Good 4-5 day bro split

https://www(dot)muscleandstrength.com/workouts/phul-workout
What I have been doing for a while, its a four day split with the option to throw in your own ab day.

>>38877140
Cool thx brah

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>>38877064
5 day split, 2 power building days with 3 "bodybuilding" style days

http://www.simplyshredded.com/mega-feature-layne-norton-training-series-full-powerhypertrophy-routine-updated-2011.html

185 lb 3x5
no gf

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>>38877546
>pro natural bodybuilder
Nigga

>>38877064
Tue: Chest/ tris
Wed: Shoulders/ abs
Fri: legs
Sat: back/ bis

>>38878108
Thats pretty much the routine i have its just boring now ... especially back since i dont do memelifts i dont feel shit for any back exercises

>>38877546
I also do this. I'm natty, but it seems to work for me.

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Guys is frankoman db only routine a good one for a begginer or should i just do a whole upper body and lower body
ABXABXX style wich one will give me faster gains https://www.muscleandstrength.com/workouts/frankoman-dumbbell-only-split.html

>>38878122
Back is my favorite day that's why i do it on the weekend because if i have to go to the gym on my day of i want to enjoy what I'm doing.
Show us what your routine is and maybe we can help mix it up.

>>38877064
push pull, 4 days a week, where u alternate between squats or deadlifts every other pull session and push consists of a bench focused day and an ohp focused day but both days still hit chest tris and shoulders

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>>38878176
For back i do pull ups... lat pull downs... t bar rows... and the seated pull thing... then i do biceps... shits boring mayne cuz i dont shit besides my biceps

>>38878307
That's all just lats and some accessories what about your traps and spinal errectors. That could help you, try looking up lifts for other parts of your back.

>>38878108

You are working out your shoulders twice in a row.

Just throw should press after bench and done. Move abs to legs and do a 3 day split.

>>38878307

Why do pull ups and then lat pull downs? They are the same fucking movement and seated rows fucking top kek. Do bent over rows like a man or go home.

Greg Nuckols The Journey, it's a zip file and he has a 4x a week beginner program, the frequency is high and the volume/intensity is moderate

Basically
1: Heavy Squat
Light Bench
Back/Bicep hypertrophy

2: Heavy Press
Unilateral Bench
Leg Hypertrophy

Rest

3: Heavy Deadlift
Auxiliary Shoulder Pressing/Squatting
Chest/Shoulder Hypertrophy

4: Heavy Bench
Auxiliary DL
Unilateral Shoulder Press
Arms/Calf hypetophy with some pull ups too

>>38878156
Frank Yang got pretty juicy doing a slightly modified version of this so

>>38877064

5/3/1
add as much accessory as you like.

>>38878733
For traps i just shrug 2-3 plates on the barbell

>>38878837
What the fuck is 5 3 1