Barebones Basics

This routine is for people like me who have trouble focusing on a ton of different exercises in one workout. On this routine you put all your focus on one main exercise followed by only 1 or 2 accessories. Is it optimal? I have no idea. However i do believe it will be effective and i will be running it myself. 


Basic setup
Monday-bench/upper back 
Tuesday-Squats/abs (abs are optional)
Wednesday-rest 
Thursday-bench/arms
Friday-deadlifts/abs (abs optional) 
Saturday-rest
Sunday-rest


Notes: 
Progression: Once youre able to complete all the required sets and reps with a given weight, you will up the weight in the next week and repeat the process. I recommend raising the weight by only 5-10 pounds at a time. 

Upper back and arm accessories: i just chose the options i like, you may choose different upper back, bicep, and tricep exercises based on your needs and whats available to you. You may also raise or lower the volume on these accessory exercises. This is the area of the program that is most customizable. 


I will be running this routine myself for the next 12 weeks at least. Will give a review at that time 

My starting numbers
Height 5’10
Bodyweight 170 pounds 
Bench 210 pounds
Squat 200 pounds
Deadlift 310 pounds 
Chinups 15 reps with bodyweight

My numbers arent very good due to years of program hopping and training ADHD, hoping this routine can change that.

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Week 1

Bench Press (Barbell)

Seated Row (Machine)

Pull-Up (Bodyweight)

Squat (Barbell)

Ab Wheel

Skull Crusher

Hammer Curl

Deadlift (Barbell)

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