>>37458364
I pick up big things and put them back down in no specific order

>>37458364

I do the big important lifts first, then do whatever puts me in a good angle to be mirin glutes gains of fellow gym goers.

>>37458364
i do machinework one day, free weights the other and bodyweight the last

basically fullbody doing whatever

>>37458364
Some variation of Starting Strength -> Some shitty split -> PPLPPLx 6x a week with roids

5/3/1 for powerlifting. Buy the books. Hasn't let me down yet. I got off the program for three months for Navy OCS where cardio and shitty diet stole my gains but GOMAD and 5/3/1 got me back on track.

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>>37458564
What rep range do you focus on?

Heavy Lifting PPL

Note: between each set, rest:
3 minutes for sets of 4-6,
2 minutes for 6-8,
1 minute for 8-10
(one minute between bi and tri sets if working arms)


Day 1: Push

Incline Dumbbell Bench Press
Warm up and 3 sets of 4-6

Dumbbell Side Lateral Raise (lean forward slightly, palms straight down)
3 sets of 8-10

Arnold Press
3 sets of 4-6

Close-grip Bench Press
3 sets of 4-6

Chest Dips
3 sets to failure


Day 2: Pull

Deadlift
Warm up and 3 sets of 4-6

Barbell Row
3 sets of 4-6

Standard Dumbbell Curl
3 sets of 8-10

Face Pull
3 sets of 8-10

Pullups
3 sets of 4-6 if weighted, to failure if bodyweight


Days 3 & 6: Legs and Abs

Barbell Squat

Warm up and 3 sets of 4-6

Step Back Lunges
3 sets of 4-6

Standing Calf Raises
3 sets of 12-15

Leg Curls
3 sets of 4-6

Ab Pulldowns (Day 3)
4 sets of 8-10

Alternating Oblique Twist w/ Weight (Day 6)
4 sets of 12 -15


Day 4: Push

Seated or Standing Military Press
Warm up and 3 sets of 4-6

Flat Dumbbell Bench Press
Warm up then 3 sets of 4-6

Dumbbell Flys (skip if running late)
3 sets of 8-10

Cable Side Lateral Raise (Lean forward slightly, palm straight down)
3 sets of 8-10

Dips (Standard Tricep)
3 sets of 4-6 if weighted, otherwise to failure


Day 5: Pull

Pullups
3 sets of 4-6 if weighted, to failure if bodyweight

Cable Rows
3 sets of 4-6

Dumbbell Wide Bent Over Row
3 sets of 4-6

Shrugs
3 sets of 8-10

Dumbbell Hammer Curls
3 sets of 8-10

>>37458626
start with the heaviest biggest compound life and do 4-5 sets of 5-6 reps
then break it down to isolation work with sets of 3 or maybe 4 with reps between 8-10 depending on the lift

are push/pull routines just a meme?

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>>37459573
They really help in gaining strength while still exercising all of your body's muscles.

>>37459825
>dat heart shaped gap

>>37458669
can you adapt the rep ranges for more hypertrophy gains?

>>37459573
kind of. IME the 3 day/week full body routine is really the best way of doing it. that or full body every other day with a day off here and there.

and no i'm not referring to SS.