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Barebones Basics
by Tyler O.
6 athletes joined
Program Description
This routine is for people like me who have trouble focusing on a ton of different exercises in one workout. On this routine you put all your focus on one main exercise followed by only 1 or 2 accessories. Is it optimal? I have no idea. However i do believe it will be effective and i will be running it myself. Basic setup Monday-bench/upper back Tuesday-Squats/abs (abs are optional) Wednesday-rest Thursday-bench/arms Friday-deadlifts/abs (abs optional) Saturday-rest Sunday-rest Notes: Progression: Once youre able to complete all the required sets and reps with a given weight, you will up the weight in the next week and repeat the process. I recommend raising the weight by only 5-10 pounds at a time. Upper back and arm accessories: i just chose the options i like, you may choose different upper back, bicep, and tricep exercises based on your needs and whats available to you. You may also raise or lower the volume on these accessory exercises. This is the area of the program that is most customizable. I will be running this routine myself for the next 12 weeks at least. Will give a review at that time My starting numbers Height 5’10 Bodyweight 170 pounds Bench 210 pounds Squat 200 pounds Deadlift 310 pounds Chinups 15 reps with bodyweight My numbers arent very good due to years of program hopping and training ADHD, hoping this routine can change that.
Program Overview
Level
Beginner, Intermediate
Goal
Powerbuilding, Powerlifting, Athletics
Equipment
Garage Gym
Program Length
1 week
Time Per Workout
60 minutes
Created
Jan 01, 2024 08:36
Last Edited
May 29, 2024 03:31
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Week 1
1 / 1 Weeks
Day 1
1
Bench Press (Barbell)
5 Sets
2-5 Reps
@7-9
2
Seated Row (Machine)
5 Sets
6-15 Reps
@9.5
3
Pull-Up (Bodyweight)
5 Sets
AMRAP
Day 2
1
Squat (Barbell)
5 Sets
2-5 Reps
@7-9
2
Ab Wheel
5 Sets
AMRAP
Day 3
1
Bench Press (Barbell)
5 Sets
2-5 Reps
@7-9
2
Skull Crusher
5 Sets
6-15 Reps
@9.5
3
Hammer Curl
5 Sets
6-15 Reps
@9.5
Day 4
1
Deadlift (Barbell)
5 Sets
2-5 Reps
@7-9
2
Ab Wheel
5 Sets
AMRAP