Best Beginner/Intermediate Routine

Bumpity Bump

Phraks Greyskull LP

>>39811855
None. Those routines exist as cash grabs to get you to buy books and other products. The best tried and true method is:
>4x8 bench press
>4x8 curls
>jog/bike as much as you can for legs
>20 setups + pushups before bed

Just stick to that every day and you'll be set.

>>39811855
How about candito's linear program strength/hypertrophy?

>>39811855
AlphaDestiny's novice program.

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>>39811897
So this, essentially...

>confirmed for not making it

>>39811855
SS, or other starting program (like SL) until you dont advance anymore. Should be like 3 months.

Then switch to any of he others.

Really, which beginner program you do is really irrelevant. Your body doesnt need much volume to grow at that point anyway.

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>>39811855
>starting strength
>any "strength"-based routine
They all fall for it, don't they?

>>39811913
fuck off shill. The fitness world is already intimidating enough without people trying to scam newbies left and right for shit useless products they dont even need. If you have buyers remorse, then fine, but don't try to prey on other people to justify your shit decisions.

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>>39811952
>Implying you actually need to buy anything besides a gym membership.

Everything is in the internet now grampa. Anyway, enjoy your nogainz.

>>39811855
Any bros have a solid dumbbell routine that is not a brosplit

>>39811855
I just took Reddits PPL as base and modified it , progressing and seing some decent gains.

Greyskull LP any good?

>>39811897
Painfully stupid

>>39811978
>Sell dumbells 1x1.
>Buy a barbell 1x1.
>Do an actual workout 5xfc

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>>39811897
Legitimately a curlbro routine

>>39811855
you're delusional. none of those routines will do what you want, because what you want cannot be accomplished in a few months. in a few months you can either add some muscle mass or lose a lot of fat. that's the best you can hope for. you're not ripped at the end of it, you're either just somewhat bigger and stronger or leaner, but not both. if you want to get anywhere close to ripped as a natty you need to lift and add muscle mass for a long time while doing routines appropriate for your level of training advancement. also, diet is more important than routine. when you finally have a good amount of muscle mass you can cut down to low bf% and pray your strength and size isn't flushed down the toilet at the same time. it's a long, slow process and not about "hurr which beginner routine will make me ripped"

>>39811990
thanks for rippling the toe need virgin.

3x10

>>39812005

I wasn't claiming a routine will get one ripped if one were to follow through with it bro, but I do appreciate your input. Just wondering what opinion-wise would be a good routine to follow through in order to advance and eventually reach one's goals

>>39811983
what mods did you make for it?

>>39811978
I think scooby only uses dumbbells these days, look at his youtube channel and compile the exercises he demos into a routine

also, anything you do with a barbell you can do with dumbbells...deadlift, benchpress, OHP, etc

except backsquats. you can still squat while holding dumbbells, tho

>>39812075
Threw in some more isolations for Back and and Biceps on Pull Day for example.

>>39812048
honestly >>39811897 had it right. Squats and deadlifts are very dangerous, and they don't affect your look/strength as much as rippetoe cultists think. You can gain similar strength just from biking, but if you insist on getting extra leg work and have a gym membership, you can do box jumps.

>>39812110
>Squats and deadlifts are very dangerous

Pussy. You ain't gonna make it.

>>39811855
PPL + 250 calories surplus

>>39812134
I bet you grow a beard because you think it's "manly" too. I fucking hate this generation of numales.

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>>39812181
kek

>>39812146
Why surplus? I got the impression OP wants a lean physique.

>>39812181

so you do leg press only I take it and also use a smith machine? Nice tell me about this new Starting Bitchmode routine you're doing

is it possible to work out without weights/bar?
trying to git fit at home but all i got is 10lb dumbells
will bodyweight exercises suffice or will i have to get a gym membership

>>39812212

no that loster but you'd probably want to add in a bit of a surplus to account for 1) having different calorie requirements/ differences in nutrient composition of food and 2) allow for some growth so you can progress in terms of weight. Maybe a tiny cut at the end would really help

Push, Pull, Legs

>>39812232

Wondering that too actually, otherwise I'll probably have to buy a Squatting Rack, Barbell, 2 Dumbells and a Chin-up bar (Did I forget anything if I wish to have all the necessary equipment?)

Reddit PPL if you wanna look good and make strength gains.

What equipment does one need to be able to fully workout at home instead of going to a gym?

I mean, the best bumpity way to workout is alone after all.

>>39811897
8/10 I was think you were serious

>>39812232
Bodyweight will work for a while but not a long while. Eventually your body capabilities along with the weightloss will surpass your bodyweight. Also, if you literally mean "at home" there's even less bodyweight exercises available without equipment.

>>39812212
PPL has lots of volume 6 times a week, you're going to need a surplus and alot of rest to run it in the beginning.

when your body adjusts you'll be making the best natty gains of your fucking life

no one should be cutting until they can bench 2pl8 (yes, YOU CAN MAKE STR GAINS ON A PPL)

You shouldn't cut before you've made your beginner gains because you'll look like dogshit and feel even worse.

>>39812232
google 'reddit bodyweight fitnsss'.

Fuck, I'm convinced. Sorry Rippetoe, I'm going with PPL.

>>39812402
will do
thanks dood
(unless you're a grill)

>>39812291

Seconded.

I think canditos strength/control is underrated around here.

Bump Greyskull LP vs. Reddit PPL?

>>39812552
Both are shit. Greyskull is Deload: the program.

>>39811855
I'm a proponent of Wendler's 5/3/1 for strength training. Dante Trudel's doggcrapp training for body building.

>>39812580

Bump I'm interested, what makes Reddit PPL shit?

>>39812608
You don't get an deformed T Rex Body, if it comes to your Routine I would listen to reddit, they actually want to help.
This site is shit and only for shitposting and bitter losers.

Bump, what's the best Push-Pull-Legs Routine?

>>39812490
I like the hypertrophy one. Just sayin.

>>39812110
>Squats and deadlifts are very dangerous

so youll injure yourself when your not doing the exercise properly? Ayyyyy

>>39811855
You don't even need a gym membership, if you just do push-ups, chin-ups, and crunches + a low body fat %, you'll make all the women wet. Gyms are an elaborate scam by the fitness industry to make you waste money and expose you to their (mostly useless) products.

>>39811874
Starting Strength until you get to 1/2/3/4
Then either Texas Method or a modified 5/3/1 depending on your goals and the time you have available to dedicate to working out

>>39811874
>>39814238
Didn't mean to quote

>>39813949

This

Hand stand push ups
Close grip chins
One leg squats
Dips

GOAT routine

>>39814268

Can get my routine done in the time it takes normies to even get to the gym

>>39812181
>numales
>squat and diddlies are dangerous

Pick one, cunt boy

http://forum.bodybuilding.com/showthread.php?t=157436453
Thoughts on this 5/3/1, PPL, PHAT hybrid?

>>39811855
I made good gains on 531 as an intermediate natty, switching to Texas method.

>>39814238

>starting strength
>1/2/3/4

Pick one.

>>39813949
>>39814268
post body i want to know my final form

>>39812627
their awful karma system helps keep the information legit.

where as being anon is free reign to give bad advice

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not OP, but why do you guys keep gate keeping and trolling noobs. I've read the sticky but want some testimony of other routines. just want to get fit ;_; pl0x

>>39814920
50% people have fun trolling
50% people being sincere but not aware their advice is bad

>>39814920
I'm almost to intermediate lifting numbers, and want to switch from 5x5 in a month or two. madcow seems hellishly boring, but people make good gains on it. could I add any hypertrophy lifts to it or would that be stupid? along with this, could I work any Olympic lifting in to the program? could that work as hypertrophy?

RIPPLE TITS
RIPPLE TITS
RIPPLE TITS
RIPPLE TITS
RIPPLE TITS
RIPPLE TITS

>>39814982
5/3/1 with a 4 day split. Do accessories related to the day's lift and your goals or whatever the fuck you wanna do. I'm enjoying 5/3/1 quite a bit myself because my main lifts are going up but I also dick around and actually lift shit for fun after I do my main working set.

but if your motivation is already high maybe you don't need to concern yourself with things such as "fun"

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>>39815045
I want to get strong but I really hate the no fun allowed intermediate programs I'm seeing. I mean this just looks piss boring. plus, only three days a week.

What do you guys think of Sean10mm Stripped 5X5?

>>39812357
Just a power rack and bench, barbell and weights.

This will allow you to do all compound barbell exercises, safely - dl, squat, ohp, bench, clean, pullups, chinups etc.

Then if you need add some dumbells.

>>39812075
Not him but I did the same. I added more volume on back traps and biceps.

I've seen really good results on it.

>>39811903
i do it because gym is only open on weekdays so no 6day ppl. but these are not really beginner ones

>>39811918
>Should be like 3 months.
>Then switch to any of he others.


I hate it when retards say this. You do the beginner routines until you stop making gains and that is different for everyone. You only stop them once you start plateauing and deloading. I know people who started with a 1 plate squat and stopped SS when they were just over 3 plates. Took them about a year maybe 16 months. If they had stopped after 3 months and swapped to an intermediate routine that isnt linear they still wouldnt be hitting 3 plates. Intermediate programs and anything above are for slower, methodical percentage based gains so you dont swap to them until you progressed as far as possible on a linear system.

If you stop linear progress after 3 months of a beginner routine you are probably barely pushing yourself, half repping, or started off as an extreme skelly. The thing is a lot of peopke hit a wall with ohp but still have a ton of room to grow on all the other lifts, so they swap to an intermediate program early rather than scale down the OHP growth.

Can I do The Texas Method while cutting or is it a waste of time and should be done only when bulking? Keep in mind I'm 20-22% bodyfat.

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>>39814894

Box a few times a week and do handstands, dips, squats, Chins. Still drink regularly.

Greyskull LP is fantastic

>>39811999
>this post
>these digits
>no replies
srsly /fit/?

>>39816204

>booze
>15% bf
>normie

All checks out

I may have lolnofriends but I have a year round single digit bf %

>>39816361
>>>/b/

fuck off

>>39812286
I'd recommend some weights and a /fit/ starter pack. (hoodies, creatine, antisepressants...)

>>39816403
t. butthurt fatass

>>39816435
t. I don't know what butthurt means and I don't understand why doubles or more aren't quality content

>>39816204
where are your abs

>>39816447
I traded them for a six pack of corona

>>39816443
t. newfag who enjoys being trolled
>being that butthurt
also nice how you didn't deny the fatass part

>>39816466
>corona
this is how i know you're a faggot

>>39816472
>also nice how you didn't deny the fatass part
I'm a powerlifter, it's kind of the point

>>39812110
box jumps less dangerous than deadlifts and squats? kekkingmao

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>>39816483
>i'm a powerlifter

>>39811967
>implying you need a gym membership

>>39814916
>their awful karma system helps popular information grow and stay popular

Fixed.

>>39815094
Also the phrasing is fucking retarded. Never trust a program designed by someone who has trouble using numbers in a descriptive fashion.

>I'll write 1x5 and what I mean by that is you do 5 sets of 5 reps
>and I'll describe this as 4 sets until you reach your last set

An elementary schooler could come up with a more sensible way to write this algorithm down.

Also how the fuck would you know on your first set where to start and how to increase the weighs in a way that you will still be able to complete your fifth, much heavier set AND that you will have given your muscles proper stimulation? Seems like trying to hit a bullseye with a football.

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>>39814326
is this you?

Phraks Greyskull for the start
5/3/1 for intermediate untill death

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For me it was
SS for 8 months
TM for 6
531 for now and ever and i love it

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Whichever one you stick to for the longest

>>39811897
People will actually believe this

>>39812110
>Cycling == squats/deadlifts

Top yourself. You're the reason this board is full of bullshit and bad for beginners.

>>39816665
You're presumably natty

Aware me on why 5/3/1 I works for natties given that each lift is only done once a week

>>39815950
I squat twice a week 3x5, just hit 3 plate. It was easy. How much longer can I expect my progress to go on?

>>39816204
Probably a manlet

>>39816691
Going all out with the last sets, doing the fullbody variant and doing your damn assistance work/cardio
A rep or 5 lbs is great progression

>>39812490
>>39814894
this, candytoe is pretty good

>>39811855
the routine doesn't matter
find a routine you like and stick to it
if you want to get shredded all you need to do is build a good phisique, then cut to low bodyfat

i never did ss or sl as a beginner, i started out with push pull legs, after a period of time i switched to greg's routine and currently i have my own routine which i like

>>39812399
you got a link to ppl friend?

>>39816691
Retard. Back in the day we used to do bodypart splits (which vanilla 5/3/1 is) as naturals and we were getting better results than the "optimal" training you guys do nowadays. Volume > all - remember this.

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>>39811855
> Which routine is the best for losing fat and building a good/ripped physique and why?

So you're looking for a bodybuilding beginner routine. Progress in strength will be slower, but gains will be better at the beginning.

These are some good beginner bodybuilding routines:
> AllPro's Beginner Routine (an "classic" routine, re-popularized by AllPro, it's simple and effective)
> FIT Beginner Mass Routine (by Kilgore & Lascek, coauthor of Rippetoes books)
> Casey Butt's Beginner Routine (somewhat more complicated than the others, similar to AllPro's)

These are 3 good programs for someone looking into bodybuilding routines, not strength. Both will develop strength on the course of a year. Pick ONE and follow it STRICTLY and you'll see mad gains.

>>39817428
not him but i think is https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/

>>39812005
>diet is more important than routine
Eating good and training like an idiot will get you nowhere. Don't get me wrong, diet is important. Routine and training is more important.

>>39812490
This

I personally liked madcow and saw best gains on it

Jesus Christ this thread.

>Pick a beginner program (SS/SL, whatever) that's linear progression and compound lifts
>don't eat like a retard set loose at McDonalds - go high protein and within your calories
>run out LP
>switch to intermediate program for your new goals

All told, you're looking at at least a year to go from fatass and weak to less fat and strong provided you do it right.

>>39816382
What a fucking loser

>>39816732
>Is he better than me?
>Better rise manlet status to 6'1

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>>39811855
>Beginner Routines
Reg Park's Beginner 5x5
Bill Starr's Linear 5x5
Mark Rippetoe's Starting Strength
>Novice
Jim Wendler's 5/3/1
Joe DeFranco's "Built Like a Badass"
The Texas Method
Greg "Kinobody" O'Gallagher's "Warrior Shredding"

Honestly most won't, the ones that can fit your goals are 5/3/1 variations, Joe DeFranco's "Built Like a Badass" and I think Greg "Kinobody" O'Gallagher's "Warrior Shredding", because most of those programs are for strength.

>>39811903
Candito programs are good, but usually they serve PL purposes.

>>39811987
GSLP are ok

>>39812005
is right.

>>39812048
See my first response

>>39812212
Caloric surplus won't make you a fat slob instantly.

>>39812286
>>39815616
Platform, shit will wreck your floor.

>>39812399
Unless you are into competitive BB/PL/WL you shouldn't be cutting, instead cycle bulking and maintenance diet(e.g heavy/medium/light bulk then maintenance). Just my opinion, unless ofc you are a slob or REALLY wants to drop weight.

Also you can work around PPL are modify it a little bit if you know what you are doing.

>>39812627
true

>>39814920
I thought of creating a new sticky but I pretty sure it would be put down

>>39814982
Madcow is kinda good, nothing wrong with doing it. You could add stuff, but people report its volume too be high after a while(past week 6).

>>39815678
See the second part of my response to >>39812399

>>39815950
13 months on deloads will look like a periodized program. I'm not disagreeing with other points of yours, but periodization is superior to linear progression. Nothing wrong with changing it after 3 months, but some are not the same.

>>39816933
routines matter see >>39811897

>>39817448
If you on gear, then yes.

>>39817511
Sleep once a week to confuse your body.

>>39817599
Sorry I disappointed you, Anon.

>Greyskull LP
Don't do the Phrak version, even the original creator Johnnie Pain says that the calisthenics part of Greyskull is the most important part, and Phrak's approach doesn't have it.

Is Push Pull superior to PHUL and the best 4day intermediate routine if aesthetics are your goal?

squats would go in push day and dl on pull day

>>39817673
Don't listen to this fag

>>39819283
to add on that, I trained for 10 months as a novice, started with SS, switched to GSLP after a while and now I just cant make any more progress, even if I deload and deload.
I also decided I want a more aesthetics-centric approach: I will never be super strong because of my shit genetics, so I may as well do a lot of volume so I can look remotely good
I look almost the same and it's been 10 months of full time training

>>39818067
Phraks is good imo. Fair cop on bw stuff - would advise new guys to do GSLP as written till they can do 8 chins AT LEAST than move onto phraks with added push ups and frequency chins. After that move onto curls, dips, lat flys etc.

I'm still making good progress on phraks - was doing before i knew what phrak was on the advice of old trip Quad-rex