Routine General

>>38505730
Seriously? You're doing 2 exercises and calling it a day?

>>38505743
hey its working for me
sometimes i do a few flies on mondays, lateral raises on wednesdays but yea low volume has been working really well for me

>>38505768
What else have you tried to know that it's working for you?

How do you know you won't get better results doing something else?

Where did you get this from anyway? The way they put together the exercises has no method.

>>38505807
ive tried 531, texas method, intermediate 5x5 routines, upper lower splits. This so far has been giving me the best rate of results.

As for the formatting theres a bench day, a deadlift/press day, and a squat day that includes upper body accessories. ive played with the formatting and this has been the layout thats worked best.

I got this from the guy who wrote dinosaur training (an old training book)

Planing to do the following soon. Any other accessories you'd recommend? Aiming for 4 exercises each day.

>Monday
ohp 3-4x3-5 (3 or 4 sets of 3 to 5 reps)
close-grip bench press 3x10-12
barbell rows 3x6-8
tricep extensions 3x10-15

>Tuesday
squat 3-4x3-5
deadlift-stance box squats 3x8-10

>Thursday
bench press 3-4x3-5
ohp 3x10-12
upright rows 3x8-10
reverse curls 3x10-15

>Friday
deadlift 1x5 / 3x3
front squats 3x10-12

>>38506156
Your program lacks any vertical pulling movements. you should add in chin ups man . you can do them weighted on Thursday for 3x5 before you do the reverse curls
And Lat Pulldowns on Monday

If you train for 6 months and you do the arnold mass blueprints, while eating the right amount of kcals, (just enough not too much in order not to pack too much fat) everyday and always get the workout done, would you get big gains? Since beginners can pack more muscle, and this workout has big volume and intensity..

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Rate

>>38506156
I'd personally ditch the upright rows from Thursday too, you're already doing two pressing moves that day. Do side laterals and face pulls instead

>>38506251
do the same (eating alot, 6 months consistency) but with a 4 day a week routine

>>38505743
Hi there!

You seem to have made a bit of a mistake in your post. Luckily, the users of 4chan are always willing to help you clear this problem right up! You appear to have used a tripcode when posting, but your identity has nothing at all to do with the conversation! Whoops! You should always remember to stop using your tripcode when the thread it was used for is gone, unless another one is started! Posting with a tripcode when it isn't necessary is poor form. You should always try to post anonymously, unless your identity is absolutely vital to the post that you're making!

Now, there's no need to thank me - I'm just doing my bit to help you get used to the anonymous image-board culture!

>>38506285
I wanted to say that i only trained for 6/7 months but im doing the program and i can actually do it (at leats the phase 1), ive trained hard before already. I have time now to do the 6days a week train and i wanted to give it a try, just wondering if it is a good program to gain some lean mass as a beginner? Im informed about how to eat and i do it correctly since i started to workout. Thanks

>>38506353
imo that specific routine is a bit advanced for you. i would focus on really getting your compound lifts up and maybe 1 or 2 isolation exercises. but, if you must, you can gain on that program providing you eat and rest enough

Push
CG Bench 3x5
Dips 5x10
Lateral Raises 5x10

Pull
Deadlift 1x5
Weighted Pull Ups 3x10
Barbell Curls 3x6-10
Face Pulls 3 x 10-20

"legs" + extra volume
Squat 3x5
Chins 3xF
Face Pulls 3x10-20
Hammer Strength Incline 10, 8, 6
Dips 3xF

Horrible shoulder joint genetics so a lot of face pulls to keep things in working order.

>>38506443
if your shoulder joints are bad i would avoid dips. what is your workout frequency?

A:
1)Rear Delt Flye - 3x8
1)Pendlay Row - 2x5, 1x3
2)Pallof Press - 3x8
2)Strict Press - 2x5, 1xF
3)Lu Raise - 5x8
3)Weighted Pistol Squat - 5x3asc
4)Weighted Ring Dips - 4x8, 1xF
4)Weighted Chinup - 4x8, 1xF

B:
Snatch Grip Deadlift - 3x3asc
Snatch Grip High Pull - 3x3asc
Hang Snatch - 3x3asc
Overhead Squat - 3x1asc
Clean Grip Deadlift - 3x3asc
Power Clean - 3x3asc
Front Squat - 3x3asc
Power Jerk - 3x1asc

C:
1)Rear Delt Flye - 3x8
1)Weighted Chinup - 2x5, 1x3
2)Pallof Press - 3x8
2)Push Press - 3x3, 3x1asc
3)Lu Raise - 5x21
3)One Leg Snatch Grip DL - 5x3asc
4)DB Rows - 4x8, 1xF
4)Weighted Pushups - 4x8, 1xF

D: Climbing
D1) Crimps and Hangboard
D2) Severe Overhang and Levers
D3) Projects
D4) Pinches and Campus work

A/B/D1/D2/C/D3/D4

asc - increase weight each set.
paired numbering denotes supersets.
at least one warmup set for hypertrophy lifts.
at least two warmup sets for strength lifts (unless asc).

is PHUL good for a natty after SS?

>>38506524
yes.

>>38506490
Yeah, I used to do them with decent weight but now I just do bodyweight. It's relatively safe because of that, but my need for progression makes me wanna add some weight and cut the volume too (but vicious cycles are a thing). I just really love the bang for buck the movement affords.

It's just a minimalist three day split where I take advantage of the "leg" day to put in some added frequency since most informed people are proponents of a 2x weekly approach for maximum natty gains.

Got this from Eric Helms' book. Planning on running it when I start bulking next week. Any thoughts/comments?

Lower Power
Squat 3x5
Deadlift 3x5
Lunges 2x8
Standing Calf 3x8

Upper Power
Bench 3x5
Row 3x5
OHP 2x8
Pull-ups 2x8
Flys 3x15

Lower Hypertrophy
Front Squat 3x8
Romanian DL 3x8
Leg Extensions 3x12
Leg Curl 2x12
Seated Calf 3x15

Upper Hypertrophy
DB Bench 3x10
Rows 3x10
Shoulder Press 2x12
Lat Pulldown 2x12
Triceps 2x12
Biceps 2x12

>>38506549
its good, i would cut out one deadlift set on the power day tho

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This except replace hack squat with regular squat

Repost from the other day.

Disclaimer: I'm old as oldballs and my knees are kill.

Warmup:
5 minutes stretching

Tues/Thurs/Sat:
15 minutes rowing
35 minutes elliptical

Mon:
Clean and press 3x8
DB Bench 4x10
Incline bench 4x10
Pec fly 3x10
Tricep Pushdown 4x10
Decline crunches/Plank SS 3x20/3x60s

Wed:
Pullups 3x10
Delt fly 3x10
One armed rows 4x10
Underhand rows 3x10
BB curls 3x10
Hammer curls 3x8
Light DL/Forearm curl SS 4x5/3x10

Fri:
Clean & Press 3x10
Shrugs 3x10
Squat 4x6
Leg extension 3x10
Bench press 4x8
Weighted tips 3x10
Ab wheel/Scissor kick SS 4x15/3x30s

Sunday:
Rest

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what's a good template of GSLP?
is pic related good?

>>38506849
you do realize that this is a troll image right?

>>38506443
Why not do regular grip bench then do close grip/triceps dips while in a more chest-dip angle? I've been doing this recently and can do good weight even with shitty left shoulder

A1 - push
squat 3x5
ohp 3x5
db bench 3x10

B1 - pull
rdl 3x5
chinup 3x10
db row 3x10

A2 - push
bench 3x5
squat 3x10
incline bench 3x10

B1 - pull
chinup 3x6
rdl 3x10
row 3x10

sometimes i throw in
biceps curl 2x8-12
hammer curl 2x8-12
lateral raise 3x12
triceps cable 2x8-12
farmers walk 3 sets

on some days, if i have time
and i split it up, of course, triceps goes with A
biceps with B
lateral raises and farmers walks whenever

>>38507023
the other B is B2, not B1 again, fucked up a bit

doesnt matter tho

>>38506491
nice selection of weighted calisthenics, by far my fav exercises although I don't agree with your volume. I am wondering for someone thats a climber how much you weighted chin up?

>>38506256
Great routine

>>38507053
Not the same guy, but I do pullups with 2 plates and chinups with 2.5 plate is that good? what are the standards for this stuff?

>>38506983
How is this a troll post?

>>38506983
You fell for the bait
Or am I falling for the bait right now thinking you've fallen for the bait?

This is my routine for trying to go ottermode right now
Every day:
3x10 squats
3x10 push ups
3x10 crunch
3x10 reverse crunch
3x10 lateral crunch
36 minutes run

I know I should do pull ups but I don't have a bar, and probably the strenght either right now

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Four Day a Week Mass Layout - Ken Waller (1975)

Monday/Thursday

Donkey Calf Raise, 8 sets of 15 reps
Heavy Barbell Squat, 7 x 12, 10, 8, 7, 6, 5, 5
Leg Curl, 5 x 12
Upper Body Warmup, 2 by 10-15 reps of chins and dips, superset style
Barbell Bench Press, 5 x 12, 10, 8, 6, 6
Dumbbell Incline Press, 5 x 8
Lat Pulldown, 5 x 8
Bentover Row, 5 x 8


Tuesday/Friday

Roman Chair Situp, 1 x 50
Bent Knee Leg Raise, 1 x 50
Bentover Twist, 1 x 50
Calves, same as Mon/Thurs
Standing Barbell Press, 5 x 10, 8, 6, 6, 6
Seated Press Behind Neck, 5 x 6
Barbell Curl, 5 x 8
One Arm Concentration Curl, 5 x 8
Barbell Triceps Extension, 5 x 8
One Arm Triceps Extension, 5 x 8, 8, 8, 6, 6

Push:
Incline Bench 3 sets reverse pyramid 5 - 6 - 8 reps.
Bench 3 sets rever pyramid 5 - 6 - 8 reps.
Skull crushers whatever weight gets me 10 reps, and then 4 more sets of less reps.

Pull:
Weighted pull ups 3 sets reverse pyramid
Hang cleans 4 x 8
Barbell curls 3 x 5ish

I sometimes do some more accessory exercises if I feel like it, or even some leg presses or leg extension, handstand pushups, front levers etc. But the first lift on each exercise is all I really care about and since I hit my top set fresh every workout, I can make consistent personal records. This is basically a modified kinobody / leangains approach. Before you knock the super low volume I dare you to try it out for atleast a month and watch your strength explode. Only lift 3 times a week max! Often less.

>>38507081
That's solid weight my friend.
Can I ask you how much frequency is good for weighted chins/pulls?
I'm at 1pl8 for 5 reps right now and weigh 178

>>38507113
Garbage. No progressive overload.
No weights or gym? Try working up to being able to do 50 pushups in a row. And for your 36 minute run try running to a kids playground and do pullups and chin ups there

>>38507130
Well I don't consider myself an expert but I'd say my best progress in weight going up was when i was doing them both twice a week along with lighter vertical back movements like pulldowns.

[spoiler]Can I get a good routine going without equipment, or with weights at best? I don't go on /fit/ so I don't know if this is a newfag question and didn't want to soil the board with a new thread about it.[/spoiler]

>>38507129
No lateral raises or presses?

>>38507149
I'm not allowed to be within 200 feet of a kid's playground

>>38507163
Best bodyweight exercise IMO is close grip push-ups and pullups

>>38507149
I don't want to risk putting up more muscle than I want
Besides, I plan to add reps if needed

Day 1 (Upper Power)

Flat BB Bench 3x6
Incline DB Bench 3x6
Bent Over BB Row 3x6
Lat Pulldown 3x6
Overhead Press 3x6
Barbell Shrug 3x6
Barbell Curl 3x8
Skullcrusher 3x8


Day 2 (Lower Power)
Leg Press 3x6
Stiff Legged Deadlift 3x6
Hamstring Curl 4x8
Quad Extension 4x8
Calf Raisers 4x8
Cable Crunch 3x15
Side Bend 3x15


Day 3 (Mobility)


Day 4 (Upper Hypertrophy)
Incline BB Bench Press 4x10
Flat DB Fly 4x10
Seated Cable Row 4x10
One Arm DB Row 4x10
DB Lateral Raise 4x10
Incline DB Curl 3x15
Cable Tricep Extension 3x15
Reverse Wrist Curls 3x15


Day 5 (Lower Hypertrophy)
Leg Press 4x12
Reverse Hyper 4x12
Quad Extension 3x15
Hamstring Curl 3x15
Seated Calf Raise 3x15
Standing Calf Raise 3x15
Cable Crunch 3x15
Side Bend 3x15

Wanted to do PHUL before I tore the labrum in my hip, cant squat or conventional deadlift anymore. Rate?

Mon:
Squat - 3X6
deadlift - 2X6
Leg press - 3X10
Hamstring curl - 3X10
pec-dec - 3X12
Pulldowns - 3X12

Weds:
Bench - 3X6
Weighted pullups - 3X6
Military press - 1X6
Lateral raises - 3X8
Tricep dips - 3X8

Thurs:
Front squat - 5X8
Stiff legged deadlift - 3X8
Hamstring curl - 3X12
Calf raise - 5X8-15
Leg press - 3X12
Leg extension - 3X12

Fri:
OHP - 3X6
Incline BB bench -4X8
Db row - 4X8
Single arm pulldowns - 4X8
Db shoulder press - 3X10
Across body hammer curls - 3X10
Lateral raises - 4X10

Opinions? Been seeing solid results on this, much better than a conventional split so far

>>38507230
Looks OK to me, but I don't think I'd be able to do all those 3X6's with full effort on the same day but if you can do it then go ahead. Day 3 I'd drop the reverse wrist curls and buy a forearm roller or make one, probably the best 15 quid I've spent for gym equipment.

>>38507175
I rotate exercises every few months, by far the most important thing to me is to consistently break personal records. My chest is lacking over my shoulders both in terms of physique and strength standards. My last routine I focused on overhead press and also had some cuban presses. I can overhead press close to my bodyweight for reps, deficit strict form handstand pushups for about 4 or 5 reps as well so my pressing is pretty advanced.

>>38507283
Appreciate the feedback. I think I should be fine on doing a lot of 3x6, I lifted for 3 years before my injury and I've done plenty of volume.

I never have felt a lot from Wrist rollers, they just make my forearms burn, but it doesn't feel like I'm building muscle.

>>38507338
Could you have a look at mine? >>38507263

>>38507352
no

>>38507391
Tnx bby

My lower body is much strong than my upper body. I was thinking of doing push-pull-legs-push-pull, do you guys have any recommendations?

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r8

I don't have access to a proper gym, just shitty hotel gyms. The one I go to only has 30lb dumbbells and one of those "Life Fitness" machines.

A
Lats - Lat Pulldown Closed Grip 3x3
Chest - Dumbbell Bench Press 3x4
Legs - Leg Press 3x4
Traps - Standing Dumbbell U-Row 3x4
Triceps - Dumbbell Floor Press 3x4

B
Shoulders - Standing Dumbbell OHP 3x3
Core - Plank 3x20s
Biceps - Curls 3x3
Middle Back - Machine Low Rows

C (Body-weight day)
Dips or Pushups
Chinups or Pullups
Squats
Ab Wheel

A B X A B C X

So far I've been making decent noob gains, but I've been thinking of incorporating BW into A and B and replacing everything in C with swimming.

>>38507476
15 is the highest rep i would ever go to, and why start push with shoulders and not chest? by the time you hit chest your triceps will be too tired to stress your chest enough, unless you switch them round every workout which could work. Use OHP instead of military, a stronger and more stable base will allow you to push more weight.

>>38507505
Get access to a proper gym, cables won't do much for you in about 2 weeks.

>>38506156
>front squats
>3x10-12
This will self correct

>>38507522
I can't, all the good gyms are blacks only, there's one gym in the middle of the island that's pretty decent, but membership is too pricey atm.
I will get a membership eventually, but until then I need something to do for the noob gains.

>>38506849
kek
enjoy your no gains

>>38507053
I can manage 3x3 chest-to-bar chins with 100lbs. Doing them on rings right now though, so weight has dropped a bit. Also, I'm 190lbs. Eventual goal is to pull off a weighted chin with 180lbs at a bodyweight of 180lbs.

I try to keep volume relatively low and intensity high for most of my lifts (other than those related to pre-hab and vanity) because I feel like strength/power rep ranges have the best transfer for bouldering.

Hey /fit/. I came to you a few years ago looking to cut some weight with dieting and other helpful tips like that and now that i'm down from 240 to 180 I'm looking to start getting to the gym... I got a Mon-Fri job that leaves me right next to a gym every evening with a spare 2-3 hours of time I can give to working out. Would y'all help me make a beginners stamina and fat cutting routine?

monday
[chest]
5x flat bench db press
5x incline raised 1 db press
3x incline raised 2 db press
5x chest dips
5x db chest flys
[back]
5x lat pulldowns
5x deadlifts
5x bb bent over row underhand
5x bb bent over row overhand
5x low cable row

tuesday
[legs]
5x squats
5x one leg db lunges
5x stiff leg dl
5x leg extension
[calfs]
5x standing incline calf raises
5x donkey calf raises
5x seated calf raises

wednesday
[shoulders]
5x standing bb ohp
5x seated db ohp
5x front raises superset 5x db bentover rear delt fly
[arms]
5x db tri press
5x ez bar skulls
7x rope pulldowns

5x standing ez bar curls inside grip, superset with 5x outside grip
5x concentration curls, or standing bentover curls
5x seated incline db curls

repeat for thurs/fri/sat

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>>38505730
candito's program adapted to dumbbells only because i don't have a gym membership yet

>>38507505
good bait with those rep ranges man haha !!

>>38508864
No bait just DYEL, I'm working my way up to 3x8 before I add weight

Squat 3 wk cycle
Bench 3 wk cycle
Chins or pulldowns 2x6
low back raises 2x10


Ohp up to 2x5
Barbell curls up to 2x6
calf raises 2x12-15
crunches 2x12-15


Deadlift 3 cycle
pause bench 80% monday 3x5
single arm loaded carries (waiters walk, farmers walk, or turkish getup)

3 wk: 3x5, 4x3, 3x1 (80,90, 95%)

wondering what accessories i can throw in on mondays and fridays (one for bench, one for squat, one for dead)
i was thinking db bench, lunges and snatch grip rdls?

>>38506983
Everything except the fruit juice is boring old generic brosplit and bodybuilding principles. It works.

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I recently brought a pair of dumbbells and i need help Spliting up my workouts
How do i choose wich muscle group im hitting in wich day

>>38505743
Fuck off trip faggot

>>38505807
Fuck off trip faggot

Can only workout 4 days a week for the foreseeable future. Monday to Thursday.
Aiming for aesthetics mainly I have been doing an upper lower split ULULxxx but it doesn't feel like the best way to do it

> just work out Friday
Early starts at about the same time my gym opens and late finishes pretty much bang on when the gym closes
>workout in the weekend
Gym closed
>get a new gym
There is none
>make a home gym
Poor and no space

>>38509436
>>38508405
follow my routine.

>>38507548
>I'm a little bitch who can't front squat

A
Ohp/RGBP 2x5 1xamrap
Lowbar squat 2x5 1x amrap
Pendlay row 2x5 1x amrap

2x12 rear laterals (3x facepulls later on)
2x10 Chins

After numbers get higher
Weighted chins


B
OHP/RGBP 2x5 1x amrap
Lowbar squat 2x5 1x5
(until it gets heavy near the end, then maybe front squats)
Deadlift 1x5

Dips 3xamrap
2x DB or EZ bar carry
C
Ohp/RGBP 2x5 1x amrap
Lowbar squat 2x5 1x amrap
Pendlay row 2x5 1x amrap

2x12 rear laterals (3x facepulls later on)
2x10-12 chins

After numbers get higher,
Weighted chins
Bar is often cleaned up each set for OHP
Often times 1x shrug at the end of rows
Practicing clean and snatch form
Wrist rolling 1-2x a week.

If strongman training is my eventual goal, should I focus on highbar squatting now, or just switch over later on? As I understand lowbar squatting might carry over better to deadlifts, and it allows you to move more weight.
Should I not throw in front squats on B day once I get my squat to about ~280-300? I like the exercise a lot, but I still don't know my way around so well.

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==Workout A==
EZ Curls 3x12
Barbell Curls 5x5
Concentration Curls 3x8
Alternating Cheat Curls 3x3
Hammer Curls 3x20
Bench Press 3xAMRAP

AAAAAAx
Foam roll quads twice a week.

pls r8

Mon & Fri:
Squat 3x5
Bench 3x5
Weighted Chin 3x5
Barbell Hip Thrust 3x8
Lateral Raise 3x8
Dumbbell Row 3x8
Triceps Pushdown 3x8
Reverse Curl 3x8
Forearms & Calves

Wed:
Deadlift 3x3
Overhead Press 3x5
Barbell Row 3x5
Barbell Hip Thrust 3x8
Lateral Raises 3x8
Chins 3xF
Preacher Curl 3x12
Forearms & Calves

Rate
>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


>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
>Abs
Sit ups 4x tll failure
Leg raises 4x failure

>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?

PUSH
4x5, 1x5+ bench press
3x8 overhead press
3x8 incline dumbbell press
3x8 Skullcrushers
3x8 lateral raises

PULL
Deadlifts 1x5+
3x8 Pulldowns OR Pullups OR chinups
3x8 seated cable rows OR chest supported rows
5x15 face pulls
4x8 hammer curls
4x8 dumbbell curls

LEGS
2x5, 1x5+ squat
3x8 Romanian Deadlift
3x8 front squat
3x8 leg curls
5x8 calf raises

PUSH
4x5, 1x5+ overhead press
3x8 bench press
3x8 incline dumbbell press
3x8 Skullcrushers
3x8 lateral raises

PULL
Barbell rows 4x5, 1x5+
3x8 Pulldowns OR Pullups OR chinups
3x8 seated cable rows OR chest supported rows
5x15 face pulls
4x8 hammer curls
4x8 dumbbell curls

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R8 pls
coming off SS, wanna try GSLP for a while for them deload gains.
BP and OHP alternate
Chinups on squat days, Pulldows on DL day
the 2 assistance exercises depend on if I do bench or press

Going from a 5 day split to a 3 day routine because I'm starting uni soon. This look pretty good? The leg extensions are because my quads are fucking laughable and I want joocy legs, everything else I feel makes sense.
Week 1 (Week 2)
Monday:
Heavy LB Squat 5x5 (5x3 + 7%)
CG Bench 7x6 (+2.5kg)
Pause DL 5x4 (5x3 +5%)
Chins 4xMax
Lat Raise/Face Pull 4x12

Wednesday:
Front Squat 5x5 (+2.5kg)
OHP 5x5 (4x7 same weight)
Pause Bench 6x4 (8x3 +2.5kg)
Chins 4xMax
Leg Exenstions 5x12

Friday:
Bench 5x5 (5x3 + 6%)
Band Deadlift 8x2 (Deadlift Max Triple)
LB Pause Squat 5x5 (5x3 +2.5kg)
Chins 4xMax
Arms Giant Set 4x[Curls x20, Skull Crushers x10, French Press x10]

Bout to start my first cut, im currently running PPL six days a week, should i continue my 5x5 rep scheme for my compound lifts?

GVT inspired:
A)
Bench 10x10
Rows 10x10
Calf raises 10x10

B)
Clean and press 5x5
Pulldowns 10x10
Squats 10x10

Any suggestions?

AxBxAxx
BxAxBxx

~~~A~~~
Squats 3x5
Weighted dips 3x5
Light deadlifts 3x5
Chin ups 3x8

~~~B~~~
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 3x8

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I've been following a routine similar to pic related,

any major changes that I should make?

>>38506256
Stronglifts edited?

>>38507476
I stopped reading at military press 20 reps. Garbage tier

>>38512994
Not enough pulling movement compared to pushing.

AxBxCxx

A
2x5, 1x5+ Bench Press/OHP (alternating)
2x5, 1x5+ Lowbar Squat
2x5, 1x5+ Bent Over Row
3x10 Dumbbell Curls

B
2x5, 1x5+ Bench Press/OHP
1x5+ Deadlift
2x5, 1x5+ Incline Bench/Weighted Dips (Dips on OHP days)
3x10 Lateral Raises

C
2x5, 1x5+ Bench Press/OHP
2x5, 1x5+ Front Squat
2x5, 1x5+ Yates Row
3x10 Hammer Curl

HIIT on work days (erg distance sprints) and stretching
On off days light walks, ab work, chin-ups and stretching/mobility work

Basically a modified /fit/'s Greyskull LP

>>38507476
please stop thinking you are qualifed to make your own routine. your stupidity and lackof training knowledge and experiece shows. pls leave

Cutting routine for the next 1-3 months.
Doing IF with fasted training in the morning.
Not gonna progress much strength-wise, focusing on cutting now.

Monday
Back squat 3x5
Push press 3x5
Deadlift 1-3x5

Wednesday
Back squat 5x10
Incline bench 4x8
Power clean 5x3

Friday
Front squat 5x3
Overhead press 5x10
Pendlay row 3x5

And 2-3 accessory exercises after that
- calf raises 3x15-20
- hanging leg raises 3xF
- Pullups/chin ups/dips 3xF
- face pulls 3x15
- bicep/tricep superset 3x8-12

>>38513620
>40+ chin ups every work out
>48 face pulls monday
>do db rows to warm up before heavy bench sets
>Pause deadlifts massively tax whole back

I do more chin ups than bench press/press alone.
I think I'm alright in that regard, adding anything like rows would be stupidly taxing on my lower back as I'm already hitting that heavy every day. Cable rows on wednesday could work but I don't really see the point in it.

Stronglifts 5x5 with added dips and push-ups on A and pull-ups and curls on B...
AxBxAx(conditioning hiit session)
I don't do cardio as I fuck 4-5x week for 30-45 min per set

>>38513706
Apart from the condition session of course

>>38505730

Upper
Incline Press 3x6-8 \ 3'
Yates Row 3x6-8 \ 3'
Lateral Raise 4x8-12 \ 2'
Weighted Dips 2x8-12 \ 2'
Weighted Chins 2x8-12 \ 2'
Facepulls 2x12-15 \ 1'

Lower
Squat 3x6-8 \ 3'
RDL 3x6-8 \ 3'
Calf Raise 4x8-12 \ 2'
Weighted Back Extension 2x8-12 \ 2'
Hanging Leg Raise 2x8-12 \ 2'
One-Leg Press or Leg Ext. 2x12-15 \ 1'

Exercise Sets x Reps \ Rest time' (mins)
UxLxUxx LxUxLxx

>>38509265
same guy, found a way to put in more volume:

Bench 3 wk cycle
Chins 2x6, pulldown 1x12
weighted crunches 2x10
— chest hypertrophy 2 exercises, 2-3 x 8-12 ( cable chest press, flies)


Press 2x6
Squat 3 wk cycle
Curl 2x6, calf raises 2x10
- shoulder & arm hypertrophy, 2 exercises, 2-3x 8-12 (lateral and incline curls)

Deadlift 3wk cycle
pause med. grip bench 80% monday 3x5
face pulls
- Leg and back hypertrophy: 2 lifts, 2-3x8-12 (lunges and rows)

3 wk: 3x5, 4x3, 5x1 (80,90, 95%)

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20 years old, 100kg bw - 176cm, natural:
Stats - 261kg squat, 160kg benchpress, 261kgx2 deadlift

Program: Sheiko 3 day program - over 80kg bw.

Monday:
Sheiko

Tuesday:
Back, bicep and calf

Wednesday:
Sheiko

Thursday:
Off

Friday:
Sheiko

Saturday:
Back, bicep and calf

Sunday:
off

>>38506935
Yes.

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Need some feedback. I'm stuck on finding out what to do on Friday.

Alternatively, I'm also considering simplifying my routine to doing one of the 4 core workouts once per week and base the accessories each day around that core workout, but I'm afraid that I won't progress on my lifts as much.

>>38516207
simplyfying will lead to better results imo

you could to a 3 day split M/W/F, chest and bis/legs and shoulders/back and tris

something like
bench, db press or dips, 2 types of curls

OHP, squat, lateral raises, calf raises, leg press

Deadlift, chinups, rows, close grip bench, tricep pushdowns

A
>OHP 5x5
>weighted dips 4x8
>tricep cable pulldown 3x10
>lateral raises 3x10

B
>weighted pullups 4x8
>barbell or cable rows 4x8
>hammer or normal curls 3x10

C
>DB lunges 4x10 (can't squat now)
>quad and hammy curls 3x10 each
>calves 3x15

ABCABCx


I sometimes switch rep range for main lifts (e.g. load up on dips and do 5x5 instead 4x8).

Getting some nice gains and strength. I'm not deadlifting now but I will probably start in the next few months.

>>38516282
if your not deadlifting yet, id recomment at least doing rdls or dumbbell rdls for now

why cany you squat/deadlift?

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What does /fit/ think of this routine? Last day of the week is the only time I absolutely use a barbell, and otherwise I try to use dumbbells whenever I can (goblet squats, dumbbell shoulder press).

>>38516310
I don't squat because I have some weird pain in my right hip. I though it was just tight iliopsoas, but after 2 weeks of stretching it doesn't go away. It only hurts when going below parallel. I have no idea what it is, but I don't wanna make it worse. I didn't find much advice on the internet, so I really don't know what to do other than wait, stretch everything everyday etc.
Lunges are pretty nice tho, but I miss squats.


For deadlifts, well, I'm kinda spooked. My family has a history of lower back problems, bulged/slipped discs, etc.
Im only lifting 8 months and don't wanna fuck myself up with bad form or something. When school stars and I get back to my uni gym, I have a friend there who's a good lifter and can watch my form.

>>38506849
How much weight though?

>>38516455
fair enough. good luck

>>38516414
sounds like you're a fucking pussy.

and what you posted isn't a routine, it's just some exercises.

>>38516282
This routine is soft as fuck, why even lift if youre just gonna do 3 accessories a day.

>>38516588
thanks mr. anon

>>38516633
>pullups
>dips
>rows
>ohp
>lunges
You think those are accesories or what ?
Anyway, I'm not doing DL and squats for my reason, so my leg is mostly accesories, and then I do tri+bi and that's it...
This routine works pretty well for me though. Gym session takes maybe 60 minutes top (+stretching and core work).

Why do you think it's ''soft as fuck'' ?

Can I just do back squats on both days of Reg Park's routine?

>>38516850
You don't even have any chest work man wtf, this is basically the curlbro split
>my reasons
Read: soft

>>38517140
I do heavy dips. Works chest pretty good. I did bench but when I got up to about 80 it started causing slight shoulder issues, so I switched to dips and it's fine.

If you think avoiding further injury by not doing exercises that caused it is 'soft as fuck' then I'd rather stay away from going 'hard as fuck'

A / Monday
Squat
Overhead Press
Chinups
Dips
Facepulls
Abs

B / Wednesday
Deadlift
Benchpress
Rows
DB Shoulderpress
Curls
Abs

C / Friday
Front Squat
Romanian Deadlift
Incline Benchpress
DB Rows
Cable Pushdowns
Abs

Either ramp up to a new rep max or pump out as much volume as I can handle on the compounds and go by feel for the accessory/arm fluff work. 'Abs' is usually just a few sets of cable crunches, nothing major, just like a little extra work there to help out.

Full body is best body for natties.

Am on a cut, cant really add weight to my lifts on a cut and also dont care that much about pure powerlifting routines right now. I also want to focus on upper body and arms since im a trex. Would this work?
3 times a week aba bab

ohp 3x5
squat 3x5
deadlift 2x5
calve work
dumbbell shrugs

bench 3x5
incline bench 3x8-12
pendlay row 3x5
t bar row 3x8-12
lateral rises
some other shoulder dumbbell exercise maybe arnold press
bicep exercice
tricep exercise

>>38517246
If you really can't bench or squat then you can't do anything, and I would see a doctor so you can actually lift. But In real life the problem is that your form is shit and you don't want to deload to improve form because you have a cuck mentality and are confirmed not making it.

Is Fierce 5 a good routine?

Been doing this for a year and lifts have kind of stalled. Looking to try another push/pull. 4 Days a week seems to work well for me, I might add in a day if I have time for arms/abs or cardio but try and stick to these main 4.

A1:
Squat 3x5.
Bench 3x5,
Standing Press (lighter) 3x5,
Incline DB, 3x8-12.
Tricep Extensions 3x8-12
Calf Raises 3x12-15
B1:
Deadlift 1x3-5
Pullups 3xF
DB/Barbell Row 3x8-12
Shrugs/Facepulls 3x8-12
Leg Curls 3x8-12
BB/DB curls 3x8-12
A2:
Deep Squat 3x5
Standing Press 3x5
Bench Press (light) 3x5
Other Press 3x8
Lateral Raise 3x8-12
Tricep Extension 3x8-12
Calf Raises 3x12-15
B2:
Deadlift 3x10
Pendlay Row: 3x5
Chinups: 3x8-12
Cable Row 3x8-12
Shrugs 3x8-12
Barbell Curls 3x8-12

Post current body with routine so we can see the results

>>38517460
lol ok bro
So you're saying I don't actually lift. Because I prefer dips to bench for a few reasons, one of them being that it's less taxing on shoulder joints.Also, I took pause from squats yeah, my form was probably a bit off and my hips are bad, I guess I kinda overdid it with one session and there's discomfort since that, I need to work probably mostly on hamstring mobility and fixing my pelvic tilt.
Anyway, most doctors aren't really capable of helping you with this, physical therapists maybe.

But I'm in medschool, so I have a pretty firm grasp of what's happening and a lot of people who are almost doctors and also lift so they can very probably give me better advice than actual doctor who never studied anything about exercise.

But anyway, thanks for your amazing analysis of why I actually don't lift at all and am a cuck. I will immediately start doing those lifts again because I need to prove myself to anonymous shitposter on mongolian mushroom sundrying forum.

>>38516278

Can you elaborate how it will lead to better results? I still have a hard time convincing myself that training, say squats and bench once instead of twice per week is better.

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AxBxAx

A:
Paused Low Bar Squat: 1x5+
Paused Close Grip Bench Press: 5x5
Barbell Rows: 5x5
Incline Dumbbell Curl 3x10
Face Pulls 3x10

B: Paused Front Squats 3x5
Deadlifts 1x5+
Incline Dumbbell Press 3x10
Hammer Curls 3x10
Face Pulls 3x10


Any suggestions? I've been looking for a good powerbuilding program.

Note: The squats and deadlifts, my way of progression is that once I reach 10 reps with my working weight, increase the weight. So lets say I can only squat 315 for 4 reps, I'll work at it until I can get a solid 10 reps, then raise the weight by 25-35lbs and repeat the process.

My current stats:

Bench press - 187.5 lbs 3x5
Squat - 245lbs 3x5
OHP - 125lbs 3x5

All of these went up easily the last time I lifted, but my biceps are really lacking. My chinups and rows are actually stalling and somewhat low weight.

Routine:

A
Squat 3x5
Bench 3x5
Barbell Row 3x5
(deadlifts 1x5 but my back has been bothering me)

B
Squat 3x5
OHP 3x5
Chin ups 3x5
dumbbell chest press

AxBxA BxAxB

A
Squat 2x8 3x5
Bench Press 4x8
Pull ups 2x8 3x5 (weighted)
Forearm workout To the point of cramps
Calf raises To the point of Cramps
Bicep Curls 3x8
Abs To the point of cramps

B
Front Squat 2x8 3x5
Rows(any variation) 4x8
Rotator cuff workout 6x6
Shoulder press (warm up) 2x8 3x8
Lateral raises (sometimes)
Roman Deadlift 3x8
Forearm To the point of Cramps
Calf raises To the point of Cramps
Tricep pulldowns 3x12
Anything to work the butt

planning to cut to skelly mode and work my way up from there.

>>38519047
>forearm workout
>calf raises
>abs

>all this volume

just do a beginner routine. You don't know what you're doing.

>>38513142
do more bodyweight like dips and pullups

>>38519047
>rotator cuff workout
I advise you to do rotator cuff work first before anything else. Especially before push movements. It will help activate rotator muscles and keep your glenohumeral joint in place.

Alan thrall has a pretty good video for this exercise with bands. Also athlean-x.

Also, get a normal routine. You will be in gym for 2 hours and make shit gains with this volume.

what's a good beginner routine if your goal is hypertrophy and aesthetics, a random bro split? I hear SS is a meme

>>38519644
The reddit PPL is really good. Stronglifts with accesories is better for strength probably.

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Newfag checking in.
>5'7"
>173 lbs
>27.1 BMI
Only routine exercise I engage in is pretty short distance cycling a few times a week, but I'm trying to get /fit/.

What can I do for a home workout while I look into a gym membership? I have access to my brothers weights / barbells and an exercise ball I use as a desk chair.

I don't know where to begin as far as crafting a routine.

[Push]
Flat Barbell Bench Press: 5x6 @ 165lbs
Seated (or Standing) Barbell Shoulder/Overhead Press: 5x5 @70lbs
Incline Barbell Bench Press: 5x5 @175lbs
Dumbbell Side Lateral Raise: 3x10-12 @20lbs
Rope Pushdowns (circuit machine): 4x12 @50lbs
Overhead Dumbbell Extension or similar triceps exercise: 4x10-12 @55lbs
Shrugs(circuit machine or dumbbells): 4x10-12 @140lbs
Single Arm Cable Punches: 5 sets of 15, each arm. @40lbs but I deload frequently with these
Cable Oblique Twist: 8 sets of 8, for each side. @32.5lbs
Cable Crunches: 2 sets of 20 reps, then 2 sets of 18 reps, then 2 sets of 16 reps... etc. @85lbs

[Pull] (Back/Biceps):

Barbell Rows: 5x5 @ 110lbs
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10 @120-140lbs
Seated Rows (circuit machine) - optional if already doing barbell rows: 4x10 @180lbs
Face-pulls: 4x-10-12@ 50lbs
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12@ 35lbs
Hammer Curls: 3x10-12@ 25lbs :(
Trap bar deadlift: 5x5@ 245lbs
Single Arm Cable Punches: 5 sets of 15, each arm - hurr durr, I know it's not a pull but I enjoy them.
Cable Oblique Twist: 8 sets of 8, for each side.
Cable Crunches: 2 sets of 20 reps, then 2 sets of 18 reps, then 2 sets of 16 reps... etc.

[Legs] (Quad/Ham/Calves):

Barbell Squats: 5x5-6@ 225lbs
Leg Press (optional if already doing above squats): 4x8-10@ 650lbs
Leg Extensions (circuit machine): 3x10-12@ 150lbs
Hamstring Curls (circuit machine): 3x10-12@ 130lbs
Standing Calf Raises (circuit machine): 5x10-12@ 280lbs
Cable Oblique Twist: 8 sets of 8, for each side.
Cable Crunches: 2 sets of 20 reps, then 2 sets of 18 reps, then 2 sets of 16 reps... etc.

Any feedback is appreciated, thanks. Currently 5'11 maybe 170lbs and cutting

>>38519776
so you're just going to go to the gym every week and do literally the same weight?

>>38519695
you mean this, anon?

https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

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>>38519740

Stronglifts + HIIT on rest days

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is close grip bench press replaceable for triceps extension?

>>38519889
>>38519695
would it be alright to cut off leg days and add squats 2x/week and deadlift 1x/week at end of either pp day?

>>38519924
Close grip bench is the better exercise, at least initially. Lying French press is GOAT when you need isolation work.

>>38519889
yep that one

>>38519977
That's really weird honestly.
If you don't wanna go to gym 6x a week then do stronglifts maybe ? Or just PxPxLxx but that's pretty suboptimal.

Squats and deads are very taxing, your performance and therefore leg gains will suffer if you do them at the end of a whole workout.

>>38519695
>>38519889
I mean this:

PPxPPxx

PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+
3x8-12 chinups
3x8-12 seated cable 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
2x5, 1x5+ squat
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

>>38519811
No? those are just my current weights

>>38519924
Depends on the burn.
Are your traps getting roasted during the close grip bench?
If yes then good, if no then add in some tricep kickbacks an you're good.

Monday:

Snatch 8x2
Front Squat 3x5
Press 3x5
Weighted Chins/Weighted Dips 3xf (alternating)

Wednesday:

Jerk 5x3
Overhead Squat 3x3
Deadlift 1x5
Weighted Chins/Weighted Dips 3xf (alternating)

Friday:

Clean and Jerk 5x3
Press 3x5
Back Squat 3x5
Weighted Chins/Weighted Dips 3xf (alternating)

What you guys think?

>>38520126
I meant triceps not traps. Goddamnit.

>>38520119
so how exactly do you plan to progress?

>>38520076
I wouldn't skip leg day still.
Well...If I was forced to choose one day to skip, we all know it would be leg day.

If you can't do it, it's better than completely ignoring legs, but it's obviously inferior than having separate leg day. You will see how it works for you.

>>38520126
right then, thanks

>>38520141
what do you mean? my lifts have increased? When I started my bench was barely 120, now it's 165. I don't see your point whatsoever.

>>38519910
What does that mean?

I'm not trying to bulk up, necessarily.

>>38507263
Bump

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>>38512562
I don't feel tight at all after PPL, it just hurts my joints when I step up the weight. Every set feels too short, maybe I'm resting too long inbetween sets, how long should one rest though?

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What do you guys think?

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weakfag reporting in

pls no bully I weigh 150lbs 6ft tall

have squat mobility issues

>>38522319
why would we bully you?
just because you are not lifting the heaviest of lifts doesn't mean you're bad, got that u fucking retard?=

>>38507116
natty/10

>>38505730
why re you tryna create new shit when you're DYEL status?

do SS with added accessories, too easy? do 5/3/1 or texas method.