Routine Rate Thread

>>38860437
why the fuck does your skeleton look so retarded

>>38860437
Shoulders are a shit

>>38860437
Can someone critique mine:

ABA/BAB + C (cardio)

>A
squat
bench
pendlay row
lat pulldown
face pull
lateral raises
hammer curls

>B
squat
overhead press
deadlift
low cable fly
high cable fly
seated machine dip
seated cable row

>C swimming (Sundays only)
200 free
200 breast
100 free kick
100 breast kick
200 free pull
200 breast/free

The compound lifts are mostly 5x5 with the except of deadlift (1x5) and squat (increasing weight until failure. my quads were getting rekt during 5x5 and was interfering with my other lifts). The rest I keep around 3 sets of 8-12 reps. The cardio is peanuts for now; I swam yesterday for the first time in months and I got absolutely destroyed, made me depressed tbqh,

>>38860437
Looks solid.

Would like to see you pullups on pull day to give lats more work

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>mfw people are saving pics of me and posting them again

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>>38861044
>>38861077
talk shit post split senpai

>>38861280
I do, that's my pic but not my routine

>>38861349
Gib routine pls

>>38861383
there's a screencap of it that gets posted fairly frequently. 4 day push/pull AxBxCD centered around heavy compounds and high volume isolations

Can you build strength on this routine? I do a ppl but with an extra leg day and interchange push/pull each week so I'm only lifting 5 days a week like so:
Monday:legs
Tues:push
Wed:pull
Thurs: off
Friday:legs
Saturday: push/pull
Sunday: off

I go 5x5 on all compounds and 5x10 on accessories for mass
>legs
Squat
Lunges
Hip thrusts
Hyperextension
Hamstring curls
>Push
Bench
Ohp
Dumbell flys
Lateral raises

>pull
Row
Deadlift
Lat pulldown
bicep curls

also 20 min running post push/pull

>5"1
>grill
>cutting on 1700 a day sometimes 1500

>>38861449
the way I do mine is eliminate leg day (it's a meme anyway) and add squats to push days/deadlifts or hip thrusts to pull days. and building strength is extremely hard to do on a cut, make sure you get lots of protein. also do 3 sets instead of 5

>>38861420
requesting

Rate and help fix it

Monday-Upper body workout
>5X7 BARBELL BENCH PRESS - MEDIUM GRIP
>5x7 ONE-ARM DUMBBELL ROW
>5X7 STANDING MILITARY PRESS or the overhead dumbbells
>5X7 BARBELL CURL
>5X7 TRICEP DUMBBELL KICKBACK
>Forearms

Tuesday-Lower Body Workout
>5X7 BODYWEIGHT SQUAT
>3X10 DUMBBELL LUNGES
>4X10 Leg press
>3X20 STANDING DUMBBELL CALF RAISE or calfs on leg press
>3X20 CRUNCHES
>planking
>Cardio?

Wednesday-Rest

Thursday-active recovery full body day
>3x5 close grip pause bench 80% 5x5 work weight
>2x5 back squat at 80% 5v5 work weight, or 3x5 of a lighter variant (front squat or pause)
>3x5 of deficit deads, pause deads, or stiff leg deads (sometimes much lighter but 3x5)
>3x5 weighted pull ups
>3x12 shoulder raises and rear delt flies with dumbbells
Maybe some sort of isolation for either biceps or triceps at the end for a little pump.

Friday-Intensity workout
>bench (1x5 or 5x1)
>squat (1x5 or 5x1)
>deads (1x5 or 5x1)
>shrugs


Saturday-Rest

Sunday-Rest

>>38861613
Seconded

>>38861613
>>38861699
fuck it, I'll just write it up, I've changed it up a bit anyway

AxBxCDx

A:
Squat 3x5
Bench press 3x5
Incline DB bench 3x10
Incline DB fly 3x10
Lying tricep extension 3x10

B:
Deadlift 1x5
Barbell row 3x5
DB row 3x10
Pullups 3xF
Facepull 3x10
DB shrug 3x10
DB curl 3x10

C:
Squat 3x5
OHP 3x5
DB press 3x10
DB lateral raise 3x10
DB front raise 3x10
Lying tricep extension 3x10

D:
Weighted pullups 3xF
Chinups 3xF
Lat pulldown 3x10
Facepull 3x10
DB shrug 3x10
DB curl 3x10
Hip thrust 3x10

>>38861349
holy shit is it okay if I fap to this pic your tits are so fucking supple

PPL

PULL

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

PUSH

4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

3x8-12 incline dumbbell press

3x8-12 triceps pushdowns SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

LEGS

2x5, 1x5+ squat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

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Generic Back/Chest/Legs+Shoulders:

Back/Bis:
Deadlift 1x5, 1x3
Pullups 3xMR10
Cable Rows 3x10
Shrugs 3x10
Barbell Curls 3x8
Preacher Curls 3x10
Concentration Curls 3x10
Wrist Roller x3

Chest/Tris:
Bench Press 4x6
Incline DB Bench 3x8
Cable Flies 3x10
Weighted Tricep Dips 3x8
Skullcrushers 3x10
Pushdowns 3x12

Legs/Shoulders:
Low Bar Squats 4x6
Light Leg Extensions 3x10
Hyperextensions 3x10
OHP 4x6
Lateral Raises 3x8
Face Pulls 3x8

BCLx repeat

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>>38862295
I don't know why people always comment on my chest, bench has always been my least favorite exercise

>>38862432
Because dem tits man, I feel I could reach over and milk your udders in that pic

>Sunday
A1. Snatch with slow eccentric 3x5
B1. Overhead press (BB) 10x10
C1. Front Raises 4x12
C2. Face Pulls 4x12
D1. Overhead carry 3x15m
E1. Seated Calf Raise 4x20
E2. Standing one leg calf raise 4xf

>Monday
A1. Hang Clean 3x5
B1. Split squat 5x5
B2. Box jump/Lateral leg bound 5x6
B3. Plyo Push up 5x5
C1. Back Squat 3x12
C2. Rear Delt Flyes (BB) 3x12
C3. Lateral Raises 3x12
D1. Pull-Ups EMOM: 5x3, 5x2
E1. Farmer’s Walk for distance 3x15m

>Tuesday
A1. Box Jumps 3x5
B1. Bench (Max Speed GVT) 8x8
C1. Seated Cable Rows 3x12
C2. Chest Flies (BB :’-) / Cable Crossovers 3x12
D1. Zottman Curls 4x10
D2. Hammer Curls 4x10
D3. DB Push up to row 3x10
E1. Off the bench side hold 3x35s

>Thursday
A. Clean 3x5
B1. Speed Deadlift 5x5
C1. Zercher Squats 5x5
C2. Zercher Calf Raises 4x10
D1. Standing Calf Raise 4x25
D2. Jump squats 4x12
E1. Overhead Carry for time 3x30s

>Friday
A1. Bench 4x5, 1x5+
A2. Weighted Pull-ups 5x4
B1. Dips 4x8
B2. Kroc Row 4x8
C1. Skull Crushers 4x8
C2. Barbell Preacher Curls 4x8
C3. Face Pull 4x12
D1. Overhead Tricep extensions 4x8
D2. Reverse Curl 4x8
E1. Unilateral Farmers Walk 3x30s

Periodisation / Rest times not included. Will have rugby on weekends so the sunday session might be shelved depending on how my body feels. How does it look?

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>>38862446
thx I guess m8, I much prefer working legs or back but I'm trying to learn to love chest just as much

>>38862432
fucking hell bra I'd marry the living shit out of you
pls sit on my face after i bully your titties

>>38862742
r u a grill

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ABCABCx

A:
Bench 5x10
Skullcrushers 5x10
Superset:
Dips + Tricep Kickbacks 4x12
Tricep Extension + Flys 4x12

B:
Barbell Row 5x10
Bicep Curls 5x10
Superset:
Pull up + Hammer Curls 4x12
Dumbbell row + Concentration Curl 3x15

C:
Squat 5x10
OHP 5x10
SS:
Stuff Leg Deadlifts + Delt raises 4x12
Glutes Bridge + Front Raises 3x15

I do abs every night and calves and forearms before every workout

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>>38862788
Yep!

SS or SL or Greyskull or Reg Parks if you're a beginner fatty on cut? Goals are aesthetics/hypertrophy

Also, whats a good cardio to go along with this?

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>>38863209
>tfw life would be so much easier if homo

>>38860437
How much does op weigh and how tall??

AxBxAxx
BxAxBxx

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

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

Have I got enough lat work in? Should I change one (or both) set(s) of chin ups to pull ups?

>>38863302
Why no bench?

>>38863257

There's no such thing as hypertrophy as a beginner, or aesthetics.

>>38863272
I'm 5'11" and about 185, that pic was probably a bit under 180 though

>>38863371
what if my goals are ultimately that but I just wanna start off on the right foot? Surely all those programs can't yield the same beginner results or else why would they exist?

>>38860437
Push:
Bench
OHP
dumbell press
side raises
rope pushdowns
shrugs

Pull:
rows
lat pulldown
curls
hammer curls
face pulls

Legs:
Squats
front squats
Leg extensions
Leg press
calve raises
crunches
hanging leg raise
oblique exercise

>>38863326

Shoulder injury makes it hurt like fuck from my shoulders pushing into the bench. Everything else is fine though.

>>38863436

GS and SS are bar none the best beginner programs. You can add in accessories to either after you are no longer a true novice.

SL and ICF are the worst. Reg Parks is also not so good.

>>38863375

Lmao twink pls.

>>38863436

They yield basically the same results. There's fifty thousand different beginner programs because everyone thinks they need to put their own spin on essentially the same idea.

>>38860437
Push/Pull/rest/Legs

Push

Bench Press 5x5
Overhead Press 5x5
Close-Grip Bench Press 3x5
Dumbell Flys 3x10
Lateral Raise 4x10
Skullcrushers 4x10

Pull
Deadlift 5x5
Bent Over Row 5x5
Dumbell One-Arm Row 3x10
Preacher Curl 3x10
Supernating Dumbell Curl 3x10
Straight Arm Cable Lat Pulldown 3x10
Pull Up 3xf

Legs

Squat 5x5
Quad Extension 3x10
Leg Curl 3x10
Glute Bridges 5x10
Calf Raise 3x20

>>38863481
thanks bro, gonna start GS then

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>>38861349
lifting for how long? are yo natty?

>>38863587
little over two and a half years of natty lifting, been at or around this level for about a year though

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>>38863271
never say never

>>38863706
nah senpai 0% homo

>>38863209
Whats your routine?

>am grill too

>>38863209\
Whats your routine?

>am grill too

>>38863209

Whats your routine?

>am grill too

done sl 5x5 and tm. mostly on a cut. I tried bulking and i fucked up hard had low self esteem(former fatty) so from now on ill just eat at maintenence and lift fuck cut-bulk.
Want something 3 days a week upper body focus mostly since im a trex. Both main lifts and some accessory work. Made this myself how is it?

Bench 3-4 x 5
Squat 3-4 x 5
dl 3-4 x 5
row 3-4 x 5
Curls 4 x 8-12
some tricep exercise

Bench 3 x 10
incline bench 3 x 10(or maybe light ohp)
Pendlay row 3 x 5
t bar row 3 x 10
db curls 4 x 8-12
lateral rises 4 x 8-12
arnold press 4 x 8-12
some tricep exercise

Ohp 3-4 x 5
squat 3-4 x 5
Sumo dl 3 x 5
db shrugs 4 x 8-12
some calf exercise

trying to do compound exercises 2 times a week and then do accessories for upper body. I could make day 3 like intensity day on TM and try for new 5rms but id probably fail since im not bulking and idc that much about strength atm just looks.
I also do planks at home for core work.

>>38864264
>>38864273
>>38864279

nice triple post friendo

>>38864293
the ch0nz seems to be acting up tonight

>>38861349
What is actual routine?

>>38864346
NVM found thanks

>>38864293
Grande internet can suck my grundle

Just started madcow today, I was doint stronglifts until I could 270 squat.

AxBxAxx
BxAxBxx

In-between days:
3x15 lying external rotations sset by 2x almost failure planks

Every week day:
4x25 each side Nautilus 4-way neck machine

A
3x5 Lowbar Squat
3x5 OHP
1x5 deadlift
4xamrap chins, until weighted for 2x6-8

2-3x10-15 rear delt rows (Buying a band for facepulls sometime)

3x seated calve raise
Incline walking


B
3x5 Lowbar Squat
3x5 Bench press
3x5 Pendlay rows 1x shrug

2-3x10-15 landmine laterals
3x10-15 Floor pullover press

3x seated calve raise
Incline walking

I will be replacing the Pendlays with power cleans once I am confident in my form.
Practicing with a barbell when I can, they're really fun but I'm mechanically retarded.

Will run a daily chin up program once I can manage 12 in one set. Stuck on 8-9 for the first set, then 5, then sets of 4 after that.

>>38861821
You might not be here anymore, but is there anyway I could use your routine only on weekdays?

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Please rate this routine. It's meant to be done 2 or 3 times a week..
Light = ~70℅ of 3x5 load


A
3x5 Bench press
2x8 Light bench press
3x5 Squats
3x8 Seated rows
3x8 Light BTN PHP
3x8 Light Pulldows
2x10 Hammer curls

B
3x5 BTN OHP
2x8 Light OHP
1x5 Deadlift
3x8 Pulldowns
3x8 Light seated rows
2x10 Reverse curls

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Anyone tried pic related?

>>38861308
>Implying u are the guy on OPs pic
Because you are fking juicy

Day 1
>Hang Cleans 4 x 5
>Squat 4 x 8
>W. Dips 4 x 8
>Cable row 4 x 12
>DB seated press 4 x 12
>Hammer curl 3 x 15

Day 2
>Power Cleans 5 x 3
>Push Press 5 x 3
>Squat (65%) 6 x 4
>Dips 4 x 12
>Chinups 4 x 8
>bb curl 3 x 10

alternating the days, 3 days a week.

>>38865781
That pic was outdated ~5 years ago when camb tweaked it and tiny still lurked

How many days of rest are fine to keep working legs?

I've been doing either squat or deadlift every workout on mon/wed/fri and i feel like my legs are starting to take a toll.

Today I racked up an amount I handled last week fairly easily and intended to do 5x5 but had to stop on the fourth rep in the first set post warmup. My quads felt a little different today before entering the gym, like a slight pain if I tensed them too much.

Should I just take a week off from the gym and rest up then head back into it or should I give my legs longer to rest on the regular?

>>38860437
Post butt pls. No homo.

>>38863706
Fuggen RUGBY players bruh. The tru high test men.

>>38861691
Utter shit. Read the sticky

>>38860437
no dips on push and no pull up on pull? why

>>38860437
>Obvious gyno

>>38862495
Still waiting on a rating

Anyone wanna bite?

AxBxAxx
BxAxBxx

A
DB incline bench press 3x10
Weighted dips 3x12
DB bent over rows 3x10
Goblet squat 3x10

B
Military press 3x10
DB stiff legged deadlift 3x8
Weighted chins 3x10
Goblet squat 3x10

New to lifting/fitness. No access to barbells atm. Ultimate goal is ottermode but starting with weight loss.

Just tried to make a DB version of stronglifts.

A
Incline Db Press
Incline Db Flys
Tri Pull down
Tri Extention
Dips

B
Pull ups
Seated cable rows
Lat Pull down
Bent over rows
Curl Var
Hammer Curls

C
Shrug
Soulder Press
Lateral Raises
Front barbell raise
Straight arm pull down

D
Deadlift
Squat
Skullcrushers
Forearm Curls

Rest

E
Cardio 5 km run min

Rest

Most exercises are 3x8-12
Squats and deds are 3x5
Pull ups are 4x10
Dips are 3 sets until fail

>>38864681
I mean I guess you could do ABxCDxx, but I don't like to deadlift the day after I squat

>>38867168
I did m8, actually read the thread

>>38868256
not my routine, read the thread

>>38868325
>implying

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Been doing a chest / back / shoulders / legs bodybuilding split for the last year and a half. Been making some consistent gains, but I have recently switched over to a form of canditos 6 week strength periodization program to mix it up a little bit. Currently more sore than I've been in years. Pic is my side and back

5'7 150

>>38868550
Lookin sweet anon

>>38868532
I mean back view anon. Not from the side. Still mirin tho. If >>38861821 is your routine then I will go and see if I can use some stuff from there.

>>38868585
maybe this evening after work bby

>>38868499
Bump. Will this work for my goals? Will add lunges once I can't progress on this routine anymore. Is Goblet the best db squat variation?

I'm a fat with 24% bodyfat. Been on SS on a cut and my lifts have stalled like this
Squat 200lbs
Deadlift 210lbs
OHP 90lbs
Bench 130lbs

Should I continue with ss or start gslp instead? Which one will be better? Goal is to have a body like OP at least

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>>38868712

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Changed cable Crossovers to Dips and cable rows to Dumbell rows. Hasn't failed me yet

One of the few good things trappy made I reckon. Adaptation of TM to progress on Bench and OHP more frequently, as well as adding some nice accessories

>>38868907
How long have you been lifting? What were you doing before?

I'm considering doing TM as an intemediate program, with around a years experience most of it on SS.

AxBxxA

> A
BB Bench
BB Squats
BB Row
Lateral Raise or Arnold DB Press
Lat Pulldown (straight arm)
Biceps
Triceps (v-bar cable)
Calves

>B
BB OHP
BB Deadlift
Wide Pullups
Biceps
Triceps (closegrip chest press)
DB shrugs


I love it so far. I've hit 1 plate OHP. I'm sitting on 90kg for Bench (1.75 plate). And 2 plate, and 2.5 plate for squat, and deadlift.

It lets me do the big 6 compounds while letting me also be a dirty curlbro, and hit shoulders, bis, and tri's every workout

Just started lifting.

I mostly do Push-ups, Squats and Crunches, with a bit of arms training (weights lifting) and Bench Press. Before working out I spend about 20 minutes on a running machine.

As a total noob, is this good or bad ?

>>38866185
pls guys

>>38869145
what the fuck kind of routine is this

>>38863670
> 1.5 years natty to get to this level.

You must have been doing sports before or you're full of shit.

Here's a 4 day routine I do myself.

mon:
squat: 5x10
lunges: 4x12
bench: 5x10
db bench: 4x12
skullcrushers: 4x12
pec dec: 4x12

Tues:
yates rows: 5x10
DB rows: 4x12
facepulls: 4x12
curlz: 4x12
v-ups: 5 sets of increasing repetitions
core rotations: 4x12

Thursday:
squat: 5x5
lunges: 4x12
bench: 5x5
overhead press: 3x10
skullcrushers: 4x12
side latterals: 4x12

Saturday:
deadlift: 5x5
pendlay rows: 5x10
db rows: 4x12
lat pulldowns: 4x12
v-ups: 4 sets of increasing reps
core rotations: 4x12

Decent bit of volume while still being strength focused. I start my workouts with some heavybag work and dynamic stretching and jog abotu 3x a week.

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>>38869161
did track and field in high school and ROTC (running/calisthenics) in college. pic related is me last year, a little over 1.5 years in

>>38869073
It's a very basic program but it'll work. You'll get more toned and put on some muscle, but not a huge amount.

>>38869205
I blew up fast too but not lean like that. Jelly.

>>38869162

Also, Tuesday actualy starts with powercleans. Forgot to put those bitches in there.

>>38869208
This is mostly what I want. I lift for the confidence boost, to lose bellyfat and get a tiny bit of muscle.

I was very lucky and inherited from a my father big shoulders with almost no effort.
Thanks for the tip !

>>38869205
Stats + lifts?

>>38869152
A full body one.
what is wrong with it?

>>38869043
pretty good mix of strength and hypertrophy.

seems like alot of day A though

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Rate my routine pls /fit/

>>38869242
>no bench
>4x8
>full body in general

ABA. MWF. OHP every Monday and Friday after first lift

A:
Power Clean 5x3
Squat 3x5
Chins 3xF
Dips 2xF (3 sets on Wednesdays)

B:
Front Squat 3x5 (5 second pause last rep of each set)
Deadlift 1x5
Dips 2xF (3 sets on Wednesdays)

>>38860437
>avascular necrosi
Avascular necrosis is also associated with long-term use of high-dose steroid medications

Uh ohhhhh what do you have to say for yourself???

>>38869073
bad

>>38869299
>no bench
what is exercise selection.
I don't really like to bench as it never really did much for my chest. I have always noticed when I have been dipping a lot though because the shape of my pecs is much more defined.

>4x8
what is wrong with this rep scheme?
I did the 5x5, 3x5 train for years. Want to add a bit more hypertrophy into the mix.

>full body in general
Different strokes for different folks. I dont have a lot of time, it works for me.

>>38869162
5 diddly sets? 50 squat reps? your volume looks a bit weird but the routine is ok

>>38869327
How so ?

Current jewtine. Cutting.

AXBXCXx

A:
Back Squat 3x5
Power Clean 5x3
Incline Bench 3x10
+D

B:
Deadlift 3x5
Back Squat 3x10
Push Press 3x5
+D

C:
Front Squat 5x3
Military Press 3x10
Pendlay Row 3x5
+D

D:
Calf Raises 3x15-20
Leg Extension 3x15
Cable Curl 2-3x8-12
Cable Tricep extension 2-3x8-12
Pullups/Chinups
Hanging Leg Raises

Usually do 3-4 of this accessory selection after the 3 main lifts.

X:
Cardio - 90min cycling

x:
Rest

>>38869214
I was always pretty lean growing up. cardio three times a week probably helped a lot

>>38869239
Currently my 5RM's are 175/265/345/430 for OHP/bench/squat/dead (and 55 lb pullup for 10 if you care). in that pic upper body lifts were probably about 10 lbs lighter and lower body lifts about 10 lbs heavier. a few months after that pic was taken I strained mu right gluteus minimus (always warm up effectively before running in the cold) and basically couldn't do lower body for six months. in that time I kinda cut/recomped but now that I'm healed I'm trying to build strength again

Planning on going with this, am I making a mistake?

[Monday: Push Strength]
4-6 Bench Press
5-8 Bench Press
6-10 Bench Press

5-8 Squat
6-10 Squat
8-12 Squat

5-10 Overhead Press
5-10 Overhead Press

6-10 Standing Calf Raises w/ Dumbbells
6-10 Standing Calf Raises w/ Dumbbells
8-12 Standing Calves Raises w/ Dumbbells

8-15 Seated Dumbell Lateral Raise
8-15 Seated Dumbell Lateral Raise

[Tuesday: Pull Strength]
4-6 Deadlift

4-6 Weighted Chinups
5-8 Weighted Chinups
6-10 Weighted Chinups

10-20 Hanging Leg Raises
10-20 Hanging Leg Raises
10-20 Hanging Leg Raises

5-8 Weighted Pullups
5-8 Weighted Pullups
5-8 Weighted Pullups

8-12 Dumbell Hammer Curls
8-12 Dumbell Hammer Curls

[Wednesday: Cardio/Rest]


[Thursday: Push Volume]
4-6 Incline Bench Press
5-8 Incline Bench Press
6-10 Incline Bench Press

8-12 Seated Calf Raises
8-12 Seated Calf Raises
15-20 Seated Calf Raises

8-12 Seated Overhead Press
8-12 Seated Overhead Press
8-12 Seated Overhead Press

8-12 Dumbell Bench Press
8-12 Dumbell Bench Press

8-12 Tricep Pushdown
10-15 Tricep Pushdown

[Friday: Pull Hypertrophy]
4-6 Weighted Pullups
5-8 Weighted Pullups
6-10 Weighted Pullups

5-8 Seated Cable Rows
6-10 Seated Cable Rows
8-12 Seated Cable Rows

8-12 EZ Bar Curls
8-12 EZ Bar Curls
8-12 EZ Bar Curls

10-20 Incline Situps
10-20 Incline Situps
10-20 Incline Situps

8-12 Steps of Dumbell Walking Lunges
8-12 Steps of Dumbell Walking Lunges
8-12 Steps of Dumbell Walking Lunges

>>38868818
Plz help

I'm on a basic 6 day PPL split working out in the mornings but I need help with my actual routines. I have a home gym with a bench/squat rack. A flat bench to lay on for bench and a bench that folds for incline/seated workouts. Also a total gym that I don't use. And a set of 15 lb and 25 lb dumbells. An olympic barbell with 2 45 lb plates, 2 25lb plates, 2 10s and 1 5s. I'm 6 foot 160 lbs and my bf% is around 15-20% I'd imagine.

Monday - Push A in the morning/ cardio evening (50 minute treadmill, 10 minute walk/cooldown, 30 minute bike)

Tuesday - Pull A morning, intensity ab workout (ab ripper x) and stretching routine (30 minutes of stretching/yoga) in the evening.

Wednesday - Leg A morning, cardio evening.

Thursday - Push B morning, ab and stretching evening.

Friday - Pull B morning, cardio.

Saturday - Leg B morning, ab stretching evening.

Sunday - Rest.

I do 100 pushups, 50 chinups, and 100 weighted crunches on an exercise ball everyday.

As far as the actual workouts in the As and Bs of PPL I try and stick to basics but I need a lot of help on the actual exercises I do. For Push I do basic bench press and tricep extensions and lateral and front lifts every Push day. Hammer and barbell curls every Pull day. And squats every Leg day. My variation is usually just whether its laying or standing tricep extensions or maybe after bench I'll do military press or overhead or close grip or behind the neck press. I have some workouts written down but I usually just do random ones after my main workouts. And I'm not really sure of decent leg workouts I can do given the equipment I have on hand.

Any critiques are greatly appreciated. I actually have body dysmorphic disorder and depression so I'm trying really hard to get a decent routine going that I can stick with and won't persuade myself to quit again.

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>>38869401

>>38869452
Is it that bad?

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This is a better pic to gauge my recent progress... About 5 months in between the two pics

>>38869455
oh I get it now, I thought you had ridiculous volume. looks like standard PHUL, not bad (especially if you're roiding) but good luck trying to OHP for strength right after benching

>>38869441
Same guy, I usually do 5x15/5x10/4x15 depending on the workout. And then sometimes alternate between those decebt weight heavy reps and then heavy weight low reps. Like 5x3 or 3x5. I honestly usually just wing it everyday on what I'm doing that day and I know thats probably not very smart.

>>38869491
>roiding
Why would you do that to yourself ?

>>38869401
wat.

Different rep ranges for every set doesn't really have any benefit.
For "strength", you should probably stick to 3-6 rep sets and not go up to 12.
For "volume", use sets up to 20 reps, 10-15 is probably a good range.

Push/Pull is okay, but I personally would recommend Upper/Lower.
Also, Strength/Volume days can work, but again, I personally would recommend 1 "strength" Lift every day and volume after that.

If you want I can elaborate

>>38869511
If you don't mind elaborating, I would highly appreciate it.

>>38869509
to leave humanity behind

>>38869557
Lifting is a mean to an end, not an end in itself

>>38869525
You take the 4 basic lifts and do one of them every day as a "strength" movement.
After that, you do a lift that's opposite or similar to the main lift.
And at the end, you do whatever "fluff" you want.

for example:
Monday - deadlift (lower body):
1. Deadlift 3-5 sets of 3-6 reps
2. Squat* 3-5 sets of 10-15 rep
3. Lower Body accessory exercises (abs, calves, glutes, hamstrings, quads....)***

Tuesday - Overhead Press (Upper Body):
1. OHP 3-5 sets of 3-6 reps
2. Bench Press* 3-5 sets of 10-15 reps
3. Pulling** 3-5 sets of 5-15 reps
4. Upper Body accessory Exercises (arms, shoulders, chest, back..)***

Thursday - Squat (Lower Body):
1. Squat 3-5 sets of 3-6 reps
2. Deadlift* 3-5 sets of 10-15 reps
3. Lower Body accessory exercises (abs, calves, glutes, hamstrings, quads....)***

Friday - Bench (Upper Body):
1. Bench Press 3-5 sets of 3-6 reps
2. Overhead Press* 3-5 sets of 10-15 reps
3. Pulling** 3-5 sets of 5-15 reps
4. Upper Body accessory Exercises (arms, shoulders, chest, back..)***

* this can be a variation, like incline bench, front squat, stiff legged deadlift, w/ dumbbells ....
** any type of lat exercise, like rows, chinups, pullups
*** accessories are totally up to you. whatever you feel you need. Probably shouldn't do more than 2-4 different exercises though. And generally around 2-4 sets of 8-12 reps. Also, you don't have to strictly adhere to the "upper/lower" split. small muscle groups like calves, abs and arms can take a lot of volume. you can do calf raises or curls pretty much every day.

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>>38869593

>>38869644
>small muscle groups like calves, abs and arms can take a lot of volume
meant to say "can take higher frequency"

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Wich routine is better this
push A
Db bench press 4x 12
Db flyes 4x8
Decline push up 4x12
arnold press 4x10
Triceps extension 4x12
Bench press with neutral grip 4x10

pull B
db row 4x12
Upright db row 4x10
Db Curl 4x10
Db hammer curls 4x12
WeightNed leg raises 3x30
Weightened crunchs 3x20
Russian twists 3x30
ABXABXX

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Or This
UPPER BODY A

Db bench press 4x12
Db rows 4x12
Decline push up 4x16
Arnold press 4x10
Lateral raises 4x10
Tríceps extension 4x12
Db curls 4x10

Lower body B
Lying hip abduction 3x20
Weightened leg raises 3x30
Weighted crunch 3x20
Russian twists 3x30
ABXABXX

>>38870049
>>38870097
both are pretty shit

>>38870049
>>38870097
they're just amazing routines both of them. Why don't you run them both in parallell? Mondays: Push morning, Pull evening.
Tues:
Lower morning, Upper evening
Wed: Rest
Thurs: Repeat

They'll call you Double Gains James

I do 5x8 at 70% of my max for all my main lifts for one week.
Monday, squats.
Tuesday, bench.
Wednesday, break.
Thursday, deadlift.
Friday, OHP.

Each day has accessories that supplement those lifts, other lifts, or my core. Such as planks, barbell lunges, barbell rows, pullups, dips, and so on.

The next week I do 75%
The next week I do 80%
Then I deload, going to 40%-60%.
Week after I estimate my new max, and start over.

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>>38870181
Should i Just do the one from exrx.net
Or pass me a better one db only

>1
A1. Snatch with slow eccentric 3x5
B1. Overhead press (BB) 10x10
C1. Front Raises 4x12
C2. Face Pulls 4x12
D1. Overhead carry 3x15m
E1. Seated Calf Raise 4x20
E2. Standing one leg calf raise 4xf

>2
A1. Hang Clean 3x5
B1. Split squat 5x5
B2. Box jump/Lateral leg bound 5x6
B3. Plyo Push up 5x5
C1. Back Squat 3x12
C2. Rear Delt Flyes (BB) 3x12
C3. Lateral Raises 3x12
D1. Pull-Ups EMOM: 5x3, 5x2
E1. Farmer’s Walk for distance 3x15m

>3
A1. Box Jumps 3x5
B1. Bench (Max Speed GVT) 8x8
C1. Seated Cable Rows 3x12
C2. Chest Flies (BB :’-) / Cable Crossovers 3x12
D1. Zottman Curls 4x10
D2. Hammer Curls 4x10
D3. DB Push up to row 3x10
E1. Off the bench side hold 3x35s

>4
A. Clean 3x5
B1. Speed Deadlift 5x5
C1. Zercher Squats 5x5
C2. Zercher Calf Raises 4x10
D1. Standing Calf Raise 4x25
D2. Jump squats 4x12
E1. Overhead Carry for time 3x30s

>5
A1. Bench 4x5, 1x5+
A2. Weighted Pull-ups 5x4
B1. Dips 4x8
B2. Kroc Row 4x8
C1. Skull Crushers 4x8
C2. Barbell Preacher Curls 4x8
C3. Face Pull 4x12
D1. Overhead Tricep extensions 4x8
D2. Reverse Curl 4x8
E1. Unilateral Farmers Walk 3x30s

>>38868499
Bump pls respond

Can someone explain to me what volume is as opposed to weight? Does volume mean more sets/reps and weight of course more weight? What are the advantages of each?

>>38870499
Volume is the total amount of weight lifted during the workout, period. If you bench 100kg for a 5RM (5 rep max), doing 5x5 at 90% of that 5RM is 5*5*90kg = 2250kg total for front delt/tri/chest.
You can usually move sth like 80% of your 5RM (let's just assume it for the sake of this argument) for a set of 8-10. Thus, bench pressing @80%5RM for 3x8 reps
means you've pressed 1920kg, less volume (but kinda close to) than 5x5@90%. It's a concept made to keep track of the total amount of weight you're pressing/pulling/squatting during a workout/week/month to gauge whether it's a reasonable amount or not.

Usually though it's just used as a term by people to say "you do too much shit" or "you don't do enough shit"

>>38869396
How much do you weigh.

I want to compare myself to you.

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Novice working his way up to intermediate. 7 months
Finally settled on a GSLP variation

A and B alternating because
>dont play sports
>want some aesthetics
>already have big legs and dont wanna trex
>love deadlifts

>>38869337
50 on mon, 25 on thurs.

5 diddly sets indeed.

>>38871057
I'm 5'11" and about 185 now

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>>38860437
Is there a good replacement for facepulls?
I only have free weights in my home gym

>>38869396
low bar?

Here is mine pls rate
Lower body is weak af
Aiming for making it

Su:
Squat 3x5
The Press 5x5
ChinUps 3xF
30 min Treadmill

Tu:
Squat 3x5
Weighted ChinUps 3x5
Bench 3x5
30 min Treadmill

Th:
Squat 3x5
The Press 2x3
Deadlift 1x5
Curls 5x(8-12)
30 min Treadmill

>>38861821
How long have you been doing this?
Doesn't sound great for strength, contrary to your maxes after 2.5 years

>>38871075
Add curls faggot

>>38872231
spotted the curlbro

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>switch from TM to PPL
>Push day
>30-50 reps, 30s rest between sets
>Nearly collapse
How the fuck is a brosplit easy like fit calls it? My fingers are shaking after the workout. At least in TM I had 3 mins to recover after dying in a set.

>>38872119
high bar atg (inb4 doesn't count because belt/knee sleeves)

>>38872216
been doing this general template for between 1.5-2 years now, have progressed with strength just fine. if all I cared about were strength I'd probably do 5/3/1 or something

>>38872387
It made me retarded too. I meant pull.

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Is frankomans dumbbells only routine a good one the problem is that i will be only working chest once a week it dosnt seem too efective for a begginer but please do correct me if im wrong https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

Monday, arms, shoulders
15 minute cardio for warmup
Biceps curl 3 sets 10 reps
Pushdowns 3 sets 10 reps
Reverse wristcurls 3 sets 10 reps
Military press 3 sets 10 reps
Shoulderlift 3 sets 10 reps
Situps 3 sets 10 reps
Stretching

Wednesday, back, chest
15 minute cardio
Deadlifts 3 sets 10 reps
Pulldowns 3 sets 10 reps
Back extensions 3 sets 10 reps
Bench press 3 sets 10 reps
Cable cross 3 sets 10 reps
Situps 3 sets 10 reps
Stretching

Friday, legs
15 min cardio
Squats 3 sets 10 reps
Calf raise 3 sets 10 reps
Lunge 3 sets 10 reps
Sitting leg curls 3 sets 10 reps
Situps 3 sets 10 reps
Stretching

>>38865781
>bench press last
why tho?

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Just started lifting and I've been doing pic related. Is it balanced ok? Is working legs everytime bad since i see people here split it up to only certain days. Completely new to this and all the research is a bit to take in at once.

>>38865222
Pls guys

I just began, and I did what looked exhausting, rewarding and "complete"
Re-asking from before, with more infos

Basically running machine to warm-up, push-ups, sits-up, arms training (Basic Weight lifting), Squats for a nice butt and classic bench press, with a bit of pull-ups and gainage (don't know the English term, it's basically staying suspended on your toes and forearms while exercising your abs).

I usually try something like 3*12 with not a lot of weight on it. For push-ups, I try to stick to 3*15.

Something to add, something to remove ?

>>38874101
Thanks for that

>>38861821
could a beginner do this?

>>38874586
You could, but it's not a good idea

>>38874586
you can do whatever you want but it would be much better to do some sort of linear progression based routine until you get to your first strength milestones

Anybody tried the Texas Method with only squats and OHP as the main lifts?

>>38861821
What can i sub for facepulls, not really a fan

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Is there a intermediate routine as simple as this beginner one I'm doing?
AxBxAxB
A: Deadlift, Pendlay Row, OHP
B: Squat, Bench, Pull-up/Chin-up

>>38874749
what would those milestones be? body weight or more than body weight? 5'7 137lbs skelletor and right now i'm doing a little above 85% bodyweight on squat and bench

>>38874821
I guess you could do rear delt rows, just make sure you work your rear delts somewhere

>>38874936
for me it was 1/2/3/4 for reps, took about nine months (except squat because high bar atg, that took about a year)

>>38863163
Wh-what's your ab workout?

What do I need to add? I feel like something is missing. Still a novice. Doing progressive overload meme on the compounds. Working out every other day.

Bench or OHP 3x5 (alternating)
Squat 3x5 or Deadlifts 1x5 (DL once a week)
Curls 3x10
Pull-ups or Chin-ups 3x to failure (alternating)

Sometimes add skullcrushers and/or cable crossovers when I feel like it.

Texas Method for a 4x per week U/L routine

>Lower: Volume (Wednesday)
Squats 5x5 (90% of 5RM)
Deadlifts 1x5 (New PR)
Abs

>Upper: Volume (Thursday)
BP / OHP 5x5 (90% of 5RM)
Pullups 3xF
DB Press / Incline DB 3x8
Rear Delts 3x15
Optional Isolations

>Lower: Intensity (Saturday)
Squat 1x5 (New PR)
Power Clean 5x3
Abs

>Upper: Intensity (Sunday)
BP / OHP 1x5 (New PR)
Weighted Pullups 4-6, 6-8, 8-10 and then unweighted until failure
OHP / BP 3x3 (At 5RM weight I'm going for next week, just to feel it out)
Rows 15, 12, 10, 8, 6
Optional Isolations

Feels good and lets me progress great even though I have 4 other practices a week. Sometimes I mix it up and do Push Press instead of OHP, just to overload the weight.

>Current Stats
6'3 200+ (haven't weighed myself in a while)
DL 440
SQ 360
BP 255
OHP 200

>>38860437
As far as beginner bodyweight workouts go (no gym yet) is this good? (Cutting weight ATM if that means anything)

A:
30min warm-up hitting heavy bag
Stretch
3×10 push-ups, first being diamond last being wide
3×failure knee raises
4×20 calf raises on each leg
3×10 body rows
3×failure pullups
20!-13! Squats (mainly stop due to boredom, I can easily do the full 20!)
Stretch
15min heavy bag cool down

B:
Heavy bag 20 min
Stretch
HIIT running for 10 min
3×20 leg lifts
1×failure single leg squats
1×20 neck bridges

Rate my leg day? Have wrecked ankles from a motorcycle accident so squats aren't included.

RFESS 3x5r
Romanian deadlifts 3x8-12r
Single leg leg-press 3x8-12r
Hamstring curl 3x8-12r
Calf raises, standing and seated

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Can i just do this? I can only do three days, but is there anything i can change?

>>38861349
You need to cisel your chest, delts as well

It's a good start you have but if you don't beef up your delts you are going to look like a tranny. You want chiseled chests not breasts

>>38860437
Day 1: Deadlift

Deadlifts
Ab Work
Leg Curls
Wrist curls


Day 2: Shoulders/Triceps

Shoulder Press
Upright Rows
Front Raises
Flys
Close-Grip Bench
Pulldowns
Tricep Press


Day 3: Legs/Calves

Squats
Leg Press
Lunges
Leg Extensions
Calves
Hammer Curls


Day 4: Chest/Biceps

Incline Dumbbell Press
Bench Press
Chest Dips
Incline Flies
Barbell Curls
3 sets of Preacher Curls


Day 5: Back

Lat Pulldowns
Long Bar Rows
Barbell Rows
Hyperextensions

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>>38869205
>>38862432
>>38861349
>>38861280
Please please please reconsider getting your pleasure from men.
You are too much of an adonis for homosexuals to never be able to experience

>>38874101
Reg Park's is basically like StrongLifts 5x5. Make sure you don't stay on it too long, I plateau'd and waited a month and got less gains from it, when I should've switched to an intermediate plan. Here's a better chart.

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>>38874101
>>38877672

>>38874853
you don't HAVE to respond but it would be cool

>>38860437
ur body is the exact same as mine wtf

>>38874853
Take a look at the Texas Method. 3 days a week where you have a volume day, a light day, and an intensity day. Pretty simple program.

>>38875329
Every night do 100 sit ups, 5x8 ab rollers, and hold a 3 minute plank. Finish it up with stomach vacuum mirror mires until you fall asleep alone

>>38861691
is this some kind of butchered texas method?
why don't you do the normal one?
why do you like 7 so much?

>>38868907
i'm about to hop onto this too. Looks really cool. I wonder where you could put ab work. Do you do rows or chins?

>>38868907
also am I right in assuming that each week swaps for bench and OHP?
Are all of her routines gone?

>>38868907
also shouldn't the 3x5 for OHP at 80-90% be on the light day and the +1kg on the intensity day?

my routine is
night of day 1/odd days:
bicep curls
ohp
overhead lateral extension
shrugs
reverse curls
flyes

i usually do 10 of each with no rest between and wait 3 minutes before repeating everything 3-5 times

morning of day 2/even days
squats 3x30
calf raises 3x30
bodyweight for each because i do them while in the shower

ive been doing this for like 3 months. am i doing something retarded or is this good enough for newb gains? eventually ill switch to something real

Tue
Squat 5x5
Pull Ups 5x5
Standing OHP 5x5
Dead Lift 1x5
One Arm DB Bench (for abs) 3x10
Dragon Flags

Thu

Squat 5x5
Bench Press 5x5
Bent Over Row 5x5
Renegade Row 3x10
Dragon Flags

Sat
Squat 5x5
Dips 5x5
Power Clean 5x5
Full Contact Twist 3x10
Kroc Row 3xFail

Sun
Sprints
Cable Push Pull
Dragon Flags

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Plz R8
Mad Cow

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>>38874853

>>38869474
damn senpai what is your chest work out mirring the breast gainz

>>38860437
3 or 6 times a week?

>>38879368
Did you fall for the milk meme?
Mad gyno bro

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Rate pls friends

>>38879804
immediately say deadlifts as a 3x5 and new you're a beginner

just do a routine from the sticky

>>38860437
No leg flexor work, lots of volume on push day and where are the diddlies?

>>38862495
Fucking hell lads. Been waiting two and a half days now and no replies.

Stop jerking off the standard beginner routines and give this one a shot ffs.

>>38880026

Mostly it confuses me. What are you trying to accomplish and what's going on with that sunday snatch work.

>>38880026
looks really strange. Why not do a normal intermediate program and add in the weird shit like juggernaut method

>>38870489
How heavy are your goblet squats? Is it not more of a warm up for real squats?

>>38880059
also the juggernaut method is made for atheletes with other priorities and is used in a lot of sporting teams. I know its fun to make your own program but it is probably more sensible to do juggernauts.

You also haven't give us any idea of progression and fatigue management etc. What's your goal? How strong are you right now? are you bulking?

>>38872101
Bent over flyes

>>38861254
I like it, i would add some more back though

>>38879860
>>38879860
I have lifted for 2 years but never done deadlifts. Most ive ever done fore deads is 160 for 8. Im gonna stick with this routine but for deads would it be better to work up to a weight I can do for 5 or what is the best alternative.

>be aware that there are better routines
>do this anyway because I enjoy it and therefore stick to it

a) Bench, dumbbell flies, dumbbell pullovers
b) squats, leg curls, calf raises
c) crunches, deadlifts
d) rest
e) cardio of some sort
f) rest

>>38875181
Whats the difference between a bent over row and a rear delt row

>>38878717
Nah the OHP is set out different as to not interfere with the bench as much. Could up the sets on volume day for OHP though, only once you start missing sets on the intensity 3x5 though. Change it to 1x5 and follow standard protocol afterwards

>>38879689
Haven't done barbell bench in about 2 months. Dumbbell press and squeezing exercises, lots of flys and cables.

>>38880799
on a rear delt row you spread your arms out to about a snatch grip, google it senpai

>>38870427
Here's your (you)
I don't know what to make of it but it looks really advanced and if it works for you I'm happy.

>>38860437
Flyes are pull tho.

I'm doing 5/3/1 and just do higher reps/sets on the accessory shit so I don't look like a fat bloated ape freak and it seems to be working out okay, training 4 times a week

So, recently I've started going gym again and have just found myself doing the same 6 exercises per session (3 days a week):

>Dips
>Bench
>Pullups
>Shoulder press
>Squats
>Deadlifts

Is sticking to this viable? I mean, I feel great after every workout, sweat like mad. I gotta be lowering my bf% and surely this will lead to me getting symmetrically massive.

>>38869429
>on a cut
answered your own question. How big is your deficit? What are your macros? Consider using a light day in the middle of each week to allow more time for recovery, or eating more.

>>38881616
Are you progressing? I.e. increasing weight/reps/sets every workout?
If not, start doing it (simplest would be to add 5 pounds to each lift every workout).

But you will not be able to keep this up for long with increasing weight.
So you should spread it out over the 3 days.

Also, you should do more pulling, like rows.

If you're going 3 days/week, a good template is to do a squat, a pressing and a pulling movement every time.
for example:

1. Squat, Bench, Pullup
2. Squat, Press, Deadlift
3. Squat, Dips, Rows

That's the base. If you feel that's not enough, you can add additional pressing/pulling movements, or other isolation for whatever you feel you need.
As for what variation of movement you do totally is up to you. I.e. using dumbbells, barbell, wide grip, close grip, etc.
Sticking to the standard variations is probably best though. (conventional deadlift, flat bench press, military press, barbell rows)

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A:
DB Bench 5x5
DB Fly 5x5
Arnold press 3x8
tricep pulldowns 3x8
Straight legged deadlifts 5x5
pull ups 3x10
plank

B:
DB OHP 5x5
DB rows 5x5
lateral raises 3x8
Curls 3x8
Bulgarian split squat 5x5
chin-up 3x10
plank

1-3 mile run each time

AxBxAxx
BxAxBxx

I think it's a start but it could definetly be refined
Any input?

Doing Greyskull right now but want to add Dips. Do I just add it as an accessory after the main lifts, or cycle it with Benchpress (i.e. Bench then Dips then Bench and so on)? Does it even matter?

Also should I keep doing V-handle pulldowns when I can do Chin-ups? Been doing pulldowns until I can do proper Chins, and now I can do 7-8 so should I stop with the pulldowns?

>>38862432
Heh...im not gay or anything, but you've got a fine ass. I'd love to spot your squats...

>>38881752
help pls- only have access to dumbbells, smith machine, and a pulldown machine with a pullup bar.

This (https://jimwendler.com/blogs/jimwendler-com/101081542-power-cleans-and-5-3-1) is what Wendler says about Power Cleans with 5/3/1. Most of it is clear. Do them before squats/deads and don't be a pussy. But the last part, where he "explains" how to program them, I understand nothing:

>As for the training - we go through a couple different set/rep variations all depending on where we are in a cycle (remember we always use the 5 forward/3 back).

5x5/3/1 - using 3 or 5 PRO
3's PRO, SSL 3's PRO
3's PRO to TM, 5% Jokers (3 PRO)

Pls polish god of aesthetics
>>38860437


What is your diet ? You're literally goal body

M
Competition Squat 4x5
Leg Press 3x8 @8
Competition Bench 4x5
Incline Pause DB @8

W
DL 5x5
Block Pull 3x4
CG Pause Bench 4x4
DB OHP 3x5

F
Competition Squat 5x3
Pause Squat 3x5 @8
Competition Bench 5x3
Spoto Press 3x5

Linear Progression weekly, deload every 4th week, resetting to 2nd week of last cycle.

File: Piss.png (156KB, 1219x1276px) Image search: [Google]

156KB, 1219x1276px

Help give me a better routine so I make progress

>>38882721
nice good ol fashioned american bruh plz here is some of that russian crack

http://www.smolovjr.com/smolov-calculator/

>>38882721
You should be doing marksman push ups atleaest once a week to enhance kreabolic muscle growth.

>>38882585
>polish
lel that's actually a texas flag

and I don't stress too much over diet, just cook for yourself (meat, vegetables, rice, fruit, whatever) and learn to gauge your calorie needs based off your current goals (cutting, strength gaining, etc). I don't eat out much, maybe some in-n-out once a week or so

>>38882117

You can do a lot of shit with dumbells my bro.

Bench, shoulder press, squat, rows, and the list goes on.

>>38877688
This seems better thanks.
>>38877672
Good to know makes sense why after a bit i wasnt getting anywhere. I'll switch it up

>>38877569
What kind of volume should i be doing on these lifts, by the way? Also, any advice on the routine?

>>38884254
What's your training history like? How strong are you?

>>38883817
was wondering if what I had written for my routine would be a good start.

>>38884268
Ive been working out for just over a year. Im almost at one plate OHP, over 2 plate squat/dl

I didn't do deadlift or OHP until a couple months ago though.

>>38884545
With stats like those I'd recommend doing a full body linear progression program. You're not strong enough to warrant only doing each lift once a week when you can do them multiple times a week and make progress each time Once you get your lifts up higher, then training each lift once a week can be more appropriate.

Example week, enjoy the weird rep ranges:

Mon-
Leg curls 20/20/20/F
ATG squats 10/8/6/5/4
Split squats 8/8/8/10/10
Romanian DL 8/7/6/5/3
Pistol squats (Unweighted) 15/15/15/F
Calf raises 8/8/8/10/10

Tuesday:
Preacher curls 10/10/8/8/6
Hammer curls 10/10/8/8/6
Skull crushers 10/10/8/8/6
Weighted triceps dip 10/10/8/8/6
Barbell curl 10/10/8/8/6
Standing triceps press 10/10/8/8/6

Thursday-
Military OH press 15/12/10/8
Barbell shrugs 15/12/10/8
Arnold press 10/10/8/8/6
Single dumbbell shoulder press 15/12/10/8
Bent over rows 15/12/10/8

Friday
Cardio, 30 minutes HIT as follows
30 second light jog(J1) at pace 2/10, 30 second heavy jog (J2) at pace 5/10, 30 second sprint (S1) at pace 8/10. Repeat this 10 times
30 second J1, 30 second S1 10 times
30 second J1, 30 second J2 5 times

Saturday
Dumbbell Incline Bench Press 10/10/8/8/6
Barbell Decline bench press 10/10/8/8/6
Dumbbell pullovers 10/10/8/8/6
Chest flies 15/15/15/15


Weights vary from sets, usually increasing but sometimes decreasing if I start too heavy.
This is a WIP
Anything I should add/remove?

>>38884755
pretty terrible T B H
>1 back exercise
jinkies
How long have you been lifting?

>>38884614
kk thanks

>>38884882
About 5 months, still very new to all this, and don't really talk to people in the gym (Only been going to the gym the past month, everything before was home gym)

Would something like this be good on Friday before cardio:
Lat pull downs 10/10/8/8/6
Deadlifts 5/5/5/5/5
Pull ups 12/12/15/15/10 weighted for sets 3 4 and 5
Back extension 15/15/15/15
Cable rows 15/15/15/15
T-Bar rows 15/15/12/12/10

>>38882721
is this routine good?

>>38860437
how do you do this?
push one day, then legs, and then pull?
or just everthing at once?

>>38885691
Was making nice progress for a while but not seeing results like I want anymore, I need to throw in some weighted chin ups.
It's a pretty simple PPL that I found easy to stick with

>>38885706
Jesus christ

>>38877291
Anybody?

>>38885145
I would say merge your back exercises with your shoulders routine but honestly do what you want, you have all the compound movements so as long as you workout out the stuff you wanna focus on adequately you'll be fine

>>38886167
What are you asking? Yes you can do Madcow

Day 1: Legs
deadlift 3x5 (working on fast reps)
calve raises 4x12
back squat 5x5
front squat 5x5
walking lunges 3x10
deadlift 1x5

Day 2: Shoulders/Back
OHP 5x5
pull ups 4x12
pendlay row 5x5
db lateral raises 3x10
sitting ohp 3x10 (using machine fite me)
t-bar rows 3x10
db shrugs 3x10

Day 3: Chest
bench 5x5
incline bench 5x5
cable crossovers 3x10
incline cable fly 3x10
bench 3x10
incline bench 3x10

Day 4: Legs
same

Day 5: Shoulders
OHP 5x5
chin ups 4x12
arnold press 3x10
db lateral raises 3x10
sitting ohp 3x10
reverse upright rows 3x10
single arm kb press 4x10 (2sets both arm)

Day 6: Chest/Arms
bench 5x5
incline bench 5x5
db curls 3x10
close grip db press 3x10
skullcrushers 3x10
finger curls 3x10
cable crossovers 3x10
barbell curls 3x10
rope extensions 3x10

is this too much? im not sure if high volume is a meme or whatever.

pull ups 2x10
hanging leg raises 2x10
hammer curls 2x8
tricep dumbbell extensions 2x25
over head dumbbell press 2x10
shrugs 2x20
deadlifts 2x10

>>38862508
Oh my God, shave that beard, you're wasting that godlike body

>>38875181
>1/2/3/4
sorry what?

>>38886620
1pl8 OHP
2pl8 binch
3pl8 squat
4pl8 diddylift

when you can rep that much you've moved out of beginner territory and into intermediate strength levels

>>38886860
>when you can rep that much you've moved out of beginner territory and into intermediate strength levels
ah alright thanks- I've got a long fucking way ahead of me, mercy.

File: 1362948878241.gif (2MB, 203x151px) Image search: [Google]

2MB, 203x151px

>>38860437
Push:
Squats
Bench
Tri pulldowns
Calf raises
Flys
(I need more here I know)
Pull:
Deadlift
OHP (I like to do 2 of the big 4 every time)
Rows
Lat pulldowns because too fat for pullups
EZ bar curls

Always do them in order listed so I have the big compound ones while I have the most energy.

Am I missing any muscle group?

Pic is a guy getting like 3 ribs broken but being man enough to fucking knock out the other guy who gets overeager. He wins but immediately falls to the ground in what I imagine is terrible pain after.

>>38886937
Looks good, what frequency though?
I take it you left reps and sets out because you're gonna periodize it all?

>>38886932

guess I'm doing allpro's beginner for now then

>>38886177
Thanks for the advice dude.

Amended as follows:
Mon-
Leg curls 20/20/20/F
ATG squats 10/8/6/5/4
Split squats 10/10/8/8/6
Romanian DL 8/7/6/5/5 or F
Pistol squats (Unweighted) 15/15/15/F
Calf raises 8/8/10/10/12

Tuesday:
Preacher curls 10/10/8/8/6
Hammer curls 10/10/8/8/6
Skull crushers 10/10/8/8/F
Weighted triceps dip 10/10/8/8/6
Barbell curl 10/10/8/8/F
Standing triceps press 10/10/8/8/F

Thursday-
Barbell shrugs 15/12/10/8
Arnold press 10/10/8/8/6
Military OH press 15/12/10/F
Single dumbbell shoulder press 15/12/10/8
Bent over rows 15/12/10/8
Lat pull downs 10/10/8/8/6
Pull ups 12/12/15/15/10
Cable rows 15/15/15/F
T-Bar rows 15/15/12/12/10

Friday
Cardio, 30 minutes HIT as follows
30 second light jog(J1) at pace 2/10, 30 second heavy jog (J2) at pace 5/10, 30 second sprint (S1) at pace 8/10. Repeat this 10 times
30 second J1, 30 second S1 10 times
30 second J1, 30 second J2 5 times

Saturday
Dumbbell Incline Bench Press 10/10/8/8/6
Barbell Decline bench press 10/10/8/8/6
Dumbbell pullovers 10/10/8/8/F
Chest flies 15/15/15/15
Deadlifts 5/5/5/5/5


Added some more training to failure (F)
Also changed some reps as well.
Included back exercises.

Any more amendments you guys can think of? Going to be doing this workout next week

>>38887029
Was 3 days a week, now I'm looking to push it up to 4 or even 5.
Basically at the start of the week I'm doing 3 sets of 5, then by Sunday/Sat I've moved up to 4 sets of 8, the next week I toss on another 5 or 2.5 for OHP/Bench.
Goal priorities for me are honestly to keep moving up in weight as much as possible while also cutting (Fattie but holy shit once I got my willpower newb gains this shit is pretty simple, I turned down free pizza at work 3 times today so I could have my chicken and broc.)
I'll probably post in a CBT when I either stall on moving up weights, hit 1/2/3/4, or hit my first goal weight of 180 (started 220 at 5' 9.75" hit a wall at 203 for a few months, 198 today) whatever comes first and ask what I should do next.
Thx for the reply BTW.

>>38861254
Swim routine is pretty suboptimal.
I'd recommend doing around 2000 yd instead of 1000, in routine like this:

200 free med. pace
10x100 hard interval, swim or pull, mix it up day to day
16x25 kick hard interval, probably go half free half breast
8x50 or 4x100 breaststroke

Swim easy 50/100 yards between sets and cool down with 100 easy

File: 1474890082244.gif (2MB, 500x500px) Image search: [Google]

2MB, 500x500px

AxBxAxx routine

A
OHP
DB rows
Bench
Deadlift
Skullcrushers
Hammer curls

B
Squat
Shrugs
Incline bench
Barbell rows
Flys
DB curls

Accessory everyday
bodyweight dips & pullups


How is this for a beginner-intermediate routine? I'm coming off of SS in a week.
Also how many sets x reps should I be going for?