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greenbean.sixpack

greenbean.sixpack

All-American
Oct 6, 2012
8,871
8,177
113
For the past year, I’ve been on the M, W, F, PPL program. Usually 1.5-2 hours each session.

What 4-5 day splits are you guys doing? I’d like to keep each session at one hour.

I’ve gotten gains, but nothing dramatic, as I’m pushing 60, I don’t expect a ton, but would like a little more hypertrophy (I’m not on TRT or any gear). I have a home gym so exercises are limited.

Whay do you guys do? Below is what ChatGPT came up with:

🔹 5-Day Home Gym Plan (Sets, Reps, Rest)

Monday – Push

1. Bench Press (barbell or dumbbell)
  • 4 sets × 6–8 reps
  • Rest: 2–3 min
2. Incline Dumbbell Press
  • 3 sets × 8–10 reps
  • Rest: 90 sec
3. Overhead Press
  • 3 sets × 6–8 reps
  • Rest: 2 min
4. Lateral Raises
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Skull Crushers or Bench Dips
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Tuesday – Pull

1. Pull-ups or Lat Pulldown
  • 4 sets × 6–10 reps
  • Rest: 2 min
2. Barbell Rows
  • 3 sets × 6–8 reps
  • Rest: 2 min
3. One-arm Dumbbell Rows
  • 3 sets × 8–10 reps
  • Rest: 90 sec
4. Rear Delt Raises (bent over)
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Dumbbell or Barbell Curls
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Wednesday – Legs

1. Squats (or Goblet Squats)

  • 4 sets × 5–8 reps
  • Rest: 2–3 min
2. Romanian Deadlifts

  • 3 sets × 8–10 reps
  • Rest: 2 min
3. Lunges / Split Squats
  • 3 sets × 10 reps each leg
  • Rest: 90 sec
4. Standing Calf Raises (holding dumbbells)
  • 4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (Planks or Hanging Knee Raises)
  • 3 sets × 30–45 sec
Thursday – Upper (Lighter / Faster Day)

👉 Keep intensity moderate—don’t go to failure

1. Incline Bench (lighter)
  • 3 sets × 10–12 reps
  • Rest: 90 sec
2. Pull-ups or Pulldown
  • 3 sets × 8–12 reps
  • Rest: 90 sec
3. Dumbbell Shoulder Press
  • 3 sets × 10 reps
  • Rest: 90 sec
4. Lateral Raises
  • 2–3 sets × 15 reps
  • Rest: 60 sec
5. Superset:
  • Curls × 12 reps
  • Triceps (skull crushers/dips) × 12 reps
    👉 3 rounds, minimal rest between exercises, 60 sec between rounds
Friday – Lower (Posterior Focus)

1. Deadlifts (or Trap Bar)
  • 3–4 sets × 4–6 reps
  • Rest: 2–3 min

2. Bulgarian Split Squats
  • 3 sets × 8–10 each leg
  • Rest: 90 sec
3. Hip Thrusts or Glute Bridges
  • 3 sets × 10–12 reps
  • Rest: 90 sec
4. Calf Raises
  • 3–4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (light)
  • 2–3 sets
 
mstateglfr

mstateglfr

All-American
Feb 24, 2008
16,087
5,897
113
FormerBully said:
I just read this while eating an oatmeal cream pie. I have a lot of shame right now, but I am planning a three-mile run after work.
Click to expand...
Ooh, I almost grabbed one of those at the grocery checkout line a couple days ago. It was between that, a star crunch, and a nutty buddy bar.

The wafered goodness won and gave me 1 minute of goodness for 1 hour of regret.
 
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CochiseCowbell

CochiseCowbell

Heisman
Oct 29, 2012
14,317
11,715
113
John Deaux VII said:
Pretty sure the only strength training insight you are going to get here is on the boring old "12 Ounce Curls"...
Click to expand...

Not to be pedantic, but it's technically a 12 Ounce Diminishing Curl. I'm something of an expert.

Nerds Um Actually GIF by Dropout.tv
 
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OG Goat Holder

OG Goat Holder

Heisman
Sep 30, 2022
12,371
11,414
113
I hadn't lifted shlt in 15 years until I started back November 2024 because my 7th grade son (at the time) wanted to start lifting. He's young, so for now I'm doing all strength-based, largely influenced by Rippetoe stuff. Day 1 - bench 3 x 5, deadlift 1 x 5, military press 3 x 5. Day 2 - squat 3 x 5, power clean 5 x 3, chin-ups 3 x 5. I do rows because I'm old and I'm not 17ing with power clean. Here lately I'm having him do 2 sets of rows x 5 and then 2 sets of power cleans x 3 just to get some balance in the push/pull.

Frequency wise we just go when we can. Try to get at least 2 days in between workouts because we go heavy and it's a hard workout. I usually add some curls/triceps stuff at the end if I have energy, or ab work.

I keep it simple with normal movement patterns. I don't do the isolation stuff except the arms and that's just vanity.

Once I hit a target weight (my bodyweight x 5), I'm going to back off and start repping up to around 10-12. Just because I'm too old to throw around heavy weights and have another herniated disc.

ETA: Your workout posted above seems a bit extreme unless you're an experienced lifter. Not a lot of recovery time in there.
 
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OopsICroomedmypants

OopsICroomedmypants

All-Conference
Sep 29, 2022
2,014
2,732
113
Ok, I admire you being 60 and working out this much. I travel for work, so I'm sitting a lot. I'm pushing 50 and have bad rotator cuffs due to shooting longbows and poor form lifting weights in my younger years. I always look fit, but I was becoming the skinny fat guy. 5'11" 175, losing muscle and gaining fat around my belly. I have skinny legs and used to be a rock solid 180 lbs. I haven't been working out, because each time I try, I overdo it and hurt a shoulder, elbow or my back. Tendonitis usually in my elbow. I got on the carnivore diet a month ago and started losing belly fat. Turns out I've spent most of my adult life inflamed and bloated and didn't know it. My waist size is over an inch down and my hat size even went down. My joints are now healing and I'm back to working out with dumbbells and a kettle bell without pain. I haven't felt this good in 15 years. I'm not sure my shoulders are ready to do overhead press yet though.
 
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B

Bulldog45

All-Conference
Oct 2, 2018
1,214
1,761
113
I’m over 50 and my goal now is 4 days per week and hit everything at some point in those 4 days, an hour each day. Back/Shoulders/legs/chest. Lighter weight more reps because my joints can’t take the heavy stuff. Have some back issues so make it a point to spend 10 minutes stretching.

I also do some light running on off days and have an elliptical I do when the weather doesn’t cooperate.
 
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R

ronpolk

All-Conference
May 6, 2009
9,165
4,774
113
Sir you do realize the last time this board did the secret Santa thing, the majority of this board was asking for shirts with a lot of x’s in the size…. The majority of this board also gets mad at people using GLP1’s for weight loss….. I don’t think fitness, looking your best and being healthy is what this board specializes in.
 
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Reactions: greenbean.sixpack
FormerBully

FormerBully

All-American
Sep 2, 2022
4,381
7,271
113
DawgNsuds said:
have you tried the Banana Puddin' ones yet? Oatmeal is the OG but these aren't bad for a change of pace
Click to expand...
They taste like those banana candies. Not the biggest fan. I have been doing great over the last few months with losing weight, but oatmeal cream pies are my weakness.
 
P

pmack3641

Sophomore
Aug 9, 2019
469
163
43
greenbean.sixpack said:
For the past year, I’ve been on the M, W, F, PPL program. Usually 1.5-2 hours each session.

What 4-5 day splits are you guys doing? I’d like to keep each session at one hour.

I’ve gotten gains, but nothing dramatic, as I’m pushing 60, I don’t expect a ton, but would like a little more hypertrophy (I’m not on TRT or any gear). I have a home gym so exercises are limited.

Whay do you guys do? Below is what ChatGPT came up with:

🔹 5-Day Home Gym Plan (Sets, Reps, Rest)

Monday – Push

1. Bench Press (barbell or dumbbell)
  • 4 sets × 6–8 reps
  • Rest: 2–3 min
2. Incline Dumbbell Press
  • 3 sets × 8–10 reps
  • Rest: 90 sec
3. Overhead Press
  • 3 sets × 6–8 reps
  • Rest: 2 min
4. Lateral Raises
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Skull Crushers or Bench Dips
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Tuesday – Pull

1. Pull-ups or Lat Pulldown
  • 4 sets × 6–10 reps
  • Rest: 2 min
2. Barbell Rows
  • 3 sets × 6–8 reps
  • Rest: 2 min
3. One-arm Dumbbell Rows
  • 3 sets × 8–10 reps
  • Rest: 90 sec
4. Rear Delt Raises (bent over)
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Dumbbell or Barbell Curls
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Wednesday – Legs

1. Squats (or Goblet Squats)

  • 4 sets × 5–8 reps
  • Rest: 2–3 min
2. Romanian Deadlifts

  • 3 sets × 8–10 reps
  • Rest: 2 min
3. Lunges / Split Squats
  • 3 sets × 10 reps each leg
  • Rest: 90 sec
4. Standing Calf Raises (holding dumbbells)
  • 4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (Planks or Hanging Knee Raises)
  • 3 sets × 30–45 sec
Thursday – Upper (Lighter / Faster Day)

👉 Keep intensity moderate—don’t go to failure

1. Incline Bench (lighter)
  • 3 sets × 10–12 reps
  • Rest: 90 sec
2. Pull-ups or Pulldown
  • 3 sets × 8–12 reps
  • Rest: 90 sec
3. Dumbbell Shoulder Press
  • 3 sets × 10 reps
  • Rest: 90 sec
4. Lateral Raises
  • 2–3 sets × 15 reps
  • Rest: 60 sec
5. Superset:
  • Curls × 12 reps
  • Triceps (skull crushers/dips) × 12 reps
    👉 3 rounds, minimal rest between exercises, 60 sec between rounds
Friday – Lower (Posterior Focus)

1. Deadlifts (or Trap Bar)
  • 3–4 sets × 4–6 reps
  • Rest: 2–3 min

2. Bulgarian Split Squats
  • 3 sets × 8–10 each leg
  • Rest: 90 sec
3. Hip Thrusts or Glute Bridges
  • 3 sets × 10–12 reps
  • Rest: 90 sec
4. Calf Raises
  • 3–4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (light)
  • 2–3 sets
Click to expand...
I’m 78 into my 17th year, do Monday Tuesday off Wednesday, back on Thursday and Friday. Two hours per workout, Monday. Chest and shoulders, Tuesday abs and legs, Thursday back and forearms and Friday tris and biceps. Most body parts are 5 by 5’s it allows me to do heavier weight and less reps eliminates wear and tear on my shoulders. Every 5th or 6th week I’ll do a high rep 12-15 light weight workouts to break the monotony. If you’d like to discuss further DM me.
 
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DawgNsuds

DawgNsuds

Junior
Jun 4, 2007
656
251
43
FormerBully said:
They taste like those banana candies. Not the biggest fan. I have been doing great over the last few months with losing weight, but oatmeal cream pies are my weakness.
Click to expand...
have to admit when I had them we had thrown them on the grill after a day of drinking at the game.
 
HailStout

HailStout

Heisman
Jan 4, 2020
5,407
15,219
113
Peloton. 30 minute strength program 3 times a week. Don’t have time for anything else. It basically packs in an hour long workout in 30 minutes. Wish I had known how to do this stuff when I was younger and my body would have responded better
 
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GloryDawg

GloryDawg

Heisman
Mar 3, 2005
19,535
16,852
113
I am on a two-day split.

Monday- Heavy weight chest and shoulders.
Tuesday- Heavy weight legs and arms.
Wednesday- Medium weight chest, shoulders with a lot of reps and heavy back.
Thursday- Medium weight legs and arms with a lot of reps.
Friday- Lightweight chest and shoulders with a lot of reps.
Saturday- Lightweight arms with a lot of reps.
Sunday- Day of rest. I have a plate, two pins and eight screws throughout my body.
 
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Maroon13

Maroon13

All-Conference
Sep 29, 2022
3,650
3,754
113
I'm over 50. I do the regular bro split.
M back/bicep. One hour
W chest/tricep
F shoulder/leg

I don't go heavier because of my joints but I'm usually in the 3-4 sets and 8-10 reps each. I'm not seeing any gains but im maintaining my strength.

So I probably need to go to that chatgp workout to get serious.

But a guy our age at my gym, he is there 5 days a week. He does high reps (20-30 reps). He is ripped. I joked with him about which creatine he is on. He swears he doesn't take it.
 
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PBRME

PBRME

All-Conference
Feb 12, 2004
10,951
4,692
113
I started back last July for the first time in 18 years. My current schedule is Monday/Thursday upper body. Tuesday/Friday lower back and legs. Wednesday is cardio. Currently dealing with elbow, and knee pain. It’s hampering my workouts.
 
Msuirondawgs

Msuirondawgs

Senior
Mar 18, 2023
1,121
976
113
Maroon13 said:
I'm over 50. I do the regular bro split.
M back/bicep. One hour
W chest/tricep
F shoulder/leg

I don't go heavier because of my joints but I'm usually in the 3-4 sets and 8-10 reps each. I'm not seeing any gains but im maintaining my strength.

So I probably need to go to that chatgp workout to get serious.

But a guy our age at my gym, he is there 5 days a week. He does high reps (20-30 reps). He is ripped. I joked with him about which creatine he is on. He swears he doesn't take it.
Click to expand...
He's on the CreaTren ;)
 
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ZombieKissinger

ZombieKissinger

All-American
May 29, 2013
4,955
8,246
113
I’m 41 with two kids under 3, so time is limited. I get in 2-3 times per week but mostly 2.

I was doing 5x5 on bench then dumbbell curls, triceps on machine, rows either machine or with dumbbells, and another 1-2 random things on arms 1-2 times per week. Those were usually three sets at higher reps. I was doing squats 0-1 times per week with leg extensions and curls as typical exercises with maybe another 1-2 on those days. All of those were 3x10 or 3x8. Have been struggling with AC joint shoulder issue and tennis elbow the last 3 months and have basically switched to only legs. Going to do some PT to see if I can get back on track, but may also just need to not go for the heaviest weight possible every time. Got a lot stronger with the above but started getting hurt, which I’m sure is form, approach, blah blah
 
F

FrontRangeDawg

Senior
Jul 5, 2020
499
420
63
greenbean.sixpack said:
For the past year, I’ve been on the M, W, F, PPL program. Usually 1.5-2 hours each session.

What 4-5 day splits are you guys doing? I’d like to keep each session at one hour.

I’ve gotten gains, but nothing dramatic, as I’m pushing 60, I don’t expect a ton, but would like a little more hypertrophy (I’m not on TRT or any gear). I have a home gym so exercises are limited.

Whay do you guys do? Below is what ChatGPT came up with:

🔹 5-Day Home Gym Plan (Sets, Reps, Rest)

Monday – Push

1. Bench Press (barbell or dumbbell)
  • 4 sets × 6–8 reps
  • Rest: 2–3 min
2. Incline Dumbbell Press
  • 3 sets × 8–10 reps
  • Rest: 90 sec
3. Overhead Press
  • 3 sets × 6–8 reps
  • Rest: 2 min
4. Lateral Raises
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Skull Crushers or Bench Dips
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Tuesday – Pull

1. Pull-ups or Lat Pulldown
  • 4 sets × 6–10 reps
  • Rest: 2 min
2. Barbell Rows
  • 3 sets × 6–8 reps
  • Rest: 2 min
3. One-arm Dumbbell Rows
  • 3 sets × 8–10 reps
  • Rest: 90 sec
4. Rear Delt Raises (bent over)
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Dumbbell or Barbell Curls
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Wednesday – Legs

1. Squats (or Goblet Squats)

  • 4 sets × 5–8 reps
  • Rest: 2–3 min
2. Romanian Deadlifts

  • 3 sets × 8–10 reps
  • Rest: 2 min
3. Lunges / Split Squats
  • 3 sets × 10 reps each leg
  • Rest: 90 sec
4. Standing Calf Raises (holding dumbbells)
  • 4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (Planks or Hanging Knee Raises)
  • 3 sets × 30–45 sec
Thursday – Upper (Lighter / Faster Day)

👉 Keep intensity moderate—don’t go to failure

1. Incline Bench (lighter)
  • 3 sets × 10–12 reps
  • Rest: 90 sec
2. Pull-ups or Pulldown
  • 3 sets × 8–12 reps
  • Rest: 90 sec
3. Dumbbell Shoulder Press
  • 3 sets × 10 reps
  • Rest: 90 sec
4. Lateral Raises
  • 2–3 sets × 15 reps
  • Rest: 60 sec
5. Superset:
  • Curls × 12 reps
  • Triceps (skull crushers/dips) × 12 reps
    👉 3 rounds, minimal rest between exercises, 60 sec between rounds
Friday – Lower (Posterior Focus)

1. Deadlifts (or Trap Bar)
  • 3–4 sets × 4–6 reps
  • Rest: 2–3 min

2. Bulgarian Split Squats
  • 3 sets × 8–10 each leg
  • Rest: 90 sec
3. Hip Thrusts or Glute Bridges
  • 3 sets × 10–12 reps
  • Rest: 90 sec
4. Calf Raises
  • 3–4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (light)
  • 2–3 sets
Click to expand...
This is a good outline. I'm pushing 50, but relate on scaling back certain expectations. I've had decent gains for what I'm looking for, which is mostly burning off stupid belly fat and some muscle definition but not necessarily bulk. My wife tells me that she's interested in tone, not bulk. I listen to her opinion.

The key that has unlocked everything for me is focusing mostly on core exercises. They burn the most fat and tone the most muscle, including fine muscles. I think as long as you're doing squats, thrusts, and (my personal enemy) lunges 2x/wk, you'll see more gains overall including shoulders, back and arms.

I lost 35 lbs last year and gained decent muscle definition with high intensity elliptical 2-3x/wk and that core exercise mixed in with a HIIT day then traditional arms day, leg day.

Go get 'em!
 
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F

FrontRangeDawg

Senior
Jul 5, 2020
499
420
63
OopsICroomedmypants said:
Ok, I admire you being 60 and working out this much. I travel for work, so I'm sitting a lot. I'm pushing 50 and have bad rotator cuffs due to shooting longbows and poor form lifting weights in my younger years. I always look fit, but I was becoming the skinny fat guy. 5'11" 175, losing muscle and gaining fat around my belly. I have skinny legs and used to be a rock solid 180 lbs. I haven't been working out, because each time I try, I overdo it and hurt a shoulder, elbow or my back. Tendonitis usually in my elbow. I got on the carnivore diet a month ago and started losing belly fat. Turns out I've spent most of my adult life inflamed and bloated and didn't know it. My waist size is over an inch down and my hat size even went down. My joints are now healing and I'm back to working out with dumbbells and a kettle bell without pain. I haven't felt this good in 15 years. I'm not sure my shoulders are ready to do overhead press yet though.
Click to expand...
You're not going to like this I imagine, but it's time to get into yoga. Best modality for folks with injuries. I do yoga 2-3 times a week and don't even count it in my regimen, but it is the absolute key to everything else for me. Yoga saved my health 15 years ago. It's the best.
 
F

FreeDawg

Senior
Oct 6, 2010
3,878
655
98
If you’re 60 and doing skull crushers, I need to know what kind of joint juice you’re on because 17 that. Your split honestly seems too intense for someone your age unless you’re an elite athlete (former D1 or pro) or are in copious amounts of TRT. There is no reason for someone 60 to do intense weights 4.5-6 hours a week. That looks like a major shoulder, knee, or elbow surgery recipe. You are a badass though
 
85Bears

85Bears

All-Conference
Aug 31, 2019
4,728
4,717
108
For the over 50 crowd. I take Turmeric powder mixed with collagen powder drink it down with water, take glucoasamine chondroitan msm , a good fish oil. I got some magnesium oil spray off amazon rub it on shoulders elbows before workout. That formula keeps me working out six days a week and saved my joints.
 
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H

HWY51dog

Sophomore
Jul 24, 2013
322
168
43
I’m 50, did CrossFit for years, got tired of feeling sore and beat up. The last year I have been lifting 3 days a week. (Full Body). Low weight with more reps. I usually ruck one day and some other type of cardio another day. I found I need more recovery time so the cardio days are light. More recovery has really helped.
 
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T

Trazom

Freshman
Mar 26, 2023
73
80
18
I like the Starting Strength Program (get the app: Starting Strength official app). It takes an hour.

Day 1: (Monday for example)

Squats (5 warmup sets, rest for 90 seconds between or just enough to change weights, then 3 sets x 5 reps of work weight resting 5 minutes between work sets)

Overhead (military) press (5 warmup sets, rest for 90 seconds between or just enough to change weights, then 3 sets x 5 reps of work weight resting 5 minutes between work sets)

Deadlift (5 warmup sets, rest for 90 seconds between or just enough to change weights, then 1 set x 5 reps of work weight)

Day 2 (Wednesday for example)

Squats (5 warmup sets, rest for 90 seconds between or just enough to change weights, then 3 sets x 5 reps of work weight resting 5 minutes between work sets)

Bench press (5 warmup sets, rest for 90 seconds between or just enough to change weights, then 3 sets x 5 reps of work weight resting 5 minutes between work sets)

Deadlift (5 warmup sets, rest for 90 seconds between or just enough to change weights, then 1 set x 5 reps of work weight)

Day 3 (Friday for example, same as Monday)

Squats (5 warmup sets, rest for 90 seconds between or just enough to change weights, then 3 sets x 5 reps of work weight resting 5 minutes between work sets)

Overhead (military) press (5 warmup sets, rest for 90 seconds between or just enough to change weights, then 3 sets x 5 reps of work weight resting 5 minutes between work sets)

Deadlift (5 warmup sets, rest for 90 seconds between or just enough to change weights, then 1 set x 5 reps of work weight)

Next week, do the same, but insert bench on Monday and Friday and overhead press on Wednesday.

Don’t worry about starting work set weight, just do what you can comfortably and increase 5 pounds each day until you can’t. https://startingstrength.com/ has lots of resources. It’s a very efficient weight training program, and the app prescribes the weights for the warmups and work sets once you get started.
 

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OopsICroomedmypants

OopsICroomedmypants

All-Conference
Sep 29, 2022
2,014
2,732
113
FrontRangeDawg said:
You're not going to like this I imagine, but it's time to get into yoga. Best modality for folks with injuries. I do yoga 2-3 times a week and don't even count it in my regimen, but it is the absolute key to everything else for me. Yoga saved my health 15 years ago. It's the best.
Click to expand...
Appreciate the advice. You are right. My oldest daughter was doing isometrics recently so I got down there and did some with her. I definitely could benefit from planks etc , but it bores me to death .
 
22yardpunt

22yardpunt

Senior
Dec 20, 2009
1,091
779
113
greenbean.sixpack said:
For the past year, I’ve been on the M, W, F, PPL program. Usually 1.5-2 hours each session.

What 4-5 day splits are you guys doing? I’d like to keep each session at one hour.

I’ve gotten gains, but nothing dramatic, as I’m pushing 60, I don’t expect a ton, but would like a little more hypertrophy (I’m not on TRT or any gear). I have a home gym so exercises are limited.

Whay do you guys do? Below is what ChatGPT came up with:

🔹 5-Day Home Gym Plan (Sets, Reps, Rest)

Monday – Push

1. Bench Press (barbell or dumbbell)
  • 4 sets × 6–8 reps
  • Rest: 2–3 min
2. Incline Dumbbell Press
  • 3 sets × 8–10 reps
  • Rest: 90 sec
3. Overhead Press
  • 3 sets × 6–8 reps
  • Rest: 2 min
4. Lateral Raises
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Skull Crushers or Bench Dips
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Tuesday – Pull

1. Pull-ups or Lat Pulldown
  • 4 sets × 6–10 reps
  • Rest: 2 min
2. Barbell Rows
  • 3 sets × 6–8 reps
  • Rest: 2 min
3. One-arm Dumbbell Rows
  • 3 sets × 8–10 reps
  • Rest: 90 sec
4. Rear Delt Raises (bent over)
  • 3 sets × 12–15 reps
  • Rest: 60 sec
5. Dumbbell or Barbell Curls
  • 3 sets × 10–12 reps
  • Rest: 60–90 sec
Wednesday – Legs

1. Squats (or Goblet Squats)

  • 4 sets × 5–8 reps
  • Rest: 2–3 min
2. Romanian Deadlifts

  • 3 sets × 8–10 reps
  • Rest: 2 min
3. Lunges / Split Squats
  • 3 sets × 10 reps each leg
  • Rest: 90 sec
4. Standing Calf Raises (holding dumbbells)
  • 4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (Planks or Hanging Knee Raises)
  • 3 sets × 30–45 sec
Thursday – Upper (Lighter / Faster Day)

👉 Keep intensity moderate—don’t go to failure

1. Incline Bench (lighter)
  • 3 sets × 10–12 reps
  • Rest: 90 sec
2. Pull-ups or Pulldown
  • 3 sets × 8–12 reps
  • Rest: 90 sec
3. Dumbbell Shoulder Press
  • 3 sets × 10 reps
  • Rest: 90 sec
4. Lateral Raises
  • 2–3 sets × 15 reps
  • Rest: 60 sec
5. Superset:
  • Curls × 12 reps
  • Triceps (skull crushers/dips) × 12 reps
    👉 3 rounds, minimal rest between exercises, 60 sec between rounds
Friday – Lower (Posterior Focus)

1. Deadlifts (or Trap Bar)
  • 3–4 sets × 4–6 reps
  • Rest: 2–3 min

2. Bulgarian Split Squats
  • 3 sets × 8–10 each leg
  • Rest: 90 sec
3. Hip Thrusts or Glute Bridges
  • 3 sets × 10–12 reps
  • Rest: 90 sec
4. Calf Raises
  • 3–4 sets × 12–15 reps
  • Rest: 60 sec
5. Core (light)
  • 2–3 sets
Click to expand...


Go train BJJ - you will get in amazing shape, stronger, leaner, out of this world cardio, meet some great people, and learn some pretty cool stuff while doing it. I train BJJ and do some kettlebell stuff in the basement a few days a week, but BJJ is what makes me stronger. Live action every time - Do it.
 
jethreauxdawg

jethreauxdawg

Heisman
Dec 20, 2010
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22yardpunt said:
Go train BJJ - you will get in amazing shape, stronger, leaner, out of this world cardio, meet some great people, and learn some pretty cool stuff while doing it. I train BJJ and do some kettlebell stuff in the basement a few days a week, but BJJ is what makes me stronger. Live action every time - Do it.
Click to expand...
I’m trying to figure out what the second J is.
 
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