Help me make a program please.

21 Schump Street

Hello.

Hello.

I play club soccer and it is currently the off-season. My fitness related goals are to get stronger and faster to help me improve as a soccer player. I would like to put on some lean muscle mass also. I am currently around 77kg at 5'10 and 21 yrs old.

My current workout is front squat, bench press, pull-ups and DB curls at the end. I do this 3 times a week.

My FS is at 92.5kg 3x5, bench is at 60kg 3x5 and pull-ups are at 3x5.

I don't BS or DL as I currently have some lower back pain. I can't even DL 40kg without a small amount of pain and back squats also hurt my back.

Is what I am doing now sufficient or does it need some more variety?

Any help at all is appreciated. Thanks!

Burkatron

21 Schump Street wrote: »

Hello.

Hello.

I play club soccer and it is currently the off-season. My fitness related goals are to get stronger and faster to help me improve as a soccer player. I would like to put on some lean muscle mass also. I am currently around 77kg at 5'10 and 21 yrs old.

My current workout is front squat, bench press, pull-ups and DB curls at the end. I do this 3 times a week.

My FS is at 92.5kg 3x5, bench is at 60kg 3x5 and pull-ups are at 3x5.

I don't BS or DL as I currently have some lower back pain. I can't even DL 40kg without a small amount of pain and back squats also hurt my back.

Is what I am doing now sufficient or does it need some more variety?

Any help at all is appreciated. Thanks!

Go see a professional & get a diagnosis, rehab plan & the all clear for your back then worry about lifting weights!

dor843088

21 Schump Street wrote: »

Hello.

Hello.

I play club soccer and it is currently the off-season. My fitness related goals are to get stronger and faster to help me improve as a soccer player. I would like to put on some lean muscle mass also. I am currently around 77kg at 5'10 and 21 yrs old.

My current workout is front squat, bench press, pull-ups and DB curls at the end. I do this 3 times a week.

My FS is at 92.5kg 3x5, bench is at 60kg 3x5 and pull-ups are at 3x5.

I don't BS or DL as I currently have some lower back pain. I can't even DL 40kg without a small amount of pain and back squats also hurt my back.

Is what I am doing now sufficient or does it need some more variety?

Any help at all is appreciated. Thanks!

Add some variarion of a row that doesnt hurt your back , an overhead press with dumbells or barbell , tricep pushdown , hamstring curl and calf raise and its pretty good. If you get your back sorted you will want to be doing deadlifts and squats. For now yours along with the above is pretty solid to begin with.

xgtdec

21 Schump Street wrote: »

Hello.

Hello.

I play club soccer and it is currently the off-season. My fitness related goals are to get stronger and faster to help me improve as a soccer player. I would like to put on some lean muscle mass also. I am currently around 77kg at 5'10 and 21 yrs old.

My current workout is front squat, bench press, pull-ups and DB curls at the end. I do this 3 times a week.

My FS is at 92.5kg 3x5, bench is at 60kg 3x5 and pull-ups are at 3x5.

I don't BS or DL as I currently have some lower back pain. I can't even DL 40kg without a small amount of pain and back squats also hurt my back.

Is what I am doing now sufficient or does it need some more variety?

Any help at all is appreciated. Thanks!

I'd get the source of back pain sorted first!!

It seems a bit weird though that a front squat of 92.5 doesnt cause any hassles at all, and your bench seems to be lagging behind...does the bench set off your lower back in any way??

21 Schump Street

xgtdec wrote: »

I'd get the source of back pain sorted first!!

It seems a bit weird though that a front squat of 92.5 doesnt cause any hassles at all, and your bench seems to be lagging behind...does the bench set off your lower back in any way??

I I arch my back too much while benching, sometimes it hurts but it's almost always fine.

@dor843088 DO you mean alternate OHP and bench press?

dor843088

21 Schump Street wrote: »

I I arch my back too much while benching, sometimes it hurts but it's almost always fine.

@dor843088 DO you mean alternate OHP and bench press?

No add the movements I mentioned to your routine. You can do 2 sets of the isolation movements if you feel its too much volume .