Routine general
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You are currently reading a thread in /fit/ - Fitness
Hi /fit/
Fairly new to lifting,
Was hoping to get some critique on my routine and see what other people's routines are like so post em.
Here's mine:
Monday:
Squats 3x5
Weighted chin ups 3x5
Power cleans 3x5
Wednesday:
Deadlift 3x5
Push press 3x5
Bench Press 3x5
Friday:
Squat 3x5
Weighted pull ups 3x5
Power cleans 3x5
I play ice hockey so I'm trying to increase my general strength as well as explosive power
Pic unrelated
>>36082374
poor rafa
all those roids got him in the end. now he's a scrub
>>36082374
Oops meant power cleans to be 3x3
>>36082381
He'll come back
>>36082374
I also do dumbbell Curls, Lateral raises and ez bar tricep extensions on tuesdays for aesthetics
I'm doing pic related
I was wondering what days I could add calves and maybe forearms
Also do I follow this until 1/2/3/4?
>Fairly new to lifting
>Weighted chin ups 3x5
>Weighted pull ups 3x5
Are you really scrawny or a former athlete?
>>36082616
I've been playing sports for mowt of my life, taekwondo, a bit of rugby in school and last year joined an ice hockey team
>>36082597
Your calves and forearms will already be being worked in most of the exercises but you could add in towel pull ups at the end of the main routine on B days
3x5 Squat
3x5 Bench/Press
1x5 Deadlift (will alternate light ones once I hit 110kg)
3xF Dips/Chinups
3x8 Tricep Pushdown/Curls
3x8 Facepulls
3x15 Cable Crunches
Stats
174cm
77kg
97.5kg Squat
105kg Deadlift (took me a while to get the form)
65kg Bench
45kg Press
Just finished my second week.
>>36082702
>towel pull ups at the end of the main routine on B days
Yeah that was what I was thinking anyways for forearms
Thanks anon
>>36082726
Bretty gud stats
I'd like feedback on what to do on my "B" day.
A:
Squat 3x5
Bench 3x5
OHP 3x5
Dips 4x8
B:
Squat 3x5
Barbell row 3x5
Deadlift 2x5
Pull-ups 4x8
AxBxAxBx...
I want to alternate my squat with something on my B days ... any thoughts? It's my "pull" day but maybe focus on core those alternate B days?
currently using russian majic training.
>>36083148
You could alternate with front squats
Is this thread still alive? Was hoping for some feedback on a push pull legs routine I modified.
>>36083307
Post it
looking for opinions on my routine, trying to break out of T-rex mode
>Legs (squats, leg press, calf raises + others)
>Chest/tris (flat bench/dumbbell press, weighted dips, incline dumbbell press + others)
>Back/Bis (deadlifts, t-bar rows, lat pulldowns, shrugs + others)
>Chest/tris (variations on the above)
>Legs (either high volume light weight or really heavy sets of 2 squats)
>Abs/shoulders
6'2", 175lbs
>1RM
305 squat
325 deadlift
185+ bench
>>36083371
Chest flies would be a good addition but it looks good to me, Anon
>>36083244
Thanks.
I should have mentioned I also want a big ass. I've read front squats really hit the quads more than the glutes.
>>36083328
Cool, here it is:
https://m.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
Here are the specific changes/choices I have.
Pull:
- doing pullups
- doing dumbbell rows instead of seated ones, same rep scheme
- added 3xf ab wheel
Push:
-replaced incline dumbbell press with chest flies, same rep scheme
- replaced overhead tricep extensions with skull crushers, same rep scheme
- added 3x12 dumbbell side bends
Legs:
- replaced leg press with front squats, same rep scheme
- replaced leg curls with weighted hip thrusts, same rep scheme. Don't have the equipment for glute ham raises like it recommends
What do you think? I did the push day yesterday, and it felt pretty good. I was able to warm-up my shoulder better than on my upper lower split.
>>36082374
Made this routine for my girlfriend, any opinions?
Keeping most of it in the 8-12 rep range, with cardio a couple of times a week. AxBxCxx
A
OHP
Bicep curls
Rows
Squats
B
Hammer curls
Bench
Romanian deads
Glute bridges
Front squats
C
Squats
sit ups
Back hyperextension
Deadlifts
What is the best bodyweight/dumbbell routine? I will have access to a barbell soon but I don't know how to use it.
>>36083497
Depends on how you do them, but front squats and back squats hit the glutes roughly equally.
Do hip thrusts or something to hit the glutes.
>>36083807
thanks man
>>36082597
Why are SS and SL people always shitting on each other? One does 3x5 and the other 5x5, for the rest they're pretty much the same. I mean, as much as a difference there is, it cant cause that noticeable of an effect, especially conzidering they're both beginner strength-building programs
>>36083497
Hip thrusts.
>>36083660
>hammer Curls
Do you want your dick ripped off next time she gives you a hand job?
Looks good tho
Here's mine, with the last weights I used, 3 weeks into lifting back again, 1 week into SL.
Semi-beginner, 185cm 79kg
AxBxAxx
Workout A
-5x5 bench press 45kg
-5x5 bent over rows 30kg
-5x5 smith machine 30kg (+ the bar I dont know how heavy it is, trainer said betweeen 15 and 20kg)
-3x5 dips, assisted (-10kg)
-abs
Workout B
-5x5 squat
-5x5 OHP (seated) 25kg
-1x5 deadlift 30kg
-3x5 chinups, assisted (-15kg)
-abs
This all assuming the bars I use for bench and rows are 10kg, my trainer said so but read here that many guys have the 20kg ones, so I dont know
>>36082374
Doing this one, it's great. Recommend it to anyone looking for a routine to build mass and also get strong.
>>36083865
I didn't "shit" on anyone or anything anon
>>36083940
thanks - it's added to the B day
>>36083970
what are you doing on the smith machine? squats?
>>36083788
someone answer this
>>36084146
>>36083788
sticky
>>36084154
not in the sticky dummy
>>36083788
here
>>36083865
because mehdi is a fucking faggot
>>36083966
this is my cure for deathgrip
>>36083498
Please help. This is my third time posting I'm a routine thread with no response.
>>36084081
Yeah squats, forgot to write that.
Before you call me a fag, there is not squat rack at my gym and I wouldnt be able to do it without since my calfs, hammies and ankles are tight as fuck, as much as I struggle to get down to the deadlidt starting position without struggling. They're just wooden
>>36084214
is this a good routine?
>>36083865
Why did you assume I was talking about you, I was making an observation on this board. And why do you go straight to insults, you doofus?
>>36084255
And of course I reply to the wrong post...
>>36084071
>>36083498
You're doing a routine with its own sticky, and you still need to ask questions? Jesus. I'm 99.99% sure reddit will have threads which cover those exact questions.
Just in case they don't (and they do), do barbell rows instead of dumbbell rows, do both chest flies and incline dumbbell press, don't be a pussy, skull crushers are a fine alternative, front squats instead of leg press is an improvement, and I don't have anything to say about the weighted hip thrusts.
I'd throw in a bit of ab work on leg day, hanging leg raises are GOAT.
Other than that, you'll be fine. Knackered, but fine.
>>36084319
I know what it says there, but to be honest I trust most of /fit/'s judgement over reddit's.
I'm already doing pendlay rows from the floor on pull day, is there another variation I should do instead?
I'll add dumbbell press back in, but I'm worried I might hurt my rotator cuff. You think itll be ok?
Thanks for the input.
What are trappys stats? Does the twink even lift? Why do you all trust this degenerate? Because it sounds sciency?
>>36085214
yeah, he lifts, but none of his weights have 3 digits (in kg)
>>36085140
Pendlay rows or bent over rows are fine, just pick your favourite. Pendlay rows allegedly build more explosive power, but the difference is neglible.
I'm sure you'll be fine. You're working in the 8-12 range so you should be aiming to complete all of your reps with good form rather than worrying about weight as much as you would be with a strength routine.
I'm thinking about a routine that's 5-7 days a week that's ABABABA a being push days with squats and b being pull days with deadlifts. Is this a horrible idea?
>>36085333
Unless you know a lot about high frequency training, that's a horrible idea.
Your knees will be fucked up in no time.
>>36085359
>Knees
How bout his central nervous system
>>36085390
Yeah, he can easily overtrain.
But he can fix that by just taking a few weeks off.
It's pretty hard to unfuck your knees.
Unfortunately I know that from experience.
>>36082374
10x100 kettlebell swing
10x10 clean and press
10x10 sprint
So at the moment I'm just going 2 days a week doing what's basically SS with a couple of accessories, but I'd like to start doing something a bit more serious either 3 or 4 days a week. Can anyone recommend a routine?
>>36085420
Good one.
>>36085414
What about squats 2x per week and deadlifts 1-2x per week?
>>36085832
Yeah, that's fine, but do them on the same days.
I do squat+deadlift once per 4 days (a little less than twice a week), and my knees are fine eventhough I have patellar tendinits.
>>36082597
Damn thanks for this pic, I can only get into the gym two days of the week
>>36082374
dat shoop
Redoing my routine and want to try the ABCxDxx format. Left list is what I came up with. Right list is what a friend of mine (whom has lifted longer than I) suggested with reference to my list.
Not saying mine is perfect or what-not. I'm seeking advice/suggestions. I'm under the impression you focus on a muscle group/area (ie leg day, all leg/back work), (upper body day which is shoulders, arms, traps, lats etc) and so on. Where he follows mixing it up so you can go harder for each exercise.
My routine could be total garbage, I'm not saying it's great. If it isn't total trash I'd like to refine it. I'm getting sick of analysis paralysis (I still lift, it just weighs my mind too much)
>>36086218
Of course I forgot to mention. Main baseline will be 3x5. There are exceptions to this, especially if I'm at the end of an exercise and want to do a few more of something.
And let me know if I don't have the name of something right. I have most of them right by checking bodybuilding.com
How's this routine /fit/?
A
Squat 3x5
Deadlift 1x5
Pullups 3xF
T-Bar Rows 3x6-8
Lat Pulldowns 3x6-8 (chinup grip)
B
Bench 3x5
Press 3x8
Closegrip Bench 3x8
Lateral Raises 3x8-12
Cable Crossovers 3x8-12
>>36084234
no smith machine hate here - if it works for you, do it
This is now a poutine general
You're missing Tuesday, Thursday, Saturday, and Sunday.
>>36087662
This is now a putin general
>>36087700
This is now a putin x trappy hentai general
>>36083148
Switch OHP and Barbell rows.
>>36087682
Ever heard of rest days
>>36084214
Assuming no access to barbell, yes
>not got gym membership for a couple of months due to awful work hours
>23% bf, want to cut to 12%
>have a kettlebell and pull up bar
MEME ROUTINE TIME
Monday, Tuesday, Thursday, Friday:
>1 chin-up
>10 kb swings
>2 chin-ups
>15 kb swings
>3 chin-ups
>25 kb swings
>4 chin-ups
>50 kb swings
x5
Sunday
>5 Goblet Squats
>10 kb swings
>10 Goblet Squats
>15 kb swings
>15 Goblet Squats
>25 kb swings
>20 Goblet Squats
>50 kb swings
x5
Going to progress on the amount of chin ups until I reach 4,5,6,7 then switch to pull ups. Swings might change to full cycles after a month if this gets too easy and I'll drop the volume.
It feels alright to be poor, my posture feels so much better already and it's been a week.
just created this routine for myself, it's sort of modeled on SS but i've changed a few things.
i'm mainly training for strength in boxing, so i've added more frequency for shoulders and back, added some neck exercises and taken out bench press, partly because the chest is not really used in boxing and partly because i don't have a bench rack (i train at home).
trying to keep it simple so i can train 3 times a week, as you would with the normal SS, while not going TOO hard so i can still focus on boxing
>>36088448
That looks good actually, OP here might add wrestlers bridges to wednesdays
>>36088448
Do power cleans or power snatches, training them will increase the acceleration of your hips, legs and torso - and that makes for stronger punches.
>>36088448
>>36088525
I'd suggest adding power cleans tho, they're great for building full body power, might help with throwing your weight behind punches
>>36088525
yeah wrestler's bridges are a great exercise for anyone doing any kind of contact sport, not just combat sports. thanks for the tip about power cleans, i might alternate between power cleans and pull ups on workout B
Thoughts on pic related as routine to do ABxCDxx ?
Suggestions? Any ideas for another leg/calf exercise to do friday?
>>36087915
Why?
Row is a pull that goes well with deadlifts & pull-ups. OHP is a push and goes well with bench.
>>36088725
Yea alternating them would work well to keep your workouts short and allow you to focus on boxing
Just curious as to what the criticisms are.
My goals are to become stronger for rugby, as well as some interest in powerlifting, and to be more aesthetic overall. Been doing this for 4 weeks now. Went from 250-243 and now steadily rising(eating a caloric surplus of mostly protein).
Monday:
Bench 8x3
Decline Bench 5x5
Dumbell Incline Bench 8x5
Chest Press 8x3
Seated Rows 12x4
Lat Pulldowns 8x5
Tuesday
Shoulder Press 8x5
Alternating Direction and sides 8x5
Dumbell Curls(Alternating) 16x5
Preacher Curls 8x3
Skullcrushers 8x3
Tricep Pushdowns supersetted with dumbell curls til failure x5
Shrugs (Paused) 5x5
Wednesday
Squats 8x5
Lunges 12x3
Leg Press 5x5
Calve Raises 8x3
Planks (front and both sides) 30sec each x3
Do this schedule twice, then:
Sunday
Deadlifts 5x3
Deficit Deadlifts 8x3
Rack Pulls 8x3
I have a lot of free time, and I'm seeing pretty major strength gains, but I want to know what criticism there is out there. I also do 15min of cardio 3x a week plus rugby practice. Thoughts?
first lift is compound work for strength followed by hypertrophy shit
A:
Deadlift 1x5
leg work 5x10
leg work 5x10
abs/calves
B:
Bench 3x5
shoulder work 5x10
shoulder work 5x10
bis/tris
C:
Squats 3x5
back work 5x10
backwork 5x10
abs/calves
D:
Ohp 3x5
chest work 5x10
chest work 5x10
bi/tris
ABxCDxx
Cardio at the end of each session for 10mins, days off some cycling or running. Enjoying it, every body part gets hit twice a week (once for strength then later in the week for hypertrophy) which i feel was lacking it my previous routine, the increased freq seems to work for me. Separated the body parts well enough that shoulder work done on B doesn't impact ohp done on D. Cardio seems to be keeping my weight in check too, enjoying my increased freedom when it comes to diet because of it.
8/10 would recommend
>>36089170
im >>36089883, our routines are extremely similar it seems but i moved chest work to ohp day and shoulder work to bench day, same with legs and back. I found working my chest once a week didnt work to well for me, it may for you though, different strokes for different folks.
im not too strict on the stuff that follows, abs/calves/bis/tris i sometimes do one each day, sometimes two per day and end up doing them twice a week. Theyre at the end of the workout and since i have so much shit to do i whatever equipment is free and get out desu, im curious as to how much this is affecting me, id like to see how well you progress doing one each day
>Suggestions? Any ideas for another leg/calf exercise to do friday?
legs curls? leg extensions? glute ham raise? lunges? hack squats? maybe even high bar squats if you currently do low bar?
Send help; been following this for the past month or so. Anyone have advice on optimal order of doing things?
Forearms are currently fucked, so I can't do heavy curls.
Either way I'll be doing bench everyday.
>>36090219
>dyel
>that routine
what the fuck
>>36090273
I don't have much to do where I live.
Nor friends.
>>36090366
even with all the time in the world i dont think working out 7 days is good for a dyel mate
>>36090219
Jesus fucking christ are you on speed?
>>36090381
>>36090383
I take it this isn't normal... I feel fine doing this routine.
>>36090417
If you do than good on you, but yes, that is quite a lot of shit for anyone, much less a beginner. Your endurance must be nuts
>>36090417
youre doing 9 sets of pulldowns on your first day mate what the fuck.
thursday you do 4 variants of benching and flyes. how can you even open your front door
>>36090435
>>36090445
I've been lifting for a couple of years, and have done semi-competitive swimming and long distance running before. I'm DYEL in a body dysmorphia meme kind of way.
Anyone have suggestions other than to do less? I used to do leg press but everyone/everything recommends not doing those; am I doing any other meme lifts?
>>36084214
Medhi is a fag but the routine itself is decent and progressive overload is pretty well proven. I actually think SL is better for ultimo DYELs since it starts lighter and doesn't have cleans.
>>36086244
How long have you been liftan? A lot of noobs make a super huge and complex routine like yours, when they'd be better served doing a beginner program and eating big.
>>36090543
22 months. It has been a little on/off, like my 'worst' weeks would be I do like 25% of that routine (more-or-less) and be a little slack. But I've never lost strength/muscle. My diet has been slowly changing over time (more and more fruit/veg, beans etc and less processed shit) so sometimes I get lethargic (withdrawal perhaps?)
My previous routine was 1 set of lots of shit (esp isolations) so I've cut those down heavily and I want to focus more on sets (3 sets of x, say start at 5 and finish at 12 or so then drop reps back to 5 and increase weight)
I'm after a pretty efficient and all-round good routine. I do bike-ride as well but I don't bother writing that in (it's random, I usually go with friends/family that also ride) And my physique and goal physique reflects this (not massive muscle, but good overall 'definition' and size, not a stick, but not huge, just a balance)
I've noticed I tend to eat more, especially on work-out days where I'd eat a whole extra meal and usually snack a little bit (some grapes, nuts etc, nothing big) whereas I don't do either on break days.
For the short amount of time I've been lifting (22 months) I've had great results and many people comment on it when they see me for the first time since I've started lifting--I even have stretch marks near my biceps because of it.
I'm more than happy to discuss more about it--I'd greatly and deeply appreciate critique and advice. Always keen to work out and improve, it's about time to settle on a solid routine and keep at it for a long time.
The only things I don't really enjoy/like in that routine are DB squats (arms are straight down to the floor, these feel obsolete/not as good as front squats) Not 100% sure on seated curls (One is just the arm resting on your leg while doing curls, these are mega easy and the other is the elbow inside the knee which are little a better but also easy) And the lying leg raises and tucks. Basically, the easy shit but I feel like they're all right
>>36090219
>>36090219
3x10 deadlifts
My sides are in heaven
>>36090761
DIdn't know what to add there so I just added 3x10 of 135lb
>>36082374
>A
3x5 Back Squat
3x5 Benchpress (usually on a slight incline)
3x5 Row
3x8 Dips
3x10 Rear Delt Raises
3x10 Bicep Isolation
>B
3x5 Front Squat
3x5 OHP
Deadlifts (usually whatever I feel like in the moment, bad for progression desu but sometimes I'd rather do longer sets of SLDL than heavy standards)
3x8 Chins
3x10 Lat Raises
3x10 Tricep Isolation
The 'Natty Gains'. A pretty standard full-body thing for people like me who really just want to look and feel juicy as fuark. Typical AxBxAxx, etc frequency.
Balanced exercise selection; the basic 3 (squat/push/pull) heavy compounds, a weighted dip/chin for extra chest/back work, a delt exercise because big shoulders are aesthetic as shit, and some arms to complement the chin/dip.
I like to do that AMRAP style training for the last of the heavy work sets too although I did notice as the weight got heavier I wasn't likely to go higher than 5-6 reps anyway.
Progression is whatever you want. I prefer the basic increase of weight once you can cleanly complete all the sets, but adding more reps/sets or decreasing rest times works fine too, just as long as you do something a little more than last time.
>>36082381
Fuck off Federershill
if i've been doing SS for about a month and a half and i'm still pretty weak (55kg squat 60kg deadlift 38kg benchpress and 28kg ohp) and i decided to cut before bulking should i keep doing the lighter version of ss even though my gains are practically nonexistant right now or should i just stop going to the gym for 6 months?
>>36090761
I've been doing 8x8 deadlifts on my last dreamer bulk. Come at me, pussy.
>>36093594
Are you a girl or a very small man? What are your current height/weight stats?
I base the percentages the same as 5/3/1 does them. Take 90% of my 1RM and make my working sets based off of that rather than my true 1RM. So day 1 would be 70% of 90% of my 1RM
Squats and deads are different because I've been unable to do those for a while due to injury.
>1 - 70%
Squat 3x5
Bench 3x12
OHP 3x12
Weighted Dips
Tricep pushdown
Lateral raises
>2 - 80%
Deadlift 3x5
Bench 3x8
OHP 3x8
Pullups/chinups
bent over/pendlay rows
Rear delt fly machine
Curls
Shrugs
>3 - 90%
Squat 3x5
Bench 3x3
OHP 3x3
RDL
GHR
Leg Extension
Leg Curl
>4 - Play Day/Hypertrophy - Subject to change often
Pullups
DB snatch 3x6
Rear delt flyes
Tricep pushdown 3x8-12
Cable curls 3x8-12
DB curls 2x15
Shrugs 3x8-12
>>36093594
Are you adding 4kg a week or 2kg to your Deadlift? You should be adding 4 your body can handle it sempai
