New workout program after SL5x5. Any feedback, thoughts?

KingGerbz · 2021-02-23T08:21:20+00:00

I’d recommend a more fluid, flexible and adaptable approach rather than a strict “3x10-15 for every workout every day.”

Granted, this will require you to be more in tune with your body and know what works and what doesn’t.

At the very least I’d change the big three (squat bench deadlift) to 8-12. 15 rep deadlifts... fuck that. I don’t remember the last time I even went above 6 reps on deadlifts (500lb+ pull so I know wtf I’m talking about).

Some practical advice is to pick one out of the big three lifts and make that a strength based week for that exercise. That means keeping it under 8 reps and pushing as much weight as possible to maximize strength gains. The other two lifts that week you can keep on the higher rep range of 8-12 (though I advise against going above 8 reps for deadlifts. Hit pull ups or rows if you’re aiming for back hypertrophy). For example:

This week bench heavy doing high weight low reps while squatting and deadlifting in the moderate rep range.

Next week squat heavy while benching and deadlifting in the moderate rep range.

Third week deadlift heavy while benching and squatting in the moderate rep range.

You can nuance and get into the realm of paralysis by analysis pretty easily when it comes to training programs. Don’t overthink it. Consistently working your ass off is the most important piece anyway. Lmk if you have any specific questions, always happy to help.

iBuqX · 2021-02-23T08:54:19+00:00

Looks decent, but why would you keep the same rep scheme for all exercises? I'd personally stay in the 4-8 rep zone for the big compounds (squat, bench, DL, row, press, pull up) as this allows for easier progressive overload.

dutchgguy · 2021-02-23T09:59:57+00:00

its fine

JackTheRipper_17 · 2021-02-23T10:01:16+00:00

Follow a PPL, 6 days a week First 3 days: Focus on strength Last 3 days: Focus on hypertrophy

Secret_Twitch · 2021-02-23T14:53:10+00:00

There are many workout programs out there. You have to do the research and find the one that fits into your schedule. Personally, If I only had 3 days a week to work out, I would do a Push, Pull, Legs split. This split allows you to focus on certain muscle groups while the others rest. The big 3, in my opinion and many others, are the bench press, dead lift and squat.
You want to perform these on different days. Focus on progressive overload.

Day 1 Push

Bench press 4x8, overhead press 4x5, incline press 4x8, skull crusher 4x10, lateral raise 4x10, tricep pushdown 4x10

Day 2 Pull

Dead lift 4x5, barbell row 4x8, ex bar curls 4x10, lat pulldown 4x10, incline dumbbell curl 4x10, hammer curl 4x10

Day 3 Legs

Squat 4x5, Barbell lunges 4x10 each leg, calf raises 4x20, leg press 4x10, leg extensions 4x10, leg curls 4x10

The last set a do reps until failure then next time a 5-10 pounds. More reps or more weight is progressive overload.

Title	New workout program after SL5x5. Any feedback, thoughts?
Author	riggedved
Upvotes	2
Comments	8
Date	February 23, 2021 7:44 AM UTC (5 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/lqco56/new_workout_program_after_sl5x5_any_feedback/
Archive Link	https://theredarchive.com/r/askTRP/new-workout-program-after-sl5x5-any-feedback.744741 https://theredarchive.com/post/744741

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