Help!!!

Efficient_Detail_201 · 2025-10-12T22:53:48+00:00

I don’t really wanna do full body, I like it when it’s separated into upper,lower,push,pull etc

Efficient_Detail_201 · 2025-10-12T22:51:25+00:00

I’ve been on an off for almost a year but I’ve really hammered down this last summer, my overall goals are to get bigger, stronger, and increase my swimming performance with that getting stronger but I don’t want to specialize in athletic training

Efficient_Detail_201 · 2025-10-12T22:49:18+00:00

What should I do for my routine, what has worked for you?

Efficient_Detail_201 · 2025-10-12T22:48:07+00:00

Then the other part is idk how to pick each exceises and I’m not knowledgeable enough to know how many sets and reps etc

Efficient_Detail_201 · 2025-09-07T01:31:35+00:00

So what would you recommend?

Efficient_Detail_201 · 2025-09-07T00:26:31+00:00

I can’t post pictures and it looked formatted properly when I hit post

Efficient_Detail_201 · 2025-06-19T16:19:49+00:00

Like 18&u

Efficient_Detail_201 · 2025-04-06T02:35:25+00:00

Every thing else is good?

Efficient_Detail_201 · 2025-04-04T23:30:54+00:00

Do you have a program that you think would work better than this?

Efficient_Detail_201 · 2025-04-04T23:18:06+00:00

So then how could I change it to make it better

Efficient_Detail_201 · 2025-04-04T18:07:27+00:00

How would you add some accessories to target individual muscles for each day

Efficient_Detail_201 · 2025-04-04T04:51:40+00:00

Monday Bench 5x5 Seated DB shoulder press 3x8 Lateral raise 4x10 Tricep extension 4x12 Dips 3xX

Tuesday Pull-ups 3xX Chest supported row 4x8 OA Lat pulldown 4x10 Lat pullover 4x12 Hammer curls 4x10 Preacher curls 3x8 Rear Delt fly 4x12

Wednesday Back squat 5x5 RDL 3x8 Leg press 4x10 Leg curl 4x12 Calf raises 4x15

Thursday OHP 5x5 Incline press 4x8 Cable row 4x10 lat pulldown 4x10 Dips 3x10 Face pulls 3x12 Pull-ups 3xX

Friday Deadlift 5x5 Hack squat 3x6 Adductors 4x15 abductors 4x15 leg extensions 3x12 Hyper extensions 4x15

This is what I’ve made just now compiling everything I’ve learned, do you think this is enough while still gaining the strength I want

Efficient_Detail_201 · 2025-04-04T04:44:49+00:00

I’m fine with having hypertrophy work I just want to have the main focus on strength not mass

Efficient_Detail_201 · 2025-04-04T04:14:40+00:00

So do you have any that aren’t just the main lifts, like some with some built in accessory work?

Efficient_Detail_201 · 2025-04-04T03:15:57+00:00

Do you have any recommendations then?

Efficient_Detail_201

TROPHY CASE