So I follow a 3 day routine (routine makes me repeat 2 muscle groups a week)which consists of(I'm unsure of some of the names of the exercises, sorry in advance):

Day one:

  • Bench press/Dumbbell Flys(IDK if that's the correct spelling) [4x10(4 sets of ten reps each, maybe formatting is the other way around, not sure)]
  • Incline bench press/cable flys [4x10]
  • Declined dumbbell press [4x10]
  • Dips/Pull overs [4x10]
  • Push downs/Skull crushers [4x10]
  • Close grip bench press/ Seated dips [4x10]
  • Pull downs/ Kick backs(unsure of the name) [4x10]
  • Dumbbell shoulder press/lateral raises [4x10]
  • Barbell shoulder press/ barbell upright rows [4x10]
  • Variations(3) of rear delt raises [21x3]
  • 30-40 min low intensity cardio

Day two:

  • Squats/leg extensions [4x10]
  • Leg press/Hamstring curls [4x10]
  • Dumbbell steps/standing hamstring curls [4x10]
  • Dumbbell lunges/hamstring curls [4x12]
  • Standing calf raises [9x10]
  • Seated calf raises [9x10]
  • Variations of ab exercises [4x10]

Day three:

  • Power clings [4x10]
  • Barbell rows/wide grip pull down [4x10]
  • T bar rows/Close grip pull down [4x10]
  • Seated cable rows/One arm dumbbell row [4x10]
  • Barbell curls/Incline dumbbell curls [4x10]
  • Preacher curls/ barbell concentration curls [4x10]
  • Standing curls(variations)/Bicep curl machine [4x10]
  • Upper Barbell wrist curls [5x10]
  • Lower barbell wrist curls [5x10]
  • Dumbbell Handshake [4x10]
  • Wrist roller [4 Reps, length of cable]
  • 30-40 min low intensity cardio

I rest 30-45 secs between each new set and 50sec-1min between series, and I do get incredibly tired, the thing is I don't feel sore afterwards, I do feel tired, but not the usual sore that comes from working out. I don't know if it's a bad routine, or my body's fault. Can anyone please explain to me what could be the reason of me not getting those DOMS? (IMHO I think DOMS are awesome, it's like rewarding pain)

  • 5
    See fitness.stackexchange.com/questions/27891/… and Eric's answer.
    – gwaigh
    Nov 25, 2015 at 16:54
  • How long have you been doing the described workout routine? The lack of DOMS isn't necessarily a bad thing, but if you've been doing the same routine for a long time your body tends to adapt and that's when you replan your workouts to keep progressing.
    – John L.
    Nov 26, 2015 at 10:02
  • 2 months, starting December I'm getting a new routine @JohnL.
    – Just Do It
    Nov 26, 2015 at 15:13
  • Ok. Two months isn't (in my opinion) too long with one routine, but feel free to mix it up.
    – John L.
    Nov 26, 2015 at 15:33

1 Answer 1


First, you make no mention of your training goals or experience, so, I'll assume it's general fitness. With that in mind, I'd say that using DOMS as a goal...

“IMHO I think DOMS are awesome, it's like rewarding pain”

...is not appropriate.

While there are several posts regarding DOMS on this site, I would refer you to the one I wrote on the relationship between DOMS and muscle hypertophy. It addresses a specific body part, but, is applicable in your instance. You'll see that DOMS is not necessarily a good goal. The absence of DOMS does not imply lack of improvement. It's simply an indicator of micro trauma to the muscle tissues caused by exercises that emphasize the eccentric phase (lengthening or stretching of the muscle).

  • I don't necessarily see it as a goal, but I don't feel like I did bust my ass off working out, I feel like the workout was useless. If that makes sense
    – Just Do It
    Nov 25, 2015 at 21:58
  • It does make sense, but, you should try not to use DOMS as an indicator of workout success. Keep in mind, as your body adapts to the stress, DOMS is less likely to happen.
    – rrirower
    Nov 25, 2015 at 22:09
  • Then what's the psychological approach? Since its clearly just in my mind
    – Just Do It
    Nov 25, 2015 at 22:13
  • There is no the psychological approach. We don't know what yours would be. But you should be able to feel muscle fatigue when you get home. That's what I use as an indicator.
    – Alec
    Nov 25, 2015 at 22:20
  • 2
    Nah, if you already train 5 days a week, I'd say it's enough. Most people get burned out doing 7 days a week. Even the biggest of biggies rarely go over 6. But if you do 5, at least that explains why you're not having DOMS, because DOMS is usually experienced when you've done something your body isn't used to.
    – Alec
    Nov 26, 2015 at 15:18

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