what routine should i do as a beginner? and when should i switch
Monday-chest and Bis
Tuesday-legs
Wednesday-abs and cardio
Thursday-back and tris
Friday-rest
Saturday-chest and shoulders
Sunday-arms
4 exercises per bodypart, 4x10 per exercise.
Change exercises every 2-3 weeks if your muscles stop getting sore
>>35156168
Jon tren
>>35156185
>>35156168
>not doing starting lifts
Do whatever you want for 6 straight months, then if you're still lifting see what your goals are and pick one. I prefer the shorter programs, they prevent boredom. Don't spend more than 45 minutes in the gym. Lifting is not an endurance sport, it's very simply load, intensity and form. Then go home rest, recover & grow.
how has no one mentioned this,
READ THE STICKY
>>35156168
SS+GOMAD
>>35156258
not sure which one to pick
>>35156168
ive been lifting for 2 months but i donth think the routine is good so im looking for something else
not op
I've been doing ICF for a month and a half now, but I think I could hit the gym more times.
any thoughts on this ppl?
PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 incline dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns
3x15-20 lateral raises
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
also, why is the ordering PPL and not PLP?
>>35156291
Go back to reddit with that blahblah shit
>>35156301
don't be like that...
this is one of the first results when google "beginner ppl"
>>35156301
>knowing that its from reddit
https://www.youtube.com/watch?v=W3oWrcSbumE
what's the consensus on StrongLifts 5x5?
I'm a bodyweightfag and it seems manageable, I already do chins so there's an accessory
>>35156587
It worked for most people I know.
It's well managed, easy to follow and it's easy to progress on.
>>35156558
My body tells me this is good.
arms x arms x arms x arms
>>35156291
pls respond
>>35156291
Stick to SS/Greyskull wich some accessories for hands and shoulders, u don't need ppl at your stars.
