Mon: Chest and back
Tue: Shoulders and Legs
Wed: Back and Chest
Thurs: Shoulders and Legs
Fri: Chest and Back
Sat: R
Sun: R
Probably about 9-12 sets for chest, 12-16 for back... what does fit think of this? Natty BTW
Shameless self-bump
>>35157568
This doesn't really say that much, tell us what excersises you do on each day
>>35157706
Chest: BB Bench 3X5
Incline DB Bench 3X12
Cable Crossovers 3X10
Incline Flyes 3X10
Back: Pullups 3X8
T-bar rows 3X8
Pulldowns 3X10
Hammer-Grip pulldowns 3X6-8
W. Chins 3Xf
Shoulders: OHP 3X5
BNP 3X12
Lateral Raises 3X12
Facepulls 3X12
Legs: Highbar Squats 3X5
Leg extensions 3X12
Hamstring Curl 3X12
Donkey calf raises 3Xf (gym has no calf raise machine)
>>35157815
Steroid workout. Working out your muscles with only one rest day, also doing chest and shoulders day after day is just fucking terrible.
I don't know how to critique this workout because it's so fucking bad I don't even know...
>>35157881
Is there any way to hit chest and back 3X a week without a shit plan then?
>>35157568
Monday:
Squat 4x5
Leg press 3x5
Decline crunch 3x10
Chin up 3x8
Tuesday
OHP 3x5
Dumbell shoulder press 3x8
Dumbell lateral shoulder raises 3x12
Cable flies 3x12
Thursday:
Deadlift 3x5
Weighted pull ups 3x5
Seated cable row 3x8
Dumbbell hammer curls 3x8
Saturday
Bench 3x5
Weighted Dips 3x5
Incline 3x8
Triceps extensions 3x8
>>35157920
No mate unless you're on steroids two is possible with a lot of rest and eating but three is not possible.
I get the feeling you're kinda new and want to get big fast? Trust man if you did the best optimal workout you can't get noticeably big in three months. Lifting takes a fucking while.
>>35157881
K E K
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
I feel like this is pretty good, first week using this and body is destroyed. I might add some other exercises for the back and triceps
>>35157949
Thanks and no not really new Im on a program right now that hits arms and chest/back twice but because i work weekends I only get to do shoulders/ legs once a week
>>35157963
Where the fuck is your strength training?
>>35157920
work out harder and then 1x / week is fucking more than enough
>>35157974
I do shoulders and legs once a weak properly and my OHP is 70kgx5 and squat 150kg x5 you just gotta concentrate on doing a serious workout once a week fAm
>>35157981
Really? I thought for naturals it was all about frequency I know a lot of steroid users and they all say they do 1X a week for each group
>>35157980
what do you recommend me ?
19
149 Lbs
6'0
>>35157981
lol
>>35158001
Yeah my OHP is at 50X5 right now but my squats are fucking awful I seriously struggle for sets of 1pl8
pls examine and tell me the flaws:
A: (Chest/Triz)
DB Bench
DB incl Flys
DB Incl Bench
Cable Flys
Triz Pulldown
Triz extension cable
B: (Back/Biz)
Pendlay Row
Deadlift
DB Row
Lat Pulldown
Narrow Lat Pulldown
Chinups
Biz EZ Curls
Biz Cable Curls
C: (Legs/Shoulders)
Squats
Legpress
Face Pull
DB Shrugs
Lateral Raises
Standing DB Flys
I sometimes add some abs exercises when I've got the time
Generally I try to stay within the 5-10 rep range, if I can do 11 or 12 I add some weight
Routine is
ABCABCx
>>35158003
Since you are prety low on mass (judging from your height/weight), I would say just ignore all the drop set shit like with the preachers and just do a more linear program stuff like drop sets, trisets are all for more advanced lifters IMO
>>35158058
thank you
>>35158003
Get a goddamn strength foundation or else you'll just be trying to hypertrophy with no strength.
>>35158025
That's because you're overtraining, you need to have patience man and not want to overtrain because of how you want to be big fast desu
>>35158097
I always hear people say this on here... I don't really understand why you need a pure strength base, sure do compounds heavy but if hes going for aesthetics and size moving more weight isn't always the answer especially for longer limbed people in my experience
>>35158058
> routine for more advanced lifters
lol
This is my program.
I do starting strength progression scheme for Bench press and overhead press.
I do Madcow 5x5 progression scheme for squat and deadlift.
Tuesday:
Squat / Bench or Military / Pendlay
5x10 DB Bench or Military
5x10 Hammer curls
5x10 LTE
Thursday:
Squat / Bench or Military / Deadlifts
5x10 DB Bench or Military
5x10 Hammer grip Chin-ups
5x10 Ab-Rollouts
Saturday:
Squat / Bench or Military / Pendlay
5x10 DB Bench or Military
5x10 Hammer curls
5x10 LTE
WILL I STALL BENCH AND OHP?
>>35158113
Ah thanks dude, I'll stick with my current routine after I've stripped it back abit
>>35158142
Never said his routine was advanced, just some of the stuff he is implementing could be considered to be more advanced than he needs at this point
>>35158097
>strength foundation
what do you mean, I have squats, bench press, and deadlifts added to my list. I don't know what are you trying to recommend. Do you mean that I should be doing those more often ?
H-h-how it looks, guise?
A1.
3x5 bench
3x6 squat
3x5 row
3x10 skullcrushers
3x15 chest flys
B1.
3x8 OHP
1x5 deadlift
3x5 chinup
3x10 hammer curls
3x15 wrist curls
C1.
3x5 bench
3x6 squat
3x5 row
3x10 lateral raises
3x15 facepulls
A2.
3x8 OHP
3x6 squat
3x5 chinup
3x10 skullcrushers
3x15 chest flys
B2.
3x5 bench
1x5 deadlift
3x5 row
3x10 hammer curls
3x15 wrist curls
C2.
3x8 OHP
3x6 squat
3x5 chinup
3x10 lateral raises
3x15 facepulls
A1xB1xC1xx
A2xB2xC2xx
AxBxAxx
A:
Squat 3x5
Bench 3x5
weighted pullups 2-3x6
weighted dips 3x6
bicep curl 2x10
abs 3x12
B: Squat 3x5
OHP 3x5
Deadlift 1x5
2x10 lateral raises
2x10 shrugs
>>35158134
Essentially all my friends who have been lifting the same time as me bitch about how they can't get above 80kg bench, because all they do is 8 reps. If you want to get stronger you have to do 5 reps and if you want to do 8 reps at a higher weight you will need to get stronger via the 5 reps first. Building strength and size by only having sets of 8 reps is so painfully slow.
>>35158267
and sometimes (If I eat really well and I have slept more than 9 hours) 3x4 spoto press like 20kg lighter than normal 3x5 bench press in B. Right after OHP.
>>35158148
Np breh
>>35158175
I'm talking about the rep ranges mate, they're all 8-10
First of all there's no point doing squats and deadlift for more than 5 reps. they're CNS based lifts. Secondly you can't get stronger with 8-10 reps therefore you'll be deadlifting 100kg for the next five years wondering where you're big traps are.
>>35158301
But the guy was doing a split not a strength program
>>35158335
Thank you so much.
>>35158175
>>35158148
>>35158003
This is my workout btw:
1RM
125kg Bench (275lb)
150kg squat (330lb)
190kg deadlift (420lb)
75kg OHP (165lb)
Monday:
Squat 4x5
Leg press 3x5
Decline crunch 3x10
Chin up 3x8
Tuesday
OHP 3x5
Dumbell shoulder press 3x8
Dumbell lateral shoulder raises 3x12
Cable flies 3x12
Thursday:
Deadlift 3x5
Weighted pull ups 3x5
Seated cable row 3x8
Dumbbell hammer curls 3x8
Saturday
Bench 3x5
Weighted Dips 3x5
Incline 3x8
Triceps extensions 3x8
>>35157568
I'd rest and then do chest back again.
Unless you're like trying to bring those two particular groups off. It'd be better if you did that and then only rested for a day.
>>35158263
Brehs?
>>35158386
Your Bench is gunnu be disproportionate to deadlift and squatz try putting all the four main lifts at the start of different workouts
Eg my workout >>35158368
Rate me
M : Push, abs
T : Pull
W : Legs, abs
T : Chest and Arms
F : Shoulders, back ( only 1 lat ), abs
S : Legs ( only 3-4 exs ) and arms
>>35158449
B-b-butt i don't have 4th day in my schedule to go to gym.
And why it's disproportional? 2 or 1 times per week, when squats always 2 times. And heavy DL. i think, will overload CNS with more than 1 time per week. It's juck slightly improved Phrak's GSLP.
A: squats, bench, ohp, weighted dips
B: deadlift, weighted chins, db rows, curls
AxBxAxxBxAxBxx
everything classic 3-set RPT 5-15 rep range
>>35157688
I'm doing cube kingpin aka cube boss
>Tuesday
Deadlifts (comp)
Deficits
block pulls
3 accesories
>Thursday
Bench (comp)
Board + chains bench
close grip bench
3 accesories
>Saturday
ssb bar squats
Box squats with bands
Front squats
Strngman movements (pick 2)
On Days off I'll do strongman cardio. I'll do keg carries or throws, frame carries, medleys, you name it
Every week the type of lifts change between strength, speed, and hypertrophy. I'll adjust my training accordingly but the 3 lifts of that day won't change
For example on rep day I did
Bench: 300lbs 3 x 8-10
Board bench: 385 including chains 3 x 4
Close grip bench: 225lbs 5 x 8
2 accesories
Next bench day I'll do strength so it'll be slightly less sets on close grip and board and more on comp bench, and obviously add weight to bar
On speed day I'll probably do 10x3 and add bands
>>35158516
JW not critiquing this but do people actually make gains on this kind of program or is it more about strength?
>>35158503
If you're not tired after Bench you'll be fine desu senpai,
how about this routine for a beginner
AxBxAxx
BxAxBxx
Day A
Squats 5x5
Bench Press 5x5
Bent Over Row 5x5
Barbell Shrugs 3x8
Incline dumbbell curls 3x8
Chest pullover 3x8
Deadlifts 1x8
Day B
Squats 5x5
Overhead Press 5x5 12kg
Lat pull-down 5x5
Close grip bench press 3x8
Chest pullovers 3x8
Lat raises 3x8 9kg
Deadlifts 1x8
>>35157568
Monday:
Squat 3x5
Superset:
Bench 3x5
Chest Supported Row 3x5
Superset:
Leg Curl 3x8
Lateral Raises 3x8
Unilateral Pulldown 3x8
Superset:
Preacher Curl 3x8
Lying Dumbbell Triceps Extension 3x8
Facepull 3x8
Superset:
Reverse Curl 3x8
Calf Press 3x10-20
Dead Hang w/ Scapula Retraction 3xF
Seated Calf Raises 3x10-20
Standing Cable Crunch 3x8
Wednesday:
Deadlift 1x5
Superset:
OHP 3x3/3x5
Pullup 3xF
Superset:
Single Leg Press 3x8
Incline Press 3x8
Unilateral Row 3x8
Superset:
Preacher Curl 3x8
Rope Triceps Pushdown 3x8
Facepull 3x8
Superset:
Reverse Curl 3x8
Calf Press 3xF
Machine Shrug w/ Static Hold 3x8
Seated Calf Raises 3xF
Standing Cable Crunch 3x8
Friday:
Same as mon but switch
Squat ->3x3
Bench ->3x3
Row ->3x3
>>35158565
Deadlift last, and 1x8. Oh boy
>>35158604
I'd love to know how you organize your stuff
>>35158565
Cut deadlifts down to 1x/wk if you're going heavy, and 1x8 is a strange rep range, cut it to 3-5. cut the pullovers for more rear/lateral delt work like facepulls or incline (lying on stomach) lateral raises.
>>35157568
Geez the lack of cardio with you guys.... you think its sexy when you're winded after only a couple minutes inside a girl? Its really not.
>>35158614
organize how so? Like the workout or?
>>35157920
well, ultimately no, unless you are a super novice or on roids. your body wont recover enough to grow if u hit each body part 3x a week
>>35158628
I get my cardio by doing tons of supersets and practicing martial arts
>>35158549
Arigatou oniichan.
>>35158614
>Deadlift last, and 1x8. Oh boy
:(
strangely enough, I've been able to add weight on it every week, 5 to 10kg
but it's been very tiresome
>>35158631
like how you wrote it is impossible to read, and why are you doing so much
>>35158604
>what is formatting
>>35158533
im making all kinds of gains but im not natty
then again i was already making gains with this before i lost my natty card. i love RPT because the only thing i have to remember is maximum weight and the number of reps i did last time, theres no complex programming like in 5/3/1. ive been using it most of the time since after SS 4 years ago and made steady gains since, not saying i wouldnt have made even more gains on another program though
also RPT is gold for cutting, the only legit 'cutting routine' imo
>>35158651
just hitting everything 3x/wk with medium volume, what's wrong with that? takes maybe 1-1.5hr to finish.
>>35158647
Yeah no shit you can add 5lbs every week.
Let's say my 1rm is 365 and my 8 rep max is 300. I can add 5lbs every week for 13 weeks. Now if this continues it'll be 365 for 8 in under 4 months. Which would be awesome but that's not how it works and with you being so new you could be doing something else that's more efficient
>>35158533
>strength is not gains
other than that, yeah thats a classic 3 day beginner routine, great for starting out. after a few months you will want to change it up with more volume/more training days
>>35158688
your doing more than me and I'm on cycle. It looks like your actually hitting every exercise 3 times a week, way too many accesories and the rep ranges suck
>>35158620
I've been doing 1x8 because I've started 1x5 then found I could squeeze in some more reps, it's gratifying to do it
would Cuban presses also be a good rear/lateral delt work? I try to avoid cable machines and incline bench since there's only two of each on my gym, usually taken
>>35158694
>thats a classic 3 day beginner routine
no its not
>>35158689
5kg is about 11lbs, I think
but I get it, thanks
would something like 3x5 be more efficient?
>>35158704
been seeing good gains natty on this routine. eating just above maintenance and sleeping 8hrs got me
Bench 155x5>205x5
OHP 85x5>115x5
Squat 225x5>295x5
Dead 315x5>385x5
What's inherently wrong with it if it's working?
>>35158733
Do more sets such as 5x3 and do then before squats
Why? Well you'll be less tired and secondly look at the math
1rm is 100lbs
3 rep max is 87.5lbs
5rm is 75lbs
So if we did 3 x 5, that's 15 total reps at 75lbs. That's 1125lbs. Now if we did 5 x 3, that's still 15 reps but now it's 15 x 87.5 and it comes out to 1315.5. That's a bug difference
>>35158745
sustainability. Eventually ypull hit a wall
>>35158802
How's this then?
Mon:
Squat3x5
Bench3x5
Row 3x5
Reverse Curl3x8
Lying Dumbbell Triceps Extension 3x8
Facepull 3x8
Seated Calf Raise 3x10-20
Wed:
Deadlift 1x5
OHP 3x5
Pullup 3xF
Preacher Curl 3x8
Facepull 3x8
Seated Calf Raises 3x10-20
Standing Cable Crunch 3x8
Fri:
Squat 3x3
Bench 3x3
Row 3x3
same as mon
>>35158863
Better. Flip the sets and reps of Mondays big movements and deadlifts. So it's 5x3 for Monday and 3x1 on deadlifts
how is this program?
>>35158883
may I ask why singles on dl?
>>35158916
You could do more I was just giving an example. While natty I went as high as 10x5, obviously light but still lol. 5x3 is bRutal but works. Up to you
>>35158906
Reminds me of West side
ABxabxx
A
Bench Press
Bent-Over Row
DB Shoulder Press
Pullups
Lat. Raises
Arms
B
Deadlift (Heavy)
Squats (Light)
Leg Curls
Calf Raises
Abs
a
Pullups
Overhead Press
Incline DB Press
Seated Row
Face Pulls
Arms
b
Squat (Heavy)
Deadlift (Light)
Leg Curls
Calf Raises
Abs
Anything I can improve with this routine?
>>35158977
you alternate push and pulls on A but not a.
>>35158977
sets? reps? like >>35158906?
Is this routine lacking in anything?
>>35157568
Rate my routine
Mon: Chest
Tue: Chest and arms
Wed: Biceps
Thurs: Chest and arms
Fri: Chest
Sat: abs + cardio
Sun: Rest + arms
>>35160185
yes not enough rear delt and external shoulder rotator work.
Also not varying your rep ranges is stupid.
>>35157920
Full body training
