advice on best way to set up my routine

[Passive Jay]

So I have a routine I have been following. I have an hour in the morning to workout. Currently I do overhead press, deadlift, tricep extensions, and curls the first day. On day two I do benchpress, bent over rows, and squats. On day three I do 45 minutes of stationary bike for cardio and then pull ups and push ups for the last 15 minutes. Then the next day I start over.

My problem is that I think I am not giving my legs enough rest. My dead lift numbers have actually started to go down and this morning instead of doing 3 sets of 10 for my squats I did 3 and then my legs gave out. So I think i need to change up how I have my routine set up

 

[Leigh]

Haven't we answered this numerous times already?

Squatting and deadlifting twice a week plus 2 sessions on the bike is a lot for your legs. You'll probably need to sleep and eat a lot to manage that.

Make sure you deload regularly.

 

[Passive Jay]

Haven't we answered this numerous times already?

Squatting and deadlifting twice a week plus 2 sessions on the bike is a lot for your legs. You'll probably need to sleep and eat a lot to manage that.

Make you deload regularly.

i know i have asked variations of this question a few times but i have changed my routine several times so i wanted input on how to best set things up for what I am currently doing.

 

[Leigh]

i know i have asked variations of this question a few times but i have changed my routine several times so i wanted input on how to best set things up for what I am currently doing.

Until next time?

Why not just find a routine and stick with it, rather than keep tweaking a flawed one?

 

[Passive Jay]

Until next time?

Why not just find a routine and stick with it, rather than keep tweaking a flawed one?

I have been sticking with it for the most part. I did the same routine from febuary until last week when I decided I wanted to do 5 sets of reps for bench press instead of three so I needed to either drop something or move it. so I moved bent over rows to a different day. Only other change I have made was adding bulgarian split squats a few weeks ago when we talked about it. Now I am finding that its too much leg work so I am trying to figure out the best way to do the things I want to do in the time I have while not over doing things.

I am thinking maybe do deadlift and squats on the same day to give me a rest day for my legs on the other lift day?

 

[Leigh]

I have been sticking with it for the most part. I did the same routine from febuary until last week when I decided I wanted to do 5 sets of reps for bench press instead of three so I needed to either drop something or move it. so I moved bent over rows to a different day. Only other change I have made was adding bulgarian split squats a few weeks ago when we talked about it. Now I am finding that its too much leg work so I am trying to figure out the best way to do the things I want to do in the time I have while not over doing things.

I am thinking maybe do deadlift and squats on the same day to give me a rest day for my legs on the other lift day?

Or drop the squats (and/or deads) to one session per week.

 

[Passive Jay]

That makes sense. Maybe drop deadlift during one 3 Day cycle then drop squats the next three day cycle and so on?

 

[Leigh]

That makes sense. Maybe drop deadlift during one 3 Day cycle then drop squats the next three day cycle and so on?

That should help

 

[Lord Vutulaki]

Not to be a dick, we are all here to learn but there are plenty of tried and true programs out there you could follow with you equipment and time. I reckon you find one and stick to it for a few months.