How would you structure a routine aimed at building...

[Knighty]

... and focusing on The following lifts:

*pull ups and dips
*barbell row
*front squat
*military press

and also plenty of hypertrophy
Answers on a postcard:D

[Mike]

How many days a week?
Additional exercise, if any?
Experience of lifter?
Why those specific lifts?

[Knighty]

Okay, it is, it is purely hypothetical for the moment
as many as you like
same as 1
let's say six months of heavy training for now
for simplicity's sake, choose three of those five movements to focus, or all of them if you like,... I chose them because they are original movements to focus on as opposed to the standard squat, dead lift and bench

[Mike]

Okay, it is, it is purely hypothetical for the moment
as many as you like
same as 1
let's say six months of heavy training for now
for simplicity's sake, choose three of those five movements to focus, or all of them if you like,... I chose them because they are original movements to focus on as opposed to the standard squat, dead lift and bench


ok.

Day 1

Front squat
Push-ups
Barbell row
Abs

Day 2

Good morning
Dips
Military pres
pull-up

+Grip whenever

Basically I've kept the routine very general.
There are many ways those exercises could be put into a routine, need more info.

[Robert]

1. (mon)
OHP - Lots.
Row - Lots.

2. (wed)
Front squat. Lots of. Heavy too. I like what I am doing at the moment: Work up to a 3RM, back off 20% and triple it till you only get a double. LOTS of volume at reasonably high tension.
+1. preferably PC. I.e. Pull throughs.
Core stuff, cuff work, whatever else taketh your fancy.

3. (fri)
Dip - Lots.
Chin - Lots.


OR

1.
Front squat - 5x5
OHP - 5x5
Chin - 3x8

2.
Front squat - 3x8
Row - 5x5
PC - 3x8

[Robert]

I like Mike's routine.

[Knighty]

Okay, I hope to focus on those movements in the future, but I don't know when my knee injury will get better so may not be able to do any legwork for a while

I also want to build strength within quite a high rep range (8-10) rather then 1rm

this is what I had in mind done like weights, cardio, rest/cardio, repeat:

1)

pull ups 4 x 8-10

overhead press 4 x 8-10

biceps work (Barbell Curl, hammer curl, close grip chin-ups, hammer curls)

traps (shrug,Chest-supported Trap Row, etc)

forearms

abdominals and obliques

2)

Dips 4 x 8-10

barbell row 4 x 8-10

triceps work (close grip bench press, hammer grip dumbbell bench press, bench dips)

rear Delts/upper back (T-Bar Rows, cable rows to face, scarecrows, bent over lateral raises, fat man pull ups etc)

hyper extensions


one days off do RC, flexibility, Pilates/yoga/core stability, postural work

[Knighty]

Nothing done to failure

and assistance work varies in sets and repetitions, and may include one or more exercise for each

[Knighty]

Or something like: (done like weights, cardio, rest/cardio, repeat)



1)

dips
pull ups
overhead press
biceps work
hyper extensions


2)

bent over row
horizontal push
upper back/rear delt would work
tricep work
abdominal work

one days off do RC, flexibility, Pilates/yoga/core stability, forearm, postural work

[Robert]

That looks fine mate.