Post Routines

It doesn't have to be yours. Just post a routine

  1. 5 months ago
    Anonymous

    Squats 5x5

  2. 5 months ago
    Anonymous

    Here's what I do:
    >A
    >Bench
    >incline bench
    >Bicep curl (DB or EZ bar)
    >Shoulder press (DB)
    >Tricep pull down (machine)
    >20 minutes of cardio (running or punching bag)

    >B
    >Calf raises
    >Lunges (dumb bells)
    >Squat
    >Deadlift
    >20 minutes of cardio

    >A/B/rest/A/B/rest/rest/
    >Try to do 20 minutes of cardio on rest days (run or punching bag)
    >Try to get at least 200 grams of protein between 4 - 7 small meals a day
    >Try to get between 2500 and 2800 calories a day
    >Get nutrients / calories from clean sources

    Did this before for a few months and reached like 220lbs at 17% bodyfat (I'm 5 10). A bunch of stuff happened and I fell off the wagon. Starting again at 22% bodyfat at 212 lbs.

    • 5 months ago
      Anonymous

      Where's your back Exercises

      • 5 months ago
        Anonymous

        i forgot to add lat pull down in there but I do that as part of my A

  3. 5 months ago
    Anonymous

    Monday
    Bench
    Squat
    Lat Pull down
    Reverse fly
    seated row
    Wednesday
    Bench
    Squat
    tricep ext
    Preacher curl
    Leg extensions
    Friday
    RDL
    DL
    hip thrusts
    OHP
    calf raises

    • 5 months ago
      Anonymous

      This seems kind of cool, but are you in the gym enough to really build? That seems like a pretty light workout schedule.

      https://i.imgur.com/sXSMuSe.jpg

      im starting a new routine tomorrow. i never did a bro split before. I know this might be a little too much on chest day but ive been doing like 20 sets a week for chest (on multiple days) before so i wanna keep the amount of sets roughly the same. ill just try it out.
      blue cells = superset

      opposite question. Is there enough time to recover with this?

      Starting this one tomorrow it's 3x a week full body. Looks better than stronglifts
      Workout A

      Squats
      3 sets of 8-10 reps.
      2 minutes rest between sets.
      Bench Press
      3 sets of 8-10 reps.
      2 minutes rest between sets.
      Rows
      3 sets of 8-10 reps.
      2 minutes rest between sets.
      Workout B

      Deadlifts
      3 sets of 6-8 reps.
      2 minutes rest between sets.
      Pull-Ups (or Lat Pull-Downs)
      3 sets of 8-10 reps.
      2 minutes rest between sets.
      Overhead Shoulder Press
      3 sets of 8-10 reps.
      2 minutes rest between sets.

      ...so you're doing like 3 workouts at the gym each time you go?

      • 5 months ago
        Anonymous

        >...so you're doing like 3 workouts at the gym each time you go?
        yeah. That's how full body routines are. Look at stronglifts or starting strength. Difference is my routine has higher reps which is better for gaining muscles

        • 5 months ago
          Anonymous

          That doesn't sound right?

          So I did starting strength, but with SS you squat every gym day (so 3 times a week). You do that for each 3 phases of the workout. That's the whole philosophy behind Rippetoe's book. The squat activates the largest muscle in the body, which produces the most lactic acid, and consequently testosterone (hence your strength gains). You progressively overload and get more strength with each passing week.

          What you're doing isn't like bad. I'm not trying to talk trash. I'm just saying you're probably going to see mediocre results, but you'd see way better if you picked an existing program that activated more groups.

          • 5 months ago
            Anonymous

            I didn't make the program. Saw someone recommending it on leddit.
            https://www.aworkoutroutine.com/the-beginner-weight-training-workout-routine/

            also i'm not sure what you mean. On this program i'm either squatting 2x a week or deadlifting 2x a week. I'm definitely activating a lot of muscle groups with this. And higher reps is known for being better for hypertrophy which is my goal, not strength. Strength is just a side benefit.

            • 5 months ago
              Anonymous

              Okay, I see what's going on. I'm just an anon on IST, So take it or leave it, but what I'm going to tell you is :

              1. Don't go to reddit for workout advice. For every one person that lifts, it's 99 ultra leftwing fat acceptance college kids who think callisthenics will give you big arms. Unlike IST, there's a huge body positivity movement on those boards, and they can upvote / downvote / control what you see based on whether they like it or not. It's just toxic positivity and you don't want that. IST is toxic negativity, but at least you'll get honest assessments about your physique and achievements. More people here actually lift.

              2. The workout you're posting is very mediocre. You'll see some results from it, but it's just because you're brand new to lifting. You're going to find it really easy to put on muscle and shed fat while you're new, but you'll be wasting that opportunity with this workout.

              3. This workout was designed to be minimal for people who clearly have never worked out before and don't have discipline to do it consistently. That's why it's literally just doing 3 lifts a day for 3 days a week. There's no cardio and no abs. There's barely any leg workout except for squat and Deadlift -- but even with the deadlift it depends on what you're doing.

              Just do starting strength. You'll still be in the gym 3 times a week, but it's a proven workout that will actually help you put on muscle.

              >On this program i'm either squatting 2x a week or deadlifting 2x a week. I'm definitely activating a lot of muscle groups with this

              No, it's not. With starting strength you're squatting 3 times a week and deadlifting 3 times a week. With your program you're squatting 2 times a week and deadlifting once a week. It's barely any activation. Most programs have you in the gym 4 days a week. If you're not using your muscles for around 3 days, you start to experience atrophy. That puts you at literally 7 days between workouts for some muscle groups.

      • 5 months ago
        Anonymous

        im not sure how this will go. ill just see how it goes. if its too much ill go back to PPL

      • 5 months ago
        Anonymous

        I would workout more but I row mon-sat (that's why there's a slight leg focus). The only way I'm able to workout during the week is because I'm taking personal fitness as a class, and that only meets every other day (2-3 days a week).

  4. 5 months ago
    Anonymous

    im starting a new routine tomorrow. i never did a bro split before. I know this might be a little too much on chest day but ive been doing like 20 sets a week for chest (on multiple days) before so i wanna keep the amount of sets roughly the same. ill just try it out.
    blue cells = superset

  5. 5 months ago
    Anonymous

    Monday: Pull
    Tuesday: Push
    Wednesday: Legs (AM), Run (PM)
    Thursday: Pull (AM), Run (PM)
    Friday: Push
    Saturday: Long Run
    Sunday: Legs (AM), Run (PM)

  6. 5 months ago
    Anonymous

    Starting this one tomorrow it's 3x a week full body. Looks better than stronglifts
    Workout A

    Squats
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Bench Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Rows
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Workout B

    Deadlifts
    3 sets of 6-8 reps.
    2 minutes rest between sets.
    Pull-Ups (or Lat Pull-Downs)
    3 sets of 8-10 reps.
    2 minutes rest between sets.
    Overhead Shoulder Press
    3 sets of 8-10 reps.
    2 minutes rest between sets.

  7. 5 months ago
    Anonymous

    Actual dyel thread

    • 5 months ago
      Anonymous

      People get huge on these workouts you retard.

      • 5 months ago
        Anonymous

        Yep

        Squats 5x5

  8. 5 months ago
    Anonymous

    Monday: off
    Tuesday: T-bar rows 10x20
    Wednesday: off
    Tuesday: Floor press 10x10
    Friday: Core focused bodyweight (jack knife situps, bicycle crunches, mountain climbers, planks, side planks, etc)
    Saturday: OHP 10x10
    Sunday: Hex bar deadlifts 5 x 10 if heavy 10x10 if light.

    The autist who made this is a genius

  9. 5 months ago
    Anonymous

    100 push ups
    100 sit ups
    100 squats
    10km run

    every. single. day.

    • 5 months ago
      Anonymous

      lol nice try

      Yep
      [...]

      That's not the only person who posted here you mong.

    • 5 months ago
      Anonymous

      You're gonna lose all your hair for that power brah!

  10. 5 months ago
    Anonymous

    I do these two circuits everyday two times:

    CIRCUIT A
    Ring dips x 8
    Face pulls x 8 the first time / bodyweight bicep curls x 8 the second
    Bodyweight tricep extentions x 15
    Rings rear delts flies x 8
    Handstand push ups x 8
    Lateral rises x 10

    CIRCUIT B
    Weghted chin ups x 8
    Reverse nordics
    Nordic curls
    (I'm waiting for the pieces to build a pulley system to do pull throughs and maybe substitute some exercises)

    Pretty weird I know but it's getting the job done.

    • 5 months ago
      Anonymous

      This is fucking retarded, where's the cardio? enjoy the nogainz fatass

  11. 5 months ago
    Anonymous

    Wendler BBB

  12. 5 months ago
    Anonymous

    Okay.
    AxxBxxA
    xxBxxAx...
    A) Bench
    Lateral Raises
    Front Squat
    B) Deadlift
    Sit-ups
    Curls
    This is very specific to my short term goals and the lift selection and split changes as I hit them, but here you go.
    I sincerely hope you're not looking for some set it and forget it catch-all routine.

    • 5 months ago
      OP

      I'm just looking to experiment with routines right now

  13. 5 months ago
    Anonymous

    >Monday: Back squats 3x5, front squats 3x5, back extensions 3x15, single leg glute bride 3x5 10 second holds
    >Tuesday: 3 second pause bench 5x3, machine rows 4x6, front side and rear delt raises 3x12 each, some bicep Tricep superset 3x10, dead hangs til failure x1
    >Thursday: Trap bar jumps 6x4, glute ham raise 4x6, 20 yard sled drags x4
    >Friday: Speed bench press 8x3, lat Pulldown 3x12, incline dumbbell press 4x10, band pull aparts 3x20, side raise 3x15, dead hangs til failure x 1
    >Saturday: 4x40 yard sprints, 2x100m sprint, 1x200m sprint

  14. 5 months ago
    Anonymous

    Saturday
    French contrast jump circuit (giving it a try, I’ve felt more athletic but need to test my vertical in a month)
    Weighted chins 5x6-10
    OHP 5x8-10

    Monday
    FCT jump circuit
    Cleans 5x3
    Ab work

    Tuesday
    OHP 5x4-6
    Pull-ups 5x10
    Bench or incline 4x8-12 superset with
    Lu raises 4x10-12
    Row 4x8-12
    Bicep and tricep superset

  15. 5 months ago
    Anonymous

    Why can I not get my back sore? I mean it's growing, but my back and chest are never sore, no matter how hard I work out, they are growing though.

  16. 5 months ago
    Anonymous

    Rudimentary home gym upper-lower -split with dumbbells, kettlebells and bodyweight. Feedback appreciated.

    ABxABxx with cardio once or twice a week. Progression happens first through increased reps per set and then after reaching a certain amount of reps through increasing weight.

    A
    DB Bulgarian split squat 5x10-20
    KB swings 5x25
    KB/DB front squat 3x10
    One-legged calf raises 2xAMRAP
    Abwork 2xAMRAP

    B
    DB bench press 3x10+
    DB supported rows 3x10+ OR Pull-ups
    KB one armed OHP 2x10+
    KB upright row 2x10+
    DB flyes 2x15+
    Curl, any variant 3xAMRAP
    (Abs if I have the energy and time)

    Nothing special, but something to do after work. I'm already seeing positive results. I hate Bulgarian split squats now more than I hate myself.

  17. 5 months ago
    Anonymous

    im always shocked when there is a routine thread on fit and no one does more than 5 exericses per day.. on a 3/4 times a week routine
    every program here seems like a beginner program

    • 5 months ago
      Anonymous

      Post yours

  18. 5 months ago
    Anonymous

    I do mainly boxing so don’t sperg out because there’s no weights
    Day 1:
    >5x10-12 pull-ups w/ different grips
    >8x40 jump squats BW
    >8x25 push-ups regular form
    I usually do 10 rounds of heavy bag training at 2 minutes per round followed by the above routine, pull-ups first though along with stretching. After that I run 3-4 miles at a moderate pace.
    >Day 2:
    Same as day 1 except replace squat jumps with burpees for sets of 20, half the push-ups with a wide grip, spilt the remaining ones between regular and diamonds, replace pull-ups with dips. At the end of each day I do 100 Russian twists each side with a 25 pound plate on a decline bench, as well as 100 decline sit ups. It’s not a routine for aesthetics, but for power and explosiveness, as well as muscular endurance so don’t throw a fit. Also 45 minutes of speedbag 4 times a week

    • 5 months ago
      Anonymous

      Should I be adding weights? What routines should I follow?

  19. 5 months ago
    Anonymous

    30 minutes stair machine. 20 minutes weighted hula hoop. 20 minutes dumbbells.

  20. 5 months ago
    Anonymous

    for maintaining;

    ABR

    A
    -10+ min rowing, max resistance
    -10 min running on treadmill, max incline
    -10 min on stationary bike, max difficulty
    -4x5 deadlift
    -5 min ab routine, stretch

    B
    -FxF pullups
    -3x20 facepulls
    -3x20 bicep curl
    -3x15 incline press
    -3xF lat raise
    -5 min abs
    -stretch

  21. 5 months ago
    Anonymous

    >That puts you at literally 7 days between workouts for some muscle groups.
    nah it's just 3 days between at max.

    I think you didn't understand my program. It's rotating between workout A and B, so you do ABA one week and BAB the other week.
    >It's barely any activation
    My routine literally has way more volume than SS. See pic related

    • 5 months ago
      Anonymous

      this for

      Okay, I see what's going on. I'm just an anon on IST, So take it or leave it, but what I'm going to tell you is :

      1. Don't go to reddit for workout advice. For every one person that lifts, it's 99 ultra leftwing fat acceptance college kids who think callisthenics will give you big arms. Unlike IST, there's a huge body positivity movement on those boards, and they can upvote / downvote / control what you see based on whether they like it or not. It's just toxic positivity and you don't want that. IST is toxic negativity, but at least you'll get honest assessments about your physique and achievements. More people here actually lift.

      2. The workout you're posting is very mediocre. You'll see some results from it, but it's just because you're brand new to lifting. You're going to find it really easy to put on muscle and shed fat while you're new, but you'll be wasting that opportunity with this workout.

      3. This workout was designed to be minimal for people who clearly have never worked out before and don't have discipline to do it consistently. That's why it's literally just doing 3 lifts a day for 3 days a week. There's no cardio and no abs. There's barely any leg workout except for squat and Deadlift -- but even with the deadlift it depends on what you're doing.

      Just do starting strength. You'll still be in the gym 3 times a week, but it's a proven workout that will actually help you put on muscle.

      >On this program i'm either squatting 2x a week or deadlifting 2x a week. I'm definitely activating a lot of muscle groups with this

      No, it's not. With starting strength you're squatting 3 times a week and deadlifting 3 times a week. With your program you're squatting 2 times a week and deadlifting once a week. It's barely any activation. Most programs have you in the gym 4 days a week. If you're not using your muscles for around 3 days, you start to experience atrophy. That puts you at literally 7 days between workouts for some muscle groups.

      • 5 months ago
        Anonymous

        https://i.imgur.com/HxYpDel.png

        >That puts you at literally 7 days between workouts for some muscle groups.
        nah it's just 3 days between at max.

        I think you didn't understand my program. It's rotating between workout A and B, so you do ABA one week and BAB the other week.
        >It's barely any activation
        My routine literally has way more volume than SS. See pic related

        Just be honest, you committed to some faggy workout you saw on reddit and didn't actually read starting strength or know anything about it.

        You've probably left the thread at this point, but I guess your punishment is that you're going to basically waste your time and effort

    • 5 months ago
      Anonymous

      >My routine literally has way more volume than SS. See pic related

      No it doesn't! This is completely jacked up!

      First of all, that's not starting strength!

      Phase 1 of Starting strength is
      >A
      >Squat 5 reps x 3 sets*
      >Bench Press 5 reps x 3 sets
      >Deadlift 5 reps x 1 set

      >B
      >Squat 5 reps x 3 sets
      >OHP Press 5 reps x 3 sets
      >Deadlift 5 reps x 1 set

      With starting strength you squat and deadlift every day at the gym. The only one that alternates is bench. So you'd be doing 90 reps of squats and 90 reps of deadlifts in two weeks.
      Secondly, you shouldn't go by reps! You progressively overload with starting strength. Who cares if if you do more reps of squats or deadlifts at a lower weight? If you want, you can do the same program with less weight for reps, but it's not going to make a huge difference.

      Thirdly, yeah, I did understand your workout. If you squat on Friday, you don't squat again for another 5 days. Atrophy has already set in.

      Again you can do what you want but that program sucks ass and you're to waste a ton of effort to look like someone who doesn't even lift.

      Starting strength comes in phases for this exact puprose.

  22. 5 months ago
    Anonymous

    trying this at the moment, pretty much a beginner so can't judge but I think it's noobie friendly because of the many machine exercises

  23. 5 months ago
    Anonymous

    Full body routine 3x a week since I don't want to be in the gym 6 days a week doing a PPL:
    >Chin-ups
    >OHP
    >Squats
    >Deadlifts/Romanian Deadlifts (alternate each workout)
    >T-bar rows
    >Bench Press
    >Dumbbell Curls
    >Tricep Extensions

    I pair the exercises to save time. So I'll do a set of chin-ups, rest 2 minutes, set of OHP, rest 2 minutes, set of chin-ups, etc. It's a pretty hard, fitting all 6 compounds in one workout. But I think it's efficient since I'm getting a lot of volume in despite only being in the gym three days a week, plus I'm pairing the exercises to save time. Overall I like it a lot and have seen really good results.

    • 5 months ago
      Anonymous

      Oh also I do 3 sets per exercise.

  24. 5 months ago
    Anonymous

    ABCABxx
    A: Bench Press
    Incline press
    Decline press
    Overhead press
    Lateral raises
    Front raises
    Dips
    B:
    Deadlifts
    Pull ups
    Rows (idgaf what kind)
    Dumbell curls
    Hammer curls
    Preacher curls
    C:
    Low bar squats
    Weighted lunges
    Leg extensions
    Hamstring curls
    Seated calf raises

    Fuck listing the sets and reps, you change that shit depending on your goals anyway.

  25. 5 months ago
    Anonymous

    bench
    incline bench
    ohp
    db curl
    hammer curl
    db row
    lat raises
    db flies
    skull crushers
    crunches
    landmine 180s
    split squats

    whatever I feel like, 7 days a week

  26. 5 months ago
    Anonymous

    for squats, increase working 1RM by 5lbs every week, 10 if Saturday felt too easy

  27. 5 months ago
    Anonymous

    Smolov Jr.

  28. 5 months ago
    Anonymous

    A
    Squat
    Deadlift
    Bench
    Dips
    Hip thrust
    Dumbbell incline
    Triceps x2

    B
    Ohp
    Barbell Rows
    Chinups
    Dumbbell press
    Lateral raises
    Facepulls
    Biceps x2

    A
    Squat
    Deadlift
    Bench
    Dips
    Cable glutes
    leg extension
    Dumbbell incline
    Triceps x2

    B
    Ohp
    Barbell Rows
    Chinups
    Dumbbell press
    Lateral raises
    Facepulls
    Hyper extensions
    Biceps x2
    3*5 3*8 and 3*12 depending on the exercise

  29. 5 months ago
    Anonymous

    Was mine, but I fucked my shoulder or the other week so I'm only doing about 3 days a week atm

  30. 5 months ago
    Anonymous

    >Sunday - Leg day
    >Monday - Chest, tri and pushing shoulder workouts
    >Tuesday - Rest
    >Wed - Leg day
    >Thursday - Back, Bi and pulling shoulder workouts
    >Friday - Bag day and/or sparring(if my partner shows up)
    >Saturday - rest

  31. 5 months ago
    Anonymous

    >Monday:
    Max out on every compound
    >Tuesday:
    Max out on every compound
    >Wednesday
    Max out on every compound
    >Thursday
    Max out on every compound
    >Friday
    Max out on every compound
    >Saturday
    Light jogging
    >Sunday
    Yoga

  32. 5 months ago
    Anonymous

    531 variant

    Bench 531
    Squat 531
    DB press
    Lat pulldown
    Core
    Vanity muscles

    Press 531
    Dead 531
    DB incline press
    Horizontal row
    Core
    Vanity muscles

    1xx2xxx with cardio on rest days, 3 week 531 cycles, made for someone who has fuck all time and enough training history to progress regularly with the stated volume

  33. 5 months ago
    Anonymous

    Any of y’all wanna rate my routine?

    Week: ABABABR

    A:
    - 5x15 bench
    - 5x15 lat pull down done at a 45 degree angle

    B:
    - 3x15 band curls, generally done kinda like a zottman curl
    - 3x15 rear delt band flies
    - pallof press

    I dont do legs cause thats kindve a female thing you know?

    • 5 months ago
      Anonymous

      no

Your email address will not be published. Required fields are marked *