Program tweaks: Any Suggestions please.

[iqoretyby]

I’m 43 6’1 76kg.

I do 5x6 program 3-4 times a week plus one swim.

I have bench and free weights rack, roller, power blocks and resistance bands (I rarely used these)

My squats and bench press have gone up 20-25kg in 6months.

I cycle through the following 3 workouts:

WORKOUT A

Warmup

Pushups 3×20 BW

Crunch 3×20 BW

Dips 3X12 BW

Pullups 3x14 BW

Main

Squat. 5x6 117kg

Bench Press 5x6 100kg

Overhead Press. 5x6 45kg

Barbell Row. 5x6 47.5kg

​

WORKOUT B

Warmup

Pushups 3×20 BW

Crunch 3×20 BW

Dips 3X12 BW

Pullups 3x14 BW

Main

Squat. 5x6 117kg

Bench Press 5x6 100kg

Overhead Press. 5x6 45kg

Barbell Row. 5x6 47.5kg

​

WORKOUT C

Warmup

Pushups 3×20 BW

Crunch 3×20 BW

Dips 3X12 BW

Pullups 3x14 BW

Dumbbell Lunge. 5x6 23kg

Dumbbell Bench Press. 5x12 23kg

Dumbbell Chest. 5x12 23kg

Roller 3x15scs

Dumbbell Curl. 2x10 15kg

Can anyone suggest any tweaks or additions to improve my weekly routine?

 

[jackson12]

@iqoretyby I dont know what your goals are, you are doing a lot of volume which is good for endurance building. If you are looking for strength id would increase your weights and lower your volume.

 

[iqoretyby]

@jackson12 Goals: Increase strength and tone.

Would it be as Simple enough tweak to reduce amount of warm up and add weight to rest of it?

Or would scaling to 5x5 or 5x4 and more weight be better?