Routine Thread
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Post/Rate/Critique Routines.
Starting this 4-day Upper/Lower split. What do you guys think?
Upper A (heavy horizontal/lighter vertical):
Bench 5x5*
Row 5x5*
Press 3x10
Pullup 3x10
Barbell curls 2x8
Lower A (heavy squats/ham assistance and core):
Squats 5x5*
Leg curls 3x8
Back hypers 3x10
Weighted decline sit-ups 3x10
Upper B (heavy vertical/lighter horizontal):
Press 5x5*
Pullup 5x5
Bench 3x10
Row 3x10
Weighted Dips 2x8
Lower B (heavy deadlift/lighter thigh and core):
Deadlift 5x5*
Leg press 4x10*
Leg extensions 3x10
Calf raises 3x8
Weighted decline sit-ups 3x10
LaUaxLbUbxx
HIIT/Muay Thai/Kickboxing on off days.
>>34860636
Not a bad program, good variation and conducive for recovery - at least on paper. Might try something like this in a few months when I get my movements down and hit my stride a little bit better with current routine.
>>34860636
MINNESOTA
If that's you please be in Minnesota I will feed you eggs. And chicken breast.
A
3x5 Deadlifts
3x5 Front Squats
3x8 Shrugs
5xF Leg Raises
B
3x5 Back Squats
5x5 T Bar Rows
5xF Pull ups
5x5 Curls
C
4x8 Bench Press
4x8 OHP
3x8 DB Flyes
3x8 Incline Bench
ACB.AC. | B.ACB..
>>34860899
>2012
Bruh that was 14 years ago. Shes long dead.
Would this be a good full body workout? Really don't want to invest in a gym membership, but a pair of Dumbbells is cheap.
http://www.bodybuilding.com/fun/rudy6.htm
>>34860960
Shit it never even occurred to me to look at the timestamp. Sorry for being autistic.
>>34860899
do you not see the russian text breh?
>>34861032
>Minnesota
>Sorry
The stereotype is true lads.
Saw pic related in a thread a while back
Is it a troll?
>>34861000
Look at body weight stuff. A pair of dumbells might be cheap but your strength should ideally go up, not gonna happen with a consistent weight.
Seriously consider a gym membership if you want fitness to make a serious impact in your life. Routines like the one you posted will not allow you to reach anywhere close to your strength/hypertrophy potential.
>>34861033
>Saw pic related in a thread a while back
/fiz/ is the russian /fit on thei own 2ch.
Squats 4*10
Bench 4*8
Chin ups 4*10
Rows 4*12
DL 2*8
OHP 4*10
Pull ups 4*10
Dips 4*12
AxBx
Basically a bastardized ICF
A
Squat 3x5
Bench 3x5
Row 3x8
Chin ups 3x8
Skullcrushers 3x8
Hyperextensions 2x10
B
Squat 3x5
Deadlift 1x5
OHP 3x5
Rows 3x8
Incline DB Bench 3x8
EZ Bar curl 3x8
Couple of ab exercises on two offdays.
AxBxAxx
BxAxBxx
>>34861097
Is this supposed to be a troll?
>>34861097
ya its just a whole bunch of broscience thrown together
>eat at a small deficit to build muscle
lolwat
>>34860926
If you're doing the exercises in that order, why in fuck do you not switch B and C so it turns out as ABC not fucking ACB? What is wrong with you?
>>34861097
full body once a week routines are ALL memes unless you're on steroids.
>>34861097
A brosplit is never going to be optimal for a natty lifter.
Sure you'll make a few gains from it, but it's you're going to be lifting 5 days a week why not do something more effective?
That particular pic is outright retarded though, total meme-tier.
>>34861033
>>34861115
/fiz/ here, she's an annoying Russian camwhore, no one likes her Tbh
>>34861630
we need more pics for uh, purely scientific reasons
>>34860899
where in minnesota are you?
>>34861630
You don't have to like her to exploit her for degrading, grotesquely arousing photos.
>>34860868
So you're a beginner? Then what makes you think that your opinion is worth anything?
>>34860636
She could birth a babby space marine with hips like that.
>>34861749
They're not that big senpai, she just has a small chest and a tiny waist(~20 inches) which makes her hips look much larger by contrast
>>34861658
Oakdale
>>34861756
sweet Jesus
I only do leg day for my girlfriend, where I coach her and do DL + squat
Numbers in brackets are weight in kg
>>34861756
Ye they're just perfectly propotional
>all these Americans furiously jerking their circumcised cocks to a 7/10 camwhore with tiny tits
The western world truly is a horrible place
>>34861807
>brosplit
hope you're on juice
>>34861813
>perfectly proportional
She's just a normal looking girl who lifts weights occasionally and likes to take her clothes off for attention, I know that more than 50% of your women are overweight or obese but this is ridiculous
>>34861829
huh?
A:
Weighted Tips: 3x4-6 (Increase weight once at 6 reps)
Weighted Chins: 3x4-6 (Increase weight once at 6 reps)
Pike Push Up: 3x8-12
L-Sit Chins: 3x6-8
Curls: 2x12
B:
Shrimp/Pistol Squats: 4x5-8
HIIT every other B day. Weighted glute bridges on days I don't sprint. Swim 5x per week.
ABABABA
I've been progressing in weight nicely for a while now. How about it?
Started a full-body routine 3 weeks ago.
Goblet Squats 4*10 (two warmup @ half weight)
One-arm floor press 4*10 (" ")
Glute Bridge 4*10 (" ")
Bent-over Row 4*10 (" ")
Overhead Press 2*10
Stiff-legged Deadlift 2*10
Upright Row 2*10
Calf Raises 2*10
http://forum.bodybuilding.com/showthread.php?t=4195843 <--- So this with one girly addition and some possibly stupid adjustments for equipment. I only have access to two adjustable (up to 55lbs) dumbbells.
How bad am I fucking up here guys?
Circumstances probably relevant for suggestions: I'm a 110lbs with active Crohn's disease. Currently barely able to goblet squat 30lbs for 8 reps.
I'm switching off of GVT to try out this "Greek God" program. Is it any good? I feel like I'm not doing much at all
A
Incline Bench 3 set (Reverse Pyramid 5,6,8)
Standing OHP 3 set (Reverse Pyramid 5,6,8)
Lat Raises 3x10
Skull Crushers 3x10
B
Weighted Chin ups 3 set (Reverse Pyramid 5,6,8)
Sumo Deadlifts 3 set (Reverse Pyramid 5,6,8)
Bent-Over Flyes 3x10
Barbell Curls 3x10
AxBxAxx
BxAxBxx
Also my cardio is complete shit. What's good for cardio on the off days?
>>34861726
But thpse hips breh.
>>34860636
>you will never have those hips
Why even live brahs?
>>34861833
That lordosis is pretty disgusting to be honest.
>>34861726
>shes considered pretty meh by our standards
>mfw shes like an 7.5/10, possibly 8.5/10 with a good face in Australia
JUST
I do this everyday because I'm retarded, and actually sometimes twice a day if I have time to go to the gym twice. I'm 125lbs btw
>>34862811
Booty bop when taking picture=/=lordosis
>>34862848
According to Google 70% of Australian women are overweight or obese, for a grill to be considered a 7.5/10+ all she has to do is not be fat and not have a horrific face
>>34862896
I know
I live in this fucking hellhole
>tfw slavic
>tfw robbed of all my slavic qts by being here
JUST FUCK MY SHIT UP GOOD PHAM
>>34861821
my girlfriends body is similar.... hnnnng
>>34862848
I've actually been to Australia before, it's like I said in>>34861726, if you guys in the Western world knew how fat and bitchy your women are compared to ours you'd boycott your own women and invade Eastern Europe tomorrow
I really don't understand your country, in my country if a girl is fat/not very pretty then she will develop a very sweet and friendly personality to compensate, in your country the fatter a girl is the more rude and nasty she is
>>34862922
I know man its fucking horrible.
Thats why I don't even bother going after girls here because they're either unattractive or attractive but with an insane ego.
>tfw Russian gf
feels good man, shes fucking prime
>pic related
>>34862947
>that resolution
why is it so fucked its way better quality on my phone
>>34862947
Good job bro, be careful tho, western culture is corrupting, I have know girls from my country that have moved to the UK and the USA, when they came back to Russia they had developed the same nasty attitudes that foreign women have, thankfully they hadn't gotten fat tho
Be careful to make sure that this doe not happen to your gf
>>34862963
I don't think it will.
Shes from a medium sized town originally (about 300k people) and its only the women from big cities that turn into cunts.
Fucking rate my shit, /fit/. Give me one good reason this is shit and why I'm putting on lean muscle and you're basically fucking stupid
1)
-OHP 3x5, 1x12
-Bench 4x8
-DB rows 3x5, 1x12
-Triceps extensions 3x10
-Pullups 3x8
2)
-Deadlift 3x5
-Squat 4x8
-Calf raises 4x10
-Abwheel 4x10
--rest--
3)
-Bench 3x5, 1x12
-OHP 4x8
-DB rows 4x8
-Pullups 3x8
-Curls 3x10 superset lat raises 3x10
4)
-Squat 3x5, 1x12
-(romanian) Deadlift 4x8
-Calf raises 4x10
-Abwheel 4x10
>>34863001
>all these 4x8s
triggering my autism there f am
>>34862874
Do you want to stay skinny? Then do this.
Do you wanna get big? Bench, deadlift, squat and push press 5x5 and eat like you mean it. Later on you can start your super-hypertrophy-5x10 mememaster times, but until then put on some fokking basic strength
>>34863011
sorry I triggered you with my massive gains
>>34863016
>Do you want to stay skinny?
Actually I do haha
I'm a 5'3 girl and my goal is 115lbs
>>34863036
post pic and keep at it then m'lady
>>34863016
Not everybody wants to get 'big' and eat like a maniac
some people want eastetics
>>34861849
>>34861807
>these post
>those prs
Is this a joke post?
So how important is routine even?
I usually do full body on Mo, We, Fr.
I dont wanna do split/hit whatever i just prefer to keep my workouts the same
How's this?
It's build around the 3 bench days.
I know i should take tuesdays or thursdays off, but i'm rarely at home during the weekend so that's not really an option.
Will i make it with this and what can i do to make it better?
How does this sound like to you:
3x10 leg press (120kg)
3x8 Bulgarian squats (with extra weight ofc, not sure if it's the correct name for it, but I mean having one leg on a bench behind you.)
3x12 hipthrusts
3x8 bench press
3x10 bench press with hand weights
3x8 push ups
3x10 deadlifts
3x8 squats
3x10 dips
3x10 chins
3x10x3 different Ab workout variations
How's this being done 3 times a week? I start out the workout with 5km run. (including intervals.)
I'm a chick and I've been lifting weights for 3 years frequently so I'm in pretty good shape
6 day split
Legs
5x5 a2g squat
1x5 diddylift
2x12 diddylift
Glute bridges 3x8 (have to fix lordosis)
Back/bi
Bent over row
Chinup (weighted)
rear delt fly
bb curl 3x8
concentration curl 3x8
Chest/tri/shoulders
OHP/BENCH 3x5 (swich
BENCH/OHP 3x8 (switch these around, one workout 3x8 bench and 3x5 ohp, other workout 3x5 bench 3x8 ohp)
3x8 triceps pushup/closegrip pushup weighted\
3x8 skullcrushers
3x8 shoulder isolation - arnoldpress for example
>>34863109
enjoy your suboptimal gains
>>34863121
Too much volume on legs, you wont grow.
Just go
3x12 on squats, go ass to grass if you want a nice ass.
3x12 on hipthrusts/glutebridges
3x8 straightlegged deadlift
Your CNS will DIE if you do any more heavy leg work.
Then you could
Bench and OHP for your chest/tri/shoulders
Chin and barbell curl for your back/bi
Go 5x5/3x5 if you want strength, 3x8-12 if you want hypertrophy.
>>34863197
care to explain?
i train usually everything (i hardly forget something, sometimes i do forget OHP somehow)
i just dont like isolate hit aka split training, i rather do entire body on those days
is there any point hitting body parts twice a week rather than once when you're deep into a cut and barely maintaining strength?
>>34860636
What board is /fis/?
>>34863226
fisting
>>34863038
Find me in the current CBT thread
People get mad if you post the same picture twice in a span of one month it seems.
>>34863273
Fuck, forgot link
>>34862512
>>34861438
The routine's bad but that part is actually true (beginners can lose fat and gain muscle on a deficit)
>>34863285
mirin socks
Heavy lower
Squats 3x5
Lunges 3x8x40
SLDL 3x8x105
Cable crunches 3x15
Ab roll 3x11
Upper
Bench press 3x5
BP 3x8 (60%)
Chin ups 3x8
Seated shoulder press 3x5x30
Dumbbell rows 3x8-10x34
Dips 3x6x25
Hypertrophy Legs
Squats 3x5x
Front Squats 3x8x60
Sumo Deadlift 1x5x130
Ab curls 3x15x31.25/52.3
Crunches 3x20
Leg extensions 3x8-10x63
Upper
Bench press 3x5
Dumbbell BP 3x8-10x26
Lat pull-down 3x8-10x52
Shoulder press 3x8-10x24
Pendlay row 3x5x72.5
Arnold press 3x8-10x20
(Ignore the last digit, that's the weight I am currently on)
5'7/141lbs
Any improvements?
I tried doing Strength/Hypertrophy upper/lower split, but I kept failing the sets.
>>34861807
How's your first month of lifting?
>>34860636
>no PHIR guy
I'm disappointed
>>34860636
Whats the best 4-day split for aesthetics? Should I just pick some upper/lower or push/pull?
>>34863489
i thought that full body is superior
>>34863489
According to mr. Pendlay, who has a problem keeping his athletes in their weightclass because of too many gains (bruh), you should either do full body or upper/lower for maximum test.
How does this look? I'm doing it ABxABxx.
The numbers are the amount of reps.
>>34863513
8 reps on DL sounds a bit too tiring. I would keep it at 1-5 reps for three sets at the most
I'm working on getting fit, I now have a step machine and a yoga mat. Sadly, I live out in the boonies and am not able to get to a gym on a regular basis, any tips for excercises I can do with only mat-bro?
>>34863682
try to make a home gym then if you have the space
>>34863703
I don't, that's the shitty thing. It's basically me, mat, and step machine. I am looking into getting some handweights, tho.
>>34863729
you live in the middle of nowhere but dont have room? how is that even possible?
You have land dont you? Put on a party tent outside even
>>34863742
I'm living at home, our yard is full of stuff, and the climate is really cold.
Which sucks, because I usually get out an hour a day in warmer weather and run for as far as I can.
>>34863513
I would add something specific for abs and something more for hamstrings.
Add crunches/weighted crunches to your pull day, and then replace back extension with straight leg deadlift.
I spent a couple years doing a mix of exercises very similar to what you have, and I seriously regret not properly including abs and hamstrings.
>>34863760
get some winter running/exercising clothing then and do it anyway
>>34863682
You need to lift heavy to get big. If you're dyel and cutting then just do literally anything.
>>34861630
It's weird deal with these angelic like camwhores. Like with Miss newzeland for example. You know she's a vapid cunt, but you look her and your dick tells you she must be great.
>>34863781
Aight', can't hurt.
>>34863001
mine is kinda similar, goals are different though, im trying to lean out, eating at ~500 cal deficit.
Monday is shoulder focused because they are lagging badly, Thursday is chest/tri focus because i want that 2pl8 bench for reps for christmas.
Been doing this for about 2 weeks and it works fine for me.
>>34862619
30 of walking after every gym session, increase your sets to 5 with 1 or 2 warm up sets increase gym sessions per week
I am about to hop on Lyle McDonalds routine. I still want to get stronger on the big 4 lifts while focusing primarily on mass.
Would it be a good idea to drop 4x8 on squats, bench and OHP down to 5x5 so that the strength train can keep going?
Lower
Squats 4x8
romanian deadlift 4x8
leg press 3x10
leg curl 2x12
calf press 3x10
Upper
Bench 4x8
Row 4x8
Incline DB bench 3x12
Chinups 3x12
facepulls 2x12
lateral raises 2x10
barbell curl 2x12
skullcrushers 2x12
Lower
Deadlift 3x5
front squat 4x8
split squat 3x12
calf raise 3x12
Upper
OHP 4x8
pullup 4x8
DB bench 3x12
cable row 3x12
lateral raises 2x12
facepulls 2x10
hammer curls 3x10
CGBP 3x10
A
Squats 3x5
Bench 3x5
Incline Bench 3x8-12
Arnold Press 3x8-12
Deadlifts 1x5
Shrugs 3x8-12
Curls if I'm feeling it
Calf raises 4x8-12
Planks 3xF
B
Squats 3x5
Military Press 3x5 (Can't OHP in my gym)
Side Delt Raises 3x8-12
close grip bp 3x8-12
Rows 3x5
Pullups 3x8-12
Calf raises
Planks
AxBxAxx
BxAxBxx
>>34865514
pretty unbalanced as far as push/pull movements go.
also, how can you do military press but not OHP... the only difference is foot positioning...
>>34865552
Whoops, forgot to say it's seated. Gym ceiling is too low since I'm pretty tall.
What should I fix?
>>34865552
>A
>Squats 3x5
>Deadlifts 1x5
>Bench 3x5
>Incline Bench 3x8-12
>Chinups 3x8
>Curls
>Calf raises 4x8-12
>Planks 3xF
>B
>Squats 3x5
>Rows 3x5
>Seated Press 3x5
>Pullups 3x8-12
>Shrugs 3x8-12
>close grip bp 3x8-12
>Calf raises
>Planks
This is moar balanced with one day push focused and the other day pull focused. Ideally you should have more pulling movements than pushing ones but a 1:1 ratio should be fine.
Major compounds should go before everything else. especially squats, deads and bench
>>34865715
Thanks, but why no arnold press and side lateral raises?
>>34865772
cause seated press, incline bench and pullups will hit your shoulders pretty hard. Or you can throw them in but you should add more pull work.
What are your lifts at?
A
Barbell bench press: 3x8 1xF
Incline dumbbell press: 4x10
Incline dumbbell flies: 3x10
Pec dec: 3x10
Dumbell military press 4x10
Dumbbell lateral raise: 3x10
Face pull: 3x10
Shrugs: 2xF
Tricep pulldowns 4x10
Skullcrushers 3x10
Overhead dumbbell extension 3x10
B:
Deadlift 5x5
Wide grip pull ups: 4x8-12
Chins ups 5x5
Pendlay rows 5x5
Wide grip lat pull downs 3x10
Incline dumbbell curls 4x10
Preacher curl 3x10
Concentrated curl 2xF
C
Lowbar Backsquat 5x5
Front Squat 5x5
One legged leg press 3x8
Leg extention 3x10
Standing calf raises 3x10
Seated calf raised 2xF
>>34860636
Push:
Ohp 5×5
Bench press 5×5
Dips 3×6-8
Dumbell bench press/incline 3×10
Dumbell OHP 3×8
Tricep extension/pushdown 3×10
Pull:
Deadlifts 1×5
Bent over rows 5×5
Pull/chin ups 3×10
Back extensions 3×10
Neutral grip lat pulldown/cable rows3×10
Wide grip lat pulldown 3×10
Legs:
Squats 5×5
Pistol squats 3×f
Leg curls 3×10
Jump squats with weight 3×12 with 10 rep dropset
Jump lunges 3×20
Stair jumps 4×1 sets
Crouching stair jump 3×1
One legged jumps up stair 3×1
Also do taekwondo, wrestling and bjj
>>34865445
bump
I'm about 4 months into Strong Lifts 5x5 (recommended in the sticky) and I feel like it's just not that much lifting. I'm interested in trying something new, what do?
>>34866034
what are your lifts?
>>34866034
PPL
not a brosplit
>>34866074
Ohp 135×5
Bench 225×5
Squat 295×5
Deadlift 405×1
>>34865802
bench is 1 pl8 diddy is 2pl8 and squat is 1.5 pl8
>>34866101
jump onto some intermediate programming then.
for bodybuilding focus do an Upper/lower or PPL...something like that.
Or you can keep do strength work and hop on the Texas method / Madcow etc.
this is the point where you can choose what you want to do.
>>34866074
>>34866101
That's not me. Off the top of my head
140 squats
50 BP
50 OHP
50 BBR
155 DL
I might not be getting enough protein but yeah. Do I need whey? I usually just drink milk after a workout.
>>34866110
then you don't really need to be focusing on the small accessories. You are probably still make linear gains each workout. focus on getting your major lifts stronger, I started adding more accessories when I was at 195 bench, 255 squat and 315 dead
>>34866148
then you really dont need to add more work.
Do stronglifts or starting strength. Eat a fuckload, in a few months your lifts will be here >>34866101
Dont add in useless lateral raises and shit, just run a good strength program
>>34866148
That's also not including the bar weight. I'm not necessarily worried about not getting any gains, I just feel like it's not that much lifting. I can be done with it in 30 mins.
>>34866159
So what you wrote
before on >>34865715 is ok?
Thanks
>>34866179
Got it. Thanks senpai. Should I be doing stuff on off days? I've been doing cardio on Tues. and Thurs.
>>34866204
Yes.
basically any program where you can add weight each workout will be good for any beginner. Make sure you eat enough and go through a couple deloads before you jump to a different program.
this is the time in your lifting career when you can make crazy strength gains; don't let it go to waste by hopping on a split or some shit to early
>>34866222
if you want to. probably wouldnt kill you. just make sure you eat enough.
see >>34866228
Monday
>Bench Press 3x8-12
>Incline DB Press 3x8-12
>Cable Flies 2x8-12
>Dumbell Row 3x8-12
>Lat Pull-down 3x8-12
>Cable Row 2x8-12
Wednesday
>Over-head Dumbell Press 3x8-12
>Dumbell Lateral Raise 3x8-12
>Bent-over Lateral Raise 2x8-12
>Lying triceps extensions 2x8-12
>Triceps push-down 2x8-12
>Bicep concentration curl 2x8-12
>Barbell curl 2x8-12
Friday
>Deadlift 3x8-12
>Split-squat 3x8-12
>Seated Leg-curl 2x8-12
>Leg extension 2x8-12
>Calf Raises 3x12-15
And three sets of supersets for two different abs exercises every training day at 12-15 reps
Mon-Wed-Fri
Squats, Deadlifts, Barbell Row, Chinups, Bench
all 3x5, increasing weight every workout.
Tues-Thurs
Accessory work, aesthetic work
Usually
Hammer Curls 3x10
Tricep pulldowns 3x10
Cable Crunches 3xF
Whatever else I feel, Lunges
>>34860636
A
Squats 3x5
Bench Press 3x5
Power cleans 3x3
Pullups (pyramid)
B
Squat 3x5
OHP 3x5
Deadlift 1x5
AxBxAxx
BxAxBxx
This is just one week of my sheiko cycle.
I weigh 83kg
>>34861451
Hahaha... Thats autism for you.
>>34866673
this is literally shit
>only 5 reps at 50%
>two squat workouts in one session
>deadlifting twice per week
>more than five reps of working DLs per week
literally shit
>>34863854
>3x12 power cleans
what
the
fuck
>>34864931
So like ABxABxx?
Or ABABAxx
How's this for an intermediate routine?
I've been doing 5x5 for a while and want to switch to something more focused on aesthetics.
My lifts are
60kg OHP
90kg Bench
160kg DL
120kg Squat
>>34867079
im still learning the movement so its with a light weight... is this not a good idea??
>>34860636
BREHS...
I am literally muh dicking right now at the Qt in OPs image
>>34863484
prophet
>>34867138
inb4 deranged trap samefagging
>>34866673
m8 you should use LibreOffice instead of OpenOffice
>>34866389
anyone have better recommendations for tricep/bicep work?
>mon
squats bench and pullups or rows
>wed
snatch, clean&jrk and related assistance
>fri
ThePress and diddlys or power pulls
>>34860868
A: push
B: pull
mwf: A swim 3 miles of swimming
tthsa: B 3 mile sprints. 10 minute job between sprints.
200 sit ups dayly
>>34867393
>not doing 8 hrs arms workouts
>>34867437
>3X1 mile sprints
>>34867393
Preacher curls. GOAT isolation exercise for Biceps.
ABABxxx
A
DL 3x3
Lat pulldowns 5x8-12
Seated close grip rows 3x10
Ohp 5x5
OHP 2XFAIL -10KG
OHP 2XFAIL - 10KG
BP FLAT 4X10
BP DECLINE 3X10
DB INC 3X10
FLIES 5X12
B
Squat 5x5
Squat 3x10 (-10KG)
Hack squat 5x10
Leg extension 3x10
leg extension 2xfail (-5KG)
Leg curl 4x10 +2,5
CALFRAISES 5X15
Stronglift 5x5 second day
>>34861630
Does she still post?
