ROUTINE THREAD

>>38968552
How does this look guys.

Day A
>Power cleans 4 x 4
>OHP 4 x 8
>W. Chins 4 x 6
>Squat 4 x 8
>Cable crossover 3 x 15
>Curl 3 x 10
>Hanging leg raise 3 x 10

Day B
>Clean 4 x 3, 1 x 2, 1 x 1
>Front squat 3 x 10
>DB bench 4 x 8
>DB row 4 x 8
>DB seated press 3 x 15
>Skullcrushers 3 x 12
>Neck curls 3 x 20

Day C
>Snatch High Pull 4 x 5
>Push Press 5 x 3
>Squat 6 x 4
>Pullup 4 x 10
>W. Dip 4 x 10
>DB Hammer curl 3 x 15
>Hanging leg raise 3 x 10

>>38968840
AxBxCxx ??

>>38968552
Damn that's an awesome routine.

Aren't workouts 1&3 somewhat close together? I'm assuming workout 3 is less weight, but shouldn't we have more rest time for muscles

>>38968858
yea

>>38968840
Pretty solid I suppose. Is there a reason you don't do deadlift but you do other Olympic lifts?

>>38968956
not really any reason in particular. I just started cleaning one day and saw a very quick change in my traps and upper back.
I pretty much dropped diddlys after that in exchange for cleans...also I just found the movement really cool.

My goals are to get to a 225 lb Power clean, 225 lb push press, and increase my upper body (specifically shoulder) mass.

>>38968914
I don't really know honestly. I was wondering how to program it, still looking for advice. And yeah I'm not sure if I wanna keep it a 6 -day cycle or make it ABxxCDx

If one was starting as a beginner-intermediate who fell for the strength meme from 10% bf, and wanted to get HUEG and aesthetic, with a bit of focus on strength, what routine should he do? I've been looking at BBB and phul, any suggestions,?

best accessories for Phrak's Grayskull? Lagging on squat and OHP.

>>38969448
Depending on where you are at on the beginner./ advanced scale... If you are closer to a beginner I would say PHUL or may PHAT. If closer to advanced I would say BBB. You can probably progress faster on strength exercises on PHUL or PHAT...

>>38969455
How are you lagging? struggling to make the rep ranges? (if so, why are you struggling) or they just arent proportionate?

>>38969553
How is phul/phat aesthetics wise?

>>38969628
never run it personally. Based on the fact that they both have "hypertrophy" in their name I would assume they do the trick.
Run it for 2 months and see if you notice any changes.
You checked out Lyle Mcdonalds Generic bulking routine?

>>38969680

Gonna check it out. Thanks

Could someone point me towards a full body routine for an intermediate lifter that at least has a day for abs/core work? i'm moving into more serious lifting and fitness and would like to have a good program to follow

>>38969553
they're behind on symmetric strength

>>38969990
what are your stats?
as far as accessories go, I would say lat raises for OHP maybe, and facepulls.
For squats, it would probably depend on where you are struggling on squats... maybe more core work, maybe more hamstring activation, maybe more quad work...

>>38969990
also, the strucutre of GSLP is such that you cant fix a lagging exercise because essentially every exercise is given the same importance. To fix lagging squats, squat more. to fix lagging OHP, OHP more.

Any tips?
Incline Bench 4-6, 6-8, 8-10
Squat 4-6, 6-8, 8-10
Weighted Chin Up 4-6, 6-8, 8-10
Seated DB Press 4-6, 6-8, 8-10
Face pulls 3x10
Cable Crunch 3x10

Flat Bench 4-6, 6-8, 8-10
Deadlift 4-6, 6-8, 8-10
Barbell Row 4-6, 6-8, 8-10
DB One Arm Row 4-6, 6-8, 8-10
Lateral Raises 3x10
Flyes 3x10

OHP 4-6, 6-8, 8-10
Squat 3-5, 5-6, 6-8
Weighted Chin Up 4-6, 6-8, 8-10
Weighted Dips 4-6, 6-8, 8-10
Cable Crunch 3x10

What do you guys think about the PPL reddit routine ?
Is PPLPPxx good ?

>>38968552
its shit just do upper lower or ppl

Designing kind of a Frankenstein monster of a routine based on various shit ive tried in the past. Trying to include everything I find fun and nothing I don't. I'm not exactly a beginner but I've been away from training for a bit so my stats will not be good.

ABxCDxx
A: Heavy Lower
Squats 3x4-6
deadlifts 2x4-6

B: Heavy Upper:
3x4-6 OHP
3x4-6 bent over rows
3x8-12 weighted dips
3x8-12 weighted chins
Isolations as desired

C: Control/Speed lower
6x4 pause squats
5x3 power cleans
Pistol squats

D: Calisthenics
The upper body portion of the r/bodyweightfitness routine. So:
3x8-12 dip progression
3x8-12 pullup progression
3x8-12 push-up progression
3x8-12 row progression

Daily: r/bodyweightfitness mobility, body line, and skill work. 30 minutes biking. HIIT biking on Saturdays.

How does this look? Is the volume sufficient? Am I missing any muscle groups in particular? Am I focusing on too many skills at once? Seriously appreciate any input; I've never designed a routine

File: Screenshot_2016-10-05-16-58-28.png (207KB, 480x800px) Image search: [Google]

207KB, 480x800px

Can I get an opinion on this ? Just stumbled on it thought it looked decent