Need a routine

ok i thought itd be easy to make one but i tried and i cant come up with enough i can either do a 3 day full body or 5 day split i cant do deadlifts or any olympic lifts i would like to get a bit stronger but im also doing a bit of cardio to try and lose weight so any suggestions? i go to the gym on monday wednesday friday
i have bench at my house and can do all the excercises almost there too if needed on tuesday and thursdays so lemme see whatcha got :D any questions welcome too

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

What are your main goals? Why can't you do olympic lifts? Most of them are lifts that you can't do without.

5'8.1"
Age = 20 
started in February 16th 2007: 58kg (127.6lbs)
current : around 79-80kg (173.8lb-176lb)

waynethepayne


ok i thought itd be easy to make one but i tried and i cant come up with enough i can either do a 3 day full body or 5 day split i cant do deadlifts or any olympic lifts i would like to get a bit stronger but im also doing a bit of cardio to try and lose weight so any suggestions? i go to the gym on monday wednesday friday
i have bench at my house and can do all the excercises almost there too if needed on tuesday and thursdays so lemme see whatcha got :D any questions welcome too

I like 4X routines personally, upper body and lower body push/pull set ups are ideal.

Personally, I cannot tell you which routine you will respond from best. But I put on a good 45-50lbs in less than a year doing the original push/pull/legs set up. It's the routine I still to this day feel I respond from the best of all routines, and I've been on a lot of routines.

There's different variations of it, you can do a volume/intensity push/pull set up, then you can do an upper/lower push and pull set up, horizontal and vertical push and pull set up. Various different ways to do it.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

well shoot what ya got at me i can do a 4 day if needed but only 3 would be in the gym so yea  and tru id like to get a bit more strength and i hurt my back so i wanna slowly get back into olympic lifts and deadlift

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

Here's a full body that I like.

WORKOUT A | SQUATS & HORIZONTAL PUSH/PULL

• Squat
• Flat Bench Press
• Barbell Row
• Weighted Dips
• Hanging Leg Raises
• Grip Work

WORKOUT B - DEADLIFTS AND VERTICAL PUSH/PULL

• Deadlifts
• Standing Press
• Pull-up
• Dumbell Curls 
• Weighted Sit Ups
• Grip Work

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

can leg raises be replaced with calf raises? or are those same thing? and thanks ill try this :D

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

Leg raises are for the core and abdominals, particularly the lower area.

Calf raises you stand on your tip toes with resistance to strengthen the calves.

Nowhere near the same movement.

Hanging leg raises you'd hand from the pullup/dip station and you'd raise your feet in the air and lower them down slowly.

If you have no access to a dip/pullup station, you could lie on the ground and point your feet at the sky then lower them down (although don't let them touch) the floor to keep tension on the abs.

Stabilizing your bodyweight while hanging though is overall better since it brings in more of the overall core.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

cant really do either. sounds like itd kill my back. can try though tommorow

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift

How would hanging leg raises (an ab movement) "kill" your back? On the contrary your back has little to do with the movement.

ACE-CPT, NASM-CPT, AFPA-Nutrition Consultant 

backs been really stiff and painful lately. but might be ok now been feeling better last few days or so.

219 weight trying to lower 217 now. 2 months later. lol.
250 bench
305 squat
345 deadlift