Routines General /rg/

AxBxCxx

A Volume day
Bench Press 5x5 80-90%
Squat 5x5 at 80%
Snatch Deadlift 3x5 75%
Cable Crossovers 3x8-12
Low Cable Flys 3x8-12

B Light Volume day
Spoto Press 3x5 70-75% / Closegrip Bench 3x5 70% (alternate weekly)
Paused Squat 2x5 70-75%
Cable Rows 3x8-12
DB OHP 3x8-12
Cable Crossovers 3x8-12

C Intensity day
Bench 3x5
Squat 1x5
Deadlift 1x5
Chinups 3xF or Lat Pulldown (Chinup Grip) 3x8-12
DB Incline Bench 3x8-12
Cable Crossovers 3x8-12
Low Cable Flys 3x8-12


Rates ?
+ I need some exercices to replace Low cable flys since I truelly hate this exercice and really can't fix my form.

>>35773639
So you basically do Texas Method but add in accessories? What are your percentages of 1RM for day C?

>>35773639
Why areyou doing chest so much more than shoulders

PPLPPLx
Push:
Bench 5x5
Skullcrushers 3x10
OHP 3x10
Incline dumbell bench 3x10
Dumbell fly 3x10
Tricep pulldown 3×10
Pec fly (machine) 3×10

Pull
Dumbell row 3-10
Bench dumbell curl 3x10
Lat pulldown 3x10
Bicep pulldown 3x10
Row machine 3x10
Hammer curls 3x10

Legs:
Squat 5x5
Calf raises 3x15
Leg press 3x10
Leg extension 3x10
Leg raises 3x15
Weighted situps 3x10
Oblique machine thing 3x10

>>35773738
For C I just to go as hard as I can.
I just try to progress on A and C. B is like a "rest" if I can put it like that.

>>35773857
Because I want my chest to grow since I'm making progress in stregth but it seems that I make no gainz in my chest. So i'm getting bigger and bigger but my chest remains the same.
But I was thinking of adding some shoulders exercices but I don't know when and wich one. Propbably sitted OHP on A and/or C

>>35773951
Too much without breaks. Pretty high intensity with the same muscles being worked like 3/4 times per day. You're probably getting a nice pump on the daaayleee I'm quite sure you'd see an increase in actual gains with PxPxLx or at least PPLxPPLx.

Zero lower back exercises. Why no DL variations?

>>35774055
I just hate rest days, I feel like I'm wasting my time if I rest. PPL is supposed to have much fewer rest days, but if you think more would be better I'll try it out. And there's no where to deadlift at my school's gym, should I replace them with a different lower back exercise?

>>35773639

Looks pretty excelent.
You could try Db incline bench for the upper pecs since you dont like the low flys

>>35774099
If rest days feel like a waste, you're not lifting heavy enough weights. I was on a very similar routine recently (less accessory lifts but still PPL) and I was killing myself by going PPLxPPLx. How long have you been on this routine, are you noticing lift numbers gains? Are you benching and squatting in a smith machine or something? Just pick up the barbell and put it on the ground for deadlifts, you don't need a platform or a lot of space. It's a pretty crucial lift but you could do back extensions or something if you really had to hit the lower back with no other option.

>>35774099

You know your muscles only grow during rest, right?

>>35774153
My bench has definitely been lagging compared to my squat, I'll try more rest days and see if that helps. Plus, you're right, if I really want to deadlift I can probably find a space.

>>35773639
maybe get rid of the db ohp and replace bench with barbell ohp or incline on wendesday

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>>35774222
woops forgot to post my routine

>>35774127
I will. Thanks.

>>35774222
I really want to keep the bench for reasons I stated before.
But why would I get rid of a shoulder exercice when I'm no training them that much ? But Im' definitely going to add barbell ohp

>>35774292
sorry, didnt read the other comments

>>35773602

Doing 3x fullbody, been 3 months, first one just trying around, adapting to new schedule in the morning and reading info etc, not very intense, second one had fucking christmas between so gym was closed some days

come from nearly 3 years of karate kyokushin and doing other martial arts all my life so there is a base though I was in the shit last months because bad eating, sleeping poorly, depression, etc

I'm already seeing some gains since now I count calories, eat clean bulk and not skip a single day (not like I did ever, I have strong willpower)

I'm a 5,7manlet at 143lbs
Fullbody it's FxFxFxx in the mornings while karate KKKKKxx 1h at night

In order of execution:
Incline dumbbell bench press 2x8
Chin-ups 2x6, started at 2x3 and will add weight at 2x10
Squats 2x8
Bench press 2x8
Lat pull down 2x8 (looking to change it for Pull-ups when able to do 2x5
Dumbbell row 2x10
Dumbbell overhead press 2x8
Bicep dumbbell curls 2x10
Lateral raises 2x10
Triceps pull down cable 2x10
Leg raises 3x10
Shrugs 2x10

It takes me 5 min of warming on bicycle and 50min~ routine
I keep adding more weight (usually 5kg) on exercises once I feel I can do 2x10 easy

Am I gonna make it bros?
for now at least I'm having fun, like the routine a lot, feel very energized on karate classes and starting to see some muscle on my filthy skinnyfat/ottermode chest and arms

>>35773951
too many exercises

>>35774394
good for you. I would only stay on this routine for a little bit then move onto something maybe a bit more specific for karate

>>35774055
>PxPxLx
Don't give advice again, please.

>>35774394
If you have the time and energy for all this, good for you but it looks like there are too much exercices.

>>35774480
no bench masterrace
sets x reps?

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>>35774394
also goal body would be something like pic related
my body form is kinda similar though he probably is taller

>>35774450
yeah it all started to help me in karate and distract myself but eventually started to like it more and more and now I'm kinda obsessed and reading shit about lifting and lurking my beloved /fit/ everyday

>>35774509
I have the energy and rest 1 or 2min~ in everything, years of martial arts (cardio) and proper diet and music helps

gonna sleep, will read and answer tomorrow at breakfast before gym
thanks in advance brehs

>>35774599
do push presses, farmers walks, lunges, chinups for karate

>>35774599
Well there nothing else to say. But remember that to put mass, you need to lift heavy. And since you have a lot of exercice + the fact that you train martial art makes me doubt that you're really going hard at the gym.
Personnaly I used to box a lot and I know that if I had to go back to boxing with my current routine, I would have to neglect some workouts.
+ Remember you have tto eat big( and clean) to get big.

>>35774255
should mention is Goes ABxABCx

What are the weight progression formulas for your program?

I'm looking at intermediate routines and hardly any say when/how much weight should be added.

>>35774712
look at 531

>>35774394

You know brah, just thinking of your specific situation and I'm thinking that you may want to sub out barbell bench press for dumb bell bench press. You won't be able to go as heavy but you'll develop more tension in your muscles, which is helpful for your sport.

I'd even suggest starting a progression for pistol squats instead of barbell squats.

I'd suggest ditching the shrugs for snatch-grip dead-lifts. More compression of the spine, more core work, etc - you can go pretty light on them and still get something out of them compared to shrugs or your standard DL.

I'd also suggest throwing power-cleans in there. That will help you sharpen your explosiveness.

>>35773602
I'm doing a 4 week routine for Bench and Deadlifts, and a DUP type program for Squats. AxBxCDx
A
Bench Press 5x5 75%(Week1) 4x3 80% 3x6 75% (2) 4x3 85% 3x8 75% (3) 3x2 80% 3x5 75%
Squats 2x8 1x8+ 70%
Barbell Row 3-4x8-12
Lateral Raise 3x8-12
DB Curls 4x8-12
Weighted Crunches 4x8-12

B
Benchpress
(Week1) 1x8 50%, 1x6 60%, 2x4 70%, 2x3 80%
(Week 2) 1x8 50%, 2x6 60%, 2x5 70%, 2x4 75%, 3x3 80%
(Week 3) 1x8 50%, 2x6 60%, 2x5 70%, 2x3 80%, 2x1 90%
(Week 4) 1x8 50%, 1x4 60%, 1x3 70%, 2x3 75%, 2x2 80%
Squat 2x6 1x6+ 75%
Sumo Deadlifts 3x6 RPE 8
Weighted Pullups 3-5x5-8
Hammer curls 2x12-15
Hanging knee raises 3x12-15

C
Bench Press 1xAMRAP 80%
DB Bench Press 3-5x12
Squat 2x4 1x4+ 80%
Skullcrushers 3-5x8
Barbell curls 3x5-8
Lateral Raise 3x8-12
D
Weighted Chinups 3x5(PR)
Deadlift (Week 1) 8x3 75% (2) 6x3 80% (3) 4x3 85% (4) 4x3 65%
Cable Row 2-4x12
Pulldown 2-4x12
Weighted abs 3x8-12

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pls
Day1,2,x,1,2,3,x
goal is to get better at form not breaking down, and, of course getting stronger

Absolute beginner doing PPLPPLR because of the t-rexes that I saw in SS threads

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

LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

I'm also doing 30 minutes of cardio on both leg days and the first pull day each week

>>35775246
how is it going for you?

Any solid PPLPPLx splits for an intermediate lifter? The ones I find seem pretty sketch due to low volume

Push1xPull1xLegs1xPush2xPull2xLegs2xRest

Push 1

Bench Press 3x5
Incline DB 3x6-10
Neck Press 3x6-10
OHP 3x5
Db press 3x6-10
Reverse Flyes 3x8-12
Dips 3x6-10
Skulls 3x6-10
Overhead Cable 25x9x8x7


Pull 1

Deadlift 3x5
Bent Over Row 3x6-10
Pull Up 3x6-10
T bar 3x6-10
BB shrugs 3x6-10
BB Curls 3x6-10
Incline Db Curls 3x6-10
Cable Curls 3x6-10

Legs 1

Squats 3x5
Front Squats 3x6-10
Leg Extensions 3x6-10
RDL 3x6-10
leg curls 3x6-10
standing calf raises 3x6-10
seated calf raises 3x6-10

Push 2

Bench Press 3x5
Incline Press 3x6-10
Chest Flyes 3x6-10
OHP 3x5
Side Raises 3x6-10
Face pulls 3x6-10
CGB 3x6-10
Tri Pulldown 3x6-10
Overhead Ext 3x6-10


Pull 2

Deadlift 3x5
Yates Rows 3x6-10
Pulldown 3x6-10
Cable Row 3x6-10
DB Shrugs 3x6-10
Two hand Cable Curls 3x6-10
Hammer Curls 3x6-10
Concentration Curls 3x6-10

Legs 2

Squats 3x5
leg press 3x6-10
Lunges 3x6-10
RDL 3x6-10
leg curls 3x6-10
standing calf raises 3x6-10
seated calf raises 3x6-10

What do you guys think of coolcicada's ppl? I'd add deadlifts to pull day 3x5

MONDAY
Incline Dumbbell Press 6x6
Overhead Dumbbell Press 6x6
Close Grip Press 6x6
Gravity Boot Situps 12x3

TUESDAY
Neutral Grip Pullups 6x6
EZ Bar Reverse Curl 6x6
Pistol Squats 6x6
Stomach Vacuum Variation 1 30 seconds x3

THURSDAY
Floor Dumbbell Press 6x6
Dumbbell Clean and Press 6x6
Weighted Tricep Dips 6x6
Ab Rollout Wheel 12x3

FRIDAY
Close Grip Sternum Chinups 6x6
Straight Bar Curl 6x6
Single Stiff Leg Deadlifts 6x6
Stomach Vacuum Variation 30 Seconds x3

I feel a less is more approach has done me well so far.
INB4: y no legs?
Well, I have very bad lower back problems, so unilateral leg movements that use less weight but challenge the muscle more suit me better.

I really stress stretching the bodypart that has been worked at the end of the workout. Stretching heavy with weights expands your Fascia, which allows more muscle to grow. Part of the secrets of why gymnst are no ripped.

A - Chest/Tris
Bench
Incline DB
Decline bench
Cable crossovers
Skullcrushers
Tri Pulldowns

B - Back/Bis
Cabled row
Lat pulldown
Bent over rows
Reverse fly machine
Preacher curls
DB curls

C - Shoulders
OHP dumbells
Front raises
Lateral raises
Shrug
Random ab exercises

D - Legs
Squat/Leg press
Quad extensions
Glute curls
Calf extensions
Lunges
Abs if time

ABxCDx

I throw in abs randomly some days. I also throw in random "full body" days were I do some weird cross fit type circuit training. Also some 2-3 hr sessions of cardio from playing basketball twice a week.

I don't see anyone posting the back/bi chest/tri routine. Am I outdated?

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>>35773602
100 Push Ups
100 Sit Ups
100 Squats
Run 10km
Do all of the above DAILY
Eat three square meals a day
A banana for breakfast is fine, too
No air conditioning.

>>35776431
B-Baka!
You forgot no heater in the winter.

>>35776458
Ok

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Starting again after a ~1 year off due to life + back injury
Should i go to SS or look for a more "balanced" routine like PPL?

>>35774599

Your goal body is on roids.
A routine is not gonna do magic.

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>all these newfags falling for the PPLPPLx meme

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My shoulders have started to round inwards, so I've added some extra back work to straighten myself out. (N-no h-hetero.)

Main lifts go anywhere from 3x5, 5x5 or mountains (load up to max or new pr: deload slightly, reload, then deload) depending on how I feel and how busy the gym is. Other than Fridays and the possible Sunday, my workout is around an hour.

⤏ are exercises I probably won't do, but if I'm not tired/want to kill time.

Thank you in advance for any feedback.


>Monday:
OHP
Dips [weighted]
Face Pulls [lightweightbby]
Pull Ups [weighted, various grip]

>Tuesday:
Deadlift [standard]
Romanian Deadlift
Hanging Leg Raise
⤏ Curls

>Wednesday:
Pendlay Row
EZ Curl Shrugs
Shotgun Row
⤏ Pistol Squats

>Thursday:
Bench Press
DB One Arm Row
Side Bends
⤏ Curls/Forearm Curls

>Friday:
Squat [back]
Hip Thrust [full or single leg]
Ab Wheel [standing, knees]
Forearm Curls
⤏ Incline Australian Moon Pulldowns

>Sundayfunday:
Front Squat or Sumo Deadlift
Single Leg Deadlift
Dumbbell Pullover
Svend Press

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>>35775862

It's shit.

>>35773951

Shit.

>>35773639

Awesome.

>>35774255

Good.

>>35774480

Shit.

>>35774712

TM follows pretty much the same progression scheme from SS, just weekly instead of daily. 2kg for lowerbody, 1-2kg for upperbody on intensity days.
On volume days it doesn't matter much, but generally follows that same progression. You can lower it if you feel like you need to, though.

>>35775246

Shit.

>>35775314

Good.

>>35775559

Shit.

>>35775819

Shit.

Push
>bb bench press
>incline db bench press
>cable flys
>close grip bb bench press
>tricep cable pulldowns
>db shoulder press
>lateral raises

Pull
>bb cheat curls
>hammer curls
>bb row
>db row
>chin ups
>hex bar shrugs
>db shrugs

Legs
>squats
>straight leg deadlifts
>lunges
>leg curls
>calf raises

Twice a week, with larger weight and fewer reps on Mon-Wed

>>35777941

Shit.

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Dumping based routines.

>>35777949
on what basis?

>>35777901
>>35777949
Lmfao you just have some sort of vendetta against PPL. Too hard for you? Post pics or gtfo

>>35778023

Go back to bb.com and reddit.

>>35778036
Pics, constructive criticism, or gtfo

>>35778076

I don't have time to teach a noob why shit is shit.
Do a real program or gtfo and go enjoy your no gains PPLPPLx meme.

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>>35778088
>me 5 minutes ago at uni
and you?

Basically been doing beginner routines for 1.5 years because I'm 1.) retarded and 2.) only been dedicated for about 5 months now.

What are the best intermediate routines?

>>35778125

Nice roids.

>>35778088
You sound short.

>>35778139
this fucking guy lol

>>35778139
>enjoy your no gains PPLPPLx meme
>nice roids
top kek

>>35778135

Any of the following:
>>35778179
>>35777983
>>35777978
>>35777967
>>35777961

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>>35778125
>>35778152
>>35778181

>I'm not roiding guys I swear

Monday- Run:

Two miles

Tuesday- Lift:

Front squat 3x8
OHP 5x5
Arnold press 3x8
Rear delt flies 3x10
Lat pull downs 3x10
Seated Cable Rows 3x8

Wednesday- Run:

Two miles, faster than Monday

Thursday- Lift:

Incline bench 3x8
Straight legged deadlift 3x8
Tricep ext 3x12
Chest Flys 3x10
Lat pull downs 3x10
Seated cable rows 3x8

Friday- Run:

One mile, set new PR

Saturday- lift &cardio

Power cleans 3x5
Bicep curls 3x10
Snatch technique (for now)

HIIT bike/ elliptical/ sprinting if weather allows

Sunday- Rest

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>>35778125

Here's me brah 100% natural like you

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>>35773602

Here's the dump for people who want an actual good routine:

Routines for intermediate lifters:

>>35778179 5 day TM split
>>35777983 4 day TM for cutting
>>35777978 4 day ULxULxx TM
>>35777967 3 day standard TM
>>35777961 4 day PPL TM split
>>35778010 4 consecutive days split

Routines for novices:
>>35778052 SS + power accessories for sports
>>35778080 4 day Upper-lower Novice Routine
>>35778096 SS + accessories
>>35778117 SS + accessories
>>35777991 SS for women

Remember not to fall for the PPLPPLx meme. It's a routine where the only people who make good gains are roiders, and even then they all end up weak faggots.

And remember, you only grow and get stronger during rest.

>>35778197
>>35778219
when dyels justify their pitiful gains by setting the natty threshold unreasonably low
>i am your natty god

>>35778269

Get out and go back to /fraud/.

>>35778125

>those traps
>natty

Pick one

i need a good push/pull/legs routine for 5 days a week

is such a thing possible?

>>35778302

Literally this >>35778179

>>35778219
This looks natural to me

>>35778322

It's tinytrip... he blasted roids like no tomorrow and didn't pretend to be natty.

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>>35778278
>>35778293
>mfw natty and this is the most flattering thread
no please, continue

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ITT a bunch of dyels with less than one year lifting adding a lot of unuseful assistence.

Every fucking thread.

For the intermediate TM splits, what's the progression of increasing weight look like?

>>35778371
>unuseful

useless?

>>35778481

2kg for lowerbody, 1-2kg for upperbody.

You increase both intensity and volume work, but you can be slower on volume work since it doesn't matter much.

>>35778350

No one believe in you, roidfag. Just leave.

>>35778088
On the same note, if you're gonna correct people, you should post body pics and lifts. Otherwise you're just a neckbeard shouting down other novice lifters anonymously.

>>35773602
Thinking if getting off SS and moving to pic related.

Skinnyfag trying to bulk up. 6'5 190lbs

>>35778662

Get >>>/out/ roidfag

>>35773951
On the juice?

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>>35778675
Forgot pic

>>35778616
per week I'm assuming?

For >>35777967 when it talks about missing reps, do you still increase while changing the number of reps?

Currently doing 31 ama by some dude from leangains. It's not your textbook 5x5 or SS, but it works. Reverse pyramid training improved my strength considerably. Has all the major lifts plus some assistance work. Rate mates.
.https://www.reddit.com/r/leangains/comments/1jlsfx/tldr_guide_of_31minutes_ama_pdf/

>>35778717

Yes and yes.

>>35777859
>>35778088
>>35778268
i utilize weekly periodization on PPLxPPLx routine and i progress 8-10lbs on most of lifts monthly
currently 195lbs at 185/295/385/435 all x3

general outline goes like this
>2 weeks of high volume:
4x8-10 on 2 compound lifts (for push day: flat bench followed by incline DB bench), 3 isolations all done in 3-4x12 (chest, triceps and side delt isos)

followed by
>2 weeks of high intensity/low volume:
5x3/3x5 on 2 compound lifts (for push day: bench with spoto-press or OHP with CGBP), 2 isolations 2-3x8 (triceps and side delts)

followed by
>4-7 days of lighter recovery work and then start all over again

there are many ways to skin a cat and mine works best for me
mark rippetoe and his "no hi-volume allowed/my 3x5/5x5 is the best for everyone" powerlifting dickriding fat "experts" didn't invent lifting

broaden your horizons and accept that push-pull-legs is one of the best routines (when structured well)
stay small, cuntboy

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>>35780092

>someone says training 6 days per week is dumb
>anon comes righteous to defend why training 5 days per week is good and the people arguing against 6 days are cuntboys
>mfw

>>35780092

I OHP 120kg and my squat is almost double yours.
I train 4 days per week.

Stay small, memeboy

>>35780161
let me guess, you also bench 500 and regularly pull 850+ for reps at 4%bf

>>35780210

Not really, no.

I was thinking of using PHAT, but instead of brosplit it would be with push-pull. So it would be like this:
Monday-Upper power
Tuesday-Lower power
Thursday-Push hypertrophy
Friday-Pull hypertrophy
With correct volume, is this viable?

I'm trying to focus more on explosive movements to supplement my martial arts

I'm doing upper/lower split ULxULU
Upper
-bench press 4 x 5
- OHP 3 x 5
- Pendlay Rows 3 x 5
- Pull - ups 3 x f
some hypertrophy fluff
- Incline flys 3 x 8 - 12
- hammer curls 3 x 8 - 12
- lateral raises 3 x 8 - 12

Lower
- Highbar squat (lower weight focus on exploding up to prevent form failure) 4 x 6
- deadlifts (warm ups are explosive on the way up) 1 x 3
- Power cleans 3 x 3
- box jumps 3 x 5

should I add should I remove or should I replace some stuff?

the primary focus is to be more explosive on sparring since our tournament fights just last from 1 - 2 minutes per round.

>>35773602
Jog 2 miles in the morning on M/W/F/Sa
M- Heavy bag 3min x 5
100 jumpropes/ 8 one arm tire flips (350 lb tire)/15 medicine ball squat/throws (25 lb medicine ball)
done as a circuit x 5
Box jump holding medicine ball with a burpee and a pushup in between reps x 15 for 3 sets
Medicine ball throws x 40 for 3 sets
100 jumpropes x 5

T (8 lb sledgehammer) tire hits x 100 (do these one handed)
tire flips x 8 (450 lb tire)
Jump rope x 100
Done as a circuit for 5 reps

2500 m rowing

Farmers walks with 100 lb dumbells x F
One arm farmers walks w 70 lb kettlebell x F
Pullups x F for 3 sets

Heavy bag x 15 min or to failure

W same as monday

Th Same as Tuesday, but with a 20 lb sledgehammer and using both arms
F Same as Monday
Sa Same as Tuesday
Su
Rest. sometimes I jog, sometimes I walk. Occasionally i'll swim laps.

Been doing this for about a month now. I'm cutting, lost about 20 lbs

If everyone's done being petty, can I get some constructive criticism on my routine? I know I miss rear delts
>>35777941

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should i bulk or cut

How's this routine, /fit/?

xABABxx

Week 1

A:
Bench Press – 5 sets, 5 reps
Pull-Ups – 2 sets, 8-10 reps
Seated Dumbbell Press – 2 sets, 6-8 reps
Lateral raises – 2 sets, 6-8 reps
Incline DB Bench Press – 3 sets, 6-8 reps
Seated Row – 3 sets, 6-8 reps
Barbell Row – 5 sets, 5 reps
Iron Cross – 2 sets, 1 minute
Plank Rotations – 3 sets, 20 reps
Hanging Leg Raises – 2 sets, 8-10 reps
Plank – 3 sets, 1 minute

B:
Overhead Press – 3 sets, 5-8 reps
Squat – 5 sets, 5 reps
Seated Shoulder Press – 3 sets, 5-8 reps
Chin-Ups – 3 sets, 8-10 reps
Rocky Press – 3 sets, 5-8 reps
Tricep Extension – 3 sets, 8-10 reps
Concentration Curls – 2 sets, 8-10 reps
Shrugs – 3 sets, 8-10 reps
Hanging Leg Raises – 2 sets, 8-10 reps
Twisting Ab Crunches – 2 sets, 20 reps
Squat-To-Box Jump – 10 jumps
Farmer Walks – 4 walks
Week 2

A:
Bench Press – 5 sets, 5 reps
Pull-Ups – 4 sets, 6-8 reps
Iron Cross – 2 sets, 1 minute
Shoulder Taps – 3 sets, 20 reps
Barbell Row – 5 sets, 5 reps
Iso-Lateral High Row – 3 sets, 6-8 reps
Behind the Neck Barbell Press – 2 set, 6-8 reps
Bent Over Laterals – 2 sets, 6-8 reps
Push-Ups – Failure
Hanging Leg Raises – 2 sets, 8-10 reps
Plank – 3 sets, 1 minute

B:
Overhead Press – 3 sets, 5-8 reps
Squat – 5 sets, 5 reps
Chin-Ups – Failure
Tricep Extension – 3 sets, 8-10 reps
Rocky Press – 3 sets, 5-8 reps
Deadlift – 1 set, 5 reps
Shrugs – 3 sets, 8-10 reps
Dips – 3 sets, 5-8 reps
Hanging Leg Raises – 2 sets, 8-10 reps
Sit-Ups – Failure
Plank Jump-Ins – 2 sets, 8-10 reps
Farmer Walks – 4 walks

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What do you think of this routine? It's built around DB and a pullup bar and SS principles. It's supposed to be fully body and I do it 3 times a week on average.

Work Out with Dumbbells & Pull Up Bar

Military Presses 5x5
Sumo Squats 5x5
French Presses 5x5
One-Armed Rows 5x5
Pushups 10x5
Chinups 8x5 (negative ones for now)
Shrugs 15x5

Thank you for any advice. I intend to do SS with a BB once my knees can take it (flexibility issues, I think) and money.

Pic-unrelated, it's my waifu.

>>35781382

lean bulk u wasteman

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>>35777880
No one?

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>>35782372

Once I'm done with the squats, I stretch between sets from other exercises. I also don't do the squats in a series, I do them between other sets because my knees still ache if I try too hard.

This work out takes me over 1:30 hour to complete if I'm slow, and around an hour if I'm a little faster. Rest between sets is what takes the most time. I need 2 minutes or more depending on the exercise. It varies, but if I take only 45 seconds, I don't complete the set very often.

Completely new to lifting and looking for a routine, what does the 5x5 and the percentages on workouts mean?

>>35782477

>dat pic

I kekked.

I can't comment on your routine because I'm not experienced enough, but I do wonder why, if you have access to a BB, you don't do simply SS?

>>35782511
>Completely new to lifting and looking for a routine, what does the 5x5 and the percentages on workouts mean?

Fuck percentage. 5x5 means you repeat the movement 5 times per set and there are 5 sets.

3x5 means you do 3 sets of 5 reps.

>>35782372

ERRATUM.

It's 5x10 pushups
5x8 chinups
5x15 shrugs

Mixed my shit.

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>>35782521
>I can't comment on your routine because I'm not experienced enough, but I do wonder why, if you have access to a BB, you don't do simply SS?

I did Strong Lifts for a few months. I got bored and plateaued. My gym only has two squat racks and one bench, so I found with SL if they were taken, my whole time at the gym was wasted. My symmetry is also really off (legs weak) that I needed accessory work, like Romanian Deadlifts and hip thrusts, to help correct that. I've actually found that doing accessory work has greatly improved all my main lifts.

Doing ss right now (with chin ups)
How should I replace power cleans? the forms too technical for me to do safely.

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Upper Heavy
Bench Press 3x5
BB Row 3x5
OHP 3x5
Pull up 3xFailure
Close Grip Bench 3x8
BB Curl 3x8

Upper Light
Bench Press 3x10
BB Row 3x10
OHP 3x10
Chinup 3xFailure
Skullcrushers 3x12
BB Curl 3x12
Ab Shit 3x12

Lower Heavy
Squat 3x5
Deadlift 3x5
BB Lunge 3x5
Good Morning 3x8
BB Calf Raises 3x10

Lower Light
Squat 3x10
Romanian Deadlift 3x10
Leg Extension 3x10
Lying Leg Curl 3x10
BB Calf Raise 3x12
Ab Shit 3x12

I only have a squat rack, barbell, dumbells(only up to 30 though), bench with leg shit, and a pullup bar. Im cutting so the volume isnt as high as it could be, any suggestions?

Not sure if this goes here, but whatever.

I'm doing CoolCicada's PPL and on the chest day I wanted to switch Incline bench to Decline bench. Good idea, bad idea?

>>35782958
Just do rows, fuck what rippetoe says about them

How is this for legs day on a PPAPPBx routine? Wondering mainly about any muscle imbalances that would result from this.

> Day A (1st legs day)
Barbell Squats: 4x5
Romanian DL 3x8-10
Reverse hyperextension 3x8-10
Single leg press 3x8-10
Hamstring Curls 3x10-12
Standing Calf Raises 5x10-12
Cable Crunch 3x25

> Day B (2nd legs day)
Deadlift 3x5
Front squats 3x8-10
Reverse hyperextension 3x8-10
Single leg press 3x8-10
Hamstring Curls 3x10-12
Standing Calf Raises 5x10-12
Cable Crunch 3x25

>>35783012
Kek, was considering it aren't they just mainly a back exercise though?

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Doing pic related, started 3 weeks ago AxBxCxx. Haven't lifted or really done any fitness shit since early high school.

Not fat, just skinny fat, borderline skeleton.

Started everything at bar only weight, now i'm at:

Bench Press: 90 lbs
OHP: 75 lb (my weakest, anything I can do to improve?)
Rows: 75 lb (also my weakest, my back is weak as fuck it seems)
Deadlift: 100 lb
Squat: 120 lb
Chin Ups: Bodyweight until I figure out a way to add weights in a non-awkward manner

Am I fucking up somewhere? Is that progression too slow from the bar? I didn't know how strong I was and didn't want to blow anything out, so I just started at the bar and progressed as the program stated. I jumped quite a bit at some since I could do 20+ reps on the third "to failure" set on some very early on, and now I'm at a point in some of the weight where I'm actually pushing myself to even squeeze out the 5 on the third set.

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Do a 4 day cycle that I continously repeat in the order below. One or 2 rest days a month. Also superset the logical things to superset. Once I plateau, I'll do a random routine I find on here (pic related), or bb.com for a month. Current stats are:

>6'2. 190lbs. 25 years old.
>Bench: 225. Squat: 185. DL: 225. (Have a bulged lumbar disc, be nice).

Chest:
Flat Bench or dumbell bench: 4x8
Decline bench: 4x8
Dips: 4xfailure
Incline dumbell press: 4x8
Lower cable flies: 4x8
Butterfly machine: 4x8 drop sets.

Back/shoulders:
Deadlift: 4x8
Pullups: 4xfailure
OHP: 4x8
Lat pulldown: 4x8
Cable/barbell rows: 4x8
Arnold press: 4x8
Lat raises: 4x10

Arms:
Standing curls: 4x8
Dumbell triceps extension: 4x8
EZ-Barbell curls: 4x8
Triceps rope extension: 4x8
21's: 4 sets
Skull crushers: 4x8

Legs:
Squats: 4x8
LEG press: 4x8
Hamstring curls: 4x8
Extensions: 4x8
Lunges: 4x40
Calf raises: 4x25