>No routine thread in the catalog
>Let's fix that
>Rate and critique other anon's routines
>>34948861
To start it off:
I do it PPLPPLx
Thoughts? I'm trying to bulk, and put on as much muscle as possible in the next 6 months.
>>34948861
she's hot
Should I switch to a different routine? On Friday I do cardio.
>eat lunch
>browse 4chan for 45 mins
>go to gym
>?x? bench press 90lb, really just depends on how I feel
>?x? T-bar 90lb
>?x? Squats, just the bar cause I want to get the movement right
>?x5 Pullups, which I usually quit after the 2nd set cause I can never seem to target my lats and it pisses me off
>eat my sandwich on the stairmaster for 30 mins then leave
I work as a butcher about 10-12 hours a day with an hour each way traveling for work.
I realized I was a bit on the weaker side while lifting lambs so I bought some dumbbells and barbells to just build up some general strength.
I only put aside about 35mins to 50 a day for some excercises depending on the day generally going for 4 sets of 10s than upping the weight and going for 3 sets of 10 till I fail or struggle over the line.
Might do 2-3 different exercises with those same reps but all generally for the same area.
Switch muscle area each day and have two rest days.
Is this a fine routine for just building muscle in general,Im not looking to get super ripped or anything just to improve myself.
>>34948872
>deadlifting two days in a row
>>34948915
What the fuck
Pls have form videos for my own amusement
>>34948933
>browsing 4chan every day for almost an hour
>still hasn't read the sticky
>>34948999
Doing anything will get you better at doing that thing
My belief is that people should take time to educate themselves a little bit rather than just taking routine and doing it, this is true improvement.
So I think you should at least get a general idea of what constitutes a full workout (hitting every part)
But you can do whatever the fuck you want
You haven't really given any information on what you actually do so I don't expect you'll get any other replies
>>34949074
I see,I do follow a sort of set routine and normally watch a few demonstration videos of each set in motion to see how its done correctly although I find myself watching them once or twice still just to make sure Im doing them correctly.
But thank you for your input
I do PPLPPLx.
I do abs on Ps and grip training on Ls
>>34948861
pplpplx
Push
Bench 3x5
Incline db bench 3x8
Ohp 3x5
Seated db press 3x8
Dips 3x8
Shrugs 3x12
Pull
Deadlift 2x5 (every second pull day)
Pull ups 3x8
Barbell rows 3x8 (Cable rows 3x10 if deadlift day)
Lat pulldowns 3x12
Face pulls 3x12
Db curls 3x8
Chin ups 3xf
Legs
Squat 3x5
Weighted lunges 3x8 per leg
Hamstring curls 3x10
Calf raises 3x12
Push/ Pull routine. 5 days a week.
Push
Military Press 2x6-8
Squat 2x6
Incline Bench 2x8-12
Lateral Raises 2x8-12
Front Squat 2x8-12
Skullcrushers 2x8-12
Pull
Weighted Pull Ups 2x6-8
Deadlift 2x6
DB Row 2x8-12
Rear Delt Raises 2x8-12
Curls 2x8-12
ABxABxA
BAxBAxB
Can anybody see anything wrong with this?
>>34949678
Wow, forgot Ham curls on the pull day. 2x8-12.
Modification of SS/SL
Mon-Wed-Fri
Squat 3x5
Deadlift 1x5
Barbell Row 3x5
Bench 3x5
Chinup 3x5 last set F
Tues-Thurs
Bicep Curls 3x10
Dips 3x10
Cable Crunch 3xF
Overhead Press 3x5
>>34948861
Doing a 3day upper lower split
Day 1
Squat 5x5
Dead5x5
split squat 4x12
Bench or OHP
Day 2
Bench 5x5
OHP 5x5
close grip lat pull down 4x8
bentover rows 4x8
Day 3
Squat 3x8
Dead 3x8
Pull ups (weighted) 3x12
dips(weighted) 3x12
I do abs every day and cardio every other
Push
Squat 3x6
Bench 3x6
Press 3x6
Dips 3xF
Calf raises 3xF
Pull
Deadlift 3x6
Pull ups 3xF
Rows 3x6
Cable twist 3xF
Weighted crunches 3xF
Cardio
HIIT
Ehh I'm not sure if I'm doing the 5/3/1 program correctly it just seems like a bro split to me.
A:bench 5/3/1
Bench 5x10
Cable Flys 5x10
Incline DB bench 5x10
Dips 5x10
Pull ups 5x10
Lat pull down 5x10
Cable rows 5x10
B:squat 5/3/1
Squat 5x10
Leg press 5x10
Hacksquat 5x10
Leg raises 5x10
Hamstring curl 5x10
Other hamstring shit 5x10
C: arms and shoulders
D:deadlift 5/3/1
T bar row 5x10
Lat pull down (wide and Close grip) 5x10
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 debt raise 5x10
Dips 5x10
Bench 5x10
Pl0x give me feedback.
AxBxAxxBxAxBxx
A
Squat 3x8
Bench Press 3x8
Pull up 3x fail
Calf Raises 3x10
Triceps Extensions 3x10
B
Deadlift 3x5
OHP 3x8
Rows 3x8
Bicep Curls 3x10
DB Shrugs 3x10
Pic is goal body with slightly larger legs.
Tell me what I need to change
I switched from a split to this
Trying to lose weight
>>34949988
I would include front squats anon
>>34948872
Deadlift is a push
>>34948875
She knows it.
They all do.
Everyday. Work to daily max, then do it 3 times.
Bench, squat, cnj. Every 3 days DL.
>>34948872
holy shit bro your leg day is only 2 exercises? put some machines/calves in that motherfucker... Does your leg day take you like 30min? I couldn't stand leaving the gym after only 30min kek
>>34950043
How come? are they better for size of the legs and hack squats more more glutes?
>>34950111
Front* Squats
A-legs and shoulders
squat 3x5
good morning 3x10
ohp 3x6
seated db ohp 3x8-10
lat raises 4x12
face pulls 3x10 with leg raises xF in between sets
calves whenever i feel like it
B- chest and tri
bench 3x6
incline db 3x6-8
paused cg bp 3x6-8
dips 3xf
skullcrushers 3x8 with pec dec 3x10-15 in between
C-back and bi
deadlift 2x3 or 3x5 depending how i feel
weighted pull ups 3x6-8 or 3xF depends how i feel
bb rows 3x6 or 4x10 depends how i feel
any horizontal row machine 4x12
hammer curls 4x8
incline curls 3-4x10
stats:
diddy - 335x3
squat - 235x5
binch - 200x5
ohp - lmao1pl8 x 6
>>34949074
RDL's are honestly more light a weighted stretch, though.
>>34950052
It can really go either way, and it works into pull day better.
>>34950101
Right now, I'm homegym, so I'm limited to barbells. I was thinking of adding in calf work or something else to leg day, since I have noticed it's pretty light. My routine is still a work in progress. Ideas?
>>34950128
when i dont have school its ABCxABC but when i do have school i try to go at least 4 times a week
http://www.bodybuilding.com/fun/randy29.htm
This is mine, I've been in the gym for about a month, not a whole lot of progress, maybe about 5-10 lbs on everything on these lifts. That could be partially blamed on not eating enough for the first couple weeks. I found it myself, and I was told by a guy at the GNC that this was decent routine. r8 m80s, I could use some help.
bumping, can any oldfags help us out?
>>34948872
do ur chinups senpai
>>34948915
i mean this is a good selection of exercises but the order makes my feces rock hard
>>34948861
All exercises are 3x8, 5x5 or as many sets to hit 25 total reps, going for as many reps in one set as possible. It depends on my mood
A
Squat
Bench
DB row
Lat pulldown (too fat to do a pullup yet)
B
Diddly
Calf raises (EZ work for my back to get quick a rest before I start on the ohp)
OHP
Dips
AxBxAxBx etc
Each day after my sets I punch a heavy bag fro a little while. I don't have much strength so it's normally only about 10 minutes of moderate effort but it's a nice cooldown
>>34949932
have you actually done this? like have you actually completed a week of this without dying? the volume is absurd. you have so many overlapping and extraneous exercise i don't know what to do. you are make my bowels turn into stones senpai fuck
>>34950505
Yeah done it twice it's fun.-.
>>34950517
well if youre enjoying it and can handle the volume more power to you but im having trouble understanding how you ever gain strength (the point of the 531 program) with all of that extra stuff. unless you are roiding out of your butthole then please proceed
>>34949678
Nothing wrong with it
>>34950576
No I'm not on roids and idk it's too soon to tell if it's affecting my gains with 5/3/1
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
A.
Squats
Calves
Overhand bb curls
B.
Bench
Ohp
Skull crushers
C.
Rows
Face plus
Curls
D.
Diddlies
More calves
More overhand curls
Goal is to add strength without becoming trex mode. For 6 months I've added 5 pounds to the diddly every time I do it, all other lifts progessing in proportion.
>>34950622
it seems youre averse to benching. at least add dips or something
>>34950412
Right now, I'm homegym, so I don't have access to a pullup bar. Only barbells. Any alternatives that are halfway decent?
>>34950637
what if mean is your pushes seem low
dips are good for balancing all the curls your doing if you only bench/ohp once a week
>>34950638
find a tree or a local playground and crank some on there.
if you mean alt exercises not really. pull/chinups can be substituted by lat pulldowns in a pinch but replacing them isnt happening with your limited equipment. just get a pullup bar if you can. they are pretty cheap and work well if your door frames arent termite food.
3x10 for 2 weeks
3x8 for 2 weeks
3x5 for 2 weeks
Go up weight each week.
Routine:
Bench
OHP
Pullups
curls
Im making more progress in my lifts than i ever have before when i was doing deadlifts and squats, but my calves literally look like toothpicks now.
>>34950650
>>34950637
Ah, those overhand curls are strictly for forearm growth. I can't bear the thought of getting good biceps and tris and having dyel forearms.
In general, on squat and diddly day, those are the "only" exercise - calves and forearms are just accessory for fun.
Don't see how I'm averse to the bench - it's in there. Did it today. Can't do dips because of old ac separation.
>>34950699
yep slipped my sight and mind
and yeah forearm gains are important. nothing looks more foolish than a nice set of bis and tris leading to a couple of twiggy forearms
Got this from a website, legit had my first session today, looking to get from skinny fat to pretty fit, eating clean for past 2 weeks and been hitting gym for past 8 months can anyone give me any tips to improve on routine? AxBxAxx BxAxBxx still doing cardio on rest days
>>34950751
Cool, cool. For a minute there I was wondering if you were a chest and bis kind of guy lol.
ABCABCx
What do you reckon? diddies on 2nd back day
A:
Squats 5x5
Press 5x5
Curls 3x10
Abs 3xF
B:
Deadlift 10x1
Bench Press 5x5
Calves 3x10
Pullups 3x10
C:
Squats 10x1
Press 5x5
Curls 3x10
Scullcrusher/Narrow grip bench press 3x10
D:
Bent Rows 5x5
Bench Press 10x1
Dumbbell Flies 3x10
Lateral Raises 3x10
E:
Squats 5x5
Press 5x5
Curls 3x10
Abs 3xF
F:
Bench Press 5x5
Dips 3x10
Calves 3x10
Pullups 3x10
ABCDEFx
High Frequency Workout
5x5 are ramped up sets with one top set of 5
10x1 are performed at 90% 1RM
rest periods are 60s
Workouts should not take longer than 45min
Noobie here. Just got done doing SL for 6 months. Roid cheater at my gym told me to do this for a year, then juice and do 5 day splits. Thoughts? I told him to only include barbells because I lift at home 80% of the time (time restraints and only have barbells.
Strength = 3 sets of 5 reps (last set to failure)
Size = 3 sets of 10 reps (last set to failure)
Endurance = 3 sets of 15 reps (last set to failure)
* = 1 set
AxBx or AxBxx
A (Chest, Shoulder, Arms)
1. Barbell Seated Overhead Press (Shoulders)
2. Barbell Flat Bench Press (Chest)
3. Barbell Upright Row (Shoulders)
4. Barbell Incline Bench Press (Chest)
5. Barbell Standing Tricep Extension (Triceps)
6. Barbell Bicep Curl (Biceps)
B (Legs, Back, Abdominals)
1.Barbell Deadlift (Back)*
2. Barbell Hack Squat (Legs)
3. Barbell Head Supported Bent-Over Row (Back)
4. Barbell Overhead Trunk Rotation (Abdominals)
5. Barbell Squat (Legs)
6. Barbell Good Morning (Back)
Every Morning
1x15m Recumbent Cycle
1x5m Planks
1xF Pull-Ups
1xF Push-Ups
Every Evening
1x15m Rowing Machine
1x5m Planks
1xF Dips
1xF Sit-Ups
>>34952669
too much volume on fucken bicepsius
>>34948861
>>34948872
>>34948875
>>34948915
>>34948933
>>34948999
>>34949074
>>34949102
Hi /fit/ rate my Bane mode routine please I wanna look like Bane by Australia Day pic related
ABBBABB
A
Incline Flies 4x12
Incline Press 4x12
Flat Press 4x12
Chest Dips 2xF
Rack Pulls 5x12
Shrugs 5x25
Marco Shrugs 3x15
Farmers Walks
B
Rack Pulls 5x12
Shrugs 5x25
Marco Shrugs 3x15
Farmers walks
>>34952827
thanks senpai
Legs:
Squat 4x5-6
Hack squat 3x8-10
Leg extensions 3x10-12
Hamstring curls 3x10-12
SLDL 3x10-12
Standing Calf Raises 5x10-12
Push:
Bench press 3x3-5
DB incline bench 3-4x8-10
Cable Crossovers 3x8-10
DB seated press 3x5
DB side raises 3x10-12
Rope pushdowns 3x10-12
Pull:
Deadlift 1x5
Weighted pull-ups 3xFailure
Face pulls 3x-10-12
Chest supported rows 3x10-12
Incline DB curls 4x10-12
Hammer curls 3x10-12
Dumbbell Shrugs - 3x10-12
getting there will start lifting 1-2 days a week at week 20
I'm gonna start with a 4-day (ABxABxx) upper / lower split next week and would like to hear your oppinion about it.
Problem is that most of the fat of my body is stored on my ass and thighs (fml) so I want to keep the volume on this as low as possible.
A
Close grip lat pulldown 4x 8-10 reps
DB seated press 4x 8-10 reps
BB Row 4x 8-10 reps
Dips 4x max
DB Curls 3x 12reps
Cable Push Down 3x 12 reps
B
Ab work
Squats / DL alternating 4x 6-8 reps
Lunges 4x 10reps
Leg curl / Leg extensions alternating 3x 10reps
% based off of 90% 1rm cod each lift
Tuesday: Hypertrophy Day
Squats 5x8 (@ 70%)
Bench same as squat
Chest hypertrophy
W3-W4: 4×8
W5-W6: 3×8.
Increase loads individually
Thursday: Power
W1-W2: 5x1x80%
W3-W4: 4x1x85%
W5-W6: 3x1x90%.
Squat
Bench
Leg hypertrophy
Saturday Stength
W1: 85%
W2: 87.5%,
W3-W4: 90%
W5: 92.5%
W6: 95%
Deadlift
squat
Bench
Back hypertrophy
>D.u.p
On overly active award day (hypertrophy) yesterday I had to do 315 6x8 on squats and I did it with 60 seconds rest between sets, and a 2 second pause each rep. My glutes are rekt right now
Workout A:
Squats
Bench
Incline Bench
OHP
Lateral Raises
Tri Pulldowns
Workout B:
Deadlift
Pullups
Rows
Shrugs
Calf Raises
Curls
ABxAxBx
>Horisontal push/pull
Bench or DB
BB rows
Incline DB
Close grip rows
Flyes
Reverse flyes
>Legs
Quad ext
Ham curls
Leg press
Lunges
>Vertical push/pull
BB shoulder press
Chins
DB shoulder press
Lat pulldowns
Shrugs
Lateral raises
Face pulls
>Arms
This varies a lot.
R8 me
>A
Snatch
Squat 3x8
OHP 3x5
Weighted chinups 3xF
Db OHP 3x8
>B
Cleans 5x3
Bench 3x5
Deadlift 1x5
Db row 3x8
Db incline bench 3x8
Face pulls 4x10
>C
Squat (1RM followed by heavy triples and doubles)
OHP 3x5
Weighted chinups 3xF
Lat raises 3x10
RDL 3x8
>D
Clean&Jerk
Deadlift 3x5
Bench 3x5
Db rows 3x8
Db incline bench 3x8
Face pulls 4x10
>ABxxCDx
Snatch and C&J are some sets of 3-2 untill I get close to my 1RM, then it's singles
Basically Lyle's with a bit added in, look good?
Lower 1:
Squats 4 x 6-8
Romanian Deadlift 3x8
Leg press 3x10
Seated leg curl 2x12
Seated calf raise 3x12
Hanging leg raises 3x8
Upper 1:
Flat barbell bench 4 x 6-8
barbell row 4 x 6-8
Incline dumbell bench 3x10
Chinup 3x10
Lateral raises 2 x12
Barbell curl 2x12
Skullcrushers 2x12
Lower 2:
Squats 4 x 6-8
Deadlift 1x5
Leg curl 3x10
Leg Press 2 x 12
Standing calf raises 4x12
Hanging leg raises 3x8
Upper 2:
Overhead press 4 x 6-8
Pullup 4 x 6-8
Flat dumbbell bench 3x10
Seated cable row 3x10
cable face pull 2x12
Cable Crossover 2x12
hammer curl 2x12
close grip bench 2x12
ABxABx
A
Tricep pushdown 3x12
Hammer curl 3x12
Tricep kickback 3x12
Shrugs
Preacher curl 3x12
B
Bench press 3x12
Dumbbell press 3x12
Chest flies 3x12
Pushups FxF
>>34956477
best routine in this thread so far. Only 2 curls tho?
>only really care about push press progress
>increase by 2.5kg each time a setxrep goal is hit
>this was the first week i couldn't get one of them (3x8)
>do all other exercises for the same number of sets, but close to failure each time
>clean only as much as i press because my gym sucks
>can't use proper form because of noise complaints
>made some nice gains anyway
>>34950779
do a different routine. Yours is bad. seriously, just hop on SL or SS, or find a good split and do that. that routine wont get you anywhere
>>34952710
you wont last very long on that, a metric fuckton of volume. would not run.
>>34952777
Do not listen to anything a roider says, what they do wont work for you. If you are thinking about juicing when you have been lifting for less than two years, just an hero now.
>>34952844
0/10
>>34952904
not bad. I would drop the leg extensions to help balance the leg day. move the seated press to the second exercise as. Move facepulls to near the end of the back day.
>>34954036
If you increased the volume on your lower day then you would increase muscle mass ==> burning more fat that lay on top of those muscles. Overall the routine isn't terrible, but not great either. look up other U/L's and base it off that.
>>34954535
do squats. why are facepulls on your vertical push/pull day?
>>34955434
looks good, would run.
>>34956598
Your trying to increase your strict press specifically correct?
>>34956630
Can't squat or DL. Back injury. Changed squats to leg press and DL to back raises (forgot to write that on leg day)
And I think I'll move face pulls to the other day.
I did belgium split squats with 18kg db in each hand, fucking hell they are good
3x20 20lbs dumb bell flies
3x20 40lbs lie down pullovers
3x20 40lbs dumbbell rows
3x15 pull ups
3x35 weighted forearms curls
3x40 situps
Push
Flat Barbell Bench Press: 3x5
Standing Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x10
Pec flys: 3x10
Dumbbell Side Lateral Raise: 3x10
Rope Pushdowns (circuit machine): 3x10
Skull crushers: 3x10
Pull
Barbell Rows: 3x5
Lat pulldown 3x10
Seated Rows : 3x10
Shrugs: 3x10
Face-pulls: 3x-15
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Hammer curls: 3x10-12
Legs
Deadlift 1x5
Barbell Squats: 4x5
Leg Press: 3x8-10
Leg Extensions: 3x10
Hamstring Curls: 3x10
Standing Calf Raises: 5x10
>>34948861
sup memes and memettes. dis a 6day PPL I put together. was too much volume (did 4-5 sets of everything) so I tuned it down a notch and this week feels great so far. weights are going up. had a foot injury that kept me in bed for a week and out of the gym for like 5 weeks. statsNOW: ohp 135x6-7, bench 225x5, DL 335x3, haven't been squatting much post injury so only 245x5.
pic related. don't gimme dat dere volume bs, cause this feels perfect. natty. what do you think?
>>34956630
> looks good
Thanks anon :3
>>34958450
Rdl? Jesus h
>>34958450
whet should I do for better leg days btw?
I'm 6'2" and 73-4 kg
>>34959698
Only started going to the gym this week
Pls no dyel
