ROUTINE RATE THREAD

phhhhhbbbbbbbtthh

*BBBBRRRAAAAAAAAAAAAAAP*

>>39885848
>high school
FUCKING WHORES

Push Pull Legs Push Pull Legs Cardio

Push:
Heavy OHP
Moderate behind the neck press
Dips
Pec deck & reverse flies while I'm fucking using the thing
Cable lateral raises
Tricep isolation

Pull:
Heavy diddly singles
Weighted chins
Lat pulldowns
Cable seated row
Curlerinos

Legs:
Front squat
Deficit stiff legged pulls
Straight leg calf raises on the leg press
Fuck tons of leg curls

Pretty standard type of split, trying to build mass and develop strength for joining a strongman gym


Alternate farmer's carries with ab work for a finisher

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Day 1:Back, traps
Pull ups- 5xfa
Pendlay Rows- 2x5 1xfa
Back Hyper extensions- 3xfa
Bent over rows- 3x10-12
T-bar rows- 3x10
Barbell Shrugs- 3x10-12
Dumbbell Shrugs 3x10-12
Chin ups- 3xfa

Day 2:Chest, biceps, forearms
Bench- 2x5 1xfa
EZ Barbell curl-3x10
Palm down EZ barbell curl- 3x10
Hammer curls- 3x10 (per arm)
Wrist curls- 3x10 (per arm)
Palm down wrist curl- 3x10 (per arm)
Preacher curls- 3x10
Chest flies- 3x10 (neutral, incline, decline)
Bent arm dumbbell pullovers- 3x10

Rest/cardio

Day 3:Quads, abs
Squats- 2x5 1xfa
Front squat 1x5
Leg extensions- 3x10
Dumbbell Lunges- 3x10
Russian twists- 3×10
Knee raises- 3xfa
Crunches- 3xfa
Barbell ab rollouts- 3xfa
Barbell side bends- 3x10

Day 4:Shoulders, triceps
OHP- 2x5 1xfa
Lateral raises- 3x10
Floor plate raise- 3x10
Reverse flies- 3x10
Car drivers- 3x?
Closed pushups- 3xfa
Incline tricep extension- 3x10
EZ bar skullcrushers- 3x10

Rest/cardio

Day 5:Hamstrings, calves
Deadlift- 2x5, 1xfa
Natural glute ham raise- 3x10
Hamstring curls- 3x10
Dumbbell calf raises- 3x10
Dumbbell seated calf raises- 3x10
Glute thrusts- 3x10
Glute kickbacks- 3x10

>>39885848

3day split

legs
chest shoulders triceps
back biceps forearms

works pretty good desu

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Bump for interest

>>39886184
I do same except mix in shoulders on leg day to make it so I can go harder, can't OHP and shrug good right after all my chest work.

>>39886805
i do this too

bench and ohp on the same day seems dumb to me because you're gonna be really fatigued for whatever you do second

>>39885848
What the fuck is with that mullet guy in the blue shirt

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>>39886805
>>39886868
same here m8s

legs/shoulders
chest/tris
back/bis

I enjoy it and works great for me.

Quit SS and started this. Shooting for a v-taper with clean bulk and 12% bf goal.

Push // Pull // Legs

Push
Bench press
OH press
Delt front raises or lat raises
Tricep pushdowns
Dips
Tricep extension


Pull
Chin ups
Lat pulldown
Seated rows
2 curl variations
Shrugs
Deadlift 1x5

Legs
Squat or leg press
Calf raises
Hamstring curls
Usually some sort of ab work leg raises incline sit ups etc.


Compounds are generally 3x5 and accessory work is 3-5x8-12.

I took three months off from the gym so I'm getting back in by doing stronglifts, but on an ABxABx rotation until i need to deload, at which point I'll switch up to a PPL.

A gets accessory work of DB incline bench, dips and pull ups.
B gets accessory work of DB reverse flies, core work, and a kettlebell tabata.
Rest days I row 5-10k.

I can't decide if this is a good idea or not, but my lifts dropped by like 80 pounds each so I'm just trying to get back up there as fast as I can.

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any faggots here doing an ABxABx routine? if so, spill the beans. if not, will this work?

A (push):
Squat 4x5
Bench 4x5
OHP 4x5
Dips 4x8

B (pull):
2 sets of light squats to stretch the glutes
Deadlift 1x5
Bent over rows 4x5
Pullups 4x8
Seated rows 4x8
Hip thrusts or something to work the booty a bit more

>>39887365
I mean, why do OHP and bench on the same day?

>>39887365
switch ohp and rows and you should be good.

>>39887365
>>39887154
Literally right above you.

x100 crunches
x200 ankle touches
x5 1 minute planks
10 minutes of standing twists

4 sets of:
x50 lateral raises
x50 standing bicep curls
x50 front raises

100% serious.

>>39887778
dont all push pulls have ohp and bench on the same day?

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>>39887869
>switch OHP and rows

OHP is a push movement
Rows are a pull movement

Why the fuck would I swap them?

>>39888057
uhhh, yeah not really

dumbbell reverse flies? nope! kettleball labia? nope!

so the dude above me does NOT have a routine that I'm interested in, other than someone is doing an ABx

Bored so why not:

Monday:
Heavy Push, every day is different
>bench either 5/3/1 or 5X5
>Incline Bench 5X5
>Squat 5X5
>Shoulder press/OHP 5X5 or 5/3/1

Tuesday:
Heavy Pull
>Deads 5X5 and then a few heavy singles
>Barbell rows 5X5
>Back work, usually very slow and steady to work on strength
>Static holds with 15 lb DBs (usually 30 seconds), shoulder side lateral raise

Wed: Off

Thurs:
Push hypertrophy
>DB bench and DB incline bench for reps
>Squats and leg press/other leg machines for reps
>Hammer Strength shoulder press for reps

Fri:
Pull Hypertrophy
>Deads for reps
>Lots of varieties of back work, for reps
>Farmer walks, usually 100+ lbs in each hand for about 100 feet

Sat/Sun off, but sometimes will do random workouts if bored

Training for strongman.

>>39885848
>BRRRRAFTTPP
>barking spiders XD

Saving this thread from archive. Bump.

>Day 1
>Heavy day
>The Press 5x3
>Front squats 3x5
>Weighted chins 3x5
>FAce pulls 3x8
>Hammer curls 3x8

>Day 2
>Volume day
>Bench 4x6
>Deads 3x3
>Calf raises 3x15
>Ring pullups 3x8
>Ring dips 3x8
>Tricep rope pushdowns 3x12
>Seated cable rows 3x12
>Dragon flags supersetted with back extensions 3x10
>Clapping pushups xf
>Neutral grip chins xf

>Day 3
>Front squats 3x5
>The press 5x5
>Yates rows 3x8
>Incline db press 3x10
>One arm farmers walks 3 sets
>Hanging leg raises 3x10
>Sprints x5

L1/U1/C1/L2/U2/C2/rest

Lower 1:
Squat
Snatch-Grip diddly
Calf Raise
Cable Row
Decline Crunches/Leg raise SS

Upper 1:
Incline DB Bench
Pullups
Pec Fly
Arnold Press
Dips /DB curls SS

Cardio 1:
Rowing machine
Swimming

Lower 2:
Deadlift
Front squat
Shrugs
Chinups
Crunches/Ab wheel SS

Upper 2:
Bench press
Bent rows
DB military press
Tricep pushdown
Incline DB fly/hammer curl SS

Cardio 2:
Rowing machine HIIT
Sprint HIIT

>>39885848
*PAAAAAAARP*

>>39886765

>glorious
>dat dere
>jigglypuff

cringe

>>39890025
Still looks good though.

Nom nom nom :D

>A
3x5 bench
3x3 clean&press
3x8 DB bench
3x10 reverse curls
3x10 tricep extensions
3x10 facepull

>B
3x5 Bench
1x5 deadlift
3x8 DB bench
Rows or chins
Arms/facepulls/cable flies

I have intermediate stats. All I want is a bigger chest and arms, I don't care at all about squats but C&P is fun as hell. The arms/facepulls/cable flies aren't every workout, but I didn't how else to write it.

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>>39890097

I threw RSR, Smolov Jr Bench, and some TM in a blender and that's my routine.

Goal: Gain strength, add weight to all compounds. Lots of volume on the bench because I had/have questionable technique and have struggled on the bench press.

Day 1:
Squat Recovery
OHP
Bench
Accessory or two if I'm feeling gay

Day 2:
Heavy Squat
Bench
Power Clean
Grip work of some kind because my grip is asshole

Day 3:
Squat Recovery
Heavy 5RM deadlift or some variation work like Sumos or some shit
Bench variant or some kind

>>39886052
that makes it better

>>39885848
Power snatch with pause in catch + OHS + Snatch Max x3

Block Clean + Front Squat Max x2

Front Squat 85% 4x3

Clean Pull 110% 2x3

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Here's mine

>Day 1: Chest/Back
5x10 Bench press
3x10 Incline bench
5x10 Lat pulldowns
3x10 Barbell rows
3x10 Seated Row

>Day 2: Lower + Abs
3x6 Squat
3x8-10 Leg press
3x10 Leg extension
3x10 Prone leg curl

>Day 3: Shoulders + Biceps + Triceps
3x8 OHP
3x10 DB Military press
3x10 Front raises
3x10-12 Lateral raises
3x10 Barbell curl
3x10 Hammer curl
3x10 Rope extension
3x10 Single arm extension

Then I add a rest day , basically 123X123, sometimes I do abs or recall legs on rest day.

R8/h8 please? Stalling on bench press so thinking about PPL or trying dumbbell bench press, what should I do /fit/ ?

And is hitting chest and back on the same day a good idea ? (granted me great gains desu)

This is a 6 day/week split I've cobbled together that has been working well for me, been lifting 4 years total. It's not set in stone and I'll change things around depending on how I feel – most important thing is just crushing that first lift of the day, the rest is gravy.

Chest, Shoulders, and Biceps:

Bench/OHP 3x3 5x5 2x8
OHP/Bench 5x10
Cable Flys 8x10-15
Lat Raise 8x12-20
Biceps 8 sets of whatever

Back and Triceps:

Chin-ups 50 reps total
DB Row 8x5-15
Lat Pulldown 5x12-15
Cable Row 5x12-15
Facepulls 8x12-20
Triceps 8 sets of whatever

Legs
Squats/Deadlift 3x3 5x5 2x10
Deadlift/Squat 5x10
Leg Press 5x10-15 or Leg Extensions 8x12-20
Leg Curl 8x12-20
Calves 8 sets of whatever

Come at me.

>>39885848
>*PPPPBBBBBRRRRRRTTT*

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>>39885848
>tfw to old to experience high school sluts wearing leggings to school.. fuck you kids got lucky with that shit

>/fit/ shits all over PPL and brosplits
>shits all over hypertrophy routines
>come to a routine thread
>literally every lifter is doing PPL

How long should I wait to switch over from a full body 3x a week to a PPL or UL split?
I've been doing fit's greyskull variant that focuses more on upper body and I love it, but I've been doing it for 4 months and I only spend about 3 hours a week in the gym

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Push
>Decline Bench 4x12
>Flat Bench 4x12
>Incline Bench 4x12
>Incline Dumbbell Press 4x12
>Barbell OHP 4x12
>Cable Lateral Raises 4x12
>Tricep Cable Pushdown 4x12

Pull
>Deadlift 4x12
>Low Cable Row 4x12
>Lat Pulldown 4x12
>High Cable Row 4x12
>Bicep Curl 4x12
>Hammer Curl 4x12

Legs
>Squat 4x12
>Leg press 4x12
>Prone Leg Curl 4x12
>Calf Raises 4x12
>Different Calf Raise Machine 4x12
>Glute Press Machine 4x12

>>39885848
keep doing 5/3/1 just add more accessories

>>39886184
nigga this is legs push pull

>BRAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWP

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This does not include the accessories that I do.

>>39891451
>and now... this is to BRAP... even further beyond!!!
>hnnnggg!!!
>*stomach flexes, face contorts*
>*b-b-b-b-b-b-b-bbbrrrrrraaaa-a-a-aaa-aaa-aaaAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA̯̩͜A̱̹͉͙͈Ạ̞̞͉A̖̯͚͍͙̘A̱͡A̱̟̼̖̥Á̩̜͍̳AA҉A̗A̝͇̩̪̺̱̹A͖̦͚͔̘͇͢A͏A̸͙͇͔̭̻A̱̗͇̳̱A̷̜̻͓̘A̦̖ͅA͎̖̳̮͕̜̟̕A̦͕͈̰Ạ̫̟̣̣̥̀A̲A̡A̱͔A̟̘͇̯͎̣͙Ả̺̼̮̝͕͊́̽A͍̥͈̦͚ͪ̓ͦ̚A̓͆̄̍ͯ̇̀͢Ȃ̩͉̀ͤ̈́̓̂͂A̲͂͑͗͗͒͐A̫͇̯̭̲͑̏̆͜Ȃ̫͛ͮǍ̗͕̱̝͖A̶̗͚͎͇̭̼͋͛̾A͓ͭ͐͂Å͔̘̗̤ͬ͋̾́ͫͩ͘A̠͑̊́̆̉̋Àͨ̅̀̇͟AA̦̩̿̑͗̓Ȁ̠̲̱͂̍̃̂̀A̷̩̽ͧͬ̑ͫ̒̈A̮̓A̼͙̱̩͋͌ͪ̏ͫ̑Ȃ̱͓͕̣̬ͅA̡̼̳͈̰̱ͩA͎̺̱̼̲̼̘ͩ̍͆A̦̙ͨȦ̘̻̯̠́ͅA̷̙̮̲̥͖͚̦ͣ͑̏ͯ̿̓̐̃̓͗̋̒̍͌͜Ą̴̛͉̪͉̗̼̖̮̝̫̳̱̰̣̙̙̋ͮͦ̿̈̂̔̀A̧͍̫̘͓͓̼̬̗̪̻̹̺̮̖̠̫̠̗ͧ̿ͬͭ͛̓̔ͩ̔͌ͬ͊ͭ͜Ȃ̧̛̠̤̖͖̠̳̪͖̺̱̳͕̬̻̥̙͇ͫ̄̔̽̓̕̕A̧̛͈͕̱͔̥͉̟͉͚̹̲̩̭ͯ̈̅̆̾͒͊͂́͡͞Aͭ͂̊ͪ͐͆̎ͫ҉̵̜͙̫͓̗̙̺̙̬̝͓̩̭͍͝ͅA̵̵̛̪̩̲̙̘̲̺͖͖͍̰̫̅͑̍͆̌̍ͯ̌͂́ͬ̒͒̐̀͆̅̚À̛̜̲̱̹̏̀͛ͬͯͮͣ̈͞͝͝ͅA͕̮̯͉̐ͣͣͪ͗ͧ͐ͦ̅ͪ̎̀

Pls no hate for no legs. Got a disk issue, so no heavy squats/diddys for a while.

AxBxAxxBxAxBxx

A:
bench 4x8
curls 3x12
lat raises 3x12
lat pulldowns 4x10
dips 3xF
chins 3xF
tricep extensions 3x12
weighted crunches 2x20

B:
ohp 4x8
cable curl 3x12
lat raises 3x12
barbell rows 4x8
bb shrugs 3x8
chest flys 3x12
back extensions 3x15
weighted crunches 2x20

>>39892110
What, no legs? No squats or dids? Never gonna make it.

Are PPL's more of a bodybuilding thing or can I get strong off of them? I like the 6 days a week thing they have going on.

>>39892232
That's a good strength training program.


I train 7 days a week and enjoyed linear gains all the way past elite on a lift.

Not doing this yet but considering it
Push/pull/rest/push/pull
A
Ohp 3x5
Squats 5x5
Db bench 3x12
Dips 3x12

B
Snatch grip dead 4x5 (or maybe power clean/snatch)?
Weighted chin ups 4x5
DB row 3x12
Barbell curl 3x12

C
Bench press 3x5
Front squats 6x3
Db ohp 3x12
Skull crusher

D
Deadlift 1x5
Row 3x5
Chins 3xamrap
DB hammer curls 3x5

Roast it lads

>>39893613
I meant db curl 3x12 not 3x5... no bicep tear pls

>>39891186
This guy got a huge head

What do you guys think about the Larry Scott preacher curl circuit?

>>39886928
Yup yup yup

>>39893613
this is trash tho

>>39894001
Why though

>>39891851
>eldritch brap

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>>39885848
I'm doing SS, but which exercises can i add?
I'm currently adding:
Pull ups
Calf raises
Curls
Triceps extensions

Is it gud or should i add other exercises?

>>39894306
Sounds good - ID parts which aren't growing as much as others (like arms and calves) and go from there. I find that lat raises are good as for me the side delts are not hit that well by the big upper body compounds - YMMV

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>>39894418
Thanks, i completely forgot to add a shoulder exercise.

>>39894496
I'm not saying you should let alone that you must - just play things by ear, give 4-6 weeks to assess results and so forth. It's personal. I think doing 2 assistance exercises of 2-4 sets of 10-12 reps per day will not adversly affect the program given proper rest and food.

>>39885848
***fffpppppppptttttt***

Thinking of starting my gf on this routine, she is an absolute cant do a single push-up beginner. Any thoughts on the routine? Her goal is to drop 10 kg till summer and is on point with nutrition already

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>>39894577
Forgot pic

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>>39894528
Oh, so i should do:
Day A:
Leg curl
Calf raises
pull up

Day B
Leg extension
Shoulders
seated calfs

Day 3
Dumbell Curl
Triceps extension

Something like this or should i stick to 2 assistance exercises?
I have this bad habit of trying to fit in as much exercises as possible.

In Winter and Autumn I bodybuild (5/3/1 & Juggernaut Method). I do it as a bro-split.
Monday: Chest, Tuesday: Back, Wednesday: Legs, Thursday: Shoulders, and Friday: Arms. On weekends; I'd do strongman training, but stopped it some time ago.

In Summer and Spring; I follow Bill Starr's Advanced 5x5 program.

Currently Squat 661lb (300kg), Bench 440 (200kg), and Deadlift 704lb (320kg).

Added to my 160lb+ squat, 70lb+ Bench, and 130lb+ deadlift over the two years.

Over the years, I've begun with Starting Strength, and bro-splitted most of the way through... Now everyone is talking about "how a bigger muscle has more potential for strength." Glad I was mistakenly doing it and it benefited me very well. I did it to break up the boredom with my training.

My advice isn't to program hop too much (like one of my gymbro's; whom wasn't making too much PR's). Stick to two (or three programs) in a year.

>>39894586
As a beginner I always had trouble keeping my form on point with higher dead and squat reps rather than doing only 5 reps a set with higher weight, but that might just be me.

Lower
Back squat
Stiff leg deadlift
Seated calves
kneeling cable crunch

upper a:
flat bench press
bent over cable chest flies
ohp
pendlay row
bicep barbell curl/reverse curl

upper b:
incline bench
lateral raises
deadlift
lat pulldown
french press

feels good my senpai

>>39894654
You might not need to calf raise 2x a week. Leg extensions pointless imo given you are squatting 3x a week. Leg curl is good cause of knee health.

I'd do pull ups + triceps, leg curl + calves, lat raise + biceps. Go for a pump, add weight when you can.

>>39894867
not french press but skullcrushers, sorry senpai I always thought it is the same

>>39894765
Yeah I figured we should lower the reps to 10 or 8 until she gets a hang of the form.

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>>39894888
I've added them to my workout.
Thank you and i'll catch ya at the swole side

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Hey so i am doing the 5/3/1 version from powerliftingtowin (see image).

So on 3x3 Days you basically do 1x3 90% of your TM and then another 5x3 with 90% of the other lift. Did i understand that correct?

Also do you guys any ideas to tweak this method further?

>BRRRRAAAAAAAAAAPPPPPPPPPP

What do you think goys. Been doing this for a while and I'm getting stronger. Started out doing PHUL but this is what it turned into.

Monday
Upper
BB bench 3x5
incline DB bench 4x8
Bent Over Row 4x5
Lat pulldown 4x8
Overhead Press 3x8
Lateral raises 4x8
Curls 4x10
Rope Pushdown 4x10


Tuesday
Deadlift 1x5
DB lunges 3x10
Leg curl 3x10
Calf raises 4x10
Cable crunches 4x15


Thursday
Overhead Press 3x5
BB Bench 4x10
Cable flies 3x10
Cable rows 4x8
Dumbell rows 3x8
Curls 4x10
Close grip bench 3x10


Friday
Squat 3x5
leg press 4x10
DB lunges 3x8
Leg curl 4x8
Cable crunches 4x15

>>39893188
Anyone?

>>39896434
It seems pretty solid to me

>>39891022
mfw i teach and see that everyday.

I have bicuspid aortic valve so i can only do low weight/high rep.

I've been doing some bodyweight stuff lately, but I wanna start going to the gym. can anyone recommend some good routines with that info in mind? Thanks.

>>39896767
Should I add more volume for quads or will squatting 2 days a week suffice?

>>39893188
training percentages and sets and reps?

>>39897581
Starting at 80%, 5 x 3 and working towards 95%, 3 x 2 over 10 weeks basically.

>>39896757
Thanks.

>>39890025
Rawr xD!

5'10" 135lbs

Monday/Wednesday/Friday
Barball squat 4x10
Barbell bench press 3x10
Machine assisted chin up 3x10
Barbell standing military press 4x10
Barbell curl 3x10
Weighted incline sit up 3x15

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>>39890955
>no deadlifts

Greyskull LP with add-ons.

Monday:
Bench/OHP (alternating) 2x5, 1x5+
Squat 2x5 1x5+
Chin-ups 2xFailure
Calf Raises 2x12-20

Tuesday
Cardio

Wednesday:
Bench/OHP (alternating) 2x5, 1x5+
Deadlift 1x5+
Shrugs 2x15-20
Kroc Rows 2x15-20

Thursday
Cardio

Friday
Bench/OHP (alternating) 2x5, 1x5+
Squat 2x5 1x5+
Lateral Raises 2x8-12
Tricep Extensions 2x8-12

>>39898152
Maybe add deadlifts, low reps, heavier weight, as you have a lot of high rep stuff in there.

>>39898311
Looks solid. What are you doing cardio wise?

>>39898349
>Maybe add deadlifts, low reps, heavier weight, as you have a lot of high rep stuff in there.
Will do, thanks

>>39898349
It varies from day to day honestly. I might run one day, swim another, do machine cycling/stepping/rowing the next week. Depends on my mood really.

>>39898152
Do some legs brah.

>>39891186
Pretty decent PPL, though 3 bench variants seems like overkill. Maybe sub one out.

Seems to me like most here do Push/ Pull/ Legs, now i've always done one muscle group each day 5 days a week and my lifts have kinda stagnated and so has my size.

Could changing to Push/pull and thus hitting each group twice change that?

I always worry with the Push pull that you aren't hitting every muscle group hard enough, am I wrong?

ULxPPLx

Upper and lower are strength oriented, ppl at the end of the week for hypertrophy (upper hypertrophy takes too long, so I split it up)

>Upper
Bench 3x5
Db Rows 4x6
Seated db press x6
Weighted chins x6
Triceps 3x12
Face-pulls 3x12

>Lower
Squat 3x5
Deadlift 2x5
Seated calf raise 5x15
Core work

>Push
Ohp 4x8
Db bench 4x8
Incline db bench 4x8
Lateral raises 3x12
Two triceps exercises, 3x12 each

>Pull
Pull ups 5x10
Db rows 4x8
Cable rows 4x8
Face pulls 3x12
Two biceps exercises, 3x12 each

>Legs
Squat 4x8
Db sldl 4x8
Leg curls 3x12
Seated calf raise 5x15
Leg extensions 3x12

>stats
Squat 315x5
Bench 260x1
Ohp 135x5
Dead 365x3

Bw 165lbs

>>39885848
i run a PUSH/PULL/REST repeat routine,

Push1: BENCH/DB BENCH top set of 4-6, then 2 back off sets 8-10 reps
2 accessory movements, incline bench, db ohp etc, for 3x8-10
then isolation movements for 3x10-20, mainly push movements

pull1: squats, top set of 4-6, then a back off set.
weighted pull ups 3x6-8
more back shit 3x8-12
isolation shit 3x10-20

push2: OHP/ top set of 4-6, then back off sets
then its the same as push1, i just focus on ohp first

pull2: deadlift, top set of 3-5, maybe a backoff set
then its teh same as pull1.

ive seen enormous gains on ohp on this, went from 145x3 to 160x5

>>39888339
Because ohp and bench on same day retard

>>39899982
That sounds like something a total pussy would say

>>39885848
me in the back

r8
A: squat 3x5, bench 3x5, chinups 3xF, RDL 4x8, triceps superset dumbell press 4x8-12, curls superset plank 4x8-12
B: deadlift 1x5, press 3x5, lat pulldown 4x8, front squat 4x8, db bench superset hammer 4x8-12, triceps ss lateral raise 4x8-12

>>39885848
>*BBBBRRRRRRRRRRRRAAAAAAAAAAAAAAAAAAAAAPPPPPPPPPPPPPPPPP*

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Rate? Just started lifting 2 months in.
Day1:
Squat 5x5
OHP 5x5
Deadlift 5x5
DIPS 3x10
Bent-arm dumbbell pullover 3x10
Curls 3x10
sit ups 3x10
Day2:
Front squat 5x5
Bent rows 5x5
floor press(don't have a bench) 5x5
chin ups 3x10
Bent-arm dumbbell pullover 3x10
Calf raises xTF
Sit ups 3x10
Day3:
Same as day 1 days on rotation

I wanna start doing cardio on my days off

>>39900509
>sq 5x5
>ohp 5x5
>dl 5x5

seriously stop making your own programs. are you on steroids?

>>39898188
Sometimes I do diddlys on rest day, but come on dubs bro , anything else about my routine?

>>39886144
No one acknowledges my routine or my dubs?

a:
bench
squat
dbrows

b:
ohp
lat pulldown
dbrdl

axbxa
all 3x5

>>39902019
Wat

>>39902127
I had a routine I wanted feedback on, as well as dubs.

>>39885848
Im a grill and a beginner btw
trying to develop my ass and legs mainly

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

>>39902466
Work your lower back/spinal erectors with back hyperextensions. It'll help with most lifts regarding legs and it'll make your lower back look much nicer, which helps make your butt look better. Gonna need a pic to give better advice tho.

>>39886144
Lighten volume and stop going to failure so much

I can almost guarantee you aren't advanced enough t need all these variations and specificity in your exercises

>Knee raises
Why?

This program is not meant for a natty.

If you are natty pick an established program to run or rewrite this one. If you aren't natty then REEEEEEE

>>39902466
squats should probably be a bigger part of your workout, that's your bread and butter

maybe do 5x5 on A and 3x8 on B

Should I rotate Bench and OHP each workout? Each block is 2 weeks and working out M/W/F.
BLOCK 1:

Bench 2x15
Incline Dumbbell press 1x15
Squat 2x15
Leg curl 1x15
OHP 2x15
Barbell Row 2x15
Pulldown 1x15
Rear Delt fly 1x15
Bicep Curl 2x15
Tricep extension 1x15
Machine Weighted Situp 2x15

BLOCK 2:

Bench 3x10
Incline DB Press 2x10
Squat 3x10
Leg Curl 2x10
OHP 3x10
Barbell Row 3x10
Pulldown 2x10
Rear Delt fly 2x10
Bicep Curl 3x10
Tricep 2x10
Machine Situp 3x10

BLOCK 3:

Bench 5x5
Incline DB Press 3x5
Squat 5x5
Leg Curl 3x5
OHP 5x5
Barbell Row 5x5
Pulldown 3x5
Rear Delt fly 3x5
Bicep Curl 5x5
Tricep 3x5
Machine Situp 5x5

>>39902868
All of that is doable by a natty with adequate rest and diet.
You didn't actually look at how much they were lifting or rest times.
Just the volume of work being done.

I would do something similar for many years but would change up the intensity in a variety of ways depending on how I felt diet and what I had to do in the close future.

If they were working out heavily for shitloads of reps with lots of weight 5-6 days a week for months THEN you can start talking about steroid or hardcore stimulant abuse.

>>39902903
Bad idea, she'll be able to overload more and put more weight on the bar with 3x5. She's also already putting a pretty aggressive amount of volume on her legs so adding more is just going to fry them to death.

>>39902960
If you're not training with enough intensity to cause adaptation then you're wasting time, if you are working with enough adaptation then you're going to burn out. Most lifters do not know enough about training to properly cycle intensity in the way that you're describing and would fuck it up royally.

Also they didn't mention cycling intensity so yeah I assumed they're going to be working heavy enough to cause adaptation, sue me.

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Upper/Lower
ABxABxx or AxBxAxx (BxAxBxx)

A:
>Press 3x5
>Pullups 3x5
>Db Bench or Shoulder Press 3x10
>Row/Pulldown 3x10
>Tricep Extension 2x15
>Curls 2x15

B:
>Squat 3x5
>Deadlift 1x5
>Leg Press 3x10
>Leg Curl 3x10
>Calves 5x10

Good or bad? Adjustments?

>>39902993
...
So they should just stop learning how their body works through trial and effort and growing and adapting and just do one of those shitty cookie cutter workouts and hit a wall hard as fuck and be just as if not more ignorant of how their body actually works then before?

No, go on.
I'll wait for your reply.

>>39903012
>Instead of doing something that works let's let them waste months of there life going nowhere because they mad they're own special program for snowflakes

Yeah, you exposed me! oh no!
Did you also miss the part where I said they could also try rewriting they're program to improve it?

>>39903002
I would personally always do shoulder press instead of using DB bench intermittently as you're lacking direct shoulder work. You might also want to prioritize rowing over pulldowns to get in some more upper back work.

Other than that looks salad.

>>39902868
Lol that is easier than a fuckload of programs. Think about CHAD for a minute. CHAD is smart. He pounds each body part as hard as possible, then goes home and eats PIZZA and pounds STACY while you train to NOT-FAILURE.

>>39903012
You also seem to fail to recognize that there are very many different well established programs created for both natties and drug users that follow many different volume and intensity schemes but are all proven nonetheless to WORK. So if you think that you can't experiment while still using established programs then clearly you're not looking hard enough.

>>39903104
Yeah and I can almost guarantee that those programs are either mean for people using roids, far more advanced than most people on /fit/ will ever be, or are just shit programs in general.

>>39903111
Check'd

But anon, this is an established routine, all the other anon did was add accessories to maximise what he could accomplish with it.

>>39903062
>works
You mean babbys first powerlifting program...where they will hit the wall hard and not have any idea of how to progress or how their body works outside of doing like 4 fucking lifts?

HOT FUCKING DAMN!!

They truly need that fucking strength base..oh that's right. That's yet another con sold by those guys. It's been proven that a bodybuilding type workout would work better and it's been proven for generations that basic calisthenics is even better then that.

Rewrite?
To do what?
To work better?
To work better towards what? For what?

>>39903134
How would you re-entry the routine my dude? What about it do you think isn't working?

>>39903135
Too many accessories. that's going to be over 150 reps on day 1 alone assuming failure means at least 5, and over 250 on day 2. If you mutate a program to that excess it's no longer the same program.

>>39903012
>>39903062
>>39903104
>>39903111
>>39903134
>>39903135
Every program works as long as you're eating and sleeping enough.

>>39903167
Remove some of the excessively specific exercises and some of the redundant ones.

Day1:
You have 3 variations of rownig. Why? You don't need that many.

Barbell shrugs immediately followed by dumbbell shrugs. Same thing.

You're also going to failure A LOT right at the beginning, and your later lifts are going to suffer.

Day 2:
3 bicep curls in a row, followed by a gap of two wrist curls then another 3 sets of curls. Ditch or rotate these if you feel the variety is necessary.

Day 3:
Still confused as to what you mean by knee raises. If you been hanging leg raise lead by your knees instead of feet then ok, if you mean exaggerated marching raising your knees really high in place then I'm sad for you.

Not sure how wise a set of squats to failure followed immediately by front squats is.

Day 4:
Font raise might be a bit unnecessary considering you get a lot of front dealt work from pretty much all your pressing exercises but that's up to you.

>Car drivers
You''ll look like a retard but that's up to you.

You don't need two types of tricep extensions in a row

Day 5:
>Deadlift to failure
RIP

Ditch the kickbacks

>>39896772
>mfw me too
>mfw we don't enforce a dress code
>mfw girls wear loose shirts that fall off, don't wear bras, wear short skirts and shorts, and yoga pants.

>>39903184
But some are not as good as others, hence the rate thread.

>>39903138
I mean anything that gets them the results they want. That could mean growth or strength gains, and for naturals they are one in the same for the most part. You're making a lot of assumptions as to what I'm recommending, all I said was pick a well established program or re-write your own, that doesn't have to mean a powerlifting program or a low volume program in general.

I'm just trying to stop them from running in circles for months like a lot of people do.

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>>39902960
>All of that is doable by a natty with adequate rest and diet.

Just started lifting, and I'm also doing the couch to 5k in 2 months, so on my off days of running I'm doing SS trainin' at least, I want to give it a go. eather that or the toned down version that sean posted.

What sort of outcome is SS training? Also I heard some people talk shit about it, just wondering if that's a meme or if there's something wrong with it.

MONDAY: Heavy Bench/ Volume Shoulders.
Paused Bench Press. 5/3/1 Rep/Set ranges.
Klokov Press. 5/3/1 Rep/Set ranges.
DB Shoulder Press. 2 x 8-12.
Lateral Raises. 3 x 10.
Optional Frontal Raises. 3 x 10.

TUESDAY: Heavy Squat/ Volume Deadlift/ Volume Back.
Oly Squat. 2 x paused doubles or singles depending on how I feel.
Sumo Deadlift. 5/3/1 Rep/Set ranges.
DB Row. 2 x 8-12.
Chin Up. 8 x 3.
Lat Pulldown. 5 x 10.
Chest Supported Row. 5 x 10.
Ab Wheel Rollout. 5 x 10.

WEDNESDAY: Optional GPP Day (Depends on how I feel after TUESDAY's Heavy Squat Work.)
Power Snatch or Power Clean & Jerk. 4 x 4.
DB Row. 3 x 8-10.
Face Pulls. 3 x 15-20
Hammer Curls. 3 x 12.
Hamstring Curl or Leg Press. 3 x 12.
Back Extension or Barbell Good Morning. 3 x 10.
Optional Shrugs. 3 x 12.

THURSDAY: Volume Chest/ Assistance Arms.
Touch & Go Bench. 5/3/1 Rep/Set range.
Incline Bench. 1 x 10-12. Drop down set to 6-8.
Close Grip Bench. 1 x 10-12. Drop down set to 6-8.
DB Press Superset with DB Flyes. 1 x 10-12 superset to 1 x Failure.

FRIDAY: Heavy Deadlift/ Volume Squat/ Heavy Back.
Clean Grip Deadlift. 5/3/1 Rep/Set ranges.
RDL. 8 x 2.
No Pause Oly Squat. 5/3/1 Rep/Set ranges.
Chin Up. 4 x Failure.
Lat Pulldown. 3 x 10.
Chest Supported Row. 3 x 10.
Ab Wheel Rollout. 5 x 10.

>>39885848
Anyone know a good 4 day PUSH/ PULL routine?

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Overhead Press or Bench Press - 5x3 ( Alternating )
Squat - 3x3 on Day 1 and 3, Deadlift - 3x3 on Day 2
Chin-Ups or Pendlay Rows - 3x5 ( Alternating)
Back Extentions or Hanging Knee Raises - 3x12 ( Alternating )
Cardio - HIIT, either 30s/30s on the rowing machine or sprints on threadmill.

Been going good so far, though my bench and overhead press has been stalling as of late, any tips on assistance movements to incorporate when they both stick in the same place, the middle of the movement?

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>>39905680
Candito's linear maybe?

Dumbell shrugs 8x3
Dumbell seated bicep curls 8x4
Dumbell upward forearm curls 8x3
Dumbell downward forearm curls 8x3
Dumbell bicep curl + press 8x3
Smith OHP 6x4
Smith Bench 5x5
Tricep rope pulldown 8x3
Tricep pushdown machine 6x4
Behind neck lat pulldown 10x3

then some cardio.

I do the same thing 5x a week.
Too afraid to move to free weights cuz I don't have a gym buddy or know anyone to spot me.

>>39905907
I forgot to add that I do lateral raises 8x3

>>39905753
Looking for more of a-
AP Strength
BP Strength

AP Hypertrophy
BP Hypertrophy?

I'm trying to think of my own atm, but need some inspiration..

Currently getting back to my old strength level, (I always stall around 120kg squats, 85kg bench, 50kg OHP and 170kg deadlift) then tend to take a long break for w.e reason, normally money issues, or work related stuff. Last break was 6 months.. so got a little way to go to get back to my previous levels. I want to try something different, move to weekly progression when I stall and add in some more hypertrophy.

>>39905749
Triceps. The answer to 99% of all bench problems is upper back or triceps. If it's not one, it's the other.

Dips, board presses, push downs, extensions, pushups, or just modify your grip and go narrower for your work sets for 4 weeks.

>>39905749
Add lateral raises to help with OHP, honestly, it works.

>>39906285
Candito's linear program has a 4 day "Upper Body Strength / Lower Body Strength" on day 1 and 2, then either "Hypertrophy Upper Body / Hypertrophy Lower Body" or "Power Upper Body / Power Lower Body". Literally what you're asking for.

>>39906476
thats not a push/pull dude..so its not what I asked for..

>>39906494
But a push/pull is a retarded meme, this is what you truly want.

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>>39885848
I need a routine for my wide hip low test body
How do I make the most of my narrow shoulders??

I'm pretty unorganized and lazy so any tips to improve my shit with a minimum of changes would be appreciated.

A
incline bench 5x5
close grip incline bench 5x5
dumbell curls 5x5
dumbell OHP 3x5

B

deadlys 5x5
lat pull downs 5x5/alternating grip pulldowns 5x5
dumbell row 5x5

thats...that's about it. all weight is graduated to max exertion and failure on last sets.

no squats rn. bad knees. I bike and row instead

>>39885848
>Back the same day as bis
To pull youre using your bis as well you stupid fucks, instead train tris

Back tris, chest bis, legs shoulders

Damn

>>39906525
Push/pulls arent memes,

do you even lift?

>>39906533
convert to islam

>>39890955
Is fucking stupid bruh. Just do Push pull legs and enjoy all kinds of gains

I've recently switched from 3 days on/1 off because progress halted. I'm beginning an every other day program of high intensity 5x5
Chest/Shoulders
Legs/Core
Back/Biceps
with a day of rest in between each.
Is that too much time between individual workouts? It'll be 5 days between each Chest/Shoulders, for example.

>>39902868
Shut the fuck Up dude you dont know shit
Knee raises kek

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>>39906568
Literally biggest meme since /fit/ards took GOMAD seriously.

>>39906476
You just simply use canditos only if you are rugby/football player or looking for compete. Dont be a retard and do a PPL instead bruh

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>>39906790

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Periodizationthe for the main lifts, everything else 3x8-12.

Current Routine is taking too long.
ULxULxx
Day 1:
5 sets: Overhead Press x5 / Pullup x10 / Obliques x10
5 sets: Push Press x5 / Pullup x10 / Obliques x10
5 sets: Barbell Row x10 / Pushup x10
Day 2:
5 sets: Power Clean x3 / Back Extension x10-15 / Abs x10
5 sets: Deadlift x5 / Abs x10
5 sets: Front Squat x5-8 / Back Extension x10-15
Day 3:
5 sets: Bench Press x5 / Chinup x10 / Obliques x10
5 sets: Incline Bench x10 / Chinup x10 / Obliques x10
5 sets: Pendlay Row x5 / Dips x10
Day 4:
5 sets: Power Clean x3 / Back Extension x10-15 / Abs x10
5 sets: Back Squat x5 / Back Extension x10-15
5 sets: Snatch Grip Deadlift x5-8 / Abs x10

And what I'm considering:
LUFULxx
Day 1:
5 sets: Back Squat x5 / Back Extension x10-15 / Abs x10
5 sets: Snatch Grip Deadlift x5-8 / Back Extension x10-15 / Abs x10
Day 2:
5 sets: Overhead Press x5 / Pullup x10 / Obliques x10
5 sets: Push Press x5 / Pullup x10 / Obliques x10
Day 3:
5 sets: Power Clean x3 / Back Extension x10-15 / Abs x10
5 sets: Pendlay Row x5 / Pushups x10 / Obliques x10
Day 4:
5 sets: Bench Press x5 / Chinup x10 / Obliques x10
5 sets: Incline Bench x10 / Chinup x10 / Obliques x10
Day 5:
5 sets: Deadlift x5 / Back Extension x10-15 / Abs x10
5 sets: Front Squat x5-8 / Back Extension x10-15 / Abs x10

>>39885848
Guaranteed Progression in strength:
1. Know your 1RM for a lift.
2. Calculate the 70%, 65%, and 60%.
3. Do set 1 at 70% for max reps.
4. Set 2 do 65% and match reps form set 1.
5. Set 3 is 60% for max reps.
6. Next session add a specific amount of weight to all sets. I.e. 70%+5, 65%+,60%+5.
7. Repeat until you hit a triple on set 1.
8. Deload
9. Go for new 1RM (Use bb.com calculator).
10. Repeat

I use a slightly modified version of this routine with and A and B day. A is OHP Squat, B is Bench Dead. Do whatever accessories you want.

>>39904838
Don't do a watered down version of it. Buy/torrent the book and do the program word for word.

It will get you very strong very fast and milk all the gains out of the beginner stage if done correctly but it doesn't last that long. You'll get a decent amount bigger and a lot stronger very fast and wont get fat as long as your diet isn't retarded.

>>39905907
seriously just go for it when it comes to free weights. I was scared to squat for a long time because I thought I was going to fall over but I decided to suck it up and try it and I'm progressing great on all my lifts.

Just practice with just a barbell first and watch lots of youtube videos on how to perform the movements, and you'll pick it up very quickly.

>>39906671
Why so angry friend? Is it because I said your program is bad?

>>39885848
>*PRRRBBBBT*

>>39907476
>going to failure 3 sets in a row

LOL

>>39907702
Nope, because youre one of those lardasses that doesnt know shit and gives advice

>>39907970
kek ok there champ.

Volume training is great but there's a limit to how much you can do before you're just beating your head against a wall and making recovery a bitch.

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Doing a Greyskull variation. Progress has been shit because I'm one of the faggots cutting over winter, but is the program itself OK? The Greyskull book doesn't really tell you how many accessories to plug in or which ones.

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>>39908285
Looks good, I'm currently doing pic related and it's been going really well so far.

How much hypertrophy should I add to my Greyskull routine? Doing a modified version of the anon above for about 3 months now, I think I'm ready for a bit of volume.

>>39908717
I would recommend only adding one exercise per day. Ramping up volume should be done slowly since most of the negative effects are long term.

>>39891089
They are sucking Trappy nipples right now, that's why.