I can only go to the gym 3 days a week so I've been thinking in a minimalist and quick routine for general fitness and I want your opinions on this. The cardio will be power walking 4 kilometers 4 times a week which I can fit in my schedule. MONDAYS Barbell overhead Press 5x6-8 Pull ups (weighted) 5x8 The last two back to back Dips (weighted) 4x10 Biceps isolation 4x12 Leg press 5x 6-8 Hyperextensions 3x12
WEDNESDAY Barbell row 5x6-8 Bench press 5x6 These ones back to back Face pull (for shoulder health) 3x15 Bulgarian split squat 5x8-10 Leg curl 4x10 Calves isolation 4x20
FRIDAYS Pull ups (weighted) 5x6-8 Dumbell overhead press 5x8-10 Dumbell row 4x8-10 Triceps isolation 4x12 Romanian deadlifts 5x6 Some ab isolation 3x15
The progression will be linear
There's no squats because I have shitty kness to the point that squating to pick up something produces pain and cracking so squating heavy is really annoying.
Go into the gym, squat, then bench, then row+pullups Do this x3 a week congrats you have a fully athletic developed body
Robert Watson
This would only be true if you included deadlifts and OHP
Ryan Murphy
Just do madcow 5x5 instead of 30 meme lifts
Isaiah Lee
>3 days a week Most beginner routines fit this.
Julian Morgan
>minimalist and quick
Robert Jackson
A: Bench Row OHP Squat
B: OHP Pull up Bench Deadlift
C: OHP Row Bench Squat
Brayden Reed
Rate my routine for athletic performance in martial arts A >Deadlift 5,3,1 method >1 arm pushups 3x5 >neck curls 3 x 12 B >Bench 5x5 >bw 1 leg squats 3x5 >Face pulls 3 x 8 C >Squat 5x5 >1 arm pull ups 5 x 2 >Dips to v-sit 3 x 6
Zachary Edwards
Hop on greyskull homie im doing my first day on it today
Cameron Bennett
1. The press, but clean it for every rep
That's it
Alexander Turner
A: Squats 3s Bench 3s BB row 3s DB flyes 3s Curls AB work
B DL warmup + 1 heavy set OHP 3s Pullups 3s Dips 3s Lateral raises 3s AB work
Aiden Sanchez
I too don't do squats bc of knee issues. Your workout seems fine, but not quick.
John Flores
Bretty gud except a massive lack of back-focused lifts. 5x2 wont do shit. Do regular or weighted pullups instead of meem neck curls and super strict weighted dips instead of bemch. Also do rows somewhere. Literally the best upper body lift you can do.
Robert Hernandez
Masterpeice
Wyatt Davis
>minimalist ...I don’t know what to tell you, user!
Asher King
I have bad knees as well but doing squats actually improves them. When I drop squats out of my schedule I see my knees begin cracking much more
John Barnes
Do you squat heavy or high rep? Box squat or full range?
Noah Lee
>knee hurt >leg curl Pick two
Austin Myers
This is not minimalist and you are doing too many meme lifts. Stick with the classic compounds + isolation. Like + curls, skull crushers, flys, calf raises, and something for abs and hams.
Why not do upper body strength, lower body strength, upper body volume, lower body volume? Your cycle will roll across weeks but so what.
Easton Jackson
This. You can add zercher squats and bench press to really complete the package.
Zachary Rivera
Full range 5rep. If I don't go ATG my knees actually hurt more. Unweighted squats feel much worse than weighted squats. During warmup my knees usually click but once I get a plate on there its smooth.
Kayden Ross
>Why not do upper body strength, lower body strength, upper body volume, lower body volume? Your cycle will roll across weeks but so what. Could you provide some examples of these.
Just take the lifts you want, and do some days heavy for fewer reps and other days lighter for more reps.
GZCLP or whatever he calls it is a similar program some people like, but the guy who writes it over complicates everything imo
Thomas Myers
>this >minimalist You want a minimalist program boy? Here you go: Clean & press That's it. Upper and lower in one lift. How's that for minimal? If that's not enough for you, add pullups.
