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Hoots : Basic compound lift based workout composition and scheduling I'm 25 years old , 5 feet 11 inches tall and weigh 235 pounds. Over the last couple of months I have been following a 4 day workout program based on the following - freshhoot.com

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Basic compound lift based workout composition and scheduling
I'm 25 years old , 5 feet 11 inches tall and weigh 235 pounds. Over the last couple of months I have been following a 4 day workout program based on the following schedule :

Monday : Chest
Tuesday : Back
Wednesday : Rest
Thursday : Triceps
Friday : Shoulders

The reason for skipping leg day is that my leg muscles are decently developed , hence I don't target them specifically.

I would like to change this schedule into a 3 day program.
How do I go about it and what all compound exercises do I incorporate for each body part ?

TIA.


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Triceps and shoulders are smaller muscles than chest and back so combine triceps and shoulders in one day like:

day1 : Chest
day2 : Back
day3 : Shoulders/Arms(triceps-biceps)


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How do I go about it and what all compound exercises do I incorporate for each body part ?

That is simple. Choose a full body strength routine, SL 5x5, ICF 5x5, SS, PPL and etc.

With that said, please continue doing your squats, lunges, leg extension and etc. Keep training your legs. Don't worry, your legs will not get as huge as those Mr Olympia.


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The reason for skipping leg day is that my leg muscles are decently
developed , hence I don't target them specifically.

Honestly I'd doubt that. Your "leg muscles" consist a large variety of muscles. The obvious ones like your quads and hamstrings are there, but I don't know how you can say that your iliopsoas is sufficiently strong and flexible. Also, it's quite difficult to strengthen your lower back and abdominal muscles without engaging your hips, which in turn engage your legs.

I would like to change this schedule into a 3 day program. How do I go
about it and what all compound exercises do I incorporate for each
body part ?

Compound exercises, are by definition, not concerned with each body part. I would encourage you to look into one of the numerous highly effective strength training programs out there.

For the most part, these will use squats, pressing (bench and overhead), deadlifts, and rows (or cleans). It might field weird to ditch the classic isolation and body part split routine that you're doing, but take heart in the fact that there's simply no way you'll be small and squat twice your body weight. You'll be powerful, big, balanced, and spend less time in the gym.


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