Hey, I was reading a lot lately and built myself a new plan after I followed my other one since weeks.
It’s a simple 6-day Push/Pull/Legs - A/B rotation with a weekly rep scheme progression in it.
Rep ranges rotate forward for each version every inbetween each version (picture).
Exercises I have chosen:
PUSH A Barbell Bench Press Seated Dumbbell Shoulder Press Cable Chest Flys (mid-chest) Lateral Raises Cable Triceps Pushdowns EZ Bar Skullcrushers
PUSH B Dumbbell Bench Press Incline Barbell Press Dumbbell Flys (flat bench) Dips
PULL A Chest-Supported Rows Lat Pulldown Face Pulls Rear Delt Flys EZ Bar Curls Incline Dumbbell Curls
PULL B Pull-Ups Seated Cable Rows Straight Arm Pulldowns Reverse Pec Deck Hammer Curls Preacher Curls
LEGS A and B currently same: Leg Press Bulgarian Split Squats Leg Extensions Lying Leg Curls Standing Calf Raises
Thanks for feedback.
I chose easy movements cause I dont understand deadlifts etc. without injuring myself.
Isnt it not better to do variations of all chest exercises?
Like on Push A Barbell Benchpress you can load heavier weight and on Push B I could load less cause of stabilising muscles for Dumbbell Bench?
Unless your goal is to limit strength gains, not really. Within a meso cycle you want some form of specificity to help drive the neural adaptations. You can load heavy in Push A and lighter on Push B by simply modulating the target rep range. E.g. 5 reps on Push A (heavy) and 10 on Push B (light).
As a beginner your technique is unlikely to be nailed down, so repetition of a movement is a huge boon. Barbell benching twice a week instead of once a week is twice the amount of time improving the movement pattern.
I can understand that hip hinges may seem intimidating due to all the injury misinformation surrounding it. If you don’t want to do it, don’t do it. But if you’re on the fence, my recommendation would be to start out light and keep it light until you’re more comfortable. I do believe you’re greatly missing out without RDLs or Good Mornings in your program though.
If you won’t do any hip hinges, I would recommend to place your feet high up on the leg press platform, otherwise your glutes won’t really be trained in this program.