Been lifting for ~1.5 years, want to change program, help me bros

Newfags first time posting on IST. So I started out doing boring ole PPL, 6 days a week 1 day rest, noticed I wasn't growing so I started incorporating more rest days. Moved to 1 day full body 2 hours in the gym, 2 days rest, repeat. Found that that worked super well for me.

Been doing that for the last 6 months, have made decent gains. Got my bench to 235, shoulder press to 75 dbs, etc. Uni is getting hectic so I dont have time to go to the gym for 2.5 hours anymore, thinking of trying a different program so I can spend less time there in one sesh.

So anons, any suggestions? I checked /t/ some time back for any programs and found none.

  1. 4 months ago
    Anonymous

    SS

  2. 4 months ago
    Anonymous

    I am an advocate of the bro split, if you’re training for mostly aesthetics (although I’ve made great strength gainz as well, nothing wrong with that). Here’s my routine

    1. Chest
    2. Legs (quad focus)
    3. Back
    4. Shoulders
    5. Arms
    6. Legs (glute/hamstring focus)

    Although if you wanna do a 5 day routine, you could just combine your leg days, or shoulders and chest into one day. I like this split because you get to hit one of the major lifts each day (except for arms), plus accessories. And you can change up your workouts if you get tired of the same thing, while not really changing the overall routine.

    • 4 months ago
      Anonymous

      OP don't do this

      • 4 months ago
        Anonymous

        Op, don’t take this guys advice. Brosplit is kingsplit

        • 4 months ago
          Anonymous

          Post body

      • 4 months ago
        Anonymous

        what do u suggest?

        • 4 months ago
          Anonymous

          Upper lower split of some kind

  3. 4 months ago
    Anonymous

    BIG DOG HERE,
    OVER 3-4 YEARS I DONE,
    SS FOR 52-60 WEEKS
    BRIAN ALSRUHE (MASS BUILDER I THINK 12 WEEKS ISH)
    10X10 (HATED THIS)
    BUILD THE MONOLITH (DIET WAS HARD, EGGS..)
    CANDITO 6 WEEK BACK2BACK THEN FAILED 3RD TIME
    CALGARY BARBELL 16 WEEK BACK2BACK,
    GOT ME TO 1.75/3/4/5 (OHP, BENCH, SQUAT, DEAD) 90KG, 140KG, 180KG, 220KG,
    PIC IS AROUND NOVEMBER 21,
    I DIDNT DIET,
    ATE WHAT I WANTED,
    STAYED AROUND 90KG BW
    HOPE THAT HELPS,

    • 4 months ago
      Anonymous

      ill look into some of these, 3pl bench is crazy, ty man

    • 4 months ago
      Anonymous

      Lol big dog?
      You mean fat slob?
      Only useful thing yoy posted was 10x10 which is godly and everyone should incorporate from time to time.

      • 4 months ago
        Anonymous

        YOU ARE ENTITLED TO AN OPINION EVEN IF IT IS WRONG,
        MINE IS BASED ON MY OWN EXPERIENCE,
        WITH A POST BODY AS PROOF,

        • 4 months ago
          Anonymous

          i do like the 10x10, might try it out. was reading up on it rn and it looks like theres cleans and snatches and such, did you do those as well or substitute them w smth else?

          • 4 months ago
            Anonymous

            10X10 IS NOT ADVISED,
            GRANTED SQUATTING 100KG FOR 100 REPS WITH 9 MINUTES REST TESTS THE WORK CAPACITY,
            IVE NEVER FELT PAIN LIKE IT IN MY LEGS,
            I DIDNT DO CLEANS OR SNATCHES,
            BENCHED 60KG FOR 100
            SQUATTED 100KG FOR 100
            PRESSED 35KG FOR 100
            NO DEADLIFTS, THEY ARE DONE HEAVY AND LOW VOLUME,
            YOU WILL INJURE YOURSELF DOING 60% OR 100 REPS

            • 4 months ago
              Anonymous

              ty mayne, why u yelling tho

  4. 4 months ago
    Anonymous

    Sorry for the cringe post before mine (all of them). Do an UPPER/LOWER body split 4 days a week focused on compound movements with your first days being focused on strength and the other focused on volume. I also advise you to have an arm + abs days

    • 4 months ago
      Anonymous

      Oh, if you are a natty, you can get away with just squats + (one of the two a day: deadlifts + variation like RDL) for legs. Look at any natty guy who squats heavy, they sure as hell should even focus on decreasing their fucking legs. So you can use this in other to put more upper body on your lower body days

  5. 4 months ago
    Anonymous

    Upper/lower split is best, I do
    >Upper 1 - chest/back/arms/neck
    >rest
    >Lower 1 - legs/shoulders (I prefer to do them separately from chest/tri day)/abs
    >rest
    >Upper 2 - same as 1, but different lifts, more vertical pulling for back whereas day 1 is more horizontal pulling
    >rest
    >Lower 2 - deadlifts/shoulders/abs

    Has worked well for the past few years, I just rotate programs every 3-4 months and it keeps me moving forward

    • 4 months ago
      Anonymous

      do you do a rest day btwn every day or 4 days straight then rest? i like your routine might give it a shot for a few weeks.

  6. 4 months ago
    Anonymous

    5/3/1

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