Rate this workout the trainer at the gym gave me
>>36755060
I haven't started this program yet but i'm
3x5 - 145 lbs Bench
1*5 - 225 lbs DL
3*5 - 185 lbs Squat
ZERO
>>36755060
I've seen worse desu
>>36755060
I fucking hate lunges
>>36755060
Not the worst program I've laid my eyes on. I don't understand why like 95% of programs neglect the fuck out of shoulders.
>>36755060
what the fuck is up with those rep ranges?
>>36755193
OP here, I'm guessing 8 reps for hypertrophy
>>36755060
3/10
> Make Deadlift 3x5
> Day 1 add OHP (3x5) instead of BW lungs
Then it'll be a 4/10
>>36756370
wow that touched my heart
>>36755060
Deadlifts should be 3-4 warm up sets up to working weight and only 1 maybe 2 working sets if you feel up to it. This is the only thing I would change
I would swap cable row to pull ups too but that's preference
>>36755060
>(record distance)
how does it feel to be treating gym as highschool
>>36755060
Pretty trash 2bh . Wouldn't recommend any one follow it
Just do SS or SL or some other beginner programme in the sticky >>36755078 your lifts seem to say that it would do you some good
>>36755141
Theyre GOAT for ass development tho
>>36755060
> squats
> then bike
fuck no
alternate days
> bench + dips + push-ups for a beginner
> no OHP
drop bench and add ohp
once decline push-ups gets easy, drop it for bench press
> 5x10 deadlifts
god damn no
do it 1x5 with warm-ups, increase weights every week
with this modifications, it might be a good routine
but you'd better drop it for greyskull lp for a better program
>only doing squats once per week
>only doing bench once per week
>rep ranges never go below 8 even though the goal is strength
fucking trainers
>>36755060
>>36756665
btw now that I noticed that volume, you could either do it all 3x8 (except bw) or keep away from that shit altogether
>>36755060
jesus. literally anyone can be a PT.
I should seriously consider this as a career path, I can't possibly be much more of a fuccboi than this guy
>>36756778
Literally just put everyone on one of these from the beginner section and cash your cheques
>>36755060
>5x10 deadlift
It's pretty easy to lose your form on deadlift. A 5x5+1x3 works better to have a stronger deadlift. Add the occasional 1RMs to test how good you fare
Also Pull ups are better than seated cable row (I assume it's the lat pulldown one) since you build grip and core tightness too. You could do rows to change if you feel your traps aren't worked enough too.
Also squats and diddylift needs you to have a good muscle memory of them. As in you'll always have to "de rust" if you do them only once a week so I hope it's ABCxABC or something like that
>>36756665
While OHP helps a lot with the bench press ,if your goal is to have a better bench ,it wouldn't do him good to switch completely for that. Maybe once every 2 seance works wonder tho
Same with squats. It's a lot of reps for a primarly strength exercise. And you're not going to do any "record distance" consistently after a good squat seance.
For the main exercise i'd keep it under 5 reps tbf
