Routine thread?
Post yours and rate others.
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Routine thread?
Post yours and rate others.
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Monday
Pull ups 5x5 add weight when reacht it
OHP 5Ax5
Bench 5x5
Wensday
Pull ups 5x5
Squats 5x5
Friday
Pull ups 5x5
OHP 5x5
Bench 5x5
Suggest my autist routine. I do all this on my home
Decent routine, would suggest you throw in RDL and some ab work.
nice warmup sets. now post your workout routine.
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.
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.
Add chin-ups boii
>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
>Legs
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
Workout 1
LEGS
- Leg Press
- Leg Curls
- Calf Raise
CHEST
- Incline Press
TRICEPS
- Seated Dip
Workout 2
BACK
- Lat Pulldown
- Seated Row
- Back Extension
SHOULDERS
- Shoulder Press
BICEPS
- Machine Curl
get a proper routine
no
your loss
I don't care, still making good gains.
Great then you will exactly look the same after a year of doing that.
Nah
this is a proper routine
youre moronic. 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.
>Shoulders
Military Press 5x5
>Arms
Standing French Press 6x10
Kettlebell OHP 8x15
>Legs
Push Press 10x20
>Chest
Standing Bench Press 12x25
>Shoulders
Dumbbell Standing OHP 15x30
>Back
Overhead Shrugs 20x50
>Rest Day
(optional OHP)
>push press for legs
Isn't that mostly a shoulder exercise? Didn't think it could work legs as well.
Are you sure you're going heavy enough?
I never done push press, but I see people at the gym do it.
Running Pavel's RoP right now
>Light
1. Superset for 5 ladders of 3 rungs each
-KB Clean & Press
-L-Sit Ring Pullup
2. Easy KB snatches for time
>Variety
1. Back Squats 3 ladders 3 rungs each
2. Weighted Ring Dip 2x5
3. Turkish Getups 10x1
>Medium
1. Superset for 5 ladders of 4 rungs each
-KB Clean & Press
-Weighted Chinup
2. Moderate intensity KB swings for time
>Variety
1. Back Squats 3 ladders 3 rungs
2. Weighted Ring Dip 2x5
3. Turkish Getups 10x1
4. Loaded KB cleans for time
>Heavy
1. Superset for 5 ladders of 5 rungs each
-KB Clean & Press
-Weighted Pullup
2. Max effort KB swings for time
>Push
BB Bench 3x5
DB OHP 3x10
Skull Crushers 3x10
Cable Crossover 3x12
Lateral raises 3x12
Tricep Pushdown 3x10
>Pull
BB Rows 3x5
Lat pulldown 3x10
Face pulls 3x15
Cable rows 3x10
Rope Lat pull 3x10
DB Curl 3x10
>Legs
Squats 3x5
DB RDL 3x10
Split Squats 3x10
Hamstring Curl 3x10
Quad extension 3x10
Calf Raises 3x15
PPLPPLx
Feel welcome to shit all over me, but at least be a little bit constructive
why does it have to be PPLPPLx
That 1 rest day makes it so inferior to Fullbody workout
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.
PPLPPL
Sets X Reps
Push
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
Pull
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
> Tricep Pushdown
> Skull Crushers
are dips a good replacement for these?
Yeah.
Mon/Thu:
Bench Press
Lunge
Row
Farmer's Walk
Dip
Barbell Curl
Cable Twist
Cable Hip Abduction
Tue/Wed:
Overhead Press
Pull-Up
Cable Crunch
Deadlift
Skull Crusher
Y-Raise
Calf Raise
Neck Curl
Following a 15+ 3x5 MYO-rep scheme, except for the heavier compounds like diddly and farmer's walk.
>Tue/Wed
I meant Tue/Fri
Too much volume and it doesn't make sense
What doesn't make sense and how is it too much volume if I'm not getting overtrained?
back when??
Which day would pull ups and rows fit into?
I do back and chest together. It's not "optimal" but I really like doing it. I do:
Chest/back
tri/bi/delts
legs
repeat
rest
lol what a stupid routine in ops pic
Improve it. What's missing?
Drop push ups for pull ups. Tell me the difference between bench and push ups
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?
>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.
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.
Good?
Currently ULULxxC and by C I mean cardio
>upper
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
>Lower
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
>Cardio
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.
A
Snatch x16 - DL 4x4 - MP 4x6
Curl 4x10 - Overhead triceps 4x10 - Hanging leg raise 4x10
X
Pullup/chinup 4x10 - Dips 4x10 - 200 rope skips for each set
Medicine ball throws 4x20 - Crunch 4x20 - Rowing/incline walking
B
C&j x 12 - Squat 4x4 - Bench 4x6
Row 4x6 - Lu raises 4x10 - Hanging leg raise 4x10
MMA on rest days
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
My "push" days are bothering me. I feel like they are not optimal.
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.
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.
Chest, Biceps
Bench 5x5
Superset:
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
Superset:
Front raise, lat raise 3x12
Close grip bench 3x8
Skull crusher 3x12
Tricep dips 3xfail
Ab roller 4x10
Legs
Squat 1x20
Zercher squat 2x10
Bulgarian split squat 3x15
Good mornings 3x8
Hip thrust 4x10
Calf raises 3xfail
>brosplit
yikes
PPLPPLx
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
Legs:
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.
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.
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.
kettlebells are GOAT
Windmills are the GOAT of a core, lat, & shoulder exercise that I really needed.
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
You squat and bench six days a week...? So how long have you been taking performance enhancing drugs?
ive competed drug tested for 7 years, so 0.
>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.
Thanks for responding. Best of luck gymtwin.
Thanks man. good luck to you too.
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
>Monday - Push - 4 sets 8-10 reps
Incline dumbbell press
Dumbbell OHP
Dips
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.
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.
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.
Oh and my goal is just graceful aging and entertainment.
Im not leaving my wife, my work is CS and energy...so 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
You are strong as frick, 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?
P1PL1XP2PL2X
Pull 1
Pullup neutral grip weighted
Db row
Lat pull down
Cable Face pull
Bicep curl variations
Pull 2
Pull-up
Cable low row
Power shrugs
Rear delt flye
Bicep curl variations
Push
bb bench press
Landmine shoulder press
Incline db bench press
Lateral raise machine
Tricep isolation exercises
Leg 1:
Bb squats
Ab exercises 15min
Hyperextensions
leg curl
Leg extension
Calf raise smith machine
Leg 2:
Trapbar DL
Ab exercises 15min
Leg curl
Leg extension
Calf raise smith machine
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
Changed things slightly and did pic related.
My legs completely fricking died on me tonight and I almost passed out.
Post vacation deconditioning is fricking BS.
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
Squats
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
Deadlift
One Arm Shoulder Press
Leg Extentions
Leaning Side Raises
Overhead Tricep Extension
Cardio on rest days
dips
ohp
AMRAP pushup
chin ups
db rows
reverse flyes
SLRDL
Pistol squats
Reverse Nordics
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.
Legs?
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.
Holy frick, that thread was hilarious. You made everyone seethe with your routine and results. Pic related.
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.
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.
the best program is always the one you enjoy and are consistently able to stick to, glad it worked for you.
based.
Need some help. I'm using Reddit PPL (lmfao I know), copypastad from the thread:
PULL
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
PUSH
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 https://www.youtube.com/watch?v=tYMW-9RvPDY) the tricep exercises on my push days. Biceps are alright though although might throw in those other bicep exercises.
>triceps
do more push ups, you can start off learning diamon push ups if you want bigger triceps. It's hard.
Greyskull LP
Currently 3*5
Bench 105
Squat 97,5
Diddlies 120
OHP 67
Starting to stall on upper body lifts though
AB alternating 3x week
A
2x5, 1x5+ squat
2x5, 1x5+ pendlay row
2x5, 1x5+ bench press
4x8-12 preacher curls
2x5, 1x5+ weighted dips
B
2x5, 1x5+ deadlift
2x5, 1x5+ ohp
2x5, 1x5+ weighted chinup
4x8-12 tricep pushdown
4x8-12 hammer curls
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
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
god this thread is full of shitty routines.
Even SS is better than what you frickers do.
Focus on the routine and persistence, not the problem. WAGMI.
>WAGMI
Don't know, you're an awful crab dragging everyone down by letting them do their routines which will yield no results
If you stop, you won't get result. Just do it. Simple as that.
>won't post body and routine
all those dumb-asses doing shitty programs still look better than you.
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.
So many fricking routines and I have no idea what to do. I don't want to waste months and months doing a shit routine.
Frick the theory, just do it like caveman. Do whatever you like
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.
Do mine anon, validate my existence.
PPLPP((PP)L/x)x
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.
Oh yeah I forgot, ABS ERRYDAY
Leg day skipx x7
Upper body, complete, x7
What do you guys think ?
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
Lower
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
A:
Bench: 3x6-8
Chin-ups: 3-5x3-5
skull crushers: 4x6-10
band facepulls: 3x10-12
abs-wheel: 3 sets amrap
B:
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.
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
Feed back plz guys what you think
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.
>routine consisting of shoulders and chest only
Based as frick
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
I'm training to accomplish being strong and fit, what kind of dumb ass question is that?
>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
That mass replyer had the worst opinions in the thread, keep up what you’re doing
you shouldn't take anyone that doesn't post body seriously.
Post body
already have, I'm the only one that posted physique with routine in the entire thread.
Yeah, but you roid, so you can do whatever and still mog natties with a perfect routine.
I build my physique naturally mate.
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
Squat/Dead
Core work
OHP day
3x5+ OHP
3x8+ lat pulldown
2x12 rear delt raises
2x12 cable triceps extensions
Squat/Dead
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.
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
Been in too much of a funk to exercise for a long time now, and been thinking about doing a moron 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
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.
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 fricks 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
>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.
Fricked 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
Then just do that, lift the same shit 3x a week and auto regulate.
>seething shoulderlet with no work capacity detected
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.
>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:
Mon/Thu:
Squat
Bench
Row
Tue/Fri:
DL
OHP
Pullup
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 frick Jeff Cavaliere.
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.
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.
Day A
Bench Press
OHP
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
Not sure if missing anything, basic ass PPLPP routine, the optional exercises are not done right now
You should be doing lower body more than literally once a week, anon.
Monday
>Weighted pull-ups, 5x5 (maxing out at previous Friday's top weight)
>Squats, 5x5 (as above)
>Weighted dips, 5x5 (as above)
Wednesday
>Weighted pull ups, 4x5 (lower weight, maxing out at ~80% of Monday's max)
>Weighted pistol squats, 5x5
>Pec fly, 5x5
>OHP, 5x5
Friday
>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.
>day 1:
Snatch (normal or hang)
Snatch pulls
Bunch of upper push stuff for hypertrophy
Abs
>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
Abs
>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
I can only lift twice a week at the moment so I do this routine Tuesdays and Fridays.
Bench
OHP
Chin Ups
Barbell Row
Trap Bar DL
Trap Bar Farmers Walk
Reverse Sled Pulls
Planks
Usually I do 4 sets of 10 but for Trap Bar DL I do sets of 5.
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
For me, it's Push/Pull/Legs
Push:
Neck extensions 5x12
Neck side raises 5x12
Pull:
Neck Curls 5x12
Legs:
Calves Raises 5x12
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
Will run this for two months and then move to a split.
4 times weekly, i have only dumbells
1
Bench press 4x8
Inclined bench press 3x10
Chest fly 3x8
Shoulder press 5x8
Lat raise 5x8
Dips/Push up Max
2
Squat 5x8
Bulgarian squat 5x8
Lunge 3x20
Pull up 4xMax
Bent over row 4x8
Push up Max
16 sets of pullups, dips and pushups.