Hey, I was reading a lot lately and built myself a new plan after I followed my other one since weeks.
It's a simple 6-day Push/Pull/Legs - A/B rotation with a weekly rep scheme progression in it.
Rep ranges rotate forward for each version every inbetween each version (picture).
Exercises I have chosen:
PUSH A Barbell Bench Press Seated Dumbbell Shoulder Press Cable Chest Flys (mid-chest) Lateral Raises Cable Triceps Pushdowns EZ Bar Skullcrushers
PUSH B Dumbbell Bench Press Incline Barbell Press Dumbbell Flys (flat bench) Dips
PULL A Chest-Supported Rows Lat Pulldown Face Pulls Rear Delt Flys EZ Bar Curls Incline Dumbbell Curls
PULL B Pull-Ups Seated Cable Rows Straight Arm Pulldowns Reverse Pec Deck Hammer Curls Preacher Curls
LEGS A and B currently same: Leg Press Bulgarian Split Squats Leg Extensions Lying Leg Curls Standing Calf Raises
Swap leg press for squats and also add walking lunges, and swap lying leg curls for Nordic ham curl.
I dont know how to do squats and those other exercises. I am new to sport
Oh awesome, it'll be fun to learn them all.
Buff Dudes, and Jeff Nippard are some of my favourite channels. I'd recommend checking out the buff dudes for some.of their beginner programs to see what they've put together as well.
Barbell Squat
Nordic Ham Curls
Walking Lunges
Saw the videos but I don't feel like I am doing them right. Doing them without weight but it just hurts.
Even squating with a barbell and no weights feels wrong. I cant go all the way down
Are you talking about squatting hurts? No exercise should hurt if you don't already have an injury, so just avoid it for now.
But to be fair, if you've never done squats before it can feel super awkward. You'll need to get a feel for the balance and aligning your upper body.