ROUTINE THREAD
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POST YOUR PROGRAMS OR ROUTINES
Tuesday:
Squat / Bench / Pendlay
5x10 DB Bench
5x10 LTE
Thursday:
Squat / Military / Deadlift
5x10 DB Military Press
5x10 Chin-ups
Saturday:
Squat / Bench / Pendlay
5x10 LTE
5x10 Ab-Rollouts
Optional:
5x10 Hammer Curls
5x10 Soleus machine
Warm-up:
3x10 Shoulder dislocations
3x8 Band pull-aparts
3x05 Knee banded squats
Rest day:
Limber 11
http://m.imgur.com/a/vmlNS
THIS IS MY MADCOW 5x5 PROGRAM
>>35133222
Dino is that you
>>35133222
Sheiko 30
>>35133234
Hello
I switched to cube kingpin and it's brutal
Yesterday was
Standard bench
300lbs 3 x 8-10
2 inch board press
worked up to 385 x 4
Close grip bench
225lbs 5 x 8
that was the main work on "Rep Bench day" My tits are so sore holy fuck
Bumpu
For a newbie ~ looks fun
Workout A
Squats
3 sets of 8-10 reps.
2 minutes rest between sets.
Bench Press
3 sets of 8-10 reps.
2 minutes rest between sets.
Rows
3 sets of 8-10 reps.
2 minutes rest between sets.
Triceps Press Downs
1 set of 10-12 reps.
Calf Raises
1-2 sets of 10-12 reps.
1 minute rest between sets.
Workout B
Deadlifts
3 sets of 8-10 reps.
2 minutes rest between sets.
Pull-Ups (or Lat Pull-Downs)
3 sets of 8-10 reps.
2 minutes rest between sets.
Overhead Shoulder Press
3 sets of 8-10 reps.
2 minutes rest between sets.
Biceps Curls
1 set of 10-12 reps.
Abs
1-2 sets of 10-12 reps.
1 minute rest between sets
Gonna see again if anyone has any experience with recovering from a knee injury that cuts out heavy squatting. I still want to get stronger as my knee recovers but focusing on deadlifts in this routine. Bodyweight squats will be done daily to ingrain proper form during recovery.
ABCDABC
A:
OHP 3x5 (heavy)
OHP 5x5 (light)
Pendlay 5x5
Yate 5x8
Shrug 5x8
Bicepts 5x8 (work in between Shrug sets)
B:
Squat 3x5 (heavy)
Squat 5x5 (light)
SLDL 5x8
Calf Raises 5x8
Abs (work in between CR sets)
C:
Bench 3x5 (heavy)
Bench 5x5 (light)
Triceps 5x8
Rotator Cuff 5x10 (work between tricep sets)
D:
Dead lift 3x5 (heavy)
Dead lift 5x5 (light)
I started a new job and it looks like my schedule for working out will have to be Wed-Fri-Sat-Sun.
I'm thinking about a Pull-Push-Legs kinda thing
>Friday
Pullups
Rows
Hammer curls
Rear delt flyes
>Saturday
Ohp/Bench alternating
Chest flyes
DB ohp
incline DB bench
>Sunday
Squats
Deadlifts
Probably some random accessory or 2
>Wednesday
I'm not really sure
>>35133222
Checked
Monday and Friday are meant to be aerobic.
>>35138035
I would do deadlifts last, they're just so damn taxing.
Here it comes, /fit/, literal god tier physique all round here.
Upper body 1:
Heavy OHP (3x5+1x12)
Heavy pullups
Lighter bench (4x8)
Lighter rows (4x8)
Tricep extensions supersetted with lat raises 3x10
Lower body 1:
Heavy DL (3x5)
Lighter squats (4x8)
Farmer's walks (short'n'heavy)
Rest day with barefoot running for dem calves
Upper body 2:
Heavy bench (3x5+1x12)
Heavy rows (3x5+1x12
Lighter OHP (4x8)
Lighter pullups
Curls 3x10
Lower body 2:
Heavy squats (3x5+1x12)
Lighter DL variation (4x8)
Farmer's walks (light'n'far)
Two rest days with barefoot running
>>35139110
How about for Wednesday
>pullups
>bench and DB ohp OR ohp and incline DB bench
>rows
>rear felt flyes
>hammer curls
Brosplit. Basically I hammer every muscle group for that day with (usually 5+) sets of 10 as heavy as I can go, then I go home and eat like an anorexic high school cheerleader.
CHEST & CORE:
Flat fly
Incline bench/fly
Ab wheel
Oblique move of choice
BACK:
rack pulls
cable pullovers
barbell shrugs
cable or barbell row
LEGS:
high bar squat
SLDL or good morning
calf work
hamstring curls
SHOULDERS:
seated barbell shoulder press
lat raises
rear delt fly (on pec deck type machine)
maybe push presses
ARMS:
close grip bench
barbell curls
pushdowns
maybe additional cable curl/pushdown especially to correct nagging asymmetry
thorough grip/forearm work
LEGS #2: same as legs #1
REST
Discuss.
ROUTINE - with Dumbbells
A - Upper Body
biceps curls 4x8
military bench presses 4x8
shoulder presses 4x8
one armed rows 4x8
French presses 4x8
pushups from knees 4x10
shrugs 4x20
(situps 4x20)
B - Lower Body
calf raises 4x20
planks 4x
glute bridge 4x20
situps 4x20
side raises 4x20
deep squats 4x20
AxBxAxx
BxAxBxx
Candito Linear Program.
Any feedback?
Sunday - off
Monday-
Pause bench: sets of 10, 8, 6, 4, 2
Dips: 5 sets to failure
DB shoulder press: 5 sets to failure
SkullCrusher: 5 sets to failure
Cable Fly: 5 sets to failure
Side Lateral: 5 sets to failure
Tuesday-
George Leeman's PROM deadlift routine
Ab work
Wednesday- off
Thursday-
Close Grip Bench: 3 sets to failure
Dips: 3 to failure
BB Shoulder Press: 3 to failure
Cable Tricep Ext: 10 rep sets with increasing weight till 10 reps cant be achieved
Cable Fly: 5 sets to failure
Friday-
Leg Press: sets of 20 adding 90 pounds each set till 20 cant be achieved
RDL: 1 set of 20
Pull downs: 10 sets of 10-20
Rear delt: 10 sets of 10-20
DB hammer curl: 1 x 10
Seated Incline DB curl: 3 x 5-10
Preacher Curl: 4 x 10-20
Cable Upright Row: 5 x failure
Saturday- off
Very hard routine but it hits all mahor muscle groups and will get you solid gains.
>>35140152
Mahor. Lol meant major.
A
Squat 3x5
Db bench press 3x10
Military press 3x10
Pull ups 2xf
dips 2xf
B
Deadlift 1x5
Db bench press 3x10
Shoulder fly 2x10
Bicep curls 2x10
Lat pull down 3x10
Triceps extensions 3x10
AxBxAxx
>>35140152
>Dips: 5 sets to failure
>DB shoulder press: 5 sets to failure
>SkullCrusher: 5 sets to failure
>Cable Fly: 5 sets to failure
>Side Lateral: 5 sets to failure
You shouldn't go to failure, just go until you get bad form, if that.
Or just get the right amount of weight so you can do sets of 8, with failure at 10 or so.
No point in going to failure, the stress isn't worth it.
>>35140176
>dips 2xf
What the fuck is "f"?
>>35140185
Failure
Madcow, loving it
>>35140208
What's it?
>>35140181
I consider bad form failure.... And thats just what i have to do to get size and strength on my triceps and pec. Tried doing heavy weight for low reps and made little progress. Tried light weight, high reps and hit with a ton of volume and made faster gains.
Gonna try this program, but is there any point to the exercises that target very similar muscles? Doing chins after pullups, incline bench after benching etc.
>>35140246
To sculpt the muscle yes. Its best to hit the same muscle at different angles to hit all muscle heads. For example, decline bench; incline bench; flat bench; and dips for total pec annihilation.
>>35140246
And also multiple levels of cable fly.
>>35140227
>Tried light weight, high reps and hit with a ton of volume and made faster gains.
Interesting, flies in the face of everything I was told.
>>35140278
Ok, thanks.
>>35140320
>implying most of /fit/ even lifts, let alone knows what they're talking about
You got played hard pham
>>35140320
Bodies are different man. For major lifts like benching, squats, leg press, and DL Low reps with heavy weight works best. But, for me, light weight for high reps for accesory lifts and minor lifts facilitate better growth and strength improvements.
>>35133222
Thoughts on Candito's 6 week strength program?
>>35140385
That's the idea behind submaximal training, have you tried inverted juggernaut?
>>35140571
Is it juggernaut method 2.0?
>>35140571
How do I set up my routine using inverted juggernaut?
>>35140320
Tell you the truth senpai - go look up videos of any elite bodybuilder, strongman, powerlifter, oly lifter or anybody else you should give a damn about training. Go look it up on youtube, I don't care who.
I guarantee 95% of them do the opposite of everything this shithole says and that's no accident.
Tuesday:
Squat / Bench / Pendlay
5x10 DB Bench
5x10 LTE
Thursday:
Squat / Military / Deadlift
5x10 DB Military Press
5x10 Chin-ups
Saturday:
Squat / Bench / Pendlay
5x10 LTE
5x10 Ab-Rollouts
Optional:
5x10 Hammer Curls
5x10 Soleus machine
Warm-up:
3x10 Shoulder dislocations
3x08 Band pull-aparts
3x05 Knee banded squats
Mobility work:
Limber 11
http://m.imgur.com/a/vmlNS
>>35140571
What the hell is inverted juggernaut?
>>35140842
Shithole? Why? Cause I do routines that work for me and get me results? I've been lifting for 6 years and have tried all kinds of different routines. This works for me. I dont get results from 3 sets of 3 with 60 pound dumbell side raises. I do, however, get results from 5 sets of failure with 35. And you call me a shithole. Lets see your routine. Lets see your numbers. You ever do a competition? What was your total? Have fun squating 2 pl8 for 3 and benching one pl8 for 10. I'll keep doing me.
>>35141007
he meant /fit/ is a shithole m8, I think he was agreeing with you
Does anyone have a workout routine without a bench needed? I can't go to the gym and I don't have a bench to lift on.
>>35141045
Oh....nevermind then. I feel like an ass now. Lol
>>35141047
I can tell you how i used to do it in highschool. This is some real ghetto shit. Lol I got 2 chairs and connected them with 2 or 3 two-by-four's and used that as a bench for dumbell benching. Definitely not good for barbell bench but it worked somewhat well with dumbells.
so what can i do to try an make madcow more of a ABxABxx routine, I feel like training only 3 days a week is too few for me but I simply can't do madcow in the following manner without fucking with my B day (specially deadlifts) since my body is still tired from the heavy ass lifting from the day before
>>35140802
yes
>>35140976
A bad ass program from Chad Wesley smith
>>35140830
It's an actual program, not a method like the cube.
>>35141307
I'll have to check it out. See if i cant implement some of the tools in my routine.
>>35141458
j have everything by him, if you need something you can't find let me know
>>35133222
What is a good hypertrophy/aesthetic aiming routine for beginners (1-2 months into lifting)
>>35142088
SS+GOMAD
>>35142088
SS+GOMAD
Works for me, m8s:
DAY ONE - Rest Period: 2-3mins
• Flat DB Bench: 6x6
• T-Bar rows: 4x6
• OHP: 3x7
• Tricep Pushdowns: 4x10
• DB Alternating Curls: 4x10
DAY TWO - Rest Period: 1.5-2.5mins
• Lunges: 4x8
• Leg Press: 3x10
• Leg Extensions: 2x10
• Hamstring Curls: 3x8
• Calf Raises: 5x10
DAY THREE - Rest Period: 1.5-2mins
• Incline Bench: 4x6
• Flat DB Press (light): 3x8
• Cable Flys: 4x8
• Neutral Grip Chinups: 4x6
• Seated Rows: 4x8
• Face Pulls: 4x8
• Tricep Pushdowns: 4x10
• Cable Curls: 4x10
DAY FOUR Rest Period: 1-1.5mins
• Incline DB Bench: 3x12
• Seated DB Press + Side Raises: 3x15
• Rear Delt Flies + Side Raises: 3x15
• Cable Curls + Rope Press: 3x15
>>35142122
>>35142130
I am cutting currently, and I don't aim to gain strength. My lifts went all up in the last few months, so I want a more hypertrophy routine to get more aesthetic gains than strength gains in the long term.
>>35142184
Can't gain muscle without gaining strength as a natural.
>>35139601
Solid program. Low volume, but no need to increase it if you're still making progress
>>35140176
This is a kind of in the middle of the road workout. If you want to keep doing AxBxAxx add more 3x5 strength focused exercises. If you want to focus on hypertrophy you need to hit muscle groups with more frequency such as ULULx or PPLxPPLx.
>>35142158
Brosplit tier. How do you even come up with this shit?
>>35140278
dat broscience overload
Hey /fit/,
Please say some daily routine for a kinda-fat guy like me. Also a newbie here. Also I have gynecomastia :(.
Thanks in advance.
>>35144365
Stop eating shit 24x7 and start doing the six big lifts.
Also, if you're overweight, running can damage your knees, so go bike instead if you want cardio
>>35133222
AxBxAxx
BxAxBxx
3x5 squat 107,5
3x5 bench 102,5
3x8 skullcrusher t+30
3xy legraises
B:
4x3 deadlift 190
3x8 db row 36
3xy chinups
3x8 DB shrug 36
3xf hammer curl
Numbers are current working weight in kg. Had to take 30 kg off my squat due to shit form; narrowed my stance and suddenly I can do easy squats almost atg. No plateau as of yet.
How am i doing ?
PPL :
DAY1 chest shoulders tri
Flat bench 3x5
OHP 3x5
Incline Bench 3x10
Lateral raises 3x10
Tri pushdowns 3x10
Skullcrushers 4x8
Shrugs 3x10
Day2 : Back bi's
BB Rows 3x5
Lat pulldown 3x8
Seated Pull 3x10
Face Pulls 3x10
Bicep curls
Hammer curls
I alternate Deadlifts and bb rows each week
D3 : Legs
Squat 3x5
Leg Press
Leg extensions
Hamstring curls
Calf raises
PPLxPPLx
What does /fit/ think ?
ABA
BAB
This is supposed to be a 3 day full body workout, any suggestion to improve this one or another similar routine are welcome, thanks
Squat – 5x5
Stiff Legged Deadlift – 3 x 10
Bench Press – 5x5
Incline Dumbbell Press – 3x8
Pullups -3x8
Hyperextensions – 3x12
Hanging Leg raises – 3x8
Day Two
Deadlift – 5x5
Military Press – 5x5
Lateral raises – 3x10
Triceps dips – 3x8
Barbell Curl – 3x10
Calf Raises – 4 x 15
Hanging Leg raises – 3x8
>>35133222
sure
Monday: Bench + deads
Tuesday: OHP + front squats
Wednesday: Accessories
Thursday: Bench + deads
Friday: Accessories
Saturday: Bench + squats
>>35145152
to anyone curious, I go by the rule of thumb of doing at least 40 working reps.
Since when was /fit/ overrun with all these brosplit retards?
How would you do a weighted version of OP's exercise?
I would do woodchoppers but my gym has no cable stuff.
Tuesday:
Squat / Bench / Pendlay
5x10 DB Bench
5x10 LTE
Thursday:
Squat / Military / Deadlift
5x10 DB Military Press
5x10 Chin-ups
Saturday:
Squat / Bench / Pendlay
5x10 LTE
5x10 Ab-Rollouts
Optional:
5x10 Hammer Curls
5x10 Soleus machine
Warm-up:
3x10 Shoulder dislocations
3x08 Band pull-aparts
3x05 Knee banded squats
Mobility work:
Limber 11
http://m.imgur.com/a/vmlNS
What is better for shoulders: barbell or dumbbell overhead press?
Bumpo,
A:
BackSquat
Chinups
BPress
BBCurl
SeatedCalfR 2x15
WristStraightCurls 2x10
B:
FrontalSquat
Row
OHP
DL 3x5
SeatedCalfR 2x15
WristStraightCurls 2x10
AxBxAxxBxAxBxxA...
All of them 5x5 where 2x5 are warmup
Give me a good PPL routine. Pretty please.
>>35133222
A
Squat variations 3x3
Bench variations 3x3
Deadlift variations 3x3
Lat work 3x10 or OHP 3x10
AAAAAAx
HOW AM I THE ONLY ONE ON THE CUBE
>>35143845
>Brosplit tier. How do you even come up with this shit?
It's basically PHAT but with only 1 day for legs.
>>35133222
Monday
squats against bands 4 sets of 2
Paused bench 5*8
Squats with chains 6*2
Staggeded Deadlifts - 5*5
Rowing exercise of choice
Triceps exercise of choice
Biceps exercice of choice
Wednesday
Elevated deadlift 5*3
Bench against bands or using slingshot 4*2
Rowing
Triceps
Curls
Hyperextension
Friday:
Squats 4*2
Paused bench 5*3
Squats with pause at the bottom 5*3
Rowing
Biceps
Triceps
Sunday
Deadlifts,2 pause at the knees,1 sec pause at the top
Paused bench 5*3
Flies 5*7
Triceps,
Hyperextension 5*10
it changes weekly, but its basically a four day sheiko inspired program with bench+squat or bench + deadlift every day. Plus assistance work.
>>35147502
>doesn't have day three and four aren't split into pushing and pulling
no, this is brosplit tier
>>35148254
*doesn't have day three and four split into pushing and pulling
Monday:
4x8 - Lat Pulldown
4x8 - Pull Up
4x5 - Seated Cable Row
4x5 - EZ-BB Curl
4x5 - DB Curl
Tuesday:
3x8 - Flat BB Bench Press
4x8 - Modular Chest Press
3x8 - Parallel Bar Tricep Dip
4x8 - Rope Pull Down
4x8 - Overhead DB Tricep Extension
Wednesday
3x8 - Seated DB Press
3x8 - Overhead Press
3x8 - Shoulder Press
3x8 - Arnold DB Press
3x8 - Lateral DB Raise
3x8 - BB Shoulder Shrugs
Thursday
3x8 - BB Low Back Squat
3x8 - Leg Curl
3x5 - Leg Extension
3x8 - Leg Press
3x20 - Calf Raise
Every-Other Day:
3x1Min - Plank
3x14 - Leg Raises
3x20 - Toe Touch
Warmup:
Run .5 mile
Various Stretch
>>35148429
what in the blue blazes....
>>35148429
>3x8 - Seated DB Press
christ that is a retarded routine. You know how I know you look like shit? Because you think you grow in the gym rather than outside it. And you think that doing millions of low intensity sets stimulates any kind of growth, it's just fucking cardio.
>posting in a thread without trappy
why even bother u_u
Hello guys, ive been lifting for some time now,
my stats :
1,95m 92kg
squats: 70kg 3x5
OHP: 52,5kg 3x5
bench: 87,5kg 3x5
deadlift: 152,5 1x5
Right now iam doing p/p/l, and iam eating 2000kcal, including 200proteins. My aim is to lose bodyfat as fast as possible, how much weight do i have to lose to look good? Also should i switch to greyskull lp to better my squat?
Pic is me
>All these retarded routines
This is why you should follow a well planned routine by people who actually know what they are doing. Making some modifications is fine, but thinking you're hot shit and making a retarded brosplit is just stupid.
hey fa m, I am looking for a PPL or upper/lower that I can run 4-6 times a week, my lifts are borderline intermediate and I am done with SS.
any recommendations?
Day1
- front squat x5
- bench x7
Day 2
- weighted pull up x7
- pulley row 10x10
Day 3
- OHP 10x10
- deadlift x3
- leg raises 5x20
Day 4
- squat 8x10
- curl x7
- leg curl ×20
Day 5
- lunges x5
- dumbell bench 6x10 supersetted with pull ups
Day 6
- Rest
Day 7
- Rest
switch volume after 2-3 weeks
Only two weeks in after an upper/lower split and I love it. Frequency works well for me
>>35149713
Oh and if there is no set, I'm working up to a max set of the specified reps
>>35144661
I like it, but why lat pulldowns over pull ups? how is your DL progression?
