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sacbuntchris

Yet another request for advice on a custom program (sh.itjust.works)

submitted 1 year ago by [email protected] to c/fitness

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Hi! I can currently train once a week in my local gym, and I like to train at home with some bodyweight exercises and resistance bands. I'd like your input on my current workout schedule.

I would like to focus on basic strength (squat / push up / deadlift / pull ups) and a bit of muscle mass, with a sprinkle of some calisthenics skills, such as the handstand, currently.

Monday: home workout
- Pistol squats: 3 sets for each leg, with an 8kg (17?6 lbs) backpack (I can currently do sets of 8 reps)
- Decline push-ups (superset with previous exercise to save some time): 3 sets (I can do 10 decline push-ups in a row)
- Bodyweight row with a TRX band: 3 sets (currently at 16 reps)
- Abs crunch with a resistance band: 3 sets
Wednesday: gym workout
- Pull-ups: 3 sets (I can do sets of 4 clean pull-ups)
- Seated calf raise machine: 3 sets of 10 reps (currently at 39 kg/86lbs per leg)
- Romanian dumbell deadlift: 3 sets of 10 reps (currently lifting with a 30kg/66lbs dumbell in each hand)
Thursday: running/zone 2 cardio
- I run about 5km in around 30 min

I would like to use the gym to train the muscles I can't efficiently hit at home: hamstrings, calves and lats, mainly.

What exercises am I missing? I can easily add more exercises when I'm home, such as chest flies with a resistance band, superman, etc.

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[–] [email protected] 2 points 1 year ago (1 children)

Thanks for your input!

My biggest challenge at the moment is going to the gym regularly, that's why I train everything I can at home, and the rest at the gym. Once I acquire the habit of going to the gym regularly, I will try to add more workouts and more time there.

I would love to do pull-ups at home but I can't. I don't have any suitable doorframe, nor can I pierce my walls to install a bar, since I'm renting.
For the chest progression: I'm planning on reaching ~20 deficit push-up (that means doubling my current number of reps), then I will train the chest in the gym, with dumbell bench press for instance.
For the glutes: same thing. I'm planning on reaching around 20 pistol squats (I can do 8 reps, so that leaves me some room for progression), then I will train with some barbell squat in the gym

I indeed overlooked the hip hinge, I will do traditional deadlift instead of romanian. I'm using dumbells because I don't lift very heavy at the moment, and using dumbells is quicker than setting up a barbell, so that means I can spend more time exercising meaningfully.

[–] sacbuntchris 1 points 1 year ago

Good luck! I have a door frame pull up bar that works well enough, it doesn't cause any wall damage.