There's a massive bodybuilder at my gym which charges $15 for programming and I paid him and he sent me thru this email and swears by it.

There's a massive bodybuilder at my gym which charges $15 for programming and I paid him and he sent me thru this email and swears by it. Did I get scammed?

  1. 2 months ago

    Add clen and tren then youre golden boy

    • 2 months ago

      >Add clen and tren
      Anavar too

  2. 2 months ago

    He forgot to give you the part that really matters, his steroid program

  3. 2 months ago

    You spent $15 for THAT? HAHAHAHAHAHAHAHAHAHAHA This shit is straight out of an 90s muscle mag. Holy shit

  4. 2 months ago

    holy fuck this is the worst program I have ever seen in my life. Brosplits are already shit but
    >8 chest exercises
    >34 fucking sets of chest in one day
    >pathetic amount of volume considering 1x a week + lmao at 25 total pullups
    >2 delt movements
    >but 4 fucking shrug variations????
    >but only 9 sets of triceps???? + kickbacks are dogshit
    >a core day is retarded on its own
    >but also no progressive overload?????
    >also easy as fuck day, would take like 10 mins to complete
    >no hip hinges
    >only leg press for quads
    >leg curls and hamstring curls are literally the same thing
    >3 sets of calves 1x a week isn't going to do shit lol

    You would honestly get better growth just going to the park and doing hundreds of pushups, dips, pullups/chinups, sissy squats, nordic curls, etc

  5. 2 months ago

    That's the workout I did when I was 16 and didnt know shit lol

  6. 2 months ago

    You will either get injured, or get no where.

  7. 2 months ago

    congrats bro, the only thing more retarded than this guy giving this advice, are people who pay him for that advice

  8. 2 months ago

    You go scammed. It's very similar to the programs the owner of the first gym I went to makes. It kept me small and weak until I learned to train by myself

  9. 2 months ago


    explain to me how hitting a muscle once a week is better than twice a week
    >inb4 HIT
    cool I guess.

  10. 2 months ago
  11. 2 months ago

    your program is shit OP. no need for a fake and gay ass story

  12. 2 months ago

    for strength training 3x5 2 times a week is optimal
    if you disagree, youre wrong
    simple as

  13. 2 months ago


    >he thinks I like rippletits and SS
    SS is a garbage program and I run an upper lower with a ton of volume. Brosplits are simply dogshit, that is all.

  14. 2 months ago

    Does this routine still hold up? I’m a beginner and everyone here machines are shit. Isn’t there something more simple than this? I just want to lift. Also is it a good idea to buy casein powder? I don’t want to cook chicken and fish everyday and chobani packs seem overpriced

    • 2 months ago

      This okay, for a beginner some exercises are a waste of time though. But the good part is it tells you the progression, so you could actually know if you are making progress or not.
      IMO what you could cut are all the isolation movements except maybe curls. So get rid of calf raisss ab exercise and laterals, and then do chin-ups/pull-ups on lower days because rows and pull-ups will interfere with eachother and this way you spread out your volume better.
      And yep you got it, the point of protein powder is that you can avoid eating chicken breast all day. If you could afford/stomache it, real food would be superior but protein powder is simply more convenient most of the time.

      • 2 months ago

        i find this a little hard to believe. It seems too simple. What’s the starting weight for all of these exercises? How long does it take to complete a day of work? Half an hour? 1 hour?

        • 2 months ago

          The less training experience you have the simpler your training can and should be. You should only be worried about adding more weight/reps, not about doing 2 hour long workouts. If it doesn’t have to be complicated, why would you want it to be?

    • 2 months ago

      casein is good stuff and if you care about science based(lmao) the studies show it's better (more continuous absorption) but who the fuck knows.

      It's fine. You could drop the isolations if you want but I wouldn't, well maybe the abs but I hate training abs.

      Training is all about experience. Try it out. If you don't like it try modifying it.
      It's WAY better then op's program, and better then SS/SL for hypertrophy.

      • 2 months ago

        It’s not better for hypertrophy than ss/sl because you are not going to be gaining any appreciable amount of muscle doing a beginner program for a month, much less from isolations.

        • 2 months ago

          It is. Doing squats every workout killed my drive after that because I went so hard trying to get another 5lbs.
          Yeah I know it's my fault but I suspect others are dumb enough to fall into that trap of
          >just add 5lbs bro.
          Isolations work better for me so that's all I care about.

          • 2 months ago

            If adding weight gets too hard you’re supposed to switch to an intermediate program. Your delts and calves will look like shit no matter what exercises you are doing if you are squatting 200 and ohping 110.
            That’s why it’s a beginner program, it’s not supposed to be done for long or require lots of effort, you do it until it stops being easy and then move on instead of wasting your time.

    • 2 months ago

      Lower body is a bit minimalistic for my taste but this is still infinitely better than OP's program, and for novices it isn't an issue anyway.

  15. 2 months ago


    I'm a bodybuilder and I audibly laughed when I read his program bro

  16. 2 months ago

    wow, a list of exercises with no progression scheme! I've never seen that before!

  17. 2 months ago

    Passiert from other people mentioned, there is no progression included here, so when are you actually supposed to move up in weight/reps? If you have to figure that out yourself why even pay him, because that’s the hard part.

  18. 2 months ago

    Probably one of the worst programs I have ever seen. That is seriously fucking awful.

    >shitloads of chest volume
    >back is fuck all
    >4 shrug variations
    >"core day"
    >leg day is all quad dominant

    The guy coming in doing a basic full body every other day stunts on this program.

  19. 2 months ago
    The original nuff said poster

    Yes, you got scammed

  20. 2 months ago

    >8 chest workouts
    >3 back workouts
    Kek. What is wrong with bodybuilders

  21. 2 months ago

    What do you guys think of a PPL for a beginner?
    I haved tried both 5x5 and 5x3 beginner programs for several months, but I've capped out several times because I don't eat enough to maintain progression. Strength and physique gains were ok while they lasted though.

  22. 2 months ago

    just get 10 hr of sleep and eat meat on a daily basis.
    Been training to failure for 6 a week with this

  23. 2 months ago

    Got this from a friend who was a cop in Texas. I’m trans btw

    Monday: Back, Biceps, Shoulders
    >Deadlifts 4 x 6-12
    >Barbell rows 3 x 10-12
    >T-bar rows 3 x 10-12
    >One-arm dumbbell rows 3 x 10-12
    >Barbell curls 4 x 12
    >Seated alternating dumbbell curls 1 x 12
    >Preacher curls 1 x 12
    >Cable curls 1 x 12
    >Military presses 4 x 10-12
    >Seated dumbbell press 4 x 12
    >Front dumbbell press 4 x 12

    >Squats 5-6 x 2-12
    >Leg presses 4 x 12
    >Lunges2 x 100 yards
    >Stiff-leg deadlifts 3 sets x 12
    >Seated hamstring curls 3 x 12

    Wednesday: Chest, Triceps
    >Bench press 5 x 12
    >Incline barbell press 3 x 12
    >Flat bench dumbbell press 3 x 12
    >Flat bench flyes 4 x 12
    >Seated cambered-bar extensions 3 x 12
    >Seated dumbbell extensions, 4 x 12
    >Close-grip bench press 4 x 12

    Thursday: Back, Biceps, Shoulders
    >Barbell rows, 5 x 10-122
    >Low Pulley Rows, 4 sets x 10-12
    >Lat machine pulldowns 3 x 10-12
    >Front lat pulldowns 3 x 10-12
    >Incline alternating dumbbell curls 4 x 12
    >Machine curls, 3 x 12
    >Standing cable curls 4 x 12
    >Seated dumbbell press, 4 x 12
    >Front lateral dumbbell raises 3 x 8-25
    >Machine raises 3 x 8-25

    Friday: Legs
    >Leg extensions 4 x 30
    >Front squats 4 x 12-15
    >Hack squats 3 x 12
    >Standing leg curls 3 x 12-15
    >Lying leg curls 4 x 12

    Saturday: Chest, Triceps, Calves, Abs
    >Incline dumbbell press 4 x 12
    >Decline barbell press 3 x 12
    >Incline dumbbell flyes 3 x 12
    >Decline dumbbell press 3 x 12
    >Skullcrushers 4 x 12
    >Machine pressdown dips 4 x 12
    >Seated tricep extensions 4 x 12
    >Donkey raises 4 x 12
    >Seated raises 4 x 12
    >Crunches 3 x failure


  24. 2 months ago

    Yeah you got scammed. This is a bro split, and a crappy one at that. Just do 531Forever BBB if you want a proper program.

  25. 2 months ago

    The truth is it largely doesn't matter what types of exercises you do as long as you exercise regularly and actually hit every part of your body. It also doesn't matter the size of the sets as long as you work to exhaustion.

  26. 2 months ago

    Roidtrannies really do this, don't they? Just inject a bunch of shit eyeballing everything, and then do the most coked out 30 sets of chest routines?
    Thanks OP, this was genuinely funny to read

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