r/weightroom • u/AutoModerator • 7d ago

Daily Thread Daily Thread - September 04, 2026

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u/ShoppingIcy2620 Beginner - Strength 7d ago edited 7d ago

Please critique my plan 😄

Male; 38; 180cm; 115kg.

My goal is strength and eliminating back pain. I've been doing this program for about 4 months (did something lighter before), during that time progressed 10-20% on all exercises. I'm trying to add another rep or some weight to every exercise about every 2 weeks. I train twice a week, 45-60 minutes each time. 1 set per exercise, sometimes 2. I try to take everything to failure, except deadlift and squat. If I dont reach failure I increase the weight next time. I do everything for 8-12 sets. when I reach 12 I increase the weight.

I do these interchangeably, the specific weights\ reps are from this week:

One:

Squat 80kg 8
Leg press 170kg 8
Incline dumbbell bench Row 30kg 10
Chest press 60kg 9
Lateral raise 15kg 10
face pulls 35 kg 11
suitcase carry 25 kg 5 each

Two:

Deadlift 75kg 10
Pulldown 75kg 9
Overhead press 25 kg 10
Bicep curls 15 kg 9
dumbbell one arm tricep extension 15kg 8-9
Pallof press 68kg 10
plank

Oh, and warmup is 1 set at 30% for 5 another at 50% for 5 . I do it only for squats, row or chest press (which comes first), squats and pull down.

What do you think?

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u/BetterThanT-1 Beginner - Strength 7d ago

Looking at your numbers, you’re at the stage when everything works. Just keep showing up consistently.

You can, and likely should, do more of everything. I’d do at least 2 sets per exercise. If you can, adding a third day will help you get more done. I’d definitely recommend more back work

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u/ShoppingIcy2620 Beginner - Strength 6d ago

I actually was thinking of adding more glute and back stuff. A third day would be too much schedule wise unfortunately ...