Routine Critique Thread

Basically a modified ss.Great fucking job.

>>38618819
SS is basically a dumbed down version of the strongest shall survive.

>>38618785
day a:
squat 8/5/3/1
ohp 5/3/1
pushpress 2x3
3 dead hangsx30 seconds
3x7chinups
day b:
5/3/1 bench
3x5 dumbell press
3x7 chin ups
deadhangs x 3
3x5 shrugs
2x5 warmup deadlifts
2x alternating mixed grips max deadlifts

>>38618946
also a 5 mile bike ride once a week for cardio

>>38618785
Good routine, I do it

But you're missing pullups on day B

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>>38618785
>squat and deadlift on the same day

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>>38618785
>squat and deadlift at the same day
>more than ONE working set of deadlifts

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>>38620099
>>more than ONE working set of deadlifts

>>38620113
Have you tried doing heavy diddles for more than one set famalam?

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I-I got this from the instructor today

>>38618946
More rowing. Scapular retraction should be trained more than pressing or pulling vertically

>>38620138
yup.

me and anyone else trying to get to a competitive number.

>>38620246
unless you're doing JUST deadlifts on that day then pls be joking

>>38620240
Explain further

This is my routine
5 day split
Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-15 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8
(Do bench press first)
Tuesday: Legs/Calves

4 sets of Squats 8-10 reps
3 sets of Leg Press 8-20 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-15reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8 reps
3 sets of long bar Rows 8-15reps
3 sets of barbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps
(Deadlifts done first)
Thursday: Shoulders/Triceps

3 sets of bench , go for same weight and reps as Monday at least
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-15 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-15 reps
3 sets of front raises 8-15reps
3 sets of Lying Rear Delt Raises 8-10 reps
4 sets of Pulldowns 8-15reps
3 sets of Skullcrushers 8-15 reps
Saturday: Full Body (strength)

3 sets of Deadlifts 8 reps
3 sets of Squats 8 reps
3 sets of Leg extensions 10-15 reps (light weight)
I ad light ab exercises into every day as to not overtrain them

>>38620263
nah I'll do some rep work with front squats afterwards :)

>>38618785
This is basically starting strength.

> Absolute beginner thinks they can do their own programming.

Just do starting strength.

That's good man that's really good.

>>38620288
Im on the same split, but a different order. And i do bis on leg and back day and tris on delt and pec day, feels more natural imo. But ill switch to push/pull/push/pull//rest/fullbody/rest to get some more sttength gains

what do you guys think of this? do each block (a,b,c,d) - yu=our choice which number, once a week

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>>38620653
forgot pic

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>>38618785
>Squat 3x5
>not squatting 4x10
never gonna make it

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Day A:
Squat 5x5
Bent-over Rows 5x5
OHP 5x5
Dumbbell Bench Press 5x5
Hammer Curls 5x5

--> not sure about: 1. The whole 5x5 apploed to everything (esp. curls & BO Rows)

Day B:
BB Bench Press 5x5
BB Rows 5x5
OHP 5x5
Pull-Overs 5x5
Deadlift 1x5
Standing Curls 5x5

--> Not sure about: 1. OHP on both days, but I love them; 2. Pull-Over effectiveness, but looking alright; 3. Deadlift 1x5 instead of more sets; 4. 5x5 for curls. I feel more reps are more effective for me

>>38621449
forgot front rows 5x5 on day A

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Lifted on and off for 4 years. Most recently SS from 2015/10 through 2016/03 and TM since then.

Monday Volume:
5x5 Squat
5x5 Bench/Press
3x8 SGDL

Wednesday Light:
3x5 Front Squat
3x5 Bench/Press
5x10 GHR
3x5 Chins

Friday Intensity:
1x5 Squat, Bench, Deadlift
3xF Dips

Light cardio (walks or elliptical) on off days

At 159 last recorded weights
Back Squat: 410 lbs x 5
Deadlift: 430 lbs x 5
Bench Press: 255 lbs x 5
Dip: +115 lbs x 8
Overhead Press: 165 lbs x 5
Chin-up: +90 lbs x 5

I've been meaning to switch to a bench centric plan to bring that up in line with my squat and deads, but haven't figured out a good routine yet.

ABCABC

A-
Deadlift
Squats
Weighted Lunges
Weighted Calf Raises

B-
OHP
Pendlay Rows
Leg Lifts
Plank
Pull ups

C-
Bench
Curls
Push ups
Overhead db raises

Literally everything 3x10, except pull ups, push ups, planks, and leg lifts 3xfailure.
Am I retarded /fit/? been doing this for about a month

Does anyone else do a mile in the treadmill before they lift? I'm not strong by any means, but I don't wanna be fat either.

>>38622713
I do 2mi just about every workout day. It's good to get the blood flowing. Rest for a few and hydrate a little after.

Phrak's GLSP + acc. recommended on the book.

AxBxAxx

A
2x5, 1x5+ OHP / Bench Press
3x6-8 Chin-ups / Seated Rows
3x5 Squats
* 4x20 Neck Flexion
* 2x10-12 Curls / Hammer curls
* 2x10-12 Lateral Raises

B
2x5, 1x5+ OHP / Bench Press
3x6-8 Chin-ups / Seated Rows
1x5 Deadlift
2x6-8 Shrugs
* 4x20 Neck Extension
* 2x10-12 CG Bench Press
* 2x10-12 Facepulls

>>38618966
So basically no cardio?

>>38619221
Yeah seriously split that shit up.

>>38621879
I am understandably skeptical of these claims, post body

>>38621956

curls and pull ups both work bicep, do them on same day

>>38619221
>>38623312
u wot? SS, SL, etc. all have squat/diddy on the same day. It's fine for a beginner. Sorry if I'm ruining your le epic troll

Bodyweight.

A
>Squats
>Pushups
>Pullups

B
>Squats
>Dips
>Chinups

r8

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Modified Texas method with accessories on some of the rest days to keep away the t Rex mode and add much needed scapular retraction movements. Might add facepulls to pull day and pushups to push day as well.

I work out from home with dumbells only

OHP
Chest Press
Squats
Curls
Reverse Curls
Pull Ups/Chin Ups
Tricep Extensions
Dips
Sit-ups
Rows
Hanging Leg Raises

Asking everyone who posted/planning to post


How long do your routines go? I mean, how long does it take you to finish your whole routine? Total gym time etc


If you had already posted your routine just quote them

Usually about 1.25-1.5 hours. Maybe a single hour if I got all of my main movements done and really have nothing left in the tank for accessories.
I find that to be about the sweet spot balancing work/rest and volume/fatigue

>>38624111
this was meant for
>>38624056

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>>38618785

How's my routine? enought for achieving dat dere hercules mode?

3x week(I also do boxing so cant rwally do much acessory work)

A
Bench 3x5
Deadlift 1x5
Pull-ups 3xF
Preacher curls 3x8 (I like do switch this with other curl exercise from time to time)
Hanging Leg Raises 3xF
Weighted Hyperextensions 3x8

B

Squat 3x5
OHP 3X5
Bent-Over Row w/underhand grip 3x8
Weighted Dips 3x8
Lateral Raises 3x8
Hanging leg raises 3xF
weighted hyperextensions 3x8


Atm I can still progress even with my lifts past intermediate levels but I will switch to texas method or some shit once it ends and keep the same lifts and acessories

>>38618966
Hour a day 5 days a week, dont dismiss it, if you cant run for an hour thats fine, do elliptical or bike. Awesome cardio and skin gains, gives you a glow, if you dont need to lose weight thats also fine, add a meal a day to counteract.

>>38622713
Yea 20-30 min of cardio gets you warm for lifting, some people dont do it first because it makes them tired

>>38622713
It's fine...you seen The Rock's workout plan. He'll do 20min cardio before even lifting a weight. Yes, he's an outlier/pro with means and resources but why not do something everyday to get blood flowing and heart up before lifting, won't hurt.

>>38624111

how long do you rest between sets and exercises

A:
db inc.bench 3x5
squat 3x5
db curls 2x10
rope push downs 2x10
B:
bb rows 3x5
rdl 3x5
facepulls 2x10
db pullovers 2x10
C:
press 3x5
squat 3x5
lat raises 2x10
front raises 2x10
xAxBxCx
cant DL because gym is autistic. r8?

>>38623898
Instead of squats just run, you don't wanna get too big

>>38618785
Why does everyone sperg out when programming body weight exercises like pull ups and dips?
Do 3 sets 8-12 or 5. Just because it's body weight doesn't mean it follows some different rules

>>38624476
thanks for keks

>>38624306
for main compound movements, 3 to 5 mins depending on fatigue and how far along in the program. Upper body usually closer to 3, lower usually closer to 5
for accessories, 1-2 mins

>>38623226
bump

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>>38618785
>Literally doing SL though

>>38620180
yikes

>>38620180
pls kill yourself now. If you want to get strong and at least make any sort of progress youre going to have to get your body under a barbell.

>>38621879
Post body with time stamp. Your legs out power your bench by so fucking much then again your benching a shit ton, unless youre strongfat

>>38620263
My last deadlift workout was 455 for five triples, then I did lunges, OHP, and core work after that.

What do you guys think of my PPL routine?

Push (chest/triceps)
Bench Press 3x8
Weighted dips 3x8-10
Inclined bench 3x8

Legs (legs and shoulders)
Squat (ATG) 3x8-10
Side to front laterals 3x8-10
Leg press 3x8-10
OHP 3x8-10

Pull (back/biceps)
Pull ups 3x8
Deadlift 3x5
BB shrugs 3x8-10
Dumbbell rows 3x8-10

Abs (on rest days)
Leg raises 3x10
Weighted decline Sit ups 3x10

Schedule
PLPXPLPX

My end goal is aesthetics. What do you guys think?

I am trying to create a good push pull legs schedule for 4-5 days a weak. But i seem to get stuck everytime i try to create one. Does anybody have any examples or such

>>38625550
PHAT

Love seeing these thread because I can post the routine my "hardcore lifter" friend gave me when I first started lifting. Took me a while to realize how shitty of a fucking routine it is. Note - I do Candito's LP now because I actually learned shit.

Split Routine:

-Chest/bi's/tri's
Bench Warmup: ...
Bench: 125 (too heavy 5x5)
Chest machine high: (-) 35
Chest machine low: 70
Seated chest fly: 105
Flyes: 35
Behind back: 40
EZ Bar Curls: 10
Single hand curls: (-) 20
Rope down: 30 (2s) 35 (1s)
Rope up: 42.5

-legs
Legs Warmup: ...
Legs down: 110
Legs up: 115
Leg press: 190
Dumbbell lunges: 17.5
But machine: 110
Calf: 55
Squat: 135 5x5

-core
Sit ups: 20reps 3 sets 25lb
Leg ups crunch machine: 0
Abdominal Crunch: 30
Planks: 2 sets 2:00
Truck drivers: 40 reps 2 sets 25lb
Sit ups: 20 reps 2 sets 10lb
Side crunches: 35 reps 2 sets each side
Crunch on ball: 75 reps 2 sets

-back and shoulders
Lat Pulldown Warmup: ...
Lat pulldown: 95
OHP: 70
Underhand pulldown: 60
Overhand pulldown: 70
Back open: 85
Row lean: 50
Assured pull-up: 90 (-)
Shrugs: 49
Lateral raises: 15
Shoulder Press: 69
Pull in:

-arm
Close grip press warmup: ...
Close grip press: 105
Skull crushers: 45
Behind back: 40 (3s10r)
Seated tricep press: (-) 70 (5 inc)
Rope press down: 25 (3s) 20 (1s)
Single arm pull down: (-) 10
Rope pull up: 35
Preacher curls: 10
Single arm curls: (-) 20
Forearm burnout: 15, 27.5
Curl burnout: start from 70

>>38621449
what distance was that bitch running. Looks a little thiq to be any sort of athelete

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>>38618785
ABCABCx

>>38625623
I bet he still looks better than you fucking nerd

my routine:

every other day boulder as hard as I can. Also do a bunch of dips to offset all the pulling.

for legs ride my bike everywhere

A
Bench 3x5 (1pr set, 2 sets @95% of first one)
Squat 3x5 (same as bench)
BB Row 3x5
OHP/Pullups 2x8-10 (supersetted)
Curls/Tri.Extensions/Laterals 2x10-12 (supersetted)

B
OHP 3x5 (1pr set, 2back off sets 95%)
Squat 3x5 (Light at 80% of 5rm)
BB Row 3x5
Dips/BB Rows 2x8-10 (ss)
Curls/Tri.Ext./Laterals 2x10-12 (ss)

AxBxAxxAxBxAxx (maybe extra rest day between A days)
Takes about 45m-1h (3x5 stuff takes 80% of the gym time, the higher rep (pump and fluff) stuff is done in 10-15 min since it's supersetted
Late intermediate lifter returning from year break

Day A: Chest/Back
CHEST
-Incline chest press
-Chest press
-Chest flyes
BACK
-Lat pull-down
-Machine back row supersetted with lat extensions

Day B: Legs and Bi's
LEGS
-Single leg extension supersetted with hamstring curls for 4 sets then change to double leg extension while still supersetting for a further 4 sets
-Leg press supersetted with calf raises

BI'S
-Concentration curls
-Z-bar curls

Day C: Shoulders and Tri's
-Shoulder press
-Side raises
-Front raises
(On the next day I do shoulders I do the following and then go back to the above and vice versa)
-Up-right rows
-Shrugs
-Rear-delt flyes

TRI'S
-Rope pull downs supersetted with skull crushers
-Reverse curls supersetted with overhead extension

>>38625925
Well done routine. Good job.

My cutting routine to maintain strength
Day A:
Deadlift work up to 5RM then back down again
Stiff legged/deficit/paused dls 3x5
Bench press 3x5
Lowbar squats 3x5
Weighted pull ups 3x5
Neck bridges 1 min x 3

Day B:
Highbar Squat work up to a max 3x5
Front Squats 3x5
Deadlift work up to a respectable 1x5
OHP 3x5
Chin ups 3x1
Neck bridges 30 secs to 1 min x 3

AxBxAxx
BxAxBxx

BJJ on rest days except thursdays where i do both

>>38626113
Chin ups 3x10*

I started my first weighted routine recently, I have access to 95lbs of weight+15lb bar (Don't know if people add the bar to the total weight), no other equipment, and no bench, so I've been trying to make do with what I have.

I'm skinnyfat going from a completely sedentary lifestyle of laying in bed playing video games all the time for about 11 years. (Age 25, started sedentary life at 14, weight 155 at 5'9)

xABAxABx

A
3x10 20lbs+bar squats
3x10 barbell curl same weight
3x10 military overhead press same weight

B
20 minutes brisk walk/jog

I started with only 10lbs+bar and felt like I wasn't working myself enough, but after adding the other 10lbs I've been having trouble getting past the first set of 10 OHP, I figured I would just stay with this routine until I can finish all 3 OHP sets properly before I increase reps or add any more weight.

I'm retarded, so any critique or tips? Changes I should make?

A (Uppers)
OHP 5x5
Plate Shoulder Raises 3x8
Bench 5x5
Cable crossover 3x8
Sitting cable row 4x8
Tricep pushdown 4x8
Hammer curls 3x8
Cable curls 3x8
LAT pulldown 4x8
Wrist roller 2x
Abdominals
Bike Tabata

B (Lowers)
Deadlift 5x5
Leg press 4x6
Squat 5x5
Plate calf raises 4x8
Power shrugs 4x6
Leg extension 4x6
Bike Tabata

>>38626225
Do this every other day instead:

Do 3 sets of each exercise and try to keep the reps between 6 and 10, go as heavy as you safely can.

Squat
Stiff Leg Deadlifts
OHP
Weighted Dips > Dips > Weighted Push Ups > Floor Press > Push Ups (Pick one, these are in order of best to worst, if you're too weak for dips you obviously can't do them, push ups should be done strict with elbows close to your torso)
Yates Rows (this is trap work and upper back work, you don't need to go too strict on these)
Pull Ups > 1 Arm Row (Just bend over as much as you can with a straight back, support yourself on something and pull the end of the bar with one arm, do this only if you can't do pull ups, or are too weak)
Curls with your back against the wall

Do some skullcrushers on the floor after the dips or whatever chest movement you choose if you feel like it.

>>38620180
Is that goku?

>>38626741
First, I appreciate the serious response.

Second, I think all of this would be doable with what I have as long as I start at 3x6, though I will have to find a way to safely do dips (All of the chairs in the house are antique and rickety as fuck), and I probably shouldn't use my mattress to rest against for arm rows, not sure if the instability would increase risk of injuring myself. I can't do pull ups because well, I have nowhere to do them, and to be fair I probably couldn't do 3x6 of them after the rest of the exercises.

I'll probably stay with the light weight I'm using now, until I'm used to the motions. I've only been doing weighted exercises for about a week, before that it was body weight (mostly ab exercises with some squats thrown in) so I'm still being careful about not fucking things up.

>>38621879
https://symmetricstrength.com/lifter/obsd

> 72kg

Kekerino.

Post body you lying faggot.

>>38626868
35lbs is probably too much for a complete noob doing curls the very first time.

>>38626900
I haven't had that much trouble with the curls, but I've been doing squats > Curls > OHP, and I've been finishing the first set of 10 OHP and then my arms are too dead to do the next set properly. I guess I could go down to 25 and only do 35 for the squats for a while.

>>38625797
> she's running away from the civil war back home

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Smushed my old 5 day routine into a 3 day so I have more time for university. Thinking of doing HIIT on rest days when I get more used to the intensity.

>>38624706
probably because he's a beginner and can't do a proper set of 5-10 or whatever, so he does a few reps > rests > repeats until he hits 20

>>38625503
push: switch dips and incline bench order
legs: switch laterals and ohp order
pull: deadlift>rows/pullups>shrugs is proper order

>>38625925
i wouldn't do rows 3x5, especially bb rows. the high weight will make you cheat which will fuck your lower back up

also, back responds better to a higher volume, in my opinion

>>38623961
Looks solid, don't fuck it up by program hopping, this will drive you well into advanced numbers if you stay with it

The rep ranges are to work up from the minimum to the maximum and then up the weight. And limit rest time to 2-4 minutes.
Change up the exercises every 2-3 months.

Day A:
>Weighted Dip: 5 x 6
>Barbell Squat: 3 x 8-15
>Seated cable row: 3 x 8-12
>Good Morning: 3 x 8-12
>DB curl: 3 x 15

Day B:
>Squat: 5 x 6
>Overhead Pres: 3 x 8-12
>Chinup: 3 x 8-12
>Snatch grip hanging high pulls: 3 x 8
>Skullcrusher: 4 x 10

Day C:
>Barbell Row: 5 x 6
>Front Squat: 3 x 8-15
>Incline DB bench: 3 x 8-12
>Romanian Deadlift: 3 x 8-15
>Seated incline DB curl: 3 x 12

I'm doing a PPLPPLx:
Pull 1:
1x5 Deadlift
3x5 weighted pullups
3x5 hammer curls
3x5 bench rows
3x8 facepulls

Push 1:
Fx5 bench (ie: I do as many sets as I can doing 5 until I can only do 4 reps, or at least 3 sets)
3x5 weighted dips
3x8 skullcrushers
3x5 incline barbell bench

Legs (both):
Fx5 back squats
3x5 Romanian deadlift
3x5 lunges
3x5 calf raises
3x5 front squats
If I have energy I'll do leg press too (usually not)

Pull 2:
5x5 barbell rows
3x5 weighted pullups
3x5 incline curls
3x8 facepulls

Push 2:
Fx5 OHP
3x5 close grip bench press
3x5 dumbbell incline press
3x5 weighted dips

GVT ish routine for the next month's time

A:
Bench 10x10
Rows 10x10
Calf raises 10x10

B:
Squats 10x10
Pulldowns 10x10
Cleaning press 5x5

Have experience lifting, no noob here
pls respond

>>38620180
Sorry you flushed money down the toilet

>>38629679
pls respond

>>38630221
No good for a noob

>>38620240
>>38620280
would this train lats more?
>>38623286
basically
>>38624219
if i did this on top of my lifting id be working out literally all day every day

PPLPPX

Incline Dumbell
Dips
Incline Barbell
Peck dec fly

Pull up
Pull down
High rows
Barbell rows

Squat
Leg press
Leg extension
Calves raise

Shoulder press
Front dumbell raise
Delt raise
Upright barbell rows

>>38618785
train till failure
drink more water, flushes lactic-acid buildup

thoughts on this? got the idea from t-nation

Deadlift
>week 1: 4 sets, 5,5,3,3
>week 2: 4 sets, 5,5,3,3
>week 3: 4 sets, 4,4,2,2
>week 4: 4 sets, 4,4,2,2

Weighted Dips
>week 1: 4 sets, 8,8,6,6
>week 2: 4 sets, 8,8,6,6
>week 3: 4 sets, 6,6,4,4
>week 4: 4 sets, 5,5,3,3

Hip Thrusts
>week 1: 4 sets, 8,8,6,6
>week 2: 4 sets, 8,8,6,6
>week 3: 4 sets, 6,6,4,4
>week 4: 4 sets, 5,5,3,3

Chinup
>week 1: 4 sets, 8,8,6,6
>week 2: 4 sets, 8,8,6,6
>week 3: 4 sets, 6,6,4,4
>week 4: 4 sets, 5,5,3,3

Overhead Press
>week 1-4: 3 x 10

Skullcrushers
>week 1-4: 3 x 10

Barbell curl
>week 1-4: 3 x 10

3 second eccentric period for every exercise. 2 minute rest for deadlifts, 1.5 minutes for everything else.
Every month change up the deadlift variation, main push, and posterior chain accessory.

A:
Bench press 3X5
Incline bench 3X5
Ohp 3X5
Weighted dips/tricep bench 5X8
Rotator cuff exercises
Pec flys 5X8
Pull ups 5xf

B:
High bar squats 3X5
Front squat 3X5
Plate Leg press
Calf raises 3X5
Dips/triceps bench (whichever I didn't do previous day.
Hip adductor 4X10
Curls 4X8

C:
Deadlift 3X5
Corner row 3X5
Plate loaded row 3X5
Plate loaded pull downs 3X5
One hand cable rows 4X8
Curls 4X10
Pull-ups 5Xf

I also do a pyramid style thing of abs and planks every other day, or depending on if I have time.

Any recommendations?

Monday:
>Overhead press 8x8 or 5x5 (alternates every week)
>DB Bench 3x12
>Lying Triceps Extension 4x15
>Triceps Pushdown 5x15

Tuesday
>Squat or Front Squat 5x5
>3 inch Deficit DL 8x2
>Lat Pulldowns 3x12
>Curls 3x10

Thursday
>Heavy overhead press, usually 6x3/5x2/5x1/ any heavy rep range
>DB Bench 3x12
>Lying Triceps Extension 4x15
>Triceps Pushdown 5x15

Friday
>Squat or Front Squat 1x5
>Deadlift 1x5
>Lat Pulldowns 3x12
>Curls 3x10

Basically a modified 4 day TM with no flat bench, as I have a torn labrum in my left shoulder. Any tips on how to optimize it further?

>>38631841
Throw in some light weight rotator cuff strengthening exercises to fix the labrum issue?

AxBxAxx
BxAxBxx

A
Squats 3x5
OHP 3x5
Light deadlifts 3x5
Chin ups 5x5

B
Squats 3x5
Weighted dips 3x5
Deadlifts 1x5
Chin ups 5x5

>>38632057
I like it but why dips insteads of bench?
And how light are light deadlifts?

>>38632411

I have some shoulder injury. Basically it hurts for my shoulders to be pressed down into a bench. Dips and OHP don't give me issues, so I figured they were suitable substitutes.

Light deadlifts are about half of my weight for the 1x5 on B day. Should I be doing more? Less?

I've done PPLPPLx for a while but I thought I'd combine it with PHUL, so this is what I do now:

Mon
>Bench Press Flat
>OHP
>DB Lateral Raise
>Lying Triceps Extension
>Shrug
All 3x5

Tue
>Barbell Row
>Barbell Curl
>Concentration Curl
>Weighted Pull-ups
>Rear Delt Raise

Wed
>Highbar Squat
>Calf Raise
>RDL

Everything 3x5 except squats 5x5. Then repeat Thu Fri Sat but 3x12 instead. Sundays I do neck, abs and wrists/forearms.

>>38625285
SS or SL (I'll add accessories to both) for a dyel with moderate lifting experience going on a bulk?

>>38618785
How can I improve my SL routine?

A:
squat 5x5
bench 5x5
row 5x5

B:
squat 5x5
ohp 5x5
deadlift 5x5
pullup 2xf

I want to throw in some cable flyes, face pulls, hammer curls, incline dumbbell press, tricep pushdowns, and some lats/lower back work, but I don't know which days I should put them on.

>>38632578
Yeah i would increase it to somewhere around 70-80, 50% is not even warmup tier imo.

A:
Dbell Chest Press 1x6/8/10/12
Dbell Flyes 3x8/10
Chest press neutral grip 3x12/15
Standing barbell curls 1x6/8/10/12
Seated dbell curls 3x8/10
Hammer Curls 3x12
Abs exercises.

B:
Cable Row 1x6/8/10/12
Lat pulldown 3x8/10
Upper Back 3x12
Narrow grip bench press 1x6/8/10/12
Dbell french press 3x8/10
Rope pushdown 3x12/15
Abs/core exercises

C:
Squat 1x6/8/10/12
Lunges 3x8/10
Leg Curl 1x6/8/10
Standing calf raises 1x6/8/10/12
Dbell shoulder press 1x6/8/10/12
Upright row 3x8/10
Front+lateral shoulder raises 3x12 3x12
Abs/core exercises

>>38632892

I'll bump it up. Thanks friendo

>>38631841
Why no reverse grip bench or floor pressing instead? Or even reverse grip floor pressing.

A:
Squat 3x6
Deadlift 2x6
Lunges 2x10
Step ups 2x10

B:
DB bench press 3x6
Bb ohp 3x6
Pull-ups 2x6
Tricep cable extensions 2x10
DB curls 2x10

I know I need to add some kind of row. How can I make sure I'm progressing on pull-ups, switch over to lat pull down after I fail a set?

>>38633586
Either do some additional sets to failure, or throw in heavy pull downs. Could throw bent over rows into the A day.

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Texas method using the 1RM weight X, then 2RM weight X, then 3RM weight X. Then recalculate. That's for Bench and OHP
Squat stick to the norm 1x5RM

Cutting at the moment. Which is aids/10

>>38618785
Calves 404

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>>38618785
R8

>>38620280
Sorry it's been two days, on the off chance you're still checking this thread it's because pressing & vertical pulling both train internal rotation (as the pecs, front delts &lats are internal rotators), so to combat this you need to train the external rotators equally or more.

It would also help to frequently stretch pecs, delts, biceps, forearms & lats, and do some soft tissue work with a hockey ball &/or a lacrosse or golf ball

Current set up, to recover strength after a lay off

A
Front Squat Ramp to heavy 1-3 (rotate this, so singles, doubles & triples are each trained once per fortnight)
Press 2*5, 1*5+
Deadlift 1*10+ Alt with heavy 1-3 (so 1s,2s,3s each trained every 4 weeks)
Chins 2*6-8 or myo reps

B
Back Squat 3*5, 1*10+
Floor Press 3*5 alt with 1-3RM
Row 3*5, 2*8
Thick bar Dead 2*6-8

Typical AxBxAxx BxAxBxx structure

Am considering doing both pressing exercises both days (with reduced volume), thoughts?

https://www.muscleandstrength.com/workouts/10-week-mass-building-program.html

What do you all think of this routine for someone who is relatively new to working out? So far I'm about two months in and seem to be making good progress. I'm just wondering if I could be doing a better program and get better results.

6'1, 185, male, if that matters.

All I do is one set to failure, once a week for all my lifts. I try to hit a certain rep goal, then add weight and do it again.

I do 2 lifts a day, 6 days a week, but it doesn't really matter how you do it, just that you make progress in reps and weight over time.

The funniest thing is that this simple method has made me strong as fuck over years but none of you will try it and everyone will call it retarded. Pearls/swine etc

The barebones of my routine is:

>A
OHP 3x5
Squat 3x5

>B
Bench 3x5
Deadlift 1x3-5

>AxBxAxBx...

I'm cutting now and want to ensure I don't lose mass due to undertraining muscles not covered by the above exercises. What other exercises should I add in for a well-rounded routine that covers biceps, triceps, back, etc.?

>>38634697
So you train 12 different lifts? Can you list them?

File: 1453025264120.gif (778KB, 245x190px) Image search: [Google]

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ABxAxBx

A
Bench 3x6
OHP 3X6
Squat 3x6
Tricep Extension 3x8
Calves 3xf

B
Barbell Row 3x6
Weighted Chin ups 3x6
Leg curls 3x8
Barbell curls 3x8
Planks

Been lifting for 1.5 years, thinking of switching to this. Thoughts?

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>>38634750
>4 total exercises

American "lifting"

>>38634750
I got the same routine base breh, with accessories. Add dumbell press on bench day, chin ups every day, and shrugs on diddy day

File: 1466369831097.jpg (28KB, 600x726px) Image search: [Google]

28KB, 600x726px

ABCAxxxBCAB

A
Flat Bench 3x5
Incline Bench 3x8
OHP 3x5
Lateral Dumbell Raise 3x8
Dips 3x5
Rope Push Down 3x8

B
Pull Up 3x5
Lat Pulldown 3x8
Shrug 3x8
Deadlift 1x5
Hyper Back Extension 3x8
Dumbell Curl 3x8

C
Squat 3x5
Calf Raises 3x8
Leg Extension 3x8
Leg Curl 3x8
Hanging Knee Raise 3x8

I just made this routine how fucked am I?

>>38636349
This is basically the routine I follow, throw abs in is the only thing I can offer.

>tfw going to the gym for the first time
>keep thinking about deadlifts, ohp and /fit/ shit
>tell instructor I have been loosing weight for a month and still need to lose 10kg
>gives me a routine which is 90℅ machines
>only gives me two exercises for biceps and triceps with dumbbells
>they only weight 3kg
>the I am such a dyel I could barely lift them, and the instructor didn't even think of telling me to squat

That was a painful blow to my self esteem. I always thought I had some incredible strength as a fat guy, but that wasn't the case. I just hope to graduate soon from kindergarten and have some manlier options at the gym. At least I'm gonna make it

>>38636803
Ditch the instructor, save yourself the money desu

>>38620099
>>38620113

I do 5x2, or 5x3 as much as I can pull to increase that strength if my body isn't trying to turn into jell-o.

>>38636821
The price for the instructor is included, and I already go to the cheapest gym in town, so there isn't much money to be saved

>>38618785

A
5x5, 3x5 Lowbar squat
5x5, 3x5 cleaned up OHP
5x5, 3x5 Pendlay row


3x10-15 Rear Laterals (to be band facepulls)
2x12-15 landmine laterals

B
5x5, 3x5 lowbar squat
5x5, 3x5 Reverse Grip Bench Press
(Might change to floor press for a while until shoulder is happier)
1x5 deadlift

3x10 chins, then weighted for 5-8
3-4X EZbar carry, or overhead KB carry

The extra emphasis on my shoulders is because of having a torn labrum.

Sometimes I'll do my pressing first, because the power rack will often be taken.

Pls critique

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]

Starting this 6 day a week ppl routine tomorrow. Pretty excited. Beginner here, been just doing every other day full body compound for the past month.

>>38631668
any critiques?

Day A:

Benchpress 175lbs 5x5
Pullups 3@BW5x5
Dips until failurex5
Curls 70lb using olympic bar5x5
Squat 185lbs 5x5

Day B:

OHP 110lbs 5X5
Deadlift 185lbs 5x5
Chinups until failturex5
Dips until failurex5
Shrugs 5x5

Then i sometimes add in skullcrushers either as an extra exercise or to replace curls. Pretty basic desu, don't really like any other excercises. Been doing this for about 3 weeks after just fucking around in the gym avoiding deadlifts and squats.

Have not done any max 1RMs, all these are at 5x5.

6ft(5,11 3/4) at 182lbs. My workout today felt really good, did a day A and i am confident i can add 10-15lbs to my squat, and 5-10lbs on my bench easily next workout. How shit are my stats, been working out for about 3 months but two of those were just doing everything but deadlifts and squat in my routine. Also not eating that well. Last 3 weeks is when i finally tried deadlifts and squat.

This thread dead? Gonna post anyways

A:
Squat 4x5
OHP 4x5
Deadlift 2x5
Box jumps 3x8

B:
Bench 4x5
Dips 4x8
Hang Cleans 3x3
Back row 3x5
Pull ups 3x8

warmups not included

>>38638959

Why?

>>38638963

which part?

>>38638966

The whole thing.

I'm not saying it can't work, but it looks more like throwing shit at the wall than a thought-out plan.

>>38638991

It's the hang cleans isn't it? Always looks weird grouped up with all the other upper body stuff. I don't like doing em on leg day and prefer fresh legs for it.

>>38639025

It's everything. From the weird rep/set combos to the box jumps being for high reps and last on your more leg-heavy sessions to the imbalance in arrangement and so on.

>>38639034

Suggestions?

>>38639066

Explain what your goals are and where you're at and I'll try to help. Who knows, that might actually be a good setup depending on what you're trying to achieve.

>>38618785
Alternating with one day res: AxBx

Workout A:
Press 3x5
Heavy Deadlift 1x5
Weighted Chinups 3x5

Workout B
Weighted Dips 3x5
Light Deadlifts 1x5
Lateral Raises 3x10
Rear Delt Raises 3x10

>>38639085

Trying to hit strength goals and build mass. Working out from the bar on everything since 4 months ago, little below bodyweight bench, 1.3 bodyweight squat/deadlift and 115 OHP. Weigh 185

>>38636936
Stop using the instructor and pick up A barbell

>>38639137

What strength goals?

Just looking at what you're already using, I'd say tweak it to:

A:
OHP 4x5
Box jumps 5x3
Squat 4x5
Back row 4x5

B:
Bench 4x5
Hang Cleans 5x3
Deadlift 4x5
Pull ups 3x8

You can throw the dips and whatever in as assistance on either day, doesn't really matter provided you keep it manageable and don't dump it all on one session. Pull back on the deadlift sets if they're really wrecking you but you can usually handle more volume than people say if you're not also squatting in the same session.

>>38639243

Wanna maintain current weight and be able to high rep on bench 225, squat/deadlift 315, ohp 165

Will look into cutting around that time and see if areas are dragging more than others

Hi, /fit/izens,
My routine (based on the one provided by bb com) is designed to improve vertical jump along with adding some upper body exercises for a well rounded effect.

WEEKS 1-3 (WEEK 4 - CUT VOLUME IN HALF AND NO FRIDAY WORKOUT, TESTING VERTICAL LEAP, SQUAT AND BENCH PRESS ON FRIDAY OF THAT WEEK)
SUNDAY:
 Rim Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)
 Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 4)
 Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)
 On-Box Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 4)

MONDAY:
Weights:
 Full Squats - 4 Sets x 6-8 Reps
 Split Squats - 3 Sets x 8-10 Reps
 Glute-Ham Raises - 3 Sets x 10-12 Reps
 Bench Press - 4 Sets x 6-8 Reps
 Rows - 4 Sets x 6-8 Reps
 OHP - 3 Sets x 8-10 Reps
WEDNESDAY:
 Weighted Pullups - 4 Sets x 6-8 Reps
 Barbell Curls - 3 Sets x 8-10 Reps
 Skull Crushers - 3 Sets x 8-10 Reps
 Calf Raises - 4 Sets x 6-8 Reps
THURSDAY:
 Ankle Jumps - 5 Sets x 3 Reps (3 Sets x 3 Reps Week 4)
 Standing Broad Jumps - 4 Sets x 6 Reps (2 Sets x 6 Reps Week 4)
 Tuck Jumps - 3 Sets x 10 Reps (2 Sets x 10 Reps Week 4)
 Low Drop Jumps - 4 Sets x 5 Reps (2 Sets x 5 Reps Week 4)

FRIDAY:
Weights:
 Full Squats - 4 Sets x 6-8 Reps
 Split Squats - 3 Sets x 8-10 Reps
 Glute-Ham Raises - 3 Sets x 10-12 Reps
 Bench Press - 4 Sets x 6-8 Reps
 Rows - 4 Sets x 6-8 Reps
 OHP - 3 Sets x 8-10 Reps

What do you guys think? This is a new routine and critique is welcome

>>38639098
>Press 3x5
Ishiggy you mean bench press.

>>38639344
Overhead Press obviously. Weighted dips for chest.
>inb4 fedora

I'm not sure that these threads shouldn't be allowed. It makes no sense if you think about it for 5 seconds.

If you're a beginner you won't know how to design a routine, so you're better off picking a premade routine that has worked for thousands of people. There's no point critiquing your shitty routine and trying to fix it.

When you're at the stage when you need a personal routine, you probably know what works for you and what you need to work on, so you don't need critique.

>>38640166
I kinda agree but I think especially people with home gyms or shitty gyms are very restricted in what exercises they can do, so they might want to switch it up. But routines don't require their own thread. This stuff should be in the QTDDTOT.

>>38640166
should be allowed* fuck

Greyskull LP, basically, but with Rows instead of Chins since I'm a noob and can only do 3 chin-ups.

Added one bicep and one and triceps accessory, but do some pull-downs sometimes instead. Also ab-stuff and cardio on off-days. Daily push-ups.

>>38640398

Chins are much more important than rows for all lifters for a multiple number of reasons:
* It's not that easy to keep form under heavy weight, which means:
* It's preferably performed in the 6-12 rep range where you increase reps each session rather than weight.
* 90% of people do them incorrectly.
* Rows are a lift for intermediate/advanced lifters.

Chins are just a better exercise overall.

Set a rep target for each set (aim higher than what you desire your real chin up number would be. if you would like to do 10 chinups, set this as 12 or even 15). Do as many real chin-ups as you can and then fill in the rest with negatives until you hit your target.

You'll slowly increase the number of real chinups you can do, while decreasing the negatives, but you will hit a wall where you can't increase your real chinups any longer, so you should land near your desired amount because you set your goal higher.

>>38640472
Great tips, anon. Been doing daily chins + negs as per Greyskulls "frequency method" but forgot to mention that. Rows have helped though, I feel like my form is OK, but it does get harder as it gets heavier so I need to drop them soon.

>>38640472
>rows aren't for the novice.
> 5/6 novice routines include rows.

>>38637277
pls respong

>>38635904
>The barebones of my routine
>barebones

American "comprehension"

>>38640734

Give me these 5 routines.

>>38641437
not the guy you're talking to the the 2 most common beginner routines are SS and SL

>>38618785
Where are the power cleans?

ABABABx

A Push:
Squat 5x5
Bench 5x5
OHP 5x5
Incline bench 5x5

B Pull:
Deadlift 1x5
Seated cable row 5x5
Chin ups 3x10
(taking suggestions on pull moves)

Was thinking about starting this, is it decent or just trash?

>>38641503

and SS doesn't have rows, only modified versions made by other ppl than rippetoe

>>38641503
>>38641666

Yup, and nomal Greyskull doesn't have them either. Only Phrak's version does.

It's an OK excercise, if one gets the form right to avoid "jerks". But it's an accessory only.

A:
Back squat 3x5
Front squat 3x10
Leg extension 4x12-15
Leg Curl 5x12-15

B:
OHP 3x5
Preacher curls 3x10
One arm DB shoulder press 3x8
DB curls 3x10
Side lateral raise 3x12
Hammer curl 3x12

C:
Diddly 1x5-8
Pendlay row 3x10
Romanian deadlifts 3x10
Pull ups 3xF
Cable row 3xF

D:
Incline DB bench 3x8
Dips 3xF
Cable crossovers 3x10
Triceps extension 3x15
Push-ups 3xF

ABxCDx etc.

Cardio: walk 2 miles a day and Ride my bike to and from work

File: received_1248428521855854.jpg (56KB, 651x624px) Image search: [Google]

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Pls review

would something like phul but will 2 workouts not 4 work(doing power first than some hypertrophy) Phul looks cool but i want it to be 3 times a week so could i do like ULU and next week LUL?

>>38632675
Anyone?

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Weighted Pull ups and dips 3x 10
Push ups
Crunches
Lunges

Can I achieve pic related with this

A:
3x8 back squat
3x8 Romanian deadlift
3x8 bench press
3x8 barbell row
3x8 OHP

B:
5x3 power clean
3x8 hang clean pull
3x8 push jerk
abs (usually hanging leg raises and planks)

C:
3x8 front squat
3x10 barbell lunges
1x5 deadlift
3xf pullups

training for track sprinting

whats a good routine for some one who has a shit ton of free time to gym/rest/sleep/eat ?

File: Pepe.jpg (27KB, 600x600px) Image search: [Google]

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Bench Press 5x5
Squat 5x5
OHP 5x5
Deadlift 1x5

I like to keep it simple, lads

>>38618785
CHAD looks better than YOU because he eats PIZZA and fucks STACY for cardio while you MASTURBATE to pictures of zyzz

Monday: mobility, 3x5 squat, 3x5 press, 3x5 deadlift, 30 minutes of full body cardio, stretching
Tuesday: 5k run, 30 minutes of full body cardio
Wednesday: mobility, 3x5 squat, 3x5 bench, 3x5 deadlift, 30 minutes full body cardio, stretching
Thursday: 5k run, 25 minutes Pilates
Friday: mobility, 3x5 squat, 3x5 press, 3x5 dl, 30 minutes total body cardio
Saturday: 30 minutes total body cardio
Sunday: 5k run, yoga

R8 my week.

A
Row 3X8
Bench 3X8
Inc. bench 2X8
Diddly 5/3

B
OHP 3X8
Chins 3XF
Squat 3X8

AxBxAxx
BxAxBxx

Never lifted before but found this on the Internet and been doing it for a month (including deload week every 4th week). Am I dumb or will this give me muscles?

A:
1x5 Squat
1x3 Squat with a little more weight
1xMax Squat with a little more weight
5x10 Squat with least weight
4x10 Leg Press
4x10 Leg Extension

B:
1x5 Bench
1x3 Bench with a little more weight
1xMax Bench with a little more weight
5x10 Bench with least weight
5x10 Inclined dumbbell press
4x12 Cable Crossover
As many dips I can do

C:
1x5 Deadlift
1x3 Deadlift with a little more weight
1xMax Deadlift with a little more weight
5x10 Deadlift with least weight
2x20 Kroc rows
4x10 Lat pulldown

>>38645024
>cable

>>38645047
idk what it's called, I thought that's what it said. Like I said, never lifted before.

>>38645075
I'm not commenting on what it's called.

>>38645104
Oh. Should I not do it?
>school me like I'm dumb cuz I am

>>38620288

Quite a nice split, I back it.

>>38635135

In order,

Deadlift
Plank

Yates row
Rice bucket for grip

Squat
SLDL

Close grip bench
Fly

Bent over row
Neck bridge

>>38623898
try split squats or shrimps instead of squats

File: 1432550657981.png (768KB, 2143x1912px) Image search: [Google]

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Is this 'Starting Aesthetics' routine legit?

I've been lifting for a year and a half but never done low-reps

>>38641566
to much volume unless you structure it like the texas method

>>38644438
try to do more strength and power training

>>38618889
lol, no.

when bill Starr wrote the strongest shall survive, his program was based around both strength and conditioning for football athletes, hence why everything was done in a circuit. Focus was on bench for most athletes, and squats and cleans for all. Also injury recovery and prevention are extensively covered.

As for his program, warm ups count and are included with the top set. Even though rip was highly inspired by Starr, to say he stole it just shows how ignorant you are. I doubt you've looked into either program past a simple little exercise chart.

>>38646432
it is more for beginners who think otter mode is tank.
If you have exprence lifting do pplul or pplppl

>>38620288
Do my eyes deceive me or is that the zyzz routine?

A

Bench press 5x5
Push ups 3x10
Skullchrushers 3x10
Single Arm Triceps Pull-Down 3x10 (don't know the proper name)
Leg Curl 3x10
Leg Extension 3x10

B

Squats 5x5
OHP 5x5
Upright Barbell Row 3x10
Dumbell Shrug 3x10
Seated Calf Raises 3x10
Standing Calf Raises 3x10

C

Deadlift 5x5
Pull Ups 3x10
Preacher Curl 3x10
Reversed Curl 3x10

r8

Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps
Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of v bar Pulldowns 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps

Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

What do you guys think of this PHUL routine?
https://www.muscleandstrength.com/workouts/phul-workout

How is Layne Norton's PHAT?

Poorfag begginer with only adjustable dumbbells. Assume 3x8-12 if not indicated

A
DB Squat
Floor Chest Press
DB Pullover
DB Bentrow
Seated Shoulder Press
Triceps Extension
Curls
Crunches 3x15-20

B
Split Squat
Floor Chest Press
DB Pullover
One Arm Row
Front/Side DB Rise
One Arm Extension
Curls
Plank 3x1min