12 weeks ( I'm gonna try to keep this short)focus here was on these lifts(push press , squat , bench, deadlifts) is to get 3rd workset and 4 set 5 reps .. if you can get 5 reps on the 4 th set go up in weight following week.. 5 set drop 30-50% of that last set and amrap.. track those numbers to.
Warm up with reverse pec deck for rear delts.. next Push press ( warm up 2 sets 3 working sets 1 amrap). seated dumble 3 sets8-12 reps
Side raises 3 sets 8-12 reps
Front raise same as above
Tricep workout-heavy dips 6-8 reps 3 sets.. heavy skull crushers same as above for dips.. cable kick backs 3 sets of 12-15..
biceps-light work.. 3 sets of 21s
Single arm dumbbell preacher curl 3 sets 12-15.. machine preacher curl 3 sets 12-15 with pausing on top..
legs - back squats. Warm up with God mornings and single leg lunges just bar 3 sets... 2 warmup sets.4 worksets and 1 amrap..5 sets of leg press same as squat routine.. leg extensions 4 sets of 8-10.. added front squats here.. 4 sets of light weight 30 second break in between.. lying leg curl 4 sets 10-12 pausing on top pad touching butt.. 3 sets of glute bridges 8-10 reps.. 3 sets of straight leg deadlifts light weight here for good stretch.. calves i do two three times a week .. any machine either I do 3 sec hold on bottom 2 sec hold on top 15 reps putting more pressure on inside of foot instead of letting feet spread outward.. or I'll do 5reps 5 sec rest 10 rep 10 sec rest 15 reps 15 sec rest till I get to 25( another member had that posted up)
Chest.. warm up shoulders and warmup on bench using bar only.. 2 warmup sets 4 work and 1 amrap..
incline dumbbell 3 sets 8-12
Decline hammer 3 sets 8-12 with last set being failure..
machine flyes 3 sets with a pause on contraction..
Triceps .light work . v bar push downs 3 sets 12-15.. rope push down 12-15 both with pauses at the bottom.. cable kick backs 12-15
Biceps.. heavy. Wide grip on easy curl( forearm hurts doing close grip) 3 sets 6-8 reps..3 sets of heavy hammer curl dumbbell 6-8 reps each arm alternating..
reverse grip cur12-15 3 sets
Deadlifts same warm up as legs..workset same as the others.. 3 sets of wide grip rows 8-12.. chest supported rows 3 sets 8-12.. pull downs 3 sets 8-12.. 3 sets of 8-12 machine pull overs..
my fingers are numb!!!
I'm a little confused. The focus is improving squat, bench, deadlift and push press, but this seems like a bodybuilding routine?
I'm also familiar with the system you're describing where if you get all five reps you go up in weight the next week. This is okay for beginners, but my concern is burning out from all the RPE 10's like you were saying was happening on deadlift. Easy to happen on squat, too. Less so on upper body lifts like bench and push press, but still a concern.
I'd recommend three slots per week for each of those lifts. Kinda tricky to program push press and bench together. Generally one slot will always be the main lift, one will be the bottom portion of the lift and one will be the top or overload. One can be swapped for a hypertrophy lift as well, just depends on your needs and goals.
Okay, here's my recommendation. Just came up with this on the spot going by what I would do in your situation. If you like any part of it feel free to use it or all of it or none of it or save it for later.
Week one
Monday
Deadlift 1x3 @RPE 9, reduce weight 5-10% and do 2x3
Strict press 3x8 @RPE 8-9
Deficit deadlift or Romanian deadlift (beltless) 3x8 @RPE 7-8
Wednesday
Bench 1x3 @RPE 9, reduce weight 5-10% and do 2x3
Long paused squat (beltless) 5x3 @RPE 8-9
Incline bench 3x8 @RPE 8-9
Friday
Squat 5x5 @RPE 8-9
Long paused bench 5x5 @RPE 8-9
Front squat (beltless) 3x8 @RPE 8-9
Saturday
Push press 5x5 @RPE 8-9
Block pull or reverse band deadlift 3x3 @RPE 8-9
Dumbbell overhead press 3x8 @RPE 8-9
Week two
Monday
Deadlift 5x5 @RPE 8-9
Strict press 3x8 @RPE 8-9
Deficit deadlift or Romanian deadlift (beltless) 3x8 @RPE 7-8
Wednesday
Bench 5x5 @RPE 8-9
Long paused squat (beltless) 5x3 @RPE 8-9
Incline bench 3x8 @RPE 8-9
Friday
Squat 1x3 @RPE 9, reduce weight 5-10% and do 2x3
Long paused bench 5x5 @RPE 8-9
Front squat (beltless) 3x8 @RPE 8-9
Saturday
Push press 1x3 @RPE 9, reduce weight 5-10% and do 2x3
Block pull or reverse band deadlift 3x3 @RPE 8-9
Dumbbell overhead press 3x8 @RPE 8-9
At the end of each day you can add two isolation exercises of your choice. After each two week cycle you'd try to add weight to the main 1x5's and 5x5's. Repeat as long as it keeps working.
OCD issues
