/RTG/
ROUTINE GENERAL
Rate my routine
A: Squat 3x5
Leg curl 3x8-12
calf raises 4x10-12
Weighted leg raises (abs) 4x8-12
B: bench press 3x5
OHP 3x5
Side lateral raises 4x8-12
Incline db press 3x5-7
Overhead db extension(triceps) or skullcrushers 3x8-12
V bar pushdowns 3x8-12
C: deadlift (squat and DL rotate so 1x a week) 1x5
Pullups 3x5-6 atm
Facepulls 3-4x8-12
Chest supported rows(pretty much strict t bar row) 3x8-12
Db curls 3x8-12 or hammer curls, i alternate them.
Abcxabcx been liftin srsly for 5 months screwed up a bit first 2 months.
5'10 183 lbs
Bench is 155x5
Squat 185x5(atg)
Dl 250x8
Ohp 100x5
How do you plan to ever get stronger with this plan?
>>35361396
Why do you say that? I microload for bench and ohp with 1.25 plates each 2 sessions so a week p much.
>>35361396
Id say im pretty successful i talk to people in my gym and some bench like 185 for 3 reps and this dudes been workin out for 2 years. Obviously he didnt do everything right but people dont progress like fit says they do. Your gonna gonna be 1/2/3/4 in 6 months ffs
>>35361326
>"BACK GAINZ"
>this back
>i cringed hard
>>35361498
lol ok lets see your back bud :)
Ultimate BBing Bulk Routine Edition
Lower:
Squat/Leg Press 3-4x6-8
Romanian Deadlift/SLDL/Leg Curl 3-4x6-8
Leg Press/Split Squat/Leg Ext. 2-3x10-12
Leg Curl (RDL again if no other options) 2-3x10-12
Standing/Stiff Legged Calf Raise 3-4x6-8
Seated Calf Raise 2-3x10-12
Abs: Up to you, 6-8 is good can go lower or higher
Lower back: Up to you, 6-8 is good, can go lower or higher
Upper:
Flat Bench Press 3-4x6-8
Any type of row 3-4x6-8
Incline Bench 2-3x10-12
Pulldown/Chinup/Pullup 2-3x10-12
Lateral Raise/Upright Row 3-4x8-10
Rear Delt Flyes 3-4x8-10
Bicep Curlz 2-3x10-12
Tricep extensionz 2-3x10-12
xLUxLUx or LxUxLUx or xLxUxLx/xUxLxUx... etc
First week do 80% of your repitition maxes, second do 90%, 3rd week go 100% and try to put weight on the bar and keep that up for 4 to 6 week before repeating this cycle (using 80/90 percent of your new maxes)
Any appropriate substitutions can be made
CMON
since no one is replying im just gonna say the 5 months that ive been working out has been the best 5 months of my short life so far. im happy i found my passion so early in my life and going to continue until the day i die.
i've grown more confident and value my own self opinion more then i did before, im excited for the future journey.
AxBxCxAxBxCx
A
Squats 3x5
OHP 3x5
Chinups 3xF
B
Sumo Diddly 3x3
Bench 3x5
Chinups 3xF
C
PC 3x2
Inc Bench 3x5
Chinups 3xF
>>35361510
Lmao doesnt matter how his back looks. Even a non-lifter would cringe to that pic
>>35361326
Day A:
-Jefferson Squat 5x5
-Hip Thrusts 5x5
-Donkey Calf Raises 5x5
Day B:
-Weighted Pelvic Push Ups 5x5
-Hip Thrusts 5x5
-Kegels 5x5
>Starting Dick
>T-Rex Balls
>T-thanks Dicketoe
Atleast now I have a strong base.
>>35361326
M:
5x5 OHP
3x5 Arnold Press
3xF Tricep Pushdown
Tu:
5x5 SQATZ
3xF calf raise
3xF leg raise
W:
5x5 Barbell Row
3xF Cable Lat pulldown
3xF Hammer CURLZ
Th:
5x5 Flat Bench
3x5 Incline Bench
3xF Dips
F:
5x5 Deadlift
3x5 DB shrugs
3xF decline crunches
Just moved on from SL/SS after recovering from a few injuries (unrelated). My bw is just under 200 at 6'2. Rep weights for 5 right now are 315 DL, 235 S, 175 B. amidoingitright?
My new years resolution is to hit 1/2/3/4.
Do you think I'll make it with this routine? Or would a PPL be better?
>>35363197
how do you plan on hitting 2pl8 bench without benching lad
>>35363278
Well I figure I'll get my strength up to where I should be able to bench 2pl8 (ie 40kg db press) and then move over to the bench (with a spotter), starting a little lower (ie 1.5 pleat) and working my way up.
Sound good?
>>35363301
is there a reason you arent just barbell benching right away?
>>35363318
I used to. But I don't have a spotter, and as a result I used to get nervous about failing on my last few reps and wouldn't push myself as hard as I could. I know the roll of shame is a thing, but regardless I was always scared to push myself too far or add more weight to the bar.
Now I'm using DBs I'm happy to fail and just drop the bastards. It's also working my chest better and apparently is less stressful on the shoulders (though I've never had any problems there).
>>35363356
Just generally about your routine, dont alternate squat and deadlift, do squats monday/friday and deadlifting wednesday
pulling a new deadlift 5rm 1.5x a week will get too hard too fast.
If you want to increase your barbell bench then you should barbell bench and not anything else. I know the feeling of failing sets of 5 on bench and its one of the reasons I dont think sets of 5 @rpe 9 or higher are very optimal for upper body pressing. So I'd atleast change bench to something else, preferably with a little more volume.
>>35363440
>...dont alternate squat and deadlift, do squats monday/friday and deadlifting wednesday
That's exactly what I'm doing, it says on the routine.
>sets of 5 @rpe 9 or higher
Can you explain what you mean by this? rpe?
>>35362688
squat just once a week?
bench on two consecutive sessions?
chinups 3 times a week?
Sumo 3x3?
?????
????????
>>35363490
rpe means rate of perceived effort, which is basically "How hard did it feel?". RPE of 9 means that you couldve done one more rep, rpe 10 means that there you went yo your absolute maximum in that set
Semi-newb here looking for advice.
I started lifting about 6 months ago without taking my diet too seriously, and lost a lot of weight while gaining some experience and practice with my form on my lifts.
My old routine was just shit, and I want to move to something new.
How is the following for bulking? It's Frankies for those who know it by name 5x5 on everything except where noted, I take a 1 mile walk in the morning on my off days and do 10 minutes of cardio / stretching before each lift session:
DAY 1 – PULL
Deadlifts or Power Cleans
Barbell Rows, Dumbbell Rows, or Wide Grip Chins
Barbell Curls, Close Grip Underhand Chins, or Hammer Curls
DAY 2 – PUSH
Incline or Flat Barbell or Dumbbell Bench Press
Barbell or Dumbbell Shoulder Presses
Tricep Dips or Close Grip Bench Press
DAY 3 – LEGS
Front or Back Squats
Barbell or Dumbbell Stiff Leg Deadlifts
Calf Raises (3x12) - only if a seriously lagging bodypart
Weighted Crunches or Weighted Hanging Leg Raises (3x12)
I'm kinda lost on what I should be doing for optimum gains during bulking and how long of a period I should be bulking for (or if it's just whenever I want to stop) but I've straightened my diet out, intake is ~3500cal/day currently.
Basically my goal in the long run is to bulk up a lot, maybe to 190 or so (at 155 currently) and then cut and tone my figure for the basic "omg he has abs" look. Will this help get me there with a traditional bulk / cut cycle? Want to stay natty btw
Day 1: Push + Legs;
Push-ups 5xfailure
Sprints – 5x100m
Day 2: Pulling + Core;
Pull-ups – 5xfailure
Planks - 3x60s
Hanging Leg Raise- 3xfailure
Day 3: Rest;
Day 4: Push + Legs;
Dips – 5xfailure
Bodyweigth squats – 5xfailure
Day 5: Pulling + Core;
same as day 2
>>35363577
any input?
ABxABxx
A:
Goblet squats 10-12 reps
Superset with
Push-up/planks/sit-up variations
Superset
Incline bench dumbbell rows 12-16
Superset with
Incline bench dumbbell chest press 8-12
Superset with
Cuban press
For 3-4 sets, with a progressive overload of the weights for each set, then as a finisher, this exercise I saw on YouTube: do 1 push-up, stand up and do like a lateral raise (without weights of course) except bring your arms all the way up so your hands touch above your head (think of it like a jumping jack without the jumping); then do 2 push-ups followed by two over the head lateral raises; then 3 push-ups followed by 3 lateral raises; and so on until 10 or failure, whichever comes first.
B:
Goblet squats 10-12 reps
Superset with
Push-up/planks/sit-up variations for 10-20/45-90 seconds/25-40
Superset with
Incline bench dumbbell rows 12-16
Superset with
Bicep curls 8-12
Superset with
Hammer curls 8-10
Superset with
Tricep dips 12-16
For 3-4 sets, with a progressive overload of the weights for each set, followed by a 3-5 minute farmers walk with medium heavy weights (take short breathers if you need to)
I've only been working out for the past six months, and I've been pretty much on the same program the whole time. While I still look DYEL, I've been happy with my progress. I do my workouts (for free) in my condo's very limited gym. Because I'm usually the only one there, I can easily hoard all the Dumbbells I need for a set.
In the first two months of my training, I stopped gaining weight. But in the last four months I started intermittent fasting and lost 10% of my body weight and still managed lift heavier.
This is my current routine with weight, please forgive the long post but I'm hoping for some good criticism. I am also thinking about switching to "PHIR" can you all provide more info on that.
ABCxABC
A (Push)
Flat Bench Press 5x5x2 plates (1+35 for last 2)
Incline Bench Press 3x6x(45+25) [45 if 21s)
Dumbbell Press 3x6x85s
Incline Dumbbell Press 3x6x75
Overhead Press 3x5x35+5
Or Dumbbell Shoulder Press 3x5x50+
Side Lateral to Front 3x10x15
Skull-crushers 3x7x70
Triceps Pushdown 3x12x72.5
Jump Rope 15 minutes
B (Pull)
Deadlifts 5x5x3 plates (went down 2 plates + 25 for two weeks, last 3 sets)
Lats Pull 3x6x80 (went down)
Weighted Chin ups 3x10x35
Reverse Flies 3x15x22.5 (Machine 125)
Upright Barbell Rows 3x5x70
Bicep Curls 3x15x30 [20 if 21s]
Row 15 minutes (Machine 3x6x180)
C (Legs)
Squats 5x5x2 plates +35 (went down to 2 plate + 5 for two weeks)
Quad Curls Machine 3x8x130 (leg extension 240)
Leg Press 2x12x5 plates (4 plates + 5for 2 weeks)
Calve Raises Machine 3x20x2 plates (and machine 190)
Hamstring Curls 3x10x140
Bicycles 3x20
Cable Crunches 3x20x80
Spin 15 minutes, 13 gear
What do you guys think about Allbros Simple begginer routine?
customized PHIR
thoughts?
(legs don't have calves, I don't train them)
>>35361326
garbage routine, you are a novice and should do a novice program.
>>35362688
great routine if you want to bench more than you squat.
>>35364755
you can seriously suck my cock alright bud?
>>35364755
instead of just telling me my "routine is garbage" tell me why its bad, you cant tell me a single reason why its bad, just that its fucking garbage. your an idiot dude, that isnt even constructive at all. if you were truly trying to help you would point out whats wrong with the routine what can i fix or if its totally shit that i should scrap it why is it like that? go fucking kill yourself dude
>>35362727
his back looks pretty wide to me, nice v taper going.
>>35363771
sorry id help if i could, threads like this are kinda useless, if your actually asking for help no one will give it to you. if you have a routine and someone doesnt like it for whatever reason they'll call you a retard with a bad routine but they wont say why
>>35363577
For someone who's been lifting for 6 months this is absolutely perfect. As you get more experienced and can handle more volume, try to do a vertical pulling movement every workout and one more leg exercise. You could add bodyweight lunges for 3x10 on each leg right now without taxing your body much more. Also add in planks for your push day and a lower back exercise for your pull day.
Stick to your new workout. It's golden.
>>35364297
Lifting 6 days a week with that kind of volume will leave you absolutely drained if you're natty. You should switch your current PPL to a 5 day split so it goes ABxCx repeat
>>35361326
>A
bench 3x5
bench 5x10
seated rows 3x10
chin ups 3xf
>B
deadlift 1x5
deadlift 2x20
hanging leg raises 3x10
>C
ohp 3x5
ohp 5x10
pullups 3xf
shrugs 3x10
>D
squats 3x5
squats 5x10
leg curl 2x15
preacher curl 3x8
hammer curl 3x8
ezbar curl 21's x3
alternation db curl 3x8
>>35365401
forgot for >A
chest cable flys 3x10
A
THE PRESS 3x5
Deadlift 3x5
Chins 2xF
Dunks 6x3
B
THE PRESS 3x5
Power Clean 5x3
Chins 2xF
Dunks 6x3
