My routine mogs yours.

Day 1: Shoulders/Arms
>OHP: Work up to a plate, then deload.
>Supersets of EZ Bar Curls, Skull Crushers, Lateral Raises
>Supersets of Weighted Dips, Hammer Curls, and Seated DB Press
>Supersets of Cable Curls, Pushdowns, and Front Raises

Day 2: Chest
>Isolateral Incline or Flat (whatever the fuck I feel like doing)
>DB Press Incline or Flat (opposite of first set)
>Pullovers
>Pec Dec

Day 3: Back
>BB Rows superset with Weighted Pullups
>Bent Over DB Row
>Hyperextensions
>Might throw in a lat machine or whatever I'm in the mood for

Day 4: Legs
>Stairmaster w/ Weighted Vest for 15-20 minutes
>Leg Curl
>Leg Extension
>Calf Raises

This is a fantastic routine. I can't wait for the copes to come in about how it's "suboptimal" for not including squats, deadlifts, or flat bench because Rippetoe said so. I hit all muscle groups and exhaust them, then go home and eat big. Thus, my muscles are growing despite not including them, and I do exercises I enjoy.

  1. 2 months ago
    Anonymous

    whatever you like doing is good 🙂
    however pullovers as a back exercise mog pullovers as a chest exercise, try tweaking your form a bit so it uses your lats more than your chest and you will see the power

    • 2 months ago
      Anonymous

      Looks relaxing

      whatever routine works for you and you stick to is best bro

      IST is uncharacteristically kind today, did not expect. Thanks guys.

      • 2 months ago
        Anonymous

        Push:
        >5x5 Bench Press
        >4x8 Overhead Press
        >3xAMRAP Diamond Pushups
        >3xAMRAP Lateral Raises
        >3x15 Tricep Pushdowns

        Pull:
        >3x5 Trap Bar Row
        >3x10 Incline Row
        >3x10 Neutral Grip Lat Pulldown
        >3x10 Dumbbell Pullovers
        >3x10 Barbell Curl
        >3x15 Hammer Curl

        Legs:
        >5x5 Deadlift
        >3x15 Front Squat
        >3x10 Bulgarian Split Squat
        >3xAMRAP Calf Raises
        >Sprint Cycling to exhaustion

        Arms:
        >5x5 Barbell Curl
        >5x5 Close Grip Bench
        >3x15 Hammer Curls
        >3xAMRAP Diamond Pushups
        >3x15 Reverse Curls
        >3x15 Tricep Pushdown

        this is what i do
        IST says its too much arms and not enough back but i dont really care. works for me

        • 2 months ago
          Anonymous

          >too much arms
          Thing is, if you look at mine you will see there is more volume on arms/shoulder day. That's because the arm and shoulder pump is when I feel the best about my body, so I like going as hard as I can when I'm in there. It's not some fitness error I'm making.

          • 2 months ago
            Anonymous

            ikwym
            my favourite lifts are barbell curl and OHP so i focus on getting better at them
            /fit/ness is an individual journey that should be tailored towards achieving what you wish to achieve
            there is nothing wrong with being a powerlifter
            there is nothing wrong with being a cardio only runner
            there is nothing wrong with being a curlbro

            • 2 months ago
              Anonymous

              yeah, i fucking love benching so my push day is just bench, incline bench, close grip bench, and OHP and some laterals raises if I have time

        • 2 months ago
          Anonymous

          >too much arms
          Thing is, if you look at mine you will see there is more volume on arms/shoulder day. That's because the arm and shoulder pump is when I feel the best about my body, so I like going as hard as I can when I'm in there. It's not some fitness error I'm making.

          Mine is like that, but instead I hit legs more.
          For whatever genetic reason, my arms and legs are very muscular, and put on muscle faster than the rest of my body, core and upper.
          I've always been satisfied with my arms, but the leg pump and high is a thrill. So I squat and deadlift often, because it's fun and I feel like a lifting machine with a leg pump.

  2. 2 months ago
    Anonymous

    Looks relaxing

  3. 2 months ago
    Anonymous

    whatever routine works for you and you stick to is best bro

  4. 2 months ago
    Anonymous

    >supersets
    can't wait for this trend to die
    fucking retards at my gym use the bench press station to do all kind of unrelated superset exercise which takes forever

    • 2 months ago
      Anonymous

      Some of us have shit to do and don't wanna sit at a bench scrooolling for 15 minutes in between every set.

  5. 2 months ago
    Anonymous

    >only four days a week

    • 2 months ago
      Anonymous

      Adding another day or two is pointless and sacrifices what little precious free time I have having to maintain work, social life, girlfriend, etc.

      • 2 months ago
        Anonymous

        No, volume and frequency are the key to hypertrophy.

        • 2 months ago
          Anonymous

          I don't care what the latest fitness autism studies suggest. Do you think "volume" "frequency" and "hypertrophy" would even register as concepts to people like the ancient Greeks, who despite not having advanced scientific "studies" proving the most optimal ways to build muscle, still were able to build a solid physique? It was never supposed to be this way. Trying to have the most optimal routine was the biggest mistake I've ever made on my fitness journey, and it burned me out and made me hate lifting after a while. When I flipped my mentality and decided to exercise for the sake of excellence alone, just like the Greeks did, my love for lifting immediately came back and my body dysmorphia cleared up as well.

          • 2 months ago
            Anonymous

            Thats why you go every day, it’s to have an anchor to build your daily routine around

          • 2 months ago
            Anonymous

            Nice cope lazy dyel, if it's not 6 days a week, your making 0 gains

            • 2 months ago
              Anonymous

              Almost took the bait

              • 2 months ago
                Anonymous

                hitting muscle groups 2x/week is great for hypertrophy. Though, understandably, its difficult to be going to the gym 5-6x/week with a date-happy gf and social life/friends, things 3/4 of the posters here lack and fail to comprehend the implication of. But still, more volume is objectively better for putting on musculature.

              • 2 months ago
                Anonymous

                you dont need to lift 6 times a week to hit everything twice a week. You only need to lift twice a week for that lol

  6. 2 months ago
    Anonymous

    Routine looks fine bro
    >isolateral incline or flat
    Been lifting 8 years and have no clue what this means, anyone care to describe?

    • 2 months ago
      Anonymous

      maybe he means incline vs flat fly's with dbells

  7. 2 months ago
    Anonymous

    I plan to run a 6 day upper/lower in the future with bench, OHP, weighted pull ups, squat, deadlift and farmer's walks as main lifts. Hope it works out well.

  8. 2 months ago
    Anonymous

    I guess your routine would mog mine but I wouldn't want to be doing all that and prefer training the same way every day.

    >3 sets dumbbell swings to failure
    >3 sets push ups to failure
    >3 sets sit ups to failure
    >3 sets curl variations to failure
    and less frequently
    >arnold presses
    >leg raises
    >lu raises
    >planks

    I cycle 5 miles a day with hills so I don't do any extra legs or cardio.

  9. 2 months ago
    Anonymous

    >work up to 1pl8 ohp
    >mogging anything
    What the fuck are you on about?

  10. 2 months ago
    Anonymous

    your back day is a fucking shambles m8. Hyperextensions are for your grandma who cant get low enough to pick a bar up.

    also: you have 10 excercises one day and 4-5 the rest, that's just fucking goofy.

    Double also: 2x a week grows faster than 1x. main defect of these bro splits.

  11. 2 months ago
    Anonymous

    I can run up stairs all day and yet I can't figure out how to use the stairmaster properly

  12. 2 months ago
    Anonymous

    Getting back into gym after a bad injury, going to be starting from scratch, ABCxABC
    A
    Bench Press 4x8
    Lat Pulldowns 4x10
    Dumbbell Press 4x10
    Leg Extensions 4x12
    Barbell Bicep Curls 3x10
    Triceps Rope Pushdowns 3x15
    Deadlifts 4x8

    B
    OHP 3x8
    Leg Press Machine 4x20
    Overhead Bar Extensions 3x20
    EZ Bar Curls 4x10
    Chest Press 4x10
    T-Bar Row 4x10
    Lateral Raises 3x20

    C
    Upright Rows 3x15
    Pulldowns 4x12
    Cable Fly 4x10
    Squats 4x10
    Skullcrushers 3x15
    Hammer Curls 3x12

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