I created a workout routine for myself. It's a full body workout Monday-Wednesday-Friday alternating between A and B workouts. 4 week mesocycle.
For deadlifts, squats, and reverse hyper I'm doing straight sets and following linear progression, adding 5 lbs when I'm confident in my form.
For everything else I'm following reps in reserve, I do 3 sets of 2 RiR, going down to 1 RiR my second to last A and B workout, and 0 RiR my last A and B workout right before deload week. I add reps for progression until I hit my goal reps on the first set, and then increase weight. For push ups I'm gonna switch to a different chest exercise once I hit my goal of 30 reps, but that's still a while away.
On exercises where I feel I'm not getting enough stimulation I do a myorep match set for my third set, I'm currently having to do that with lateral raises, chest fly, leg extension, and leg curls.
Workout A
-3 sets of 10 Stiff legged deadlift 2.5 minute rest
-3 sets slow and controlled push ups (goal is 30 reps first set) superset with neutral grip assisted pull ups (goal is 15 reps first set), 1 minute rest between each set.
-3 sets leg extensions (goal is 15 reps first set) 2 minute rest
-3 sets of lateral raises (goal is 30 reps first set) superset with face pulls (goal is 20 reps first set), 30 second rest between each set
-3 sets of calf raises (goal is 20 reps first set) 1 minute rest
-3 sets of 12 reverse hyper 2 minute rest
-3 sets external rotation (goal is 20 reps first set) 1 minute rest between each set
Workout B
-3 sets of 8 Barbell back squats 2 minute rest
-3 sets Standing shoulder press (goal is 20 reps first set) superset with inverted rows (goal is 20 reps first set), 1 minute rest between each set
-3 sets chest fly (goal is 15 reps first set) superset with overhead tricep extension (goal is 15 reps first set) 30 second rest between each set
-3 sets lying leg curl (goal is 20 reps first set) superset with dumbell bicep curls (goal is 15 reps first set) 30 second rest between each set
-3 sets hip abduction (goal is 15 reps first set) 1 minute rest
-reverse hyper 3 sets of 12 2 minute rest
Deload week I cut reps in half and drop down to 2 sets, and take Friday completely off.
For deadlifts, squats, and reverse hyper I'm doing straight sets and following linear progression, adding 5 lbs when I'm confident in my form.
For everything else I'm following reps in reserve, I do 3 sets of 2 RiR, going down to 1 RiR my second to last A and B workout, and 0 RiR my last A and B workout right before deload week. I add reps for progression until I hit my goal reps on the first set, and then increase weight. For push ups I'm gonna switch to a different chest exercise once I hit my goal of 30 reps, but that's still a while away.
On exercises where I feel I'm not getting enough stimulation I do a myorep match set for my third set, I'm currently having to do that with lateral raises, chest fly, leg extension, and leg curls.
Workout A
-3 sets of 10 Stiff legged deadlift 2.5 minute rest
-3 sets slow and controlled push ups (goal is 30 reps first set) superset with neutral grip assisted pull ups (goal is 15 reps first set), 1 minute rest between each set.
-3 sets leg extensions (goal is 15 reps first set) 2 minute rest
-3 sets of lateral raises (goal is 30 reps first set) superset with face pulls (goal is 20 reps first set), 30 second rest between each set
-3 sets of calf raises (goal is 20 reps first set) 1 minute rest
-3 sets of 12 reverse hyper 2 minute rest
-3 sets external rotation (goal is 20 reps first set) 1 minute rest between each set
Workout B
-3 sets of 8 Barbell back squats 2 minute rest
-3 sets Standing shoulder press (goal is 20 reps first set) superset with inverted rows (goal is 20 reps first set), 1 minute rest between each set
-3 sets chest fly (goal is 15 reps first set) superset with overhead tricep extension (goal is 15 reps first set) 30 second rest between each set
-3 sets lying leg curl (goal is 20 reps first set) superset with dumbell bicep curls (goal is 15 reps first set) 30 second rest between each set
-3 sets hip abduction (goal is 15 reps first set) 1 minute rest
-reverse hyper 3 sets of 12 2 minute rest
Deload week I cut reps in half and drop down to 2 sets, and take Friday completely off.