Which workout plan is better (esp for a beginner)?

[IndraBC]

Workout Plan A:
Day 1: Heavy Weight & Maximum Tension (Upper Body)

• Bench Press: 4 sets x 6 reps (Heavy weight, aiming for failure around 6 reps)
• Pull-Ups (or Assisted Pull-Ups): 4 sets x 6 reps (Focus on controlled movements and proper form)
• Dumbbell Shoulder Press: 3 sets x 8 reps (Heavy weight, challenging but manageable)
• Dumbbell Rows: 3 sets x 8 reps per arm (Focus on squeezing your back muscles)

Day 2: Compound Lifts & Comprehensive Engagement (Lower Body)

• Squats: 4 sets x 6 reps (Heavy weight, aiming for failure around 6 reps)
• Deadlifts: 4 sets x 6 reps (Focus on proper form, use heavy but manageable weight)
• Lunges: 3 sets x 8 reps per leg (Hold dumbbells for added resistance)
• Leg Press: 3 sets x 8 reps (Using a machine or resistance bands)

Day 3: Rest or Light Activity

Day 4: Speed, Explosiveness, & Relative Strength

• Box Jumps: 4 sets x 10 reps (Focus on explosive movements)
• Medicine Ball Throws: 4 sets x 10 reps (Engage your entire body, focus on speed)
• Push-Ups (Bodyweight): 3 sets x 15 reps (Focus on quality reps, control your movements)
• Pull-Ups (or Assisted Pull-Ups): 3 sets x 8 reps (Focus on explosive pull-ups if possible)

Day 5: Rest or Light Activity

Day 6: Comprehensive Strength & ATP Supply

• Bench Press: 3 sets x 8 reps (Moderate weight, focus on muscle engagement)
• Squats: 3 sets x 8 reps (Moderate weight, focus on controlled movements)
• Pull-Ups (or Assisted Pull-Ups): 3 sets x 8 reps (Focus on engaging your back muscles)
• Deadlifts: 3 sets x 8 reps (Moderate weight, concentrate on form)

Day 7: Rest or Light Activity



WORKOUT PLAN B:

Day 1: Full Body Strength and Maximum Tension

• Deadlifts: 4 sets x 6 reps (Heavy weight, aim for failure around 6 reps)
• Bench Press: 4 sets x 6 reps (Heavy weight, aim for failure around 6 reps)
• Pull-Ups (or Assisted Pull-Ups): 4 sets x 6 reps (Focus on controlled movements)
• Squats: 4 sets x 6 reps (Heavy weight, aim for failure around 6 reps)

Day 2: Explosiveness and Relative Strength

• Box Jumps: 4 sets x 10 reps (Focus on explosive movements)
• Push-Ups (Bodyweight): 4 sets x 15 reps (Focus on quality reps, control your movements)
• Lunges: 3 sets x 10 reps per leg (Hold dumbbells for added resistance)
• Pull-Ups (or Assisted Pull-Ups): 3 sets x 8 reps (Focus on explosive pull-ups if possible)

Day 3 (Optional): Comprehensive Strength and ATP Supply

• Dumbbell Shoulder Press: 3 sets x 8 reps (Moderate weight, focus on muscle engagement)
• Dumbbell Rows: 3 sets x 8 reps per arm (Moderate weight, focus on squeezing your back muscles)
• Leg Press: 3 sets x 8 reps (Using a machine or resistance bands)
• Bodyweight Dips: 3 sets x 8 reps (Focus on controlled movements)

 

[currymuncher00]

Depends on the type of physique you're aiming for

 

[IndraBC]

Depends on the type of physique you're aiming for

Aiming for an athletic/aesthetic physique. Between Sneako and Leon edwards.

 

[IndraBC]

Depends on the type of physique you're aiming for

Balls

 

[IndraBC]

Depends on the type of physique you're aiming for

Respond or else I’ll grab ur ballsack

 

[IndraBC]

Oh slow chimps

 

[IndraBC]

Come on guys

 

[Manletmachine]

Indra hahaha what’s going on broski long time no see

 

[WhiteGoodman]

4x10 box Jumps will not improve explosiveness, too many reps

 

[IndraBC]

4x10 box Jumps will not improve explosiveness, too many reps

Yes it will? Athletes use it to increase explosiveness

 

[IndraBC]

Indra hahaha what’s going on broski long time no see

Yo what’s good man. I remember you but forgot what we talked about. Did we beef with each other?

 

[WhiteGoodman]

Yes it will? Athletes use it to increase explosiveness

Not that many reps. If Doing explosive movements you want 5 reps max. I'd do 4x3-5. Could even just do it before every workout as a warm-up.

 

[BloodClot]

gym is cope

 

[Manletmachine]

Yo what’s good man. I remember you but forgot what we talked about. Did we beef with each other?

No we’re good friends

 

[IndraBC]

No we’re good friends

I don’t think so…

 

[IndraBC]

Not that many reps. If Doing explosive movements you want 5 reps max. I'd do 4x3-5. Could even just do it before every workout as a warm-up.

Agreed. I’ll update. Also should I decrease the sets in general to 3?

 

[WhiteGoodman]

Agreed. I’ll update. Also should I decrease the sets in general to 3?

Yeah

An easy thing to do if beginner would be 3x6-10 or so, aiming to improve each week. Once you hit 10 reps you can then go up in weight (makes it easy to truly track progress and get progressive overload).

I'd do some Jumps before every session (Day 1: Box Jumps, day 2: DB Jumps, day 3: Hurdle Hops or sprints) and just keep it to no more than 4 sets. Good warm-up and won't fatigue you (terrible for athleticism and general power)

Any questions feel free to PM

 

[IndraBC]

Yeah

An easy thing to do if beginner would be 3x6-10 or so, aiming to improve each week. Once you hit 10 reps you can then go up in weight (makes it easy to truly track progress and get progressive overload).

I'd do some Jumps before every session (Day 1: Box Jumps, day 2: DB Jumps, day 3: Hurdle Hops or sprints) and just keep it to no more than 4 sets. Good warm-up and won't fatigue you (terrible for athleticism and general power)

Any questions feel free to PM

Seems good and thanks for the advise and offer for help.

You said 6-10 but the reason I put around 4-6 because that’s usually the range athletes/strengthmaxxers use

 

[WhiteGoodman]

Seems good and thanks for the advise and offer for help.

You said 6-10 but the reason I put around 4-6 because that’s usually the range athletes/strengthmaxxers use

Yeah, if Doing a bench I'd just stick to 3-5, with like 1 RIR if you're after Strength (could then add an AMRAP set at the end to add a bit of Hypertrophy - obviously use less weight) But for pulling accessories like pull-ups and rows it doesn't matter so much. Keep compounds to Lower reps, and don't necessarily max out every week, try and pull/Push the bar as fast as possible.

 

[Deleted member 46997]

sneako is skinny