Routine Thread

Thoughts?
Post routines

  1. 2 months ago
    Anonymous

    Can I get a good 3 days a week routine that's like gslp and can actually help a natural lifter

    • 2 months ago
      Anonymous

      PPLcPPx
      Progress is taken from gzcl VDIP- I add weight when I hit the minimum total reps. Eventually (every 6-8 weeks) it gets too heavy, so I deload for a week and come back with a new, slightly higher starting weight

      Push 1
      Warmup - Cuban Press 2x10-20
      Incline Bench 4x6-8
      OHP 4x8-12
      Floor Press 4x8-12
      Ring Dip 3xF
      TGU 10 reps

      Pull 1
      Warmup - Pullover 2x10-15
      Pull Up 4x6-8
      Front Lever Negatives 10m
      Ring Rows 4x8-12
      Superset: Bicep Curl 4x8-12/Ring Facepull 4xF
      KB Snatch 3 ladders (1,2,3)

      Legs
      High Bar Squat 4x6-8
      RDL 4x8-12
      1H KB ABC 3 Ladders (1,2,3)

      Cardio
      2H KB Swing x100
      5k run/30m erg

      Push 2
      Warmup: Cuban Press 2x10-20
      OHP 4x6-8
      Front Squat 4x8-12
      Ring Dip 4xF
      Floor Press 4x6-8
      1H KB Clean 3 Ladders (1,2,3)

      Pull 2:
      Deadlift - 3 Ladders (1,2,3)
      Ring Pullup 4xF
      Ring Row 4x8-12
      Superset: Bicep Curl 4x8-12/Ring Facepull 4xF
      1H Kettlebell Swing x100

      Friday:
      Rest

      Whats wrong with gslp? Its a good starting point.

  2. 2 months ago
    Anonymous

    Goddamn I hate routine threads, you're all fucking gullible idiots.

    • 2 months ago
      Anonymous

      enlighten us anon

  3. 2 months ago
    Anonymous

    My first 1-2 excerises are 5x5 usually the rest are inbetween 8-12

    • 2 months ago
      Anonymous

      Needed to post the other day

  4. 2 months ago
    Anonymous

    the best routine is not having a routine
    fuck this gay shit, just lift the barbell of the floor then put it back again

  5. 2 months ago
    Anonymous

    I just started going to the gym recently, trying to build a PPL split. Does this look alright?

    Push - Mon/Thurs:

    Dumbbell Bench Press 10x4
    Dips 10x4
    Dumbbell Flyes 10x4
    Lat Raises 10x4
    Incline Press 10x4
    Skullcrushers 10x4
    OH Press 10x4
    Cable Flyes 10x4

    Pull - Tues/Fri:

    Bent Row 10x4
    Shrugs 10x4
    Dumbbell Bicep Curl 10x4
    Front Raise 10x4
    Lat Pulldown 10x4
    Upright Row 10x4
    Gorilla Rows 20x4
    Assisted Pullups 5x4

    Legs/Core - Wed/Sat

    Squat 10x4
    Hib Abductions 10x4
    Calf Raises 10x4
    Seated Leg Extensions 10x4
    Seated Leg Curl 10x4
    Leg Press 10x4

    Hanging Leg Raises 10x4
    Back Extensions 10x4
    Weighted Crunches 10x4
    Side Plank 30 seconds x4
    Front Plank 30 seconds x4
    Superman Planks 30 seconds x4

    I feel like I've been getting decent results so far. Aiming for hypertrophy volume but still building it out.

    • 2 months ago
      Anonymous

      Too many exercices, you'll spend 15h in the gym per week, as a beginner you'll be overtraining in a few weeks of doing this.

    • 2 months ago
      Anonymous

      Push: way too many chest exercises, take out the dips, do ohp on one day, incline on the other but not both. do only one fly movement.

      Pull: Start with deadlifts or RDLs, do either front raise or upright rows. put the pullups after the compounds not the last exercise when you are fatigued already. gorilla row 20? i would take the out completely.

      Legs:You could the the RDLs here after squats if you wanted to. Do the leg press after the compounds not last.

      Add more direct biceps,triceps work. Don't see any rear delt exercises, do some.

      Don't train 6 days a week as a beginner its way too much. I would do 4 days a week with one leg/core day. You can recover better and push harder on training days. Also don't do 4*10 on every exercise it leads to junk volume. Look into progression schemes on your own. I would do 3*8-10 on compounds.

      • 2 months ago
        Anonymous

        Thank you for the advice. I made some adjustments already for my routine today.

        I didn't think it would be a problem to start weightlifting 6 days a week because I've been boxing 6 days a week for a long time, and it's just the habit I have now. If I'm doing both though, then I guess it would be better to scale back a bit and take weekends off. Lift weights weekday mornings and box weekday evenings.

        Meant that one for you, whoops

  6. 2 months ago
    Anonymous

    bump for interest

    • 2 months ago
      Anonymous

      Thank you for the advice. I made some adjustments already for my routine today.

      I didn't think it would be a problem to start weightlifting 6 days a week because I've been boxing 6 days a week for a long time, and it's just the habit I have now. If I'm doing both though, then I guess it would be better to scale back a bit and take weekends off. Lift weights weekday mornings and box weekday evenings.

  7. 2 months ago
    Anonymous

    add hanging leg raises, roller and rotator cuff
    proper posture is the reason to lift

  8. 2 months ago
    Anonymous

    DEAD LIFT, OHP, TRI/BI, ABS

    SQUAT, BENCH, DELT RISE, BI, ABS

    PULL UPS, ROWS, DELT RISE, TRI, ABS

    1 exercise each, 5 exercises total. 5x5 for compound, 4x8 for isolations ...

    Go to gym 2x weekly if you're a busy boomer

  9. 2 months ago
    Anonymous

    I've made more gains doing phul for 2months than ppl for a year

    • 2 months ago
      Anonymous

      because ppl is a shit exercise routine ?

  10. 2 months ago
    Anonymous

    >morning
    20 incline pushups after meal, 3 km jog before meal.
    >noon
    20 incline pushups after meal.
    >evening
    20 real pushups before meal.

  11. 2 months ago
    Anonymous

    UL

    progression e.g. 4x4, 4x5, 4x6 reset add 2.5 kg

    Lower 1
    squat 4x4-6 @ 75% 1rm
    pause squat 3x3-5 @ 90% above
    weighted hyperextension 3x8-12
    leg curl 3x10-12
    calf raise 3x10-12

    Upper 1
    bench 5x4-6 (pause) @ 75% 1rm
    weighted chin up 5x5 @ 80% 3rm
    ohp 3x4-6
    row 3x6-8
    tricep pushdown 3x8-12
    face pull 3x8-12

    Upper 2
    close grip bench 5x7-9 @ 67.5% 1rm
    row 3x8-12
    ohp 3x10-12
    chin up 3x10-12
    incline dumbell 3x8-12
    bicep curl 3x8-12

    Lower 2
    squat 3x7-10 @ 67.5% 1rm
    weighted hyperextension 3x8-12
    reverse hack squat 3x8
    leg extension 3x15
    leg curl 3x10-12
    calf raise 3x10-12

    Upper 3
    bench 5x2-4 (pause) @ 80% 1rm
    weighted chin up 3x3 @ 80% 1rm
    larsen 3x3-5 (pause)
    chin up 2-3x6-8 @ 85% weighted chin above
    row 3x12
    skull crusher 3x8-12
    hammer curl 3x8-12

  12. 2 months ago
    Anonymous

    Day 1 Flat bench, OHP
    Day 2 Barbell curls, Skull crushers, Pull ups
    Day 3 Back Squats
    No rest days rest is for weak fags

    • 2 months ago
      Anonymous

      >No rest days rest is for weak fags
      If your body doesn't need rest after prolonged training and stress, it is because your workout is garbage.

    • 2 months ago
      Anonymous

      based

      >No rest days rest is for weak fags
      If your body doesn't need rest after prolonged training and stress, it is because your workout is garbage.

      >what are the 20+ hours outside of the gym

    • 2 months ago
      Anonymous

      Post body and lifts

  13. 2 months ago
    Anonymous

    Bybonic training version 1.
    Please note that I need critiques, also consider the routine and what it does.
    Definitions:
    The big 5: deadlift, bench, squat, ohp, row
    Note: incline press, seated dumbbell press, seated ohp all count as ohp and variations for this purpose. Chin up, vertical row, pendlay row, and dumbbell row count as row variations or rows themselves.
    Note 2: for variations you can double reps and do an isolation instead, depending on mood.
    Dumbbell bounding: bounding but with dumbbells extended in front of you
    Sandbag walks: heavy weight on one shoulder for some distance, then the other for the same. Rest then start on the other.
    RPE = 10 - reps in reserve
    Schedule:
    1234123412341234....

    >day one
    Dumbbell bounding
    3x5 of the big 5 at RPE 6
    Sandbag walks
    2x8 of variations of the big five at RPE 6
    Flexibility and Mobility work

    >Day 2
    3x5 big 5 at RPE 8
    5x3 big 5 variations RPE 8
    Sandbags
    Flexibility

    >Day 3
    Dumbbell bounding
    Flexibility x2

    >Day 4
    Dumbbell bounding
    3x8 big 5 variations RPE 6
    Sandbag walks
    Flexibility

    • 2 months ago
      Anonymous

      >3x5 of 5 big compounds
      You'll be spending 3 hours in the gym minimum if you're past novice

  14. 2 months ago
    Anonymous

    Workout A :
    - Block Power Snatch
    - Front squat
    - Snatch grip deadlift (from low blocks, mid shin level)
    - weighted plank / Bulgarian split squat / face pull (superset)

    Workout B :
    - Block Power clean & jerk
    - back squat (high bar)
    - bench press
    - weighted plank / Romanian deadlift / lat pulldown (superset)

    I alternate between A and B every 3 or 4 cycles, 1 cycle = 5 days (might be 4 to 7). I always have a swimming session between each weight workout.

  15. 2 months ago
    Anonymous

    A: Back Squats, Weighted Chinups
    B: Front Squats, The Press

    ABxABxx

  16. 2 months ago
    Anonymous
    • 2 months ago
      Anonymous

      Interesting. How many times you lift in a week and what kind of results you have got?

      • 2 months ago
        Anonymous

        I try to do AxBxABx
        I'm just starting this routine, so it's far too soon to see any results

  17. 2 months ago
    Anonymous

    I really wanna try a proper brosplit fellas
    getting really tired of all the usual PPL and UL shit I did for years
    anyone here had good results with them?

    • 2 months ago
      Anonymous

      I switched from brosplit to PPL a few weeks ago and I looked a lot better doing brosplit than I do now. PPL really is a meme I guess

  18. 2 months ago
    Anonymous

    Here you go.
    Some names dont make sense because I dont know what they're called

    >Mdysh

  19. 2 months ago
    Anonymous

    Doing this at home with just barbell and dumbells. Anything I can add or customize?

    PUSH
    1. Bench Press 3x10-15
    2. Overhead Press 3x8-15
    3. Chest Fly 3x15
    4. Tricep Extension 3x15
    5. Lateral Raises 2x20
    6. Dips 3xF

    PULL
    1. Pull Ups 3xF
    2. Bent Over Row 3x10-15
    3. One Arm Row 4x15
    4. Barbell Bicep Curl 3x8-12
    5. Pullovers 2x15
    6. Dumbell Bicep Curl 2x20

    LEGS
    1. Squat 4x6-10
    2. Romanian Deadlift 3x8-12
    3. Split Squats 4x20
    4. Calf Raises 3x10

    PPLxPPL
    Doing leg raises 3x15 on rest days

  20. 2 months ago
    Anonymous

    Just hit home, when I tried to do my usual 15x15 routines, at 2nd set my head felt dizzy, why is that?

    • 2 months ago
      Anonymous

      *push ups routine

  21. 2 months ago
    Anonymous

    What kind of 3 day program I should run for hypertrophy/aesthetics? Every program I find seems to be strength focused. Can I just take some strength program and add more volume to it?

    • 2 months ago
      Anonymous

      Brosplit

  22. 2 months ago
    Anonymous

    Hey I found 3 people mentioning progression ITT so that's better than the other threads where people just drop a bunch of exercises and sets reps and dont know how to progress

    • 2 months ago
      Anonymous

      >dont know how to progress
      Add weight and/or reps every 2nd week.
      Stall?
      Adjust diet, sleep, effort.
      Fatigue?
      Deload, adjust routine, or see above.

      Is there really much more to it than that?

    • 2 months ago
      Anonymous

      Yeah these threads bother my OCD because most people just list their exercises and/or their weekly schedule. Not a routine or a program.

      >dont know how to progress
      Add weight and/or reps every 2nd week.
      Stall?
      Adjust diet, sleep, effort.
      Fatigue?
      Deload, adjust routine, or see above.

      Is there really much more to it than that?

      >Is there really much more to it than that?
      Yes there is a lot, a good program will do it for you. And good programming is more about getting the right stimulus-fatigue-recovery ratio to give progress without going too slow on one end or stalling and burning out on the other. Often when you’re getting to good strength levels you need periods of over-reaching and then periods to rest a bit extra and allow adaption/compensation.
      You can do it in strict ways like linear periodisation or strict/simple like linear progression more like you said. Some programs might say reduce rest periods, or add drop sets, add total sets.
      I like to do by adjusting reps to reach a target RPE each session, so like by weeks go RPE 6-7, 8-9, then max 9-failure, then deload/RPE 5-6, then increase weight next block. For strength focus I do a strict %1RM periodised.

      • 2 months ago
        Anonymous

        Hey I found 3 people mentioning progression ITT so that's better than the other threads where people just drop a bunch of exercises and sets reps and dont know how to progress

        In my defense,

        https://i.imgur.com/7udq5wP.png

        Bybonic training version 1.
        Please note that I need critiques, also consider the routine and what it does.
        Definitions:
        The big 5: deadlift, bench, squat, ohp, row
        Note: incline press, seated dumbbell press, seated ohp all count as ohp and variations for this purpose. Chin up, vertical row, pendlay row, and dumbbell row count as row variations or rows themselves.
        Note 2: for variations you can double reps and do an isolation instead, depending on mood.
        Dumbbell bounding: bounding but with dumbbells extended in front of you
        Sandbag walks: heavy weight on one shoulder for some distance, then the other for the same. Rest then start on the other.
        RPE = 10 - reps in reserve
        Schedule:
        1234123412341234....

        >day one
        Dumbbell bounding
        3x5 of the big 5 at RPE 6
        Sandbag walks
        2x8 of variations of the big five at RPE 6
        Flexibility and Mobility work

        >Day 2
        3x5 big 5 at RPE 8
        5x3 big 5 variations RPE 8
        Sandbags
        Flexibility

        >Day 3
        Dumbbell bounding
        Flexibility x2

        >Day 4
        Dumbbell bounding
        3x8 big 5 variations RPE 6
        Sandbag walks
        Flexibility

        uses RPE and thus has build in progression if you are an advanced enough lifter to be able to predict weight for a given RPE. Further, my program is in it's infantile stages.

        • 2 months ago
          Anonymous

          No I enjoyed that one, at least you said RPE. And having choices of different exercises in the same category is nice when you are doing them frequently as variations especially. Don’t need exact same lifts exact same days every time as long as there is some plan and progress. You could think about planning periodisation or progression rates. And that is a lot of every lift? All big 5 in the same day, for multiple days every week? Could probably change some of the volume to focus a bit more. Or drop some volume, more isn’t always better.
          Got to lift big to hooist those big rocks I guess, just eat big too, Godspeed.
          It’s people like

          I do lower body on Monday/thursday and upper body on Tuesday/Friday is this good or bad? I used to do 3 full body workouts a week but found it too time consuming, but I don’t know if this new routine is spaced out too much.

          Though wtf

          • 2 months ago
            Anonymous

            I agree... The big 5 very often is a lot. I know it's a lot of volume, I don't think it's too inappropriate as long as intensity is lowered (perhaps RPE 6 instead of 8 and 4 instead of 6) the other option ofc is lowering the volume, but how should it be lowered? 2 or 3 sets of 5 for 5 exercises still takes a very long time, and eliminating exercises from particular days removes the symmetry. A conception underneath the program is that the aesthetic of logic and completeness of training be considered.
            Perhaps workout can be 1 sub 1 or 1.1 and 1.2 and 1.3 and so on where the sub number indicates the focus of the workout (in terms of big five) looking again at my program let's take day 2 (peak intensity day) and find 2.3, where X.3 indicates a squat focus.

            >Day 2.3
            3x5 squats @ RPE 8
            3x3 remainder of big 5 in variations @ RPE 8
            Sand
            Flex
            >Explanation
            This gives us 15 sets (instead of 40) plus cardio plus cool down. It hits every muscle but the focus is on squat (or on non-squat depending on how you think about volume/intensity.) It still may be a very high amount of effort, as this should be the most difficult day of the Tetractys and is followed by a day of relative rest. The intensity should be calculated to have each period move upward in intensity like a saw wave. The program definitely needs more development before it can be considered worth trying. Also whether what I defined as the big five is actually the big 5 or whether a big 4 can be found is likely a part of the future conceptions.

  23. 2 months ago
    Anonymous

    PUSH 1
    Bench Press 3x5
    Overhead Press 3x8-10
    Dips 3x8-10
    Lat raise 3x10
    Front raise 3x10
    Triceps 6x10
    Biceps 6x15
    Face pulls 1xF
    Pull ups 1xF

    LEGS
    Deadlift 3x8
    Squats 3x8
    Ham curls 3x12
    Leg press 3x12

    PULL 1
    Weighted Pull Ups 3x8
    Bent Over Row 3x8
    Cable row 3x10
    Lat raise 3x20
    Biceps 6x10
    Triceps 6x15
    Rack pulls 3x5 (paused reps)
    Face pulls 3x10

    PUSH 2
    Overhead Press 3x5
    Bench Press 3x8-10
    Front raise 3x10
    Dips 3x8-10
    Cable Lat raise 3x10
    Triceps 6x10
    Biceps 6x15
    Face pulls 1xF
    Pull ups 1xF

    LEGS (same routine)

    PULL 2
    Weighted Chin Ups 3x8
    Bent Over Row 3x8
    Lat Pulldown 3x10
    Lat raise 3x20
    Biceps 6x10
    Triceps 6x15
    Shrugs 3x10
    Face pulls 3x10

    Supersetting on the isos. Abs every day. 1-2 hours cardio per week fit in randomly.

    PLPxPLPx

    Running this now for 2 months on a cut, no fatigue yet. Can't wait to bulk on it.

  24. 2 months ago
    Anonymous

    Why do dyels always post routines with like 12 exercises per day. Just keep it simple

    • 2 months ago
      Anonymous

      post routine

      • 2 months ago
        Anonymous

        Just did 12 weeks of Ben Simmons super total program.
        Managed beat some all time prs, so pretty happy. Squatted 227.5 and deadlifted 250. Just missed a 3 plate clean and a 2 plate snatch.

        Photo is from week 10, the squat volume was brutal. Never done that much volume at that much weight.

        Wouldn't reccomend this to a novice though.

  25. 2 months ago
    Anonymous

    I do lower body on Monday/thursday and upper body on Tuesday/Friday is this good or bad? I used to do 3 full body workouts a week but found it too time consuming, but I don’t know if this new routine is spaced out too much.

  26. 2 months ago
    Anonymous

    I have drafted a routine for getting some strength back after not lifting for a year. Lost 24 pounds since august, ready to carefully bulk up again.

    Training is every other day. Linear progression like SS/SL

    A:
    Front squat 5x5
    BB bench 5x5
    Pendlay rows 5x5
    Biceps exercise 5x10
    Lateral raise 5x8
    Abs

    B:
    Deadlift 3x5
    BB OHP 5x5
    Pullup (weight) 5x5
    Triceps exercise 5x10

    C:
    Power clean 5x3
    Dips (weight) 5x5 (?)
    DB bench 5x10/DB OHP 5x10
    Snatch grip deadlift 3x5 (?)
    Abs

    Goal is 150 kg DL, 50 kg OHP and 90 kg bench next spring.

    How retarded on a scale from 1 to 10?

    • 2 months ago
      Anonymous

      For your goals why not just run Easy Strength for the usual 40 days?

  27. 2 months ago
    Anonymous

    Lifts are more in a vague order of priority, when entering the heavy weeks I'll sometimes miss an exercise especially squat day

  28. 2 months ago
    Anonymous

    taken from a IST pasta

  29. 2 months ago
    Anonymous

    My 2 day split routine

    Workout 1

    -Legs-
    Leg Press
    Leg Curls
    Calf Raises
    -Chest-
    Incline Press
    -Triceps-
    Seated Dip

    Workout 2

    -Back-
    Lat Pulldown
    Seated Row
    Back Extensions
    -Shoulders-
    Shoulder Press
    -Biceps-
    Machine Curls

  30. 2 months ago
    Anonymous

    Squats (1 plate)
    OHP (empty barbell)
    Chinups (bodyweight)

    10x10, as little wait inbetween sets as possible, every non-weekend day

  31. 2 months ago
    Anonymous

    I superset the push and pull exercises on the same day for an upper/lower split for Monday, Tuesday, Thursday, Friday.

    I fucking hate the one legged deadlifts though and I’m looking for an alternative

  32. 2 months ago
    Anonymous

    Greetings homos, all of your routines suck. Mine is best. Full body 3x a week. I am greatest.

    • 2 months ago
      Anonymous

      Are you running a novice linear progression? DUP? HLM?

      • 2 months ago
        Anonymous

        I change it up every 3-4 months to encourage muscle confusion and growth. I’ve been on a high volume full body routine since May and I recently changed it to up the intensity by reducing rest times to 45 sec for isolation and 90 for compound. I’ve been on a sustained 300 cal deficit for 19 months trying to hit my goal weight; so progression has been aimed at keeping muscle while losing fat (I gained a lot of muscle lifting several years ago then quit lifting because I got busy and then got fat)

        • 2 months ago
          Anonymous

          I should add, prior to May I was on an average volume full body routine. I added volume in may to change it up and also because I got a cable crossover machine to add to my squat rack, barbell, etc

      • 2 months ago
        Anonymous

        I’m trans btw if that matters

        • 2 months ago
          Anonymous

          its ok anon im trans as well

  33. 2 months ago
    Anonymous

    A
    Squat
    Bench
    Rows
    Curls

    B
    Deadlift
    OHP
    Dumbell Flys

    Does this make sense??

    • 2 months ago
      Anonymous

      You listed exercises, whats your plan for progression?

      • 2 months ago
        Anonymous

        my what?

        • 2 months ago
          Anonymous

          Just find a beginner program in the sticky and do that.

      • 2 months ago
        Anonymous

        bigger than Arnold in 3 months, pls respond

        • 2 months ago
          Anonymous

          Sounds like a plan,

  34. 2 months ago
    Anonymous

    GSLP is good

  35. 2 months ago
    Anonymous

    Doing a 4 day push/pull thing that has squats on push and rdl/bent over row on pulls.
    I just started and i like the routine after doing SL for some time but i feel like my grip is a weak factor specially when i do rdl/bent over rows on the same day.
    I should just stick with it and develop more grip strength or just suck it up and get chalk or versagrip etc?

  36. 2 months ago
    Anonymous

    I have been doing pic related and planning to do it until I start stalling badly. I like it, but I'm not sure is there any point of doing lateral raises/curls only once a week

  37. 2 months ago
    Anonymous

    too many retards

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