I’ve been training for 1 year, I started with calisthenics and now I’m hitting barbells/dumbbells and calisthenics, both. I’ve designed this powerbuilding training scheme and I’d like to know your opinion about it.
4 days of training, double weekly frequency for all muscles and movements.
-Days 1 and 3: Back, shoulders and biceps
Overhead press (standing barbell variation)
Kayak row or seated row
Face pulls or lateral raises
EZ bar curl or incline dumbbell curl
-Days 2 and 4: Chest, legs and triceps
Cable crossover or push ups
French press or cable arm extension
Leg raises or isometric planks
About the sets/reps, for the basic lifts I alternate 3x8, 4x6 and 5x5 every 2-4 weeks while trying to add on weight. For the auxiliary work, I just alternate it every time I alternate the rep schemes on the basics, that’s why I wrote another alternative on every auxiliary movement.
So that’s it. How do you see it? My objective is mainly hypertrophy, but I also pay attention to the strength because it’s important and I also like to lift heavy. I also need to work more the upper body due to my naturally big legs/glutes structure.
AND a last question, I’ve tried all types of benching movements, and I don’t feel OK with my shoulders in anyone except on the floor press, so how do you see if I always do floor press? I feel so much better contraction on the chest without pain.
Thank you a lot, your opinion means a lot for me!