Routine Thread

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>>39703362
I do a 5/3/1 style for my main lifts and hypertrophy secondary exercises. I took a screenshot of my spreadsheet; easier than typing it all out. It's not perfect by any means. But all the programs I've made have been similar to this one and it has been working for me so far.

Lift stats so far:
Bench: 260x1
OHP: 170x1
Squat: 425x1
Deadlift: 475x4 (Trying for 500 on saturday)

aint got no routine.. well, kinda.
got tired of doing a strikt routine, so now i just do a 3 day push pull legs kinda thing, about 3 exercises per body part, i i feel like going heavy i go heavy that workout, if i feel like going lighter and just chasing the pump i just do.
i dont go to the gym to pretend im a powerlifter or bodybuilder, i just go there to feel good and keep in shape.

>>39704466
Awesome stuff breh. Thanks for posting. Might give this a shot

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Did SL5x5 for a while, interrupted by several injuries. Now doing this:

xxAxBxA xxBxAxB

A - Push Day
Front Squats
DB Lunges
DB Bench Press
DB OHP
Tricep Pushdowns

B - Pull Day
DB Rows
DB Curl&Press
Chin-Ups
Deadlifts
Cable Twist

Doing most exercises 4x8-12
Cardio or Stretching / Bodyweight training on Off-Days

pic related my before pic, going to take an after pic in a couple of months

also open for questions and criticism

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Good routines out there for military strength? Considering enlisting after I finish college and I want to be stronger/bigger than I currently am since my endurance already meets the standards.

5'10 145 lbs atm

>>39704466
>>39705294
OP here, just did your thursday routine, found myself really enjoying it. Gonna do it for a week and see if I modify anything. Thanks again anon

>>39705330
Looks like you need to do some more core work outs, your bf is low enough, you should get yourself a nice six pack before bulking imo

>>39705571
I've heard good things about kris gethan's daily muscle builder. Might be something worth checking out

I'm doing a 3day/week A B thing where I do a push day and a pull/legs day. Works well for me.

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http://www.bodybuilding.com/fun/vinced3.htm
I did this, couldn't figure out what to do next. So I just started it again.
Started in August this year at 145lb
Currenly 171lb

A little over 1.5y ago I weighed 130.

>>39706119
No arms, no chest, no calves, piss stains on boxers. Noicee.

>>39706119
>>39706147
Be fair; his calves are more there than his entire upper body combined

>>39704466
475x4 deadlift, but trying 500? you might have some unstable technique with your deadlift that causes you to break down sooner than you should at heavy weights

when I pulled 405x5, I pulled 500x1 the week after, I couldn't have pulled 475 for more than one rep.

>>39706147
Just reminds me of how disgusting I was when I weighed 130
No piss stain, dick cropped out for /fit/

>>39706194
How long did it take you to pull 5pl8?

>>39706194
That's absolute bullshit. I can move 210kg for a triple but I still wouldn't attempt anything higher than 225 for a single. 90 fucking pounds out of a goddamn 5? No. You don't just add that much weight.

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Is SS the best routine for straight up strength? Not looking for mass

>>39706614
pls halp

>>39706958
Ss is a starting point so you can learn the movements, build your cns and Nail down proper form.

You would then move to a more specific program (Such as powerlifting)

You would also know this if you

>READ THE FUCKING STICKY

>>39707007
I did SS in the past but never broke 100/150/215/250

Should I just start from the beginning?

>>39706552
I literally did it, though? This might come as a shock, but ability to do reps with a certain percentage of 1rm varies wildly between people. But being able to do 95% for 4 reps like that guy before indicates his technique is unstable.
>>39706325
Took me about two years of consistent lifting.

>>39707048
Are you lifting consistently still?

> obligatory read sticky

>>39707559
No I stopped like 12 mo ago, working and school full time made it hard to get a consistent schedule

>>39704466
thanks dude

This routine gave me the best results and was the most fun to do.

>Day 1 – Chest
- Bench 5/3/1 with first rep last
- Incline Bench 5x10 @ 50-70% WM
- Face Pulls 5x10
- Chestly Flyes 3x10
>Day 2 – Deadlift
- Deadlift 5/3/1 with first rep last
- Squats 5x10 @ 50-70% WM
- Pull ups (assisted) 5x10
- Incline Curls 3x8
- Reverse Curls 3x8
>Day 3 – Shoulders
- OHP 5/3/1 with first rep last
- Bench 5x10 @ 50-70% WM
- Face Pulls 5x10
- Lateral Raises 3x8
>Day 4 – Squats
- Squats 5/3/1 with first rep last
- Deadlift 5x10 @ 50-70% WM
- Pulls ups (assisted) 5x10
- Dumbbell Row 3x8

In order to get something out of this routine you should probably be at 1/2/3/4 for at least a set of 5.

>>39707862
Sorry, the assisted pull-ups shouldn't be on there, I just changed that when I gave this routine layout to a friend who wanted to switch things up.

It should be weighted pullups 3xF on deadlift day and bodyweight pullups 5x10 on squat day

Also, face pulls aren't necessary at that volume that often unless you're like me and have relatively weak posterior delts.

>>39705571
Help me help you here. What branch are you enlisting in, and for what position? Advice for a guy going into the Army as a pencil counter is going to be drastically different from a guy going into Marine training.

I'm doing Greyskull LP on a massive cut (I want to drop 10 kg ASAP). It's simple, fun and gives me plenty of time for cardio. I can't wait to go in tomorrow for squats, bench and Pendlay rows.

>>39707886
I'm not the op but I'm going into the navy in a few months. Just want enough strength to make boot camp a breeze. What do you suggest?

>>39707886
I'm about to get my BSc and while I don't want to be an officer now I think I may want to later. For now I want to enlist as a 68W and get airborne with my contract, if not an op40.

>>39707907
Push ups, sit ups, and running are going to be your bread and butter. Butterfly kicks and pull ups are your next priority, and everything else depends on who's drilling you.

Running is pretty straight forward. If you can run two miles, then you'll be fine. If you can run 3 miles (your training typically ends in a 5k marathon) then even better. If you want to be an officer, then start working on 5 miles. There are plenty of 5k running guides online. Take your pick. Just get to running.

Push ups and sit ups are the next, and alongside flutterkicks/planks/squats/whatever your Drill Instructor thinks is funny to watch they'll be your main source of punishment as well. An easy program for increasing your numbers is: Find your one minute max. (Let's say it's 45.) Divide that by three. (15 here, you got this.) Every day, do three sets of that three and rest one minute between the sets. (So 15, rest, 15, rest, 15.) Then up the number by one every day. (On day two do 16, rest, 16, rest, 16.) If you can get your one minute max to 60 each for pushups and situps, then you're golden.

Navy basic is like a halfway point between the Army's "Zone out and pretend you're in a gym class." style and the Air Force's "Let's get in their heads and try to get them to commit suicide." style. Just do whatever exercise they tell you to do, and remember that they're not allowed to hit you anymore. You'll do fine. Marines are a totally different story in every aspect.

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How many different exercises is too many for a session? e.g. is 6 exercises too much for one muscle group if I do 3 sets of each etc

>>39706025
Glad ya liked it.

>>39708145
What should I do if I plan on becoming a marine officer?

>>39708145
Please answer :(((

>>39707886
>>39708034
anon?

>>39708364
Bumping for this anon's sake

Hey fit! Need some advice on my abs routine. I basically do a 3 day split PPL (PxPxLxx, 40~80 minutes cardio on rest days). My main work out is about 40 minutes, and then I do around 20 minutes of abs training. Thing is, I can't find a good progression, so here's what I do, I'd like your opinion on it...

15Kg/33 lbs weighted plank (1'15" each side, and 1'15" one arm/one leg, so 5 minutes total)
10 hanging knee raise (I use a home pull up bar so I can't really do hanging leg raises)
30 weighted crunch (10Kg/22lbs)
40 bicycle weighted crunch (10Kg/22lbs)
20 Leg raise (lying)
20 Knee raise (lying)
30 Weighted side crunch (10Kg, each sides)

I tried decline crunch/sit ups, but I find them to easy in comparison of the weighted crunch...

>>39706040
thanks man! Do you have any suggestions? I already do the DB Bench Press, DB OHP and DB Curl&Press single handedly to work my core more.
I'd also like to get a bigger back.

>>39705571
100 reps military press, every other day

>>39703362
https://notehub.org/6cvvk

I've been in SS for 4 months and I'm going to switch to Candito's Linear Strenght/Hypertrophy. However, I'd like to fuck around this christmas and use it to deload with full hypertrophy. Which hypertrophy routine would you recommend for 1 month? I'm not retarded, I know that running a routine for 1 month does nothing, my intention is is getting some fresh air before hopping back in

>>39703362
I work out mon wen fri and do a push pull split with legs on pull day, i really like the 1,5 per week frequency and just love the pp split.
Push :
bench/incline heavy
Pushpress/ohp
Dips/pushups
Frontraise/dbpress
Landminepress/pec iso
Latraise
Tri iso

Pull:
Rack pull/power clean
Leg press
Calf iso / leg extension
Curls
Lat pulldown
Bb row/chinup
Trap row

Making sicc gains on this, after i dropped squats and deads cuz i lack flexibility for now

>>39710485
Lol@ Landminepress

Relative beginner here.
Is there any muscle group I'm not hitting with these exercises?

Pullups
Dips
(sometimes Chinups and Pushups)
Squats
Calf raises
Bench press
Hammer curls

>>39703362
5/3/1

Day 1 - Military Press
Tri-Set 1:
>Military Press 531 / Pullups 3x10 / Obliques 3x10
Tri-Set 2:
>Push Press Jokers / Pullup / Obliques 3-5x10
Tri-Set 3:
>Barbell Row / Dips / Obliques 5x10
>Calf Raises

Day 2 - Deadlift
Superset 1:
>Power Clean 5x3 / Hanging Leg Raises 5xF
Superset 2:
>Deadlift 531 / Hanging Leg Raises 3xF
Superset 3:
>Front Squat 5x5-8 / Hanging Leg Raises 5xF
>Calf Raises

Day 3 - Bench Press
Tri-Set 1:
>Bench Press 531 / Chinups / Obliques 3x10
Tri-Set 2:
>Incline Bench / Chinups / Obliques 5x10
Tri-Set 3:
>Pendlay Row 531 / Dips / Obliques 3x10
>Calf Raises

Day 4 - Squat
Superset 1:
>Power Clean 5x3 / Hanging Leg Raises 5xF
Superset 2:
>Back Squat 531 / Hanging Leg Raises 3xF
Superset 3:
>Snatch Grip Deadlift 5x5-8 / Hanging Leg Raises 5xF
>Calf Raises

>Posting routines without body pics

What's the point

>>39710841
>implying what routine you do has any significant effect on how you look

>>39710937
>implying it doesnt

>>39710727
You don't directly hit your abs, nor your traps. And I'm not sure how much you hit your back with the squats...

>>39710993
80-90% of results are diet and consistency.
Even if you routine is total and utter crap, if you're consistently training and have a good diet, you'll see good results.

>>39711339
you forgot genetics. diet, consistency and genetics are the main factors that determine how you look. routine choice is not that important as long as it's not completely retarded.

can someone rate my PPL?

Pull
Seated Cable row 3x8-12
Lat Pull down 3x6
Behind the neck lat pull down 3x6
Hammer curls 3x8-12
Bicep curl 3x8-12
EZ bar curl 3x8-12
Deadlift 6x4-8

Push
Incline bench 3x8-12
Chest flies 3x8-12
Bench 3x8-12
OHP 3x6
Behind the neck OHP 3x6
Deltoid flies 3x8-12
Arnold press 3x8-12
Tricep pushdown 3x8-12
Standing tricep pullover 3x8-12

Legs+Abs
Squat 6x4-8
Leg curl 3x8-12
Leg extension 3x8-12
Calf raises 4x6-10
Decline sit ups 3x15-20
Plank @1:00min+
Torso rotation machine 3x15 each side

>>39710072
Anyone?

>>39711509
Just curious, how long does it take you to do it?

>>39706194
I haven't tried any higher weights yet. Doing the normal progression of 5/3/1. Rather slowly build up than rush into a heavier weight.

>>39703362
Doing Sean10mm's SS rn with a flatmate. Started with no lifting experience mid-September, and I was thinking of transitioning into Bill Starr's 5x5 come January (Christmas break right now, will likely not find much time to work out when I come back home between family & friends).

Current:
AxBxAxB
xAxBxAx

A
3x5 100kg Squats (with two warmup sets: 1x5 60kg, 1x5 80kg)
1x5 110kg DL (warmups: 1x5 70kg, 1x5 90kg)
3x5 70kg Bench (warmups: 1x5 50kg, 1x5 60kg)
2x10 Barbell bicep curls (currently 35kg)
2x10 bweight dips

B
(Squats same as A)
3x5 60kg Pendlay rows (warmups: 1x5 40kg, 1x5 50kg)
3x5 40kg OHP (warmups: 1x5 25kg, 1x5 30kg)
2x10 Underhand Lat pulldowns (57.5 kg)
2x10 Overhand Lat pulldowns (54.5 kg)

198cm/6'6" 98kg/216lbs

I'd want to go for something that'd build muscle more evenly. My goal is to overall become stronger but not to completely neglect isolations (currently my chest and arms need work from what I've been told). Would adding flights to workout A help or should I dive into 5x5 and just watch my diet more carefully?

>>39711870
Usualy 1:00-1:20

So I want to get back to lifting
Pls rate this:

Monday
> Press / Bench
> Squat
> Chin-ups
> * Rows
> * Facepulls

Wednesday
> Bench / Press
> Deadlift
> Rows
> * Triceps extensions
> * Light Press / CG Bench

Friday
> Press / Bench
> Squat
> RDL
> Chin-ups
> * Rows
> * Curls

Non * exercises are 3x5+, just like greyskull LP.
* exercises are for volume, 3x8-12)

About to start Arnold's blueprint to mass, anyone done it?

>>39710727
Not much shoulder work in there

>>39711912
you'll smash 500

conservatively your max should be around 525

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>>39713777
Thanks bro. I'm going to do it here in 3 hours or so.

>>39710727
If I could add only one main exercise a week to this it would me the standing OHP

>>39711509
>deads last
>behind 3 different types of curls

for what purpose

how are you not exhausted by the end for those

>>39710072
Still bumping that.

>>39715053
should i do the dead lift before the curls?

>>39715144
I would think bench, ohp, squat and deadlift should always be first for their respective days.

>>39704466
Just did the Friday workout; switched weighted pull ups for lat pull downs and added an extra set. Also ran a mile after, and 15 minutes in sauna after, feeling good. I haven't deadlifted in years, but did my 1 rep @ 2.5 pl8s, prolly could've done more but didn't wanna overexert and injure myself. It's pretty shitty but damn it felt nice doing those again.

Hey guys, working on a new routine and I wanted some feedback...

ABxCDxx

A: Upper (Strength)
Bench 5x5
Pull-Ups 5x5
Weighted Situps 5x5
Overhead Press 3x5
Rows 3x5
Reverse Curls (5x8)

B: Lower (Strength)
Squats (5x5)
Standing Calf Raises (5x12)
Deadlifts (3x5)
Barbell Shrugs (3x20)

C: Upper (Hypertrophy)
Chinups 3x12 (f on last set)
Dips 4x12
Preacher Curls 4x12
Wheel Rollout 5x12 (alternating pattern)
Hammer Curls 3x8

D: Lower (Hypertrophy)
Front Squats 4x8
Seated Calf Raises 4x12
Leg Press 3x12
Hanging Leg Raises 3x8
Deadlift 3x5

>>39715144
Normally you do the lifts use bigger muscle groups. Compound lifts->isolation lifts. That's my perspective though

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Is this too extreme for an intermediate lifter getting back into fitness after 2 years of a broken hand? Planning on doing this completely with dumbells unless otherwise specified.

>>39716848
I wanna say not at all, but everyone is different. I'd say start with dumbbells, and once you feel comfortable, move on to barbell. Just don't be stupid, I.e., "hurr derr let me lift 225 right away". You know your body best, don't rush into heavier weights and you'll be fine.

>>39703362
If I do PHUL, can I swap out deadlifts with something like bent over rows on a machine or something?

I have herniated discs and I can't DL.

Same things with squats, actually. Can I sub in with something like leg press?

>>39703362
I do a plp routine. Everything 3x5 except the ones I name

Pull
Weighted pulls
Deadlifts
Lat pull downs 3x10
Rear delt raises 3x12
Db rows 3x10

Legs
Rdl
Bb hip thrusts
Leg curls 3x15
Calf raises 5x20

Pull
Weighted chins
Bent over rows
Power cleans
Shrugs if I can do it after the cleans. 3x20 though if I'm not done

Plpxxplpxx

>>39707862
How fucking fat are you that you can do 1/2/3/4 for a set of 5, but need to do assisted pullups for 5x10?

>>39717019
Sweet! I'm gonna sub the Barbell rows with one hand dumbell rows as its gonna be easier on my hand.

>>39717170
How fucking dumb are you that you can't read the rest of the thread?

Monday
Squat 3x5
Press 3x5
Supine pendlay row 3x5
Suitcase carries 3x

Optional
2-3x10-15 Lateral Raise/2x10-15 DB curl

Wednesday
Reverse close grip 3x5
Squat light 3x5
Deadlift 1x5
Shrugs 3x6-8

Friday
Press 3x5
Squat 3x5
Supine Pendlay row 3x5
Suitcase carries 3x

Optional
2-3x10-15 Lateral Raise/2x10-15 DB curl

Power clean practice whenever until I can see a coach, then PCing on Monday and Friday, replacing shrugs with rows and weighted chins after I PC.
Eventually switch to chins
Nightly neutral grip chins and facepulls

>>39710153
I think he meant core as in abs and obliques. try captains chair leg raises and reverse cable crunches for core

>>39717122
No front work at all?

>>39705285
You rock, good sir!
10/10 made me turn my life around!

>>39710727
Add rows and some ab work. Some deadlifts would also be noice

>>39703362
AxBxCDx

A:
Squat 5/3/1
Deadlift 5x2 @80-83% of training max
Facepulls 3x12-15

B:
Bench 5/3/1
Cable row 5x10
OHP 3-4x5-8 @65-75% of TM
Facepulls 2x12-15

C:
Deadlift 5/3/1
Squat 3-4x5-8 @65-75% of TM

D:
OHP 5/3/1
Weighted Chin-ups 5x5-8
Bench 3-4x5-8 @65-75% of TM
Lateral raises 2-3x10-12

Joker sets on the 5/3/1 stuff usually every other week. Increase training max after 3 weeks, deload week after 6 weeks.

>>39707886
Not the guy you responded to. But usmc in 29 palms. Got out of MCT and my pullups became next to no existent.

I need a workout routine to improve my pullup/pushup game. While also trying to lose weight. (The number of pullups is more important than the weight)

>>39710072
Still no one?

>>39720872
Bump for anon