Routine Thread

Rate my beginner plan
Post routines

  1. 1 month ago

    >cardio before lifting
    All I need to know that it sucks
    Also don’t do kettlebell swings on the same day you deadlift, your hip hinge will be shot. Do goblet squats or kettlebell clean and press on the deadlift day instead of swings
    Aside from that there’s not much to say without knowing your goals

  2. 1 month ago

    Answer this and answer truthfully: is building strength your goal?

    • 1 month ago

      >dude you want to be fit?
      >no, no, you got it wrong, what you actually want is to get fat and "strong"
      >yeah, check this lard-ass powershitter lifting a barbell for 1 rep... impressive isn't it?
      >what you want to do is no cardio, no more than 3 lifts per workout and spend the rest of your week recovering idk watch anime or jerk off or something
      >yes, I promise this is what being fit is all about!

      • 1 month ago

        >soijak poster
        >dumb as rocks
        Timeless classic. In case you're wondering I asked because that routine is all over the place.

        • 1 month ago

          Yeah doing hours of cardio a day and 3x5 on every lift doesn’t really make any sense

        • 1 month ago

          isn't that a standard strength routine though?
          it is definitely shit for hypertrophy, op won't get big on such little volume
          but what's bad about that routine for strength?

          • 1 month ago

            because if he wants to be a powerlifter it makes no sense for him to do that much cardio every day

  3. 1 month ago

    Looks kind of complicated for a beginner routine.
    I just do calisthenics with a 60 year old 6kg cast iron dumbbell.
    >2-3 hours of cardio a day
    >dumbbell raise and hang 4x8 each arm
    >overhead tricep extensions 4x16 each arm
    >hammer curl 4x12 each arm
    >shoulder press 4x12 each arm
    >bicep curl 4x20 each arm
    >dumbbell fly 4x20 each arm
    >Romanian deadlift w dumbbell 4x12
    >reverse dumbbell fly 4x12 each arm
    >squats 4x8
    >sit ups till failure
    >push ups 4x8 last set till failure
    >planks 20x10 seconds
    >elevated glute bridge 6x20 seconds
    I'm just a fatass who doesn't know a lot about fitness though, so can't rate your routine sry.

  4. 1 month ago

    Rate my plan. Finishing my 3rd month next week and deciding if I should just keep this going. Not always listed is that o always end with dips and suspended leg raises.

    • 1 month ago

      Part 2

      • 1 month ago
        • 1 month ago

          Rate my plan. Finishing my 3rd month next week and deciding if I should just keep this going. Not always listed is that o always end with dips and suspended leg raises.

          Rate my beginner plan
          Post routines

          idk what you gays expect to be said about your routines
          it’s just a bunch of random exercises arranged into different full body workouts
          there’s not much to say
          are you just looking for validation or what? I don’t see why you’d do 3x5 for your fucking abs

          • 1 month ago

            Because I don't know much of anything and would like to know just what you mentioned so I can retool what I do in the gym.

    • 1 month ago

      Rate my beginner plan
      Post routines

      You're shit is way to unstructured and probably overtraining for a beginner. You're not going to get consistent hypertrophy on all these exercises with very long sessions. You're lying if you say you have done this for the last year or so.

      My plan for next year, almost finalized:
      Any input welcome.

      >Mon, Wed, Fri
      Rucking (40 to 180 minutes) + Leg Accessories (30 minutes)
      6 to 8 hour break
      Back, Legs, Biceps, Forearms - main workout 60 minutes high intensity
      >Tue, Thu
      Upper Body, Shoulders, Triceps - supportive workout 40min
      Core - 15min Crunch Variations
      Mobility - 45min Stretching
      Core, Mobility

      >Leg Accessories (all performed with plates in backpack):
      4x25 Tibialis Raise
      4x25 Calf Raise
      4x15 Step Squat
      4x8 KOT Split Squat
      2x8 KOT Squat

      >Main Workout (Back, Legs, Biceps, Forearms)
      3x Lunge Variations (warm up)
      8xF Pull Up, or Chin Up (alternating)
      4x8 Deadlift (BB), or Back Extension + Inclined Trap Raise (DB) (alternating)
      4x10 Row (BB), or Incline Row (DB) (alternating)
      4x10 Hip Thrust (BB), or Nordic Hamstring Curl (once a week)
      3x12 Hammer Curl (DB) with decentric Zottman Curl, or 3x10 Bulgarian Split Squats (once a week)
      2x10 Face Pull, Jefferson Curl, or Seated Goodmorning (alternating) (for posture reset)

      >Supporting Workout (Upper Body, Shoulders, Triceps):
      2x25 Push Up
      3x8 Weighted Chest Dip into Inclined Push Up into Push Up until failure
      3x12 Powell Raise, Lateral Raise, or OHP (alternating)
      3x12 Lying Triceps Extension (DB), or Pullover (DB) (alternating)
      2x15 External Rotator (DB and Band alternating)

  5. 1 month ago


  6. 1 month ago

    >deadlift to failure
    Good fucking luck bro

  7. 1 month ago

    Currently running this, the IST greyskull plus physiotherapy exercises

  8. 1 month ago

    Rate my program please
    Monday: 10x10 bench
    Tuesday: 10x10 rows
    Wednesday: 10x10 ohp
    Thursday: 10x10 squats
    Friday: 10x10 skull crushers
    Saturday: 10x10 curls
    Sunday: rest

    • 1 month ago

      i'm a noobie and dont know much but interested in knowing if doing 1/2 exercises PER DAY with 5-10 sets each works too!

    • 1 month ago

      Pretty based. I would superset the curls and skullcrushers on one day and then add RDLs as your 6th training day

  9. 1 month ago

    Dyel thread

  10. 1 month ago

    >3x5 Weighted dips
    >3x5 Barbell squat
    >3x5 Weighted pull ups
    >3x5 Military press
    >AB wheel

    I also do 1 extra set of dips and pull ups before for warm-up and endurance test. Also doing arm accessories whenever i have free time

    • 1 month ago

      Also forgot to tell that this is a 3x a week Full body split

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