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
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
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
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
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
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
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
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.
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.
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)
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
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
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
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.
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
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.
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
Full body 5 times a week
Pirated nippards book. homie 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 frick it up and overtrain if you're not careful
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
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
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.
>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.
>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
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
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.
Push days are bench/incline bench, flys, tricep pushdowns, lat raise
Pull days are pullups, lat pulldowns (superset), bicep accessories
Home gym with a fricked up weight rack i can't adjust height on so can't barbell squat, just do bulgarian splits. I'm sure I'm fricking 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
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
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
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.
Gym 2 times a week, Basketball 2 times a week, swimming once a week
Chest/arms
Back/legs
x
Chest/arms
Back/legs
x
x
>nice delts, bro. What program you use? Upper/Lower or maybe PPL?
>science
Science is literally just gear. Made in a Wuhan science lab. They call me the bat babyyyyyu
I work on a farm. It's arms, chest,shoulders, legs, and back day every day
Based fellow farmbro. What do you farm?
pplpplx
Both of those are splits one is just PPL
science xF
Wolf.
>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?
ywnbar
this is the stupidest routine diagram I've seen in my life, and they're pretty much all stupid
Enjoy your nogains furrygay
Fricking newbies. I hate summer
>bear
>12 pushups
*flex emoji*
moronic furries being moronic, at least that makes sense
>bear is bigger and leaner (or pumped) than lion
>bunny has the hardest workout
what
Whose goddamn idea was this garbage?
Its furgay bullshit. That alone should make it self explanatory.
Those would be a pretty sorry excuse for a warm up
>rabbit
>115 push-ups
>bear
>10 push-ups
what??
For me it's lion
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?
Bearchads where we at???
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
>Push
>Pull
>Arms
>Legs
>Rest
Rinse repeat for eternity.
Most routines leave out forearms, calves, and traps the most sexy muscles by far alongside abs which is often neglected as well.
full body workout 7 times a week
arnold split
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
Push/legs
Pull/legs
Bike
Push/legs
Pull/legs
Rest
Rest
How can people do full body, aren't you sore on your next workout? I tried it but don't feel fully recovered.
Monday, Wednesday, Friday full body workout
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.
531 bbb
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
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
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
not training chest, triceps and shoulders in the same day is just moronic
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.
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
Chest/back/1 triceps/biceps exercise each
Rest
Shoulders/arms destruction
Legs/abs/core
Chest/back/1 triceps/biceps exercise each
Rest
Rest
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
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.
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.
>easier for a 150lb twink to rep 240lb pull-ups than for a 200lb guy to do any
homie wat
Fatty copes are always hilarious lmao
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.
>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
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)
>every workout: squats, clean & jerks, snatches
t. oly lifter
PPLPPLX
it's the easiest thing in the world in and out within an hour.
>two legs days
>not just doing pplxppx
>this is IST now
Literally no point in training legs twice a week unless you're an autistic powerlifter
post quads
Walk
SIT
Walk
SIT
Walk
Walk
SIT
Pull
Push 1
Rest
Legs
Rest
Push 2
Rest
Kek.
Alternate between cardio day and full body workout day
Full body twice a week. Are you all NEET?
whatever machines are available once I'm at the gym
i decide my workout randomly everyday, i literally spin a wheel
That sounds fun and probably wouldnt even be that bad if you kept trying to progress.
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
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
xPPLxUL
What's the reason for doing it like that?
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
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.
That actually seems pretty smart. Do you mind sharing what exercises you're doing each day?
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
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.
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
Upper 1
Lower 1
Arms
Rest
Upper 2
Lower 2
Rest
Repeat
Chest/triceps
Back/biceps
Legs
Shoulder/Traps
X
X
Calisthenics 6 times a week
No lower body ever don’t want a big ass to look like a homosexual
Bane origin story, right?
Proper sleep is important, though
Full body 5 times a week
Pirated nippards book. homie 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 frick it up and overtrain if you're not careful
Post routine
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?
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
Only have 1 hour for the routine before work. But between work and the workout Im feeling pretty drained.
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
>working out
Lmao. Goofymaxxing & tattoomaxxing is the modern sexual strategy
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.
Pic related because I'm not moronic.
full body
rest
full body
rest
full body
rest
rest
repeat
Is it working?
Nice, I like this
>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.
>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
mma
mma
back and arms
mma
legs & shoulders
chest arms
rest
this
Modified SS with more upper body, ballroom/latin 4 times a week, swimming 3 times a week.
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
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
Upper (High weight, Low reps)
Lower (High weight, Low reps)
Cardio/Abs
Push (Moderate Weight, High reps)
Pull (Mod. Weight, High reps)
x
x
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.
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 fricked up weight rack i can't adjust height on so can't barbell squat, just do bulgarian splits. I'm sure I'm fricking 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
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.
>arms, back
>chest, shoulders
>arms, back
>chest, shoulders
>arms, back
>chest, shoulders
>rest
>bike everyday for 30 mins.
Bro, your core?
Eh, it'll work itself out.
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
Boney to beastly huh?
the science part is just PPE. Everyoone already knows PPE is a superior routine so frick off
Quads/Chest/Tris
Hamstring/Back/Bis
Alternate from Monday to Saturday
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
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.