Routine Rate
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You are currently reading a thread in /fit/ - Fitness
> Going for Strength & Aesthetics
> About Intermediate
2/10 if you're actually intermediate.
Would this be good for beginners?
>>36767197
What's the problem?
>>36767202
Yes, might be a little too hard if you're just starting though. Take out the weekly stuff, pull ups, and chins. Reduce the number of Dips. Then it'll be perfect
>>36767202
This routine is just awful in general.
>>36767197
>>36767246
I always love these kinds of comments.
Fucking autistic neckbeard NEETs who can't bench the bar giving routine advice.
At least give the guy some criticism what's wrong ... move this left from A to B, drop that, add this.
>>36767246
I didn't just make this up dick nutts, it's already an existing Intermediate program. I just added pull ups and arm work
>>36767235
No it wont, its a shitty routine.
No reason to do shrugs as a beginner. Theres no leg accessory at all, just squats and deads, but several upper body accesories.
You want to hit every body part twice a week. Yours is just all over the place I dont even know where to start. Just do reg parks 5x5 if you wanna keep it simple
>>36767279
Its a shitty routine, and Im not autistic but this routine is just crap.
Why pullups three times a week? Why are curls before pullups? Why are is there rows, pullups and curls but the only leg exercise is a few squats.
Add some lunges, add some hyperextensions. Work muscles 2x a week thats tried and true and proven by many studies.
Pic related its the dyel neckbeard telling you to not try to build a routine when you dont know how to lift. Follow templates as is until you understand things better
>>36767291
If you think it's necessary to do Deadlift 2x per week with all the additional back stuff you're insane, or not DLing heavy. Maybe replace Shrugs with a DB 3x10 press. Perfect. Squats 2x per week and DL are a you need for legs. It should be top heavy to start, that's the hardest thing to grow
>>36767351
not OP
not my routine
you are DYEL but at least not a neckbeard
>>36767351
Pull ups are twice a week, not 3
Pull ups are to failure, that's why their last
Squats and DL both hit legs
I didn't make the routine, just added Pull-ups and Curls
And I'd be embarrassed to show that picture. Work your chest you retard.
>>36767175
1) literally fuck rows. Ditch them. They fatigue your posterior chain kucking you out of your deadlift gains.
2) move pull ups to their place and do them weighted. Pull ups and deadlifts are more than enough for back development.
3) Shrugs, or any trap isolation, are completely useless. Replace them with either farmer's walks or that move where you explosively rack pull the bar and shrug and extend at the calves, like the final pull of a clean (sorry, i dont know the name but i believe i described it well). Or ditch them too.
4) 3x5 pressing volume 3x week is enough, and dips may be too much. Do them if you are not overtraining. I added them in my routine and immediately stalled, and even regressed 2 weeks later. If you can progress fine, keep them. I'd do them on bench day, and add some light lat raises on ohp day. That way, your pecs and delts get a full 4 days of recovery each.
>>36767462
First productive post all thread, what should I replace Dips with? My back's lagging, if that helps
>>36767462
Shoulders and chest aren't bad (1/2 for 3x5), but forearms, traps, and back is weak
>>36767175
If you're truly intermediate session by session progression will be extremely difficult to maintain long-term. If that's the case, take a look at Candito's Linear Strength/Control program - absolutely fantastic stuff.
If you're still in novice territory - basically cruising the edge of novice and intermediate - your routine isn't terrible. Here are some suggested changes:
>A
Squat 3x5
Bench 3x5
Barbell Rows 3x5
Lateral Raises 3x10
>We have these here to assist in delt-work without worrying about the fatigue accumulated from the press
Barbell Curls 3x8
>B
Deadlift 1x5 1xAMRAP
>I'm assume you're rolling with 1x5/1x3/1x1 at the same working weight? Instead, just try a second set and try to hit 5 or 6 reps. If you're increasing the weight across those sets, then rock on.
Press 3x5
Weighted Pull-Ups 3x5
>Assuming you can already do ~10 bodyweight pull-ups you're better off treating the exercise like any other progressively loaded compound lift. Furthermore, weighted pull-ups and deadlifts will be all that you need for solid trap development.
Weighted Dips 3x8
>Same principle as with pull-ups. If you're already hitting these weighted then keep doing you
Dumbbell Hammer Curl 3x12
>Weekly
If it doesn't interfere with your core routine keep doing you. The only suggestion I have is to follow a bodyweight routine instead of relying on massive amounts of sit-ups and push-ups. If you're eating right and sleeping well then pic related could be feasibly done every day.
LISS cardio on off-days is also a great way to build stamina. The HIIT is perfect in itself, but you can also train for distance if you're eating enough.
Good luck, brah.
>>36767523
Sometimes your (x) is "lagging" because you are underrecovering and sometimes because you are undertraining. The goldilocks point is one you have to find yourself, whether you are using your own made or a premade routine. All I can do is tell you my experience, which was that dips fried my triceps and I couldn't train properly next workout.
By the way, you are training triceps enough. Between pull ups/chinups and a pressing move every workout, your triceps get enough work, really.
Also, if it ain't broke don't fix it. You said yourself that your back is lagging, your chest and triceps aren't. That means there is no reason to do dips. Since you are progressing (presumably) in the bench press, there is enough training stimulus.
If you really still want to do something for chest, do some light cable crossovers at the end of bench day. That way you don't fry your triceps and can train OHP fine next time.
>my back is lagging
Again, I told you what I do. I did rows, my back lagged horribly to the point I couldn't unrack a weight I could bench, so I replaced rows with weighted chinups (progressive overload, NOT x F). Between chinups and deadlifts, my back caught up.
>>36767462
>Fuck rows
How about YOU get fucked pal.
>>36767175
Consider
A
Bench 3x5
Squat 3x5 /deadlift 5x3
Row 3x12
Db bench 4x10
Biceps 3x12
B
Press 3x5
S/dl as above
Chins 3xmax add weight when at 3x12
Db press 4x10
Triceps 3x12
Other stuff like abs ham curls etc as you see fit
this thread is a dumpster fire
>pic related for ethos
>>36767175
a few ideas
>keep barbell rows, don't let anyone tell you otherwise
>replace pull ups with close grip chin ups for back stimulation
>you should be doing more than 3x5 for compound lifts
>push ups and sit ups are essentially useless unless you're a beginner. yes, they are.
>incline dumbell bench press is magic for chest
12X45xx strenght aesthetics. 3x cardio aswell
Day 1Lower Power
Exercise Sets Reps
Squat 3-4 3-5
Deadlift 3-4 3-5
Leg Press 3-5 10-15
Nordic hamstring 3-4 6-10
Calf Exercise 4 6-10
Day 2 Upper Power
Exercise Sets Reps
Barbell Bench Press 3-4 3-5
Incline Dumbbell BP 3-4 6-10
Bent Over Row 3-4 3-5
Lat Pull Down 3-4 6-10
Overhead Press 2-3 5-8
Barbell Curl 2-3 6-10
pulldown/trianglepushups 2-3 6-10
Day 4Lower Hypertrophy
Exercise Sets Reps
Front Squat 3-4 8-12
Barbell Lunge 3-4 8-12
Leg Extension 3-4 10-15
Leg Curl 3-4 10-15
Seated Calf Raise 3-4 8-12
Calf Press 3-4 8-12
Day 5Upper Hypertrophy
Exercise Sets Reps
Incline Barbell Bench Press 3-4 8-12
Flat Bench Dumbbell Flye 3-4 8-12
Seated Cable Row 3-4 8-12
Reverse flies 3-4 8-12
Lateral raises 3-4 8-12
Seated Incline Dumbbell Curl 3-4 8-12
Cable Tricep Extension 3-4 8-12
>>36767175
>Going for aesthetics
>one shoulder exercise
You're going to look like shit
Is it possible to do a push/pull, rather than a push/pull/legs?
PUsh A
Bench Press 3x5
Incline DB bench press 3x8
Skullcrushers 3x8
Squat 3x5
Leg Press 3x8
OHP 3x5
Pull A
BB rows 3x8
Seated Rows 3x8
Pullups 3x8
EZ Bar Curl 3x8
Deadlift 1x5
Leg Curl 3x8
Push B
Bench Press 3x5
Dumbbell Flyes 3x8
Skullcrushers 3x8
Squats 3x5
Leg Press 3x8
Lateral Raises 3x8
Pull B
BB Rows 3x8
T bar rows 3x8
Lat Pulldowns 3x8
Hammer Curls 3x8
Leg Extensions 3x8
Leg Curls 3x8
PushAPullAxPushBPullBxx
I'm looking to add one more lift per day for mine. Any suggestions /fit?
AxBxAxx
BxAxBxx
A:
Squats (5x5)
Diddylift (2x5)
Bench (5x5)
Plank (3x60s)
B:
OHP (5x5)
Pendlay rows (5x5)
Squats (5x5)
Weighted crunches (3x10)
I'm not really looking for anything shoulder or arm related cuz grill. Anything for overall strength would be good though.
>>36767523
You can do close grip bench press instead, works pretty much the same muscles.
>>36767351
Agree with the other anon. Need some chest work brah.
>>36768834
Barbell hip thrusts.
I'm happy with it so far, dunno if adding/changing anything just fucks it up.
>a
bench 3x5
ohp 3x5
dips 4x10
barbell curls 4x10
>b
squats 3x5
leg press 2x10
rows 4x10
barbell curls 4x10
>c
deadlift 3x5
dips 4x10
rows 4x10
barbell curls 4x10
>>36769415
Would I look like a dick doing that in gym infront of everyone? I've not seen anyone do it at mine.
Do they just work glutes, or do they work some other muscles a little as well?
Thanks for suggestion btw. I was looking for another lower body exercise for my B sets, and will probably incorporate it.
>>36768834
That's too much if you're using any real weight. Go to 3x5
>>36770047
I'm DYEL.
>>36769602
No one gives a shit what you do in the gym. I've done both glute bridges and hip thrusts and no one stared. I've seen other people do them and didn't stare.
Do you stare at people when they do romanian deadlifts?
>>36767351
are u trying to meme?
>>36770486
just because it's called pussy pad doesnt mean youre getting pussy when you do hip thrusts
>>36770486
>>36769602
<------- Does this bother you?
Intermediate
Light Upper
Squat
Bench
Rows
Flies
Lat raise
Pull ups
Chinups
Light Lower
Front squats
Dead lifts
Calf raises
Heavy Upper
Bench
OHP
Standing row
Chin ups
Pull ups
Heavy Lower
Squat
Straight leg deadlift
Calf raise
Rock climbing 2-3x a week
HIIT on Weds and Fri
Going for size and strength
>>36771191
Shit i forgot sets and reps.
Compound lifts are 5x5 on light days, 3x5 on heavy. Accessories are 4x8.
A
Bench3x5
Row 3x5
Squat 3x5
Lat raise 3x8
Shrugs 3x8
Curls 3x8
B
Deadlift 1x5
Ohp3x5
Weighted dips3x8
Weighted Chins 3x8
Facepulls 2x10
AxBxAxxBxAxB
When deadlifting twice in a week second deadlift is a 3x5 variation at 70%
>>36771341
Dips and chins 3x5
Bomp
6'1", 154 lbs, about 18% bf. Looking to cut down some fat for the summer. Should I add cardio? If so, how much and what type?
>>36771785
bait?
your routines shit, m8
190 cm 6'3
204 lbs 94 kg
3 months lifing
>exercies not in order, most isolation are superset
Monday chest and back
bench, chest flys, incline press, pull ups, chest dips, striaght arm lat pull downs, bent over rows, diddly lifts, face pulls
Tuesday legs
squats, RDLs. walking lunges, hammi curls, leg extensions, calf raises
Wednesday arms
hammer curls, tri rope pulldowns, barbell curls, skull crushers, tri dips, seated incline dumbell curls, forearms
Thursday shoulders
OHP, alternating front raises, side delt raises, upright rows, unilateral behind the back cable side delt raises, barbell shrugs
Friday chest and back
repeat monday +/- diddy lifts
Saturday legs
repeat tuesday
please be harsh
>>36771978
forgot reverse upright rows on shoulder day
>>36771341
seems legit
>>36771959
Could you tell me what's wrong? I'm shit at this my dude
>>36771785
lol holy shit how long are u in the gym for? 3 hours?
>>36772064
Just way too much stuff going on there.
Are you new to lifting? I'd start with something tried and true for a couple months, see how that treats you.
MONDAY: UPPER BODY (STRENGTH)
Barbell row 4x4-7 [120-150 sec rest]
Bench dumbbell row 3x8-12 [90-120 sec rest]
Bench press 4x4-7 [120-150 sec rest]
Incline dumbbell bench press 3x8-12 [90-120 sec rest]
Overhead press 3x6-10 [90-120 sec rest]
Dumbbell lateral raise 3x8-12 [60-90 sec rest]
Lying triceps extension 3x8-12 [0 rest]
Barbell curl 3x8-12 [60-90 sec rest]
+20 min high intensity cardio (rope)
TUESDAY: LOWER BODY (STRENGTH)
Squat 4x4-7 [120-150 sec rest]
Dumbbell split squat 3x8-12 [90-120 sec rest]
Romanian deadlift 4x4-7 [120-150 sec rest]
Lying leg curl 3x6-10 [90-120 sec rest]
Standing calf raise 3x15-20 [60-90 sec rest]
Leg raise on bench 3x10-15[0 rest]
Reverse crunch 3x15-20 [60 sec rest]
Plank 3x30-60 seconds [60 sec rest]
THURSDAY: UPPER BODY (HYPERTROPHY)
Barbell row 3x8-12 [60-90 sec rest]
T-bar row with handle 3x8-12 [60-90 sec rest]
Bench press 3x8-12 [60-90 sec rest]
Incline dumbbell fly 3x8-12 [60-90 sec rest]
Dumbbell shoulder press 3x8-12 [60-90 sec rest]
Bent-over dumbbell lat. raise 3x8-12 [60-90 sec rest]
Tate press 3x8-12 [0 rest]
Incline dumbbell curl 3x8-12 [60-90 sec rest]
+20 min high intensity cardio (rope)
FRIDAY: LOWER BODY (HYPERTROPHY)
Squat 3x8-12 [90 sec rest]
Leg press against wall 3x8-12 [60 sec rest]
Lying leg curl 3x8-12 [60-90 sec rest]
Good morning 3x8-12 [60-90 sec rest]
Standing calf raise 3x15-20 [60-90 sec rest]
Leg raise on bench 3x15-20 [0 rest]
Lying leg raise/toes to sky 3x15-20 [60 sec rest]
Side plank 3x30-60 seconds each side [60 sec rest]
REST DAYS: 30 min high intensity cardio (rope)
>>36772197
Am I going to die /fit/?
>>36767175
SS + GOMAD
4 scoops of weight gainer 2-3 times a day every day
>>36772197
i can dig it
Currently doing PHAT at 180cm 85kg lifting 1/2/3/4. Want to do PPL, rate my routine please looking for hypertrophy doing PPLPPXPPLPP
Push
Dumbbell Bench 3x5-8
OHP 3x5-8 l
Incline Bench 3x8-10
Side Lateral Raise 3x8-12
Chest Fly 3x8-12
Dips 3x8-10
Tricep Pushdowns 3x8-10
Shrugs 3x10-12
Pull
Deadlift Work up to 3x Max
Weighted Chin Ups 3x6-10
Lat Pulldown 3x8-10
Seated Rows 3x8-10
Face Pulls 3x8-12
Bicep Curl 3x8-10
Hammer Curl 3x10-12
Legs
Squat 3x5
Leg Press 3x8-10
Lying Leg Curl 3x8-10
Calf Raises 3x10-12
Hanging Leg Raises 3x12-15
Ab Roller 3x8-12
Rest Day-Abs
