Programming, routines & stretching

I just do 2 heavy days a week focusing on compounds, and 2 light days a week focusing on accessories and vanity.

File: POSTER FINAL-page-001.jpg (303KB, 601x1600px) Image search: [Google]

303KB, 601x1600px

I want to do something other than ss now after ~4months ss. I came up with this because I want to incorporate calisthenics in my routine and train more muscle groups.

Mon
3x5-8 barbell squats
3x5-8 appropriate pullup progression
3x5-8 bench
3x5-8 ohp
3x5-8 appropriate leg raise progression
3x5-8 pl or Yates row
Appropriate plank progression for 30-60 sec

Wed
3x5-8 appropriate pullup progression
3x5-8 weighted dips
3x5-8 ohp
3x5-8 appropriate leg raise progression
3x5-8 pl or Yates row
1x5 deadlift
Appropriate plank progression for 30-60 sec

Fri
3x5-8 barbell squats
3x5-8 appropriate pullup progression
3x5-8 bench
3x5-8 ohp
3x5-8 appropriate leg raise progression
3x5-8 pl or Yates row
Appropriate plank progression for 30-60 sec


Is this fucking retarded? Is it good? Any changes you would recommend?

It's based off of pic related

Your routine is shit m8
Why can't you accept the stuff from the sticky
You think you're smarter

>>37944483
Why calisthenics?

>>37944492
Whose routine is shit ?

>>37944483
Also, I haven't only been working out for 4 months, I half added brosplits for a few months before this and was a crosscountrybrah for 3years before that

>>37944517
It looks and feels badass famalam

>>37944483
It looks realy exhausting, if you go heavy on all compounds, and by the set/rep scheme suggests you will, you will burn your CNS in a matter of few weeks. ID pick at most 2 heavy compounds a day and rest in medioum intensity higher volume.

>>37944543
Both are, man. I know my shit I've been doing my own stuff for quite some time and the difference to a real strength PROGRAM like TM or 5/3/1 is huge. Just try to understand the difference between training and exercise

>>37944582
I see your point, but routines can and should be modified according to your goals. And if the goals are different from strength gaining (e.g. muscle gain, endurance, power, or simple posture correture) the routines dont have to be inherently bad, just need tweaking.

Running Candito Linear Strength/Hypertrophy program. Anyone has recommendations or has run it and wants to share thoughts/results?

Monday - Lower Strength:
Squat 3x6
Deadlift 2x6

Tuesday - Upper Strength:
Bench Press 3x6
DB Row 3x6
OHP 1x6
Weighted Chin Ups 1x6
Lateral Raises 3x 8-12

Thursday - Hypertrophy Lower:
Squat 5x8
Wide Grip Deadlift 3x8
Leg Curls 3x12
Calf Raises 5x15

Friday - Hypertrophy Upper:
Bench Press 4x8
Incline DB Press 4x8
DB Row 4x8
Chin Ups 4x8
DB Shoulder Press 3x10
DB Curl 3x10