Routine?
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You are currently reading a thread in /fit/ - Fitness
Which is better for an intermediate lifter wanting to make it
Or this
Or this
>>35413438
What is your height
Weight
Bf%
Overall goals
>>35413438
Goal?
>>35413438
>body parts once a week
>>35413444
>deadlifting the day after squats
>>35413777
volume's a bit much, but looks solid
>>35413912
>>deadlifting the day after squats
>this is hard
Either of them are probably good.
You have to understand though that the guy got great genetics to look like that, and its not cause of his routine.
>>35414323
All three of those routines were created by men using PEDs. Tiny just clen I think but still.
>>35414291
>squatting/pulling baby weight
>>35414371
Looot of implications there pal. Pretty much any good intermediate or advanced powerlifting program has you pulling the day after you squat and doing both twice a week.
This works great, op
>>35414423
I almost believed this solely because there was no mention of fruit juice
Try this one instead
>>35414291
>I have a sub 2pl8 squat and sub 3pl8 deadlift
I would do Madcow or a PPL routine.
>>35413912
>training the body part before its 7 days from the last is a problem
are you actually retarded?
>>35414803
>I just got over 2pl8 squat and 3pl8 deadlift
I literally squat to a max or pull heavy deadlift singles five or six days a week. It's not that hard.
>>35414881
Not quoted. It's not exactly a problem, but it's not optimal either. You take less than 7 days to recover from a workout unless you're an elite level weightlifter.
OP here, this is what I'm working with, about a year of Olympic lifting and powerlifting
>>35414767
>bicep leg curls
>>35415094
>Intermediate Lifter
Show me your stats, intermediate lifter.
>>35415094
185
275
315
Not OP, but what about this? Obviously I modified OP's pic to fit the equipment I have and made it where each exercise is fine twice in a week's time.
AxBxCA
BxCAxB
A:
>Flat Bench 3x6
>Close Grip Bench 3x8
>OHP 3x6
>DB Lateral Raise 3x8
B:
>Deadlift 3x5
>Pendlay Row 3x5
>Chin Ups
>Shrugs 3x8
C:
>Back Squats 3x5
>Light Front Squats 3x8
>Calf Raises 3x12
>Barbell Curls 3x8
Ab work everyday
>>35415297
*is done twice
Sorry for the typo
Here's my routine OP:
Monday
Squat (10, 5, 3, 1 Warmup -> 3, 1, 1, 1 working sets at 85%, 90%, 95%, 95-105%)
Deadlift Variation A (10, 5, 3, 1 warmup -> 3, 1, 1, 1 working sets at 85%, 90%, 95%, 95-105%)
Variation leg day hypertrophy/accessory lifts
Leg Extension/Leg Curl 5x8-20/2
Leg Press 10, 5, 3, 1, overload CNS sets
Calf Raises 3x20
Tuesday
Bench Press (10, 5, 3, 1 warmup -> 3, 3, 3 working sets at 80%, 85%, 85-95%)
Barbell Row variation A (10, 5, 3, 1 warmup -> 3, 3, 3 working sets at 80%, 85%, 85-95%)
Chest Hypertrophy/accessory lifts
Chest Flies (4x8-15)
Incline Press (4x8-12)
Machine Fly (4x8-12)
Machine Presses (5x20)
Tricep Rope Extensions (3x8-12)
Wednesday
Squat (10, 5, 3, 1 warmup -> 3x3 working sets at 80%, 85%, 85-95%)
Deadlift Variation B (10, 5, 3, 1 warmup -> 3, 1, 1, 1 working sets at 85%, 90%, 95%, 95-105%)
Prowler -> Stationary bike/uphill walking/HIIT
Calf Raises
Thursday
Overhead Press (10, 5, 3, 1 warmup -> 5x5 at 85-95%)
Arm accessory work (tricep/bicep/forearms 4x8-12)
Abdominal work as needed
Friday
Squat (10, 5, 3, 1 warmup -> 5x5 at 85-95%)
Deadlift Variation C (10, 5, 3, 1 warmup -> 3x8 at 70-75%)
Variation leg day hypertrophy/accessory lifts
Leg Extension/Leg Curl 5x8-20/2
Leg Press 10, 5, 3, 1, overload CNS sets
Calf Raises 3x20
Saturday
Bench Press (10, 5, 3, 1 warmup -> 5x3 or 5x5 working sets at 80-90%)
Barbell Row Variation B (10, 5, 3, 1 warmup -> 3, 3, 3 @ 85%, 90%, 95%)
Back Hypertrophy
Pullups 4xF
Dumbbell Rows 4x8-12
Lat pulldowns 4x8-12
Shoulder/Bicep Hypertrophy
6' 205 lbs bw, 315 bp/430 squat/500 deadlift
>>35415297
Fine for a PPL. You could honestly just go in every day that you felt good too. Oh, also I would putthe leg day before the pull day.
>>35415094
>this is an intermediate lifter
>>35415343
>5x5 @ 95%
Wew lad
>>35415516
365-405, they're ramp up sets.
sorry if this is a retarded question, but with novice programs like SS and SL there is a set program for adding weight and stalls/deloading. if you pick up a PPL program or something similar what's the implied procedure for stalls? also how do you incorporate things like volume that programs like 5/3/1 use to disrupt homeostasis?
Why do PPL and hit muscle groups 1x a week?
If you want to make it do PHUL, PHAT or coolcicada ppl version.
I do PHUL during exams and when I have to study, PHAT normally and PPL on holidays and summer.( 6 days a week is a bitch)
>>35415273
Why even bother with programming? You'll still make gains on beginner routines. And I bet your form isn't good yet.
>>35415558
still, 5 reps at 95%?
>>35415623
It's more about how you feel on that workout, like, one week it could be 365x5x5, or it could be 365x5, 375x5, 385x5x3, or if you're feeling really strong, ramp up to that 95% for 5. It's about pushing the limits.
>>35415643
Alright. I thought we are talking about 95% of 1RM here.
>>35415609
I didn't like PHAT routine because last day is Chest/arms and you have only 1 day of rest for upper strength day.
So I tweaked it:
Upper/lower body days same as PHAT routine, but PPL from coolcicada, just added some deadlifts.
Upper Strength/Lower strength/ REST / PULL(hypertrophy) / PUSH(hypertrophy)/ LEGS (hypertrophy)/ REST
