steve11987
New member
Hi! I started in the gym around 2014 and have experimented with different programs for a couple of years. Below is a routine that I’ve committed to for the last 2 years (with tweaks here and there) with both my cuts and bulks. I never thought to do so until now, but I figured I’d ask the community to rate my workout routine.
I had a few people tell me that this routine might have too many exercises, but I think part of the reason is that I just like to spend a lot of time in the gym to decompress and clear the mind after clocking out from the office. But if the number of exercises or amount of volume is a detriment…I’d like to make revisions then.
Any suggestions would be greatly appreciated - I’m open to some change-ups!
Monday: Rest (or Cardio)
Tuesday: Workout A
Wednesday: Workout B
Thursday: Rest (or Cardio)
Friday: Workout C
Saturday: Rest (or Cardio)
Sunday: Workout D
I had a few people tell me that this routine might have too many exercises, but I think part of the reason is that I just like to spend a lot of time in the gym to decompress and clear the mind after clocking out from the office. But if the number of exercises or amount of volume is a detriment…I’d like to make revisions then.
Any suggestions would be greatly appreciated - I’m open to some change-ups!
Monday: Rest (or Cardio)
Tuesday: Workout A
Wednesday: Workout B
Thursday: Rest (or Cardio)
Friday: Workout C
Saturday: Rest (or Cardio)
Sunday: Workout D
Workout A - Heavy
- Flat Bench Press (Barbell): 4x5
- Overhead Press (Dumbbell): 3x8
- Incline Dumbbell Bench Press: 4x8
- Bent Over Row (Dumbbell): 4x8
- Chest Fly (Cable): 4x8
- Seated Wide-Grip Row (Cable): 3x8
- Upright Row (Cable): 3x8
- Lat Pulldown (Cable): 3x8
- Reverse Fly (Machine) 3x8
Workout B - Heavy
- Squat (Barbell): 4x5
- Bicep Curl (Dumbbell): 3x8
- Romanian Deadlift (Barbell): 4x6
- Tricep Pushdown (Cable): 3x8
- Hip Thrust (Barbell): 4x6
- Leg Press (Machine): 3x12
- Calf Press (Machine): 3x16
- Chest Dip (Weighted): 3x8
Workout C - Hypertrophy
- Flat Bench Press (Barbell): 4x7
- Overhead Press (Dumbbell): 3x12
- Incline Dumbbell Bench Press: 4x12
- Bent Over Row (Dumbbell): 4x12
- Chest Fly (Cable): 4x12
- Seated Wide-Grip Row (Cable): 3x12
- Upright Row (Cable): 3x12
- Lat Pulldown (Cable): 3x12
- Reverse Fly (Machine) 3x12
Workout D - Hypertrophy
- Squat (Barbell): 4x7
- Bicep Curl (Dumbbell): 3x12
- Romanian Deadlift (Barbell): 4x10
- Tricep Pushdown (Cable): 3x12
- Hip Thrust (Barbell): 4x10
- Leg Press (Machine): 3x16
- Calf Press (Machine): 3x20
- Chest Dip (Weighted): 3x12