New training plan

After some time off training because of moving, work, injuries and laziness, let’s start anew. Some preconditions:

  • Squats, deadlifts, bench and overhead press are the focus
  • Both presses should occur more often, because I also jog and ride my bike every morning, and I intend to add pull-ups and rows.
  • Some hamstring exercise, because I sometimes have muscle soreness after squats respectively deadlifts. Also have to check / learn proper hip hinging.

After taking some inspiration from popular programs like 5/3/1 or Greyskull LP my own plan looks something like this at the moment:

First day

  • 4×4 Overhead Press
  • 4×8 Squat

Second day

  • 4×4 Deadlifts
  • 4×8 Bench press

Third day

  • 4×4 Bench press
  • 4×8 Overhead press

Additional movements, alternating after the main exercises:

Addition 1

  • Rows 3×10
  • Curls 3×10
  • Skullcrusher 3×10

Addition 2

  • Hamstring exercise
  • Ab exercise (wheel, leg raises)

Addition 3

Pull-ups after every training day, more than before.

Linear progression

  • add x weight after successful attempt.
  • back-off x weight after some failed attempts


  • Maybe too much back exercises in contrast to abs?
  • Why 4×4 / 4×8? I saw it somewhere and tried it before; I liked the variety.
  • Why so much pull-ups? I want to be able to get 10 in a set. If it is too much, I remove something for better recovery.

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