whats your workout routine?

whats your workout routine?

  1. 2 months ago
    Anonymous

    Gym 2 times a week, Basketball 2 times a week, swimming once a week

  2. 2 months ago
    Anonymous

    Chest/arms
    Back/legs
    x
    Chest/arms
    Back/legs
    x
    x

  3. 2 months ago
    Anonymous

    >nice delts, bro. What program you use? Upper/Lower or maybe PPL?
    >science

    • 2 months ago
      Anonymous

      Science is literally just gear. Made in a Wuhan science lab. They call me the bat babyyyyyu

  4. 2 months ago
    Anonymous

    I work on a farm. It's arms, chest,shoulders, legs, and back day every day

    • 2 months ago
      Anonymous

      Based fellow farmbro. What do you farm?

  5. 2 months ago
    Anonymous

    pplpplx

  6. 2 months ago
    Anonymous

    Both of those are splits one is just PPL

  7. 2 months ago
    Anonymous

    science xF

  8. 2 months ago
    Anonymous

    Wolf.

    • 2 months ago
      Anonymous

      >the rabbit is the only one who looks like he's wearing a mask
      >it's not a real rabbit, it's a human pretending
      what did they mean by this?

      • 2 months ago
        Anonymous

        ywnbar

    • 2 months ago
      Anonymous

      this is the stupidest routine diagram I've seen in my life, and they're pretty much all stupid
      Enjoy your nogains furryfag

      • 1 month ago
        Anonymous

        Fucking newfags. I hate summer

    • 2 months ago
      Anonymous

      >bear
      >12 pushups

      • 2 months ago
        Anonymous

        *flex emoji*

    • 2 months ago
      SwedishBrorsan

      retarded furries being retarded, at least that makes sense

    • 2 months ago
      Anonymous

      >bear is bigger and leaner (or pumped) than lion
      >bunny has the hardest workout

      what

    • 2 months ago
      Anonymous

      Whose goddamn idea was this garbage?

      • 1 month ago
        Anonymous

        Its furfag bullshit. That alone should make it self explanatory.

    • 1 month ago
      Anonymous

      Those would be a pretty sorry excuse for a warm up

    • 1 month ago
      Anonymous

      >rabbit
      >115 push-ups
      >bear
      >10 push-ups
      what??

    • 1 month ago
      Anonymous

      For me it's lion

    • 1 month ago
      Anonymous

      wtf is a 10 second plank....? u know how fat and out of shape u'd have to be to feel a plank within the first 30 seconds?

    • 1 month ago
      Anonymous

      Bearchads where we at???

  9. 2 months ago
    Anonymous

    squat/overhead press/knee flexion
    incline sit up/chin up/calves machine
    deadlift/bench press/knee extension
    abs machine/row/hip adduction/hip abduction
    repeat, rest whenever I feel like I need it

  10. 2 months ago
    Anonymous

    >Push
    >Pull
    >Arms
    >Legs
    >Rest
    Rinse repeat for eternity.

  11. 2 months ago
    Anonymous

    Most routines leave out forearms, calves, and traps the most sexy muscles by far alongside abs which is often neglected as well.

  12. 2 months ago
    Anonymous

    full body workout 7 times a week

  13. 2 months ago
    Anonymous

    arnold split

  14. 2 months ago
    Anonymous

    squat, deadlift-sat
    standing press , very light squat deadlift- sun
    rest of the week i do manual labor in a warehouse and some body weight stuff at home

  15. 2 months ago
    Anonymous

    Push/legs
    Pull/legs
    Bike
    Push/legs
    Pull/legs
    Rest
    Rest

  16. 2 months ago
    Anonymous

    How can people do full body, aren't you sore on your next workout? I tried it but don't feel fully recovered.

  17. 2 months ago
    Anonymous

    Monday, Wednesday, Friday full body workout

  18. 2 months ago
    Anonymous

    Doing a delt and quads specialization cycle right now. I'll do lats and Tris next probably. Or maybe just full bro split.

    It's what the big guys do.

  19. 2 months ago
    Anonymous

    531 bbb

  20. 2 months ago
    Anonymous

    A mix of dumbbells and calisthenics(home gym)
    I try to hit a muscle with dumbbells and another muscles with calisthenics every day,and then a day of full body calisthenics and no dumbbells.
    This way I hit every muscle atleast twice a week,some thrice.
    So its more similar to right part of pic

    • 2 months ago
      Anonymous

      Are you able to hit your legs decently? I can't go to a gym for now and I fear for my legs if I go the calisthenics route

      • 2 months ago
        Anonymous

        I hit legs with dumbbells not with calisthenics, dumbbell lunges are enough for the legs
        If you have a bench bulgarian splits are awesome
        I do these 2 exercises and progressively overload

  21. 2 months ago
    Anonymous

    not training chest, triceps and shoulders in the same day is just retarded

  22. 2 months ago
    Anonymous

    I grabbed Jeff nippards intermediate-advanced PPL program and did a few adjustments on lifts I think are bad/don’t work for me. So example I subbed out his preacher curls for rope pulls and added like 3 extra forearms exercises on days that target them

    So far so decent.

  23. 2 months ago
    Anonymous

    ABABAB
    A 3x10 barbell row
    3x6 bench press
    3x6 squat
    3x12 dumbell flys
    3x12 dumbell lat raises

    B 3x10 deadlifts
    3x6 chinups
    3x8 military press
    3x12 skullcrushers
    3x12 curls

    Ill swap out my 12 rep accessories to my liking. Chase the pupper between sets for cardio. Switched over to full body from ppl maybe 4 months ago due to time constraints

  24. 2 months ago
    Anonymous

    Chest/back/1 triceps/biceps exercise each
    Rest
    Shoulders/arms destruction
    Legs/abs/core
    Chest/back/1 triceps/biceps exercise each
    Rest
    Rest

  25. 2 months ago
    Anonymous

    Ideally:

    Two days upper, two days lower and accessories, one day longer cardio or strong man shit, 1-3 mile run every week day morning.

    Realistically, I get 3 days lifting in and get to rub 4-5 days a week.

    Upper Body A: weighted dips/weighted pull ups + shrugs.

    Upper Body B: incline DB press, DB rows, leg curl, lever OHP, abs

    Lower Body A: Split squats (helps with bad back), curl variations, tricep variations, abs

    Lower Body B: Trap bar dead, high reps, curl variations, triceps variation, abs.

    Abs I do gymnastic movements hanging from a bar to faliure, normally 1-2 sets.

    Main lifts are three sets, last set is a drop set.

    Accessories are 2 sets. I mix rep ranges up between 6-20, tend to go higher rep on legs.

    Currently:
    Dip, 190 added for 7
    Pull up: 70 added for 10 or 90 for 5
    Split squat: don't really max out but I've done 325 knee to ground a few times
    Trap bar dead: had done 545 before injuries, only do 325 tops now, normally less, with 235-255ish for 20-40 reps.
    Seated OHP: 180 for 8

    • 2 months ago
      Anonymous

      Damn, like four plates on a dip. How does your shit not snap?

      I've seen a few 3pl8+ benches but never people dipping more than 90 IRL. Looks wild.

      • 2 months ago
        Anonymous

        Don't be deceived, while that guy is big, weighted exercises are favored by twinks because they can fake strong by adding plates because they weigh nothing to begin with.

        A 150lb climber twink can of course strap on two plate and rep out twinkups, because he weighs nothing. It's harder for a full-sized 200+ lb guy to do any pullups because he has actual weight.

        • 2 months ago
          Anonymous

          >easier for a 150lb twink to rep 240lb pull-ups than for a 200lb guy to do any

          bro wat

        • 1 month ago
          Anonymous

          Fatty copes are always hilarious lmao

  26. 2 months ago
    Anonymous

    6 day ppl with cardio every other day. I do it all though I do full bodies certain times a year I do brosplits after cuts to focus volume on certain areas for 6-12 weeks. It all works if your diet and sleep are good enough it's just a matter of how hard/ how often you want to work out.

  27. 2 months ago
    Anonymous

    >no routine
    >just make sure I'm hitting all muscle groups twice a week, and always give a 48 hour resting period in between training muscle groups

  28. 2 months ago
    Anonymous

    Running GZCL Jacked and Tan 2.0 so all sets and reps are from there.
    Exercises themselves are:

    T1 - Bench
    T2 - Incline Bench
    T2 - Pendlay Row
    T3 - DB Fly
    T3 - Facepull
    T3 - Lat Raise
    T3 - Tricep Ext

    T1 - Squat
    T2 - RDL
    T2 - Chinup
    T3 - Landmine Goblet Squat
    T3 - Curl
    T3 - abs

    T1 - OHP
    T2 - CG Bench
    T2 - Pendlay Row
    T3 - 1H Shoulder Press
    T3 - Facepull
    T3 - Lat Raise
    T3 - Tricep Ext

    T1 - Squat Stance DL
    T2 - F.Squat
    T2 - Chinup
    T3 - Row
    T3 - Curl
    T3 - abs

    I lift Monday, Tuesday, Thursday, and Friday. Wednesday and Sunday are rest days. Saturday is GPP (calisthenics, upper back, kettlebell swings, maybe some LISS cardio)

  29. 2 months ago
    Anonymous

    >every workout: squats, clean & jerks, snatches
    t. oly lifter

  30. 2 months ago
    Anonymous

    PPLPPLX
    it's the easiest thing in the world in and out within an hour.

    • 2 months ago
      Anonymous

      >two legs days
      >not just doing pplxppx

      • 2 months ago
        Anonymous

        >this is IST now

        • 2 months ago
          Anonymous

          Literally no point in training legs twice a week unless you're an autistic powerlifter

          • 1 month ago
            Anonymous

            post quads

  31. 2 months ago
    Anonymous

    Walk
    SIT
    Walk
    SIT
    Walk
    Walk
    SIT

    • 2 months ago
      Anonymous

      Pull
      Push 1
      Rest
      Legs
      Rest
      Push 2
      Rest

      Kek.

  32. 2 months ago
    Anonymous

    Alternate between cardio day and full body workout day

  33. 2 months ago
    Anonymous

    Full body twice a week. Are you all NEET?

  34. 2 months ago
    Anonymous

    whatever machines are available once I'm at the gym

  35. 2 months ago
    Anonymous

    i decide my workout randomly everyday, i literally spin a wheel

    • 1 month ago
      Anonymous

      That sounds fun and probably wouldnt even be that bad if you kept trying to progress.

  36. 2 months ago
    Anonymous

    Chest/Triceps
    Back/Biceps
    Rest
    Shoulders/Arms
    Legs
    Rest
    Rest
    works for me
    don't like UL because there's way too much shit to do on upper days, and I don't have time to do PPL 6 days a week

  37. 2 months ago
    Anonymous

    I don't know how/why people say that training abs everyday or 3-4 times a week is optimal. I train abs with legs, and usually my abs are still sore from the workout prior and I can't lift too heavy on them. Not the kind of doms you can ignore, the kind of doms that's crippling. I only have it on my abs.

    These people must 'train' their abs by doing crunches and nothing else. Throw in some weighed leg raises to failure, corkscrew raises to failure, etc, and tell me you can do this shit 3 times a week

  38. 2 months ago
    Anonymous

    xPPLxUL

    • 2 months ago
      Anonymous

      What's the reason for doing it like that?

      • 2 months ago
        Anonymous

        Probably because 5 days instead of 6 per week, and this way you do higher volume days in the beginning of the week and then slightly lower in the second half so that you can recover to do more in the first half next week

      • 1 month ago
        Anonymous

        Hit everything twice a week but I get two rest days. I can't do 6 days a week because I don't recover well enough. 5 is fine though, and 4 is just too few for me.

        • 1 month ago
          Anonymous

          That actually seems pretty smart. Do you mind sharing what exercises you're doing each day?

          • 1 month ago
            Anonymous

            Sure. It's volume based progression that lasts 6 weeks with the last week being a deload and the week before being 10rm tests. I add a set weekly unless I'm not recovering enough on that muscle group or I got a pretty good pump the last time. I add 5lbs every other week to each lift. Current focus is on growing traps, forearms, calves, and delts.

            I rotate out movements every 6 weeks as well based on what's working and what isn't. For example, I was doing skull crushers for triceps on push Day until I started having elbow issues with them. So I'm doing pushdowns for now because no joint pain on them. I work around my 10rm for most of these lifts. First week is 2-3 sets per exercise and about 10-15lbs lower than my 10rm on each movement. 2 sets on compounds. 3 on isolation work that only has one exercise. 2 if there's a secondary for that muscle group. I do about 2-5 warmup sets depending on weight of the movement and how warmed up I am for it.

            Push:
            Incline db bench
            Cable crossover
            Rope pushdown
            Cable Lateral raise
            Seated db press
            Shrugs

            Pull:
            Chinup
            1-Arm Cable row
            Preacher Curl
            Rope Hammer Curl
            Facepull
            Wrist Curl

            Leg 1:
            Leg press
            Single leg extension
            Deadlift
            Single leg curl
            Standing calf raise
            Seated calf raise
            Crunch

            Upper:
            Wide grip bench press
            Chest supported row
            Dips
            Cable curl
            Lateral raise
            Standing Wrist Curl
            Shrugs

            Leg 2:
            Rdl
            Squat
            Single leg extension
            Standing calf raise
            Seated calf raise
            Leg raises

  39. 2 months ago
    Anonymous

    Push, pull, legs, rest, push, pull, cardio, rest, rest.
    Along with a cut I have managed to lose 15 pounds (was only slightly above overweight for my height) and I'm starting to hover around 175 now since my muscle weight is catching up.

  40. 2 months ago
    Anonymous

    I've seen that exact image before but the descriptions we're switched, so the bro-split guy was very buff
    I'm beginning to think this isn't a very good or reliable source kek

  41. 2 months ago
    Anonymous

    Upper 1
    Lower 1
    Arms
    Rest
    Upper 2
    Lower 2
    Rest
    Repeat

  42. 2 months ago
    Anonymous

    Chest/triceps
    Back/biceps
    Legs
    Shoulder/Traps
    X
    X

  43. 2 months ago
    Anonymous

    Calisthenics 6 times a week
    No lower body ever don’t want a big ass to look like a gay

    • 1 month ago
      Anonymous

      Bane origin story, right?

    • 1 month ago
      Anonymous

      Proper sleep is important, though

  44. 2 months ago
    Anonymous

    Full body 5 times a week
    Pirated nippards book. bro is onto something, I'm getting bigger and stronger and I recover much faster than ever
    your nutrition and rest does have to be on point though, it's very easy to fuck it up and overtrain if you're not careful

    • 2 months ago
      Anonymous

      Post routine

  45. 2 months ago
    Anonymous

    Sunday core and legs
    Monday stretch and rest
    Tuesday upper body
    Wednesday core and legs
    Thursay upper body
    Friday core and legs
    Saturday upper body

    Am I doing it wrong?

    • 1 month ago
      Anonymous

      Anyone? I also have a physical job. Just worried I'm pushing it to hard.

    • 1 month ago
      Anonymous

      Anyone? I also have a physical job. Just worried I'm pushing it to hard.

      Depends on how hard and long each session is. Piling this ontop of a physical job might cause you to hit a wall at a certain point. Id incorporate maybe one more rest day but if it works for you by all means

      • 1 month ago
        Anonymous

        Only have 1 hour for the routine before work. But between work and the workout Im feeling pretty drained.

  46. 1 month ago
    Anonymous

    Gym every other day (1 hour basketball/vertical training, 45 minutes workout)
    In between days jump rope and vertical training with small free weights at home
    5’11” 22 170 trying to dunk

  47. 1 month ago
    Anonymous

    >working out
    Lmao. Goofymaxxing & tattoomaxxing is the modern sexual strategy

  48. 1 month ago
    Anonymous

    Workout is split into 3 blocks, A,B,C.
    A is back chest legs hypertrophy, and B is arms hypertrophy, C is smolov jr for bench and smolov base mesocycle for squat.
    M/W/F/S I run block C, on MWF I run block C at 5 am. I then go back home and eat 6 eggs, and go back and run block A.
    Tuesday and Thursday I run block B at 9 in the morning. I always start with heavy OHP, and then run my arms.
    For blocks A and B i try to get 15 sets of hypertrophy for every muscle and do pyramid style sets for the compound movements.

  49. 1 month ago
    Anonymous

    Pic related because I'm not retarded.

  50. 1 month ago
    Anonymous

    full body
    rest
    full body
    rest
    full body
    rest
    rest
    repeat

    • 1 month ago
      Anonymous

      Is it working?

      mma
      mma
      back and arms
      mma
      legs & shoulders
      chest arms
      rest

      Nice, I like this

      • 1 month ago
        Anonymous

        >Is it working?
        Yes, I'm getting the progress I want. I'm also very new, to be fair, so maybe I'll eventually get to a point of needing a split but I think for the first couple years anyone can just do full body and not overthink it too much.

        • 1 month ago
          Anonymous

          >not overthink it too much
          Exactly! If it's working then keep going. When you stall then advance to something else
          Biggest thing is consistency - just keep going

  51. 1 month ago
    Anonymous

    mma
    mma
    back and arms
    mma
    legs & shoulders
    chest arms
    rest

  52. 1 month ago
    Anonymous

    this

  53. 1 month ago
    Anonymous

    Modified SS with more upper body, ballroom/latin 4 times a week, swimming 3 times a week.

  54. 1 month ago
    Anonymous

    push day + quads
    pull day + hamstrings
    rest
    push day + quads
    pull day + hamstrings
    rest
    rest

    trying to increase strength and improve mobility+form as i have not lifted in a few years and need to catch back up. for cardio i am just doing 250 minutes of walking per week, whether split throughout the week or every other day or whatever works for my schedule. i will start some running on a local track/field in a few weeks, probably just some football conditioning stuff i used to do before i got fat

  55. 1 month ago
    Anonymous

    Full body chads rise up

    I do greyskull with 8 reps for most lifts and an extra set or two for bench and chinups

    Added skullcrushers, curls and a couple forearm exercises

  56. 1 month ago
    Anonymous

    Upper (High weight, Low reps)
    Lower (High weight, Low reps)
    Cardio/Abs
    Push (Moderate Weight, High reps)
    Pull (Mod. Weight, High reps)
    x
    x

    • 1 month ago
      Anonymous

      I'd add a rest day between your heavy days so you're a bit more fresh rather than 2 at the end of the week, but that's just me. Worked better for me when I did that.

  57. 1 month ago
    Anonymous

    Push
    Pull
    Legs/core
    Push
    Pull

    Push days are bench/incline bench, flys, tricep pushdowns, lat raise
    Pull days are pullups, lat pulldowns (superset), bicep accessories
    Home gym with a fucked up weight rack i can't adjust height on so can't barbell squat, just do bulgarian splits. I'm sure I'm fucking up by not doing OHP and deadlift but the last time i included deadlift i tweaked my lower back and am now scared of it lmao
    Oh and i do high weight. low reps on compound movements, moderate to light weight with high reps on isolations

  58. 1 month ago
    Anonymous

    How do I know if im making gains when the soreness goes away? I feel like I didnt push it hard enough even when im 1 away from failing.

  59. 1 month ago
    Anonymous

    >arms, back
    >chest, shoulders
    >arms, back
    >chest, shoulders
    >arms, back
    >chest, shoulders
    >rest
    >bike everyday for 30 mins.

    • 1 month ago
      Anonymous

      Bro, your core?

      • 1 month ago
        Anonymous

        Eh, it'll work itself out.

  60. 1 month ago
    Anonymous

    Upper A
    Bench press 3x2-5
    OHP 3x6-10
    Incline DB press 3x8-12 + chinups amrap
    Lying Rows 3x8-12
    EZ Bar curls 3x8-12 + EZ Bar skullcrushers 3x8-12
    DB Lateral raises 3x10-15

    Upper B
    OHP 3x2-5
    Bench press 3x6-10
    Flat dumbbell press 3x8-12 + chinups amrap
    lying Rows 3x8-12
    French press 3x8-12
    DB Hammer curls 3x8-12
    DB Lateral raises 3x10-15

    Lower A
    Squats 3x2-5
    RDL 3x6-10 + Pull ups amrap
    Bulgarian split squat 3x8-12
    Calf raises 3x20-30 + Abs + Neck

    Lower B
    Deadlifts 3x1-5
    Pause squat 3x6-10 + Pull ups amrap
    Rack pull 3x8-12
    Calf Raises +Neck + Abs

    Upper A
    Lower A
    Rest
    Upper B
    Lower B
    Rest
    Rest

  61. 1 month ago
    Anonymous

    Boney to beastly huh?

  62. 1 month ago
    Anonymous

    the science part is just PPE. Everyoone already knows PPE is a superior routine so fuck off

  63. 1 month ago
    Anonymous

    Quads/Chest/Tris

    Hamstring/Back/Bis

    Alternate from Monday to Saturday

  64. 1 month ago
    Anonymous

    Pic related. A slightly modified gzclp. Sometimes I only manage 3 days a week, but the fourth day just shifts to the next week. Cardio, mobility and ab stuff on my off days.

    Green are done as a superset (hence rows with incline bench, because there's no pullup bar near the benches). Blue also done as a superset. Weight goes up every week on orange and green (as long as I got the reps), and once I hit 15 reps on the amrap set for blue.

    Once I start stalling on the orange lifts I'll probably just do those as a 5/3/1 progression. I honestly think I could go on with this kind of routine for years, maybe switching up the green and blue exercises once in a while

    • 1 month ago
      Anonymous

      That's actually a mistake in the image. I don't do hanging leg raises on day 1 anymore. I do another load of calf raises, these ones sitting (the others standing) because my calves need more work, and all ab stuff is on my off days.

Your email address will not be published.