I've never made my own program before, but here it goes!
I really need a program that doesn't restrict me to a particular schedule. I need to be able to come and go as I please at any time of the day on any day, so a typical push/pull/legs seems appropriate. I'm also on a mission to learn to become more intense during my workouts. I often find that I can get more than a few extra reps or add a bit more weight, but I am not used to pushing myself yet, so the intensity and confidence isn't quite there yet.
I'm also an advocate of frequency training, so a push/pull/legs can be tailored to hit each muscle group twice within a 5 day period. I loved the upper/lower I was on, and may use one in the future, but it was hard for me to focus when I felt like I was jumping around from muscle group to muscle group.
Either way, the main goal is progressive loading in the 4-10 rep range.
Some exercises may use dumbbells or be switched out depending on how my shoulders feel, which is why I put variant.
Flat Bench Press Variant
Incline Bench Variant
OH Press Variant
CGBP or JM Press
I'll be utilizing isolation for rear delts in an attempt to correct some postural issues I have and strengthen rotator cuffs.
Deadlifts or Rack Pulls (Depends on how my back feels)
Program looks good. :mh:
Learned by trial and vomit how much energy is lost with Dls!
I'm not sure what you mean by "flexibility" in your schedule, but I'm reading that as you do a push day, a pull day, and a leg day. So, I will note that you can divide your "leg" days right into your push/pull schedule by doing Squats, lunges, etc. on push days, and pull thru's and butt raises on pull days. Quad/knee moves on push days, hamstring/hip moves on pull days.
That way you only have to alternate every other workout, but get more exercises in each of those workouts.
Just a thought.
Good luck. Keep smashing.
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