Routine thread? Post yours and rate others.

Routine thread?
Post yours and rate others.

  1. 2 months ago

    Pull ups 5x5 add weight when reacht it
    OHP 5Ax5
    Bench 5x5

    Pull ups 5x5
    Squats 5x5

    Pull ups 5x5
    OHP 5x5
    Bench 5x5

    Suggest my autist routine. I do all this on my home

    • 2 months ago

      Decent routine, would suggest you throw in RDL and some ab work.

    • 2 months ago

      nice warmup sets. now post your workout routine.

    • 2 months ago

      I'd alternate chinups and pullups. Also squat twice a week. I'd avoid doing ohp and bench on the same day. Maybe close grip bench and ohp on the same day if you want. Maybe do A rest B rest repeat, hitting each lift twice in 8 days and not hitting ohp and bench on the same day. Hit abs.

    • 2 months ago

      I do 5x5 like the following:
      Bench 5x5
      Squat 5x5
      BB Row 5x5
      OHP 5x5
      Curls 3x5, 2xfailure
      this 4x a week

      i need to add the pullover but i am unsure whether that can go without breaking something in my house.

      • 2 months ago

        Add chin-ups boii

  2. 2 months ago

    >Chest and Core
    SUPERSET 3 Sets
    Decline Ring Pushup to Failure
    Hanging Leg Raises to Failure

    SUPERSET 3 Sets
    Ring Pushup to Failure
    Weighted Sit Up 10-15

    SUPERSET 3 Sets
    Incline Ring Pushups to Failure
    Incline Bench Side Bends 10-15

    >Back and Forearms
    Chin Ups 5xFailure

    Chest Supported Row 5x8-12

    SUPERSET 4 Sets
    Dumbbell Row 8-12
    Wrist Roller 1 full up and down

    SUPERSET 3 sets
    Standing Barbell Wrist Curl 8-12
    Wrist Rotations 8-12

    Crusher Burnout 1xComplete Failure

    >Shoulders and Neck
    Barbell OHP 5x8-12

    Dumbbell Upright Row 4x10-15

    GIANTSET 3 Sets + 3 Down Sets
    Chest Supported Lateral Raises 10-15
    Skiers 10-15
    Neck Curls 15-20

    >Arms and Calves
    EZ Bar Curl 3x8-12

    EZ-Bar Decline Skull Crusher 3x8-12

    GIANTSET 3 Sets
    Dumbbell Preacher Curl 8-12
    EZ-Bar Incline Skull Crusher 8-12
    One Legged Weighted Calf Raises 10-15

    SUPERSET (Down Sets)
    EZ-Bar Incline Skull Crusher 8-12
    One Legged Weighted Calf Raises 10-15

    SUPERSET 3 Sets
    EZ-Bar Top Half Reverse Curls 10-15
    EZ-Bar Bottom Half Reverse Curls 10-15

    RDL 4x6-10

    Single Dumbbell Bulgarian Split Squat 4x8-12

    Nordic Curls 4x5 (increasing strictness as the form of progression)

    Sissy Squats 4x20 (go to failure and add weight in the form of dumbbells once a topset of 20 is reached)

    SUPERSET 3 Sets
    Bodyweight Squats (Elevated Heel) to Failure
    Kettlebell Swings to Failure

  3. 2 months ago

    Workout 1

    - Leg Press
    - Leg Curls
    - Calf Raise
    - Incline Press
    - Seated Dip

    Workout 2

    - Lat Pulldown
    - Seated Row
    - Back Extension
    - Shoulder Press
    - Machine Curl

    • 2 months ago

      get a proper routine

      • 2 months ago


        • 2 months ago

          your loss

          • 2 months ago

            I don't care, still making good gains.

            • 2 months ago

              Great then you will exactly look the same after a year of doing that.

              • 2 months ago


      • 2 months ago

        this is a proper routine
        youre retarded. hes going to be hitting the gym twice a week for a decade meanwhile youre going to get burnt out of your "proper" routine because you dont have the autistic commitment to hit the gym an hour a day.

  4. 2 months ago

    Military Press 5x5
    Standing French Press 6x10
    Kettlebell OHP 8x15
    Push Press 10x20
    Standing Bench Press 12x25
    Dumbbell Standing OHP 15x30
    Overhead Shrugs 20x50
    >Rest Day
    (optional OHP)

    • 2 months ago

      >push press for legs
      Isn't that mostly a shoulder exercise? Didn't think it could work legs as well.

      • 2 months ago

        Are you sure you're going heavy enough?

        • 2 months ago

          I never done push press, but I see people at the gym do it.

  5. 2 months ago

    Running Pavel's RoP right now

    1. Superset for 5 ladders of 3 rungs each
    -KB Clean & Press
    -L-Sit Ring Pullup
    2. Easy KB snatches for time

    1. Back Squats 3 ladders 3 rungs each
    2. Weighted Ring Dip 2x5
    3. Turkish Getups 10x1

    1. Superset for 5 ladders of 4 rungs each
    -KB Clean & Press
    -Weighted Chinup
    2. Moderate intensity KB swings for time

    1. Back Squats 3 ladders 3 rungs
    2. Weighted Ring Dip 2x5
    3. Turkish Getups 10x1
    4. Loaded KB cleans for time

    1. Superset for 5 ladders of 5 rungs each
    -KB Clean & Press
    -Weighted Pullup
    2. Max effort KB swings for time

  6. 2 months ago

    BB Bench 3x5
    DB OHP 3x10
    Skull Crushers 3x10
    Cable Crossover 3x12
    Lateral raises 3x12
    Tricep Pushdown 3x10
    BB Rows 3x5
    Lat pulldown 3x10
    Face pulls 3x15
    Cable rows 3x10
    Rope Lat pull 3x10
    DB Curl 3x10
    Squats 3x5
    DB RDL 3x10
    Split Squats 3x10
    Hamstring Curl 3x10
    Quad extension 3x10
    Calf Raises 3x15


    Feel welcome to shit all over me, but at least be a little bit constructive

    • 2 months ago


      Pull A:
      DL 1x5+
      Pullups 3x12
      Incline DB Row 3x12
      Face Pulls 5x20
      Hammer Curls 3x12
      Bicep Curls 3x12

      Push A:
      OHP 5x5+
      Bench 3x12
      Incline Bench 3x12
      4SSx20 Triceps Pushdown/Lat Raise
      4SSx20 Skullcrusher/Lat Raise

      Squat 3x5+
      RDL 3x12
      Leg Press 3x12
      Leg Curl 3x12
      Calf Raises 5x20

      Pull B:
      BB Row 5x5+
      Pull Up 3x12
      Seated Row 3x12
      Face Pull 5x20
      Hammer Curl 3x12
      Bicep Curl 3x12

      Push B:
      Bench Press 5x5+
      OHP 3x12
      Incline DB Press 3x12
      4SSx20 Triceps Pushdown/Lat Raises
      4SSx20 Skullcrushers/Lat Raises

      Legs (Again)

      Rest day, Repeat. I'm fairly new, any suggestions?

      Reddit PPL, I'm doing this too.

      why does it have to be PPLPPLx
      That 1 rest day makes it so inferior to Fullbody workout

      • 2 months ago

        Mine is like this don't know what to do with the last day if i should just return to push again, do rest day, or go to the gym to test my PR.

        Sets X Reps


        Overhead press 4 x 6-12
        Weighted dips 4 x 6-12
        Side delt isolation 3 x 10-15
        Tricep isolation 3 x 10-15
        Trap or neck isolation 3 x 10-15 alternating


        Weigthed chin ups 4 x 6-12
        Chest to bar pull ups 4 x 6-12
        Bicep isolation 3 x 10-15
        Rear delt isolation 3 x 10-15

        Bulgarian split squats/Squats 3 x 6-12
        Calf isolation 3 x 10-15
        Ab isolation 3 x 10-15

    • 2 months ago

      > Tricep Pushdown
      > Skull Crushers

      are dips a good replacement for these?

      • 2 months ago


  7. 2 months ago

    Bench Press
    Farmer's Walk
    Barbell Curl
    Cable Twist
    Cable Hip Abduction

    Overhead Press
    Cable Crunch
    Skull Crusher
    Calf Raise
    Neck Curl

    Following a 15+ 3x5 MYO-rep scheme, except for the heavier compounds like diddly and farmer's walk.

    • 2 months ago

      I meant Tue/Fri

    • 2 months ago

      Too much volume and it doesn't make sense

      • 2 months ago

        What doesn't make sense and how is it too much volume if I'm not getting overtrained?

  8. 2 months ago

    back when??

    • 2 months ago

      Which day would pull ups and rows fit into?

      • 2 months ago

        I do back and chest together. It's not "optimal" but I really like doing it. I do:


  9. 2 months ago

    lol what a stupid routine in ops pic

    • 2 months ago

      Improve it. What's missing?

      • 2 months ago

        Drop push ups for pull ups. Tell me the difference between bench and push ups

      • 2 months ago

        For starters, Wheres the leg routine?

        Wheres the rows/pullups?

        No Upper chest exercises on the chest day.

        Shoulders is missing rear dealt isolation, why are curls randomly thrown in?

        I think core exercises are necessary too.

        Did captchas get stupid hard or something lately?

      • 2 months ago

        Routine thread?
        Post yours and rate others.

        >No chin-ups
        >No squats
        >No rows
        >Lateral raises and curls should be swapped for compound lifts in a routine with so few exercises
        >Dips and overhead press are too redundant in such a limited routine. Pick one or keep them and increase the number of exercises you do.
        >Drop pushups, too unchallenging. The bench press makes them redundant anyway.

  10. 2 months ago

    Getting back into lifting after a hard running block.
    I plan on doing linear progression for the big compounds and just adding reps to the accessory work for a couple weeks before adding weight.

  11. 2 months ago

    Currently ULULxxC and by C I mean cardio

    Superset dumbbell curl to tricep extension 3x10
    Bench 10,8,6,3,1,5,12
    OHP 3x5 (after warmup)
    Chin-up 3xTF
    DB Shrug 3x15

    Squat 3x5 (after warmup)
    Deadlift 10,8,5,3,1,8
    Bent-Over Row 10,8,6,3,1,8
    Lunge 3x10
    Treadmill 5km Zone 2-3

    Zone 2 10km

    >Rest days
    3 sets of the following circuit:
    20 Russian Twist
    10 Crunches
    60s plank
    60s side plank (60s each side)
    20 ab rollers

    Could probably do with some more stability work in there, and I know my rep counts are all over the place. This is just a combination of my favourite exercises that hits whole body. The pump from antagonist supersets is unreal.

  12. 2 months ago

    Snatch x16 - DL 4x4 - MP 4x6
    Curl 4x10 - Overhead triceps 4x10 - Hanging leg raise 4x10

    Pullup/chinup 4x10 - Dips 4x10 - 200 rope skips for each set
    Medicine ball throws 4x20 - Crunch 4x20 - Rowing/incline walking

    C&j x 12 - Squat 4x4 - Bench 4x6
    Row 4x6 - Lu raises 4x10 - Hanging leg raise 4x10

    MMA on rest days

  13. 2 months ago

    I am still trying to program it optimally, but it's a tough endeavor. I want both hypertrophy and strength. I do leg raises and calves whenever possible (at least 3 times a week). Can you find any muscle group that will end up underdeveloped? Is anything missing or too much?

    > Monday:
    Heavy Bench 5 X 3-6
    Volume OHP 3 X 8-12
    Inclined Dumbbell Bench
    Lateral Raises

    > Tuesday:
    Heavy Squat 5 X 3-6
    Pendlay Row
    Volume RDL 3 X 8-12
    Pull Ups
    Biceps Isolation

    > Thursday:
    Heavy OHP 5 X 3-6
    Volume Bench 3 X 8-12
    Triceps Isolation
    Cable crossovers??

    > Friday:
    Heavy DL 3 X 3-6
    Volume Squat 3 X 8-12
    Pull Ups
    Lateral Raises

    > Saturday:
    Arm Day

    • 2 months ago

      My "push" days are bothering me. I feel like they are not optimal.

  14. 2 months ago

    dyel fatty lifting on and off for 10 years trying to lose weight and get back in shape, let me know what you'd add/take away:

    Upper 1:
    DB Bench 4x6-8
    Rows 4x6-8
    DB OHP 4x6-8
    Lat Pulldown 4x8-10
    Dips 3xfailure (working towards 10)
    Tricep Extension 3x10
    DB Curl 3x10

    Lower 1:
    Deadlift 5x6
    Squats 4x6
    Leg Extension 3x10
    Leg Curl 3x10
    Calf Raises 3x10

    Upper 2:
    OHP 4x6-8
    Incline DB Press 4x6-8
    Seated Rows 4x8-10
    Lat Pulldown Reverse Grip 4x8-10
    Lateral Raises 3x10
    Rear Flys/Facepulls 3x8
    Cable Flys 3x10
    Tricep Extension 3x10
    DB Curls 3x10

    Lower 2:
    Same as Lower 1 but switch order and set numbers for Squat and Deadlift

    I don't always get all 4 days in, usually it's a leg day I miss but I try to get Squat and Deadlift at least once a week. Cardio happens either after workouts (incline treadmill walk/bike) or long walks on off days.

  15. 2 months ago

    A -
    Bench - 10 - 5 - 3 - 5 - 10
    Weighted Pull up - 10 - 3x5 - 10
    Curl - 5x10

    B -
    OHP - 10 - 3x5 - 10
    Dips - 10 - 3x5 - 10
    Tricep Pulldown - 5x10

    C -
    Squats - 10 - 5x3 - 10
    Deads - 10 for warmup - 3x5
    Calf Raises - 5x10

    The ten reps are either 1pl8 or weightless depending on exercises to warm me up - then to finish the workout after heavier stuff.

  16. 2 months ago
  17. 2 months ago

    Chest, Biceps
    Bench 5x5
    Dip 3x7 Incline pushup 4x15
    Chin up 4x5
    Curls 4x12
    Reverse curls 3x15

    Back, Abs
    Pull ups 4x5
    Deadlift 3x6
    Bent over row 3x12
    Rack chins 4x20
    Ab roller 4x10
    Bicycles 3xfail

    Shoulders, Triceps, Abs
    OHP 4x5
    Front raise, lat raise 3x12
    Close grip bench 3x8
    Skull crusher 3x12
    Tricep dips 3xfail
    Ab roller 4x10

    Squat 1x20
    Zercher squat 2x10
    Bulgarian split squat 3x15
    Good mornings 3x8
    Hip thrust 4x10
    Calf raises 3xfail

    • 2 months ago


  18. 2 months ago


    Pull A:
    DL 1x5+
    Pullups 3x12
    Incline DB Row 3x12
    Face Pulls 5x20
    Hammer Curls 3x12
    Bicep Curls 3x12

    Push A:
    OHP 5x5+
    Bench 3x12
    Incline Bench 3x12
    4SSx20 Triceps Pushdown/Lat Raise
    4SSx20 Skullcrusher/Lat Raise

    Squat 3x5+
    RDL 3x12
    Leg Press 3x12
    Leg Curl 3x12
    Calf Raises 5x20

    Pull B:
    BB Row 5x5+
    Pull Up 3x12
    Seated Row 3x12
    Face Pull 5x20
    Hammer Curl 3x12
    Bicep Curl 3x12

    Push B:
    Bench Press 5x5+
    OHP 3x12
    Incline DB Press 3x12
    4SSx20 Triceps Pushdown/Lat Raises
    4SSx20 Skullcrushers/Lat Raises

    Legs (Again)

    Rest day, Repeat. I'm fairly new, any suggestions?

    • 2 months ago

      Reddit PPL, I'm doing this too.

  19. 2 months ago

    My workouts change over time but generally they follow the same pattern

    Workout A
    Upper body explosive exercise (Mainly throwing stuff)
    Weighted pull ups
    Chest focused exercise (mainly weighted push ups, weighted dips and planche stuff)
    Squat (Barbell squat, ATG split squat, bulgarian split squat etc.)
    Supplementary exercise (max 2)

    Workout B
    Lower body explosive exercise (Mainly jumping)
    Overhead press / handstand push up variations
    pull up variation with higher volume than in workout A
    Hamstring-dominant exercise (typically GHR)
    Supplementary exercise (max 2)

    Supplementary exercises are mainly what I feel I need to work on at any given time. Typically stuff regarding mobility and shoulder/hip/knee/ankle health. Sometimes abs. Alternate workouts A and B, strength train 2-3 times a week. Do some cardio 2-3 times a week. I workout 5 times a week max.

  20. 2 months ago

    Mon/Wed/Fri is pic related
    Tues/Thurs/Sat I do kettlebell work
    20 sets of 2 cleans, 1 press, 3 front squats with 2 kbs, then 5x8 snatches per side, 100 swings, 5x1 Turkish Get ups per side. All with a 50lb kb.

    • 2 months ago

      kettlebells are GOAT

      Windmills are the GOAT of a core, lat, & shoulder exercise that I really needed.

  21. 2 months ago

    6 days a week, 6x bench, 6x squat, 1x deadlift (just for techinque, i literally just dont pull sumo for a few months and then PR 20 lbs because of back and posterior work lol)

    basically i add one rep each week, 10 lbs each month and run linear progression ad infinitum. 4th weeks are deloads.

    600 squat, 405 bench, 615 deadlift @ 180 bw

    • 2 months ago

      You squat and bench six days a week...? So how long have you been taking performance enhancing drugs?

      • 2 months ago

        ive competed drug tested for 7 years, so 0.

  22. 2 months ago


    >Do you workout 3 times a week in an ABA - BAB pattern? If so, I like you. You should add more chest though. And why aren't you squatting? What are you physical stats height, weight, etc? Also, what are your compound lift stats - squat, chest, shoulder press etc. and where did you start?
    Pretty much, I lift 3x per week, sometimes 2x. I prefer incline press as my main chest exercise as it puts less strain on my shoulders. I used the seated dip machine here and there for lower chest. I used to squat but got tired of waiting for the squat racks to open up as they're often taken so I switched to using leg machines. 5'7", 187 lbs, 24% bf. Don't remember my compound lift stats since I stopped doing full body workouts at the beginning of this year and moved to doing a split routine using mostly hammer strength machines.

    • 2 months ago

      Thanks for responding. Best of luck gymtwin.

      Oh and my goal is just graceful aging and entertainment.
      Im not leaving my wife, my work is CS and I spend like 10 a day sitting and thinking.
      I just need to reach a point of exhaustion to avoid depression.

      Oh and
      >mfw I confused post references

      Thanks man. Good luck to you too.

  23. 2 months ago

    Lost a lot of weight and muscle and wanted to bulk with recomp. Gonna eat 3k calories a day with macros accordingly.

    Bench Press 3x10-12
    DB OHP 3x10-12
    Lat pulldown 4x10-12
    Machine Chest Press 4x10-12
    Cable Lateral Raise 3x12-15
    DB Overhead Triceps Extension 3x12-15

    Squats 4x10-12
    BG squat body weight 3x8-10
    Dumbell RDL 3x10-12
    Unilateral Leg Extension 3x15-20
    Unilateral Lying Leg Curls 4x15-20
    Standing Calf Raises 3x12-15

    Incline DB Bench press 4x10-12
    DB Row 3x8-10
    Dumbell Lateral raise 3x10-12
    Cable Flyes 3x15-20
    Front dumbell raises 3x12-15
    Barbell biceps curls 3x12-15

    Goblet Squats 4x12-15
    Walking lunges 4x20-25 total
    Barbell RDL 3x10-12
    Leg Extension 3x12-15
    Lying Leg Curls 3x12-15
    Seated Calf Raises 3x12-15

  24. 2 months ago

    >Monday - Push - 4 sets 8-10 reps
    Incline dumbbell press
    Dumbbell OHP
    Cable Flyes
    Delt raises

    >Tuesday - Pull - 4 sets 8-10 reps
    Pull ups
    Landmine row
    Pull up hold
    Ring body rows
    Face pulls

    >Thursday - Cardio/Mobility
    Either 30 minutes of yoga or Dance Dance Revolution (Stepmania/DDR) sometimes both but I'm pretty pressed for time lately.

    I used to train more at the gym (and train legs lol) but having toddler & baby consume so much energy and I can't maintain a good physique with a higher activity schedule.

  25. 2 months ago

    I’ve done 531 for years but what I like about it is that you end up just making your own program with 531 on top after a while. This is pretty much my favourite routine so far. It’s FUN to do and takes 45min. Pretty much full body 4x per week.

  26. 2 months ago


    From the cigar girl post.
    Ill use metric because It would take forever to tranfer everything.
    I dont squat or deadlift more because theres a point of diminishing returns for kicking and you own weight when moving around. Also, the oly lifts provide a good leg base for what I need.

    My stats are 188 cm, 110 kg, around 16 to 18 bf% .
    Lifts are in kg
    240 dl
    190 squat
    140 bench
    110 snatch
    140 cj
    Im avoiding going any heavier and thats why I do AXBX with the fight training on X days. Some disks have suffered through the years and I see no point in getting much stronguer as I dislike the pure powerlifter aesthetic.

    I look like that Fedor at the mirror for reference, with more hair.

    • 2 months ago

      Oh and my goal is just graceful aging and entertainment.
      Im not leaving my wife, my work is CS and I spend like 10 a day sitting and thinking.
      I just need to reach a point of exhaustion to avoid depression.

      Oh and
      >mfw I confused post references

    • 2 months ago

      You are strong as fuck, man, but isn't stopping your strength progress a bit depressing? How do you find the motivation to go to the gym if you aren't trying to get stronger and all?

  27. 2 months ago


    Pull 1

    Pullup neutral grip weighted
    Db row
    Lat pull down
    Cable Face pull
    Bicep curl variations

    Pull 2

    Cable low row
    Power shrugs
    Rear delt flye
    Bicep curl variations


    bb bench press
    Landmine shoulder press
    Incline db bench press
    Lateral raise machine
    Tricep isolation exercises

    Leg 1:

    Bb squats
    Ab exercises 15min
    leg curl
    Leg extension
    Calf raise smith machine

    Leg 2:

    Trapbar DL
    Ab exercises 15min
    Leg curl
    Leg extension
    Calf raise smith machine

  28. 2 months ago

    Workout A:

    Treadmill 20mins
    Deads 4x5-7 75-80% 1rm + 3 x 10 60-70% Working weight
    Bench 4x5-7 75-80% 1rm + 3 x F 60-70% working weight
    Leg press 4x12-15*
    Ez bar curl 4x12-15
    DB Incline bench or incline chest press 4x12-15*
    Lat pull down 4x12-15*
    Pull ups 3xF
    Hanging leg raises 3x10-15
    Crunches 3x25
    Reverse crunches 3x25

    Workout B:

    Treadmill 20mins
    Squat 4-5x5-7 75-80% 1RM+ 3x10-15 60-70% Working weight
    OHP 4-5x5-7 75-80% 1RM + 3xF 60-70% Working weight
    Bent over Row 4x12-15
    Machine/Cable row 4x12-15*
    LegPress or Hip Thrusts 4x12-15*
    EZ bar curl 4x12-15
    Lat raise 4x10-15
    Front raise 4x10-15
    Lat pull down 4x12-15*
    Chin up 3xF
    Hanging leg raise 3x10-15
    Crunch 3x 25
    Reverse crunch 3x25

    *Can be swapped out for other similar accessories if equipment is unavailable

    AxBxABx/BxAxBAx normally.
    Now that I've added studying after work I need to reduce my workout days

    • 2 months ago

      Changed things slightly and did pic related.
      My legs completely fucking died on me tonight and I almost passed out.
      Post vacation deconditioning is fucking BS.

  29. 2 months ago

    Week 1 - 17- 20 reps
    Week 2 - 10-12 reps
    Week 3 - 5-7 reps

    Monday - Chest, Back & Bi
    Bench Press
    Neutral Grip Pulldowns
    Incline Bench Press
    Deadlift Row
    Concentration Curls

    Tuesday - Shoulders, Legs & Tri
    Seated OHP
    Romanian Deadlifts
    Side Raises
    Face Pulls

    Thursday - Chest, Back & Bi
    Incline Bench Press
    Lat Pulldowns
    Bench Press
    V- bar Row
    Wide Grip Row
    Hammer Curls

    Friday - Shoulders, Legs & Tri
    Seated OHP
    One Arm Shoulder Press
    Leg Extentions
    Leaning Side Raises
    Overhead Tricep Extension

    Cardio on rest days

  30. 2 months ago

    AMRAP pushup

    chin ups
    db rows
    reverse flyes

    Pistol squats
    Reverse Nordics
    Sliding leg curls
    Side steps
    Monster walks
    Calf raises

    10 minutes hard stationary biking twice a day

    Just had hip surgery so I have to pound my legs.

  31. 2 months ago


  32. 2 months ago

    Monday: off
    Tuesday: T-bar rows 10x20
    Wednesday: off
    Thursday: Floor press 10x10
    Friday: Core focused bodyweight (jack knife situps, bicycle crunches, mountain climbers, planks, side planks, etc)
    Saturday: OHP 10x10
    Sunday: Hex bar deadlifts 5 x 10

    lateral raises and hammer curls at irregular intervals.

    reply with body if you have a problem with my routine.

    • 2 months ago

      Holy fuck, that thread was hilarious. You made everyone seethe with your routine and results. Pic related.

      • 2 months ago

        I'm glad my posts are useful to someone.

        the people that worry about what's the most efficient end up endlessly making plans and still doing nothing.

    • 2 months ago

      I started working out like you unironically after that thread.
      No joke my lifts have gone up massively and I have been making way better progress just choosing certain lifts I like and specializing.
      Thank you, anon, you are an inspiration.

      • 2 months ago

        the best program is always the one you enjoy and are consistently able to stick to, glad it worked for you.

        16 sets of pullups, dips and pushups.


  33. 2 months ago

    Need some help. I'm using Reddit PPL (lmfao I know), copypastad from the thread:


    Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

    3x8-12 Pulldowns OR Pullups OR chinups

    3x8-12 seated cable rows OR chest supported rows

    5x15-20 face pulls

    4x8-12 hammer curls

    4x8-12 dumbbell curls


    4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

    3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

    3x8-12 incline dumbbell press

    3x8-12 triceps pushdowns SS 3x15-20 lateral raises

    3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

    I'm new but my triceps are way weaker than my biceps because I don't have the tricep pulldown machine and also my lat raises suck dick. I want to add (from the tricep exercises on my push days. Biceps are alright though although might throw in those other bicep exercises.

    • 2 months ago

      do more push ups, you can start off learning diamon push ups if you want bigger triceps. It's hard.

  34. 2 months ago

    Greyskull LP
    Currently 3*5
    Bench 105
    Squat 97,5
    Diddlies 120
    OHP 67
    Starting to stall on upper body lifts though

  35. 2 months ago

    AB alternating 3x week

    2x5, 1x5+ squat
    2x5, 1x5+ pendlay row
    2x5, 1x5+ bench press
    4x8-12 preacher curls
    2x5, 1x5+ weighted dips

    2x5, 1x5+ deadlift
    2x5, 1x5+ ohp
    2x5, 1x5+ weighted chinup
    4x8-12 tricep pushdown
    4x8-12 hammer curls

  36. 2 months ago

    Day 1: Upper Power

    (Sets X Reps)
    Barbell Bench Press 4 X 3-5
    Incline Dumbbell Bench Press 4 X 3-5
    Bent Over Row 4 X 3-5
    Lat Pull Down 4 X 6-10
    Overhead Press 3 X 5-8
    Barbell Curl 3 X 6-10
    Skullcrusher 3 X 6-10
    Face Pulls 3 X 7-11

    Day 2: Lower Power

    Front Squat 4 X 8-12
    Deadlift 4 X 3-5
    Leg Press 3 X 10-15
    Leg Curl 4 X 6-10
    Seated Calf Raises 4 X 6-10
    Cable Crunches 4 X 7-11

    Day 3: Upper Hypertrophy

    Incline Barbell Bench Press 4 X 8-12
    Dumbbell Bench Press 4 X 8-12
    Cable Crossovers 4 X 8-12
    Seated Cable Row 4 X 8-12
    One Arm Dumbbell Row 4 X 8-12
    Dumbbell Lateral Raise 4 X 8-12
    Seated Incline Dumbbell Curl 4 X 8-12
    Cable Tricep Extension 4 X 8-12
    Face Pulls 4 X 7-11

    Day 4: Lower Hypertrophy

    Squat 4 X 3-5
    Romanian Deadlift 4 X 8-12
    Hack Squat 4 X 8-12
    Leg Extension 4 X 10-15
    Leg Curl 4 X 10-15
    Seated Calf Raise 4 X 8-12
    Standing Calf Raises 4 X 8-12
    Cable Crunches 4 X 7-11

  37. 2 months ago

    everyday except sunday
    push-ups: decline/incline/normal pick one, 13-15 reps x 17 sets
    mace 6.5 kilos, do a 360: 12x12 sets, alternate clockwise/counter clockwise
    Svend Press using the same mace: 12x4
    Barbarian squats: 12x3
    The whole thing took like 1.5 to 2 hours at evening

  38. 2 months ago

    god this thread is full of shitty routines.
    Even SS is better than what you fuckers do.

    • 2 months ago

      Focus on the routine and persistence, not the problem. WAGMI.

      • 2 months ago

        Don't know, you're an awful crab dragging everyone down by letting them do their routines which will yield no results

        • 2 months ago

          If you stop, you won't get result. Just do it. Simple as that.

    • 2 months ago

      >won't post body and routine
      all those dumb-asses doing shitty programs still look better than you.

    • 2 months ago

      most important thing about a routine is feeling comfortable doing it regularly. That's why its called routine.
      My routine is also a bit all over the place but it's good enough for me to keep going at it, progressing and seeing results.

  39. 2 months ago

    So many fucking routines and I have no idea what to do. I don't want to waste months and months doing a shit routine.

    • 2 months ago

      Fuck the theory, just do it like caveman. Do whatever you like

    • 2 months ago

      Focus on something that can let you start. 3 times a week, mostly compound. Have the discipline to do it regularly, work on the form and move from there, tweaking it. You're not wasting, you're learning and adapting.

    • 2 months ago

      Do mine anon, validate my existence.

      1.5-2 hours per workout
      Starting to do cardio in the mornings now, trying to cut about 20 lbs.
      Usually skip the second leg day but sometimes I'm feeling froggy or I just do light sets of everything. My legs are yoked anyways from my 10 year long dirty bulk so I don't need 2 a week.
      I have an app that randomizes the exercises for each day so it never gets boring too.

  40. 2 months ago

    1.5-2 hours per workout
    Starting to do cardio in the mornings now, trying to cut about 20 lbs.
    Usually skip the second leg day but sometimes I'm feeling froggy or I just do light sets of everything. My legs are yoked anyways from my 10 year long dirty bulk so I don't need 2 a week.
    I have an app that randomizes the exercises for each day so it never gets boring too.

    • 2 months ago

      Oh yeah I forgot, ABS ERRYDAY

  41. 2 months ago

    Leg day skipx x7
    Upper body, complete, x7
    What do you guys think ?

  42. 2 months ago
  43. 2 months ago

    Upper 1
    Bench press 3 x 5
    Machine chest fly 4 x 10
    dumbbell shoulder press 3 x 10
    lateral raises 4 x 10
    Lat pulldown 3 x 10
    preacher curls 3 x 10
    skullcrushers 3 x 8 - 10

    Squads 3 x 5
    Diddly 2 x 5
    Leg extention 4 x 15
    Leg curl 4 x 15
    standing calf raises 3 x 15
    Leg press calf raises 3 x 15
    wrist twister 3 x faillure
    Leg raises 3 x 10

    Upper 2
    Bench press 3 x 5
    Machine chest fly 4 x 10
    Dumbbell shoulder press 3 x 10
    Machine rear delt 4 x 10
    cable curl 3 x 10
    cable pushdown 3 x 10
    wrist twister 3 x failure

  44. 2 months ago

    Bench: 3x6-8
    Chin-ups: 3-5x3-5
    skull crushers: 4x6-10
    band facepulls: 3x10-12
    abs-wheel: 3 sets amrap

    squats: 3x6-8
    bicep curls: 5x6-10
    wrist roller:

    A 3 times a week
    B 2 times a week
    >inb4 no shoulders
    I don't know how to squeeze it in there and I will work on it once I reach 2pl8 bench. Same for squats once I am at 3pl8s I am doing deadlift.

  45. 2 months ago

    Been doing this and eating 1500 calories a day for two months now best gains and physique improvements I have ever had

    >Monday push
    Bench Press: 5 sets of 5
    cable fly 3 sets of 13-15
    Standing dumbbell press 3 sets of 10-12
    Lateral raises 3 sets of 15
    Tricep push down: 3 sets of 12-15
    Tricep jpress: 4 sets of 12-15
    Rope face pulls: 3 sets of 20

    >Tuesday pull
    Lat pull down 4 sets of 10
    Pendlay row 4 sets 8
    Cable bar row 3 sets of 12
    Face pulls 3 sets of 20
    Reverse ez bar curl 3 sets of 20
    Ez bar curl 3 sets of 15
    Dumbbell preacher curl 3 sets of 8

    >Wednesday legs
    Back squat 5 sets of 5
    Previous week 5 sets of 5
    Deadlift 3 sets of 4
    Barbell hip thrust 3 sets of 12
    Leg extension 3 sets of 15
    Leg curl 3 sets of 15
    Calf raises 3 sets of 10

    >Thursday push
    Close grip bench 3 sets of 6
    Barbell ohp 4 sets of 6
    Incline dumbbell press 3 sets of 10-12 reps
    Peck deck 3 sets of 15
    Cable lat raise 3 sets of 10
    Cable tricep pushdown 3 sets of 12

    >Friday pull
    Neutral grip pulldown 3 sets of 12
    Cable seated elbows out row 3 sets of 10
    Cable seated row 3 sets of 10
    Kneeling cable straight arm pull over 3 sets of 10
    Snatch grip barbell shrug 3 sets of 15
    Cable reverse fly 3 sets of 20
    Single arm cable curl 3 sets of 12
    Hammer curl 3 sets of 8

    >Saturday legs
    Deadlift 4 sets of 4
    Squat 3 sets of 6-8
    Single leg extension 3 sets of 15
    Single leg hamstring curl 3 sets of 15

    • 2 months ago

      Feed back plz guys what you think

    • 2 months ago

      How do you not burn out with that much volume and exercises? I just narrowed down to the lifts that works for me. But at least you rest on Sundays as Got intended.

  46. 2 months ago

    >routine consisting of shoulders and chest only
    Based as fuck

  47. 2 months ago

    3x per week alternating between A and B. I am somewhat of a noob and was given this plan by a trainer

    Day A
    3x12 bench press
    3xmax pull ups
    3x10 dumbbell shoulder press
    3x6 Deadlifts
    3x12 cable torso rotation
    3xmax leg raises

    Day B
    3x12 leg extension (machine)
    3x12 leg curls (machine)
    3x12 inclined dumbbell bench press
    3xmax Hyperextensions
    3x12 dips
    3xmax bodyweight rows
    3x10 triceps push downs
    3x12 cable torso anti rotation

    Exercises not necessarily performed in this order

  48. 2 months ago


    I'm training to accomplish being strong and fit, what kind of dumb ass question is that?

  49. 2 months ago


    >Why are you burning out your shoulders by benching & OHPing Monday and then again on Thursday...?
    Do you mean that I shouldn't OHP and bench in the same day or that I shouldn't do it two times a week? Both statements seem pretty incoherent to me, because benching and OHPing in the same day seems natural and hitting muscle groups two times a week would be optimal according to most sources I've ever got information from so I don't know what's the problem

    • 2 months ago

      That mass replyer had the worst opinions in the thread, keep up what you’re doing

      • 2 months ago

        you shouldn't take anyone that doesn't post body seriously.

        • 2 months ago

          Post body

          • 2 months ago

            already have, I'm the only one that posted physique with routine in the entire thread.

            • 2 months ago

              Yeah, but you roid, so you can do whatever and still mog natties with a perfect routine.

              • 2 months ago

                I build my physique naturally mate.

  50. 2 months ago

    Liftin for 1.5 months on calorie deficit, 3x week, program is based on Greyskull.
    Alternate Bench and OHP days on upper body, Squat/Dead/Squat weekly rotation for lower body. 3x5+ for squat, 1x5+ for deads.

    Bench day.
    3x5+ Bench
    3x8+ low row
    2x12 side delt raises
    2x12 biceps curls
    Core work

    OHP day
    3x5+ OHP
    3x8+ lat pulldown
    2x12 rear delt raises
    2x12 cable triceps extensions
    Core work

    For core I'm doing knee raises in dip station + hyperextension on squat days.

    Squat/Dead are in the end because they're the most tiring lifts, and shit like biceps curls won't affect them anyway.
    The overall volume of original program is low, but i don't want to raise it too much while i'm still progressing.
    I'll probably switch to some push/pull spilt after linear progression dries out.

    • 2 months ago

      Push/Pull ABxCDxx
      Push A
      4x8+ BB Bench
      3x6+ Front Squat
      3x8-12+ DB OHP
      3x8-12+ Overhead triceps extension
      3x12-15+ Lat raises
      Pull B
      3x6+ Deadlift
      3x10+ Trap bar Rows
      3x8-12+ EZ Curls
      3x15-20+ Reverse Flies
      3x8+ Dragonflags
      Push C
      4x8+ BB OHP
      3x8-12+ Lunges
      3x8-12+ DB Bench
      3x8-12+ Skullcrushers
      3x12-15+ Neck Extensions
      Pull D
      3x6+ Chin-ups
      3x10+ RDL
      3x8-12+ DB Curl
      3x10-20+ Trap bar Shrugs
      3x15-25+ Facepulls
      3x8+ Dragonflags
      3x12-15+ Neck Curls

      Increase weight every time the first two/three sets reach the top of the rep range and the final set at least reaches the minimum. 5lb increase for leg exercises and 2lb-4lb for upper body exercises, depending on how easy/hard it felt.

      That was basically the program I started with, except I did lots and lots of forearm work instead of core work. Dumb idea in retrospect but whatever

  51. 2 months ago

    Been in too much of a funk to exercise for a long time now, and been thinking about doing a retard program because it's better than nothing and I don't like programs that do different things on different days. I'd do the exact same thing every single day if I could, but I recognize that I can't do that with heavy compounds.

    Probably going to start once I clean out my workout room / workshop / laundry room in the basement this weekend.

    MWF (morning): Bench, Squat, Weighted pull up 5x5
    MTWRF (throughout the day): arm / shoulder dumbell accessories in sets of 15, maybe unweighted pull ups tues and thurs
    F (after work): work up to 1x5 deadlifts

    • 2 months ago

      You can do the same thing every day if you lift 3x a week and just vary intensity and volume by week. I actually made quite a bit of gains doing the Tactical Barbell Mass workout (gay name I know), but its Squat, Bench, OHP, and Deadlift 3x a week, each week varies the reps and % of your 1RM or TM.

      • 2 months ago

        I'm a little autistic about this but I don't really like working with percents / changing up heavy/light/medium per day either. I think the crux of it is that it puts me in a position where if I miss a day for whatever reason it fucks up a long string of plans.

        What I was thinking I'd do was for the compounds just to 5x5 and add small amounts of weight, once I start failing go down to 3x5, then 3x3, then deload and just do that on all these exercises, which will eventually desync from each other in intensity.

        Doing it that way should form a satisfying pattern of upward motion and even though it's probably pretty sub-optimal I think it might be more motivating for me? It's also reactive rather than prescriptive, which relieves my autism around meticulously planned routines

        • 2 months ago

          >What I was thinking I'd do was for the compounds just to 5x5 and add small amounts of weight, once I start failing go down to 3x5, then 3x3, then deload and just do that on all these exercises, which will eventually desync from each other in intensity.

          Fucked up this word salad, but in case it wasn't obvious after 3x3 I would deload and go back to 5x5 for that lift. I even considered extending this pattern by starting at 5x8

          • 2 months ago

            Then just do that, lift the same shit 3x a week and auto regulate.

  52. 2 months ago


    >seething shoulderlet with no work capacity detected

  53. 2 months ago

    I do a modified bro split with focus on progressive overload. So I kind of straddle between hypertrophy and strength gains since I can't fully convince myself of lifting for vanity nor can I convince myself of not looking strong while being strong.
    Day 1: Chest & Triceps
    Day 2: Back & Biceps
    Day 3: Legs, abs and Shoulders
    Not strictly what I follow either, abs+shoulders sometimes I move around or just have a separate day for them entirely.

  54. 2 months ago


    >I don't understand your muscle split
    I'll try to explain, the base of this program is a ABxAB full-body routine (GZCLP). I adapted it after doing the following for a while:



    Swapped 5x3+ for MYO-reps due to time constraints and because I wanted to try a more hypertrophy-focused routine. I replaced squats with lunges, 'cause squats hurt my knees. Added hip abductions to fix my IT band. Farmer's walks to train grip and improve posture. Dips, 'cause my chest is lagging and I want to hit it in another way besides Bench and cable crossovers hurt my shoulders. Curls and skull crushers 'cause I want bigger arms. Cable crunch and twist for abs and obliques. Neck curls to fix my pencil neck. Calf raises for bigger calves. Y-raises to target rotator cuff and side delts and also fuck Jeff Cavaliere.

  55. 2 months ago

    Monday - Chest
    Flat bench dumbbell press 4x8-10 (Compound)
    Incline bench dumbbell press 4x8-10 (Compound)
    Flat dumbbell flies 4x8-10 (stretch)
    Flat plate press 4x8-10 (compress)

    Tuesday - Shoulders
    Lateral front raises 4x8-10 (dumbbells at 45 degree angle)
    Overhead dumbbell press 4x8-10
    Lateral raises 4x8-10
    Overhead press 4x8-10
    (maybe throw in some kind of shrugs)

    Wednesday - Legs
    Squats 4x8-10
    forward lunges 4x8-10
    Goblet squat 4x10-12
    Leg extensions 4x10-12

    Thursday - Back
    Lat pull down 4x8-10
    Dumbbell bent over row 4x8-10
    Pendlay rows 4x8-10
    Incline dumbbell rows 4x8-10

    Friday - Arms
    Dumbbell curls 4x8-10
    Triceps extensions 4x8-10
    Hammer curls 4x8-10
    Skull crushers 4x8-10
    Preacher curls 4x8-10

    On M-W-F I throw in some forearm workouts at the end
    On Tue-Thur I throw a quick ab workout at the end

    I spend about 45 minutes to an hour at the gym.

    • 2 months ago

      I also have a small chest so I throw in a little extra chest stuff on Thursdays.
      Been working out on-off for about 2 years but have been very consistent the last 4 months.

  56. 2 months ago

    Day A

    Bench Press
    Pec Fly
    Leg press
    Leg curl up
    Leg curl down

    Day B

    Lat pull
    Seated cable row
    delt fly
    ab crunch machine (the one with the legs)
    tricep pulldown
    bicep curl

    i do ABABABx

  57. 2 months ago

    Not sure if missing anything, basic ass PPLPP routine, the optional exercises are not done right now

    • 2 months ago

      You should be doing lower body more than literally once a week, anon.

      >Weighted pull-ups, 5x5 (maxing out at previous Friday's top weight)
      >Squats, 5x5 (as above)
      >Weighted dips, 5x5 (as above)

      >Weighted pull ups, 4x5 (lower weight, maxing out at ~80% of Monday's max)
      >Weighted pistol squats, 5x5
      >Pec fly, 5x5
      >OHP, 5x5

      >Weighted pullups, 4x5, 1x3, 1x8 (maxing out at Monday's weight +2.5lbs, 1x8 is at 70% of max)
      >Squats, same as above
      >Weighted dips, same as above

      Approximately 12.5% increase in weight between each set. Bodyweight factored into pullups, pistol squats, and dips. 30min kicking a heavy bag every day for cardio.

  58. 2 months ago

    >day 1:
    Snatch (normal or hang)
    Snatch pulls
    Bunch of upper push stuff for hypertrophy

    >Day 2:
    Press (I always power clean my presses)
    Back Squat
    Good Mornings sirs/back extension
    Rear delt/back stuff for hypertrophy

    >Day 3:
    Snatches (light, low volume)
    Clean and Jerk
    Clean Pulls

    >Day 4
    Presses again
    Front squat
    Good mornings/back extensions/RDL's
    Back/arms for hypertrophy

    Sets, reps, weight I just auto-regulate depending on how I feel

  59. 2 months ago

    I can only lift twice a week at the moment so I do this routine Tuesdays and Fridays.

    Chin Ups
    Barbell Row
    Trap Bar DL
    Trap Bar Farmers Walk
    Reverse Sled Pulls

    Usually I do 4 sets of 10 but for Trap Bar DL I do sets of 5.

  60. 2 months ago

    FullBody 3 times a week I Basically am hitting every movement pattern every time it kills my legs I need to rework everything but here it is
    1.Chin ups 4x3-5 +weighted (throw in some ab work)
    2.OHP 3-4x5-8 (throw some forearm work)
    3.Squat or front squat 3-4x4-8
    4.Pendlay row 3x5-8 (shrug after each set)
    5.Deadlift (once a week) 1x1-3,2x4-8 back off sets/
    5.B RDL 3x6-10
    6.floor press or dumbell bench press 3x5-8
    7.abs superset with benching
    8.curls 3x-4-8
    9.Overhead Dumbbell extension 3x6-10
    10. lateral raises 3x-6-10
    11. dumbbell pullovers 3x8-12
    8-10 are done in a giant set
    rest is about 3mins
    takes about 3 hours to complete

  61. 2 months ago

    For me, it's Push/Pull/Legs

    Neck extensions 5x12
    Neck side raises 5x12

    Neck Curls 5x12

    Calves Raises 5x12

  62. 2 months ago

    Need a 3 day routine with minimal knee usage- sprained it squatting. Was doing a 6 day ppl I found on Google and spliced down into 3 days with as many compounds as possible but it felt lacking and only took about an hour. Can't do more than 3 days per week consistently

  63. 2 months ago

    Will run this for two months and then move to a split.

  64. 2 months ago

    4 times weekly, i have only dumbells

    Bench press 4x8
    Inclined bench press 3x10
    Chest fly 3x8
    Shoulder press 5x8
    Lat raise 5x8
    Dips/Push up Max

    Squat 5x8
    Bulgarian squat 5x8
    Lunge 3x20
    Pull up 4xMax
    Bent over row 4x8
    Push up Max

  65. 2 months ago

    16 sets of pullups, dips and pushups.

  66. 2 months ago

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