looking for new workout program , help me out /fit/

bump

plz

>>38434785
each muscle twice once a week on 5 workout days?????????

>>38434785
Monday Max Effort Lower
Tuesday Lower (active recovery)
Wednesday Max Effort Upper
Thursday Upper (active recovery)
Friday Dynamic Lower
Saturday Dynamic Upper
Sunday Off

Training Layout
Primary Movement (Max or Dynamic)
For Max Effort Day (Back off set 5x5, 3x5, 5x3)
For Dynamic Doubles (up intensity, up duration of pause, AMRAP until bar speed fatigue detected)
Barbell Accessory (5x5)
Weak point accessory (2-3 exercises)

Max effort days are (RPE 9-10)
- dont use the competition style
- work up to heavy singles, doubles or triples (reps).
- Train for grind (max)
- Drop down to 70% etc for (5x5 or 5x3 or 3x5 or any volume)
Max effort lower day alternate between squat & deadlift
Overload with accomodating resistance. (ie banded, chains.)

Dynamic Days are (RPE 7-9)
- Speed is key focus
- Volume
- NEVER another max effort day
- 3 week wave (up to 5 for upper.)
- Cut rest time.
- Focus Technique & Speed

>>38434785
==============================
Max Effort DL Variations
Deficit DL (various elevations)
Block DL (various elevations)
Rack DL (various elevations)
Paused DL (various Roms & TUT)
Stiff Leg DL
Sumo DL
Conventional DL
Band & Chains (various tension/weight)

Max Effort Squat Variations
Front Squat
Paused Squat (various ROM/TUT)
High Bar
Low Bar
Safety Squat Bar
Pin Squats
Band & Chains (various tension/weight)

Max Effort Bench Press Variations
Floor Press
Close Grip Press
Board Press
Incline Press
Spoto Press
Overhead Press
*AMRAP
*Chains/Bands
*Long Pause
*Special Bars
*Axel Bar, Swiss Bar, Buffalo Bar

Accessories - Max Effort Day Lower
Always target weak points (weak muscles.)
Picking up more volume as well

>>38434785
Other Crossover Lifts
Good mornings
Alternate Stance
Stiff Leg Deadlift
Front Squat

Accessories- Max Effort Day Upper
Isolation moves
More presses
Tricep work
Lock out work
Floor Press (3x5, 5x3)
Neutral Grip DB Press (4x15-20)
Tricep Pressdown (4x15-20)

Dynamic Pendulum wave
W1 75% (10x2)
W2 80% (8x2)
W3 85% (6x2)
of 1RM (of whichever variations)


Dynamic lower - Squat Movements
Safety bar, etc then last week is the strongest movement. each variation lasts for 3 weeks
AMRAPS on Last Set
Paused Squats

>>38434785
Dynamic lower - Speed Deads (Primary Focus is speed)
75% to 90% (75% recommended)
After dynamic Squat Session
- hammer weak point
- can be primary stance or secondary stance

Dynamic Upper
Bench speed work. Competition style bench.
Variation Competition Paused Bench
The pendulum wave for upper can be ran until bar speed suffers
ie:
W4 90% 6x2 (optional depend on bar speed)
W5 95% 6x1 (optional depend on bar speed)
*going until speed fatigue
*speed is key

Barbell weakpoint movement accessory
5x5 or 3x5 or 5x3

>>38434785
Stronglifts 5x5
Then madcow 5x5
Then Stronglifts advanced
Then suck a dick
Git gud

>>38434890
im working out 5 days a week atm but i would like a workout routine that would allow me to hit each muscle group twice a week even if that means if i have to increase my workout days to 6 or 7

>>38434905
>>38434913
>>38434922
>>38434927
wew lad

>>38435062
do ppxppxx or pplpplx or ulxulxx, the splits with a leg day will give you trex, small arms and not enough pushing, but id do a ppxppxx split(with legs on pull days), you dont even lift 5 days a week then