Hi. I just started cutting and trying to create a workout routine which i would enjoy and wouldn't take too much time. I really like FBW and PPL but I don't like doing legs on a separate day. I am also not a fan of Fierce5. I'd prefer to train 4x per week. I customized a PPL which is more of a full body workout benefit but in a Push Push routine, or really a 4x PP+Legs
Age: 31
Weight: 200lbs
Hight: 5'11
A1 - B1 - Off - A2 - B2 - Off - Off
Monday A1 (Chest / Shoulders / Tricep / Legs + ABS)
Tuesday B1 (Back / Biceps / Legs + Forearm)
Wednesday Off
Thursday A2 (Chest / Shoulders / Tricep / Legs + ABS)
Friday B2 (Back / Biceps / Legs + shrugs)
Saturday Off
Sunday Off
Workout A1 - Push
Squat 4x 5 reps
Dumbbell Bench Press 4x 8 reps
Shoulder Press 4x 8 reps
Lying Tricep Extension 3x 10 reps
+ Plank / Lying Leg Raise
Workout B1 - Pull
Dumbbell Romanian Deadlift 4x 8 reps
Leg Curl 3x 10 reps
Pull Ups 3x max
Cable Hammer Curl 3x 12 reps
+ Dumbbell Wrist Curls
Workout A2 - Push
Leg Press 4x 8 reps
Inclined Dumbbell Bench Press 3x 8 reps
Lateral Raise 3x12 reps
Dips 3x max
+ Russian twist / Crunches
Workout B2 - Pull
Deadlift 4x 5 reps
Pull Through 2x10 reps
Barbell Rows 3x 8 reps
Biceps Curls 3x 10 reps
+ Shrugs
Would this be fine? Is there something you would add or change?
I also found a premade workout which suits me well, just modified 2 exercises. It is a Upper/Lower + FBW hybrid. Would this one be better than the one which I created?
MONDAY: WHOLE-BODY
Front Squat 3x 5
Incline Dumbbell Press 3x 8
Loaded Back Extension 3x 8
Weighted Pull-Up 3x 12
Hammer Curl 3x 8
Lying Tricep Extension 3x10
WEDNESDAY: WHOLE-BODY
Leg Press 3x 8
Dip 3x max
Romanian Deadlift 3x 6
T Bar Row 3x 8
Barbell Curl 3x 8
Pushdown 3x 10
FRIDAY: LOWER-BODY
Back Squat 3x 5
Hip Thrust 3x 10
Lunges 3x 10
Seated Leg Curl 3x 10
SATURDAY: UPPER-BODY
Weighted Push-Up 3x max
Chin-Up 3x max
Military Press 3x 10
Low Cable Curl 3x 10
Age: 31
Weight: 200lbs
Hight: 5'11
A1 - B1 - Off - A2 - B2 - Off - Off
Monday A1 (Chest / Shoulders / Tricep / Legs + ABS)
Tuesday B1 (Back / Biceps / Legs + Forearm)
Wednesday Off
Thursday A2 (Chest / Shoulders / Tricep / Legs + ABS)
Friday B2 (Back / Biceps / Legs + shrugs)
Saturday Off
Sunday Off
Workout A1 - Push
Squat 4x 5 reps
Dumbbell Bench Press 4x 8 reps
Shoulder Press 4x 8 reps
Lying Tricep Extension 3x 10 reps
+ Plank / Lying Leg Raise
Workout B1 - Pull
Dumbbell Romanian Deadlift 4x 8 reps
Leg Curl 3x 10 reps
Pull Ups 3x max
Cable Hammer Curl 3x 12 reps
+ Dumbbell Wrist Curls
Workout A2 - Push
Leg Press 4x 8 reps
Inclined Dumbbell Bench Press 3x 8 reps
Lateral Raise 3x12 reps
Dips 3x max
+ Russian twist / Crunches
Workout B2 - Pull
Deadlift 4x 5 reps
Pull Through 2x10 reps
Barbell Rows 3x 8 reps
Biceps Curls 3x 10 reps
+ Shrugs
Would this be fine? Is there something you would add or change?
I also found a premade workout which suits me well, just modified 2 exercises. It is a Upper/Lower + FBW hybrid. Would this one be better than the one which I created?
MONDAY: WHOLE-BODY
Front Squat 3x 5
Incline Dumbbell Press 3x 8
Loaded Back Extension 3x 8
Weighted Pull-Up 3x 12
Hammer Curl 3x 8
Lying Tricep Extension 3x10
WEDNESDAY: WHOLE-BODY
Leg Press 3x 8
Dip 3x max
Romanian Deadlift 3x 6
T Bar Row 3x 8
Barbell Curl 3x 8
Pushdown 3x 10
FRIDAY: LOWER-BODY
Back Squat 3x 5
Hip Thrust 3x 10
Lunges 3x 10
Seated Leg Curl 3x 10
SATURDAY: UPPER-BODY
Weighted Push-Up 3x max
Chin-Up 3x max
Military Press 3x 10
Low Cable Curl 3x 10
