![ZZhsv2k[1].png](https://i.imgur.com/ZgUMRt0.png "ZZhsv2k[1].png")
Rate my brosplit
M:legs+abs
T:chest
W:back
T:rest
F:shoulders+abs
S:arms
S:rest
Am I going overboard? Skelly bulking, 6ft, 127lbs
>no ss troll pls, hams are already badly proportioned
>>34874790
seems good
no deadlifts?
>>34874790
your gains shall be legendary
I've done SS, but I want to start lifting to improve my basketball now. What would be a good routine for this? Strength stuff leaves often leaves me too tired to play, and basketball practice leaves me too sore to progress. What sort of routine would you guys suggest?
>>34874790
holy fuck the amount of volume here is retarded
>>34874841
I can't really do it with proper form, I blame my weak core
>>34874873
If I have time, will and energy, why is it bad? I'm supplying the food and sleep necessary
Newfag here, what does 4xExh mean?
>>34874790
>>34874897
At such high volume, you're burning a shitload of calories. Don't whine if your bulk won't go that well.
>>34874959
I'm eating at around 900kcal over maintenance, and that's with "moderate" exercise included, so 3500kcal. Should be enough?
>>34874955
exhaustion, basically do it until you collapse
>>34874970
If I've been lifting for about 3 months and have barely trained abs, should I for something like OP's workout on rest days or something with less volume? The most abs I've done is throw in 3x15 bottoms ups at the end of my normal workout.
>>34874897
Because after some point adding reps and sets leads to injuries and not gains
For example, on your chest day you do 72 reps (most routines don't go over 30 reps) of bench press, which is a compound exercise thats extremely taxing on your upper body. Figure out the rest.
what's that program called you are using? I've trying to find it for ages, so many good routines but i havn't been able to find it
>>34874790
>arms
>only biceps
why would you have an entire day dedicated to doing curls?.. and rep range under 8 on isolation exercises? not too good for the joints m8.
>>34875102
ah my bad. just saw you actually just divided it into biceps and triceps.
still, though, fucking high volume for your fucking ARMS. All you really need for a good arm workout would be some kind of curls or chinups + dips or cable pushdowns
>>34875110
>not doing 8 hours of arms
r8 & h8, can't do legs because my knee is injured
A
DB Bench 5x5
BB Rows 5x5
Dips 3xF
lateral raises 3x12
curls 3x12
B
OHP 5x5
DB Rows 5x5
Bench 3x8-10
curls 3x12
shruggs 3xF
AxBx
>>34875134
Something quite similar here.
>A
3x6 Squat
3x6 DB Bench (slight incline)
3x8 BB Row
3x8 Dips
3x8 Rear Delt Raises
3x8 Ez-Bar Curls
>B
2x6 Deadlift
3x6 OHP
3x8 Chinups
3x8 Flat Flyes
3x8 Lat Raises
3x8 Skullcrushers
Ab work done at the end of every session. At least it should be, keep letting it slip my mind and my core is lagging because of it.
>>34875123
3 times a day
>>34875253
I'd do less accessories and more compounds, it also works your core
for example skullcrushers isolate your triceps, but you can work your triceps with bench/ohp/rows, feels like an overkill
>>34874790
Hate to tell it to you but your routine isn't optimal for gainz. You need to hit at least every muscle group twice per week for optimal gainz, because protein synthesis is only heightened for 24-48 hours. Do some rear delt and external rotation isolation work or your chance of shoulder injury will be higher without them.
I recommend another routine, if hyperthrophy is your goal , google Brandon Campbell's upper/lower routine. Its a better routine and more time efficient as its only 4 days a week.
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
what does the ExH stand for? kinda wanna steal this split
>>34874790
>>34875549
nvm i'm retarded. you mean exhausted
>>34875549
Don't , it's a bad split made by a beginner if you read the comments.
>>34875081
It's not called anything, I came up with it based on an online survey regarding best split, then chose the exercises based on training all areas, including OHP,bench and squat and personal preference for what I felt targeted my muscles well.
>>34875102
>>34875110
Low reps are for big weight
The reason I put so much focus on arms is because they are heavily behind the rest of my body. I can't do proper db press because my arms can't hold enough weight in the air(my bench is 50kg, can't even hold 15kg dumbbells)
>>34875363
I know about PHUL, the thing is I don't really want to follow an online routine anymore. I choose to customize one for my needs so I can get in good enough shape to do compounds properly
>>34875549
>>34875558
>>34875589
depends on personal needs
I designed this for myself, with exercises I like, focusing hard on parts that are lacking etc
I posted this for constructive criticism and advice, simply saying it's shit doesn't help at all
atm the only thing I got out of it is that it's too high volume, so I'll try it out for a while and if results are not good enough, I'll decrease heavy exercise sets to 3
OP, you will see much better progress on a twice a week routine similar to PPL or the arnold blueprint to mass (my fave, although you seem to skelly for that). Brosplits are more of a meme than SS.
Nooby who stalled on linear progress on SS, switched to a PP split with higher volume and only raising weights /week and only if I felt like it was too easy
Rate and Hate
(note: percentages are from my 3x5 stats, not 1rm as I never did those)
ABxCDxx
A
Squat 3x8(75%)
Bench 3x12 (60%)
OHP 3x12 (60%)
Triceps Extensions 3x12
Dumbbell Chest Flies3x12
B
Deadlifts 3x8 (80%)
Pendlay Rows 3x12 (60%)
Shrugs 3x12
Lateral Side Raises 3x12
BB Biceps Curls 3x12
C
Bench 3x8 (75%)
OHP 3x8 (75%)
Squat 3x12 (60%)
Triceps Extensions 3x12
Chest Flies 3x12
D:
Pendlay Rows 3x8 (80%)
Shrugs 3x8 heavier than on B
Romanian Deadlifts 3x12
Lateral Sideraises 3x12
BB Biceps Curls 3x12
>>34875713
Don't customize and make your own routine because you're a beginner and don't know anything about proper programming even while you think you know enough.
Only trying to help you anon, i made the same mistake.
>>34874864
Bump. Would a hypertrophy focus or a strength focus be better?
ABABABx
A:
Hammer curl
DB curl
Barbell curl
wide bench press
narrow bench press
dumbbell press
cable crosses
B:
Preacher curl
Concentration curl
Dumbbell row
incline bench
decline bench
This is all 4x12
>>34876195
Why not both? Do your heavy compounds first (for example:so you can improve your leg strength for a bigger vertical leap) And some isolation work for the parts you want to work on.
Look up Candito's linear program, it's strength based with with room for hyperthrophy work as you choose and the volume isn't that high so you won't be sore for your basketball practice
>>34876195
Strength is always better unless you are roiding.
>>34876251
Here's my routine, it's basically just SS with some dips, chins and pulls added:
A-
Back squat-3x5
Bench press- 3x5 (to warm up for bench press- 2x12 curls)
Deadlift- 1x5
B-
Back squat-3x5
OHP-3x5
power cleans- 5x3
AxBxAxx
BxAxBxx
Accessories to add:
Workout 1:
dips- 3xf
Hanging leg raise- 2x8
Workout 2:
Chin-ups- 3xf
Workout 3:
Pull ups 3xf
I've made good gains, but I'm worried at how large my legs are in comparison to everything else. Should I switch to greyskull, which has an upper body focus? It seems like a really boring routine though, in comparison to SS.
My main goal is strength but I don't want to sacrifice aesthetics completely.
Also any advice on when to go to an intermediate routine? I weigh 83 kgs at 188 cm. stats below:
Squat: 95kg
Deadlift:120kg
Bench: 65 kg
OHP: 40 kg
Power cleans: 60 kg
R8, would appreci8
A (back/biceps)
Deadlift 1x5 or Pull-ups 3x8 and 1xf (alternate)
Lat pulldowns 3x8
Bb row 3x8
Face pulls 3x12
Chin-ups 3x10 and 1xf
Concentration curls 3x8
Ez bar curls 3x8 and 1xf
B (chest/triceps/shoulders)
Bench press 5x5
Incline dumbbell bench press 3x8
Cable flyes 3x12
Dips 3x5
Skullcrushers 3x8
Push downs 3x10 and 1xf
Ohp 3x8
Seated db press 3x10
C (legs)
Squat 5x5
Leg press 3x8
Leg extensions supersetted with hamstring curls 3x10 and 1xf for both
Calf raises 3x12
ABCABCX
Is this routine decent? I have a good strength base now I'm looking to get bigger. I don't have a leg day because I front squat once a week and back squat another plus I'm pretty much trex mode.
Also im 19 If that makes me any difference.
This is the one I'm currently doing.
Why is it so hard to use the catalog?
>>34871591
>>34871591
>>34871591
>>34876689
searched for "rate", didn't find anything
in hindsight searching for "routine" would have been better
sorry bro
Thinking of doing
>http://oldschooltrainer.com/3-day-push-pull-legs/
Day One – Pull
Deadlifts (conventional, sumo, snatch-grip,trap bar) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted Pull-Ups or Chins – 5 sets x 5 reps
Day Two – Push
Flat, Incline, Dumbbell, or Machine Bench Press – 5 sets x5 reps
Military, Dumbbell or Machine Shoulder Press – 5 sets x 5 reps
Dips or Close-Grip Bench – 5 sets x 5 reps
Day Three – Legs
Back or Front Squats or Leg Press – 4 sets x 6 – 10 reps
Lunges, Split Squat, or Step-Ups – 4 sets x 6 – 10 reps
Calf Raises – 3 sets x 6 – 10 reps
But could deathlifts be replaced? I'm not that concerned about strength
>>34876657
Probably be better off doing PPL
>>34876964
shit volume
really low
i do pplrestppl and i have more volume than you do per workout.
=Back/Biceps=
Deadlift 5/3/1
Barbell Row 5x5
V Bar Pulldown 4x6
Cable Row 4x8
Lat Pulldown 3x10
Rope Curl 4x6
Reverse Barbell Curl 3x10
=Chest/Triceps=
Bench Press 5x5
Dips 4x6
Incline Bench Press 4x8
Cable Crossover 3x10
Rope Extensions 4x6
Rope Pushdowns 4x10
=Legs=
Squat 5x5
Leg Curl 4x6
Lunges 4x8
=Shoulders=
Overhead Press 4x6
Shoulder Press 4x8
Lateral Raises superset wit Front Raises 4x8-10
Rear Delt Flies 3x10
Face Pulls 3x10
Upright Rows 3x10
=Rest=
=Full Body=
Squat 3x5
V Bar Pulldown 4x6
Incline Bench Press 4x8
Cable Row 4x8
Lateral Raises 4x10
Rope Curl ss/ Rope Extensions 4x6
=Rest=
Repeat.
escaping trex mode.
>>34879265
That's a lot of delts
>>34879657
which is good or bad?
>>34879681
Probably bad. No need for 8 exercises a week
>>34876676
YES!
>>34876676
>>34879715
>>34874790
A
3*5-7 Bench Press then 3*AMRAP @80% of the load used
5*6-8 Wide grip OHP
4*8-10 incline DB press
4*10 single arm DB OHP
5*8-10 DB LTE
3*f Dips
3*f cable rope extensions
(most of these movements are supersetted with some sort of rear delt movement)
B
Weighted pull ups 5*6-8
Pendlay row 6*6
T-bar row 5*8-10
Machine row 5*10-20
Some vertical pull if I feel like it 50 reps total
Incline curls 5*8-12
Hammer curls
(most of these movements are supersetted with some sort of side delt work)
C
Front squats 3*6-8 then 50 reps total @75% of load used
Semi-sumo deads 531
Leg press 4*8
DB lunges 4*10
Single leg press 3*10-20 (use BFR if I feel like it)
Calf and ab work until I get bored
Rinse and repeat, take rest days when needed
watched candito's video and i'm thinking of replacing paused cgbp with spoto press (similar except it's normal grip and the pause is at ~2inches above chest)
any input on this?
will stick for next 6-8months with this
progression works extremely well for me
bp 137.5x3, sq 173x3 (@ ~90-955kg)
>>34876964
I do something very similar while cutting, even less volume though, and intense as fuck. Strength has been maintained or even improved.
>>34880252
3 or 4 days a week?
5x5 deadlifts as well?
>>34880550
DL 2x3-5 on mon
Bench 2x6-8 on wed
Squat 2x6-8 on fri
and like 2-3 assistance moves.
All Reverse Pyramid, meaning I do one top set of 3-5, reduce with 10% and try to do one more rep than the prior set was for.
Leangains.com basically.
>>34876676
>ABCxD
refer to the last panel to read this retarded format properly
