Routine

Thoughts?
Will be joining a gym for the first time in week or two tops
Took my time "studying" routines and stuff and decided to follow this plan
Is this good for 6 months? Or is this routine supposed to not last that long?
I'm a sedentary fat fuck so the "excessive"(?) cardio has to stay, my heart/cardiovascular system is my biggest weakness right now

  1. 1 week ago
    Anonymous

    yes

  2. 1 week ago
    Anonymous

    this is the best beginner program you could possibly do

  3. 1 week ago
    Anonymous

    seems great - im assuming the strength stuff are 'working sets' and notinclusing ROM / warmup

    definitely go 6 days a week, dont be scared to go 7 sometimes - but really use that extra day to get outside and do an outdoor active activity and you will see progress.

    track your calories including exercise and subtract only 500 cal from that and eat as clean as possible, no boxed food and you will get massive returns, you will turn into a fat furnace.

    >supposed to last 6 months

    anon ... make it part of your life forever and then WAGMI

  4. 1 week ago
    Anonymous

    you're going from a sedentary fat fuck (your words) to doing 3 HIITs and 3 hours of cardio a week?

    Have you changed your diet at all?

    Tracked what you eat, upgraded to high quality food, and got your macros in order?

    What is your goal with lifting weights? Build muscle and look good or become a powershitter?

    ps: there's a reason reddit loves bench squats deads and ohp and it's cause they're dyel faggits same with most of this board

    • 1 week ago
      Anonymous

      >bench squats deads and ohp
      What's wrong with this?
      Squats, bench and OHP are the lifts most responsible for putting on muscle. Especially OHP in my opinion.

      • 1 week ago
        Anonymous

        Nothing, he's just a meme contrarian
        Some guys of this board, whose doesn't even lift, thinks they're cool for hating on the fundamental big 4 lifts

      • 1 week ago
        Anonymous

        Nothing, he's just a meme contrarian
        Some guys of this board, whose doesn't even lift, thinks they're cool for hating on the fundamental big 4 lifts

        OHP is fine
        Deadlift is literally useless, use instead Power Hang Cleans/Romanian Deadlift/Sumo Deadlift
        Bench Press will overdevelop your lower pecs and give you bitch tits, replace with Incline Bench Press
        Squat will overdevelop ass and thighs, replace with Bulgarian Split Squat/Front Squat

        • 1 week ago
          Anonymous

          >Deadlift is literally useless,
          >Bench Press will overdevelop your lower pecs
          >Squat will overdevelop ass and thighs
          all absurdly gay and wrong

  5. 1 week ago
    Anonymous

    >6 months
    more like 12 or more
    focusing on compounds is the best thing you can do for the first one or two years
    only then you can move into autistic brosplits, as you have finished reaping all those compound noob gains and will need to optimize your Isolations more if you still need to get bigger, assuming natty

    • 1 week ago
      Anonymous

      No linear progression lasts a year

      • 1 week ago
        Anonymous

        lp lasts forever because deloading exists

        • 1 week ago
          Anonymous

          That isn't progress retard

          • 1 week ago
            Anonymous

            >stall
            >deload as to not enter snap city
            >work your way back up again
            >break through previous stall because you got stronger
            how is this not progress, monkey

  6. 1 week ago
    Anonymous

    Looks good provided you can stick with it
    $10 says the A/B cardio stuff gets dropped within a month
    >I'm a sedentary fat fuck
    Don't expect to be able to do chin ups for at least a couple of months

  7. 1 week ago
    Anonymous

    This looks great, I don't know if you can handle that cardio but you will

  8. 1 week ago
    Anonymous

    looks ok

  9. 1 week ago
    Anonymous

    The hiit air bike is fine as a finisher
    But I would replace hiit rower with liss rower, liss elliptical or kettlebell swings
    Nothing wrong with cardio every day as a fat fuck
    But too much hiit as an undertrained fat fuck will do more harm than good, you might actually collapse and if you're not lucky your heart's gonna give up on you right there
    So yeah, tldr the rest of the routine is fine, just replace the hiit rower with lighter stuff, take it easy

  10. 1 week ago
    Anonymous

    >I have never trained before
    >Naturally, I have taken tried and tested routines that are made by people who know what they're doing, modified them, and then asked internet randoms for validation
    Why not just follow Phrak's Greyskull as written? There's a reason it's 1 set of Deadlifts a week and not upwards of 6.

    Insane amount of cardio for starting from sedentary. Why wouldn't you just read the Greyskull book and do the daily walks and 1 high-intensity session a week?

  11. 1 week ago
    Anonymous

    Looks like shit
    Ngmi

  12. 1 week ago
    Anonymous

    Seems like a variation of the stronglifts 5x5, what I do currently.

    Get to it, and good luck

  13. 1 week ago
    Anonymous

    just do ss+gomad

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