Programs Thread
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You are currently reading a thread in /fit/ - Fitness
You are currently reading a thread in /fit/ - Fitness
What programs are /fit/ on? State if you use it for bodybuilding or strength if its not exclusive to either (the way PPL can be programmed for either)
>>35469056
started this 2 days ago
>>35469056
Push/Pull. Bodybuilding.
>>35469056
Smolov. I'm concurrently running smolov for squat and bench.
>>35469088
w'what about legs?
>>35469081
anyone who does this is a faggot
RTS Generalized Intermediate Program. 3 weeks in and loving it. Feels weird not having done a single bicep curl or shit like that for 3 weeks though
I bench then squat every day.
3x1 until i can do 3x2
>>35469096
Ran Smolov Jr. for bench with Mag/Ort for Deads for a little while. No smolov for legs cause I couldn't squat due to knee problems
>>35469140
Ice cream. I'm a novice so it's a good place to start.
>>35469081
1000 kcal below your TDEE? You just got trolled
>>35469056
push/pull
Gym is overcrowded, so i train at home
Im doing freeletics, it works but I will probably never get real swollen
i know i am going to be mocked as a faggot but...
i am strongly considering doing
https://kinobody.com/workouts-and-exercises/henry-cavill-workout/
once my linear progression gains are all used up (currently on greyskull)
...is this a bad idea?
Workout A – Upperbody (Chest Emphasis)
Incline Bench Press: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest between sets)
Seated Cable Rows: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest between sets)
Flat DB Bench Press: 4 sets – 12, 10, 8, 6 (30 seconds rest between sets)
Barbell Curls: 3 sets x 6-8 reps (2 minutes rest between sets)
Skull Crushers: 3 sets x 8-12 reps (2 minutes rest between sets)
DB Lateral Raises: 5 sets – 12, 10, 8, 6 + 12-15 (30 seconds rest between sets)
Workout B – Legs and Abs
Barbell Squats: 3 sets x 6-8 reps (3 mins rest)
Romanian Deadlifts: 3 sets x 8-10 reps (2 mins rest)
Leg Extensions: 3 sets x 10-15 reps (90 seconds rest)
Calf Raises: 3 sets x 10-15 reps (60 seconds rest)
Hanging Leg Raises (feet to bar): 4 sets x 10-12 reps (60-90 seconds rest)
Abs Wheel Roll outs: 4 sets x 10-15 reps (60-90 seconds rest)
Workout C – Upperbody (Shoulder Emphasis)
Standing Barbell Press: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest between sets)
Weighted Pull ups: 2 sets x 6-8 reps + 2 sets x 8-10 reps (2-3 mins rest between sets)
Incline DB Bench: 4 sets – 12, 10, 8, 6 reps (30 seconds rest between sets)
Incline DB Curls: 3 sets x 6-8 reps (2 minutes rest between sets)
Cable Triceps Push Downs: 3 sets x 8-12 reps (1 minute rest between sets)
One Arm Cable Lateral Raises: 5 sets – 12, 10, 8, 6 + 12-15 reps (30 seconds rest between sets)
AxBxCxx
>>35469056
I'm doing the warrior shredding program next week after i've finished my third month of SS.
>>35469258
also instead of leg extensions, i was thinking of 5x3 power cleans.
something more useful, and also more fun.
also swapping out curls for shrugs and/or snatch pulls, because i care more about big traps than big arms (keeping the set and rep ranges the same)
>>35469258
Not trying to hang shit on the program but dude where the fuck is the back work? Romanians are the closest I see to any actual back training there after skimming over it
>>35469253
Could you pls show progress or tell me how it has Been? Genuinely interested, bored of promotional videos...
>>35469274
seated cable rows (which for me means yates row since i am homegym and no cable macheeng)
weighted pull up
>>35469081
>1000 kcal below tdee
>"crazy" results after 3 months
>crunches to reduce belly fat
>3x1 squats with less than 60kg
I hope you're trolling
>>35469263
Why only 3 months SS? So many gains to reap from it
>>35469289
>thinking those are the only things wrong with it
literally everything in that image is a troll
from lots of fruit juice to bicep leg curls, to never squatting more than 60kg
all of it.
one big trole
i mean.. for christsake.
it has BARBELL flyes..
really?
you're gonna swallow that b8?
are you sure you belong here?
>>35469289
The images on the side are a dead giveaway that its a joke program. anyone who follows it for real must be kidding, right? RIGHT???
>>35469294
this.
just keep riding the linear progression train for as long as you possibly fucking can.
Currently 5/3/1 x2 per week. Did wonders for deadlift and bench, but sqwaat gains are slow and my deadlift is too far ahead of it, so I'm considering texas method or maybe smolov for squats along side 5/3/1.
Texas method was too little on the deadlift side. Once per week for 5 reps on a working set? Fuck that, twice a week pushing for rep maxes. Maybe sheiko in the future.
Stats: B/S/D 315/405/495(maybe 525 need to test)
Anyone here have suggestions for a starter olympic program? Been working on power cleans to help power off floor, and its kinda fun. May want to make it a staple lift along ohp, bench, sqwaat, dead
Wannabe bodybuilders of /fit/!
Suggest a brosplit for me. Never done one, though I have done PHAT for quite some time now and it's practically 50% brosplit. Now I just feel that it might be too heavy for me due to my lifestyle as a student.
4 workouts a week, or 5? What order for the bodyparts works best?
I was thinking like
>chest
>legs
Rest
>back/bis
>shoulders/tris
And two days of rest
Though if started on monday that would mean rest days on weekend, and I like to train on the weekend.
>>35469337
Fuck bro split, PPL is king
>>35469284
Hardly enough for that superman V-back
Though for some reason all of the information regarding the training of Henry Cavill and guys like him seems to be bullshit. Probably because they roid a little and keep it a secret.
>>35469358
3 times a week is not enough, 6 times a week is too much
How would you go about it if you did it 4-5 times /week?
>>35469289
there was a thread like a week or two ago where they made this retarded pic
Are you guys this new or something?
>>35469370
PPLPP. Some will argue legs x2 a week, which would be smart. But obviously PPLPPL is out of the question
>>35469294
My aim is aesthetics, but i didn't want to neglect the strength gains.
>>35469337
Not sure what days it follows, but FST-7 and GVT if you have the mental endurance are fantastic
>>35469140
squat and deadlift cover
calf raises sometimes
Should I do 5/3/1 with numbers calculated using 90% of max or 100%?
>>35469081
>estep instead of zane
>worst troll ever
>>35469473
90%. Really push yourself on those AMRAP sets. I'm talking 10 reps on 5 day, 6-8 on 3 day, and 3 on 1 day. Throw in joker sets if you're not physically dead. Prepare for strength gains.
>>35469473
Well the program says to do 90%
>>35469473
You'll stall sooner using 100. And with 90 you can kick out over twice the required reps
>>35469362
>rows, pull-up, and deadlift not enough for back
really?
because like 99% of routines i see only use those three.
what should i add?
what do you recommend?
I have reached 160kg dead, 130kg sq, 80kg bp not following any program. Would it still be worth following a program like SS or should i be looking at intermediate programs?
>>35469534
These are all 5rm
>>35469537
Go intermediate
>>35469558
>>35469558
Not to be hasty, but his diet and weight could affect these. There might be more room for beginner gains with a proper program before moving onto an intermediate program
>>35469534
Depends, are you making linear gains on your special princess program? If yes then switch to a beginner program, if not then an intermediate one.
>>35469570
Yeah as soon as I posted I converted to freedom units and thought about what I was doing at the time. He has a little more linear progression left, but that trains about to leave
>>35469441
Even if your goal is aesthetics, you should stick to strength til you run your beginner gains dry, THEN move to a BB split for as long as you want
>>35469570
>>35469586
My bw is 95kg/210lbs at 193cm/6,3
>>35469594
Yeah then definitely stick to a linear progression plan for a while longer.
>>35469584
Im basically doing upper/lower twice a week with mostly compounds trying to increase every week. This is becoming harder, especially with bp.
>>35469615
yeah haha, figured he must be pretty tall and kinda heavy for those stats without even sticking to a program
Maximum Strength by Eric Cressey
nhng
I've been running this for about 3 months after Candito's linear program started to lose its steam. I'm cutting right now at about 1000 less than TDEE so this is simply to keep strength.
A LOWER
Squat 2x4 2x3 2x2 1x1
Deadlift 2x3 2x2 1x1
3x10 Leg extensions
3x10 Leg Curl
B, UPPER
Bench 2x4, 2x3 ,1x2, 1x1
Row 4x6
Pull up 1 or 2 x 4-6
OHP 1x4, 1x3, 1x2. 1x1
Face Pulls 3x10
If Im really feeling sexy I throw in 4-6 sets of bicep assessory work
>>35469670
Hows that working for you in terms of maintaining strength?
>>35469081
>barbell flies.
Pls b ril
>>35469832
>>35469832
BB flyes are mad as, dont be talkin shit
>>35469056
Texas method, made good gains. Although I've not touched a barbell in like two weeks because I've been away over Christmas and New Year. Starting again tomorrow though, need to deload quite a bit or the DOMS are going to be brutal.
i went to snap city late 2015
what a fucking mess i tell ya guys
>>35469880
I reckon post break DOMS are like a physical flashback to those first days hitting the weights
>>35469927
I have a geeneral understand of what the term snap city is, but which part of your back/type of injury (i.e. herniated disk or whatever) is it? or is it just a vague term for back injury on the deads
Bill Starr's "The Strongest Shall Survive", using it for strength.
>>35469056
Lyle McDonald's program.
>>35469953
i popped a disk in the lower part of my back and the disk is now pressing on a nerve that leads to my legs
meaning i got constant pain in my legs unless i lie in a specific position
>>35469275
I didnt take pics of my progress, but I can assure you that you get faster, stronger and have more condition in no time. It's great
>>35470128
fuark
bodybuilder bro split (arms, shoulders, chest, back, legs)
getting stronger too fast, afraid to quit
>>35470308
probably should do 100 push ups 100 sit ups 100 squats and 10mile run for max gains :--)
This is the program i made for myself its ABX repeat. Im doing an amrap on the last set hence the 1x5+. Any suggestions to what i might improve upon?
Came from /v/, read the sticky and started Stronglifts 5x5 yesterday.
My everything is sore. It is a good pain.
>>35470352
It's ok. yust keep at it and u wont get sore anymore. sleep enough and eat plenty. welcome aboard >no homo
>>35469056
where can i add more lower back work?
>>35470321
Needs squats, or at least some kind of compound leg work
>>35470352
Train through it, your body will adjust to having to train that frequently
>>35470377
there are back squats on the push if u read it
>>35470366
I'd probably throw it in after deadlifts, but I'm no programming expert
>>35470321
Would move deadlift to first on Pull
Judging from it, you're not looking for PL performance but personally I'd put back squat after bench to give your triceps and interior delts a rest before hitting another amrap.
Also prepare for later exercises with amraps to stall heaps early but just keep dropping them back weight and working back up.
>>35470391
Sorry haha, bad habit of scanning the first word for "squat", don't often see it written as back squat
>>35470394
I dident quite understand what u said lastly there by stalling heaps etc? can u rephrase it. my english isent the best.
>>35469056
Few months on Fierce 5 Upper/lower after 3 months of ICF. Bodybuilding.
>>35470440
Your ohp and dips are gonna stall as you up the weight on bench or when you drop 20% and hit a set of 10-15
Same with all the similar back exercises
There's a reason the greyskull lp breaks up squat and deadlift onto seperate says despite the fact it lowers frequency of both
>>35470651
So you've been trainng for about 6 months now then?
Monday
AM: Pull
PM: Legs
Tuesday
AM:Push
PM:Cardio
Wednesday
OFF
Thursday
AM: Pull
PM: Legs
Friday
AM:Push
PM Cardio
Saturday
OFF
Sunday
AM Pull
PM Legs
>>35469081
Bicep leg curl
>>35470673
Strict training? Yeah, but being kinda dicking in the gym since 2 years.
>>35469081
>Barbell flies
top kek.
>>35469081
>barbell flies
lmao trolling just got serious
