Routine general

Candito is actually a pretty good guy with solid advice.

He's ugly as sin, but a bro.

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>>38990600
FUCK ME

first time in 4 years I notice it says "suscribre"

>>38990611

Based Candito is a manlet god among men.
>His waifu is qt asf, too.

>>38990600
> candito has tard strength
> it all makes sense now

>>38990618
>>His waifu is qt asf, too.
link?

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Squat every day 6 times a week
BAxABAA

A
Squat 3x2
Bench 3x5
Diddy 2x2

B
Squat (front) 3x5
Ohp 3x5
Snatch grip diddy 3x5

Some accessories at the end (pick 2or3)
Bw calf raise 3x50
Hip machine thing 3x15
standing crunch 3x15
Pull up 3x15
Meddows row 3x15
>pic related it's me

>>38990632
Upper/Lower 4 times a week
ULUxU

Upper:
3x8 Seated Cable Rows
3x8 Lat Pulls
3x8 Bench
3x8 Incline Bench
3x12 Lateral Raises
3x8 Dips leaned slightly forward
3x10 Hammer Curls at Cable Tower
3x10 Triceps Extensions

Lower:
3x8 Skwatz
3x10 Leg Press
3x 10 Calf Raises
3x Incline Crunches
3x Russian Twists

Am I going to make it guys?

>>38990632
By the way how long do your sessions take?

>>38990666
you really, really aren't going to make it with a program like this

>>38990666
Replace the cable row with t bar row.
Some tips i have found in 3 years is start with a heavy compund like squats, bench deadlift or ohp and focus on those. with 3x5
Upper training day may look like
The Bench 3x5
Incline 3x8
Tbar row 3x8
chin up/reverse pulldown 3x8
ohp 3x8(even though i said 3x5 do 3x8 if another is done with 3x5)
curl 3x12 ss db skull crusher 3x12
>>38990671
An hour.

>>38990600
damn, Russell Crowe fucks *THAT* ?

>>38990600
PPLPPLx

Push
Overhead Press 5 X 10
Side Laterals 5 X 10
Bench Press 5 X 10
Cable Tricep Extension 5 X 10
Incline Barbell Bench Press 5 X 10

Pull
Deadlifts 5 X 10
Pull Ups 5 X F
Bent Over Rows 5 X 10
Reverse Barbell Curls 5 X 10
Seated Cable Rows 5 X 10

Legs
Squats 5 X 10
Leg Extensions 5 X 10
Standing Calf Raises 5 X 15
Seated Calf Raises 5 X 15
Leg Curls 5 X 10

>>38990749
what are your lifts, weight and height

SS + accessories

A
Squat 3x5
Military press 3x5
Pull-ups to failure 3x
Dips to failure 3x
Dumbbell curls 3x12
Dumbbell shrugs 3x10
Standing dumbbell calf raise 3x10


B
Squat 3x5
Deadlift 3x5
Bench 3x5
Pushups 5x25 & 1 to failure
Dumbbell curls 3x12
Dumbbell shrugs 3x10
Standing dumbell behind back wrist curl 3x10

How many days per week should I be working out assuming I feel I recover quickly and have a lot of free-time?
I feel I could be hitting the gym 6 times per week but then I'd probably have to add another session that doesn't involve squatting.

>>38990785
This is not Starting strength this is upper body/lower body split.
Starting strength is full bodt three times a week
looks like AxAxAxx
Squat 3x5
Press 3x5
pull 3x5

Upper/lower (your one is done for times a week)
(upper twice and lower twice)
looks like ulxulx

>>38990785
disregard what is said in the upper lower.
>spilled spaghetti
in >>38990813

>>38990758
5'8"
68kg bw
140kg deadlift
105kg Squat
90kg bench

Lifting 7 and a half months

>>38990600
I just found this dude on YouTube
https://www.youtube.com/watch?v=ik8KEe9tGZ4

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>>38990813
It's literally SS but I got rid of the power cleans and added dumbbell/bodyweight exercises

>>38990600
Push:
Flat Bench
Incline Bench
Dumbbell Shoulder Press
Triceps work with rope thing

Pull:
Deadlift
Bent-Over Rows
Dumbbell Shrugs
Biceps work with dumbbells

Basically all I do these days.

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Help me put more volume on the upper body exercises

>>38990846
you have done well annon your still got beginner proportions when it come to squat and dead
i would edit it to looklike this
PPLPPLx

Push
Bench 5x5 or 3x10 (alternate)
Overhead Press 3 X 10
Side Laterals 5 X 10
Incline Barbell Bench Press 3 X 10
Tricept work 5x10

Pull
Deadlifts 3 X 10 or 5x5 (alternate)
weighted Pull Ups 5 X 5-8
T bar row 3x10
Reveres bentover row 3x10
Db or meddows row 3x10 (pic related)

Legs
Squats 5 X 5
leg press 4x10
Standing Calf Raises 5 X 15
Seated Calf Raises 5 X 15
Leg Curls 3 X 10

A bit to much volume on your compunds annon
>>38990887 i used to be like you annon you should add squats even 3x10.
>>38990859
i know i fucked up
you should cut push ups on one day b annon.
Focus on the big 3 in your training day

I go daily been lifting 4/5 years. Heres my 9 day rotation:

Day 1: Chest and Tri
Day 2: Back and Bi
Day 3: LEGS
Day 4: Shoulders
Day 5: Chest and Tri
Day 6: LEGS
Day 7: Back and Bi
Day 8: Shoulders
Day 9: LEGS

Rise and repeat.

Heres what i do each day.

Chest:
Bench, incline press, incline flies, cable flies, cable upward pulls, decline press, that thing where you push a weight outwards from your chest, 2 or 3 tri exercises

Back:
Lat pull down, close grip pull down, upper back rows, wide grip upper back rows, pendlay rows, lat rope pull thing, dumbell rows, couple bi exercises then deadlifts

Legs:
Squats, leg press, lunges, RDL, claves x 2, leg curl 20/20/10/10/10*3

Shoulders:
Dumbell press, ohp, front delt raises, side delt drop set x4, traps (bar and dumbell) close grip upright pull, rear delts

Abs most days

>>38990940
>i used to be like you annon you should add squats even 3x10.
I've done squats. I was able to squat 475 and realized... I hate this exercise. I hate this exercise every time I do it and I don't even care what my legs look like, so I stopped wasting my time.

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>>38990957
Forgot current body also lifts are:
DL: 200kg
Squat: 140kg
Bench:120kg
OHP:60kg

>>38990940
Thanks a lot man on the advice.

I know my routines are a bit high volume and what you have suggested looks really solid.

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>>38990933
Here you go

>>38990957
I like it.
You should try emphasizing our squat as your may be doing to try to have it catch up with dead lifts annon (in proportion)
also try front squats and weighted chins if you can

>>38990940
I need to git gud at push-ups though because planning on joining military in near future.

>>38990933
>>38990993
>>38990993
>if you are a beginner the do either ss or ss style
but fuck that meme twice a week is acceptable volume
>i asume you want aethetics?
pplpplx
Push
Ohp 3x5
Incline db bench 3x8
Dips weighted 3x8 (if you can not do weighted do 3xf until you get 12-15)
Arnold press 3x10
tricep exercise wit palms facing away from your face 3x15
Triceps exercise with palms facing towards each other 3x15
pull
pull up (same for dips)
t bar or reverse barbell row 3x8
meadows row 3x12 (pic related)
dead lift 3x10 (swap with shrug if your not doing heavy lower body exersizes for whatever reason)
hammer curl 3x8
curl lying on incline bench 3x15
Legs
leg press or front squat 3x10(goblet squat if you are doing no heavy lower movements)
lunge 3x8 (each leg)
single leg deadlift 3x10 (try use smaller plates and pull of the floor for stretch on hamstrings)
squat 3x10 (see above)
calf raise 3x25

if you only have db let me know

>>38991110
how much push ups do you kneed to do?
don't realy worry just pace your self

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>>38990600
What does /fit/ think of my routine?

I work out three days a week, my goal is to bench press my weight and squat double my weight.

Right now my bench press is 57.5kg, been training for a month.

I'm 1.83m, 83kg.

What should I add, do more?

Didn't write in the image, but I do everything 3x5 except deadlift 1x5, and chinups which go to failure, two or three sets.

>>38991188
Should probably add that rows means I alternately do seated cable row and regular bent over rows.

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Pls rate
Gonna run this for 12 months with hopes of gaining 50-100 ppounds on barbell lifts

>>38991157
Need to do about 70, currently do about 30.

Not a major priority but won't hurt to start practicing them.

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>>38990666
op again try this
http://www.bodybuilding.com/fun/david3.htm
Exept when for main lifts do 5x5 except from light chest day the do what it suggests.
>>38991188
onec you bench your begin to reach our bench goals the do the program i recommended annon in the post above or try canditos linear program or any other upper/lower meme you find in /fit/
dont for get to do abbs, i suggest standing crucnches
>>38991213
every day add one more rep
>>38991202
if you are a beginner (ithing you are then do what i tols annon >>38991188
unless i would still squat every day even if it is front squats on wed.
Add a chest movment 3x10 like bench on friday

Modified SS, yes I'm a n00b

Monday:
5k EZ Jog warmup
5x5 Squat
5x5 OHP
1X5 Deadlift

Tuesday
5k EZ Jog warmup
5x5 Bicep curls
5x5 Preacher Curls
5x5 Skull Crushers

Wednesday
5k EZ Jog warmup
5x5 Squat
5x5 Bench Press
5x5 Dumbbell Row

Thursday
5x5 Calf raises
5x5 Weighted Pullup
5x5 Lateral Pulldown

Friday
5k EZ Jog warmup
5x5 Squat
5x5 Bench Press
5x5 Dumbbell Row

Saturday
15k Jog

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OP here i am leaving
will be doing another thread and will use this pic

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>>38991281
>>38991275
i would have yor accessory day exercises to Monday and Wednesday so you have tue and thr for rest days and only 3x5 on friday to rest

goodnoght annonz

>>38991272
>if you are a beginner
Squat is 335 push press is 195 bench 215 deadlift 400
I just like simple routines
And yea I was thinking of doing chest and arm super sets (like 5-6 super sets) after my main work on fridays

>>38991272
Nigger fix your fucking typing I didn't understand a fucking word.

Make some proper sentences.

Jesus fuck.

>>38991299
That's my goal, but 1hr workouts everyday are easier than 2 hour workouts 3 days for my schedule. I'll try, Ty anon.

Reminder that beginner lifters are not special snowflakes and routines they create in their minds with no programming knowledge will always be inferior to established routines for all purposes

You can start to customise once you're an intermediate and not before

Monday
Military Press 5/3/1
Push Press 5x5 (Joker Sets)
Superset with Band pull-aparts and chinups/pullups (50-80 total pullup reps)
Abs, calves

Tuesday
Power Clean 5x3
Deadlift 5/3/1
Front Squat ???
Abs, calves, Arms

Wednesday
Cycling 30km

Thursday
Bench 5/3/1
Incline bench ???
Superset with pullups etc, like day 1
Abs, calves

Friday
Cycling 30km

Saturday
Power Clean 5x3
Squat 5/3/1
Snatch grip DL ???
Arma, abs calves

Sunday
Rest/fap

Not sure what I should do with the ???
5x10?

>>38991534
Front squat and incline bench are good for high reps
Snatch grip max sets of 5

Squat 5x5
OHP 5x5
Flat bench 5x5
Bent over bb row 5x5
DL 1x5

AxAxAxx

Basically doing this until i can't keep adding 5lbs every workout and then doing PPL.

Posted in a routine the other day. Seeing what others think of it.
Trying to get to a 2pl8 clean and 2pl8 push press, and increase upper body mass.
eating at around maintenance or a bit below.

Day A
>Power clean 4 x 4
>Overhead Press 4 x 8
>Chinup 4 x 8
>Squat 4 x 8
>Cable Crossover 3 x 15
>Barbell Curl 3 x 10
>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
>Seated DB Press 3 x 15
>Skullcrushers 3 x 12
>Neck curls 3 x 20

Day C
>Snatch Grip High Pull 4 x 5
>Push Press 5 x 3
>Squat 6 x 4 (pause)
>Pullup 4 x 10
>Chest dip 4 x 10
>DB hammer curl 3 x 15
>Hanging leg raise 3 x 10

A x B x C xx

>>38991634
You must spend a lot of fucking time per session in the gym.

>>38990666
Checked

So... I've been doing shitty brosplits for 6 months because my friend told me that it's the way to go. Recently got around to /fit/ and read about SS and other stuff.
What kind of a program should I go for?
I'm 67 kg and my lifts are
DL 130kg
Bench 65kg
Squat 100kg
OHP 50kg
I am still highly motivated and can pretty much work out every day if I really need to, what kind of program would give me the best results?
I've been thinking of doing something like PPLxPPLx or PPLPPLx because my muscles still recover from workouts in like max 2 days. Thoughts?

>>38991719
It's kind if long, around an hour. I used to do a split in the past, but since it's been two years since then and I've been doing this since lifts are pretty shit.
Doesn't include a 1x5 warmup set.

It's a good thing i go at night to a 24/7 gym that's almost always empty.

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>>38991150
Yes for now i only have dumbbells

>>38990600
A:
Front Squat 5x3
Push Press 5x3
Dead Lift 1x5
B:
Front Squat 5x3
Push Press 5x3
Power Clean 5x3

AxBxAxx
BxAxBxx

> A
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 5x5

> B
Squats 3x5
Weighted Dips 3x5
75% deadlifts 3x5
Pull ups 5x5

Chins/pull ups I just keep doing sets of five after the initial five sets until failure. No bench because shoulder injury that gets aggravated by the bench pushing my shoulder blades.

Doing phrak's essentially for about two months now. Beforehand was doing a lolbrosplit for probably a year because I didn't know any better.

A:
DB Bench
Pendlay Rows
Bicep Curls

B:
OHP
Weighted Chins
Tricep Extension

Alternate the above and M/F I do squats and an ab workout. W I do deadlifts and traps.

I also do HIIT Tuesday/Thursday/Saturday. Every non lifting day I do sets of 25 push ups (usually 5) increasing by 5 a week and pull-ups

Planning on switching to a PPL in about 1-2 months once my lifts stabilize out

>>38990785
please respond
how many times should I hit the gym?

Dose anyone do any conditioning work? Any recomended workouts/routines?

>>38992526
On SS every other day is really the max you can do so 3/4 days a week.

Does no one do GOD TIER Upper lower splits here?

Whats with the PPL memes

>>38992567
Could I add a third custom session if I want to workout 6 days?
I have no life and I hate stagnating in front of my pc

>>38992580
What are your main lifts atm? If they're not really shitty you should look into PPL, 6 days a week would be perfect. It'll take a bit of getting used to and you'll be sore as fuck but give it a few weeks.

>>38992616
They're really shitty, I've only been working out for about a week and right now I'm crippled anyway due to painful inflammation of a testicle so no lifting for a few weeks unless my doctor says it's okay when I ask later.

Should I just stick to my SS based routine 4 days per week for 6 months or so and then move onto something else?

>>38990813
>>38990859

waht fucking ss routine are you looking at? latest SS has chinups, get with the times you fuckers

>>38992640
To be honest if your starting out, anything will work as long as your consistant. If you have no life and want to be in the gym more often go for PPL.

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Sorry if this is the wrong thread, but I'm new and didn't see a jogging general up.

I'm following the extended couch to 5k plan, the one with Emi and pushups added in. Currently on week five, the one that ends with 21 minutes of solid jogging and I've definitely noticed that the front of my ankle (pic related) is the area that starts to tire out first. Are there any extra stretches or exercises I could work in to help alleviate that, or is that always going to be the case for me? Also, I've been working planking in at the end to help with core strength and belly fat. Is that enough or should I be putting in crunches or something else if I want to actually see results?

Every set pyramide system, 10 8 6 4 reps

Push-Day
Incline DB
Decline Barbell
Incline Flys
Pullovers
cable cross
OHP (squat rack ofc)
some tricep work on the tower

Pull-Day
Deadlifts
pullups
rowing
butterfly reverse with db
latpulls
hammer curls
barebel curls

Training AxBxAxB... no legs, lel (i ride my bike to the gym and keep telling me thats enough)

thoughts?

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Just started again
>A
5x5 Squats
5x5 OHP
5x5 DL
5x5 Bench
3xF Shrugs

>B
5x5 Front Squats
5x5 Snatch Press
5x5 Push Press
5x5 Bicep Curls
5x5 Lat Pulldowns

>C
3xF Pullups
3xF Chinups
3xF Dips
Running until exhausted
Stretches

ACBCAxx

>>38992686
Should I build basic strength through SS first though?
I have babylifts at the moment, did set some realistic goals that I should be able to hit before 6 months.

I want some fairly basic beginner routine that allows for frequency rather than just being "stable", it only makes sense to me to workout more often in order to do more efficient work.

Should I just make a third (less intense) session without the three big lifts?

Some dumbbell/bodyweight shizzle like this maybe?

C
Lying face down plate neck resistance 3x? (idk if this is a shit pseudo-exercise it looks garbage to be honest)
Dumbbell shrugs 3x10
One-arm dumbbell row 3x10 (or Pendlays if I learn how to do them properly)
Plank 5x2 minutes (can't do other ab exercises because it will fuck my back up even more)
Side laterals to front raise 3x10
Good Mornings 5x10 (to fix anterior pelvic tilt)
Static Hip Flexor 5xF (to fix anterior pelvic tilt)
Push-ups 3xF
Pull-ups F/F-1/F-2/F-3/-F3/F-4/F-5 (or some pyramid shit idk what I'm typing)
Dips 5xF

I have no idea where I'm getting the amount of sets or reps from.

As you can tell I have no clue what I'm doing, I'm just picking random exercises from Bodybuilding.com, any feedback would be very appreciated even if just to tell me I'm retarded.

I alternate A/b days depending on the day of the week. Been lifting 5 months now, gained 8 lbs total. Started at 5'10'' 145lbs, now 5'10" 153-7 depending on time of day. Slowly making it.

>Chest/Back
Bench A. 5x5 High weight
B. 4x8 low weight
Incl. DB press A. 5x5
B. 4x8
Flat db press A. 5x5
B. 4x8
BB row A. 5x5
B. 4x8
Lat pull down A. 5x5
B. 4x8
Lat row A. 5x5
B. 4x8
Iso Pulldown/row for cooldown

Arms:
Db Curls A. 5x5
B. 4x8
BB Curls A. 5x5
B. 4x8
DB Tri pull A. 5x5
B. 4x8
Tri pull down: A. 5x5
B. 4x8
Cable Curls A. 5x5
B. 4x8
Tricep overhead pulls A. 5x5
B. 4x8

Leg/Sholder:
Squat: A. 5x5
B. 4x8

DB Sholder Press (Low weight Flys inbetween sets) A. 5x5
B. 4x8
Leg Press: A. 5x5
B. 4x8
BB Calf Raises: A. 5x10
B. 4x10
BB Sholder Shrugs A. 5x5
B. 4x8
Seated Calf raises 4x10
3x15

Been eating a 3500Cal diet, been feeling bretty gud.

My routine is just bench

Once every two weeks

>>38992649
only at phase 3 when deadlifting 1x a week, though: http://startingstrength.com/get-started/programs

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im doing greyskull after not working very hard over the summer and losing some gains.

i failed 3 main lifts my last 2 workouts. is it possible i just had bad days? i know im supposed to reset but i feel like i should have been able to do them. what will happen if i reattempt them after resting a bit?

red is what i failed in the pic

>>38993613
all my lifts are lower than last winters PR's except bench, its the highest its been.

http://www.bodybuilding.com/fun/arnold-schwarzenegger-blueprint-trainer-main.html

Gonna start this on Monday. Thoughts?

>>38993613
>what will happen if i reattempt them after resting a bit?
nothing bad.
Its odd that you failed hem over two separate sessions which makes me think there was an issue with sleeping or diet.
Regardless of what happened, I would retry all the ones you failed. If you fail again, then do the 10% greyskull deload and do it again.

>>38993676
Are you on gear?

i know i have been eating enough protien (1g/lb) but i'm not too sure about carbs, and i've also been bike riding this week.

i slept bad last night and i knew i wasn't in the zone when i went to the gym today, so i was thinking the same thing.

thanks.

Push
Flat bench/incline (switch every other workout) 3x5-7
OHP 3x5-7
Weighted dips 3x10
Lat raises 3x15
Those perfect pushup things for 3x15 slow

Pull
Deadlift 1x5
I just keep going up till I hit my max rep range
Shrugs 3x20 or so
Weighted chins 3x5
Weighted pullups 3x5
Ez bar curls 3x8
I've been finishing off with a set of dumbell shrugs

I added weighted pullups because I used to do bb rows at the start but I fucking hate them and they scared me

Legs
High bar or front squat 3x5
Calf raises to whatever gets me to 100 reps
Then I do a set of lowbar with the calf raise weight for 7 (up to 255)
BB glute bridges 3x10

PPLxPPL

>>38990600
why are her genes so strong? Why is she allowed to breed?

>>38993754
was replying to
>>38993688

also these lifts are close to my PR's so i didn't think i would last too long on a novice LP program.

If I grab two 50lb dumbbells, hold them in my hands and do 15 squates for 4 sets... I mean, I'm a true beginner but how bad is this?

>>38993795
keep going on the LP until it is completely exhausted (i.e. completely unable to add weight every workout). you should be able to get well past a 215 squat.

>>38992927
>C
3xF Pullups
3xF Chinups
3xF Dips

are you afraid of doing bodyweight exercises in gym?

>>38993844
No i'm just shit at them, and really those C days are mainly for cardio

>>38993839
So how many resets? None?

ITT: Reasons why the majority of /fit/ isn't fit.

1. They do 3 lifts a day

2. They spend 5 minutes of their day actually lifting weights and the other 55 minutes of the hour drinking PWO and protein shakes.

3. They work out 3 days a week or less.

4. They don't mention current lifts, ever, which you can easily assume means dyel newbie who does lmao.5pl8 benches and equivalent.

5. They fell for the SS+GOMAD meme.

6. They train volume and not heavy.

7. The people who have big ass routines on here that look legit either don't do them, or are actually legitimately autistic enough to know their routine off the top of their heads. If this doesn't apply to you, good. Keep doing what you're doing.

8. If your routine doesn't hit every muscle group with at least multiple compound exercises every week, it sucks and you'll never make it or you'll be disproportioned as fuck.

9. If you don't have a workout partner who can push you and spot you for heavy lifts, you won't make it more often than not. Are you DYEL now? If yes, no, you're not a special snowflake, get over your social anxiety autism and find a workout buddy.

10. If you don't eat right, stop drinking soda and eating shit foods and snacks and candy you'll never make it no matter what your exercise routine is.

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1x5 for diddly, 5X5 for BP/OHP, rest 3xF

A
BP
SQUAT
PULL-UP
EZ BAR CURL

B
OHP
DL
DIPS
CHINUPS

AxBxAxx

greyskull changed a lil bit

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Here we go lads:

Monday:

Snatch 5x3
Front Squat 5x3
Press 5x3
Weighted Pull ups 3x5

Wednesday:

Deadlift 1x5
Bench Press 3x5
Weighted Dips 3x5

Friday:

Clean and Jerk 5x3
Back Squat 3x5
Press 3x5
Weighted Pull Ups 3x5

>>38993976
don't #5 and 6 contradict each other?

Should I add in calf work to my routine?

A
Squat 3x5
PC 5x3 or Rows 3x5
Bench 3x5
Pull ups/Chinups 3x8-12
DB rows 3x8
Curls or R. Delt glues 2x10
GHR 2x10

B
Front squats 3x5
OHP 3x5
Deadlift 1x5
Dips (alt. Wide and close grip) 3x8-12
DB bench 3x8
Skullcrushers or Chest glues 2x10
Single leg work (usually split squats or lunges) 2x10

Every 3rd workout has an ab routine with 3 sets each of leg raises, cable crunches, Russian twists, and side bends

>>38993968
if you fail 2 to 3 times on an exercise (After resets) then you are probably past it.
when I was doing GSLP I stalled and deloaded on squats at 245, then again at 285, then again at 305. At that point I switched to Madcow. Do something similar. The benefit to putting more weight on the bar every day is underrated, keep on it as long as possible.


>>38993976
>They work out 3 days a week or less.
Fuck off, not all of us can do more than 3 days a week. There is nothing wrong with it either.

>They don't mention current lifts, ever, which you can easily assume means dyel newbie who does lmao.5pl8 benches and equivalent.
>>38991691
4 x 8 squats - 140 kg
Clean- 105 kg
Push Press- 100 kg
4 x 10 Chest Dip- +25 kg
Better now?

Ill admit, most of what you said is true though

>>38990600
here goes mine.

Push-Pull-Legs/fullbody
1 day rest
repeat

PUSH
Incline BB bench press 5x5
Flat DB bench press 4x6-8
Weighted Dips 4x10-12
Incline flyes or pullover 4x10-12
Ab work Hanging leg raises 4x12-15
DB press 5x5
Rear delt flyes 3x10-12
Side lateral raises 3x10-12


PULL
weighted pullups 5x5
45° Bent over rows 4x6-8
One arm bench db rows 4x8-10
Incline bench rows 4x10-12
Deadlift 5x3
BB shrugs 4x10-12
DB Curls 4x10-12
Ab work 3x90

LEGS/FULLBODY
Back squats 5x5
Front squats 4x8
Lunges 4x10-12
Calves(alter.seated/standing) 4x30
BB press 5x5
Pendlay row 5x5
BB bench press 5x5
Concentration curls 4x6-8

Rate pleaseeee... so far getting good results

>>38994034
>Isnt SS the only kind of strength training kek lel XD you can't train str doing more than 3 exercises a day.

Never gonna make it.

>>38994104
The <3 days a week thing is more for the spergy anons that try to justify it saying "But you need rest days LOL, 3 days a week is just as good as 6."

They're just delusional faggots who will never make it. It's possible to make it on 3 a week, you just need to do a bad ass split and really go hard when you do get gym time. I ain't bitching at you for having time constraints, if you work 70 hr work weeks in a warehouse and have a family good for you getting 3 gym days.

ty for the stats, faggot. You seem pretty based.

>>38993838
is this cool to do?

>>38994218
>ty for the stats, faggot. You seem pretty based.
4 U

>>38994117
I imagine that you cant really make much progress on the leg/ fullbody after doing the push and the pull day right before...
Besides that It looks alright.

>>38993767
If you have dedicated push/ pull/ leg days I would throw in more assistance exercises.
crossovers on push, kroc rows/ cable rows on pull, some posterior chain work on legs.

>>38993241
the sticky was created for people like you.
8 lbs in 5 months is pretty shit man, and the exercise choice and rep ranges makes 0 sense.
What are your lifts for reference?

>>38992570
ppl are more for bodybuilders
upper/lower is more powerlifting

>>38992726
tire out you mean fatigue

>>38993081
no ss goes over the basic lifts for beginners.
just add accessories

Tue
Pull-up progression
Calf-raises

Wed
Bridges progression

Thu
Side lateral raises
OHP

Fri
Leg raises (while hanging from pull-up bar)

Sat
Squats progression (bodyweight only; working up to pistol squats)
Biceps curls

Sun
Push-ups progression
Some light cardio (Swimming or going for walks, anywhere between 40 and 120 minutes)

Mon
Rest

I do 5-10 minutes of warm-up before every workout. I add stretching, static holds (planks etc.) and HIIT to the workout when I feel like it.
When I end up skipping a workout, I simply add the day's main exercise to the following day's workout.
Once I'm not overweight anymore I'll add handstand practice to my daily routine, and later do handstand pushups instead of OHP.
Design goals of this plan:
- make exercising every day a habit of mine
- avoid risk of injury
- be practicable and enjoyable enough to stick to it for the next couple of decades or so
- I focus on bodyweight exercises in part because I'm a fatass trying to lose weight, and becoming able to do more advanced calisthenics exercises is a good source of motivation in itself (I've lost 60 lbs since starting this routine in April)

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>>38994615
I'm mostly following the progressions from Convict Conditioning btw

>>38994117
That's a lot of exercises a day. Don't you get tired/spend a lot of time in the gym?

I run my own PPLPPLX and hit like 6 exercises a day.

Morning routine 7 days out of the week
Full range of motions squats+stretch
Full range of motion fingertip pushups
Full Bridges
Bent Leg chinups
All done till slight muscle pump

Mon, Wed, Fri
Strength based calisthenics workout
3-1 sets
3 minutes of rest between each set
Bulgarian Split squats x 8
Glute ham raise x 6
Assisted one arm pushups x 3-5
Towel chinups. x 8I twist my wrists on the way up So I can really feel it in my forearms biceps and back.
Knuckle handstand pushups x 2-3
Hanging leg raises x 8 with 30 seconds of rest between each set

Tue Thurs
Tabata circuits for 5-20 minutes with 45 seconds rest between each circuit
Squats
Pushups
Bridges
Pike situps
Chinups
No rest between each set.


Would occasionally do a greasing the groove workout of
1 handstand pushup
Assisted one arm chinup with a true one arm negative
One arm assisted pushup
10 sets of squats.

Multiple times a day if or when I have time
Will also randomly do other workouts or things just to spice things up.

>>38994844
Well I don´t do much more than you. I do 8 exercises a day. Ab work I dont really count it as exercise, I just do it to rest between chest and shoulder or as a finisher. It takes me between 1.30hrs to 2hrs max.

>>38990974
5 years?!

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Tuesday: bench and squats
Friday: same as Tuesday

I also do some accessories like curls and lateral raises while testing between sets on my main movements. Reason I'm not training lats is cause my v taper is too huge I don't want a turtle shell on my back.

Can someone recommend me a good high-rep routine for beginners? My joins are kind of weak right now as I'm just starting, but I don't mind lifting alot and getting a good pump, even if it takes longer.

Day 1
OHP 2x5, 1x5+, add 5lbs/week
Incline bench press 5x10
DB Rows 5x10
Weighted chin ups 3x5

Day 2
Deadlift 1x5+, add 5-10lbs/week
Squat 5x10
Farmers walk 3x

Day 3
Bench 2x5, 1x5+, add 5lbs/week
OHP 5x10
Weighted dips 3x5
Curls 3x10

Day 4
Squat 2x5, 1x5+, add 5-10lbs/week
Deadlift 5x8
Farmers walk 3x

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>>38990600

I'm new to this, so advice is appreciated

5x5 squat
5x5 OHP
5x5 bench

calf raises
crunches
curls
dips

Day 1:
-Incline+decline bench press, 4x5 each
-Decline cable press 3x6
-Flat chest flyes 3x6 superset with dumbbell pullover 3x6
-Trap bar shrugs 3x6
-Rear upright row 3x6

Day 2:
-Barbell rows 4x5
-Dumbbell rows 3x6
-Pull ups + chin ups, bodyweight until incapable of continuing, x4
-Seated cable pull, 3x6
-Back extension with weights, 3x6
-Situps with weights, until incapable of continuing + russian twist

Day 3:
-OHP or arnold press 4x5
-Lateral raise 3x6 + front raise 3x6
-Bent over shoulder flyes 3x6
-Machine OHP 3x6
-Skull crusher 3x6
-triceps cord pulldown

Day 4:
-Squat 4x5
-Deadlift 4x5
-Hamstring curl 3x6
-Calf raise 3x6
-Farmers walk with trap bar
-EZ bar bicep curls
-reverse bar bicep curls
-dumbbell bicep curls
Started out as a weak fatty, been on this for 2 months, got good progress but since my diet is shit it's hard to tell.

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I'm currently following this right now as a beginner, is this decent?

>>38990974
Dude, you are a fucking retard. That routine, that amount of time, that frequency, those weak ass lifts for someone putting that valueable time into lifting. You better be 7' foot tall to justify that DYELness

>>38995024
On and off yeah

>>38996869
What's wrong with the routine? Why would you not go daily. How are my lifts weak? Not 7 foot, 6'4" & 20 years old.

How would you improve the routine?

r8 pls

>A
squat
overhead press
sumo deadlift
chinup
seated cable row
lateral raise
facepull

>B
squat
bench
pendlay row
high cable fly
low cable fly
seated machine dip

>C (sundays only)
1000yd swim

Compounds are mostly 5x5, everything else is 3xF or higher reps. Is it bad to interchange certain lifts? Like when my quads are too blasted from squats, I'll do leg curls and abductor machine instead. Or replace flys with incline/decline bench now and then.

2 months beginner here, found a starter program and I decided to fuck with it and this is what I have now
AB alternate, 3 times a week, all of these workouts are 3s*10r, listed in the order I do them. 20-30 mins cardio after workout session.

A
Bench press
Squats
Horizontal dumbell rows
Inclide dumbell press
Tricep pushdowns
Leg press
Calf raises
Leg curls

B
Overhead press
Deadlifts
Lat pulldowns
Dumbell bicep curls
Overhead dumbell press
Assisted pullups
Assisted dips
Weighted incline sit ups

Is this enough for a 2 months beginner?

>>38997714
Its just a jealous manlet, ignore him, you have my dream stats.
How long have you been lifting? How many cycles of bulk-cut have you done?

MONDAY:

DUMBBELL SWINGS 1X20
CLEANS 2X10
OVERHEAD PRESS 2X10
FRONT DUMBBELL LATERAL RAISE 2X10
CHEST PRESS 2X10
INCLINE DUMBBELL CHEST PRESS 2X10
PULLOVER 2X10
TRICEP EXTENSION 2X10
TRICEP PUSHDOWN 2X10
DEADLIFT 2X10
GOODMORNINGS 2X10
DUMBBELL LAT RAISE 2X10
BARBELL ROW 2X10
LAT PULLDOWN 2X10
INCLINE BICEP CURL 2X10
HAMMER CURL 2X10
CALF RAISE 4X12
LEG EXTENSION DROP SET
GLUTE ISOLATOR DROP SET
SQUAT 2X10

WEDNESDAY:

DUMBBELL SWINGS 1X20
ALTERNATING DUMBBELL MILITARY PRESS 2X10
DUMBBELL SIDE LATERAL RAISE 2X10
CLEANS 2X10
BENCH PRESS 2X10
INCLINE BENCH PRESS 2X10
FLYS 2X10
DIPS 2X10
SKULLCRUSHER 2X10
DEADLIFT 2X10
PULL UP 2X10
SEATED ROW 2X10
DUMBBELL LAT RAISE 2X10
BARBELL CURL 2X10
REVERSE BARBELL CURL 2X10
STANDING CALF RAISE 4X12
GLUTE ISOLATOR DROP SET
LEG EXTENSION DROP SET
SQUAT 2X10

FRIDAY:

DUMBBELL SWINGS 1X20
CLEANS 2X10
MILITARY PRESS 2X10
DUMBBELL SIDE LATERAL RAISE 2X10
BENCH PRESS 2X10
INCLINE DUMBBELL PRESS 2X10
PULLOVER 2X10
TRICEP BEHIND HEAD EXTENSION 2X10
TRICEP PUSHDOWN 2X10
DEADLIFT 2X10
PULLUP 2X10
BARBELL ROW 2X10
LAT PULLDOWN 2X10
INCLINE DUMBBELL CURL 2X10
HAMMER CURL 2X10
CRUNCHES 1XFAILURE
KNEE RAISES 2X10
CALF RAISE 2X10
GLUTE ISOLATOR DROP SET
LEG EXTENSION DROP SET
SQUAT 2X10

>>38999193
Too much volume for a beginner annon
Focus on the big three (A squat,A press,A puul)
and add in tow or three accessories like curls or lateral raises annon

>>38996407
yea thats ok
also look at >>38996814

>>38999721
Does doing too much have bad drawbacks? Do I lose gains or just make inefficient gains? I feel that unless I spend a 1.5 hrs per session, I don't get much.

>>38999780
most people at the gym make no gains because they dont do H I G H Q U A L I T Y reps

Love Candito and jelly of his weights

But holy shit I need to skip over any parts where he stares at the camera

B-b-but at least he has a 6/10 gf

Rate this pls


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

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

Light = ~70℅ of 3x5 load

>>38999780
You can over train and hurt your self kinda meme.
You want to keep it simple as a beginner to slowly make gains by adding a small amount of weight on the bar.
As a beginner you shouldn't need so many exercises if you add the right weight that you struggling with for 3x5

>>38999850
would swap seated rows with t bar row and pull downs to pull ups