out C

Squat
Overhead press
Plank
Inverted row
Shoulder Stability
Calves

If this still is kicking my ass, I will do what you all recommended and simplify it even further. But I was doing the original work out most days with no problem, with only a few days here and there feeling drained. So I'm hoping that this will be much more sustainable.

One thing I was doing in the beginning was taking it really slow, not adding too much weight to fast, and not going further than 3 reps away from failure. I was actually progressing quicker than I thought. Its like a mind game for me in the gym, not to over do it and take it easy.

 

[POB]

Why not do a Bro split and get more rest for each body part?
- ABC
- or ABCD
- or ABCDE (this is what I actually use)