Routine thread
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Routine thread
Picture related, my program.
SHIT wrong pic
>>35043036
this is the gayest shit I have ever read on 4chan. And that includes /lgbt/.
>>35043063
Looks pretty good to me. Why not rowing instead of using the machine though?
And don't you think you might benefit from throwing in some accessoires? Particularly smth for your arms?
>>35043127
I used to do cable rows, but my gym doesn't have a dedicated thing for them, and it's very difficult keeping the weight from pulling me and the bench into the stack. Plus I'm close to maxing out the cable stacks. I don't think I'm really a fan of barbell rows either, so I thought I'd go with the chest supported machine, it goes up to like 300 lbs, the jumps are like 25 lbs between blocks, but I can just drop some plates on the top of the cable stack and do as low as 1.25 lb jumps.
and I just wanted to leave the program as bare bones as possible, I'll do arm work every workout. A few sets apiece for biceps and triceps, in the 8-10 rep range.
I may also say screw it to the 3x3 on Monday for now and do 3x5 or 5x5 max, although then it'll end up more like Texas method. I'm not sure if I'd just do 3x5 for all the moves that I'm doing for 3x5, or if I'd do Monday 100% heavy 5x5, or do 3x5 at max heavy (or even just work up to a max set of 5..) and then do my Friday medium day at ~80% 5x5 to accumulate some volume, but it wouldn't be maximal so it wouldn't be as totally exhausting, I'm thinking this may be the better option.
For context I'm noob-ish, I've been training heavy for well over 6 months now, probably around ~9 months at this point? But I've made shit gains and I don't think training 3x a week striving to add weight every workout or WHENEVER is working for me anymore (although it's never really worked for me, and yes, I gained weight). So I'm thinking weekly or even biweekly progression may be more suited for me, and only maxing out and making PRs one day a week.
ABxABxx
A
deadlift 3x5
OHP 3x10
row 3 x10
Lateral rases 3x10
Face pulls 3x10
bicep curl 3 x10
shrugs 3x12
B
squat 3x10
bench press 3 x10
flys 3 x 10
pull up 3 x 10
dumbbell pullover 3 x1 0
calf raises 3 x 10
tricecp extensions 3 x 10
>>35043294
OP here, I don't like it.
I think you should look at Lyle McDonald's GBR and use that as a reference for creating a hypertrophy program.
[REDACTED BECAUSE FIELD IS TOO LONG]
For both upper and lower you have 4 moves, for lower it's a two quad move and hamstring/glute moves, and upper it's two chest/shoulder moves and two upper back moves, sorta. The quad/ham and press/pull moves are alternated and the first 2 are done heavy (either for sets of 5, usually sets of 6-8 for more bodybuilding focus) and the 2nd "lighter" for sets of 10-12.
So it ends up like kinda like:
Upper
Bench Press 3-4x6-8
Row 3-4x6-8
Incline Bench OR Flyes (do cable/machine) 2-3x10-12
Pulldown/chin OR Pullover (do cable) 2-3x10-12
You can do isolation work for side and rear delts here
Lateral Raise (I again, like cable) 3-4x8-10
Rear Delt (I like machine) 3-4x8-1p
Then arm work at the end
Biceps 2-3x10-12
Triceps 2-3x10-12
The choice of the second chest/lat excercise being isolation or not depends on how much endurance your triceps/biceps have. If all you feel is your triceps working on your second chest compound, it's more productive to do isolation as your triceps are limiting your chest from getting worked adequately.
Legs is a bit simpler:
Squat or leg press or whatever 3-4x6-8
Romanian Deadlift 3-4x6-8
Split squat (quad dominant), leg press or leg extension 2-3x10-12
Leg Curls 2-3x10-12
Calves (with locked knees) 3-4x6-8 (DO THESE PAUSED!)
Calves (with bent knees, seated) 2-3x10-12 (Again, paused)
Core work goes here too
Abs, whatever, I'd do 3-4x6-8 weighted
Lower back, whatever, do back extensions, I like 3-4x6-8 or high reps done slow with a long pause at the top with bodyweight for low back endurance.
I've pretty much outlined everything here, really... But I think this is nearly ideal for intermediate hypertrophy.
There's a lot of changes you can make to make it more suited to you though, I reccomend you read the GBR thread and others on lyle McDonald's forum.
>>35043294
Whoa that's me with 12% body fat.
>think i'll keep bulking
I'm doing PHIR and tried to ak in QTDDTOT but didn't see a response.
Should the hip thrusts be weighted?
>>35043294
>Tfw I could look like this if I wasn't weak willed
>>35043518
Why wouldn't they be?
So, guys (LoveLiveMan and other two), thanks to all advices. This is final version of my routine.
A:
Bench press 3X6
Squat 3X6
Bent-over row 3X6
Skullcrushers 3X12
Face pull 3X12
Weighted crunches 2x15
B:
Overhead press 3x6
Deadlift 1X6, 2X3
Weighted chinups 3X6
Lateral raises 3X12
Zotmann curls 3X12
Hanging knee raises 2x15
>>35043036
>40%
>decent
In what fucking world
>>35043571
Because it doesn't really say so? And the otherest workouts that are weighted have weighted on them. But because compared to everything else this was a bit lower in intensity I was wondering if I should put some weight on them or not.
>>35043604
Is PHIR that absolutely awful meme program that guy made a pic for and keeps posting? Don't do that. Do Generic Bulking Routine, for the first two heavy compounds you can do 5x5 sets across for a bit more of a strength focus or even do other variations of the outline that have been created.
>low-bar squats AND high bar
fucking kek
xxxxxAA
A:
No GF x F
Every day:
>squat, warm up and hit either a daily max, true max, 3-5 submaximal singles/doubles, or a rep PR.
Most days:
>bench, same deal as squat
>neutral grip chins between bench sets
> face pulls and/or band pull aparts between bench sets
>ab work
>glute work
1-2 times per week
>deadlift, work up in weight to submaximal single, focusing on bar speed, ends up being 70-85%
Usually once per week on weekends I'll do a bro arms and side delts bullshit pump workout after I squat.
Entirely auto regulated. I try to keep grinding to a minimum and avoid failing reps unless I'm attempting a new 1rm.
Work capacity is the highest its ever been, I'm done being sore within an hour of training, and I'm by far the strongest I've ever been. Added 135 pounds to my total this semester.
>>35043589
AxBxAxx
BxAxBxx
fix*
L1 U1 X L2 U2 X X
Lower 1:
Squats 4 x 8
Romanian Deadlift 3 x 8
Leg Press 3 x 10
Leg Curl 2 x 12
Hanging Leg Raises 3 x 8
Upper 1:
Bench press 4 x 8
bb row 4 x 8
Incline db bench 3 x 10
Chinup 3 x 10
Lateral machine raise 3 x 12
Incline db curl 2 x 12
Skullcrusher 2 x 12
Lower 2:
Squats 4 x 8
Deadlift 3 x 5
Leg curl 3 x 12
Leg press 2 x 12
Seated calf press 4 x 15
Crunches 2 x 12
Upper 2:
Bench Press 4 x 8
Pullup 4 x 8
db Press 3 x 10
Cable Row 3 x 10
Face Pulls 2 x 12
Cable Crossover 2 x 12
hammer curl 2 x 12
CGBP 2 x 12
>>35043640
xD xD lmao
OP here, if I want to only do sets of 5 on my program, do you think it's the best option to do volume on Friday? Do a max set of 3-5 o>>35044082
Is that generic bulking routine breh? very good
>>35044907
yea I made a few changes to it, but its basically lyles routine. i wanted to squat twice a week and deadlift once so the lower 2 is ususally harder than day 1, but doesn't last as long.
Also wanted to maximize chest gains (chasing 2plate bench), so bench is the main lift both days
Plateuing at everything, what next?
Yo. My shoulders feel f'd up from benching and I've been trying to work on form for the past two months. I can't bench over ~60kg without feeling like my left shoulder is about to break, so I said fuck it. I've landed in this kind of Upper/Lower split.
Upper:
OHP 3x6-8
Pull Ups 3x6-8
Low-Incline DB Press 3x6-8
DB Rows 2x8-10
Triceps/Biceps 2x10-12
Cable Flies 2x10-15
Facepulls 2x10-15
Lower:
Squat 3x5
DL 1x5
Lunges 2x10-12
Back Raises 2x10-12
Seated calf raise 3x8-10
Russian Twists 3x8-10
Crunches 2x10-15
Progression for Squat/DL is +1.5-2kg every lower session, +~1kg for OHP/Pull Ups and +1-3kg for Inc.DB Bench (whatever the next set of weight my gym has) when the rep-range is completed.
I do this on an "every other day" basis (3 times a week): Upper/x/Lower/x/Upper/x/....
Current lifts:
OHP 40kg
Bench 60kg
Squat 85kg
DL 95kg
Goals are athletic physique that isn't all show.
>>35045197
is a decent split, would add in more leg work t.b.h.
sounds like your form is off on your bench though.
>>35045197
I just do 3x6 squats and 2x6 deadlifts heavy day and 6x4 pause squats and 3x4 pause deadlifts control day and my legs are overdeveloped. All you really need are squats and deadlifts and if you want one ab exercise and one calf exercise. Drop some shit from lower day
>>35045220
Well yeah but I had the shoulder that's hurting dislocated back when I was active in sports, so I figured that I'd give it some unilateral and prehab(rehab?) love.
>>35045262
I'll keep the legwork as I've not gone t-rex mode yet (might actually add some hamstring work to balance lunges?) but I'll drop one of the ab-exercises. I might consider canditos lower work in the future when I'm not lifting babbyweights though, as it seems very nice.
Thanks for the input ppl
Currently doing Candito LP. Paused sets are bananas
Deadlift 1x20 the most i can do
OHP 1x20 the most i can do
Curls with the most i can do til failure
I do this M,T,R,F and run 6 miles M through S
>>35045470
>>35045414
How are you finding the bench progression? I can't go up in less than 2.5 kg increments so I'v taken to doing two sets with the new weight and one set with the old weight then next week three sets with new weight so like
Week1 70x3x6
week 272x2x6 70x1x6
week 372.5x3x6
I have a 6'6 wingspan so I find bench progression tough but I can't see many people adding 10kg to their 3x6 bench a month
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 (thinking of removing this and adding low rep power shrugs)
Hanging Knee raise: 3x12 (thinking of changing this to dragon flags)
>>35045573
Well it's fine so far but I also do Incline press with dumbbells and I think those helped along along with cable flies. I am like you since my gym smallest weight is 1.25 kg so 2.5 is minimum. I sometimes do what you do with the last set being low but that is usually when I am in a hurry. If you can't do last set to 6 just take a longer break. Spotter helps a lot. Diet matters a lot. Try deloading if you stall for too long
galerinha 1000% do fórxã vota lá na minha banda meio dia pras quatro anão é irmão
>>35045629
Looks pretty good. Personally i'd change the squats on deadlift day to front squats or pause squats but it seems like you know what you are doing
>>35045643
>I also do Incline press with dumbbells and I think those helped along along with cable flies
I'm moving heavier weights on control days because my triceps are so weak relative to my chest. Think I'l stick to more triceps focused assistance work for the minute. I just deloaded so I should be good for a while
>>35045653
I did SL for a long period before this routine and experienced that my squat benefit by squatting more than one day per week.
Thanks for the advice and compliment tho, probably going to try it because it will help me with keeping more upright while highbar squatting.
>>35045694
>I'm moving heavier weights on control day
I meant I can spoto press 6x4 5kg heavier than I can touch and go bench 3x6
>>35045694
Well yea that's why he put Optional Exercises there. If you feel your triceps fail before chest just throw some tri there. I like his routine cause It's flexible
>>35043622
I thought you were supposed to choose which work out you were actually going to do from that? I'm only doing high bar squats and not doing the power cleans either. Was recommended in some threads to do it and been doing it for two weeks now. Is it really that bad??
>>35043622
What's wrong with PHIR?? Why's everyone calling it a meme now?? /fit/ is truly the worst place for fitness advice.
>>35045775
I can make a routine right now and call it super lean massive muscle gain pro version 2.
Why would you do a routine made up by some anon when you can freely use routines made by experts in the field that have worked for hundreds if not thousands of people?
>>35045937
>/fit/ is truly the worst place for fitness advice.
Why anyone would take advice from the fitness board of an anime imageboard without researching it is beyond me
>>35045953
What's bad about it though?
Bump, where r all commentators? Like animeguy.
>>35046121
nobody has trashed PHIR explicitly yet, just throw some trash onto it and he'll be summoned
>>35046165
>just throw some trash onto it and he'll be summoned
Test.
PHIR is gay
>>35046006
Nobody remembers all these awful programsthat gets circulated. Post it if you want someone to say why its bad
>>35046257
>>35046327
Its half of a 6 day a week ppl routine and one full body day. The whole point of splitting up days is managing fatigue yet you are unlikely to get fatigued on this. You would get much better results on an upper lower split
>>35047622
How could I move around the workouts so it works like this?
>>35047787
Why would you? You care so much about a routine made by a nobody on 4chan you feel the need to incorporate it into anything you do. Google candito linear program and download the pdf from his website. It contains 3 programs one strength based focused one power focused and one hypertrophy focused. I'v only done the strength one but it worked fantastically for me.
>>35047843
Its stronglifts with arm and ab isolations.What do you want a medal
>>35047837
Because I do not know enough to make my own routine which is why I am looking for advice.
>>35043294
i thought this guy was big last time i saw this picture
body dysmorphia for real
I usually do full body Mon-Fri, but going to adopt Zyzz routine from now on
Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps
Friday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps
>>35048000
Whats your stack?
>>35048067
all gifts
Any of you guys have a routine for women?
>>35048214
I think r/fitness has one. Go there and stay there.
>>35048214
http://lmgtfy.com/?q=gym+routine+for+women
Could anyone please explain paused deadlifts?
>>35048380
You literally pause the movement just as you've gotten the bar off the floor and hold it there before completing the rep.
How is this u guys?
It's a fullbody 3x a week variant of 5,3,1
>>35048380
>>35048412
https://www.youtube.com/watch?v=D0WeXbwFvPY
check @ ~3 mins
>>35048380
Lift the bar an inch off the floor hold for three seconds and then complete the movement
>>35048438
>>35048436
>>35048412
Thank you. I watched some videos but I wanted to know specifically what it meant.
I am watching one about the spoto press. What I am getting so far is that you are supposed to hold the bar 1-2 inches from your chest then go up again?
>>35048415
Looks fine. What is CDL? You will get banned for spelling you as "u"
>>35048451
Basically yes. Its just a bench press paused an inch above the chest
>>35048468
Got it. Thanks for the help!
>>35048457
Conventional Deadlift, and oh no mods, I am sorry. Please! No ban!
>>35047924
Holy fucking shit, same here. Didnt see him as "big" but still much bigger than I saw him some months ago...
>>35048214
LONDON
O
N
D
O
N
Natty intermidiate lifter. Training to unlock bearmode and become strong as fuck. Going to be running it something like AxBxCDx or AxBxCxDx when Im feeling under the weather.
A:
DL heavy 1-2x1-5
Bench press variation light 3-6x8-15
Rear delt flys 3-5x5
Hamstring curl light 4-6x8-15
Bicep curl machine 4x8-15
B:
OHP heavy 3-5x1-5
Bent over row heavy 2-4x1-5
Pull ups weighted 5x5
Hamstring curl 3-5x5
Chest flys 4x8
C:
DL variation light 2-5x8-10
Bench press variation heavy 1-5x1-5
Rear delt flys 4x8
Bicep curl machine 4x8-15
D:
OHP light 3-6x8-12
Bent over row 3-6x6-12
Pull ups weighted 5x5
Chest flys 4x8
Hamstring curl 4x8
Also doing ab wheel roll outs 5xF at least 3 times per week.
Tracking all my lifts and applying progresive overload.
Not squating atm due to an inflamation in my hip, Ill incorperate that once Im able to. Doing all the ham curls and ab wheel to fix my back.
R8 and critique my routine. Would you do this routine yourself?
I started with PPL almost two months ago but have moved to upper lower 4x a week to leave more time for cardio.
Mon - Bench, DB Row, DB Bench, Pullups, DB Press, Cable Row, Chest Press Mch, Lat Pulldown, Lateral Raise Mch, Pec Fly, Rear Delt Fly, Barbell Curl, Hammer Curl, Dips, Overhead Triceps Extensions
Tue - Squat, Leg Press, Leg Curl, Leg Press 2.0, Standing Calves, Seated Calves, Seated Calves 2.0, Hanging Leg Raises, Ab Mch, Decline Crunches | 30 min cardio
Wed - 60 min cardio
Thu - Press, DB Row, DB Press, Pullups, DB Bench, Cable Row, Press Mch, Lat Pulldown, Lateral Raise, Pec Fly, Rear Delt Fly, Barbell Curls, Hammer Curls, Dips, Overhead Triceps Extensions
Fri - Deadlift, Leg Press, Leg Curl, Leg Press 2.0, Calves Standing, Calves Seated, Calves Seated 2.0, Hanging Leg Raises, Ab Machine, Decline Crunches | 30 min cardio
Sat - 60 min cardio
Sun - rest
4x5 for strength lifts like the bench press, squat, press, dl, and db row. 4x8-12 for most after.
Bench has gone from 95 to 145 for reps
Press 60-100
Squat 115-175
DB Row 40-75
DL 135-185
My noob noob gains, (but not noob gains) have been exausted, I dont think I can progress any faster than 5lb a week now, so 5lb a week is what I'll aim for. Good plan? It's a lot of volume but I've done this for almost two weeks and feel fine. I look noticeably better than I did. Went up in weight from 153 to 157 lb.
>>35048776
Are you enhanced? If not thats too much volume.
Also read the sticky and do a program you havent made yourself.
If youre training right your noob gains shouldnt be at all exhausted at those stats.
Hey anons, 5'8 148lbs here who had labrum repair a few months ago and turns out it wasn't torn so I should be good to get into a routine again soonm just have bicep long and short head tendinitis right now in my way. This is my disgusting body I have a belly genetically it really sucks. What routine should I hope on if I just wana look sexy to women while being a strong person? Please no ss troll
>>35048843
Not enhanced.
What are noob gains exactly? Is it still expected for me to jump up 10lb for a 4x5 bench press every week? Going up 5lb a week isn't much slower than what I believe is SS's, 7.5lbs. The volume isn't affecting me adversely. No rhabdo. If I stall I'll reexamine my program but I'm liking it. I want to see where I'll be in a few months if I stick to it. My goal is 1/2/3/4 by June, then a cut to 8% before next years fall semester.
>>35048905
Also what I basically did was compress my push and pull days from when I was doing PPL into one upper body day. Not as exhausting as I thought, and leaves me two days where I can start off doing cardio and actually improve my times.
>This is my Routine. There are many like it, but this one is mine.
My Routine is my best friend. It is my life. I must master it as I must master my life.
My Routine, without me, is useless. Without my Routine, I am useless.
>>35048904
> have a belly genetically
not gonna make it
>>35048602
>>35048214
Do not eat bread
I smoke crack because of mad gains but guess what I do not do…
Eat bread!
>>35049017
I'm not making excuses but its true
>>35047622
This is the shittiest criticism of a routine I have ever heard.
And I've heard some pretty shitty criticisms in these threads.
>>35049071
that your not gonna make it
>>35049092
How would you review that routine then?
What happens if you do a fuckton of volume?
>>35043036
I'm fairly certain this routine is seriously mediocre, if not because of the hard plateau I've hit, then because I put it together and I'm a retard.
AxBxA - BxAxB
A
Bench 3X5
DB rows 3X10
Lat pulldown 3X10
Seated cable rows 3X10
DB curls 3X10
B
Squat 3X5
Weighted lunges 3X15
Leg extensions 3X15
Calve raises 3x30
I bike about 10 miles twice a week too.
The best tip I can give you all is: Don't take advice from anyone on 4chan who is anonymous. They are all beginners with literally no idea of what they are talking about.
You should only ever take advice in these threads from trappy or the tripfags who actually lift for a long time and know what they are talking about.
Taking advice from anyone else on 4chan is literally worse than doing what you think is best.
I can't even begin to give examples of bad advice I see everyday on this board. People with no idea of what they are talking about, spouting bullshit as if they were experts.
DO NOT take advice from anonymous people.
>>35049213
But you're anonymous!
>>35043063
>>35045170
Hello to my busy friends. Who the hell has time to work out more than for an hour 3 times a week, right?
My routine is basically "stripped 5x5" from sticky with bonus abs and bicep
A:
5x5 DL
5x5 Bent-over rows
5x5 OHP
2xmax abs
B:
5x5 Squat
5x5 Bench press
2xmax Chin-ups
2x10 Curl
PPLxPPL
push:
Bench 5x5
ohp 3x5
incline bench 3x5
lateral raises 3x10
weighted dips 3x10
overhead dumbell extensions 3x10
pull:
barbell rows 3x5
deadlifts 3x5
weighted pullups 3x10
seated rows 3x10
reverse flys 3x10
barbell curls 3x10
legs:
squats 5x5
front squats 3x5-8
calf raises 5x10
hamstring curls 3x10
farmers walk
>>35043036
Switching from pplpplx to this. Just 5/3/1 in upper/lower format.
Workout 1:
Dumbbell bench; 3x5
Dumbbell rows; 3x5
Lateral raises; 2x10
Curls; 2x8-12
Lunges; 3x5
Romanian diddy; 3x5
Workout 2
Dumbbell The Press; 3x5
Pull ups; 3x5
Flys; 3x5
Tricep extentions; 2x8-10
Same lower body as workout 1
Pic related
A
-BB Squats
-BB Inclide Bench
-T Bar Row (sometimes onehanded)
-Lateral Raise/Shrug superset
-Hammer curls
-Rope cable triceps
-Smith machine Calf Press
B
-DB OHP
-Latpulldown
-Walking lunges/back hyperextension super set.
-rope cable curls
-dips
-Rippetoe style headcrushers
-Facepull or DB back fly.
-1 min. planks
This hits chest, shoulders (from 2 angles), back, legs, and arms (both bi/tri) every workout. It hits calves and abs every 2nd.
I usually get 3 visits done every week.
>>35050599
>>35050729
What's the difference between doing the curls with the supinated grip from the start, and supinating during the curl?
Great advice as always.
Btw, are you really a trap or is it just a nickname?
>>35050729
>do SS instead
>mfw people recommend a routine containing meme lifts like power cleans to beginners
Is there any reason not to just combine the push and pull days from ppl into one day, assuming you have the time?
>>35052355
At some point fatigue will just be too much of a factor to do 10+ exercises in one day, especially if 2-4 are heavy compounds and isolations are done for high amounts of reps/sets. You basically have an Upper/Lower by doing that... The reason you'd split U/L into L/P/P is to manage fatigue and fit in more isolations without spending 3 hours in the gym on upper day.
If you really want to do it atleast bring two bananas or something sugary to eat that provides you with energy once you're past ~1.5hrs of training.
>>35052408
>If you really want to do it atleast bring two bananas
A
Bench 3x5
Incline db 4x8-10
Pushdowns 3x10-15
Overhead extensions 3x10-15
Lateral raises 3x10-15
B
Squat 3x5
Pull ups 4x6
Rows 4x8-10
Facepulls 3x10-15
DB Curls 3x10-15
Hammer Curl's 3x10-15
Need a new routine, keep losing interest in going to the gym, haven't been in over a month now, just want to get strongèr and bigger all round
>>35052565
Push/Pull is fun
>>35052344
>power clean
>meme
explain
>>35052581
How's that routine I posted
>>35052782
not him but the lack of ohp is absolutely disgusting
>>35052809
Could I replace incline with ohp instead then? Other than that though?
>>35052850
If i were doing this program i would do bench + ohp and alternate them by that i mean bench 3x5 , ohp 3x10 one day and ohp 3x5 , bench 3x10 the other day.
I assume you have a good reason for not doing deadlifts?
Otherwise it's not bad, could add abs. (i'm not a pro by any means)
>>35052871
I do abs every other day I workout, done Deadlift for a long time, pb was 150kg but never seen much benefit from it
>>35048904
>5'8
>148
You literally have no muscle / are all fat at that weight. Gross
>>35052540
Hey man bananas are ca$h fight me irl fgt
>>35043063
>using a mouse in excel
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
P/P/L/P/P/L[Rest] or P/P/L[Rest]P/P/L
AxBxCxx
A
2x5, 1x5 deadlift
3x8 pullups
3x8 lat pulldown
3x8 seated cable row
3x8 ez bar preacher curls
3x8 dumbbell bicep curls
B
3x8 dumbbell bench press
3x8 decline bench press
3x8 weighted dips
3x10 skullcrushers
3x10 dumbbell tricep extensions
3x15 hanging knee raises
C
3x8 back squat
3x10 leg press
3x10 leg curl
4x20 calf raises
3x8 The Press
3x8 lateral raises
dieting and cardio for 3 months got me from 220 to 190. I run a 5k twice a week (28 minutes, which is pretty shitty desu) on top of this. did that for maintenance for about a year. was going to a local gym for a few months until it closed when planet fitness opened in my town. I've been sticking to my routine this month after starting again. I want to get down to 180 by Christmas and 160 by next April which is why there's more cardio on here. I don't want to be one of those hideous guys with skin flaps so I'm trying to mix cardio with resistance lifts
A 5k B x A 5k x
>A
1 mile cardio
squats 3 x 5
OHP 5 x 5
lat pulldowns 5 x 5
dips 5 x 5
bicep curls 2 x 15
wrist curls 2 x 15
calf curls 2 x 15
1 mile cardio
>B
1 mile cardio
squats 3 x 5
OHP 5 x 5
deadlifts 3 x 5
rows 2 x 15
wrist curls 2 x 15
leg extensions 2 x 15
1 mile treadmill
>>35045197
Bumping this for more input
>>35053585
This is me >>35053545
Thanks for the advice.
>power cleans (or barbell shrugs) instead of shrugs
Why power cleans/bb shrugs over circuit machine or dumbbell shrugs?
>weighted chinups instead of pulldowns
From what I've researched there's not much of a difference between the two, I might try doing both when I can handle it - doing lat pulldowns with a wide grip and chin ups with a closer grip so as to emphasise slightly different musculature.
>remove leg extensions (it's awful for your knees, and developing knee problems is no fun)
Alternatives to the extension: front squats, hack squats (though I also don't like this one), sissy squats (good for quad/calves isolation), pistol or tuck squats (also train your hip abductors a LOT)
Good point, I'll change them out for something else.
>Training 6 days per week is too much if you're natty. You can burn out pretty quickly.
I agree that it would be too much for some but 6 days feels fine for me atm.
bumping for this guy >>35053585
>>35053463
>Looks perfect
Thanks m8. I did it today and I feel very good. :3
*Zotmann guy *
Hey anons, 5'8 148lbs here who had labrum repair a few months ago and turns out it wasn't torn so I should be good to get into a routine again soonm just have bicep long and short head tendinitis right now in my way. This is my disgusting body I have a belly genetically it really sucks. What routine should I hope on if I just wana look sexy to women while being a strong person? Please no ss troll
Currently working on a strength routine, but would like to experiment a little with hypertrophy. Looking for a three day bog standard bro split, if any one can be of assistance
I'm still doing SS
I can't stop
halp pls, I just don't know what routine I should do
my upper body NEEDS to be worked
>Squat: 2pl8 plus 10
>Deadlift: 2pl8 plus 20
>Bench: 1pl8
>OHP: 50lbs
Rawrmode engaged
>>35054717
>5'8"
Why even try
>>35054856
That OHP though.
>>35055140
I don't wanna talk about it
Poutine > Routine
>>35055800
>A: Squat Press DL + cable crossovers, lateral raises, skullcrushers, curls, etc
>B: Squat Bench PC Weighted Chinup + closegrip bench, lateral raises, skullcrushers, curls, etc
Thanks
I can't even do one body weight pullup. I need a counterweight machine to do 5 in a row with about 100lbs counterweight.
>Another option is to do the press and bench BEFORE the squats.
How would that help? More energy?
>>35055845
*also when I try doing dips my shoulders feel like they are going to explode. Any reason besides being a big bottomed bitch?
>>35055516
>Power cleans, combined with heavy DLs and OHP, are the best exercises for your middle/upper traps
stay DYEL
>>35055904
this sounds like horse hockey
So I am going to do SS for the first time in a week. Lost a lot of gains due to sickness and medicine so I am going to de-load and try linear progression after that. I'll probably stick to it for a week or two.
Then I will do TM again.
A:
Squats 5x5
Bench press/Overhead press 5x5
Now this is the tricky part. I don't know if I should alternate power cleans and pendlay rows, do the rows only, or alternate rows and stiff-legged deadlifts. Why should I do power cleans, anyway?
Curls 3x10
Hanging leg raise 3xF
B:
Squats 2x5
Bench press/Overhead press 3x5
Weighted chin-ups 3x8
Farmer's walk 3xF
C:
Deadlift 1x5
Bench press 1x5/Overhead press 1x5
Lateral raise 3x10/Weighted dips 3x10
Squats 1x5
Hanging leg raise 3xF
Will probably move to 4 x 5 or 5 x 5 soon on compounds. Gotta see how time will work out
Barbell Rows are for 3 x 8 not 5
>>35056910
not sure if troll, but ill take the bateman and come in with an open mind. a few questions, though.
Why 7 days a week?
What are your lifts like?
Why did you choose this routine?
Why the specific exercise selection?
Criticisms:
>7 days a week
>deadlift 2 days in a row
>back 5 days in a row
>back to back days of squats
>etc.
icf 5x5.
looking to change to something more body-buildy and aesthetic. im kinda t-rex mode and builtfat
This is roughly what I do.
Legs: A
squat 5x10-12
leg curls 3x12
leg extensions 3x12
one leg leg press 3x8
Back/biceps/shoulders: B
lat pull down 3x8-12
bent over row 3x8
dumbbell row 3x8
t-bar row 3x10
arnold dumbbell press 3x8
dumbbell lateral raises 3x15 with shrugs
hammer curl to press 3x10
Chest/triceps: C
flat bench 3x10
cable or dumbbell flys 3x8
incline one handed dumbbell press 3x8
tricep push and pull downs 3x10
tricep extension 3x8
I'm still figuring out my back and chest days so they are pretty sloppy right now.
ABACABx pretty much how i do it.
Accepting all criticism since i know I need to make some changes but for my leg day I can't seem to have enough energy to work more than that since I do 85% of my 1 rep max for 10+ reps.
>>35057217
I like working out 7 days a week and have to spread out my lifts so I actually have time for work, the gym isn't my life
>DL 315 x 5
>Squat 245 x 5
>Front Squat 185 x 5
>OHP 105 x 5
>Bench 155 x 5
>Rows 135 x 8
I have one hand and have to do the lifts that I'm able to do which most routines don't offer and are hard to work around and without killing myself. I really didn't even realize how much back work I had because I really like training back and don't really notice that I'm training it so much. I haven't really done this routine that much because this was my first week of doing it and I'm still changing it around. I really can't stray away from 7 days a week unless I do accessory work + cardio or it'll fuck with my sleeping schedule and I'll feel like shit. I only started doing compounds in June because I couldn't really figure out how for a while with my disability. Been lifting for about a year.
Bumping
pls respond trappy >>35055516 >>35055800
>>35057578
>I have one hand
How do you do stuff like deadlifts?
>>35057578
Your shit looks all retarded
>>35043036
In case anyone cares what a roidfags routine looks like.
Quads/calves:
Squats 1x12 1x10 2x6
Leg extensions: 4x12
Hack squats: 4x10
Seated calf raises: 4x50
Standing calf raises: 4x25
Chest:
Bench press 1x20 1x15 1x12 2x6-8
Cable fly: 4x12
Incline DB chest press: 4x10-12
Weighted Dips: 4x10
Incline DB fly: 4x12
Push ups: 4xf
Back:
BB rows 2x12 2x8 1x6
Pull ups: 4xf
Cable pull overs: 4x12-15
Reverse flys: 4x12
Reverse grip bent over rows: 4x12
Cable close grip pull downs: 4x12
Cable rows 4x12
Machine pull downs: 4x12
Face pulls: 4x15
Hamstrings
Deadlifts: 1x10 1x8 3x5
Seated single leg hamstring curls: 4x12
Laying leg curls: 4x12
Stiff legged deadlifts: 4x8
Calf raises: 4x15
Standing calf raises: 4x25
Arms:
Standing BB Bicep curls superset w/
Skull crushers 4x12
Preacher curls: 4x12 (single arm)
Tricep extensions (cable): 5x12
Cable hammer curls: 5x10
Cable tricep overhead extensions:
4x12
Shoulders/abs:
OHP: 1x12 1x10 3x6
Cable lateral raises: 4x12
Reverse flys: 4x12
DB seated OHP: 4x12
DB lateral raises: 4x12
DB reverse flys: 4x12
Shrugs: 4x10
Leg raises to pull up bar 4xf
Ab wheel: 4xf>>35043063
Bump to keep this thread out of the graveyard.
Doing this one, with a bit less volume.
>>35057578
>OHP 105 x 5
post video please
How fresh does your back have to be for front squats. Can you do them the day after deadlifts?
A
Squat 5x5 ramping up the weight to finish with a heavy last set
Bench 5x5 same as above
T-bar rows 5x5 same as above
Inclined 3x8
Triceps extension 3x10
Dumbbell rows 3x10
B
Deadlift 4x5 amping up the weight to finish with a heavy last set
ohp 4x5 same as above
lateral raises 3x10
chinups 3xf
facepull 3x12
Bicep curl 3x10
cable crunches 3x15
it's some sort of edited version of madcow, so far it's being alright
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
All % are based off of 90% 1rm
On Days off I'll be doing strongman cardio again, miss it too much. So Mondays will be sled pulls and keg toss. Wed. Well be keg carries, going for something different each week. one week light and long, next heavy and short l, ect
>>35043548
Like a skelly manlet? Congrats.
>>35048214
Stephanie 3x5
Loraine 1xFailure
Gloria 3x10
Stanley 3x5
An hour of Andy when I just want a quick pump.
>>35063893
Did you make that yourself or is there a program I can make this at?
>>35063934
I made it, for gf
Pretty much the one found in TM split for U/L.
Mon:
5x5 BP 83%
3x8 OHP 75%
Skull Crushers
Curls
Lat extensions
Flies
Tue
Squat 5x5 80%
Good Mornings 5x5
Power cleans 3x5 (no percentage as just added them)
Speed deadlifts 3x5 at 50%
Thu
1x5 PR bench
1x5 PR OHP
Same accessories
Fri
1x5 Pr Squat
1x5/1x3 PR DL
3x5 Power cleans
5x5 Bent Rows.
Has been working great so far however the moment I slip up and don't eat enough proteins or food (former fatty so afraid of over doing bulk) I get proper muscle aches pms personality the whole overtraining shit.
>>35064089
do you even chinup?
>>35064114
Oh sorry forgot to mention Tue Chin ups 3x10 (Been wanting to do weighted but too lazy to buy the belt plus carrying 2 belts to the gym seems autismo)
And on Thu I do 3x15 Dips.
3 times a week:
3x8 Pullups
5x5 Squats/Deadlifts(alternating)
5x5 Bench press
3x10 Curls
trying to do keep it below 45 minutes,
how shitty is it?
>>35064138
It's alright maybe a bit on the suboptimal side but is there a reason why you're wanting to keep it below 45 minutes.
>>35064149
mainly that I find myself enjoying it more if its a bit shorter.
I usually end up finishing it after 50 minutes
>>35043672
ABxABxx
Fix'd
>>35064138
make the 5x5 squat a 3x5, ddlift a 1x5. With the extra time you gain do lat raises
>>35064158
Well if you only like 50 mins would you be able to do it separated e.g Do 50 mins morning time or whenever your free do other shit then come back and do another 50 mins?
Anyway, I would add overhead press, some chins, dips. However, as long as the weight keeps going up just go for it suppose.
>>35064185
so squats and deadlifts on the same workout?
gonna give it a try
>>35064187
ohp every or every second workout?
>>35064207
no, alternated but only 3x5 for squats and 1x5 for ddlift
maybe like this
3x8 Pullups/ Rows (alternating)
3x5 Squats/ 1x5 Deadlifts (alternating)
5x5 Bench press/OHP (alternating)
3x10 Curls/ tricep isolation (alternating)
kek this is basically greyskull lp apart from the rep scheme, that's how you know it's a good routine
>>35064162
B-b-but 4 times/week gym costs too much for me.
>>35062702
forgot to add I do this in a ABxABxx basis
