>routine thread

Just do Starting Strength + accessories

>>39170439
looks not bad OP. I would run that if i had to run a PPL

Here is mine

Monday
>Snatch Grip High Pull: 4 x 5
>OHP: 4 x 8
>Squat: 4 x 8
>w. Chinup: 4 x 6
>Cable Crossover: 3 x 15
>BB curl: 3 x 10
>Hanging Leg raise: 3 x 10

Wednesday
>Deadlift: 5/3/1 with drop set
>Flat DB press: 4 x 8
>DB Row: 4 x 8
>Lateral Raise: 3 x 15
>Skullcrusher: 3 x 12
>Neck Curls: 3 x 20

Friday
>Power Cleans: 5 x 3
>Push Press: 5 x 3
>Pause Squat: 4 x 6
>Pullup: 4 x 10
>chest Dip: 4 x 10
>DB Hammer curl: 3 x 15
>Leg Raise: 3 x 10

>>39170787

Already have

>>39170439
That's a shit ton of volume for training 6 days a week bro...

What's your stats?

>>39172003
Thats reddit's PPL.

>>39172197
Well there you go...It's a shit routine for any goal...

Too much frequency for a strength specific program and too much volume for a hypertrophy specific program.

You would make similar gains doing crossfit and be just as likely to injure yourself with the shear amount of stress you are putting on your body.

File: Screenshot_20161017-215409.png (545KB, 1440x2560px) Image search: [Google]

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Thoughts?

>>39172197
I;m not OP and I;m bot doing that PPL. Just telling you what that was

Right now I'm doing SS on a cut(gotta lose 10kgs more- current 5'10 at 80kg) with some accessories

If I'm cutting and have to do fat loss should I stick to SS?

>>39172517
Depends on your bodyweight and how long you have been lifting dude. What's your stats?

>>39172414
See
>>39172229

>>39172229

Nothing wrong with it ya mong stick to doing three exercises a session and never going over five reps and complaining that you look skinny fat

>>39172003

Did a linear strength routine and got to

55kgx5
85kgx5
125kgx5
180kgx5

Routine in that picture is much more enjoyable though and I like getting a sickening pump

>>39172694
Been lifting with a proper program for 2 months (was on a brosplit before that but no progress)
Current lifts are 40/60/90/100 kg all 3x5 except deadlift. Since I'm cutting they have stalled
Current weight is 80kg at 5'10

File: zach-evetts.jpg (20KB, 300x400px) Image search: [Google]

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>>39172893
>skinnyfat

>>39170439
i just do curls every day while browsing /fit/

>>39172893
Ask me how I know you've been lifting for less than a year...

Do you even know what frequently means as it pertains to weight training?

>>39172922
That's pretty respectable for novice routine gains.

If you still would like to do a Push / Pull with an emphasis on hypertrophy I'd cut back on the volume and do something like this:

Push:

(3-5 sets) Squat variation
(3-5 sets) Barbell / Dumbbell Bench variation(s)
(3-5 sets) OHP / Lateral Raise variations
(3-5 sets) Dips or Triceps Extension variations

Pull:
(1-2 sets) Conventional DL / (2-4 sets) RDL
(3-5 sets) Weighted Pull ups / Chin ups
(3-7 sets) Rear Delt Work / Row variation(s)
(3-5 sets) Biceps Curl variation(s)

PPPPPPx / PPxPPxPPx etc.

>>39173173
Depends on what program your doing. I'm will to guarantee that you are under recovering though

>>39173309
Frequency*

>>39170439

A:Lower and Horizontal pulling
Front squats specific cycle (supersetted with calf raises)
Deficit SLDL 4*6
DB paused row 3*5-10
RDL 1*20 supersetted with ab work
Machine row 2*15-20 supersetted with grip work

B: Upper
Clean and Press 3/5/1
Weighted chins work up to top set of 1-6
Weighted dips 3*5-7 + AMRAP @BW
Lat Pulldown 2*15-20
BB Curl 4*6-8
LTE 4*6-8

C: Lower and vertical pulling
DL max effort then back off sets @80-85%
Back Squat dynamic effort 8-10*2-3 @70-80% supersetted with calf raises
Good mornings supersetted with ab work
Pendlay row supersetted with grip work
Leg curls supersetted with lunges

D: Upper
Bench Press specific cycle
Z-Press moderate effort
Weighted chins top set of 1-6 then back off AMRAP @BW
Dips 1*AMRAP
Facepulls 2*20
BB Curls light
Incline curls
LTE
Lateral raises supersetted with triceps extension

>>39173309
I'm this guy >>39172517

Doing SS on a cut

how can u say I;m under recovering? what should I do?

Full body 3 times a week, A/B alternating

A.

Flat Dumbbell Press 3x8
Machine Isolation Chest Press 3x8
Flat Dumbbell Fly 3x8
Chest Dumbbell Pullover 3x5 (heavy)
Weighted Chest Dip 4x5 (heavy)
Wide Pulldown 3x8
Cable Row 3x8
Lateral Dumbbell Raise 3x8
Anterior EZ bar front raise 3x8
Smith Trap Raise 3x5 (heavy)
Smith Calf Raise 3x8
Squat 3x8
Hanging Leg Raise 4x8

B.

Incline Dumbbell Press 3x8
Close-Grip Bench 3x8
High Cable Fly 2x8
Low Cable Fly 2x8
Dumbbell Pullover 3x8
Weighted Dip 4x8
Reverse Pulldown 3x8
Cable Curl 3x8
OHP 3x8
Smith Trap 3x8
Smith Calf 3x8
Leg Press 3x8
Hanging Leg Raise 4x8

Thoughts? AxBxABx

A:
Incline BB press: 3x5
Incline DB press: 3x5
Hip thrust: 3x5
Lateral raises: 3x8

B:
Pullups: 3-5x5
Pendlay row: 3x5
Deadlift: 1x5
BB curl: 3x5-8

hammer curl + press two 30lb dumbells
2x10

squat with two 30lb dumbells pressed together on my chest
2x5

get up under this really big piece of concrete i have sitting on a stump and stand up with it in my arms
1x3

snatch and clean this slightly smaller piece of concrete i have laying on the ground next to it\
2x4

kinda do some incline pushups on the arms of a plastic lawnchair
1xsome

>>39171085
bump
Any critique

Monday:
>30-45min cycling
>3x10-15 cable pull ups
>3x10-15 barbell OHP
>3x(sit ups, pushups, side plank, plank)
>20min rowing machine
>stretching

Wendsday:
>30-45min cycling
>5x10 legpress
>3x(sit ups, pushups, side plank, plank)
>20min rowing machine

Thursday:
>2km jogging
>some invall training
>2km jogging
>2x(sit ups, pushups, side plank, plank)
>streching

Friday:
>15min cycling
>3x10 cable pull ups
>3x10-15 bizeps
>3x10-15 trizeps
>3x(sit ups, pushups, side plank, plank)
>15min cycling

Sunday:
>2h-3h cycling (MTB)

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>>39174585

PHAT + Extra Accessories (1/3)
Day 1: Upper Body Power Day
Please help me fix my routine. I never feel tired at the end. Natty btw.150lbs 5'10'' lifting for 2 yrs
Pulling Power Movement: Bent over rows
DB Rows
Assistance Pulling movement: Weighted Pull ups
Auxiliary Pulling movement: Rack chins
Pressing Power Movement: Flat dumbbell presses
Assistance pressing movement: Weighted dips
Assistance pressing movement: Seated dumbbell shoulder presses
Auxiliary curling movement: Bicep Curls
Auxiliary extension movement: Skull crushers
BB Standing Shoulder Press

Day 2: Lower Body Power Day

Pressing Power Movement: Squats
Sumo Deads
lying leg curls
Planks & Crunches

Day 3: Rest

>>39175072
(2/3)

Day 4: Back and Shoulders Hypertrophy Day

Bent over rows
Weighted Chin-ups
Seated cable row
DB Shrugs
Close grip pulldowns
Seated dumbbell presses
Upright rows
Side lateral raises
OHP
DB Rows

Day 5: Lower Body Hypertrophy Day

Lower Body Power
Squats
Sumo Deads
Leg presses
Lying leg curls
Abs

>>39171085
I dont know 90% of these exercises

AXBXAXX
BXAXBXA
A
3x5 Strict overhead press
3x5 Lowbar squat
1x5 Deadlift


2-3xAMRAP chins until weighted for 2x5-8
2-3x10-15 Landmine laterals (to be replaced with 2/3x10-15/20-25 landmine lateral raise/band facepull superset)

Optional
2-3x5-10 Overhead shrug


100 reps each side 4-way neck work
Seated calve raise 3x6-10

B
3x5 lowbar squat
3x5 Bench Press
3x5 Pendlay Row (To be replaced by power cleans)

Power clean practice
2-3xAMRAP Chins, until able to do them weighted on A, then replace with 3x6-10/20-25 overhead shrug/band facepull superset

100 reps each side 4-way neck work
Seated calve raise 3x6-10


Things to add:
C25k
External rotations, scapula pushups and wrist rolling on the daily
Stretching and lying external rotations after training
Eventually a high volume daily chinning program once I can manage 12 chins for 3 sets
Weighted carries on fridays

How does it look?
I want to get better at chins, but I'm waiting until I can get my squat to 3pl8+ to cut.
The extra shoulder/back work is because I have a torn labrum, and I've got to give those areas maximum priority.

File: 1464020537043.jpg (114KB, 615x1279px) Image search: [Google]

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>>39174585

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>>39174585
>squatting 3x8 for the 12th exercise on A days

bamp

ABCxABCx

-- Chest & Triceps --

Bench 3x8/5x5
Incline bench 3x8
Flys 3x8
Dips 3x10
Tricep pushdown 3x8
Tricep extension 3x8
Abs

-- Back & Biceps --

Seated/chest supported rows 3x8
DB Rows (to hip) 3x8
Pullups 3xf
Face pulls 3x12
Curls 3x8
Hammer curls 3x8
Deadlift 1x5 (once a week)
Forearm curls 3x8

-- Legs & Shoulders --

OHP 3x8/5x5
Lat raises 3x8
Front raises 3x8
Shrugs 3x8
Squats 5x5
Calf raises 3x12
Lunge 3x20 (10 per leg)
Pull through 3x8 (if didn't dl yesterday)
Abs

PPL isnt't working for me too good because I can't do OHP+Bench on same day without getting too tired from one lift that it affects the other, would a routine like this with shoulders and chest on different day be better?

>>39176238

Why not just alternate between light and heavy for OHP and bench

>>39176329

Benching a light weight I can already handle is not progressive overload so won't lead to gains, right?

Why is doing them on different days not even better than doing it that way? (the routine is basically PPL with shoulders moved to leg day)

>>39170787
>2016
>still doing Starting Kek

ISHYGDDT

File: 1440803888110.jpg (114KB, 612x612px) Image search: [Google]

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Workout 6 days a week, 3 workouts like this: ABCABCrestABCABCrest etc.

A workout(legs):

4 x 12 Squats
3 x 10 Leg Press
3 x 10 Sissy Squats
3 x 10 Hack Squats
4 x 12 Seated Leg Extensions
4 x 12 Lying Ham Curls
4 x 12 Seated Calf Raises
4 x 20 Standing Calf Raises

Workout B (Back and Biceps):

4 x 12 Deadlifts
4 x 10 Lat pulldowns
3 x 10 Pullups
3 x 12 One Armed Dumbbell Rows
3 x 10 Barbell Rows
3 x 10 Yates Rows
3 x 10 Cable Rows
3 x 12 Barbell Bicep Curls
3 x 12 Dumbbell Hammer Curls
3 x 12 Cable Bicep Curls
4 x 8 Cable Hammer Curls
3 x 10 EZ bar Bicep Curls
4 x 10 Chinups into a 5 x 5 Wrist Curl superset

Workout C(Chest and Triceps):

5 x 5 Barbell Bench Press
4 x 10 Dumbbell Bench Press
4 x 8 Barbell Incline Bench Press
4 x 10 Dumbbell Incline Bench Press
3 x 12 Barbell Decline Press
3 x 15 Dumbbell Decline Press
4 x 12 Machine Press
4 x 12 Dumbbell Flys
4 x 10 Cable Flys
3 x 12 Barbell Flys
5 x 12 Dumbbell French Press
3 x 10 Ex Bar French Press
3 x 10 Skullcrushers
4 x 10 Incline Skullcrushers
3 x 12 Decline Skullcrushers
2 x 9 Weighted Dips
3 x 40 Tricep Pushdowns
50 Diamond Pushups into 50 One Armed Pushup Superset Dropset where I take off my weighted vest after 2 sets (I do this until I'm passed out)

I don't do shoulders because I just walk on my hands wherever I go.

>>39170439

A:
5 miles on elliptical
2x30 10lb. kettleball jump squats.
2x30 high knees.

B:
2x30 situps
2x30 pushups
2x30 dumbbell excersize things where I lift them from waist to above head and back down.


ABABAxx

I have no real equipment and am moving in a few weeks so can't sign up for gym.

File: thisguyeh.jpg (385KB, 1213x1517px) Image search: [Google]

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Push
>bench 5x3 (alt with OHP)
>bunch of tricep/chest accessories
Pull
>deadlifts 5x3 (alt with cleans)
>bench of lat/bicep accessories
Legs
>curls 5x3 (alt with chinups)
>bunch of bicep accessories

File: rotuine.png (6KB, 964x122px) Image search: [Google]

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>tfw too lazy and depressed to even follow this most days

>>39176812
fat cunt

>>39175438
pls rate

>>39176990
i know :(

the only place i have to do chinups and leg raises is a branch on a tree in the woods behind my house but I'm scared i'll break it

wow you guys seriously do like 15 different fucking exercises every time you go to the gym? you're no better than reddit no wonder you all look DYEL. Lol make sure you do IF and cycle your BCAAs for maximum hyper-toffee

>>39177225
>>39177225

what does DYEL stand for?

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>Monday

>High Bar Squats 5x5
>Front Squat 5x5
>Leg extension 3x5
>Leg Press/Power clean 5x5/5x1

Tuesday

>Overhead Press 5x5
>Dumbbell OHP 3x10
>Lat Pull down 3x10
>Row 3x10

>Wednesday

>Bench Press 3x10/5x5 (depends how I feel)
>Dumbbell flat bench 3x10
>Chest flies 3x10
>Chest Press Machine 3x10

>Thursday

>Low Bar Squats 5x5
>Deadlifts 3x5
>Leg Curls 3x10
>Barbell/Dumbbell Lunges 3x10

Rest on Friday, Saturday, and Sunday
It's a pretty generic schedule, I am opened to new suggestions and halp.

5x5

wow

>>39170439
Monday:
Bench Press 5x5
Curls 5x5
Sit ups 3x50
Wednesday:
Bench 5x5
Curls 5x5
Sit ups 3x50
Friday:
Bench 5x5
Curls 5x5
Sit ups 3x50
My name is Chac

>>39177369
ss + gomad

M/W/F
45 min sprint/run
db ohp 3x12
db flat bench 3x14
weighted dips 3x10
db lunge 3x12

T/TH
45 min sprint/run
wide grip pull ups 3x8
chins 3x8
db rows 3x12
db shrugs 3x10

Spent 6 months in 5x5 barbells, been on this new routine for 9 months now, started at 3x8 and just slowly upping reps.
Cardio was added 2 or so months ago for my cut.

What is the better intermediate routine, 5/3/1 or Texas Method? Also what accessories do you guys recommend for either?

>>39178427
Texas method

File: Screenshot_2016-10-23-05-42-56.png (759KB, 1280x720px) Image search: [Google]

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Been thinking of starting pic related, is this any good?

>>39178619
this looks excellent

>>39178520
Whys that? And what accessories do you recommend with it?

>>39178619
looks bretty gud

Fierce 5 Intermediate with 2_Suns linear progression for main lifts.

reminder to have fun in the gym and that you dont always have to stick to an exact autism routine

File: 1477071279789.jpg (55KB, 480x344px) Image search: [Google]

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>>39170439
Some info I currently have a lot of free time as I've sold my company and I am on a temporary hiatus from work. All I do is sit in the house all day.

The following was presented to me by a PT I've employed and I have showed him a few of the routines in the sticky and he asked me to follow this and if I don't get results I'll get my money back

>Monday chest (decline flat incline bench. Cable crossover, pec deck)

>Tuesday Triceps (skull crusher, overhead and tricep press down, tricep dips,)

>Wednesday Shoulders (ohp, Arnold press, front raises, side lateral raises, bent over lateral raises, shrugs)

>Thursday Bisceps (preacher curl, hammers, concentration curls, alternate dumbell curl)

>Friday back (seated rows, close grip front lat pull down and long grip behind neck lat pull down, pull ups)

>>39180783
Saturday abs and legs (Squats, leg press, lying leg curl, planks, hanging leg raises, sit ups, Russian twists)

>>39170439
You literally pulled this from Reddit

>>39180783
>>39180821
Anyway I wanna know of this is a good program or am I being memed. Mind you I won't be losing any money because he will pay me back

On an Upper day, is it better to do:

Main push->Main pull->Secondary push-> Secondary pull->and so on to get a bit of rest in between each one so you can lift heavier in them or:

Main push->Secondary push-> more push->Main pull->Secondary pull-> more pull to get more of a "burn" or some other reason?

>>39180827

yep it's a great routine

>>39180783
you will make gains but it's retarded amount of exercises per bodyparts and the exercise selection makes no sense either:
-incline/flat/decline benching on the same day, pointless
-4 exercises for your bicep, pointless
-triceps dips and skullcrushers, pointless
-no reason to arnold press, and again retarded volume
-no reason to do both behind the neck pulldowns,you will just snap your shit also rear delt raises are usually better suited for back day
-just squat, do calves and abs but no fucking meme situps and leg presses
Overall it is a horrible routine
Traits of a good routine:
-Compound movements with lower reps
-Isolation work with higher reps when you are not a beginner anymore
-You work the same muscle groups every 4-5 days
It is all in the fucking sticky which you did not read

>>39180963
both behind the neck and front pulldowns*

>>39171085
You have no idea what PPL is.

Lmao

>>39176457
Well it was mildly funny

>>39180978
He does, ya just need to ready properly.

>>39174585
Too many exercises, wrong order, horrible rep ranges

PULL
- [ ] 2x5, 1x5+ snatch deadlifts/2x5, 1x5+ barbell rows
- [ ] 3x8-12 Pulldowns OR Pullups OR chinups
- [ ] 3x8-12 seated cable rows
- [ ] 5x15-20 face pulls
- [ ] 3x8-12 barbell curls SS 3x15-20 wrist curls

PUSH
- [ ] - [ ] 2x5, 1x5+ bench press/2x5, 1x5+ overhead press
- [ ] 3x8-12 overhead press/3x8-12 bench press
- [ ] 3x8-12 incline dumbbell press
- [ ] 3x8-12 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

PULL
- [ ] 2x5, 1x5+ snatch deadlifts/2x5, 1x5+ barbell rows
- [ ] 3x8-12 Pulldowns OR Pullups OR chinups
- [ ] 3x8-12 seated cable rows
- [ ] 5x15-20 face pulls
- [ ] 3x8-12 barbell curls SS 3x15-20 wrist curls

PUSH
- [ ] - [ ] 2x5, 1x5+ bench press/2x5, 1x5+ overhead press
- [ ] 3x8-12 overhead press/3x8-12 bench press
- [ ] 3x8-12 incline dumbbell press
- [ ] 3x8-12 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

a:
bench 3xrpt
squat 2xrpt
ohp 2x12

b:
deadlift 1xf
pullups 5xf
rows 2x12

axbxaxxbxaxbxxrepeat

come at me

A
OHP 5x5, 1x5
OHP 5x10
DB OHP 5x10
Lat Pulldowns 3x10
Hammer Curls 3x10
Curls 3x10
Lat Raises 3x10

B
Squats 5x5, 1x5
Hanging Leg Raise 5x10

C
BP 5x5, 1x5
BP 5x10
DB Incline Bench 5x10
DB Rows 3x10
Hammer Curls 3x10
Curls 3x10
Lat Raises 3x10

D
Diddy 5x5, 1x5
Crunch 5x10

ABCDABCD..etc

>>39180783
As a rule of thumb you should remember that anything coming out of a commercial gym PT's mouth is just shit

Hey guys, i'm in first year of med school and i have VERY little time (and money) to exercice. I mean like 30 min a day top after waking up before going to class.

So what's the most effective way to use that time ?

I was thinking of doing this shit 4x time : http://7minworkout.net#!/exercises?l=en but i feel like i can find something better

7 months in, just hit Intermediate.
I'm so happy with GSLP
Microplates and AMRAPs saved my life

AxBxA

A
>Bench/OHP 2x5, 1x5+
>Squat 2x5, 1x5+
>Pulldowns 3x5-8
---assistance---
>incline DB press 3x8
>DB rows 3x8
>Leg Press 3x8-10

B
>Bench/OHP 2x5, 1x5+
>Deadlift 1x5
>Pendlay Rows/Pulldowns 3x5-8
---assistance---
>Dips 3x5
>Lat Raises OR Seated Shoulder Press 3x8
>RDLs 3x8-10


Just added Leg press and RDLs: I've been neglecting Squat and DL because I wanted to get my upper body progress started and now that I finally did I wanna make my lower body stronker as well.
I really recommend GSLP, I spent my first 4 or 5 months struggling SO MUCH with progress with Bench, OHP and Rows and amraps, microplates and the good choice of assistance work totally started my progress when I thought I was just doomed to no gains. I guess I'm getting my noob gains after 7 months

File: 1453875915850.png (120KB, 1142x846px) Image search: [Google]

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I follow this

File: Untitled13.png (37KB, 594x1140px) Image search: [Google]

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I really fucked myself when I stopped following my own program. I slowly did less and less exercises until I just realised I'm doing basically 3-4 exercises a day 6 days a week.

I just opened up my old routine file and I used to do at least double the amount of exercises.

I've just altered my routine and took some exercises out that I won't do anymore, like weighted dips, and SLDL. Pic related is what I'm gonna be doing properly from now on.

Any feedback?

>>39177305
Dildo Your Ess (L)faggot

AxBxAxx
BxAxBxx

A
Squats 3x5
OHP 3x5
Deadlifts 1x5
Pull ups 5x5

B
Squats 3x5
Weighted dips 3x5
Weighted chin ups 3x5
Face pulls 2x20

>>39180978
lel, my program isnt a PPL. its a fulllbody routine.
>>39181059
Thanks brah

>>39175310
the only one you have an excuse for not knowing is snatch grip high pull. How are any of the other exercises obscure at all?

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If u want godtier aesthetics, do this.

Monday
Spoto press 5x@9
Squats whatever I feel like that day
DB bench 5x@8
T bar row 3x12

Tuesday
Slingshot bench 5x@9
Deadlift to 1rm
CGBP 3x@8

Thursday
See Monday

Saturday
See Tuesday, except no deadlifts

Add 10lbs per workout, reset when spoto press sets are at or below 5x3