Hey guys I have been watching AThlean x, Jeff Nippard and Scott Hermann’s videos, and based off of what I have seen of their videos I tried making my own workout plan for myself.
However since I’m still new to this I wanted to get y’all’s opinion on what I have wrote. I know it’s heavy on the volume side of it, that’s where I really need help to filter out what is needed and what isn’t
(NOTE I have only came up with Upper)
Upper day 1:
(chest) Bench press: 4 sets x 8 reps (8 rm) ( with a drop set) (1 min break)
(tricep) Lying dumbbell tricep extensions 4 sets x 8 reps (8rm) with a drop set 1 min break
(chest) dumbbell flys: 4 sets x 12 reps (8rm) (2-3 min break)
(tricep) tricep pulldown: 4 sets x 12 reps (8rm) 2-3 min break
(upper chest) Dumb bell incline bench press 6 sets x 12 reps (8rm) (2-3 min break)
(tricep) cable kickbacks 6 sets x failure (8rm) 2-3 min break
(chest) Seated dip: 6 sets x 12 reps (8rm) with a drop set (2 min break)
(tricep) kneeling cable pull down 4 sets x 12 reps (8rm) 2 min break
(chest) cable cross over 4 sets x 12-15 reps (doesn’t have to be super heavy but need to burn out)
(chest) different chest isolation exercises
(tricep) cable pull down for the medial head of the tricep 4x12 (10 rm)
(shoulder) shoulder lateral cable raise: 4 sets x 12 reps (6 rm) (1 min break)
Upper day 2
(back) Barbell row 4 sets x 8 reps ( 8 rm) with a drop set (1 min break)
(bicep) Bicep curl 6 reps x 8 reps (8rm) with dropset (2-3 min break)
(back) lat pull down: 6 sets x 12 reps/failure (8 rm) (2 min break)
(bicep) incline bicep dumbbell 6 reps x 12 reps (8rm) (2 min break)
(back) close grip seated row 3 sets x 12 rows (8rm) (2 min break)
(bicep) spider curls 6 sets x 12 reps (8rm) (2 min break)
(back) cable rope upright row 3 sets x 15-20 reps (1 min break)
(bicep) hammer curl 6 sets x 12 reps/failure (10 rm) (2 min break)
(back) seated row 3 sets x 12 reps (8rm) (2 min break)
(bicep) preacher curl 3 sets x 12 reps (8rm) (2-3 min break)
(bicep peaks) waiter curl 5 set 12 reps (10rm) (2-3 min break)
(shoulder) reverse pec deck flies 6 sets x 12 reps (7 rm) (2 min break)
Upper day 3
(shoulder) rear delt dumbbell row 3 sets x 12 reps (1 min break)
(bicep) Bicep barbell curl 4 sets x 6 reps (8rm) (2 min break)
(Leg) leg press for hamstring
(bicep) (Bicep) seated incline dumbbell bicep curl (great for the peak of the bicep)
(bicep) bicep dumbbell hammer curls 3 x 12 (8rm) (1 min break)
(tricep) cable kickback 3 sets x 12 reps (2-3 min break)
(chest) alternate dumbbell press 3 sets x 12 reps 1 min break
(back) seated high row on machine 3 sets x 12 reps 1 min break
(chest) cable crossover 3 sets x 12 reps (pause at the peak contraction) 1 min break
(back) alternating lat pulldown 3 sets x 12 reps 1 min break
Upper day 4
(shoulder) dumbbell press 4setsx8reps with dropset to failure (8rm) 1 min break
(Shoulder) dumbbell side lateral raise (elbows slightly bent in order to take out bicep and traps from doing the work) : 3x12 full motion, 3x12 upper half, 3x12 lower half
(Shoulder) leaning side lateral 3x12
Rear delt raises (AThlean x)
However since I’m still new to this I wanted to get y’all’s opinion on what I have wrote. I know it’s heavy on the volume side of it, that’s where I really need help to filter out what is needed and what isn’t
(NOTE I have only came up with Upper)
Upper day 1:
(chest) Bench press: 4 sets x 8 reps (8 rm) ( with a drop set) (1 min break)
(tricep) Lying dumbbell tricep extensions 4 sets x 8 reps (8rm) with a drop set 1 min break
(chest) dumbbell flys: 4 sets x 12 reps (8rm) (2-3 min break)
(tricep) tricep pulldown: 4 sets x 12 reps (8rm) 2-3 min break
(upper chest) Dumb bell incline bench press 6 sets x 12 reps (8rm) (2-3 min break)
(tricep) cable kickbacks 6 sets x failure (8rm) 2-3 min break
(chest) Seated dip: 6 sets x 12 reps (8rm) with a drop set (2 min break)
(tricep) kneeling cable pull down 4 sets x 12 reps (8rm) 2 min break
(chest) cable cross over 4 sets x 12-15 reps (doesn’t have to be super heavy but need to burn out)
(chest) different chest isolation exercises
(tricep) cable pull down for the medial head of the tricep 4x12 (10 rm)
(shoulder) shoulder lateral cable raise: 4 sets x 12 reps (6 rm) (1 min break)
Upper day 2
(back) Barbell row 4 sets x 8 reps ( 8 rm) with a drop set (1 min break)
(bicep) Bicep curl 6 reps x 8 reps (8rm) with dropset (2-3 min break)
(back) lat pull down: 6 sets x 12 reps/failure (8 rm) (2 min break)
(bicep) incline bicep dumbbell 6 reps x 12 reps (8rm) (2 min break)
(back) close grip seated row 3 sets x 12 rows (8rm) (2 min break)
(bicep) spider curls 6 sets x 12 reps (8rm) (2 min break)
(back) cable rope upright row 3 sets x 15-20 reps (1 min break)
(bicep) hammer curl 6 sets x 12 reps/failure (10 rm) (2 min break)
(back) seated row 3 sets x 12 reps (8rm) (2 min break)
(bicep) preacher curl 3 sets x 12 reps (8rm) (2-3 min break)
(bicep peaks) waiter curl 5 set 12 reps (10rm) (2-3 min break)
(shoulder) reverse pec deck flies 6 sets x 12 reps (7 rm) (2 min break)
Upper day 3
(shoulder) rear delt dumbbell row 3 sets x 12 reps (1 min break)
(bicep) Bicep barbell curl 4 sets x 6 reps (8rm) (2 min break)
(Leg) leg press for hamstring
(bicep) (Bicep) seated incline dumbbell bicep curl (great for the peak of the bicep)
(bicep) bicep dumbbell hammer curls 3 x 12 (8rm) (1 min break)
(tricep) cable kickback 3 sets x 12 reps (2-3 min break)
(chest) alternate dumbbell press 3 sets x 12 reps 1 min break
(back) seated high row on machine 3 sets x 12 reps 1 min break
(chest) cable crossover 3 sets x 12 reps (pause at the peak contraction) 1 min break
(back) alternating lat pulldown 3 sets x 12 reps 1 min break
Upper day 4
(shoulder) dumbbell press 4setsx8reps with dropset to failure (8rm) 1 min break
(Shoulder) dumbbell side lateral raise (elbows slightly bent in order to take out bicep and traps from doing the work) : 3x12 full motion, 3x12 upper half, 3x12 lower half
(Shoulder) leaning side lateral 3x12
Rear delt raises (AThlean x)