ITT we post our routines and anonymous people criticise them

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make sure you try the hottest new program, 5/3/6.4

guaranteed gains, +30lb to your bicep prayer and +50lb to weighted hail mary

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>>39807224

>>39807224

Dogshit brosplit.

>>39807258
7, 7, 6, 6, 6

currently switched to candito linear from SS. was that a good choice or should i go back to SS?

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>>39807262
Most complex plan I have ever seen.

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>>39807262
clearly some sort of powerlifting abomination

which program is this?

>>39807258
fpbp

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>>39807274
you ain't seen nothing yet

>>39807262
>>39807274
>>39807276
https://www.reddit.com/r/Fitness/comments/5icyza/2_suns531lp_tdee_calculator_and_other_items_all/

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>>39807283

Good goym, listen to Boris, he will guide you.

>>39807283
Is it a custom plan?

>>39807287
Jesus fuck, if a routine needs THIS much micromanagement it isn't worth doing.

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>>39807287
>reddit

>>39807274
>>39807318

it's really not that complex 2bh lol

6-7 working sets then a secondary lift, after that i do whatever accessories i want

not anymore complex than gzcl

>>39807224
Hitting up Garrett Blevins' late novice program once the gym finishes its bank holiday tomfoolery.

I enjoy fullbody workouts more than anything else but TM is getting dull, too much of a slog and not enough volume/variance.

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>>39807224
I am doing this one.
First actual program I'm on, been lifting for a year but with no program so my gains have been pretty shit.

Really liking this program though.

>>39807561
fwiw i found TM much more miserable than any other routine i tried

this includes Sheiko

>>39807319
>Disregarding advice because my autistic friends online tell me its cool to hate the website it comes from

I just try to make sure I do all the workouts as many reps as I can.

I always do squats, calf raises, leg extensions, and thigh curls on leg days

and bench, curls, barbell rows, pulldowns, stand up flys and bent over flies and the flies you do leaning on your back, and military press and the rope windy thing with the weight on a string

Week 1 – Day 1
Front squat80%, 5 x 3
Paused front squat (2 second pause in the bottom position)4 x 8
Split squat (bar held like in a front squat)4 x 8
Optional bonus work: Leg press, leg extension, hack squat. You can pick one or two for 3 sets of 8-10 reps.

Week 1 – Day 2
Bench press80%, 5 x 3
Full range dumbbell press4 x 8
Close-grip floor press (1 second stop on floor)4 x 8
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps extension, rope triceps extension. Choose one or two for 3 sets of 8-10 reps.

Week 1 – Day 3
Deadlift80%, 5 x 3
Deficit deadlift (standing on 2" plate)4 x 8
Bent over barbell row (torso parallel to floor)4 x 8
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-ups, leg curl. Pick one or two for 3 sets of 8-10 reps.

Week 1 – Day 4
Push press80%, 5 x 3
Military press4 x 8
High incline (60 degrees) dumbbell press4 x 8
Optional bonus work: Dumbbell lateral raise, dumbbell front raise, barbell curl. Pick one or two for 3 sets of 8-10 reps.

>>39807786
too many reps

lift heavier, fail sooner.

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5'7" and 200lbs. Started lifting again after a year and a half a month ago and made some small gains. I'm cutting so I don't know if this is routine is right for me.

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Is this a good program to do after completing SS? No bully pls

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>>39807319
>these are the kind of retards that complain about no gains

nigger i'll use any site that has decent resources

>>39807842

PPL is the dogshit split. Either do an U/L split or continue to do fullbody 3x per week.

strengtheory.com
http://www.canditotraininghq.com/free-programs/

>>39807857
But at a certain point heavy Squats and Deadlifts (candito asks for 3x6 or 2x6) is just too much imo.

rate my routine please, PPL.

A A x B B L x

Pull A
Deadlift 5x5
Seated rows 5x8
Lat pull down 5x8
Hammer curl 5x8
Preacher curl 5x8
Forearm curl 3x15

Pull B
Deadlift 5x5
T bar row 5x8
Behind the neck lat pull down 5x8
EZ bar curls 5x8
Concentration curls 5x8
Reverse forearm curls 3x15

Push A
Incline bench 5x5
Bench press 5x5
OHP 5x5
Deltoid flies 5x8
Tricep pushdown 5x8
Sitting tricep pull over 5x8

Push B
Decline bench 5x5
Chest flies 5x8
Behind neck OHP 5x5
Arnold press 5x8
Skullcrushers 5x8
Dips 5x8

Legs
Squat 5x5
Leg curl 6x8-12
Leg extension 6x8-12
Calf raises 6x8-12
Pushups 60
Pullups 30

Abs
Decline sit ups 3x15
Plank 1:00min+
Torso rotation 3x15 each side

i do abs twice a weeks.

>>39807690
How do you rate the Sheiko stuff? I want to get stronger but have no real interest in competing.

A
Bench 3x5
Squat 3x5
Cable rows 3x8

B
ohp 5x5
diddly 3x5
DB curls 3x8
Tricep rope extension 3x8

ABxABxx hows this look. been lifting for 2 years

should i do ABABAxx then alternate BABAB

>>39807283
People consider this complicated?

>>39807885
This, that shit will destroy you eventually and your deadlifts will always suffer after squats

>>39807885
>>39808249

have you dyels even tried it?

Your body does a better job at adapting to heavy loads than you think. Its all about starting light and working your way up.

Plus you're only supposed to do it for a short time period.

>>39808241
>lifting for 2 years
>asking how this looks

Rest atleast a day between doing squats and deadlifts and between OHP and bench

>>39807224
No squats, deadlifts, or BP?

kek

whats a good routine for auschwitz survivors? I don't want to fall for the SS meme(bad mobility, lordosis, thight hamstrings) however in brazil people only know splits. I've seen some gains on it but i don't think its enough to look like a REAL man.
Is a PPL routine good?

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>>39808298
I mostly use machines and not free weights. YES, I know this will trigger a lot of people. I am currently ottermode and have no desire to become huge (unlike most people on this board). You can still get decent results without squats, deadlift, or BP.

>>39807262
A plan so complex and still triceps and biceps are mixed up

>>39808318
>implying barbell lifts make you huge

>>39808283
AxBxAxB?

how would that work...?

AxBxAxBxx?

>>39808405
I don't understand how you don't understand this.

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Please rate my dumbbell routine.

Every exercise is 3x8-12
When I hit 12 reps I up the weight
The last set is AMRAP
If I go over 12 I up the weight.

Push Monday/Wednesday

Squat Press
Dumbbell press
Push ups

Pull Tuesday/Thursday

Weighted chins ups
Dumbbell rows
Dumbbell deadlifts

Is this enough volume?

>>39808283
>>39808405

like my only rest days are the days inbetween workouts? AxBxAXBXAXBXAXBXAXBXAXBXAXB???????


or can i do AXBXAXBxx

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>>39808405
>>39808434

lol

>>39808423
i always was led to believe you need 2 rest days back to back to fully recover at the end of the week. so are you saying i would just do AXBXAXB continously or would it be AXBXAXB THEN x x

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>>39808439
DELET THIS

A
Squat 5/3/1
deadlift 5x3

B
OHP 5/3/1
bodybuilding work, mostly vanity stuff like curls

C
Deadlift 5/3/1
Squat 5x5

D
OHP 5x5
bodybuilding work

>>39807682
Is the increment 2.5 lb on each side or is it 2.5 lb in total?

>>39807224
terrible horse shit for clueless idiots who want to burn their shit out without seeing any real development for the sake of vanity.

aka the usual "bodybuilding" split.

>>39808197
convoluted garbage dreamed up by a scrawny little midget.

>>39808316
PPL is good if you wanna put in 4-6 days a week. Upper/lower if 4 days and full body if 3 or less days

Doing fierce 5 novice. What do people think of this?

R8

Fullbody: AxBxAxB

Day A:

Weighted Dips/Flat Bench - 4x5-10 rep (8-10 reps for dips, 5-6 flat)
Dumbbell bench - 4x8-12
Tricep pushdown/Close Grip Bench - 4x8-12
T-Bar row - 4x5-10
Lat pulldown 3-4x8-12
Dumbbell row - 3-4x8-12
Dumbbell/Barbell shrugs - 3-4x8-12
Hammer/dumbbell/preacher curls -3-4x8-12
Back/Front, Hack, Sumo Squats, Leg presses - 4 sets

Day B:

Incline barbell/Incline dumbbell bench - 4x5-12 (5-6 barbell or 8-12 dumbbell for reps)
Barbell overhead/dumbbell overhead (same as above)
Weighted chins/ T-bar row - 4x5-10
Seated rows/Lat Pulldown - 4x8-12
Dumbbell pullovers - 4x8-12
Facepulls - 4x8-12
Hammer/dumbbell/preacher curls -3-4x8-12
Dumbbell/Barbell Shrugs -3-4x8-12
Back/Front, Hack, Sumo Squats, Leg presses - 4 sets

Question: During 531 is it possible to lower the progression from 10/5 lbs per cylce to a smaller ammount?
I really want to have slow but steady progression

ULULULx

Upper:

Weighted Pull Ups: 3x4-6, 2xAMRAP
Weighted Dips: 3x4-6, 2xAMRAP
Rows: 4x8-12
DB Overhead Press: 4x8-12
Bicep: 4x8-12
Tricep: 4x8-12

Lower:

Front Squat/Deadlifts: 3x5, 1xAMRAP at backed off weight
Leg Raises: 2x10-15

Anything else I should add?

>>39808269
Yes I am currently doing it ( candito 6 week linear). With an additional exercise ( snatch grip dl) I feel its too much. I can do it sure, but I feel it could be better.
Maybe your dyel loads are just so small your body has no prob with it.

>>39807790
Why? I mean its split up in 4 days.

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What can I improve fellows?

>>39808457
do u have autism?? dude it says what it says just stfu

>>39809322
u shouldnt be training legs 3 days a week. if u want to do 6 day split do PPLPPLx so u do legs twice and upper body 4 times since u have more muscle groups in ur upper body

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Stronglifts 5x5

>>39807224
>program explains which way adductor and abductor excercises go
nigga if you abduct someone it's damn clear you're gonna get the fuck OUT from where you were.

>>39808995
you don't know what you are talking about

>>39807224
Rate my routine pls, I'm thinking of switching things up bc bench is stalling but I wanted to hit 1/2/3/4 before I stopped LP:

AxBxAxB

A:
Flat Bench 5x5
Incline Bench 3x8
Face Pull 2x10
Tricep Extension 3x8
Deadlift 1x5
Dumbbell Curl 3x8

B:
Squatz 3x5
OHP 3x5
Lat Pulldown 3x6-10
Lateral Raise 3x12

Chest Tris

Dumbell press
Superset Curls
Overhead Tri Extension
Incline Fly
Decline Bench
Weighted dips
Fly
Incline Bench
Superset Curls
Crunches and Obliques for some core

Shoulders

Dumbell Press
Front Raises
Lateral Raise
Rear raises
Shrugs

Back/Bis
Lat Pulldown
Superset Tri rope pulldown
Lateral Rows
Medial Rows
Superset Tris again
Front pulldown machine
Bent over dumbell rolls
Dumbell Curls
Hammer Curls

4 sets on compounds, 3 on isolations

12-15 reps 4 weeks straight. High weight 5 rep max every 5th week.

Hurt my knees so I avoided legs a bit, will be adding squats, RDL and Calf raises in a week or so back into the mix

>>39809212
Of course

https://www.muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

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5x5 on the main lifts and 3x10 on the other ones

>>39811378

Good luck getting linear progression at 3x10 on assistance work lol

Pick a wide (5-10 rep range), progress from top to bottom, add weight when you reach the top

>>39808457
Ithe says what it says? Could your Mongolia ass be more clear faggot. Shit advice? Shit advice my routine is flawless

>>39811378
would add squats on your first A day so you're squatting twice a week and deadlifting once. would also add OHP to your B day and C day, then remove it form your A days so you just bench on A days, it'll give you a lot more volume for pressing overall and you can probably handle it fine.

>>39809211
Working same bodyparts 4 times a week?? seems like to much shit at once with over 30 sets a workout!!

>>39808767
Don't do that intensity with deads after squats. Do rather romanians or SLDL with more volume.

>>39808272
Seems like fun. Do cardio in your rest days or at least a couple of hours after lifting. Cardio may rise cortisol levels after a heavy workout.

>>39811402
Will do that, i seem to never progress on the accessory lifts

A
Squats 10 sets of 1,2,3,4,5,6,7,8,9,10
Same for bench
Same for rows
B
12345678910 deadlifts
Military press
Curls
Tricep extension

All same rep range
Do 3x10 shrugs and 3x20forearms curls on day B (unnecessary but I think I have relatively small traps and forearms)

ABABABABABAB

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>>39811789
wtf is this shit

>>39807857
>PPL is the dogshit split
Can someone please explain why people say this? PPL is the most fun routine for me

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>>39807224

Current routine:

Saturday:

Lat Pulldown 3x5
OHP 3x5
Deadlift 1x5

I currently do 177.5 on the Lat Pulldown and 107.5 on OHP. Added deadlifts recently, so only at 105.0, but I expect that to gain fast.

I'm thinking about adding a second light day during the week:

Push-ups 3x5 (done using the barbell and rack using weight vest progressive overload)
Squats 3x5
Deadlifts 1x5

What does /fit/ think?

MON SQUAT BICEPS
TUES OVERH PRESS
WENS DEADLIFT
THURS HEAVY BENCH
FRI SHOULDER TRICEPS
SAT BACK AND ABS
SUN CHEST HIGH REP

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Made this routine and Im pretty happy with it so far:
A-B-C
I go three times a week
4 sets of 6 for pretty much everything, except maybe isolation excersises.
A:
Squats
OHP
Deadlift
Bench Press
Incline Dumbel bench
Dumbel curls
Barbel curls

B:
Squat
OHP
Deadlift
Bench Press
Pendlay row
Triceps barbel extentions
Triceps rope extenions

C:
Squat
OHP
Deadlift
Bench Press
Dumbel OHP
Shrugs
Leg extenstion
Calve Raises

After every workout I end with some incline crunches and russian twists untill fatigue.

Opinions?

ABCxABC

A:
Hip thrust 3x10-12
Bulgarian split squat 3x10
Romanian deadlift 3x8-12

B:
Pullups 3x6
Pendlay row 3x6
Chinups 3x10

C:
Bb/Db Incline bench 3x6-8
Low to high cable fly 4x12-15
Lateral raises 6x10-15

>>39810352
come on, they are easy to confuse

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Modified stronglifts, this does not include accessories that I do (push ups, pull ups, chin ups, dips)

Thoughts? training for strength.

>>39807825
How many gains am I missing out on if I don't do amrap on the last set?

>Monday – Rest

>Tuesday – Chest
- Bench 5/3/1 with first rep last
- Incline Bench 5x10 @ 50-70% WM
- Face Pulls 5x10
- Chestly Flyes 3x10

>Wednesday – Deadlift
- Deadlift 5/3/1 with first rep last
- Squats 5x10 @ 50% WM
- Pull ups (Weighted) 3x5-F
- Incline Curls 3x8
- Reverse Curls 3x8

>Thursday – Abs and Cardio
- Jump rope 500 jumps
- Treadmill sprints 20 sprints, 15 second intervals
- Hanging leg raises 5x10
- Decline sit ups 5x10
- Wrist Curls 3x8

>Friday – Shoulders
- OHP 5/3/1 with first rep last
- Bench 5x10 @ 50-70% WM
- Arnold Press 5x10
- Lateral Raises 3x8

>Saturday – More back
- Snatch Grip Deadlifts 3x10
- Deadlift 2x10 @ 50-70% WM
- Pulls ups (Bodyweight) 5x10
- Leg Press 3x8
- Dumbbell Row 3x8

>Sunday – Abs, Cardio, and Grip
- Jump rope 500 jumps
- Treadmill sprints 20 sprints, 15 second intervals
- Hanging leg raises 5x10
- Decline sit ups 5x10
- Farmer’s Walks
- Reverse Curls 3x8

Been messing around with an old routine that worked for me to try to add in some conditioning and grip training.
Any ideas of how this could be improved or modified?

Not gonna post my routine, I'm fairly new to this. How much should I be resting tho?

>>39813598
Follow-up. Am I doing it wrong if I'm still sore the next time I work the same muscle group?

>>39813009
Missing upper back stuff, side laterals, facepulls, calves, abs, tris, bis, and grip

really limited

>>39813598
Depends on how much volume and intensity you have in your routine and how much you're eating and sleeping.
If you're a fairly new lifter like you said, you're eating at or above maintenance, and you're getting a good amount of sleep, then you could get by with one or two days of rest a week.
On the other hand, if you've been lifting a while and you're running a routine with a high volume and/or high intensity, then you'll need to take three days a week off or at least easy or you'll burn out and potentially hurt yourself.

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PUSH:
---Bench Press
135 x 5
145 x 2
155 x 2
185 x 2
205 x 2
225 x 2
135 x 15
---Tricep Cable Pull Down
5 x 5
---Tricep Machine
3 x 10
2 x 15
---Side Shoulder Raises
3x10
---Front Shoulder Raises
3x 10
---Reverse Flys
3 x 10

PULL:
---Sitting dumbbell curls
3 x 10 @ 30lbs
---Hammer Curls
3 x 10 @ 25lbs
---Bar bell curls
2 x 15 @ 40lbs
1 x 10 @ 30lbs
1 x 5 @ 20lbs
---Lat Pull Downs
3 x 10
---Rows
3 x10
---Forearm Curls
2 x 20 @ 20lbs

Legs:
---Run a mile
---Squats
---DeadLifts
---Leg extensions
---Legs curls
---Calf Raises

>>39813649
aren't rows and pull ups/chin ups enough for my upper back?
>side laterals
I don't really know how to answer this one, I guess I can do a variation with rows where I use a wider grip.
>calves
pretty sure I don't need any calf isolation exercises as I'm training for strength.
>abs
read previous.
>tris,bis and grip
pretty sure bench, pull ups, chin ups, dips, push ups are enough for tris and bis, and I do farmer's walks from time to time so I'd say that's enough for my grip.
I'm only 6 months in btw, pretty new.

i just started lifting a month ago.


day 1:

bench press 5x5

dumbbell chest press 5x5

the universal fucking machine english not being my native tongue i don't fucking know the name of this thing and damn you pull from both sides of it and in front of your body 5x5


day 2:

deadlift 5x5

walking squat with weights three sets of walk front to back accross the gym floor

leg extension 3x8

leg press 3x8


day 3:

chins 3x8

bent over rows 3x8

assisted rows 3x8

dips 3x8

3x8 triceps at the universal machine (lol)


is this fine for a noob ? i'm also thinking of cutting off my anti psychotic meds slowly to speed up metabolism. have switched meals for oatmeal and am eating a lot more chicken and pretty much switched pasta out of my diet entirely. appreciate any tips for a beginner


also weigh 90 kg pretty well built with wide shoulders but have gained way too much eating this shitty medicine.

>>39813756

i put triceps in day 3 for some reason but i do them day 1 and i do bicep curls and forearm exercises day 3

>>39813779

dips also day 1

>>39813756

suddenly a gym song plays somewhere but it sounds like it is being played in my room and it's to mock me from going to the gym. fuck this shit bros i'm not quitting. I don't give a fuck about any crazy shit going on right now if some demon is gonna keep me from trying to elevate my health and my way of living it will have to kill me from now in. i'll fucking slaughter anything in my way

>>39813666
trips !!

>>39812306
needs curls

I'm doing madcow
Am I being dumb

>>39813756
Machine you're looking for is pec fly machine

Did you read the fucking sticky? Machines are an absolute waste for noobs. Get the fuck on starting strength and squats instead of all the bullshit leg stuff you're doing.

Good job doing deadlifts though :)

>>39807224
ABCDXABCDX basically
>A
Bench
Dips
Flies
Incline bench
Rope pulldown to absolute failure (3 sets + 2 drop sets to failure)
>B
Squat/leg press
Leg extensions
Hip abduction
Calf raises 4-5 sets to failure
>C
Deadlift
Bent over horizontal rows
Seated low rows
Lat pull-downs
>D
OHP
Shrugs
Core isolation
Bicep isolation

>>39814314

alright, thanks

>>39814333
Ooo, four day split. You're going to catch a lot of shit for this one.

>>39814349
Unironically, not trying to meme on you, machines really are a total waste for morst folks. check out Starting Strength. Can't really go wrong with it as a beginner.

Also be sure to eat a lot, and not eat garbage. Whole milk is your friend. Get rest. Look up form videos and work hard to get it right. It will pay off later, and better form means quicker gains.

Starting Strength legit changed my life (for the much better)

Can someone rate my routine? I do reg parks 5x5 with a ton of accessory work. Weeks go like this AxBxAxx BxAxBxx.
A day
Bench 5x5
Incline 5x5
Back squats 5x5
Pull ups 5x5
Calf raises 2x20
Tricep extensions
Shrugs 5x10
Rows 5x10
OHP 5x5
Farmer walks

B day
Front squats 5x5
Pull ups 5x5
Curls 2x10
Rows 5x10
Power cleans 5x5 (no barbells to deadlift because planet fitness)
Calves 2x10
Tricep extensions 5x10
Incline 5x5
Bench 5x5
Farmer walks
I'm new to lifting but I'm trying to hit everything a lot. Pls help

>>39814402
So no more rope pulldown?

>>39814402

No don't worry bout that, i keep my ego pretty tamed and am always geared towards actually listening and improving. i'm getting on starting strength in two days let's go

>>39814424
If you do starting strength, no. Stick to what's on there, and don't add ancillary exercises. Rope pulldown is fine for other routines though, but not my thing

>>39814435
That's the right attitude for fitness.

Other day some crossfitter fag was doing deadlifts and rounding his back horribly with 135, asked if I could give advice and he said "I know what I'm doing, asshole." Have fun in snap city

>>39814418
Way too much shit per day. Try to keep between 3-6 exercises in a single day, and do that day at least twice in a 7 day period. I suggest you look at a PPL. 3 day split, mostly compounds and some accessories.

Despite what others will day, I also suggest only doing one of your big 3 (squat, dl, bench) in a single day, and keep one day of rest between squats and deads. Like pull, push, legs, rest, repeat.

Day A (all 3x8):

>Bench Press
>Incline DB Press
>Cable Flies
>Klokov Press
>DB Overhead Press
>Lateral Raises
>Tricep Extensions

Day B (all 3x8 except otherwise):

>Back Squat
>Front Squat
>Deadlift 3x5
>T-Bar Rows
>Pullups 5xF
>BB Curls
>Hammer Curls

And cardio on off days

1rms
squat 395
bench 250
deadlift 500

re jacked & tan 2.0
first week, first day
3 sets of 6 reps+
>work up to 10rm
so that last set I should load up ~295 and do 10 reps?

mad confused about this honestly

>>39810157
i mean it isn't shit or anything like that

>>39814452

i actually think that's a cultural thing. This pride of people thinking they have something to defend when it comes to their craftmanship in any area is sickening, the average skilled individual in any area of life has this disturbing delusional way of judging his own skill in the terms of what is good and bad. I think it stems from our pop culture definition of "talent", people just want to believe in the magic pill of talent and the definition of that word is just so blown away by society that it's pretty much fetishized and bred into our consciousness. You'll find these people anywhere, trying to protect their egos while feeding themselves this story of them being way above their skill level and it just hurts them in the end.


true greatness is achieved from having well versed mentors, dedicated partners with good communication skills and practice and effort. fuck the magic pill

Day 1 Chest/Abs
5x5 Bench
5x5 Incline Bench
4x10 Butterfly
Dumbbell Flies 4x10

Day 2 Legs
5x5 Squat
4x12 Seated Leg Curl
4x10 Seated Leg Extension
4x15 Calf Raise

Day 3 Back/Abs
Reverse wide-grip pullups until failure because I can't do them yet
Shrugs 4x12
Bent-Over Row 5x5
Lat Pulldown 4x10

Rest

Day 4 Shoulders/Abs
Push Press 5x5
Dumbbell Lat Raise 4x8
Dumbbell Shoulder Press 4x10
Front Dumbbell Raise 4x10

Day 5 Arms
Preacher Curl 5x5
Dips 5x8
Hammer Curl 4x10
Overhead Tricep Extension 4x10

Rest

All ab routines are
Weighted Crunches 5x10
Russian Twists 5x10
Planks 3x until failure

Repeat

Please criticize heavily, I haven't been lifting for too long.

>>39808224
it's not bad but if you don't eat to gain about a pound a week the fatigue accumulation will absolutely level you

Any good 3 day routines that focus on butt gains?

>>39815536
Fewer movements

Hit muscle groups that you want to progress twice a week, you can maintain muscle groups with once a week

>>39815570
There's plenty of IG whore workouts out there but I can make you one if you want

>>39815608
Can you link me to some? Preferably bodyweight if possible

>>39815622
No I won't but here are some bodyweight ass movements

Clam shells for abduction/external rotation
Glute bridges (single legged to add intensity)
Step ups (higher height to add intensity)
Sprints
Pulsing squats (only the bottom half of the movement, so start position is bottom of squat end position is just above parallel)

You'll feel that my friend

>>39807224
MONDAY: Heavy Bench/Volume Shoulders.
Bench Press.
Klokov Press with Jerk.
Dumbbell Shoulder Press.
DB Lateral Raise.

TUESDAY: Heavy Squats/Volume Deadlift/Misc Back & Abs.
Oly Squat.
Sumo Deadlift.
DB Row.
Lat Pulldown or Chin Ups.
Chest Supp. Row.
Good Morning.
Ab Wheel.

WEDNESDAY: Light Explosive Work or Bodybuilding Assistance.
Power Snatch or Power Clean.
DB Row.
DB Hammer Curl.
Hamstring Curls or Leg Press.
Face Pulls.
Calf Raises.
Barbell Shrugs.

THURSDAY: Volume Bench/Chest & Arms.
Bench Press.
Incline Bench.
Close Grip Bench.
DB Press Superset with DB Flyes.
Bodyweight Dips to failure.

FRIDAY: Heavy Deadlift/Volume Squat/Misc Back & Abs.
Clean Grip Deadlift.
Oly Squat.
RDLS.
Lat Pulldowns or Chin Ups.
Chest Supp. Row.
Back Extensions.
Ab Wheel.

File: 1482412309070.jpg (343KB, 1446x1080px) Image search: [Google]

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AxBxCDx

A:
Squat 3x5
Bench press 3x5
Incline DB bench 3x10
Incline DB fly 3x10
Lying tricep extension 3x10

B:
Deadlift 1x5
Barbell row 3x5
DB row 3x10
Pullups 3xF
Facepull 3x10
DB shrug 3x10
DB curl 3x10

C:
Squat 3x5
OHP 3x5
DB press 3x10
DB lateral raise 3x10
DB front raise 3x10
Lying tricep extension 3x10

D:
Weighted pullups 3xF
Chinups 3xF
Lat pulldown 3x10
Facepull 3x10
DB shrug 3x10
DB curl 3x10
Hip thrust 3x10

I'm 29, never lifted and i'm fat as fuck. I want to salvage whats left of my body so I can at least look half decent in clothes

What's the best beginner's routine? At this point I don't really care about strength. I want to look as good as possible

>>39816263
SS+cut+cardio

Just a heads up, your body will never be what you want it to be. You will never have your goal body, because as you approach closer and closer to your goal, your goal slowly starts to change without you noticing. Biggest MFs in the gym don't have their goal bodies.

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AxBxAxx BxAxBxx

A (push)
Bench press 3s
Chest flyes 3s
OHP 3s
Lateral raises 3s
Weighted dips 3s
Skullcrushers 2s
Hanging leg raises 3s

B (pull + legs)
Squats 3s
Deadlift 1s (every second workout)
Weighted pullups 3s
Bent-over rows 3s
Machine rows 2s
Barbell curls 3s
Calf raises 3s

>>39816273
>Just a heads up, your body will never be what you want it to be

Thanks, yeah I'm aware of that. I'm 6'4" and 363lbs so loose skin is going to a bitch. I'll never be truly happy but I can eat least be happier and live longer

>>39808905
2.5lbs total, so you add 1.25lbs to each side.

>>39816292
Why do so many people have these 2 day splits that involve two sets of half the shit in the gym?

You aren't hitting the muscles enough. You do one set of deadlifts? One set? One. One set of deadlifts for a workout. Not to mention you can't even go ham on deadlifts if you tire yourself out from whatever the fuck you're doing to get a workout out of 3 sets of squats.

Aim for 4 separate exercises a day. Not 7. You are lacking in everything and excelling in nothing.

>>39816425
I'm fairly strong and noticed it works better for hypertrophy than minimalistic routines. A lot of people fell for the "squats and deadlifts are enough for you core" meme and learned the hard way that not everybody can build the muscles without hitting them directly.

>>39816355
Is it alright to add a 2.5 lb plate on one side of the barbell? My gym doesn't have 1.25 lb plates

>>39816492
Others not succeeding does not make your routine any less shit.

>>39817029
i've been doing that for months now. to be fair, I haven't made any gains in the past month because i've been busy, but when i put in some work i made crazy gains adding 2.5 per side for upper body and 5 per side for lower (including deads). i'd say it's fine.

>>39816492
You have low volume, low frequency lifts. Your entire routine needs to be drastically changed. There's no way you're making progress with the routine you posted. If you want a PPL, do one. Or SS. Or a 4 day split (big 3+OHP have own days, add 3 accessories a day). Or SL. There are a load of effective programs you can slightly modify to meet your needs, but your program is garbage and needs to be trashed. You asked for help, this is help. You can still do core isolations, your routine is just bad. Please refer to starter routines because it is obvious you have no idea what you're doing. Best of luck :)

>>39817107
the problem is, i've been making a tremendous progress with that routine and it worked for me much better than these meme routines such as SS :DD

also, what is inherently wrong with these routines? essentially they're compound lifts with a few accessory lifts thrown in. no particular emphasis on legs maybe? BP and OHP in one day?

>>39813429
some, nothing crazy
>>39807825
add a upper back compound on day2 and you got yourself a good program

>>39817259
>i've been making a tremendous progress with that routine
No you haven't, and you know how I know you haven't? Because your routine is shit. But let's go back into it, again, because fuck it.

>progress
>1 set of deadlifts every day you deadlift
>legs being completely subject to 3 sets of squats, 1 set of deadlifts, and 3 sets of calf raises
>Chest being completely subject to 3 sets of bench, flies, and MAYBE dips if you do them correctly
>Both bent over AND machine rows

If you can post a picture of yourself and prove me wrong, more power to you. However, if you're DYEL and have made minimal noob gains because you simply walked into a gym, then it's time for a change. You're doing a lot of low volume exercises in one day when you could be focusing on really hitting your most important exercises instead. You're wasting energy by treating accessories as if they're main lifts.

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>>39807224
https://www.muscleandstrength.com/workouts/phul-workout
I ran out of noob gains.
Did SS for 5-6 months, switched to GSLP, now I have into a wall and even after deloading I struggle progressing.
I need more volume.

I can go 4 times max per week, so I think the best choice should be PHUL.
Candito's program seems to be basically phul and I see it often recommended so I guess I'm going in the right direction?

>>39817313
>No you haven't, and you know how I know you haven't?

110kg rows and +30kg pullups are shit?

>Chest being completely subject to 3 sets of bench, flies, and MAYBE dips if you do them correctly

9 sets for chest 1,5 times a week versus 3 sets of BP 1,5 times a week and suddenly my volume is too low?

>Both bent over AND machine rows
Machine rows are quite supplementary, nothing too intense, I just like this exercise

>legs being completely subject to 3 sets of squats, 1 set of deadlifts, and 3 sets of calf raises

And that's enough, I know how it is to do squats + deads 3 times a week, legs blow up in size too fast. Different priorities mang.

>>39817395
>110kg rows and +30kg pullups are shit
can you post a picture of your upper back? It's for r-research purposes...

>>39817395
You do a max of 6 sets a week, 3 every other week. Where 9 sets 1.5 times a week comes from idk, your math is off.

Others do 10 sets a week. You do 110kg rows? You sure? Oh yeah, and 1 set a week of anything is low fucking volume.

I'm done trying to help, you want to argue instead of accept realistic advice then go ahead and fail. I'm done trying to help you, be my guest and argue with whomever else tries to help you. You are a new years resolutioner or crossfitter, who knows. Go ahead and fail.

>>39817545
While I say go ahead and fail, I truly wish you beat wishes on your future endeavors. Just don't ask for help then be thick headed.

>>39807341
That's why people think SS is good and GZCL isn't discussed in this board.

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Sometimes when it gets too heavy I drop to 3x5 to keep progressing. The only thing is that a workout takes forever

>>39807262
>60lb difference between his low bar "squat" and his squat

powerlifting, not even once

File: phul.png (23KB, 306x703px) Image search: [Google]

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How does this look?
basically phul but with arm work on U days and less legs since my goal is aesthetics

File: Naamloos.png (33KB, 649x593px) Image search: [Google]

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Is this something for building legs? Doing squats back to back seems a little rough.

I'm still a noob (3 months).

DAY 1 Back & Biceps
Exercise Sets Reps
Pull-Ups / Lat Pull-downs 4 10-15
Under hand bent over rows 4 12-10-8-8
Back extensions 4 12
Incline bench curls 3 12
Row machine 3 10
Negative Pull-ups 3 10

DAY 2 Chest &Triceps
Cable Iron Crosses 3 15
Bench Press 4 15-12-10-8-8
Incline dumbbell fly with close press 4 10
Single arm dumbbell press 4 10
Triceps Push Downs 4 10 each ex.
Cross bench alternating triceps dips 4 10 each side
Hanging leg raise 3 20
Cable twists 3 15
Ab machine crunch 4 10

DAY 3 Legs, Shoulders & Abs
Squats 6 20-15-12-10-8-8
Romanian deadlifts 5 12
Walking lunges 4 12
Overhead press 5 15-12-10-8-8
Lying side lateral raise 4 12
Steering wheels 4 30 sec.
DB Shrugs 4 12
DB Standing calf raises 4 15


Rate? Where should I put my deadlifts?

File: Routine.jpg (206KB, 819x742px) Image search: [Google]

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>>39807224
6', ~173 pounds, maintaining around 3300cals.

File: 1482420194879.jpg (135KB, 1024x551px) Image search: [Google]

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>>39816194
Pls respond

>>39821907
Looks really light on for arm isolation

>>39807857
fuck off you don't know shit

>>39808318
do you fucking think it's that easy to "get huge"? are you fucking retarded?

A B x A B x

A: Chest/Back/Shoulders
Bench Press 3x6
DB Incline Bench 3x8
DB Flyes 3x12
Pullups 3xFail
Lat Pulldown 3x10
Seated Row 3x10
DB Shrugs 3x10
Lat Raise 3x10
Rear Delt Machine 3x10
DB OHP 3x10 + 1xDail

B: Legs/Arms/Abs
Back Squat 3x6
Quad Extension 3x8
Calf Raises 3x15
Close-Grip Bench 3x10
Dips 3x12
Tricep Extension 3x10
Tricep Pulldown 3x10
DB Bicep Curls 3x8
Bicep Cable Curls 3x8
Crunch Machine 3x15
Oblique Twist Machine 3x15
Leg Lifts 3x25 (no leg weights to make them harder)
Oblique Dips 3x15 with 25 LB plate

Day 1
OHP 5x6
Front squat 3x6
Chinups 3x10
Face pulls 3x12

Day 2
Ring dips 3x8
Rows 3x5
Deadlifts 3x3
Farmers walks 3xf
Pistol squats 3x10

Day 3
OHP 3x4
Front squat 4x5
Ring dips 3x10
Ring pullups 3x8
Ring tuck front lever rows 3x6

>>39807224
>no squat, bench, or deadlift
it's like you don't want to be strong

>>39823022
see
>>39808318

A:
Squat 5x5
Bench 5x5
BOR 5x5
Dips 4x8
Pull Ups 4x8
Skullcrusher 4x10
Bicep curl 4x10
Abs

B:
Squat 5x5
OHP 5x5
Deadlift 3x5
Incline bench 4x6
Lateral raises 4x10
Lunges 3x10
Chin Ups 4x8
Shrugs 4x10
Abs

>>39807224
I'm a female beginner just so you know
Workout A
Squats 3x5
Glute Bridges 3x8-12
Leg Curl 2x8-12
Bench 2x5
Rows 2x5

Workout B
Deadlift 1x5
Glute Bridges 3x8-12
Leg Extensions 2x8-12
Press 2x5
Weighted Chin-ups 2x5

3 minutes rest on Squats and Deadlifts, 2 minutes rest on everything else

Frequency: AxBxAxx then BxAxBxx

>>39824698
too much time in gym/10

>>39820279
Pretty good, although I'd suggest cutting down on the number of exercises in the Power Upper day - if your focus is increasing maximal power in your bench press and overhead press, having incline on the same day is probably unnecessary (and probably detrimental). One horizontal pressing movement is probably enough.

Best of luck, bro!

>>39820744
Wayyyyyyyyyyyyy too much volume, man. I count 12 (twelve!) different movements on your "B" day.

If you try doing >6 different movements every gym session, you'll quickly learn to hate lifting. I'd recommend 6 movements per session as a hard upper limit.

Push:
> High bar squats 5x5
> OHP 5x5
> DB Bench 4x10
> DB Flies 3x15-20

Pull:
> Deadlift 1x5
> Weighted chins 5x5
> Bent over rows 4x10
> Hammer curls 3x15-20

ABxABxx
Looking to increase weight/reps each session, do conditioning shit after too.

>>39825860
Allright, I'm trying to understand.

So it's better to hit the same muscle groups with different exercises?

Wouldn't different movements equal more gains for all muscle groups?