What is your current program, and the reason you're running it? Whats the goal of the program? Post em here
My current program is 5 days a week, keep in mind this is for hypertrophy:
1. Chest and back:
Bench 3x6-10
Meadows row 3x6-12
Cable chest fly + seated row 3x6-12
2. Arms:
Bicep curl 3x8-12
Skull crusher 3x8-12
Preacher curl 3x8-12
OHP 3x6-10
3. Legs:
Hack squat 3x8-12
Leg press 3x8-12
Calves + Abs 3x12+
I do 1 and 2 twice and 3 once during the week. I've been lifting for close to 3 years, during that time I've ran 3x a week full body and upper lower before doing my own program that suits my needs
>inb4 no hip hinges, your glutes and hammies broo!!
I don't care about those muscles, they do not contribute to the look I want.
>legs only once a week?
Yes, my legs are big compared to my upper body and im relatively short.
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>push: bench, ohp, dumbbell bench, seated dumbbell ohp, weighted dips, v bar pushdowns
>pull: barbell rows, weighted pullups, dumbbell rows, chinups, ez bar curls, hammer curls
>legs: deadlift, hack squat, leg press, leg extensions + curls
those are the lifts i like, so those are the lifts i do
Thats the right mindset brother. My shoulders would fricking explode (not in a good way) on your program tho
>1. Chest
BP 5x5, Incline BP 5x5, Pec Flies 4x8, Elevated push ups 4xFailure
>2. Back
BB Rows 5x5, Landmine Rows 5x5, Unilateral cable lats pulldown 4x8 each arm, Pull ups 4xFailure
>3. Shoulders
DB Military Press 5x5, Standing Unilateral DB Military Press 4x8 supersetted with Lat Raises 4x10, Front raises 4x10 supersetted with Shrugs 4x10
>4. Legs
Squats 5x5, Leg Extensions 4x8, Leg Curls 4x8, Hip Thrust 4x8, Calf Raises 4xFailure
>5. Arms
EZ bar biceps curls 4x10 supersetted with Triceps pushdowns 4x10, Standing DB Zottman Curls 4x10 supersetted with behind the head unilateral cable extension 4x10, Bayesian curls 4x10 supersetted with weighted dips 4x10
>Rest, then repeat
>current
ring dips
ring pullups, different grips
>goal
weighted ring dips
weighted ring pullups, different grips
I keep it very simple and basic because this way I can train with high consistency and focus only on the important lifts
I've plateau'd so I thought to give this a shot.
Training load = 10rm max
I swear looking at training load percentages is completely whack unless you're actually autistic and find enjoyment in it. There are so many factors that can change your percentages around such as how you slept last night, how you ate, how did you recover, did you do something physical today etc. It's just not worth it
Doing the 10s and 8s months of Juggernaut (LUxLUxx) on repeat with lots of added accessory work [for upper body anyway].
Doing runs on my upper days, working my way up to a 10K (6.2 miles) and doing stationary bike for 30 minutes on Sunday.
Every set to failure.
>1. Push
BB Shoulder Press 3x8-12, Lateral Raise 3x10-14, Weighted Dips 3x6-10, Tricep Pushdown 3x10-12, Machine Chest Press, Incline Barbell Bench
>2. Pull
Weighted pull-ups 3x8-10, Barbell Row 3x8-12, Landmine Rows 3x8-12, Shrugs 3x10-12, Barbell Curl 3x10-14, Hammers 3x10-14
>3. Cardio/Core
30 minutes of fast pace running, L-sits, Planks
>4. Push 2
Barbell Bench 3x6-8, Incline DB press 3x10-12, Skull Crushers 3x10-12, Tricep pushdown 3x10-12, Military Press 3x8-10, Lateral raises 3x10-14
>5. Pull 2
Barbell curls 3x10-14, Hammers 3x-10-14, Incline DB Curls 3x12-14, Weighted Chin-ups 3x10-12, Rows 3x8-10, Shrugs 3x10-12
>6. Legs
Squat 3x5-8, Bulgarian Split Squats 3x10-12, Leg Press 3x10-12, Calf raises 3x10-12, Weighted Sit-ups 3x-10-14, Leg Raises 3x10-12
Day 1, Press
Day 2, Squat
Day 3, Bench
Day 4, Deadlift
Accessories, floor press, skull crushers, lunges and RDL. Pull ups and dips superset every work out.
3 days a week
5 supersets of 4 exercises
Pull-ups x15
Dips x15
Chin-ups x15
Leg raises x15
>and the reason you're running it?
I enjoy it, it's like the 20th iteration of my outdoor gym routine, it's so easy to switch some things up to make it hard again
>Whats the goal of the program?
To leanmaxx; and it's working
Workdays (3-4x a week)
>30 min warmup
>1.5 hours of whatever I feel like, usually involves 90lb dumbells
>go home and do a bunch of calisthenics for lunch, try not to get sweaty though
Weekends (also 3-4x a week)
>30 min warmup
>either go muay thai or golds for sweaty college girl t-boost, also 1.5 hours, also usually involves 90lb dumbells
>spend the next 4-6 hours running if it's nice out, otherwise I wait until afternoon for another calisthenics workout
1. OLY day 1
2. Dealift day
3. OHP + vertical pull day
4. Squat day
5. OLY day 2
6. Bench + horizontal pull day
Also I do 3 sessions of grip focused work
Oly days are mostly technical work programmed by the coach + some assistance like squats or pulls
Other days basically follow Brian Alsruhe minimalist program (strength focused giant sets with either pull movent/primer movent (on squat and deadlift days+main lift variation+abs 2ork), then same sets with 80% of today max for reps + some acessories combined with conditioning)
Goal is to properly lean olympic lifts and just lift (relatively) heavy stuff for fun
Push (monday, thursday)
>benchpress 5x5-8
>ohp 3x5-8
>incline db press 3x8-10
>Lat raises 3x8-10
>cable pushdown (or whatever but works triceps) 3x8-10
>Chest press machine 3x10-12
>Some amount of pushups and dips
Pull (tuesday, friday)
>lat pulldown 3x8-10
>unilateral lat pulldown 3x8-10
>face pulls 3x8-10
>incline tbar row 3x8-10
>cable row 3x8-10
>hammer curls 3x8-10
>normal curls 3x8-10
Legs (wednesday)
I just do whatever, please recommend something
How is it? What do i need to improve?
I'd wager that your shoulders are gonna be heading to snaptown if you get stronger when pressing that much in a single day. You got 5 presses and a lat raise crammed into one day. Sure thats fine if you're doing 60kg on the bench but with higher numbers thats gonna be tough
every 2 days:
db bench 3x6 40>60>90
alternating curls 3x12 25>30>35
db shrugs 3x10 45>60>75
tricep rope pushdowns 3x6 80>100>120>140>160
longpulls 3x6 80>100>120>140
lat pulldowns 3x6 85>100>115>130
db overhead press 3x6 45>55>60
machine flyes 3x6 80>100>120
lateral raise machine 3x6 85>100>115>130
also: because it feels amazing. i am aware it isn't efficient and i don't have enough recovery time in between, but the gains keep coming so i don't really care. i've been lifting for 1 month btw
My computer with the excel file of my program broke down so I’m going to go for a UL split with lots of jogging and simply not care beyond doing the lifts I feel like doing. At this point I like all lifts so I don’t think I’ll skip anything important this way.
I have a barbell w/plates, handles that work for close grip chin ups, and paralleles. And can't be bothered to buy other stuff.
So all lifts are cleaned up from the ground.
Here's the program:
>front squat (1x8, 2x4 all at 80%), chin ups 4xF, dips 4xF
>power snatch 4x2, push press (6, 3x4 all at 85%), chin ups 4xF
>front squat (4x6 75%), rdl 3x4, dips 4xF
>power snatch 4x3, push press (4x6 75%), chin ups 4xF
For now, I'm still increasing every week the weight on squats and push press, so I'm happy.
A: incline smith chest press, incline db press, cable flies, seated ohp, lat raises
B: pull ups, lat pulldowns, rows, rows, shrugs, read delt flies
C: biceps, biceps, biceps, triceps, triceps, triceps, biceps, triceps
ABCABCABC...
A:
Bench 3x5
Dips 3xF
Hyperextensions 3x12
Skullcrushers / close grip bench 3x12
Dumbell curl 3x12
B:
OHP 3x5
Neutral grip chinups 3xF
Bulgarian split squat 3x12
Barbell row 3x5
Dumbell curl 3x12
Rest days:
Wrist / Forearm curls
Crunches / Planks
>AxBxAxxBxAxBxx
New Card, what do you think?
Dyel twig programming. Try running this for longer than a month and see how moronic it is.
(A)
Bench
Incline db bench
Dips
Tricep pushdowns
Curls
-insert something for fun here-
(B)
OHP
Squat
Chinups
Tbar rows
Seated db shoulder press
Lat pulldowns
So far its working, numbers keep going up. Just takes a while to do though.
A:
rows paired with decline push-ups (3 sets)
squats paired with leg raises (2 sets)
B:
pull-ups paired with dips (3 sets)
lunges paired with hamstring curls (2 sets)
that's it?
jump rope, wrist curls and agile8
what do you even lift for?
good posture, but mostly for frick power
hope it works. i'm just always surprised when i see people putting in the bare minimum when it comes to lifting
i consider myself pretty hardcore tbh, bare minimum would be daily walk
UPPER (PUSH EMPHASIS)
pull ups 3xf
bench 3x5
behind the neck press 3x10
UPPER (PULL EMPHASIS)
weighted chin ups 3x5
ohp 3x10
bent over rows 3x10
breathing pullover 3x10
LEGS
leg raises 3xf
squat 5x5
rdl 2x10
deadhang to failure
gonna hop on super squats when my cut is over
last set is always to failure
workout tuesday thursday saturday and do boxing monday wednesday friday
>reason
gets me good results
>goal
to be jacked??
I follow the worst program imaginable and somehow never stagnated, don't post here very often though since everyone on this board is moronic and dyel.
what is the program you used to write your program. its aesthetic asf
>What is your current program
walk 40 minutes erry day
30 push ups
20 situps
as many chin ups as I can do with the remaining energy
I've been doing the walking all year, but saturday I added the others for the first time and I want to die. I feel crippled from the waist up
>Whats the goal of the program?
to not die at 35 like so many ISTirgins before me. I spent my whole 20s sitting on my ass at the computer doing nothing
>current program
Lower 1
Seated Calf Raise
Lying Hamstring Curl
RDL
Paused Goblet Squat
Single Leg Press
Push
Chest Supported DB Lateral Raise
Machine Chest Press
Pec Dec
Machine Shoulder Press
Cable Crossover Tricep Extension
Pull
Dumbbell Single Arm Row
Wide Grip Machine Row
Face Pull
Rear Delt Cable Flyes
Incline Bicep Curl
Lower 2
Standing Calf Raise
Seated Hamstring Curl
Leg Press
Leg Extension
Paused Goblet Squat
Upper
Teres Pulldown
Lengthened Range Cable Lateral Raise
Incline Dumbbell Press
Overhead Tricep Extension
Single Arm DB Preacher Curl
>reason
Got bored of PPL, so decided to do LPPLU (thinking of condensing it to ULUL though and adding cardio as I only walk currently)
>goal
Escaping skinny fat
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