Post your routines, give feedback, exchange good ideas.
Keep shitposting to a minimum, no one cares if you dislike someone's routine if you provide no feedback.
Pic related is the one I'm doing, got it from one of these threads. Second week in and enjoying it a lot more than other meme routines like PHUL.
>call out deranged shitposter in other thread
>sudden routine thread even though there's already one up
>Second week in and enjoying it a lot more than other meme routines like PHUL.
gee I wonder who could be behind this post.
Looks like a really good routine op
I'm actually thinking about trying it out
>>34871620
>Keep shitposting to a minimum, no one cares if you dislike someone's routine if you provide no feedback.
>>34871645
your OP is already a troll post.
>>34860636
>>34871674
>Keep shitposting to a minimum, no one cares if you dislike someone's routine if you provide no feedback.
Are you unable to read a sentence this long or are you just straight up retarded?
>>34871698
>Keep shitposting to a minimum, no one cares if you dislike someone's routine if you provide no feedback.
>enjoying it a lot more than other meme routines like PHUL.
your OP is already a troll post.
>>34860636
>>34871710
Thank you for the free bumps.
>>34871745
that's not how sage works
>>34871745
>has now given up on pretending he wasn't trolling
Thread over. For future posters actually wanting their routines rated, go to >>34860636
I'm currently following a slightly modified version of Candito's linear programming routine. It's basically an upper lower routine that that's 4 times a week.
For strength days I do 3x5 and for volume days I lower the weight and do 4x8.
This seems similar to PHUL which some call a meme routine. Is my routine bad?
Also I've read in other routine threads that upper lower is a better split than PPL. What's the rationale behind this?
>>34871756
>doesn't realise his shitposting with sage gives me opportunity to bump the thread just by calling your shitposting out
>>34871772
That thread is all people drooling over a russian camwhore, and it's too bloated at this point.
Now stop shitposting here.
>>34871591
Already gave my opinion on this one. To sum up, solid routine 9/10.
>>34871605
8/10
Would change a few exercises and lower some rep ranges, but that's personal choice
.
Routines are supposed to be a personal thing (unless you're a novice, then follow the main novice routines until you know more), so if this works for you, then it's great.
>>34871794
Candito's program is pretty good. (just don't do the seated barbell OHP he mentions kek)
PHUL is a meme routine because it has bad exercise selection and it has no thought behind the strength progression. All the main strength lifts are just thrown in at once in the same day, which is just stupid.
There's no "better program" between UL and PPL, it all depends on your goals and schedule.
If you're training 6 days per week and has no problem with fatigue and recovery, PPL like Phat is pretty good.
If you're training 4 days per week, then a PPL+Fullbody like the OP's pic or a ULUL like Candito's are the best choices.
If you're training 3 days per week, then stick to full-body or UL+Fullbody.
Now, between ULUL and PPL+Fullbody, there's no real big difference. The main thing is that you can have a better strength progression with PPL+F than ULUL, as you have the main upper-body strength lifts divided in two days.
The objective is to train every muscle group at least twice per week.
This for hypertrophy or hybrid routines, of course. Strength/Olympic routines are pretty different.
Alright senpai listen up I started going 5/3/1 coming from a hippie bro splits with lots of compounds and high volume. I tried to fuse the two this is what I got let me know how it is plex.
A: bench 5/3/1
Inclime DB bench 5x10
Decline bench 5x10
Machine flies 5x10
Dips 5x10
Chin ups 5x10
Pull ups 5x10
Cable rows 5x10
B: squat 5/3/1
Squat 5x10
Hacksquat 5x10
Leg raises 10x10
Leg press 5x10
Hamstrimg curls 5x10
Other hamstring shit I don't remember 5x10
Bench 5x10
C:
Arms and shoulders
D: deadlift 5x10
T-bar row 5x10
Lat pull down 5x10 (close and wide)
DB Lat pull 5x10
Cable row 5x10
Pull ups 5x10
Squat 5x10
E: Ohp 5/3/1
DB military press 5x10
Side laterals 5x10
Shrugs 5x10
Arnold press 5x10
Back Delt raises 5x10
Dips 5x10
Bench 5x10
Idk if I'm doing this shit right someone let me know.
>>34871591
>>34871640
I also started doing it, yesterday in fact. I'll experiment with it for a couple of weeks and see how it goes.
I really enjoyed doing the one-arm lat pulldowns. Never did those before, I could really feel the burn in my lats. And it gave me a crazy forearm pump.
>>34872097
fuck off tranny
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
>>34873007
Fuck off dyel, she's giving good advice.
>>34872435
dat volume doe
look uo 531 bbb 3 month challenge if you like 531 with more volume
this is way too much
Hey /fit/ been lifting for about a year and gains are slowing down. I like full-body workouts 3 times a week but am concerned if there is too much volume in a single workout?
Workout A
Bench 3x5
Squat 3x5
T-bar rows 3x8
Bicep curls 3x8
Chin up 3x5-8
Ab work of choice
Workout B
OHP 3x5
Deadlift 1x5
Hyperextensions 3x10-15
Dips 3x5-8
Side lateral raises 3x10-15
Ab work of choice
AxBxAxxBxAx
Is it doable or just trash?
>>34871591
THERE HE IS. I thought you gave up... Gj, keep posting.
A.
5x5 back high squat
5x5 Chinups/pullups
5x5 dips/bench press
2x10 barbell curls
5x5 dumbell incline bench press
2x10 wrist work
2x15-20 calf work
B.
5x5 Front squat
5x5 pendlay rows
5x5 OHP
3x5 deadlift
2x10 wrist work (Wrist rollers, wrist curls, reverse curls)
2x15-20 calf work
AxBxAxx
BxAxBxx
Goals are getting stronger at DL,SQ, BP and OHP. BP and OHP gainz are lagging behind in comparison with DL and SQ.
Upper/Lower (GZCL method)
ABxCDxx
A: Upper Bench
Bench Press: 5x3
Incline DB Press: 4x6
DB Row: 4x6
Lat Pulldown: 3x10
DB Overhead Triceps Extension: 3x12
superset
DB curl: 3x12
B: Lower Squat
Squats: 3x4
Romanian Deadlift: 4x6
45° Leg Press: 4x6
Calf Raises: 3x15
Standing Cable Crunch: 3x12
C: Upper OHP
OHP: 5x3
Close Grip Bench Press: 4x6
Chin ups: 4x6
Seated Cable Row: 3x10
Face pulls: 3x12
Lateral DB Raise: 3x12
D: Lower Deadlift
Deadlift: 3x4
Squats: 4x6
Calf Raises: 4x8
Seated leg curl: 3x12
Hanging Knee raise: 3x12
>>34872435
Decline bench is pretty useless, it just shortens the ROM of the flat bench.
Machine flys are good, but cable crossovers are a lot better imo. longer range of motion and you can really get a very good contraction in your pecs, squeeze them hard.
Why are you benching on day B? Specially such high volume. Don't. You need to let your pecs rest and adapt for progress to occur. If you're squatting on day B, then focus the entire day on the squat.
This is what Wendler's 5/3/1 program does - you focus on one of the lifts on each workout.
So don't bench on day B, don't squat on day D, don't bench on day E. This is not me saying this, it's Wendler himself.
Now, in my opinion, you can squat on D and bench on E. But benching on B after benching on A is bad. It will just hurt your progress.
You might wanna give one-arm lat pulldowns a try. They have the longest ROM out of any back exercise, and you can really feel the burn in your lats.
Shrugs are pretty useless. Deadlifts and power cleans (or the barbell shrug, a variation of the power clean) will build your traps a lot more than shrugs.
>>34874960
Looks completely fine to me.
>>34875309
The volume is too high. Do 3x5 instead of 5x5 (reg park's program is actually 3x5, the first two sets of the 5x5 are warmup sets). And do the bench press as the first or second exercise, or you'll be too fatigued to progress in it.
Same thing for day B, do 3x5s, but very importantly don't do 3x5 deadlifts. That's not only unnecessary, but a quick ticket to snap city. All novice programs have deadlifts be 1x5 and for a good reason - you don't need more than one workset to progress on deadlifts, and doing multiple sets is prone to cause your form to break down and you to injure yourself.
>>34873017
Don't do 3x8 bench. Do 3x5 or 5x5. The objective of the lift is to lift as heavy as you can. It's a compound, not an isolation. Besides, the movement relies a lot on form, and doing high reps cause you to lose your form. There have been studies done on this etc.
Also, you will take long as fuck to progress if you keep doing 3x8 bench. It's already hard to progress with 5 reps, it will take forever with 8.
Dumb flys are a bad exercise. It's one of the things that cause the most injury. If you start doing them with heavy weights, there's no way you can fail a rep without risking fucking up your shoulders or your pecs. Do cable crossovers instead.
Already gave my opinion on shrugs here >>34876452
Why the hell are you doing 5x5 Deadlifts? That's insane. Not only you will be completely fatigued and won't be able to do anything else with decent progression on day B, you will be on your way to snap city.
Stick to 1x5 DL. You don't need to do more than that to progress here, and this amount of volume will allow you to do the rest of your workout without being completely fatigued.
You might wanna try doing pistol squats instead of one-leg leg press. The reason for this is that when you're standing on one leg, your hip abductors get very active and do a lot of work. This makes the pistol squat not only a great exercise to work each leg separately, but also a great exercise for the hip abductors.
Leg extensions are terrible for your knees. If you wanna isolate your quads give the sissy squats a try.
>>34875429
You might wanna give one-arm lat pulldowns a try. They have the longest ROM out of any back exercise, and you can really feel the burn in your lats.
Leg press is a meme exercise in my opinion. Front squats at 8-12 reps would be a better choice.
I'd do hanging leg raises instead of knee raises. Knee raises train your hip flexors a lot more than your abs.
The rest seems ok.
>>34876511
Small snippet written by Rippetoe on why to do 5 reps.
>>34876452
Thanks for the help trappy.
>>34872097
>Already gave my opinion on this one. To sum up, solid routine 9/10.
Mind explaining it again? Can't find any other threads about this.
The top 2 routines I'm planning on doing after I finish my cut.
