Routine General/Rate each other's routine

cable rows are GOAT, same with dips and incline bench. might think about including them over your other accessories.
>No squat, leg press, or quad work of any kind
dropped


A x B x A xx
B x A x B xx

Day A:
Snatch grip hanging high pulls: 4 x 5
Weighted dip: 4 x 8
Squat: 4 x 8
Seated cable row: 4 x 12
Seated DB press: 3 x 12
Hammer curl: 3 x 15

Day B:
Power cleans: 5 x 3 (sets across)
Push press: 5 x 3 (sets across)
Squat: 6 x 4 (@ 60% 1rm)
Chinup: 4 x 8
Dips: 3 x 15
BB curl: 3 x 10

Trying to make a short full body workout I can do 3x a week where the actual workout doesnt take too long. Obviously focusing more on hypertrophy and tut than strength.
once I can hit the prescribed rep goals, then I move up on the weight. Everything is meant to be slow and controlled eccentric and explosive concentric.

How is this for a Greyskull routine?

Day 1: OHP, Chinups, Squat
Day 2: Bench, Curls, Deadlift
Day 3: OHP Chinups Squat

then keep Deadlift and Squat on fixed days and alternate with the OHP/Bench and Chinups/Curls so the second weeks would look like:

Day 1: Bench, Curls, Squat
Day 2: OHP, Chinups, Deadlift
Day 3: Bench, Curls, Squat

in addition I want to use Jons Frequency Method for bodyweight Chinups and bodyweight Pushups, so 6 days a week, 6 sets of 6-8 reps a day for chins and 6 sets of 10 for pushups.

does this sound like a good plan or am I missing something?

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Doing a reddit routine. Wish me luck lads.

>>38754912
nSuns knows his shit, you'll be good.

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Finally settled on GSLP after trying SL and SS and getting no shit done.
Reasonably happy with this.

A
>Bench/OHP
>Squat
>Chinups

B
>Bench/OHP
>Deadlift
>Pendlay Rows

C
>Bench/OHP
>Squat
>Chinups


Accessory work
>Incline DB press & Shrugs/Facepulls on Bench Day
>Dips & Lateral raises on OHP day

Trying to maybe work in Single arm Rope Tricep Pushdowns because I think my triceps are limiting my bench progress (can do 15kg on those)

my shitty lifts
>50/75/90/110 kg

Im currently cutting and I want to move to ULxULxx type of routine. Any suggestions?

>>38755325
Is this any good?

Mon: Upper
Flat bench: 3-4X6-8
Row: 3-4X6-8
OHP: 2-3X10-12
chin: 2-3X10-12
Triceps: 1-2X12-15
Biceps: 1-2X12-15

Tue: Lower
Squat: 3-4X6-8
SLDL: 3-4X6-8
Leg press: 2-3X10-12
Leg curl: 2-3X10-12
Calf raise: 3-4X6-8
Seated calf: 2-3X10-12
Abs

Wen: Rest

Thu: Upper
OHP: 2-3X10-12
Row: 3-4X6-8
Flat bench: 3-4X6-8
Pull-up: 2-3X10-12
Triceps: 1-2X12-15
Biceps: 1-2X12-15

Fri: Lower
Front Squat: 3-4X6-8
DL: 3X5
Leg press: 2-3X10-12
Leg curl: 2-3X10-12
Calf raise: 3-4X6-8
Seated calf: 2-3X10-12
Abs


Sat/Sun rest

>>38755258
Yeah its good.

>>38754402
No squat because my thighs chafe together with a leg pump (at sub 15%) and i am half t-rex.
No desire to build leg mass

I am not a fan of cable rows, as i cant go heavy without cheating. Sometimes i like seal rows.

Landmine press > power gap > incline
Dem delt gaynz, son.

>>38754887
Please be memeing and not retarded

>>38755258
Fuck the dips and tricep pushdowns, focus on hitting your delt and pec MRV and tricep strength will come.
Otherwise 10/10

>>38755567
Did you skip me >>38755479 on purpose?

>>38755567
I am >>38754887, what exactly do you mean?

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ABxABAx

How does it look? I'm adding weight twice weekly.

>>38755258
Also consider alternating between yate's and pendlay
https://m.youtube.com/watch?v=rNjwZ1fxtCQ
https://m.youtube.com/watch?v=ZlRrIsoDpKg
https://m.youtube.com/watch?v=4xq3BsKTzYo

Three best vids on rows, imo

>>38755590
You didnt rate my routine. Now I feel secluded.

>>38755598
PC & PP stands for power clean and push press, which I forgot to mention.

>>38755602
I dont think you meant to quote me m8, I'm the guy with the greyskull routine, not the one who rated.

>>38755590
Treating curls as a main lift?
I literally thought you were mocking me for not squatting.

I have literally never done arm isolations in my life and my arms are proportionally overdeveloped.

If you chin up 1.5x bw, and row 1xbw you will have bicep mass.

Your entire back musculature can handle and requires more training volume than your smaller arm muscles.

Isolating arms are for roiders

If you DO decide to curl, treat it as an accessory, not a main lift

GSLP + chins + flyes. Done in ~45m. Next additions will be calves and delt raises.

>>38755631
what the hell are you on about? greyskull has squats 2 times every week. and curls are right there in the program, and added as "plug-ins", not main lifts.

>>38755580
Nah nigga im drunk (also not black, so don't sperg out on me, /pol/niggers)
Looks like a decent enough u/l split to try if intermediate.

Ime some routines look good on paper but not in practice (different people handle different VIF ratios better or worse, because recovery and genedicks and such).
But this looks good enough to try running for a good 4-8 week mesocycle and see how you respond.

>>38755666
Thanks satan.

Im a noob, rate my routine please

Day 1:
Incline bench - 4 sets 15 reps
Dips - 4 sets 15 reps
Cable crossover flyes - 4 sets 15 reps
Dumbbell pullovers - 4 sets 15 reps
barbell curls - 4 sets 15 reps
hammer curls - 4 sets 15 reps
ab pulldowns - 4 sets 15 reps

Day 2 rest

Day 3:
leg press - 4 sets 15 reps
cable crossover flyes - 4 sets 15 reps
leg extensions - 4 sets 15 reps
dumbbell lunges - 4 sets 15 reps
low pulley lateral raises - 4 sets 15 reps
upright rows - 4 sets 15 reps
seated dumbell press - 4 sets 15 reps

Day 4 rest

Day 5:
chinups - 4 sets 15 reps
lat pulldowns - 4 sets 15 reps
seated rows - 4 sets 15 reps
close grip bench - 4 sets 15 reps
tri extentions - 4 sets 15 reps
push downs - 4 sets 15 reps
dumbbell side bends - 4 sets 15 reps

should i go for 3 sets and 12 reps instead?
does this look like an ok routine?
any help is appreciated

Here's how my routine looks

>Day 1: Go to gym to do squats
>Squat racks full. To benchpress.
>Day 2: Go to gym to deadlift
>No floor space. Do squats.

And so on.

>>38755651
Replacing a pull like row with a curl is treating it as a main lift not an accessory lift.

Try this
A.
Ohp, chin up, squat
Shoulder raise, or shrug, or calf work, whatever.

B.
Bench, Row, deadlift
Curl

You can have accessory plug ins (I recommend against doing so) and not treat them as main lifts

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Superior programming.
Also the order I do the exercises.

Day A:
Squats 3x5
Chest Flyes 3 x 5
Incline dumbbell chest press 3 x 5
Decline Cable Flyes 3x5
Standing Dumbbell shoulder press 3x5
Skullcrushers 3x5
Lateral side raises to failure.
Go Home

Day B.
Deadlifts 3x5
Rowing High grip 3x5, then Low grip 3x5
Lat pull-downs 3x5, lat-isolation machine 2x5
Shrugs 3 x 5
Russian Twists holding dumbbell 3x12
Bicep Dumbbell Curls with a twist 3x5
Cheating Barbell curls 3x5
Go home

45 minute uphill sprinting on x-days.

AxBxABx

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>>38755693
0/10 follow a proven novice routine.
Greyskull if you are afraid ss is a meme
Ss if you aren't retarded
SL if you are retarded
ICF if you are full tard
Reg parks is meh
Bill starrs is basically unimproved ss
Allpro's is overrated but workable if you do 4-6 reps

Watch
https://m.youtube.com/watch?v=xTDapcklnV8
https://m.youtube.com/watch?v=Dl8v6frDJHc
https://m.youtube.com/watch?v=nun-vSQV6wU

>>38755710
now we're talking. thanks m8. will try to inculde rows. any recommendations on what variant?

>>38755766
No one ever posts anyone who follows advice like this diligently.
No one who posts stuff like this ever posts themselves.
And the guys in those youtube vids are all on heavy amounts of gear.

Interesting.

>>38755752

Skip bicep curls and skullcrushers

Best Upper/Lower?

How does Lyles GBR look?

What can I do for chest if I have no bench or nowhere for dips?

>>38755766
>>38755806
yeah fuck that meme strength = hypertrophy
For beginner who will make gains on any program, a strength program is probably the best way to spend the first 6 months

>>38755793
See
>>38755600

I used to only do yate's because "lats can't be to big". But now i do both because I realized "the rest of my back needs attention"

So i think both are good.

If you are struggling to hit lats, try yates for a while.

Stand up straight and think about what position your arms are in when you get peak contraction in your lats (for me it is like a cable row position with my thumb at belly button level and my elbows tucked back hard)

Try to replicate that position with your yate's rows.

Switch to pull ups instead of of chin ups and pendlay instead of yate's when you want to focus more on upper back (lower traps and such)

>>38755844
Exactly the threshold for adaptation is so retardedly low that any increase in volume (setsxrepsxLOAD) leads to near maximal progressive overload.
It is only when strength progression is no longer consistent that you need to change other variables to consistently progressively overload the muscles.

Novices are too quick to try and imitate how the elite trains, without looking at how that SAME elite person trains novices.

Tl;dr: put your 3x5s in, kiddies. You will thank me 6 months later

>>38755827
U/L are for intermediates/advanced

Floor press has been my only main lift fir chest and i am 10000% satisfied with the results.

The bar almost touches my chest (at least after I retract my scapula) anyways as i am a barrel chested stubby limbed manlet.

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>>38755752

10/10

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>>38755752

Forgot do add; I also do rotatory cuff exercises, something I see is COMPLETELY lacking here for EVERYBODY.

>Enjoy shoulder pain

>>38756084

Seconded

>>38755479
Yeah, Lyle knows his stuff and U/L splits are always fun to run. Doing it myself and finding it a pleasure.

>>38756084
If you can ohp .9xbw you have stronk rotator cuff, fagbitch.

Also
>>38755752
>>38756071
>>38756084
Samefag

>>38754912
you DL 550kg? holy fucking shit anon that's impressive

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>>38755806
You think eric helms is on gear??!?
Pic is 6 months of gains

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Monday
3x5 Overhead Press / Bench-Press (Alternating)
3x5 Chinups / Barebell Rows (Alternating)
3x5 Squats

Wednesday
3x5 Overhead Press / Bench-Press (Alternating)
3x5 Chinups / Barebell Rows (Alternating)
3x5 DeadLifts
Friday
3x5 Overhead Press / Bench-Press (Alternating)
3x5 Chinups / Barebell Rows (Alternating)
3x5 Squats

Pull-ups & Skull-crushes 3X5 every bench day.

>>38756126
clean ya fucking mirror cunt

>>38756193
Pull ups are way too taxing an accessory lift, and will interfere with row and chin progression.
Skullcrushers are imo unnecessary until intermediate level (if ever)

>>38756267
This isn't my first rodeo, been on 8 months of SS.

>>38756104
I was just wondering if I could do OHP also 3-4x6-8 or is it too tiring? If so then I'll do:
Mon:
Bench 3-4x6-8
ohp 2-3x10-12

Fri:
OHP 3-4x6-8
bench 2-3x10-12

>>38756267
>working triceps is unnecessary

>>38754912
>world record deadlift

Nice job man

>>38756281
Do that, don't do 3 sets of both every upper day.

Beginner here, doing PPL. Could you evaluate my push and pull days? I do this 6 days a week.

Sunday: Push
Monday; legs
Tues: Pull
Wednesday: Rest
Thursday: Push
Friday: legs
Saturday: pull

Push:
Bench 5x5
Shrugs 3x10
Tricep Closed-Grip Press (DB): 3x12
Flys 3x10
Lateral Raises 3x10
pushups

Pull
Lateral Pull Down
Cabel Rows
Curls
Hammer Curls
DB Rows
Assisted Pullups

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I maintained all summer but was biking a lot so I lost some gains. I'm starting a new LP, going to try Greyskull but with accessories.

AxBxCxx (don't always take the double rest day)

A
3x5+ Press/Bench alternating
3x5+ Weighted chin (press day) / Rows (bench day)
3x5+ Squat

B
3x5+ Press/Bench alternating
3x5+ Weighted chin (press day) / Rows (bench day)
1x5 Deadlift

C
3x5+ Press/Bench alternating
3x5+ Weighted chin (press day) / Rows (bench day)
3x5+ Squat

My accessories are
Lat raises on press days (3x10ish)
Light CG Bench/Inc DB kind of whenever i think i need to or want to
Curls when i do chinups generally (2 or 3 sets)
behind the head skullcrushers on bench day (2 or 3 sets)

I also have the occasional rest day where i will just do some bodyweight stuff.

>>38754402
bump

>>38754887
do phraks greyskull with rows

>>38752922
Stats - 186cm/~77kg, 45/62.5/87.5/127.5 on 5x5
Been lifting for two months exactly.
I want to isolate my arms a little and add more triceps work plus some additional lifts for building chest and shoulders.
For the past month or so I've been doing this bullshit I came up with, consisting of excersises I find fun to do on top of Stronglifts.

A (the deadlift day):
Skullcrushers 4x10
Cable pull with that ropey thing 3x12
Hammer curl 3x10 + drop set
Chin up 3xF
Lat raise 3x10
Barbell curl 4x8

B (the bench day):
Inclined sit ups 3x17
Inclined smith machine bp 3x10
DB flys 3x12
DB incline/flat bench 3x10

The routine seems stupid as I am typing it already and takes pretty long to do (i don't mind spending more time at the gym, but I'd like to spend it effectively).
Any tips? Thanks in advance

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Do me a solid /fit/. I need an intermediate routine for strength training. Is what I'm doing any good? Maybe I should do a split? I don't really know what I'm doing.

I did SS for 6 months or so and then 5 months of this program a gym PT made for me.
I find it difficult because it's pretty long so even with 90 minutes I often don't finish everything.
Some exercises like OHP are really high rep but I don't understand why. I mostly want to get strong and improve physique, not endurance.

I increase weight set by set and average about 75% PR, usually doing one PR set last.

Mon
Squat (4x4/5x8)
Bench (5x5/4x8)
DL (3x5/4x6)
Chins (4x5/4x12)
Curls short rest (3x10/3x12)

Weds
Squat (5x6/4x8)
CG Bench (5x5/5x8)
OHP (3x15/4x12)
Rows (4x8/6x12)
Push-downs short rest (5x15/3x12)

Fri
Squat (6x6/4x6)
Bench/CG Bench 4x8
DL from blocks 4x4
Leg press short rest (3x8/4x12)
1-arm row (5x8/3x16)

>>38756108

Also
>>38755752
>>38756071 (You)
>>38756084
>Samefag

>>38756108

>If you can ohp .9xbw you have stronk rotator cuff, fagbitch.

Maybe I don¤t have strong R-cuffs. *cries*
Beginners should train them, just a little

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this routine makes everyone butthurt lol
protocol is to workout as often as possible switching between blocks, take a rest day when needed

Took this from Practical Programming and am liking it so far. Goals are mainly to get my lifts up and stay motivated to train, which the smaller lifts help with by adding some variation to the big four. SetsxReps

MON:
Bench 5x5/5x3/5x1 (alternate weekly)
Close grip bench 3x8-12
Triceps isolation 3x10-15

TUES
Squat 5x5/5x3/5x1 (alternate weekly)
Good mornings 3x8-12
Lat pull down or chins 3x8-12

THUR
Press 5x1/5x5/5x3 (alternate weekly)
Dips (weighted) 3x8-12
Tricep isolation 3x10-15

FRI
Light squat 3x5@80% of 5x5 weight
Deadlift 1RM/5RM/3RM (alternate weekly)
Barbell row 3x8-12

>>38756084
How to target the cuff?

>>38756295
>Triceps aren't taxed enough with every push lift you can think of

>>38756555
Subscapularis (use band or cable)
http://www.exrx.net/WeightExercises/Subscapularis/CBStandingInternalRotation.html

Infraspinatus (band or cable)
http://www.exrx.net/WeightExercises/Infraspinatus/CBStandingExternalRotation.html

Teres Minor (band or cable)
http://www.exrx.net/WeightExercises/Infraspinatus/CBUprightExternalRotation.html

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>>38756574

i just do these

>>38755258
Why chin ups over pull ups?

>>38756585
Thats a rotator cuff exercise

>>38756586
Hits biceps too and are usually easier for beginners to do.

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>>38756403
i'm currently 165lbs at 5'11" maybe low teens BF%

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I do this modified Texas Method with accessories. I added facepulls on pull day and pushups on push day for dat dere serratus. I also hit the track 3 times a week and sprint because I'm on the track team.

>>38756631
I didn't really like the texas method that much. Great for increasing your squat, terrible for everything else.

>>38756644
I've been noticing this too, except it's also helped a lot with diddies. Any intermediate program you found to be better?

>>38756606
Pull ups hit biceps too. I understand the easier part, I did them too when I started out, but why would you start weighted chin ups if you can do pull ups. I feel like pull ups are one of the core exercises in my routine, hitting my biceps, shoulders and back.

How do you guys feel about pull ups? I even prefer them over rows.

>>38756663

I liked (modified versions) of 5/3/1 better.

>>38756678
I like pull ups but when it comes to the back I hit it with everything but the kitchen sink so I do pretty much everything. Pull ups, one armed barbell rows, lat pulldowns, seated cable row and T-bar rows.

>>38755525
thanks
>>38755567
>Fuck the dips and tricep pushdowns
dips are one of the best exercises you can do and I also happen to really like them.
what's a pec MRV?
>>38755600
arent yates with underhand? my bicep has been fatigues for a while so I'm afraid to snappiti snap it.
Also I prefer to hit the lats, for the traps I got deads and shrugs
>>38756586
because I can do like 3
Was thinking of switching to pullups since my right bicep always gives feels fatigues the day after chinups

>>38756811
MRV = maximum recoverable volume. Basically do as much stuff you can without overtraining.

>>38755766
ICF is goat, don't spread lies.

>>38755598
chinups and curls on same day seems overkill.
I'd do curls since you already hit the lats on rows

In upper lower I'm looking at, lat pulldowns are used instead of pull-ups? Is it because they are better for building size of late?

>>38756823
what could I do instead of dips?

>>38756870
Ýou can easily do both if you want to. The back can take a beating.

>>38756895
close-grip bench

>>38756915
that works primarily the triceps thou too

been on this for 3 months now
Push-Bp-5x5-10
Db shoulder Press-5x10-15
weighted dips-60 reps
pullover with db-5x10
laterall raises, front raises, skullcrusher-dropsets

Pull- diddly-5x5 (wraps, belt)
row-5x10-15
pullups-5xmax
biceps curl- 5x10-15
farmers walk-5xma with 35kg dbs

Legs-squat-5x5-10
front squat-5x10
lunges-40 reps each leg
calves-50 jumps from calves
abs- circuit+wheel
Rest

Push 2- Ohp-5x5
Db incline press 5x10-15
weighted dips-5x10
pullover with barbell- 5x10
laterall raises, front raises, triceps- dropsets

Pull 2- diddly 5x10 (no wraps, belt)
row- 5x5 (wraps belt)
chinups weighted 5xmax
hammer curl-5x10-15
farmers walk- 8x max, 10 sec rest- 27 kg dbs

Legs 2 - sq 5x5
front squat-5x10
bulgarian squat- 5x15
calves sitting- 5xmax
abs circuit, ab wheel, planks

rest

Calithetic day- planks, l -sit, progression to planche, progression to handstand pushup, front leveler
rinse and repeat

AxBxAxx
BxAxBxx

A
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 3x8

B
Squats 3x5
Weighted dips 3x5
Deadlifts 3x5 (75% A day's weight)
Chin ups 3x8

>>38756454
pls halp i'll be glad for any alternative

>>38756931
it's basically the same movement, only reverse.

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5/3/1 for 4 bigs. will usually add in anywhere from 2-8 volume sets depending on how strong I feel

then 3-4 isos of the compound being trained for weaknesses and aesthetics.

sometimes I LISS, but now I fill those spots with karate/bag work.

Chest work that isn't benching, dips or floor press? Literally no idea what to do.

Squat
Front squat
Leg press
Glute kickbacks
Cable pull throughs
Romanian deadlifts
Calf raises
Bicep curls
Triceps
Back extensions

I go every other day and try to do most of this. I haven't started a routine yet unfortunately, waiting until I move next week and go to a better gym. I'm a grill, that's why it's almost all lower body. I'm going to actually train the rest of my body when I'm at a better gym.

Off topic but I found two gyms I'm going to check out, one is a powerlifting gym and one specializes in oly lifting. I'm leaning more towards the oly lifting because I want to be strong AND explosive. What do you guys think? I'm pretty dyel looking right now but my legs are fairly strong.

>>38757087
Pushups, flyes, pullover, stuff with cables?

I'm thinking about switching from my PPLxPPLx to fullbody. I only work out with dumbbells. I'm thinking about doing:

F
4x6 DB Flat Bench Press
4x6 Weighted Pullups
4x6 DB Stiff Legged Deadlifts
4x6 Walking Lunges

r8?

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Yo rate my routine bois, changed up from PPL to this current stats are 1/2/3/4 for 3x5

I just started going to the gym a month ago.
I would love some input since im too poor to hire a personal trainer,

Monday: chest, shoulders, triceps
Chest:
Flat dumbell press : 3x10-12
Flat dumbell flyes : 3x10-12
Chest press(machine) : 3x10-12
Shoulders:
Seated shoulder press: 3x10-12
Lateral raises: 3x10 SS front raise 3x10
Triceps:
rope pulldown: 3x10-12
Skullcrushers: 3x10-12
Tricep extension 3x10-12
Dips : 3x5? I really can't do this properly

Thuesday: Back and biceps
Back:
Cable row 3x10-12
Lateral pulldown 3x10-12
Dumbell row 3x10-12
Biceps:
Preacher curl : 3x10-12
Dumbell curl : 3x10-12
Hammer curl : 3x10-12

Wednessday: legs
Leg press :3x15
Leg curl: 3x10-12
Leg extension: 3x10-12
Glutes: 3x10-12
Calve raises : 3x25

And repeat, so chest triceps and shoulders again...

Sunday is my restday.
Im still overweight so i'd rathee not be in the center of attention doing pullups or barbell...

Going to start doing this been gymming for 2 years. PPLPPLX

Push Chest Power Shoulder Hypertrophy

Bench Press 3x5
Seated Shoulder Press 3x10
Incline Dumbbell Press 3x10
Incline Chest Fly 3x12
Lateral Raises 4x12
Overhead DB Extension 3x10
Tricep Pushdown 3x10

Push Chest Hypertrophy Shoulder Power

OHP 3x5
Dumbbell Chest Press 3x10
Incline Dumbbell Press 3x10
Lateral Raises 3x12
Chest Fly 4x12
CG Bench Press 3x8
Tricep Pushdown 3x10

Pull (Deadlift)

Deadlift 3x5
Weighted Pullup 3x8
Dumbbell Row 3x10
Cable Row 3x12
Facepull 3x12
Preacher Curl 3x8
Hammer Curl 3x10


Pull (Non Deadlift)

Rope Pullover 3x12
Pendlay Row 3x5
Weighted Chinup 3x8
Cable Row 3x10
Facepull 3x12
Concentration Curl 3x10
Incline Curls 3x10


Legs

Back/Front Squat 3x5
SLDL 3x8
Calf Raises 3x10
Barbbell Shrugs 3x10
Hanging Leg Raises 3x12
Ab Roller 3x12

>>38756678

Chin ups take the lats through full range of motion.

Even with the biceps helping, you are still progressively overloading the lats with weighted chin ups.

This make them a better general strength training exercise for biceps and lats.

>>38752922

Starting Strength with more pulling:

Sunday

>Lat Pulldown 3x5
>Squats 3x5
>Press / Bench Press 3x5
>Deadlift 1x5

Tuesday

>Squats 3x5
>Press / Bench Press 3x5
>Deadlift 1x5
>Band assisted chin ups

Thursday

>Squats 3x5
>Press / Bench Press 3x5
>Deadlift 1x5
>Band Assisted chin ups.

Lat Pulldown is done with a 45 degree lean, overhand, with slightly wider than shoulder with hand placement.

I have 5 tensions of bands for chin ups. Every time I hit ten reps, I use a band with less assistance.

I use Sun/Tue/Thu because the lat Pulldown adds too much time for weekday workouts.

>>38757909
Huh how can the pulldown add that much time? You only need to rest 60-90 secs for assistance work.

>>38757969

I treat it like a main lift with warm up sets and 3x5 work sets. Each workset is 2-5 minutes rest.

So Ive been doing canditos linear strength/control for a couple months now. But I feel the control upper is a bit useless for me at this point and was debating replacing it with hypertrophy upper, but still keeping control lower.
I'm thinking this will work better for being strong and aesthetic as opposed to either training for the Olympic lifts or body building exclusively. Any thoughts?

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

Plus ab training on leg days

>>38756382
0/10 follow a proven novice routine

>>38756382
>beginner
>6 days a week
are you for real?

>>38752922
AABABxx
A
clock pushups 5x10
weighted squats 2x10
curls 10x10
lateral raise 1x10
shoulder press 2x10

B
situps 10x10
toe touches 1x10
mountain climbers 2x10
crunches 5x10

anything I should get rid of/add only have dumbbells

A:

Push press 3x3
Overhead press 3x5
Weighted dips 3x10
Weighted chin-ups 3x8
Neck work x3

B:

Box jumps 3x5
Back squat 3x5
Lunges 3x8
Weighted back extensions 3x10
Ab work x3

C:

Bench press 3x5
Clap push-ups 3xF
Overhead press 3x8
Pendlay rows 3x8
Curls 3x10

D:

Power cleans 3x3
Deadlift 1x5
Front squats 3x8
Ab work x3
Neck work x3

ABxCDxx

>Monday

Bench
OHP
Lateral Raises
Skullcrushers
Cable Flies

>Tuesday

Pullups
Weighted Chinups
Lateral Raises
Curls
Facepulls

>Wednesday

Squats
Powerclean
Deadlift

>Friday

OHP
Lateral Raises
Incline Bench
Dumbell Bench
Dumbell Flies

>Sunday

Deadlift
Squats
Front Squats

Modified SS (inb4 yndtp)

A
Squats 3x5
Bench 3x5
Deads 1x5
Pull ups (3 sets, atm I'm doing 3x6)
Lateral raises 3x8
Hammer curls 3x8

B
Squats 3x5
Press 3x5
Deadlifts @ 80-90% 3x5
Close-grip Bench 3x8
Supinated curls 3x8

Been doing this for a few months now and pretty happy with it. Any thoughts?

>>38762377
fck i think on friday this is better

OHP
Lateral Raises
Spoto Bench
Incline Dumbbell Bench
Dumbbell Flies

>>38757050
sorry you will just have to stuggle if u want to be strong
to look good you can do a simple ppl program to get aesthetic

File: what.png (94KB, 566x1007px) Image search: [Google]

94KB, 566x1007px

This shit is so fucking odd to me, but the guy who wrote it is pretty damn strong.
I don't care if I look good, just want to be strong.

should I go for it? Later in the weeks he adds accessories. (Barbell lunges, rows, planks, dips, and so on) but the theme is generally the same. 4 days a week, squat/DL/Bench/OHP split up.

File: rep max.png (20KB, 499x441px) Image search: [Google]

20KB, 499x441px

>>38762557
This is what he means by 8 rep max.

AxBxAxx BxAxBxx

A:
squats/dl 3x5 or 1x5
ohp 3x5
chins 4x6, trying to progress
dips 3x10
cable rows 3x10

B:
squats/dl 3x5 or 1x5
bench 3x5
chins 4x6
dips 3x10
cable rows 3x10

my squat is weak so i squat monday and friday and do deadlift on the wednesday.

r8 pls

>>38759176
Here's what I have for the program.
AxBxCxx
AxBxDxx

A
3x6 squat
2x6 deadlift
3x8-12 leg press
3x8-12 leg curls

B
3x6 bench press
3x6 barbell row
1x6 standing barbell press
1x6 pullups
3x8-12 incline bench press
3x8-12 barbell curls

C
6x4 pause squat
3x4 pause deadlift
3x8-12 leg press
3x8-12 leg curls

D
4x8 dumbbell chest press
4x8 incline dumbbell chest press
4x8 dumbbell rows
4x8 lat pulldowns
3x10 standing dumbbell press
3x10 seated incline curls
4x8-12 wrist curls or shrugs
4x8-12 bicep hammer curls

Also my lifts: in the format of 1/2/3/4 for working sets.
105/180/200/275

Was considering transitioning from a 5 day bro split to a ppl type routine, these are the exercises I decided to go with. Could someone let me know how it is?

Push 1:

Bench Press 5x5
Dumbbell fly 4x8-10
Cable Triceps extension 4x8-10
OHP 5x5
Rope pull down 4x8-10
Incline Dumbbell press 4x8-10
Dumbbell Lateral spread 4x8-10

Pull 1:

Dumbbell row 4x8-10
Deadlift 3x5
Hammer curls 4x8-10 per arm
Machine rear delts 4x8-10
EZ bar upright row 4x8-10
Lat pulldown 4x8-10

Legs:

Leg curl 4x8-10
Leg extention 4x8-10
Donkey kick machine 2x8-10
Squat Machine 4x8-10 (Can't do normal squats due to back issues)
Leg press machine 4x8-10