/routine/ general

AxBxCxx

A Volume day

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

B Light Volume day

Paused Squat 2x5 70-75%
Bench Press 3x5 70-75%
Cable Rows 3x8-12
DB OHP 3x8-12
Cable Crossovers 3x8-12

C Intensity day

Squat 1x5
Bench 3x5
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


Critiques ?

A

Main:
Squat 4x5
OHP 4x5
Chin-up 3xFailure

Assistance:
Calf raise 1x15
Lateral raise 2x8
Shrugs 2x8
Planks 3xFailure

B

Main:
Deadlift 2x5
Bench 4x5
Row 4x5

Assistance:
Ham Curl 2x8
Incline chest press 2x8
BB Curl 2x8
Planks 3xFailure

AxBxAxBxA

Did anyone save those Texas Method templates that Trappy-chan made before he nuked fitsticky.com?

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>>38062485
Buryfaceinass x Failure

>routine threads on a post-trappy /fit/

pointless

Been doing Candito 6 week routine for a while now and I would recommend it to anyone curious about trying it. First 2 weeks are always hell but its a great program after that. Always manage to add at least 10 lbs on my maxes at the end of it, usually more

no one gives a fuck about your weeaboo tripfaggotry lets do this.

Anons Strength Hypertrophy Leg Extravagainza
LEG DAY
Front squat 6-8x3 1x1 1x1
Hamstring Curl 3x10
Calf Raise 3x15-20
Squat 5x65-70% 5x80% 3x90%
>Core

>>38062531
Does this work? What are your stats?

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>>38062485
I want to sniff it

>A:
BENCH 3X10,8,6
PULLDOWNS 3X8-10
2 SETS LEG RAISES

>B:
OHP 3X10/8/6
TRAP BAR DL 1X15, 1X12
PULLOVERS 2X15
SHRUGS 2X10-15

>C:
SQUATS 1X15, 1X12
CURLS 3X8-10
CLOSE GRIP BENCH 3X8-10
WRIST CURLS 2 SETS
FARMERS WALKS 1 LAP

sorry for yelling. the 3x10/8/6 ohp and bench press sets are rest pause (old school way) where i do one rep, re reack, rest 10-15 seconds, then another rep etc... its a method enabling you to use more weight for higher rep sets. goal is to gain 15-20 pounds

>>38062646
>10 pounds every six weeks
It sounds like a linear program would be better for someone at your level.

>>38062702
Can't do linear progression fampai, I would if I could. My lower body lifts are low-middling tier (315x5 squat, 360x5 deadlift) but my bench max is around 270 and I simply can't be adding 5 lbs per workout or even weekly, at least to bench

>>38062672
1.83cm, 100kg (fatty, I know)
Working weights that leave a bit in the tank:
Press: 62.5kg, Bench: 90kg, Squat:120kg (had adductor tendon tear so that sucks,) DL: 150kg.
Five months into training from atrophy mode, due to crash dieting down from 125kg to 105.

>>38062678
>>38062546
My gf thinks I'm weird for wanting to do this, but god damn that ass of hers is divine. If i were ever to suffocate in it, it would be the best possible way to go.

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>>38062776
>mfw suffocating in a divine ass is a recently discovered fetish

>>38062514
Unless you're a late intermediate you have to much asistance, try lowering a bit the volumen and see if you advance at the same rate, try to use asistance for muscles you don't use on the big ones like medial deltoid head, posterior one or biceps, and do weighted chin ups, as their easier to progress.

>>38062485


time to fap again i guess.

>>38062755
Try Texas method or madcow before jumping into something for advance, you have it harder to advance due to cutting, buy can advance faster than every 6 weeks.
You don't have to ser a 5RM every friday on TM, you can, for example, set a 3RM an then lift the same for 5 next week or cycle TM advancinh un weigth and lowering reps untol you hit singles, then deload to sub5RM and start progresing again

>>38062889
Sorry confused about cutting but the rest still apply

I literally just started as I signed up to the gym through an offer work and I got a free PT session with it.

Bear in mind I'm a skinnyfat manlet that has never done anything but jog and play tennis. He sent me a nice email with all the names of what he thought was a good way to begin and what we covered.

Deadlift 4x6
Bench press 3x6
Bulgarian split squat 3x10 either leg (no weights)
Tricep push down 3x8
Push press 3x8
Strict shoulder dumbell press 3x8
Bicep curls 3x8

Does this seem a decent thing to stick to for a few months if you're just starting? I'm tempted to up my deadlift weight and lower the reps desu.

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>>38062485
Pic related, I'm a newfag

>>38062924
i would get rid of push presses alltogether desu, then put the tricep pushdowns after dumbell presses, and do a rowing movement instead of curls (like a bodyweight trx row)

>>38062924
You lack direct back work there and you have too much deadlifting volume, personally as a begginer I would do SS with rows instead of power cleans and chin ups from the start on the day you do deadlifting.

>>38062889
My big concern about TM is volume, I always hear its lacking. With c6w theres a good amount of it, specially in the first few weeks, plus I like the higher rep ranges and such

Not to mention I'm godawful lazy and like the convenience of just typing my numbers in and having the program tell me what to do, instead of having to know when to go for 5RMs or 3RMS or deload and start progressing again etc.

>>38062974
TM is a template, you can do asistance work (which can be done at high rep ranges) and split it in different days.
You don't really have to think, you just have to up the weigth and do as much as posible until you can do just one, then lower between 5 and 10 kg.
Think of TM as doing 80-90%5RM on volume day and establishing records on intensity day for the compouds exercise, I do it on a PPL split even on back exercise, I do bench intensity with press volume and viceversa, chin up with rows and squat with deadlifts(no volume day for deadlifts) and do asistance later, depending on how I feel that day.

>>38063075
I did a spreadsheet on google drive for anyone who would like ( https://docs.google.com/spreadsheets/d/1nbI0LwaTBnE4ShrViJZzWwp8OK-bhCP69uDlBxFuzt8/edit?usp=drive_web ) 100% auto, just add rounding, bw and your lifts, chin ups use you bodyweigth for percentage calc.

>>38062956
>>38062957
Righto.

As a general rule and with one or two of your suggestions is that a decent starter pack though?

>>38063419
It will grant you progress without doubt, but the point is how much you will progress. Is it 3x a week or how much?

>>38063498
3x a week at the moment.
I joined the gym at the end of May and did what little I could just to top my general stamina up before invoking the free PT session three weeks back.

Annoying thing is I'm on holiday next week so I've just got going but I'll have a week away from the gym.

>>38063570
So do what the other anon and me said and you will progress, try to work in a range of reps, for example, 3x4-6 BP, so if you increase the weigth and can't do 6, you maintain the weigth until you do 6, with that you can easily reach intermediate lifts in a decent amount of time.

6'
158lb
12% bf

I have had minimal lifting experience before starting this program three weeks ago.

PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+
3x8-12 Pulldowns (not strong enough to pullup)
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
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

>>38063638
forgot to mention I repeat this twice a week

>>38063617
Thanks mate.
And cheers for using BP as an example too, it's my least favourite, so it's nice to see it broken down a bit.

>>38063638
The structure is ok for a late novice Lp but you have too much volume, with your weigth and heigth you are definetly not getting anything out of that volume, you should at least half it, mainly for push and legs, pull volume is not that much.

Consider bulking if you're not bulking already

>>38062485
>routine general
>unfiltered for some reason
>check
>no trappy

is... is it finally over? have you all finally snapped out of it?

>>38063711
Oops didn't see you're three weeks in only, you should really lower the volume in that case, and exercise for chest, anterior delts(both being presses is enough for triceps) and side delts for push is enough, while a back, posterior delts and biceps exercise for pull is enough, legs day should be fine with squats and deadlifts.

>>38063748
Trappy is gone, for good considering its attention whoring

>>38063782
what happened?

>>38063711
I am currently bulking as hard as I can. I've just always had pretty low bf. Is it too much volume if I'm not feeling progressively overfatigued? I'm recovering fast enough and my lifts are progressing very quickly.

>>38063789
Was not here when happened, but afaik, it was doxed, her censored face picks were from a (real) woman and trappy left.

>>38063812
fucking finally. jesus fucking christ.

carry on lads, i'll not focus on this over routines

>>38063805
It's too much volume since it's redundant and your lifts will stall as you progress, begginer adapt fast even when doing things wrong, try to do as low volume as posible as long as you progress and increase it with time, that aproach works the best in long term.

>>38062542
>>38062596

I've been gone for awhile. Did the mentally ill shitposter die?

>>38064103 -----> >>38063812

>>38064123

Thank you. We're finally free.

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Is this any good? I-I'm starting it tonight if it is desu...

>>38064183
There's no need of that amount of volume, with less exercise you can do the same or more, the amount of exercise I said here >>38063772 should be enough.

Try to get to a gym asap anyway.

>>38062826
How much should I lower them ?
I'm not a late intermediate. In fact, I stopped lifting for so much time that I think I came back to the beginner level.

>>38064371
I answered you later as soon as I saw you were 3 weeks in answering that question

>>38064317
PULL
Bentover rows
Biceps curl
Rear delt dumbbell row
PUSH
Benchpress
Side lateral raise
Front Raise
LEGS
Squats
Deadlifts

Would I do fine with this? How many sets and reps?

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>>38062542
Here is one

>>38064680
Pull: Add chins.
Push:Ditch front raise, substitute with OHP. Add skullcrushers or dips. Incline bench or, even better, incline DB press would be good too.
Leg: Ham curls are good, calf raises are a must, leg extensions/quad dominant leg press/front squat are also reasonable.


>Would I do fine with this? How many sets and reps?
What are your goals, stats, how much time do you have etc?

Doing SS now, thinking of adding front/lateral raises to help OHP
How should I do it?

>>38063638
Shouldn't deadlifts be in legs? Even though it's a pull, deads and squats work primarily the same muscle groups

>>38062943
I'm doing this but can't do dips, what do?

A:
Bench Press 5x5
DB Press 3x8
Dips 3x10
Cable Flies 3x10
B:
Pullups 3x10
Deadlift 4x5
Bent-over Row 3x8
Seated Rows 3x8
C:
DB Curls 3x10
Close grip curls 3x10
Close Grip Bench 3x8
Triceps Pushdown 3x10
SkullCrushers 3x8
D:
The Press 5x5
Squat 5x5
Leg Press 3x8
Lateral Raises 3x10
Front Lateral Raises 3x10
E:
Bench Press 5x5
Cable Files 3x10
The Press 5x5
Deadlift 4x5
Pullups 3x10
Triceps Pushdown 3x10
DB Curls 3x10

ABCDxEx

>>38064764
(I'm at the Power Clean part)

>>38064742
Getting some noob gains while losing weight, complete beginner, I have all the time in the world since I'm unemployed which is why I'm doing this at home with a set of dumbbells.

>>38064783
Says right there to do close grip bench

>>38062485
my social worker said I should start exercising to combat psychosis she said I should work out 3-5 days a week but at least one day should be cardio focused what should my routine be?

>>38065450
I feel that in my chest more than my triceps, am I doing them wrong?

>>38065524
Any beginner routine should be fine. Run on your off days. Like if you work out Monday, Wednesday, and Friday, you could run on Tuesday and Thursday

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Anyone have a good "power building" routine.