Post your routine

Post your routine

  1. 1 month ago
    Anonymous

    No

  2. 1 month ago
    Anonymous

    can do legs rn so i do full body everyday, 1 exercise for each body part (back, arms, chest and shoulders)

    Back- latpulldowns/ cable rows/ dumbell rows on a machine/rows
    Arms- curls/triceps pushdown
    Chest- flat press/machine flies
    Shoulders- HOP/shoulder raises/upright rows
    plus some pull ups and chin ups

  3. 1 month ago
    Anonymous

    It's full body 3 day split + arm day on saturday. I focus on strength and cakisthenics; hypertrophy comes naturally.

    A:
    >Bench
    >Squat
    >Pullups (weighted)
    B:
    >OHP
    >Deadlift
    >Dips (weighted)

    I do a planche + frontlever workout right after the strength workout. I also finish it up doing some handstands.

    • 1 month ago
      Anonymous

      Can you post body? I am curious how that translates to hypertrophy.

      • 1 month ago
        Anonymous

        To be honest, I've changed my routine in order to add calisthenics a week ago, but I was already on a strength routine (with arms isolation)

    • 1 month ago
      Anonymous

      Phraks Greksull?

  4. 1 month ago
    Anonymous

    Here's mine:

    A:
    5x3+ Squat
    3x10 Front Squat
    3x10 Bench Press
    3x15+ Close-Grip Bench Press
    3x15+ Lat Pulldown
    3x15+ Barbell Curl

    B:
    5x3+ Overhead Press
    3x10 Barbell Row
    3x10 Deadlift
    3x15+ Dumbbell Row
    3x15+ Standing Calf Raise Machine
    3x15+ Dumbbell Lateral Raise

    C:
    5x3+ Bench Press
    3x10 Incline Barbell Bench Press
    3x10 Squat
    3x15+ Lat Pulldown
    3x15+ Close-Grip Bench Press
    3x15+ Incline Cable Flye

    D:
    5x3+ Deadlift
    3x10 Romanian Deadlift
    3x10 Overhead Press
    3x15+ Dumbbell Row
    3x15+ Standing Calf Raise Machine
    3x15+ Ab Crunch Machine

    xxABxCD

    Any comments, advice?
    Any input is welcome

    • 1 month ago
      Anonymous

      I don't like it fuck you

    • 1 month ago
      Anonymous

      5x3 over 3x5 is a little weird but if you really like it stick with it.
      But I will say that 5 sets of heavy deadlifts might be a little too much to recover from, even with 2 days rest.

  5. 1 month ago
    Anonymous

    Monday: off
    Tuesday: T-bar rows 10x20
    Wednesday: off
    Thursday: Floor press 10x15
    Friday: Core focused bodyweight.
    Saturday: OHP 10x20
    Sunday: Hex bar deadlifts 5 x 20

    curls/skullcrushers and sometimes lu raises every few days.

    • 1 month ago
      Anonymous

      Post an routine

      • 1 month ago
        Anonymous

        that is my routine.

      • 1 month ago
        Anonymous

        *ab

        • 1 month ago
          Anonymous

          40 bicycle crunches.
          1 minute plank.
          1 minute side plank (right)
          1 minute side plank (left)
          80 mountain climbers.
          ----- pause ------
          25 raised knee crunches .
          15 jack knife situps.

          x3.

    • 1 month ago
      Anonymous

      Bro, thats the strangest routine I've ever seen, lmao. The fact it works makes it even kore interesting, kek. How did you come up with it? Do you do any isolation you didn't mention or nah?

      • 1 month ago
        Anonymous

        I am autistic and hate variation, I tried to make a routine based on movements I enjoy doing.

        mentioned everything I do, there's nothing besides this, I also didn't deviate from it, these are the only exercises I've done with an exception for OHP, I used to do front raised and shifted to those.

        • 1 month ago
          Anonymous

          What's ur cycle

          • 1 month ago
            Anonymous

            >Results: Urine bufotenine levels were significantly higher in ASD subjects (3.30 +/- 0.49 microg/L, p<0.05)

            https://pubmed.ncbi.nlm.nih.gov/20150873/

            apparently I'm endogenously mega-dosing myself with toad venom.

        • 1 month ago
          Anonymous

          What the fuck you're built like Muggshot from Sly Cooper.

    • 1 month ago
      Anonymous

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

      I am autistic and hate variation, I tried to make a routine based on movements I enjoy doing.

      mentioned everything I do, there's nothing besides this, I also didn't deviate from it, these are the only exercises I've done with an exception for OHP, I used to do front raised and shifted to those.

      Do you have any full body pics with legs? I’m a similar way, hate variation and favor similar exercises so I’m just curious

      • 1 month ago
        Anonymous

        closest I have but it wasn't in good light and bloated from food.

        my thighs are pretty small but my calves are good so no one complains.

        • 1 month ago
          Anonymous

          Okay interesting, yeah I’ve been thinking of doing more front squats for my thighs and quads because I think they’re lacking a bit from only deadlifts

        • 1 month ago
          Anonymous

          Lookin like Nemesis from RE god damn

        • 1 month ago
          Anonymous

          I don't like this physique at all for some reason.

        • 1 month ago
          Anonymous

          looking like ultimate kars

        • 1 month ago
          Anonymous

          The tunneler strikes again
          Mirin

    • 1 month ago
      Anonymous

      I remember you. Didn't you used to do front raises?

      • 1 month ago
        Anonymous

        I switched to OHP at some point because it uses more or less the same muscles and doesn't strain your wrists as much.

    • 1 month ago
      Anonymous

      are these sets to failure? whats your rest time?

      • 1 month ago
        Anonymous

        they don't start as failure but by the time you're nearing 7+ sets they are to failure.

        I train throughout the day/evening, rather than in a single continuous session, I have everything at home and don't care for efficiency.

        • 1 month ago
          Anonymous

          ive been thinking about a routine like this but have never seen someone doing it. why did you settle on 10x20? my issue is that during the work week i only have 30-40 mins to train so i might have to adapt a different set/rep scheme

          • 1 month ago
            Anonymous

            I was too lazy to buy microplates, I will decrease it to 15 again soon.

            OHP is not a lift you can make huge jumps in without losing volume and my lightest plates are 5kgs.

            • 1 month ago
              Anonymous

              Me too. I only own 45s, 25s, and 10s. Makes progression a nice rep/set puzzle.

    • 1 month ago
      Anonymous

      diet?

      • 1 month ago
        Anonymous

        I don't track anything, I do cut and bulk though but I just eat more, or less.

        made sopa de ajo the other day, had a ton of leftover baguette from cheese fondue.

        • 1 month ago
          Anonymous

          damn looks good

          • 1 month ago
            Anonymous

            it is good for when you have leftover bread.

            the basics are frying some oil with a lot of garlic and ham (or another cured meat of choice) with paprika powder.

            stir bread through this, add chicken stock, chuck in some parsley for taste, then top it with some type of egg before serving.

            but of course you have to make vegetable and Hispanice adjustments to suit your preferences, i.e I prefer a more savoury flavor so I'm adding some parmesan to it, that also means I won't need as much salt.

            I used carrots and bell peppers as vegetables because I also had those leftover from fondue.

  6. 1 month ago
    Anonymous

    why did you send Big Stiffy to the shadow realm

    • 1 month ago
      Anonymous

      He'll return in one day but to him it will have been a year

  7. 1 month ago
    Anonymous

    r8

    • 1 month ago
      Anonymous

      How are your arms? Looks like you need more isolations.

  8. 1 month ago
    Anonymous

    monday
    squat, bench, pendlay rows, weighted fat bar wide grip pull ups, dips, split squats
    wednesday
    ohp, front squat, lunges, pendlay rows, pullovers, weighted fat bar pull ups, dips, zottman curls
    friday
    squat, bench, deadlift, leg curl, chest flys, weighted wide grip pullups, tricep rope pushdown

  9. 1 month ago
    Anonymous

    Week 1. Progressing pretty well. Lifts are always going up. Would like some criticism for some restructuring though.

    • 1 month ago
      Anonymous

      Week 2.

      • 1 month ago
        Anonymous

        Based neck piller
        Though you don’t need to do lateral necks, the sides get hit simply from the front flexion. Don’t risk injury (it’s not hard to tweak something like this)

    • 1 month ago
      Anonymous

      Is that Greyskull?
      Ton of accessories there but fair play if you have the time
      Greyskull is fun

      • 1 month ago
        Anonymous

        Yes it's the Phracks variant. I spend no more 2 hours at the gym but I like it. Once I'm in the gym I don't want to leave.

  10. 1 month ago
    Anonymous

    531
    First set last
    A pulling movement of my choice, usually pullups
    A core movement of my choice, usually crunches
    Sauna
    Plunge
    Jacuzzi

  11. 1 month ago
    Anonymous

    any help or suggestions?

    [...]

  12. 1 month ago
    Anonymous
  13. 1 month ago
    Anonymous

    Grey skull every other day rather then 3x a week. I do phraks variant with added lateral raises on ohp days and hanging leg raises on bench. His book also said to do frequency trainingpyramid sets of pushups and pull ups for volume. So I do those as well. Cardio on off days

    • 1 month ago
      Anonymous

      What kind of progress have you been seeing? Are you a beginner?

      • 1 month ago
        Anonymous

        I'm a skele with very little lifting exp prior. Spent probably 3 months fucking around with SS and other meme shit before I started this. 2 months into grey skull I've had to deload weighted chin ups and ohp but other than that it's been steady gains. I do RDL's instead of regular deadlifts. I find them more comfortable.

  14. 1 month ago
    Anonymous

    Saturdays, and Wednesdays: 3x5 Squats (although I fucked my knee up so I'm doing other leg exercises for now), OHP, Pendlay Rows and Benchpress
    Mondays: The same as above except I swap out Squats for Deadlifts
    Sundays and Tuesdays: Light cardio on the treadmill and 3x12 (I'd do more sets but it takes too damn long) arm exercises, trying to incorporate some forearm isolations since they're lagging behind a bit
    Thursdays and Fridays I don't go; those afternoons after work are for visiting family.
    So how scuffed is this routine I kinda just threw together when I finally decided to start going back to the gym?

  15. 1 month ago
    Anonymous

    I just vary my routine. Today i did

    >ohp, incline bench, lat pulldowns , dead lifts, lateral raises

    Then i left.

    Next time i go to the gym. Im gonna just do

    >barbell squats, leg curls, leg extensions

    The time after that. Im gonna do

    >push ups, wrist rollers, stomach vacuums

    Areas for improvement bros????

    • 1 month ago
      Anonymous

      >Areas for improvement bros????
      Yes, get an actual routine so you can quantify expected and actual progress.

      • 1 month ago
        Anonymous

        I was thinking of trying vince girondas master series tbh anon

  16. 1 month ago
    Anonymous

    is there a good routine if you have limited amount of weight and a pair of rings?

  17. 1 month ago
    Anonymous

    Upper 1
    Bench press 5/3/1 progression scheme
    Close grip bench press 3x10-12 superset DB rows 3x10-15
    Seated barbell press 3x6-8 superset pull ups 3xfailure
    Lateral raises 4x10-15
    curls(db or bb whatever im feeling that day) 5x10

    Lower 1
    Squat 5/3/1 progression
    Paused squat 3x8-10
    Split squats 3x10-12
    RDLs 4x10
    Calf raises 5x20-30

    Upper 2
    OHP 5/3/1 progression
    DB Incline bench 3x8-12 superset meadows row 3x10-15
    Seated DB press 3x10-12 superset pull ups 3xfailure
    Pullovers 3x10(I sometimes skip these)
    Curls(db or bb whatever im feelin) 5x10

    Lower 2
    Deadlift 5/3/1 progression
    Squat heel elevated 5x10
    Calf raises 5x20-30

    I could use some help on my second lower day cause after deadlifting heavy and even more so especially after the squats I am plumb tired and dont feel like doing anymore. Ive even skipped the calf raises cause I just feel done. other then that, I like this program I made for myself. I was doing 531 BBB but found it to be minimalist and retarded(you wont get big from it) but I did enjoy the strength progression side of it for the main lifts. it did get me a 150lb OHP, a 235lb bench press, 285lb squat, and a 345lb deadlift. you can look up how it works, but if you dont know--basically one week you do 3 sets of 5, then the next week 3 sets of 3, and on the final week you do one set of 5, set of 3, and a set of 1. then you reset it and add 5lbs. every 2 cycles of this you deload. it helps me keep focused cause I have an issue of being stagnant and just doing the same weight for months on in. give it a shot.

    • 1 month ago
      Anonymous

      I looked at BBB and figured the volume is way too low, at least when still lifting low weights.
      So I am doing this

      Upper 1:
      OHP 3-6x5
      Pullups: 8-12x5
      Close grip bench: 6-10x5
      Arms Usually barbell curls and skullcrushers superset, sometimes cables,10-20 reps going for maximum poompa 3-5 sets.

      Lower 1:
      Squats (high bar because it's what I know): 3-8x5
      Romanian deadlifts: 6-10x5
      Full ROM Hanging Leg raises 5 sets

      Upper 2:
      Bench press: 3-6x5
      Barbell row: 6-10x5
      OHP: 6-10x5
      Arms same as upper 1

      Lower 2:
      Deadlift: 3-6x5
      Front Squats: 6-10x5
      Full ROM Hanging Leg Raises x5

      4 times a week. Can run 5 if you'd want to, with fifth day mainly being upper body plugging the holes (low back volume, more specific delt exercises etc).
      I like to run each variation for a couple of weeks in a row to specialize on strength gains, then switch up. Still recouping strength from when I lifted 5+ years ago, going easy on squats and deadlifts with adherence to technical failure and not absolute failure to reduce risk injury from being a 30 year old boomer.

      , as you can see the setup and idea is the same just with more volume/intensity and actually doing arms because why the fuck would you not spend 5-15 extra minutes to do supersets between a curl and some type of extension, I fail to see how that is going to interfere with anything.

      I don't follow any specific loading scheme, hence the floating rep ranges. Sometimes I work up to a weight I do for 2-3 sets, sometimes I do the same weight straight for 5 sets.
      E.g squats with 100kg working sets, the first session might be:
      80kg x 6
      90kg x 6
      100kg x 6 x 3

      With the two "warmups" counted as working sets. Then later on, not necessarily next session but depending on feel, it might be 100kg x 6 x 5. Then either extend that to 7 reps and then 8 reps before increasing weight, or jumping straight to 105-110kg for 4-5 reps a set with fewer working sets.

      This way just makes more sense to me, I am a returning lifter so I just follow how I feel and allow a lot of flexibility for intensity. Some people respond very well to low volume very high intensity, some need more volume, I am still kinda figuring it out.

  18. 1 month ago
    Anonymous

    I've been doing an absolutely retarded routine but a month and a half of my lifts are skyrocketing (pullovers, t rows, calf raises, and standing press), I'm talking a rep pr every week, and a weight pr every 2.5 weeks.
    I'm doing one set to failureof the following exercises every Monday, Wednesday and Friday:
    Barbell hacksquats
    Dumbell pullovers
    Barbell t rows
    Dumbell French press
    Barbell deadlifted calf raises
    Reverse grip floor press
    Barbell reverse curls
    Barbell standing press

    The one drawback is that the reverse grip floor press has slowly regressed. Gonna try it with lighter weight for 10-20 reps and see if that helps, and if that doesn't work I'm going to do it normal, pronated grip.

    I also squeeze one of those 1.5 captains of crush hand grippers throughout my training days, and do one set of hanging leg raises (that I do between two dining room chairs) and one set of pull-ups to failure (off of any ledge I can reach).

    • 1 month ago
      Anonymous

      Oh I forgot to mention I do plate neck curls in 4 directions 1x50

    • 1 month ago
      Anonymous

      Oh I forgot to mention I do plate neck curls in 4 directions 1x50

      Looking pretty good anon

  19. 1 month ago
    Anonymous

    Push:

    BB Flat Benchpress - 4x6
    EZ Curl Skullcrushers - 3x10
    Seated DB OHP - 3x8
    Machine Chest Press - 3x10
    DB Lat Raise - 3x12
    Tricep Ext - 3x10

    I’ll slightly vary these exercises by changing rep ranges and changing to an incline/db etc.

    Pull:

    Seated Cable Row - 5x5
    Preacher Curl (Plate Loaded Machine) - 3x10
    Close Grip Lat Pulldowns - 3x10
    Cable Bicep Curl - 3x12
    Straight Arm Pulldown - 3x12

    I’ve got an autistic thing where my main pull exercise is the cable row, I’m trying to get to the bottom of the stack which is probably retarded but that’s why it’s a 5x5. I’m one pin from the bottom so it’s working. Straight arm pulldowns are unreal also, best pump/exhausting exercise to finish with.

    Legs:

    Hack Squat - 4x8
    Leg Extension - 4x12
    Seated Calf Raise - 3x10
    Seated Hanstring Curl - 3x10
    Hip Thrust - 3x10

    Main focus of my leg days are quads because that’s all that’s needed for aesthetic legs. Don’t personally regular squat often but do it sometimes when the gyms quiet.

  20. 1 month ago
    Anonymous

    A:
    Pullups 4x9
    Ohp 4x12
    Bench press 4x10
    Inclined bench press or pec flies 4x10
    Dumbell lateral rises 4x12
    Rope pushdowns 4x12
    Cable high pulley extension 4x12 usually no more energy at this point tho.

    B:
    Squats 4x12
    Deadlifts 4x12
    Hip thrusts 4x12
    Calf raises 4x12
    Leg press 4x12

    C:
    Barbell rows 4x12
    Seated row or lat pulldown 4x12
    Hammer curl 4x12
    Barbell curl 4x12
    Reverse curl 4x12
    Face pull 4x12
    Pullups 4x9 sometimes

    I run this 3 days then rest and 3 days again. Chest weak af but my back and legs doing great. Any suggestion?

  21. 1 month ago
    Anonymous

    Upper 1:
    OHP 3-6x5
    Pullups: 8-12x5
    Close grip bench: 6-10x5
    Arms Usually barbell curls and skullcrushers superset, sometimes cables,10-20 reps going for maximum poompa 3-5 sets.

    Lower 1:
    Squats (high bar because it's what I know): 3-8x5
    Romanian deadlifts: 6-10x5
    Full ROM Hanging Leg raises 5 sets

    Upper 2:
    Bench press: 3-6x5
    Barbell row: 6-10x5
    OHP: 6-10x5
    Arms same as upper 1

    Lower 2:
    Deadlift: 3-6x5
    Front Squats: 6-10x5
    Full ROM Hanging Leg Raises x5

    4 times a week. Can run 5 if you'd want to, with fifth day mainly being upper body plugging the holes (low back volume, more specific delt exercises etc).
    I like to run each variation for a couple of weeks in a row to specialize on strength gains, then switch up. Still recouping strength from when I lifted 5+ years ago, going easy on squats and deadlifts with adherence to technical failure and not absolute failure to reduce risk injury from being a 30 year old boomer.

  22. 1 month ago
    Anonymous

    routines are overrated

  23. 1 month ago
    Anonymous

    I do Candito 6-week. I don't want to have to type out the entire routine since it's basically the same thing every week with variations in weight, reps, sets, and how many days I go.
    The gist is this:

    Leg day:
    Squat
    Deadlift (or a variation thereof depending on the day)

    Upper Body day:
    Bench
    Row
    OHP
    Row
    Curls (optional)
    Tricep push-downs (optional)

    The volume decreases and the intensity increases every week until the 6th week of the program, where I just try for my 1RMs in OHP, Bench, Squat, and Diddly.
    Workouts take no time at all and I've been making fairly quick progress.

    • 1 month ago
      Anonymous

      >no vertical pull
      Only back exercise I have practically done for the past months is pullups, and my back is disproportionally my most developed part.
      Didn't even program for hypertrophy, I did 3-6 rep range weighted pullups. Reached +30kg for 6 reps, from being able to do 6 reps with BW this summer. Maybe I was just built for it idk but if I had to pick a single back exercise it would always be a variation of a pullup.

  24. 1 month ago
    Anonymous

    A :
    - power clean & jerk from high blocks
    - Paused high bar back squat
    - bench press
    - snatch grip RDL / underhand incline band pull part (or lat pulldown) / weighted plank
    - 20 min jump rope

    B:
    - Power snatch from high blocks
    - front squat
    - snatch grip deadlift from low blocks
    - bench press (or weighted plank / Bulgarian Split squat / face pull)
    - 20 min jump rope

    Twice a week.

    I just recently started going to A and B the same week, usually I would do A every 4-5 days 3 or 4 times and then switch to B, I would go swimming 2 or 3 days after my gym workout but I recently ruptured my eardrum due to an infection, so I'll be avoiding pools for 3 or 4 more weeks. I added jump rope to compensate the loss of cardio training.

  25. 1 month ago
    Anonymous

    Can someone r8 my routine? Trying to lose 15 pounds by my wedding in April but it might not be doable at this point…

    Push
    Fiat, incline, decline bench
    Shoulder press
    Tricep extension

    Pull
    Bent over row
    Lat pull-down
    Face pulls
    Shrugs
    Bicep curls
    Forearm curls

    Legs
    Squat
    Diddly
    One legged split squat
    Calves
    Abs

    3 days on 1 day off

    Rowing machine 30 minutes 5 days per week

  26. 1 month ago
    Anonymous

    Everything is super set for time management

    Routine 1
    Pull Up
    Chin Up
    Push Up

    Bench
    Split Squat

    DB Row
    Barbell Squat

    Planks
    Farmers Walk

    Routine 2
    Pull Up
    Chin Up
    Push Up

    Romanian Dead Lift
    45 degree incline press

    Reverse Lunges
    Body Row

    Side Plank
    Reverse Fore Arm Curl

    Routine 3
    Pull Up
    Chin Up
    Push Up

    1 Arm Over head press
    Bulgarian Split squat
    Barbell Row

    Triceps Extensions
    Bicep Curl
    Calf Raises

    Half Rest day
    Swimming (min 30 laps in 50M pool)

    Workout days are
    Wednesday
    Friday
    Sunday
    Monday
    Tuesday (Swimming day)

    Currently 187 lbs down from a 244 fat slob.

  27. 1 month ago
    Anonymous

    Day 1
    Squats
    Leg curl
    Incline chest press machine
    Barbell row
    Lat raise
    Barbell curl ezbar
    Overhead triceps extension 21

    Day 2

    Overhead Tricep extension
    Barbell curl ezbar
    Lateral raise
    Barbell row
    Incline chest press machine
    Leg curl
    Squats

    Day 3

    Barbell lunge
    Stuff legged deadlift
    Lat Pulldowns
    Flat dumbbell press
    Upright row
    Dumbbell curl
    super French press machine (similar to skullcrusher)

    Rate, wondering if I should swap upright row and maybe add in something for rear delt. Did try benching over incline press but I basically feel nothing on bench but get a nice pump on the machine

  28. 1 month ago
    Anonymous

    What routine do I need for this

    • 1 month ago
      Anonymous

      Steroids you fat goober

  29. 1 month ago
    Anonymous

    A
    Bench pyramid to failure due to heavy weight then drop down
    Ring dips and seated press superset
    Triceps pull-down a and lay raises superset

    B
    Pull ups till failure
    Ring pulls in different angles till failure
    Pull downs 3x12 when I can’t use the rings anymore
    Barbell biceps curls till failure, usually 4x10 with 40kg.

    C
    ATG squats for knee recovery, work up to a good weight and then be done with it and go home.

    I’ve done enough deadlifts and lower back-body work in my days and I don’t care anymore.

    ABCABxx

    And some walks on rest days. Pic rel

  30. 1 month ago
    Anonymous

    Should I stick to a routine and do 8-12 reps or is it better if i just train as hard as i can till failure + dropsets? Does it make a difference? I prefer not really keeping track of my reps and just going insanely hard.

  31. 1 month ago
    Anonymous

    Push
    Pull
    Legs
    repeat
    1 rest day a week

  32. 1 month ago
    Anonymous

    Full body split 3x a week
    >3x5 Weighted dips
    >3x5 Barbell squat
    >3x5 Weighted pull ups
    >3x5 OHP
    >Ab wheel/leg raises

    I also do cable shit with arms whenever i have extra time in the session and in warm up i train frogstand to handstand for 15—20mins.

  33. 1 month ago
    Anonymous

    I simply do what my body wants. Today I did a mace workout following these exercises. https://www.youtube.com/watch?v=rRXI8xC7J8w

    I did the first one for 1x3 with my right arm only. Second one for 3 sets. 2x10 of the squats. 4x15-20 on the rebel presses. All on my 25 lbs. mace. This was my third or fourth workout using these movements. I was struggling to get 5-8 reps on rebel presses before today.

  34. 1 month ago
    Anonymous

    Today is my first time in the gym but I wont get a trainer until next week. Is this a good beginner routine? Can you give exact numbers on reps?

    • 1 month ago
      Anonymous

      Shit I meant OP routine.

  35. 1 month ago
    Anonymous

    Monday: Bench, Close Grip Bench, maybe some abs and calves at the end
    Tuesday: Meadows Row, One Arm Barbell Row, Pull ups, Shrug/trap movement, Arm Blaster Hammer Curls
    Wednesday: off
    Thursday: OHP or Seated BTN Press, Dips, Skullcrushers, maybe some calves
    Friday: Deadlifts, Box Squats, SLDL, maybe hit a little back, abs, more curls. Only day of the week I goto the actual gym so I mess around with the machines sometimes too. Rest of the days are at home.

  36. 1 month ago
    Anonymous

    Currently running a greyskull plus physio mix, feels good, right amount of volume now that ive added a few things, currently trying to lower BF and have found my strength go up and bodyweight go down since doing this

  37. 1 month ago
    Anonymous

    I'm still a newbie (basically 5 months in but started with my bulk and went to the gym more regularly in september) and been doing the PPL for 4 weeks now.
    I'm a skelly (currently 62kg,183cm) and I focus more on hypertrophy and a bit on strength.

    Push:
    DB flat press
    DB incline press
    Chest dips
    DB Shoulder press
    DB Lateral raise
    Cable rear delt fly
    DB Skullcrusher
    Triceps rope pushdown

    Pull:
    Pull ups
    seated cable rows
    iso lateral front lat pulldown
    Lat pull down
    biceps curl machine
    hammer DB curls
    Cable curls

    Legs:
    Leg press machine
    Leg extension machine
    lying leg curls
    Squat

    On the second day of each Session i sometimes change the variation of some workouts, like changing from DB hammer curls to cable hammer curls and such. Same to the reps and the sets but most of them are either 3x10 or 2x12.
    Started to see some little changes on my body (especially chest and arms) and gained a decent amount of weight (Was 58kg when i started in september)
    Would appreciate any advices.

    • 1 month ago
      Anonymous

      How long are your workouts? You should be good with that routine for a while as long as you enjoy it. As long as you are sufficiently pushing yourself and feeling worn down in your workouts then you will continue to make progress. Being new you could do half the exercises and still see decent progress.

      • 1 month ago
        Anonymous

        Around 1h20m - 30m, with legs only a hour. I always feel great after each workout and at the same time feel worn out but it's always a good feeling.
        >Being new you could do half the exercises and still see decent progress.
        You're right, I'm just obsessed to workout every single muscle part more efficient and don't leave any behind. Like with shoulder I have exercises that focuses more on my rear delt and the other on my front.

        • 1 month ago
          Anonymous

          Obviously I just use one workout per Muscle part on each session.

        • 1 month ago
          Anonymous

          If you notice your recovery starts to lack then cut the work outs down to around 60 minutes.

  38. 1 month ago
    Anonymous

    Dips: 100-120 reps
    Pushup: 50-70 reps
    Pullup+chinup: 40-50 reps
    Situp+legraise: 100-120 reps
    Squat: 100-120 reps

    Only do this 2x or 1x times + some cardio per week if im lazy and busy screwing pussy

    • 1 month ago
      Anonymous

      you look good but you have the smallest nipples in the world and its really fucking with me

      • 1 month ago
        Anonymous

        Is there a nipple routine you recommend

      • 1 month ago
        Anonymous

        >his nipples can't be that small
        >looks at picture
        >ok yeah why are they so small

  39. 1 month ago
    Anonymous

    PPL

    >BB Bench, Incline DB Bench, OHP, Tricep isolations to fail, Lateral Raises to fail
    >Pull ups, Yates Rows, Deadlifts, Curls to fail
    >Leg Press, Leg Extension
    Sometimes I repeat isolations to add more volume. I've made pretty good gains so far. Also I have a bad sunburn.

  40. 1 month ago
    Anonymous

    10x3

    Workout 1: weighted pull-ups
    Workout 2: OHP
    Workout 3: leg press, RDL, straight-arm pulldowns, weighted dips

  41. 1 month ago
    Anonymous

    monday/thursday:
    stretches
    5 minute high incline walk
    2x10 leg extensions
    2x10 lying leg curls
    4x10 lat pulldown
    4x10 rows
    4x5 bench presses
    tuesday/friday
    10-20 minute high incline walk
    2x10 leg extensions
    2x10 leg curls
    2x5 lat pulldowns
    2x5 lat rows
    2x5 bench presses
    I find cardio really boring so my methodology is to have short but intense walks, also my apartment gym does not have free weights so I manage with this.

  42. 1 month ago
    Anonymous

    Push:
    > Ring Dip
    > Squat
    > Ring Push Up
    > Core work, tricep accessories

    Pull:
    > Ring Pull Up
    > Deadlift
    > Bodyweight Row
    > Core work, bicep accessories

  43. 1 month ago
    Anonymous

    >Monday – Workout A1
    Romanian Deadlift: 2 sets of 6 and one all-out heavy double rest/pause set
    Pronated Lat Pulldown or Pull-Up: 2 sets of 6 and one all-out heavy double rest/pause set
    Bent-Over Lateral: 2 sets of 8 and one 6-8-10 drop set
    Standing Barbell Curl: 2 sets of 6 and one all-out heavy double rest/pause set
    >Tuesday – Workout B1
    Front Squat: 2 sets of 6 and one all-out heavy double rest/pause set
    Bench Press: 2 sets of 6 and one all-out heavy double rest/pause set
    Dumbbell Lateral Raise: 2 sets of 6 and one 6-8-10 drop set
    Lying Dumbbell Triceps Extension: 2 sets of 6 and one maximum mTor activation set
    >Wednesday – Workout A2
    Lying Leg Curl: 2 sets of 6 and one 6-8-10 drop set
    Straight-Arm Pulldown or Dumbbell Pullover: 2 sets of 6 and one maximum mTor activation set
    Pronated Chest-Supported Row: 2 sets of 8 and one all-out heavy double rest/pause set
    Preacher Curl: 2 sets of 6 and one maximum mTor activation set
    >Thursday – Workout B2
    Leg Extension: 2 sets of 6 and one 6-8-10 drop set
    Pec Deck or Cable Crossover: 2 sets of 6 and one maximum mTor activation set
    Military Press or Dumbbell Shoulder Press: 2 sets of 6 and one all-out heavy double rest/pause set
    Close-Grip Decline Bench Press or Dip: 2 sets of 6 and one all-out heavy double rest/pause set
    >Friday – Workout A3
    Glute Ham Raise or Reverse Hyper: 2 sets of 6 and one maximum mTor activation set
    Supinated Lat Pulldown: 2 sets of 6 and one 6-8-10 drop set
    Neutral-Grip Cable Seated Row: 2 sets of 6 and one maximum mTor activation set
    Dumbbell Hammer Curl: 2 sets of 6 and one 6-8-10 drop set
    >Saturday – Workout B3
    Hack Squat Machine or Leg Press: 2 sets of 6 and one maximum mTor activation set
    Incline Bench Press or Incline Dumbbell Press: 2 sets of 6 and one 6-8-10 drop set
    Dumbbell Front Raise on Incline Bench: 2 sets of 6 and one maximum mTor activation set
    Rope Triceps Extension: 2 sets of 6 and one 6-8-10 drop set

  44. 1 month ago
    Anonymous

    >5'10, 230lbs posting
    >lifting approx 2.25/4/5/6.5

    my routine:
    >week 1: 1x Failure @ 70% + 5xF Assistance
    >week 2: 1x Failure @ 80% + 5xF Assistance
    >week 3: 1x Failure @ 90% + 5xF Assistance
    >week 4: rest

    >Mon: Incline Bench Press > Dip
    >Tue: Front Squat > Pistol Squat
    >Wed: Pendlay Row > Pullup
    >Thu: Overhead Press > Handstand Pushup
    >Fri: Deadlift > Rack Pull
    >Sat: Chinup (just 5xF, no added weight)

  45. 1 month ago
    Anonymous

    Push day and pull day
    Do 4sets x 8-10reps and 3sets x 8-10 reps for triceps/biceps
    For legs i do squats, leg extensions, calf raises, something for hamstrings and hip thrusts
    2 times per week I do abs

  46. 1 month ago
    Anonymous

    Monday:
    >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
    >Do some pullups/chinups/pushups on tree branch while resting
    >Sprint uphill 3 times
    Tuesday:
    >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
    >Do some pullups/chinups/pushups on tree branch while resting
    >Sprint uphill 3 times
    Wednesday:
    >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
    >Do some pullups/chinups/pushups on tree branch while resting
    >Sprint uphill 3 times
    Thursday:
    >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
    >Do some pullups/chinups/pushups on tree branch while resting
    >Sprint uphill 3 times
    Friday:
    >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
    >Do some pullups/chinups/pushups on tree branch while resting
    >Sprint uphill 3 times
    Saturday:
    >Wrestle, strike and shoulder a 200 lbs. sandbag for an hour
    >Do some pullups/chinups/pushups on tree branch while resting
    >Sprint uphill 3 times
    Sunday:
    >Rest

    • 1 month ago
      Anonymous

      >pushups on tree branch while resting
      at the same time?

  47. 1 month ago
    Anonymous

    Built a rough gym in the garage. Got the barbell, 2x45lbs, 2x10lbs, 2x2.5lbs plates, and 1 35lb dumbbell and 2 25lb dumbbells. Got a 20lb kettlebell from a friend and of course the rack has a pull-up bar and I bought rings to supplement.
    Question is since I'll be maxing out on weight do I simply increase the reps instead? Do I switch to a calisthenic weightlifting routine?
    Any suggestions and guide would help, thanks!

    • 1 month ago
      Anonymous

      would greyskull make the most sense and then just up reps?

  48. 1 month ago
    Anonymous

    I suck so I am not posting. Hopefully pushing intensity, volume, and frequency up will lead to something.
    Trying to eat more protein too.

    • 1 month ago
      Anonymous

      Unless you're trying to get fat you aren't accomplishing anything by just lifting and eating more

  49. 1 month ago
    Anonymous

    PPL
    Push:
    Overhead press - warm up to 3x5
    Bench - warm up to 3x5
    Dips - 3x8-12
    Lateral Raise - 3x8-12
    Cable fly - 3x10
    Cable Lateral Raise 3x10
    Tricep Overhead 3x10
    Tricep Pulldowns 3x10

    Pull:
    Deadlift/Power cleans - work up to 1x5
    Pullups - 3x10
    Bent over dumbbells row - 3x10
    Incline Dumbell Bicep curl - 3x10
    Close grip barbell Bicep curl - 3x10
    Facepulls/Glute-hamstring raises - 3x10-15

    Legs:
    Leg extension - 3x10
    Squat/Hacksquat - work up to 3x5
    RDL's - 3x8
    Sled pushes/Pulls - x3
    Hamstring Curl - 3x10
    Leg Press - 3x10
    Calf raises - 3x10
    Nordic hamstring - 3xfailure

    would love to hear thoughts/suggestions IF you are bigger than me

  50. 1 month ago
    Anonymous

    im on week 4 rn

    • 1 month ago
      Anonymous

      Here's meso 2 out of 3. As you can see, it chest focused. Meso 3 will also be chest focused, obviously.

      I can repeat the same macrocycle if i want to emphasize my back by just switching the chest exercises in meso 2 and 3 for back exercises

      After I'm done with this entire macrocycle (3 mesos), i will probably focus more on my side and rear delts, forearms, glutes, and abs, at least for meso 1, after which i will probably focus the majority of my training on rear delts and forearms.

      • 1 month ago
        Anonymous

        Also if you can notice i changed dips for overhead cable extension and bb curls for ez bar curls, cause dips and bb curls kind of make my forearms not feel very good, in a bad way

        I also increased the rep ranges on the flyes cuz i feel my chest better that way

  51. 1 month ago
    Anonymous

    I'm going full brosplit mode in 2023, don't even give a shit anymore

  52. 1 month ago
    Anonymous

    Every workout day I do 15 sets of a single exercise. I start at the heaviest weight I can still get 10 reps with. 1 minute rest between sets. Once I drop below 5 reps in a set, I take 20% of the weight off and continue. Repeat until I reach 14 sets. Final set I reduce the weight significantly and just go to failure, usually 20-30 reps.

    Current starting weight in parentheses.

    Monday: Dumbell Bench Press (200lbs)
    Tuesday: Lat Pulldowns (245lbs) or Seated Rows (200lbs)
    Wednesday: Dumbell Overhead Press (140 lbs)
    Thursday: Rest
    Friday: Superset of some kind of bicep curl and tricep extension. Usually dumbell hammer curls (45lbs per dumbell) and dumbell overhead extension (single 70lbs dumbell).
    Saturday: Squats (315lbs) or leg press (540lbs), 2 minute rest between sets on these though cause fuck that.

  53. 1 month ago
    Anonymous

    is it a bad idea to do compounds one day and accessory isolations the next day back and forth?

    • 1 month ago
      Anonymous

      No, but you should let those muscles get a rest day before going back to the compounds.

  54. 1 month ago
    Anonymous

    A:
    Bearhug Squat 3x12 (150lb sandbag)
    Dips 3x8
    Push Up 3x12
    Hardstyle Plank 3x30 sec
    Dead Hang 60 seconds (pronated)

    B:
    Sandbag Shouldering 2x6 (100lb)
    Chins 3x8
    Hardstyle Plank 3x30 sec
    Dead Hang 60 seconds (supinated)

    • 1 month ago
      Anonymous

      Forgot pic. I use IronMind bags with no handles.

  55. 1 month ago
    Anonymous

    A
    3x6-8 bench press
    3x6-8 db shoulder press
    3x8-12 incline mach. press / decline push-up
    3x8-12 tri. pushdown / overhead ext.
    3x10- high cable fly
    3x10- side lateral raise

    B
    3x6-8 weighted neutral grip chin-up
    3x6-8 db row
    3x8-12 chest sup. row / inverted row
    3x8-12 ez-bar / hammer curl
    3x10- rear delt raise
    3xF bw chin-up variation

    C
    5x10- leg extension
    5x10- leg curl
    5x10- single leg calf raise
    3x8-12 bb hip thrust
    3x10- weighted ab exercise
    3x10- bb russian twist

    I know my leg workout is awful, but the right side of my hip and lower back is so completely fucked, so I cant do any type of squats or deadlifts. I have to be careful even with leg extensions, curls and calf raises, and use low / moderate weight so I dont develop pain in that area

  56. 1 month ago
    Anonymous

    Full body every day unless I'm too sick to move.

  57. 1 month ago
    Anonymous

    ok i guess but why

  58. 1 month ago
    Anonymous

    Only dumbells at home up to 80 lbs. 4 bicep exercises and 2 back one day. 5 shoulder exercises and 1 shrug the next day. 5 chest and tris exercises the next. Constant rotation 7 days a week. 3 set of 10 reps for each exercise and a 2 min timed break between each set. Takes me about an hour each day, but the rest between sets have boosted my gains huge. I used just wait 15-30 secs and it would kill my workouts. Also have an iron neck halo thing (8 different neck positions/ exercises) that I do at the minimum 2 times a week (all depends on time i have left after the workout). Been doing this for 6 months with decen results. Just started 300mg test c (two 150 shots every 3-4 days) a little over a month ago and basically made more progress than I did in 6 months. Wish I would've done it sooner

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