Generally this is not too much lower back work, but it depends a lot on the intensity of the weight and the strength of the trainee.
Quote:
I dont like the fact that every
2nd week I only squat once.Not enough
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Remember you are not squatting only once a week. You can't view this program through the lens of weeks.
You are squatting with either 3 or 4 days rest between sessions. This is consistent throughout the plan.
Week 1
Monday - Squat
Wednesday - Deadlift
Friday - Squat
Week 2
Monday - Deadlift
Wednesday - Squat
Friday - Deadlift
Week 3
Monday - Squat
Wednesday - Deadlift
Friday - Squat
If you want to squat twice each week on a more consistent basis, try this plan:
Monday - Squat
Wednesday - Deadlift
Thursday - Squat
This is a generic template I created:
Workout A consists of the following exercises. Perform them in the order listed.
1. Squats. 5 sets x 5 reps.
2. Bench Press. 5 sets x 5 reps.
3. Pull Ups. 3 sets x max reps.
4. Weighted Sit Ups. 3 sets x 10-25 reps.
5. Barbell Curls. 3 sets x 8-10 reps.
Workout B consists of the following exercises. Perform them in the order listed.
1. Deadlifts. 1 set x 5 reps.
2. Overhead Press. 5 sets x 5 reps.
3. Dips. 3 sets x max reps.
4. Barbell Calf Raise. 3 sets x 10-25 reps.
5. Power Shrugs. 3 sets x 10-15 reps.
Workout C consists of the following exercises. Perform them in the order listed.
1. Squats. 1 set x 20 reps. (Or 5x5)
2. Close Grip Bench Press. 5 sets x 5 reps.
3. Barbell Rows. 5 sets x 5 reps
4. Planks. 3 sets x 60 seconds.
5. Dumbbell Curl. 3 sets x 8-10 reps.