Old School Training-A Lift a Day Routine

Marco_Simone SG

Mon-Squat variants
Tues-Bench variants
Wed-Rest
Thurs-Rows or Chins variants
Fri-Presse variants
Sat-Rest
Sun-Deadlift variants

By variants,I mean variations of the exercises+assistance exercises...Say,good old squat,you can do 5 sets of the conventional barbell back squat followed by 3 sets of front squats,3 sets of dumbbell squats and 3 sets of partial squats.

10-15 sets for each lift.Each day's training session should be pretty short-maybe 30 mins or so.

Results guaranteed. Wink

Simon Dean SG

i just feel that you might be too sore for friday’s workout.Cause chins works out shoulders and press variants does too.

Marco_Simone SG

I forgot to mention that most old school training does not advocate training to utter failure,so you should be good for the press day on Fri.

Simon Dean SG

I do all 3 lifts the most but my goal is to become a good benchpresser

e.g

Monday - squats + 3 speed sets bench

Wednesday- Deadlift(speed sets and maximum effort)

Friday- Maximum effort bench + speed squats

with auxilliary exercises like rows, rear/front raises, curls, pullups/lat pulldowns, dips etc etc..