>2015 >following some e-whore's program >thinking

>>35118904
My custom made routine is so full of shit so I don't even want to post it here

5x5

I go with the 5x5
been on it for 3 years.
No results because I'm a lazy fuck.

Push Pull ABxABx ad infinitum

Leg day once every month

>>35118904
>making your own routine
lol

Join a club and get coaching you casuals

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>>35118949
unemployed fitness trainer detected

get a real job pleb

>>35118932
this desu senpai

Push:
Bench Press: 3x5
Military Press: 3x5
Incline Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x8-12
Rope Pushdowns: 3x8-12
Overhead Dumbbell Extension: 3x8-12

Pull:
Pendlay Rows: 3x5
Deadlifts: 1x5
Lat Pulldowns: 3x8-12
Face-pulls: 3x-8-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-8-12
Hammer Curls: 3x8-12
Shrugs: 3x8-12

Legs:
High-Bar Squats: 4x5
Leg Press: 3x8-12
Leg Extensions: 3x8-12
Hamstring Curls: 3x8-12
Calf Raises: 5x8-12

PPLxPPLx

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>>35118949
I had a fitness trainer once.
>He was the best bro
>Spotted me on benches when I needed it
>Taught me everything I know about lifting
>Then he closed his gym cuase it wasn't doing too good

>>35118960
>I have never seen a weightlifting or powerlifting club
Casuals pls

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Went for something a bit different after my ex stole my flat business and friends and had to streamline my whole life.

Inspired sort of by military presence selection fitness regimes

Basically
Body weight: pressups, dips, chinups, dorsal raises, lunges, crunches, sit-ups etc
Cardio: Alternating between Running and Cardio, now live by seaside so lots of countryside air.
Swimming: Lengths, followed by treading water for periods of time

Goes like this
B
Rest
C
Rest
Rest
B
Rest
C
Rest
S
Etc etc

Basically just try to do be doing something every other day

Let myself go in my relationship so starting from scratch.
Seems to work pretty well so far.

Just a modified 4 day split based on Candito's linear, with a TM style for shoulders because they respond better to that and more pull-ups/chins

>>35118996
dont know if thats good, but sounds fun
i dont do it because i hate having a leg day, i really like squating though

>>35118904
Curls super sets with tricep extentions all day every day

>>35119028
P. good so far

Usually spent before I hit the hammer curls though senpai desu

Can you recommend me any good routine focused 100% on aesthetics rather than strength as it is?

>>35118904

if it's all individual

what the fuck is the point of this thread

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>>35118904
Making your own routine is so easy smfh

Example Upper/Lower:
Upper
>horizontal push (bench press)
>horizontal pull (row)
>vertical push (overhead press or incline bench)
>vertical pull (pullups)
>tricep iso (skullcrushers)
>bicep iso (curls. duh)

Lower
>quad dominant compound (SQUAT)
>glute+ham dominant compound (stiff leg deadlift)
>quad iso (leg press)
>ham iso (hamstring curls)
>optional calf raises
>ab work (ab wheel is king)

Ran ULxULxx
Better routine than 80% of /fit/

>>35119028
Legs before every workout amirite.

Normally I just squat a reverse pyramid then get on with whatever bro split and accessory work is needed. Except leg days. Every day is leg day.

>>35119110
ripp pls go

trying to get into decent shape for the military r8 my routine

burpees
pullups
dips
ohp and dumbel shoulderl press
(bench and dumbell bench press on alternating days)
australian pullups or rows
assisted pull ups and assisted dips for a burnout

everything is 3x8 and dips and pulups i do til failure as many times as possible

monday, wednesday and friday

on fridays i do this workout but i also squat and deadlift

i run tuesday thursday and sunday

>>35119137
also any advice for getting better at pullups/dips
i can do them but i find i spend more time on the assisted machine than i'd like to.

>>35119211
Try Pendlay Rows, you'll get a stronger upper back senpai desu

>>35119211
Just progress in either reps or weight every time. I do them weighted and aim to add a rep until I get to 3x10, then move up the weight

>>35119001
Iktf

>>35118904
running madcows but i tag a few sets of chins and dips at the end of each workout, and do arm work on friday.

>inb4 "hurr durr yur nawt doin the program"
i love dips and chins, and am 4 weeks into PR's with no issues, so idgaf

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What do you guys think of this? Been doing it for a couple months.

A
Squat -- 3x5
Bench Press -- 3x5
DB Incline Press -- 3x(8-12)
DB Wrist Curl -- 3x(8-12)
DB Shrug -- 3x(8-12)
Preacher Curl -- 3x(8-12)
DB Row -- 3x(8-12)
Pullups -- 3x(8-12)
Dips -- 3x(8-12)

B
Deadlift -- 3x5
OHP -- 3x5
DB Bench Press -- 3x8
DB Fly -- 3x8
DB Side Raise -- 3x8
DB Row -- 3x8
Front Squat -- 3x8
Calf Raise -- 3x8
Pullups -- 3x8
Dips -- 3x8

P
2 Hours of Parkour Conditioning

XPXAXBA
XPXBXAB

Mine's kind of complex. Just started it this week. Today is my B day.
5x5 Squat
5x5 the The Press
1x5 Deadlift
90 lbs/60 lbs/ and 115 lbs respectively.

A
Squat
Bench
Row
Dips
Calf raises
Flies
Some sort of ab work
Some tri isolations

B
Diddly
>The press
Pull ups
Back exenstions
Reverse curls
Regular curls


3x5 for compounds, usually 3x10 except for failure for pull ups and calves
Shrugs

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Been doing this for about a month or two.
Before every workout 15 minutes worth or stretching and 5-10 minutes of cardio to warmup.

PPLxPPL

Push:
Flat Bench : 5x5 heavy (2nd half of the week do OHP 5x5 as heavy as possible)
Incline : 4x8-12
Incline Dumbbell Flys : 4x8-15
Dumbbell Shoulder Press : 3x8-12 (drop sets)
Tricep push downs : 3x15
Dips : 3 x Failure

Pull
Deadlifts : 5x5 ( same as before rotate with Pendlay Rows on 2nd Pull workout)
Lat Pull Downs : 3x15
Seated Rows : 3x8-12 SS with Bend over delt raises : 3x8
Bicep Curls : 3x8 (As heavy as possible)
Hammer Curls : 3x8 (Heavy as Possible)
Pull ups : 5xFailure
Face Pulls : 3x15

Legs
Squats : 5x5
Calf Raises : 3x20 (shit calfs)
Leg Press : 3x15
Leg Curls : 3x12
Reverse Leg Curles : 3x12
Lunges : 3x10

Add in your own workouts as you go, at the moment im focusing on my lats...
One is uneven ...

>>35118904
SS + DB bench/shoulder press on days I don't do the barbell version+ lat pulldown on days I don't do pullups/chinups. Trying to find the best way to hit every muscle 3 times a week and that is what I have so far.

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>>35119558
>I don't do the barbell version

>>35119568
remember when you used this picture to make a thread "he uses mixed grip" today?

Do the witcher workout. Curling your foot gets mad gains

>>35119593
Yup

You're a retard if you do either

It's pretty odd

Push1- Bench
Tris
Accesory chest ie flys etc

Pull - rows
Row machine at my gym
Facepulls
Weighted pull ups

Legs- Squat
Front squat
Diddly
Accesory ie back of legs etc

I do this split twice a week and the second push is as follows

Push 2
The press
Db The press
Incline bench
Chest accessories

my pushing works well for me. My pull routine is a joke though so I'll prob borrow one from here

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>>35119625
>You're a retard if you do either
>either

>>35119639
If you do either of those things, you're a retard.

>deadlifts
>squats
>pullups
>hammer curls
>rear delt fly
>rows

This is supposed to be my back and leg day, but I can't squat and deadlift every workout because I don't recover fast enough. All my other lifts are fine though. Should I just do squats and deadlifts every other time?

mines a ppl like routine. I hit the major compounds then a couple of accessories that change ever week. 2 warm up sets and then pyramid up until I can only get 3-5 reps. with compounds 4x8 for accessories

push
chest/triceps
bench alternates narrow, wide grip and dumbbells each session
add 2 accessories and keep changing them up.
triceps focus on dips and pull downs

pull: back and biceps
DL and pullups + 3-4 accessories.
chinups and then some curls

legs + shoulders
rotate front and back squats
leg press
leg curls
ohp- rotate BB + DB
2 accessories

Cardio: more in summer, much less in winter
Cycling, shortest ride 1 hour/20 miles, longest 6-8 hours 100miles or so, mountains ect.

>>35119675
also, fuck having abs

>>35119001
The paradox of a well run gym.

>doesn't attract normies and moms because muh machines
>lifters that do come actually use their membership, driving up costs

>>35119380
>Mine's kind of complex

Was that sarcasm?

Started at beginning of the semester, /Dad bod/ mode and roughly 30 pounds overweight.
3days a week lifting, with two off days of cardio, plus 2-3 core per day.

All my sets are 15,12,10 with weight increase as set loweres.
Monday-chest/back
Wednesday-bi's/tris
Friday-legs/back

In September I weighed 228, today I weighed 207 withh ~10 pounds added muscle

>>35118943
>ABxABx
what does this mean

>>35118996

Looks good overall.
I suggest doing Pull-Push-Legs, so that your legs can be recovered from the deadlifts for your squats.
Maybe try barbell shrugs instead of the usual DB curls people do. You will see a lot more results from it https://www.youtube.com/watch?v=-0t_hCzUgvM

And avoid leg extensions. They are awful for your knees. Try front squats or sissy squats for the quads instead.

>>35119069

Even bodybuilders do strength stuff with their routine nowadays. People have found it to be more efficient and build more muscle than just doing high reps with everything.

Just do 3x5 with the main lifts, bench ohp squat DL, and then 8-12 with the rest. Do some sort of PPL+fullbody or PPL+UL.

You will see a lot more results this way.

>>35119083

Yes, you can basically make a fine routine just by using a decent split, organizing the exercises correctly and not selecting bad lifts.
However, if you train for a goal other than just looking good, following a good program brings a lot more results than just doing whatever.

>>35119137

If you have access to a gym, do SS instead. You will be a lot stronger, look a lot better, and even be more athletic if you don't skip the power cleans.
After a month or two following the main routine, you can add ancillary exercises with higher reps to work muscle endurance as well.

Adding work for the abs is fine too
http://startingstrength.wikia.com/wiki/FAQ:The_Program

>>35119326

Nah, if you're doing madcow you're at the point where cookie cutter routines don't work anymore. Intermediate and advanced level routines should always offer good customisation, as progress at this point really varies from a person to another.
Texas Method, for example, is completely customisable

In the end, it's completely fine to add extra stuff to madcow

>>35119356

It's good. But since it's a fullbody routine, you should always have a day of rest (or "active rest") in between the workouts - so that you can get the most strength and muscle growth

A
bench
lateral raise
reverse flies
squat

B
DB rows
pull ups
face pulls
leg curls

everything 3 x 8-12

I alternate days and go 3-6 times a week

Full body BENCH
Squat 3x5
Bench 4x4pause 2x6tng@85%paused weight
BB Row 3x5 2x8-12 lighter

Incline DB bench 3x8-12
DB row 3x8-12

X

Full body OHP
Squat 4x5
Ohp 4x4 2x6@85%@work weight
Pullups AMRAP, then sets of 2-3 every 15-20 seconds until rep goal reached

Rdls 3x10
Rear delt raises 3x8-12

X

PUSH HYP
Incline DB bench 3x8-12
Bench AMRAP in 8-12 range, rest pause sets of 5 until rep goal reached
CGBP 3x8-12
Skullcrushers 4x10-15

X

PULL HYP
Bb rows same rep scheme as hypertrophy bench
Chin ups AMRAP, then sets of 2-3 every 15-20 seconds until rep goal reached
DB rows 3x8-12
Rear delt raises 3x8-12
Hammer/barbell curls 4x8-12

X
X

Pullaparts, shoulder external rotations and planks 3 sets daily

>>35118904
Day 1: Chest/back
Day 2: Shoulders/legs
Day 3: Arms
Repeat
Rest
Repeat

Just started this week, brosplit previous 2 weeks, was powerlifting for 3 months before that, realized if i want to get anywhere in life i need to not be a fat shit. Also been super lazy with cardio, usually box and hit the treadmill at my gym. No abs really because my core is strong as fuck its just a matter of losing the fat.

>>35118904
SS is working so far

>>35119994
not him but push pull rest, push pull rest

>>35119009
Every time I see this pic I imagine him saying that without a nose. This gives me a slight smirk and I exhale a bit of air out my nose. Thank you.

>>35118904
full body workouts every second day

weighted pull up 5 x failure
weighted push up 5 x failure
weighted dip 5 x failure
hanging leg raise 5 x 10
one leg squat 5 x 10

on my off days i cycle, run, hike, and box

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A:
High bar squat: 5x5 with increasing weight
Low bar squat 5x5 with decreasing weight
Leg press 3x5
Ass curls 3x5
Ass abductor 3x5
Time ~ 1.5 hours

B:
Deadlift 6x5
Lat pull downs 5x5
Pull-ups 3x5
T-bar 3x5 cool down
Cock suck 5x5 in the locker room
Time ~ 1 hour

C:
Shoulder press 5x5
Incline bench 3x5
Decline bench 3x5 but does it anyway
Pec flies 5x5
OHP 5x5
Skullcrushers 5x5
Shrugs 5x5
Time ~ 1.5 hours

AxBxCxx

>>35120016
>Pull-Push-Legs
benching with sore lats

legs/push/pull is more viable option

>>35120360
Really like your routine, I would cut it down a bit if I were you though, but that's just me

>>35119133
>2015 After the death and Resurrection of Christ Jesus

>Not making glorious leg and back gains within weeks

Pls sir no.

>>35118904
>Weighted dips (increase weight with each set) reps to failure x 10 with 10-15 second rest periods between sets
>Weighted pull ups (increase weight with each set) reps to failure x 10 with 10-15 second rest periods between sets
>Multiple squat variations (bulgarian, pistol, hack) (increase weight between sets) failure reps x 10-15 with 10-15 second rest periods
>Deadlifts failure reps x 10-15 with 10-15 second rest periods.

I started this routine very recently and have been getting some good results. I feel like my workouts have gotten better. Low rest was a pretty GOAT idea.

>>35118904
Back
Deadlift
5set 6 reps 3 plates

dumbell row
4set 10 reps 100 lbs

T-bar row I thinks its called
With a very close grip
4/5 set 8/10 reps 125 lbs recently 150 for 1 or 3 sets

traps with dumbell
4 set 10reps 80 lbs

ant that machine that mimic PULL UP
4 8/12 REPS 140/160 LBS

Then T-bar row machine with wide grip
4 - 8/12 80 lbs

What you think? im thinking in changing it a little bit to improve my deadlift and also add grip excersices at the end

clasic bodybuilding split

1: CHEST-ARMS
BP 3x6
Incl. BP 3x6
Chest fly 4x10
Close Grip BP / BB Curl 3x6 supersetted
Lying tric.ext. / Incline Curls 4x10 ss

2: LEGS-CORE
LB Squats 3x6
Front Squats 3x8
Lunges 4x10 (dat dere glute action)
Calves/Abs 3x6 ss
Calves/Abs 4x10 ss

3. SHOULDERS-BACK
Pullups 3x6
DB Rows 3x8
Pulldowns 4x10 (focus on lat isolation)
OHP 3x6 (maybe 2x6 to allow front delts to recover more)
Side Delt Fly 4x10
Rear Delt Row 4x10
Face Pulls 2x15

123x123x (so it's 2x/week, more for some parts)

coming off power-hypertrophy ppl (something similar to coolcicadas>>35118996)
lifts are 395/310/465 at 215

arms (biceps mainly) lagging big time (working them after pullups and rows on ppl didn't do much for me)
also moving on from heavy squat/dl triples figured this would be more optimal for m phsique goals

i should probably move ohp to be done before lats
also, can somebody recommend me some good progression scheme (even weekly-monthly periodization) for main lifts, and some good core isolations?

>>35119687
Not having abdominal muscles is very dangerous, anon.

>>35121298

Deadlifts will get your lats sore just as much.