Hi! I can currently train once a week in my local gym, and I like to train at home with some bodyweight exercises and resistance bands. I’d like your input on my current workout schedule.
I would like to focus on basic strength (squat / push up / deadlift / pull ups) and a bit of muscle mass, with a sprinkle of some calisthenics skills, such as the handstand, currently.
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Monday: home workout
- Pistol squats: 3 sets for each leg, with an 8kg (17?6 lbs) backpack (I can currently do sets of 8 reps)
- Decline push-ups (superset with previous exercise to save some time): 3 sets (I can do 10 decline push-ups in a row)
- Bodyweight row with a TRX band: 3 sets (currently at 16 reps)
- Abs crunch with a resistance band: 3 sets
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Wednesday: gym workout
- Pull-ups: 3 sets (I can do sets of 4 clean pull-ups)
- Seated calf raise machine: 3 sets of 10 reps (currently at 39 kg/86lbs per leg)
- Romanian dumbell deadlift: 3 sets of 10 reps (currently lifting with a 30kg/66lbs dumbell in each hand)
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Thursday: running/zone 2 cardio
- I run about 5km in around 30 min
I would like to use the gym to train the muscles I can’t efficiently hit at home: hamstrings, calves and lats, mainly.
What exercises am I missing? I can easily add more exercises when I’m home, such as chest flies with a resistance band, superman, etc.
If you don’t have a planned system of progressive overload, when to deload, increase and decrease weights, then this isn’t a program, it’s a list of exercises.
You’re hitting a lot of muscle groups, but I’d recommend looking into thefitness.wiki from /r/fitness or buying a 5/3/1 book (2nd edition or Forever)
Thanks for your input, maybe it was not clear, but yes I’m aware of the need to progressively overload, that’s why I wrote between parentheses my current state.
For example, concerning pistol squats, I can do sets of 8 reps, and I plan on adding reps when I can. And for deadlift, I plan on adding weight.
And I did not find a lot of resources about schedules that mix the workout locations (at home/in the gym).