ROUTINE RATE AND SUGGESTIONS

I want to get more into the Olympic lifts but I dont really care to learn Snatches.
The two non-olympic style days are focussed on Power/ hypertrophy.


>Day 1:
>Front Squat: 3 x 6
>Good Morning: 3 x 8
>W. Dips: 4 x 6
>DB Row: 4 x 6
>DB Hammer Curl: 3 x 8
>Skulllcrusher: 3 x 8

Day 2:
>Clean: 4 x 3
>Push Press: 5 x 5
>Snatch Grip Low Pull: 4 x 5
>Back Extensions: 3 x 15

Day 3:
>Back Squat: 5 x 10
>W. Dips: 5 x 10
>Chinup: 5 x 10
>Incline DB Curls: 4 x 15
>CG Bench Press: 4 x 15

Day 4:
>Power Cleans: 5 x 3
>Overhead Press: 5 x 10
>Hanging High Pull: 4 x 5
>Leg Raises: 3 x 15

Day 1: Bench Press 1xF @75%
Day 2: Bench Press 1xF @76%
Day 3: Bench Press 1xF @77%

and so on till the day i hit a percentage so high i can't lift it even once
then deload to 75% of that weight and start over again

Op from the old routine thread here updated my routine with the suggestions given. Should I change anything else?

>Monday
Squat 3x6
Deadlift 2x6
Leg Press 3x10
Lying Leg Curl Machine 3x10

>Tuesday
Bench Press 3x6
Barbell Row 3x6
Ohp 2x6
Pull Up 3x6
Close Grip Bench Press 3x8
Incline Bench Press 3x8

>Thursday
Squat 5x8
Sumo Deadlift 3x8
Lying Leg Curl 3x12
Standing Calf Raise Machine 5x15
Leg Press 4x10
Seated Calf Raise Machine 4x12

>Friday
Dumbbell Bench Press 4x8
Incline Dumbbell Press 4x8
Dumbbell Row 4x8
Seated Dumbbell Press 3x10
Chin up 4x8
Ez Bar Curl 3x10
Lateral Dumbbell Raise 4x12
Shrugs 4x12

Doing PLP

Push
-Bench (5x5) (alternate with dumbell praises on second Push day)
-Shrugs (3x12)
-Tricep DB Press (3x10)
-Flys (3x10)
-Lat Raises (3x10)
-Pushups to Failure

Legs
-Squats 3x10
-Lunges 3x10


Pull
-Curls (3x10)
-Lat Pulldown (3x10)
-Cabel Row (3x10)
-Hammer Curls (3x10)
-assisted Pullups

Core work out every other day.

I do this PLPRPLP

>>38402106
Why rest on wednesdays instead of sundays like a normal human bean tho.
PLPPLPx > PLPxPLP

>>38402148
Cause I really like going to the gym on sundays.
>most people not there
>don't have to wait for the bench
>Start the week off with my favorite workouts.

It's bliss anon.

>>38402186
not him but I don't like working out on Sundays. I do love the emptiness of the gym though

>>38400287

Deadlifts are a lower body movement. Have one lower day per week with deadlifts as the main lift and a squat variant at higher volume and the other with squats as the main lift and higher volume deadlift variant. You also don't need all of those accessories. Pick 2 per lower body day and that'll be enough. Include ab work/hyperextensions(which are a glute/hamstring exercise) every so often. For upper body, do 2 main presses, one auxiliary press, 2 upper back movements and 1-2 accessories of choice.

>Monday:
Bench 3x10/8/6 (10 singles every 15 seconds, 3 minute rest, then 8 then 6)
flies 2-3xf
meadows rows 3x8-10
leg raises 2x15-20

>Wednesday
OHP 3x10/8/6 done in the same fashion as bench
Trap bar dl 1x15, 1x12
pullovers 2x15
shrugs 3x8-10
lateral raises 2x8-10

>Friday
Squat 1x15, 1x12
pullovers 2x15
barbell curls 3x8-10
close grip bench 3x8-10
farmers walks or wrist curls 2 sets

>>38402561
Thanks lad, will look at routine again.

Monday
Squat 4x6
stiff leg deadlift 4x6
lat pulldowns, abs 3x10

Wednesday
Leg raises 2x20
thick bar deadlifts 5x1
calf raises 4x12
single arm farmers walks 2 laps
barbell curls 4x6
neck bridges and rear delt raises 2 sets each


Friday
Bench press 5x5 heavy or 3x8 light
Overhead press 3x8 light of 5x5 heavy

>>38402789

No problem I ran something similar and saw pretty decent strength gains even though I did it while cutting.

>>38402821
I've been going to the gym for a solid two months straight. They're all exercises I remember from high school (+8 years ago) so I just put something together. Hitting the gym every day was the main goal. Now that its a habit, I was looking for suggestions, so thanks.

Any specific programs you'd recommend that has what you were mentioning?

Linear Push/Pull/Legs

A - Pull
>Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate each time)
>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

B - 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

C - Rest Day (only jokin)
>2x5, 1x5+ squat
>3x8-12 Romanian Deadlift
>3x8-12 leg press
>3x8-12 leg curls
>5x8-12 calf raises

Add 5kg each visit for deadlifts
Add 2.5kg each visit for everything else

ABCxABC

A
bench - 3x8
squat - 3x8
rows - 3x8
tricep press downs - 2x15
calf raises - 1x15, 1xfailure

B
deadlift - 3x6
pullups - 1xfailure, then lat pulldowns 2x12
OHP - 3x8
close grip bench - 3x8
dumbbell curls - 1x10, 1xfailure

AxBxAxx
BxAxBxx

i'm a beginner

>>38402862
oh yeah also abs on rest days

>>38402845

If you want one that's already set out, SS is my preferred novice phase program, but Candito's Linear program is an U/L split that is similar to what I mentioned. It could use a bit more OHP volume but it's good for linear progression.

Day A
5x5 bench press
4x8 incline bench press
4x8 cable crossover
4x8 deccline cable crossover
3x8 pullover
5x5 ohp
4x8 lateral raise
3x8 upright row
3x8 triceps pushdowns
3x8 closegrip benchpress

Day B
4x8 wide grip lat pulldown
4x8 close grip lat puldown
5x5 barbell row
4x8 seated cable row
5x5 squats
3x5 deadlifts
3x8 lunges
4x8 leg curls
4x8 leg press
5x20 calf raise
3x8 biceps curls
3X8 hammer curls
3X8 shrugs
ABxABxx
Been doing this for 4 months with great gains. Can do 1/2/2.5/2.75 . Basicly i merged strong lifts with push/pull. Generally it tooks 2 to 2.5 hours to finish. Oh and i do planks and hanging leg raises every other day.
Thinking of adding 1 more chest day. And do 4x8 brnch and incline that day and do sime hiit. So it will look like this ABxABxC

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>>38403246

>>38400287

Would really appreciate some chiming in on this.

Back/bi
Chest/Tri
Legs
x
Shoulders
Bis/Tris
X
X

Is this too much rest time?

>>38403277
?

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ITT: Retards doing retarded shit general
Todays top retards are:
>>38400287
>>38401203
>>38402768

Todays ultra fucking retard:
>>38403246

>>38403246
Day B looks retarded, why not just do a leg day? Push/pull/leg

>>38403635
Well i dont have time for ppl so i do legs with pull

>>38402561
>>38402821
>>38402911
Can you comment on my bench routine oh mysterious one.
>>38400941

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Starting SL5x5 tomorow, I'm not a total beginner to lifting but I've never dedicated myself to a proper routine till now. Should I do any other accessory lifts or should I be fine for now on just SL?

anyone care to rate me?

mon/wed/fri on

a) deadlift 1x5, bench, chins, dips for 4x5 and some accessory 3x10 or so
b) squat, ohp, rows, chins, dips 4x5

im not strong yet so i will progress the reps of the chins and dips as time goes.

usually do a couple sets of farmers walks at the end of my friday workout since i rest all weekend. i also swim or do other cardio once a week.

Day A
4x8 incline bench press
4x8 weighted pullups
3x8 OHP
4x8 DB Rows
4x8 Weighted Dips
4x8 DB Curls
4x10 Lateral Side Raises

Day B
4x8 Back squat
4x5 power cleans
4x10 Good mornings
3x8 Romanian Deadlift
4x8 Front squat
4x15 ab roller

Day C
4x10 incline DB bench press
4x8 weighted pullups
4x8 DB Shoulder Press
3x8 Pendlay Rows
5x5 Weighted Dips
4x8 BB Curls
4x10 Lateral Front Raises

ABxCBxx

Main goal is hypertrophy while bulking. How can I improve this?

A:
Bench Press
Overhead Press (80%)
Incline Dumbbell Press
Skull Crushers
Lateral Raises

B:
Chin Ups
Barbell Rows (80%)
Delt Raises
Band Pull Aparts
Hammer Curls
Bicep Curls

C:
Squat
Power Clean
Romanian Deadlift
Calf Raises
Leg Raises

D:
Overhead Press
Deadlift
Barbell Row
Squat (80%)
Bench Press (80%)

ABCxDxx

I want to perhaps reduce the amount of time it takes me to do this routine, but I am not sure if any of it can do. It is a fun routine, though.

>>38404064
Look p good to me

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>Monday
Bench (ramping) 5x5, 3x10 @60%
Squat (ramping) 5x5
Dumbell fly 5x10
Row 5x8
Calf Raises 6x15
Weighted Crunches 4x10
Dips 4x10

>Tuesday
Cardio
Abs

>Wednesday
Deadlift 4x3@60, 6x1, 4x1@60
Incline bench 7x6
Seated DB Shoulder press 5x10
Chest flies 4x8
Flat DB bench 4x8
Pull-ups 5x10
Triceps curls 3x10
Calf Raises 6x15
Weighted crunches 4x10

>Thursday
Cardio
Abs

>Friday
Repeat Monday Routine


How does it look /fit/?

Monday:
Squat 3 week cycle
Bench 3 week cycle

Wednesday
Leg raises 2x15
single arm farmers walks 2 sets
military press up to a heavy 5 rep set
dumbbell rows up to a heavy 8 rep set
back raises 3x10

Friday:
Deadlift 3 week cycle
bench 3x5 @ 80% monday

3 week cycle:
week 1: 5x5 80%
week 2: 6x3 87.5%
week 3: 7x1 92.5%

>>38400941
>>38403828

Look into Greg Knuckols 28 free programs. The intermediate 3 day high volume bench program may be what you're looking for.

>>38402438

this so much.

i do PPLPPLx (well actually LPPLPPx so i get a my rest day before legs half the time) and take Monday off because Mondays are shit.

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Day a
Triceps extension 4x12
Alternated biceps curl 4x10
Palms in shoulder press 4x8

Day b dumbbell squats
Dumbbell squats 2x15
30 russian twists
30 weughtend crunches
30 cycling abs
30 elbow to knee abs

Give me some advice on the routine
And i would like some chest exercises but i dont have a bench should i do push ups
Also should i do less sets and more reps for abs

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>>38400287
>3x8 Wrist Curl

What a waste of time, when will you DYEL faggots learn? Simplify your program and just fucking lift.

Do compound movements and you won't have to bring a log book to the gym and look like a total faggot.

Squat, Deadlift, Benchpress

Would it matter if my routine consist of 3 or 4 consecutive days? Or do you need to space it out between rest days?

>>38405477
It depends on how hard you go at it everyday.

>>38405570
I mean each day would be targeting different muscle groups if that makes a difference but i dont know how to explain how hard im going

>>38405459
if you are doing compounds give me ONE good reason not to do wrist curls.

>5 mins is too long waa

>>38405459
LMAO SS shills in full effect.

Enjoy your shitty Zack tier physique

AxBxAxx
BxAxBxx

A
Squats 3x5
Light Deadlift 3x5
Weighted dips 3x5
Pull ups 3x8

B
Squats 3x5
OHP 3x5
Deadlift 1x5
Chin ups 3x8

beginner here, been going to the gym after work with /fit/ coworker who's been showing me what to do.

just got switched to nights, no gym mentor anymore. i ordered starting strength off amazon, i know you guys think its shit though.

any suggestions for a new guy? I'm going to have to Google and youtube most of the lifts you suggest

>>38401203
Why do squats and deadlifts the same fucking day?

>>38406052

Starting strength or stronglifts 5x5 are good places to start if you want to get strong.

Just make sure you read the material and watch form videos. Form is everything.

i'm kinda new to lifting, so tell me please what do you think about my schedule
saturday+thursday:
bench press (flat) 3*10
bench press (inclined) 3*10
bench press (declined) 3*10
dips 3*10
butterfly 3*10
dumbells curls 3*10
e-z-curls 3*10
ez bar preacher curls 3*10

sunday+wednesday:
pull-ups wide grip 3*10
pull-ups narrow grip 3*10
lat pulldowns 3*10
seated cable row 3*10
back extensions 3*10
triceps cable rope pushdown 3*10
triceps cable pressdown bar 3*10
reverse butterfly 3*10
skull crusher 3*10

monday:
dips 3*10
butterfly 3*10
dumbells curls 3*10
e-z-curls 3*10
ez bar preacher curls 3*10

tuesday:
dumbell military press 3*10
palms-in dumbell press 3*10
deltoid raise 3*10
dumbell side raise 3*10
leg press 3*10
leg extension 3*10
lying leg curls 3*10
standing calf raises 3*10

also misc abs workouts every two or three days, about 3 times/week

>>38406975
oh and on monday
dumbbell chest flies flat/inclined/declined 3*10

How is this? Based on Greyskull LP.

M:
Bench/OHP 2*5/1*5+
Squat 2*5/1*5+
Chin-Ups (40 in as little sets as possible, starting with sets of 5, 1 min rest)
Incline Close-Grip Bench 3*8
Cable Crunches 3*15
Calf raises 3*25

M:
Bench/OHP 2*5/1*5+
Deadlift 1*5+
Face Pulls 3*8
Barbell Curls 3*8
Weighted Planks 2*F
Calf raises 3*25

F:
Bench/OHP 2*5/1*5+
Squat 2*5/1*5+
Pull-Ups (40 in as little sets as possible, starting with sets of 5, 1 min rest)
Lateral Raises 3*8
Ab Roller 3*F
Calf raises 3*25

>>38406975
it's shit. You have zero form of progression planned, and you have a retarded amount of volume for someone new. Those are the two biggest ones, beyond that you do plenty of unnecessary shit and your whole program just shows you have no idea what you're doing and should follow some program made by someone who does.

>>38407022
a friend of mine gave me this schedule, what do you suggest? and what's unnecessary in it?

>>38407206

I'm not >>38407022 but basically everything is unnecessary. Do heavy compound lifts with a few accessories, and make sure you have plenty of time to rest. Do SS or SL 5x5, and add chins to day A and dips to day B. Don't use machines, they are generally inferior to using free weights.

>day 1 (back, biceps and calves)
>Back
pull-down 4x10
close grip pull-down 4x10
seated row 4x10
t-bar rows 4x10
dumbbell rows 4x10
pulls up till failure 3 sets
hyperextension 3x15
>BICEPS
barbell curl 4x8
incline hammer curl 4x10
concentrated bicep curl 4x10
chin ups till failure or overhead cable curl 4x10
>CALVES
Seated calf raises 4 sets till failure

>Day 2
>Chest
Bench press 4x10
Decline press 4x10
incline bench press 4x10
dumbbel flys 4x10
cable fly (high and low, both) 4x10
>Tripceps
tricep kickbacks 4x10
tricep cable extension 4x10
reverse grip triceps extension 4x10
overhead cable extension 4x10
dips 4x till failure
>Abs
Sit ups 4x tll failure
Leg raises 4x failure

>Day 3
>Legs
5 min of warm up in bike
Leg extension 4x10
Leg press 4x10
Squat 4x8
hips abductors 4x10
romanian deadlift 4x8
>Deltoids
side lateral raises 4x10
one arm lateral raises 4x10
standing dumbbell press 4x10
front plate raise 4x10
rear delt raise 4x10
>Traps
Shrugs 5x20

>Day 4
Same as day 1

>Day 5
Same as day 2

>Day 6
Same as day 3

>Day 7
Rest

Should I change anything?
Been doing this for 8 months

Any tips on how to improve my routine? Doing CandyToes LP
Monday - Heavy Lower Day
>Squats – 3 sets x 6 reps
>Deadlifts – 2 sets x 6 reps
>Stiff Legged Deadlift – 3 sets x 8-12 reps
>**Front Squat** – 3 sets x 8-12 reps

Tuesday – Heavy Upper Day
>Bench Press – 3 sets x 6 reps
>Barbell row – 3 sets x 6 reps
>Seated dumbbell press – 1 set x 6
>Weighted pull-up – 1 set x 6
>Barbell bicep curls – 3 sets x 8-12 reps
>“Loose form” dumbbell bicep curls – 3 sets x 8-12 reps

Thursday – Control Lower Day
>Pause Squats – 6 sets x 4 reps
>Pause Deadlifts – (pause right after weight comes off floor) 3 sets x 4 reps
>Stiff Legged Deadlift – 3 sets x 8-12 reps
>**Front Squat** – 3 sets x 8-12 reps

Friday – Control Upper Day
>Spoto Press – 6 sets x 4 reps
>Dumbbell Row (pause at full contraction) - ¬6 sets x 4 reps
>Military press ¬- 1 set x 10
>Weighted Chin-Up (not paused) ¬- 1 set x 10
>Incline Dumbbell Press -¬ 3 sets x ¬8-12 reps
>Lateral raises -¬ 3 sets x 8-¬12 reps

Could someone please critique my accessories for GSLP?

Ohp/RGBP 2x5 1xamrap
Squat 2x5 1x amrap
Pendlay row 2x5 1x amrap


Hip thrust 3x8-12 & external rotations 3x15
Chins & weighted hanging leg raises
3xrear delt rows 2x landmine laterals

B
OHP/RGBP 2x5 1x amrap
Deadlift 1x5
Hip thrust 3x8-12/external rotations 3x5


Dips 3xAMRAP
Chins & weighted hanging leg raises
Barbell reverse curl 3x12

C
Ohp/RGBP 2x5 1x amrap
Back squat 2x5 1x amrap
Pendlay row 2x5 1x amrap

Chins & weighted hanging leg raises
3x rear delt rows 2x landmine laterals
Overhead kettlebell carry 3x

Workout A:
Leg Press 3 x 20
Chin-ups 4 x as often as I can
Seated Cable Rows 3 x 10
Lying T-Bar Row 3 x 10
Butterfly Reverse 3 x 10
EZ-Bar Curl 3 x 10

Workout B:
Leg Press 3 x 20
Dumbbell Bench Press 3 x 10
Butterfly 3 x 10
Dumbbell Shoulder Press 3 x10
Power Partials / Front Dumbbell Raise 3 x 10
Triceps Pushdown 3 x 10

6'3" and 180lbs (Skinny Fat)

PLS RATE GF BROKE UP FEELZ

>>38409534
Is there a reason you can't use barbells?

>>38410077
I'm gay.

>>38403594
literally nothing wrong with >>38402768