Need a stopgap w8s routine!!

S

shanks911

0
Hi,

I'm looking for some advice on creating a new temporary workout plan, it needs to be a relatively quick workout, as well as effective.. I'm currently doing a 3day FBW which I'll include below..

Anyway, I'm in the midst of a very important period at uni which lasts from now till Jan 10th, so about a month n a bit.. and I need to cut down the amount of time I spend training.. Would a short 3day workout with ONLY the big compound exercises be ok? As in, variations of Squat, DL, BP, Rows etc without any iso's.. Would that be effective or am I better off with something else?.. I was concerned that doing just the big exercises might lead to overly repetitive training and also be not very effective..

Any help would be much appreciated!!

Thanks.

Thursday

Incline BP – 40kg 3x8
Straight Leg DL – 48.4kg 3x8
Seated DB MP – 17.4kg 3x8
Leg Curl – 36.5kg 3x10
Upright DB Rows – 17.4kg 3x8
Hammer Curls – 17.4kg 3x6
Leg Raises 3x8
Overhead Tricep Extension – 10kg 3x10

Saturday
Squat – 46kg 3x8.
Narrow Grip Flat BP – 33kg 3x8
Bent Over BB Rows – 33kg 3x8
Standing BB MP – 26kg 3x8
Weighted Twisting Crunches – 10kg 3x8
Calf Raises – 55kg 3x8
Shrugs – 33kg
2xDBWrist Curls/1xDBReverse Wrist Curls – 17kg 3x8

Monday
Deadlift – 53kg 3x8
Incline BP – 35kg 3x8.
Sumo Squat – 35kg 3x8
Lateral Raise – 10kg 3x8
Pull-ups – 3x5 30sec rest
Planks – 3x30secs 30sec rest
BB Bicep Curls – 17kg 3x8
Leg Curls – 36.5kg 3x8
 
I'd mix in a vertical pull/push (pullups/military press), etc., and possibly alternate squats and deads but it looks like a sound FBW to me. You can live without curls, crunches, triceps extensions and calf raises. In the end, though, it all depends on your goals, which you didn't specify.
 
I'm bulking atm, so adding size/strength.. Just to be clear, I'm intending on dumping the workout I pasted onto here and replacing it totally with a shorter workout..

I'm thinking of 4 or 5 (max) exercises per workout.. Would 4 be effective at all or is 5 the minimum would you say?..

So, just as a VERY rough example, I'm thinking of going something along the lines of:

MONDAY
Full BB Squats
Straight Leg DL
Incline Bench
Upright BB Rows

WED
Bench Press
Romanian DL
Sumo Squat
BB Bent Over Rows

FRI
StraightLeg DL
BPress
Squat
Pullups
 
You could do squat or dead then a hz push, a hz pull, a vert push and a vert pull. You'll hit every part of your body (even the stuff the isos usually get) and it's 5 max. It's a safe way to go and pretty complete.
 
Yeah hitting the compounds is 3 times a week will be fine. I'm not so sure how much time it'll actually save you though. It may be better to have 2 heavy fbw's which will be alot more time effective. Just going on my own experience the isos take me only 5-10 mins which I don't think is a huge saving of time.
 
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