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Anyone got the updated picture of this? The one with the black routine on the side.
Also, general routine thread I guess.
bump
checke the archive here
this meme routine has been discussed atleast 500 times in the last week
>doing a routine made up by some faggot on 4chan
are you retarded op?
>>34984069
>implying who made it matters when the routine is good
>>34983571
Where can I find a /fit/ archive? Moe's dead and /fit/ isn't being archived by plebs.
my routine is just something I made up myself. It's a standard linear progression. 5lbs a session on everything, except press. 2.5lbs for press.
AMRAP on last set for everything.
xxAxBxA/XXBxAxB
A
>3x5 press
>3x5 squat
>3xF (weighted past 10 reps) Chest Dips
>Accessories
B
>3x5 Bench press
>1x5 Deadlift
>3xF Pullups (again, weighted past 10)
>Accessories
Sometimes I'll change excersizes to volume if I feel I need it, or I'll do singles or triples. Not too structured, as long as there's progression.
Let it go!
A:
Squatz 3x8
Binch 3x8
Row 3x8
Close grip bench 2x10
Chest flys 2x12
Calf raises 2x12
B:
Doddylift 3x8
Lat pulldown/pullups (when i'll be strong) 3x8
Overhead Press 3x8
Facepull 2x12
Deltoid fly 2x12
Bicep curl 2x10
Any thoughts?
El Bumpo is here
Let's go
Monday
Squat 5x5
Paused Squat 2x5+
Romanian Deadlift 4x8
Sit ups 2xf
Hypers 2xf
Tuesday
Bench 5x5
Paused Bench 2x5+
Chin ups 3xf
Dumbbell OHP 3x8
Barbell Curl 3x8
Thursday
Squat 1x3
Bench 1x3
Light Dumbbell rows 3x8
Friday
Deadlift 1x3
OHP 1x3
Hammer Curls 3x8
Cable Pushdowns 3x8
Linear routine for strength. Singles and doubles after main core intensity sets if the day is good for it. High bar squat.
thougts?
>>34986501
What is your goal? If strength you really don't need so many isolation. If BB then you should do something else than a AxB routine.
>>34984744
You are a beginner for sure. Do heavy lower body exercises first and don't do any accessories but focus on putting weigth on the compounds.
No begginer should do their own programs. Accesoires and stuff is something personal and you will learn to choose they with experience. You all should at least lift for about 6 to 8 months, read good books about programming AND THEN you can try your own stuff. And don't forgett, you really need a strong reason to add any assistence.
>>34986593
> 10x10 dumbbell presses
> 10x10 laterall raises
Nope, you are practically working your lateral deutoid 20x20 times, such a small muscle. You never should this much volume with isolation at all, but work ligth and rigth. Presses are ok though.
> 10x10 Deadlifts
Fuck
>>34986660
but even if you go 10x10 with light weights? i thought GVT is a good routine.
>>34986607
Something in middle of strength and aesthetics, b-b-but it's only 4 isolation sets on A and B in comparison to 11 compound sets. After strength training i want slightly epmhasize my chest and deltoids, cause it's looks not so much great.
And what can you recommend?
>>34986501 - boi
>>34986660
Where the fuck did you hear that?
If you're bodybuilding you NEED VOLUME you dumb mother fucker.
20x20xAribitrary weight is good volume, will make your delts grow.
Rate hate masturabte
It's Madcow 5x5 BTW
A: Deadlifts 5x3, DB row 6x3, Lat Pull Downs 6x3, Bicep Curls 2x10
B: Squats 5x3, Flat Bench Press 5x3, OHP 5x3, Upright Barbell row 2x10, Dips 2xF
ABXABXX
>>34986851
basically a PP program, would appreciate any comments
>>34986851
How do you progress the weight???
Also lat pull downs and upright rows are the worst lifts ever. ESPECIALLY upright rows which train you the wrong positioning and motor patterns for other important lifts such as the power clean.
5x3 is fucking stupid, do your fives idiot. Unless you do sets of 5 you'll never get good at sets of 5 which are crucial for progression. Every good program on this earth does sets of 5.
2x10 is NO VOLUME, you will hardly grow, try 5x10.
Volume is setsXrepsXweight
2x10x5 (made up weight) = 100
5x10x5 = 250
150 more arbitrary units of volume, i.e more muscle hypertrophy.
Read starting strength and do your fucking pull-ups newfag. Buy a band to assist pull-ups if you're so weak, and if you are that weak you shouldn't be doing a PP/PP
>>34986871
perhaps you misunderstood? I mean 5 reps for 3 sets, which is basically identical to SS.
I have already done SS for 7 months before stalling.
Also I can do pull ups and chin ups unassisted, I just like the way how pulldowns isolate the lats and preventing me from kipping
>>34986921
So if you write 5x3 to mean 3 sets of 5 does that mean you do 10 sets of 2 bicep curls?
Wtf?
Also if you've stalled SA then there is NO WAY you'll make progression in that program, do Texas Merhod, Madcow 5x5, 5/3/1, Canditos 6week, whatever.
Do an intermediate program, they all have adequate volume because you can not get stronger without getting bigger.
Madcow 5x5 is a bodybuilding program anyway.
That's the most bullshit excuse to not do pull-ups ever, pull-ups work more than just lats, it's a back exercise and you need it.
>>34986821
Do your routine with deads and squats first. No assistence till some weeks or they will prejudice your progress.
(Maybe 3x10 curls and cable pushdowns, because you will do them anyway.)
>>34986837
I really hope you are not the fagget who asked for advice, fucking bastard.
>>34986711
Compounds are good with so much volume. After that you can do your isolation with less volume.
>>34986965
Are you that fucking retard who said 20x20 is "too much" for the deltoid?
Are you fucking brain dead?
>>34986921
It's way easier to cheat on Pulldowns than pull-ups, I weigh 93 kg can do 90x10 cheat~ish Pulldown but not a single pull-up.
I am trying to progress chin-ups now.
>>34982364
>>34986979
A good way, but a boring way, to progress chin-ups is to high sets such as 20 plus and doing as many reps as possible until you reach either 50 total pull-ups or 100 total chin-ups.
Your lats will be sore the next day.
What is a good routine for a hungry skeleton? besides eating a lot
>>34986996
Starting strength
ABxCDxx
A - legs
Squat,
calves,
leg press,
and such shit
B - shoulders
Overhead press,
shrugs,
dumbbell lateral raises,
seated ohp with dumbbells,
skullcrusher/upright row
C - back
Deadlift,
pull-ups,
cable pulldown,
seated row
D - chest
Bench press
incline bench press with dumbbells
cable flies
dips/skullcrushers/such
My arms got bigger than my core, so I'm trying to train my other parts more.
>>34987005
Do you actually enjoy doing this shit?
Bodybuilding is so fucking stupid.
>>34987011
why would I not enjoy
>>34987022
No specialisation or lifting heavy weights
A:
The Press 3x5, 2x8
DB Bench 4x8
Incline DB Press 2x8
Weighted Dips 4x8
B:
Squat 3x5
Weighted Pull-ups 4x6
Gypsy Deadlift 3x8
DB Row 3x8
C:
Bench Press 3x5, 2x8
Seated DB Press 4x8
Incline DB Press 2x8
Weighted Dips 4x8
D:
Aryan (conventional) Deadlift 2x5
Barbell Row 4x6
Squat 3x8
Pull-ups 3xf
ABxCDx
>>34986977
You are such a trash I don't belive why I aswer something you say, asshole.
You big bodybuilder know how to do bodybuilding? Do whatever you want with compounds, but 10x10 isolation is nonsense, you better do cardio with your arms instead.
I will teach you how to do isolation for hypertrophy, before the hore of your mother decide to put another dumbfuck in the world and there will be two of you. Pick light weight, lift the shit fast and explosive, descent it slow squizzing your muscle, repeat for 3 sets of 8 to 12 sets. If you can do it all good for 12 reps then add weigth, bastard. Then go for another isolation. Quality > quantity.
But I doubt if you even know the difference beetwin isolation and compound. You might be one of these sad kids who still dyel and train for the sake of pussy and just get a trash life instead. Go train rigth and learn how to be less idiot, gay bastard.
>>34986574
So, no critic. It may be good then. :)
>>34987062
>quality > quantity
What muscle hypertrophy?
What is volume?
Two words and I knew I'm speaking to a dyel retard.
If we're getting technical here dumbbell press is a compound exercise as it is multi joint.
>>34984744
that's a modified GSLP routine w/dips instead of rows so it should be alright, don't go overboard on accessories tho, just some curls to help the pullups and some tricep to help the presses
>>34987115
>>34987062
Yes good goyim, fight each other over irrelevant stuff. But don't forget to add another scoop and make sure you have enough supplements on stock from my company! Hehehe...
>>34987134
Autism
>>34987149
I HAVE BEEN FOUND OUT
SHUT IT DOWN CHAIM
>>34986593
Don't do GVT if you ain't on a gram of gear.
>>34987051
What. There is a heavy exercise for each day. Squat, dl, ohp, bp
>>34987442
I mean truly heavy
Over 260kg kinda heavy
>>34987453
Like what
>>34987461
>not totalling 720kg @ 105kg BW
do you even lift?
>>34987467
That's my barbell hammer set you morong
>>34987474
What the fuck and we talking about?
>>34986982
Nice, thanks!
What is the best routine for aesthetics?
>>34987639
Check out the buff dudes routines. Pretty good stuff, don't know why I never see them talked about on here when alien green man always is.
Is it nice?
Workout 1 – Push
Bench Press 3 X 5 – 7
Seated Dumbbell Shoulder Press 3 X 6 – 8
30 deg. Incline Dumbbell Press 3 X 8 – 10
Side Lateral Raises 2 X 10 – 12
Triceps Pressdowns 2 X 8 – 10
Overhead Triceps Extension 2 X 8 – 10
Workout 2 – Pull
Bent-over Row 3 X 5 – 7
Pull Ups 3 X 6 – 8
Barbell Shrugs 3 X 8 – 10
Face Pulls 2 X 10 – 12
Barbell Curl 2 X 8 – 10
Dumbbell Hammer Curl 2 X 8 – 10
Workout 3 – Legs/Abs
Squats 3 X 6 – 8
Romanian Deadlifts 2 X 8 – 10
Leg Press 2 X 10 – 12
Leg Curl 2 X 10 – 12
Calf Raise 4 X 8 – 10
Hanging Leg Raise 2 X 10 – 15
Bomp
>>34986982
Thinking of changing up routines to this.
How does this work throughout a week?
I am used to having 3 workouts so I do ABC, CBA then BCA.
Borp
Upstairs!
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
Today is strength day, week 1 so my day will look lie this
Squat
3 x amrap with 395 (goal is 5)
Bench
3 x amrap with 305 (goal is 8)
deadlift
3 x amrap with 405 (goal is 5)
Deadlifts are low as shit because I have done sumo deads in over 7 months and my technique is garbage. Form over ego..I guess
I'll be around to help with programs l
>>34988423
You can do ABCxDxx or DxABCxx
Or switch the C and A days if you want. But keep B between them, and D after a day of rest.
If you're gonna do the white one, you do C1 on a week and C2 on the next - and you start C2 with the deadlifts instead of the squats.
It's a good routine. It has a shitton of volume, but you're supposed to select which exercises you wanna do.
>>34988907
H-h-hey man, how 'bout dis? Is it doog? If dab, what to add\remove? >>34988282
>>34988926
Why does anyone do Rdls? Like just do a regular deadlift and not break your spine
>>34988939
4xpl I'm not so good in stretch for regular diddly.
>>34988939
I'm just curious, what do you think is wrong/bad with RDL's? I'm still on SS so i haven't gotten to the point where doing variations make sense yet. Is SLDL just as bad?
>>34988849
Are you the guy recommending inverse juggernaut? I read the whole book last night and it seems interesting.
As always on fit, I'm a guy worrying about the strength/hypertrophy tradeoff. I really enjoy training for strength, but I'm in desperate fucking need of adding muscle mass.
>>34988989
Im a firm believer that motor paterns shouldn't be ignored. A stiff leg or an Rdl (they're different) are an improper deadlift. Aka your doing deadlifts with the shittiest form possible. If you have apt is a movement you shouldn't do because it strengthens the lower back and you'd be better off just doing a standard deadlift. If you want variations then chnage the bar, box, deficit etc. All safer more effective variations.
>>34989021
Then do inverted jugg. I recommend it to everyone and everything. No joke I'm trying to get my gfs 16 year old sister on the program lol. It will make you grow, it will make you strong and it will probably so whatever else you want it to do.
>>34989061
get the broscience shit out of here nigga
>>34989082
>Motor paterns
>Bro science
I hope you don't miss your anabolic window
>>34988907
Thanks, man.
>>34986982
What is C1 and C2? And what does the -12 mean next to the sets and reps?
>>34988926
Looks great. I'd just do chinups instead of pullups, but that doesn't really matter much.
I agree with >>34988939 though, stick to the regular diddylifts. Romanians aren't bad but they are better as an accessory than the main exercise.
Oh, and I don't think leg presses are very good, I'd just do front squats instead.
>>34986574
Sit-ups work your hip flexors a lot more than your abs. Do hanging leg raises or crunches instead.
The rest looks fine.
Though one or two more sets of OHP on friday and heavy kroc rows instead of light rows would be a lot better, at least in my opinion.
>>34989155
C varies each week. C1 for a week, then C2 for the next, then C1, then C2, and so on.
8-12 means you should use a weight where you're able to do between 8 to 12 reps.
>>34986593
>10 sets of squats
>then 10 sets of deadlifts
Why would you take a bullet train to snapcity like that?
Unless you're deadlifting like 50kg. Then stop wasting your time.
>>34986851
First of, do NOT do upright rows. It's useless as fuck and the worst exercise for shoulders health. Avoid it like the plague.
Secondly, you're doing 3x5 deadlifts and then 3x5 squats on the very next day. Both exercises are mainly legs/hips muscles - doing them back-to-back like that gives the muscles no time to recover, adapt and grow.
Honestly, just do SS.
>>34986996
SS.
>>34987054
Looks good. Would just add lateral raises.
>>34989305
For leg overly energetic award day I do leg presses but I add bends for thay T.U.T
probably the dumbest thing I've come up with
>>34989305
Thanks but what varies? what are the %'s next them?
>>34989305
Hey dude, last time you pointed out a couple things in my routine, so I changed it a bit, I know you said shrugs and leg press is are useless, but I will keep them, other than that does it look alright? Thanks
>Chest
Bench 3x6
Incline 3x6
4 chest exercises
>Back
Weighted pullups 3x6
BB Rows 3x6
4 back exercises
>Shoulders
OHP 3x6
4 shoulder exercises
>Arms
Close grip bench 3x6
4 tricep exercises
2 bicep exercises
>Legs
RDL 3x6
Sumo 3x2
3 hamstrin exercises
2 quad exercises
>planks, sideplanks each day
>HIIT or cardio every day
>>34989982
why? Where did you get this from? Why are you doing this? What are your goals?
>>34990049
>Why
Because I am recovering from an accident and have to ease back into pretty much anything involving my hips, lower back, left leg, and because this was recommended to me by my fellow staff members. [I work at a uni gym and physio clinic]
>What are your goals
To recover actively, work on mobility, stop feeling pain.
>>34990116
in that case I'm jut worried about the Rdls and weighted pull ups
>>34986982
what's the difference between white and black
>>34989061
is juggernaut for all stages?
>>34983375
uncut pls
>>34990632
of you struggle to add 5lbs to your workouts every single week, then you can do it. If you can add 5lbs per week with no problems then don't. Juggernaught shoukd be reserved for when you need 2 weeks to add 5lbs. Reason is that if you can add 5lbs per week to your lifts, your still new enough to the game where sub maximal work and modalitys won't help but rather hinder progress
>>34990501
RDLs are for proximal hamstring and lumbar erector development.
I'm older and don't want to get much bigger than I am right now.
AoBoCoxx
o = cardio = 30 minutes elliptical
A: Chest/Tris
Bench 3x5
DB Incline bench 3x8
Flies 3x8
>weighted dips 3x8
Tricep pushdown 3x8
Skullcrushers 3x5
Crunches 3x40
B: Back/bis
Deadlift 5x3
Pullups 3x12
Back flies 3x8
Rows 5x5
DB curls 3x8
BB curl/forearm curl SS 3x8/12
Butt raise/plank SS 4x20/60s
C: Legs/shoulders
Squats 5x5
Stiff leg deadlift 3x8
Calf raise 3x12
Sled drags 4x100m
DB Bench 3x8
DB OPH 5x5
Lateral raise 3x8
Shrugs 3x8
Decline crunches 3x25
>>34990835
Doing a body part once a week is going to be much slower progression than twice a week, you really don't need 7 days to recover. If you're going to do a split like that you basically need to do 5-6 days a week or else you should do fullbody 3x or something that makes you target stuff more than once.
>>34990794
I undersramd. but I don't know the accident. That's why I said I am worried about them. Never said he couldn't do em
>>34990897
I know. Like I said, I'm happy where I am and don't want to get much bigger. I did PPL since about this time last year and made monster gains under it.
Can anyone recommend me an intermediate routine for mass?
The problem is I don't have access to any machines, I can only do exercises with barbell or dumbbells.
I'd like to try a PPL routine but I don't know if I can substitute the machine stuff with dumbbell/barbell exercises
>>34982364
Upper/Lower (GZCL method)
Reps on main compound vary each week and the last set is a AMRAP set
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
evens - follow my own thing
odds - follow >>34986982
>>34990589
Not the original poster but I am also wondering this.
>>34984622
>Implying the routine is good
Any thought on this as a routine for an MMA fighter would be appreciated.
A
Bench Press: 5x3
Overhead Press: 5x3
Dips: 4xMAX
Close Grip Bench: 3x5
DB Side Raises: 3x12
B
Power Clean: Work up to 1RM
Deadlift: 3x3
L-sit Pullups: 4xMAX
Barbell Rows: 3x5
Bicep Curls: 3x12
C
Front Squat: 5x3
Romanian Deadlift: 3x5
Pistol Squat: 4xMAX
Hypertension: 3x10
ABCx
With conditioning every day as well.
>>34986982
i really want to try this but it seems like a meme routine
>>34991999
No man it's legit. It's made by a bipolar trap with multiple personality disorder who's giving intermediate trainee advice with a sub 1plate squat, very legit. The author also has read the SS-book and watched alot of youtube videos so there's like double credibility there.
A
Flat Bench 3x5
Weighted Chinups 3x5
Front Squat 3x5
+ Bicep accessory : ex Curls 3x12
B
OHP 3x5
Row 3x5
Deadlift 1x5
+ Shoulder accessory: ex Lateral/Rear delt raise 3x12
C
Incline Bench 3x5
Weighted Pullups 3x5
Squat 3x5
+ Tricep accessory: ex rope pushdown 3x12
thoughts on this for strength gains? I've been going to the gym for more than a year with no visible results and my presses are really subpar, trying to change things a little bit. Pull/chinups are my fav exercise
5'11 @ 159lbs ready for a 4/5 month bulk to reach 170lbs
stats are (no bully):
bench 155x5 (70kg)
ohp 100x5 (45kg)
ddlift 285x5 (130 kg)
squat 200x5 (90kg)
Chin ups with 45lbs (20kg) x5
A
Squats 3 X 6
Bench Press 3 X 6
Bent-over Row 3 X 6
Close grip bench 3 X 10
Seated calf 2 X 10
B
Deadlift 2 X 6
Overhead Press 3 X 6
Weighted Chinups 3 X 6
Face pull 3 X 12
Hammer curl 2 X 10
AXBXAXX
BXAXBXX
How about this?
Rate me!!!!
A DAY
SQUAT 3x5
BENCH 3x5
ROW 3x5
skullcrushers 3x10
B DAY
Dead lift 3x3
OHP 3x5
Chin ups 3xF
Curls 3x10
>>34992650
>do more calf raises. 30+ reps, light weight.
>2x6 for DL is okay, but doesn't seem like the 'best'. As long as it works for you
>Add in hamstring curls or back extensions
>Switch row and OHP and you basically have push/pull
Solid routine all in all.
>>34989665
That's the % of your 5RPM you should use.
Basically one week you do heavy deadlifts and light squats, then heavy squats and light deadlifts on the next week.
For the white routine. The routine on the right has heavy squats and heavy deads every week, as the deadlifts are on day D.
>>34989748
Seems good for what you want.
I'd just add lateral raises. Maybe even switch the rear delt flys for them.
>>34991074
Try >>34986982 It's all free weights.
>>34991095
Try one-arm lat pulldowns. It gives you the longest range of motion out of any back exercise, it's really good for the lats.
Hanging knee raises work your hip flexors a lot more than your abs. Unless that's your objective, you should try leg raises instead.
>>34990589
>>34991261
White has heavy DLs and light squats one week, and light DLs and heavy squats on the next week.
The day D is lighter on weight but higher on volume. It also has more upper body exercises, but that's customizable so not really a big difference.
The black routine seems to be more balanced in that it follows the same structure linearly throughout the week. Heavy squats and heavy deadlifts every week. Days always start with heavy strength lifts and finish with moderate weight high volume training.
I honestly can't tell which one would be the best just from looking at them. I guess you should try either and see which one you like the most?
I think the black one would be more universal. The white one seems to be geared towards people with high DL and squat numbers (?), perhaps...
>>34991954
You might like this https://www.youtube.com/watch?v=M_oHWuQhyMY
Seems to be a great exercise for a fighter
>>34992071
I'm not the guy who made the routine, I just recommend it because it's good
>>34991999
It's a solid routine. There's nothing "meme" about it
>>34992434
If you're able to do linear progression then it's good.
If not, you should try texas method instead
>>34992650
Looks great. But I'd rather do lateral raises than facepulls
>>34991999
I'm doing it. Enjoying it a lot more than other PPLs or upper-lower I've tried.
>>34986982
What % of max weight should the hypertrophy exercises be on this? Looks good.
AxBx
A:
Squat 3x5
Bench 3x5
Incline Bench 3x10
Tricep Dips 3x10
Abs 3x10
B:
Deadlift 1x5, 1x3, 1x1
OHP 3x5
Lat Pulldown 5x5
Hammer curls 3x10
Calf Raises 3x10 or Farmer's Walks x3
Been seeing pretty great gains with this on my bulk. Symmetric Strength puts me at high novice/low intermediate in all lifts, should I add more hypertrophy before my first cut in the spring? Pic related is my best lift.
