Rate my routine I created

BUMP ROUTINE THREAD

lets help each other out

>>39983229
Looks pretty good OP.

How do I incorporate cardio into my routine? Is a couple times a week okay, after workouts?

>>39983411
just do it after your workout, preferably on leg days

>>39983229
Really sorry to be a newfag, but what are the 'split' and 'tally' columns for?

lel 3 hours workout

bump

>>39983497
disregard them senpai

one more bump

ok might saje this thread

ok might bump this thread desu

ok might bump

>>39983229
nice, looks like this would take over 2hrs though

>>39983229
Looks good, but jesus fuck how long does this take you each day?

>>39984240
>>39984218
I stopped doing the abs and forearms ones

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>>39983229

>having a "push" day
>having a "pull" day
>having a "leg" day

HOLY FUCK LITERALLY LAUGHING AT YOUR LIFE RIGHR NOW

>>39984330
genuinely curious as to what your routine is

>>39984334

Varying intensities, sets and reps but basically...

Day 1:
Competition Squat
Bench
Shoulder work
Biceps
Abs

Day 2:
Competition Deadlift
Rdl
Bench
Rows

Day 3:
SSB Squat
Bench
Light chest work
Shoulder work
Chinups
Arm work
Posterior chain work

Day 4:
Snatch grip deadlift
OHP
Incline bench
Rows
Ab work

I do facepulls daily to keep my shoulders healthy.

>>39983229
Kek.
Retarded bodybuilding programming never ceases to make me laugh.
Thank God I don't have a low IQ.

>>39984432
whats wrong with it?

>>39984416
seems bretty good desu

>>39984416
What's your powerlifting stats then mister powerlifter

>>39983229
Why is every weak newfag doing the PPL meme? Lol enjoy making no gains.

>>39984450

95kg right now.

Lifts are 230/130/245. Benching 4 times a week to not be a presslet anymore. Been lifting 2 years.

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>>39984330
What is wrong with a PPL routine?

>>39983229
>3 HOUR WORKOUTS 6 DAYS A WEEK
so much work for no reason

>>39984553

Growth for a natural lifter is determined by frequency first and training volume second, both for size and strength. While on PPL you get 2x weekly frequency across all muscle groups. It's not terrible, but it's the same as an U/L split. If you want to make optimal gains as a natural lifter, full body 3-4 times per week gets you the highest frequency and a very high weekly volume.

>>39984598
So, what full body program would you recommend? I've been really hooked on the PPL stuff, loving it so far.

>>39984659

How long have you been lifting and what are your stats for squat, bench, OHP, deadlift and whatever your preferred pulling movement is?

>>39984659
BLEST
L
E
S
T

>>39984682
About 4 months. My bench is really weak, but I started out as an absolute Auschwitz-case and it's been lagging.
(1RM)
Bench: 65kg
DL: 130kg
Squat: 105kg
OHP: 47.5kg
My preffered pulling movement is (excluding DL, pullups).

>>39984682
I'm 70kg and 181cm btw

>>39984729
PPL for noobs is literally the dumbest thing ever dude.

Sorrry you feel for the PPL meme. Go do SSL or a modified SS.

>>39983229
jesus christ how many hours a week do you spend in the gym? well over 10

>>39984795
But I don't want to work out 3 times a week. I have the time to work out 6 times, and I haven't felt fatigued yet. Making solid progress every session aswell. Hitting everything. I'm doing LP, and also getting hypertrophy work in. What's not to like?

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>35 sets per day

That's more than I do in a week.

>>39984729
>>39984744

So I would look into strengtheory.com. Greg Nuckols has 28 free programs they're all single lift programs. I'd recommend the beginner ones for each squat, bench and deadlift. Add accessory work that isn't included into those programs like some arm, ab, and pulling work. I'd also recommend the 3 day bench, 2 day squat and 2 day deadlift. Add OHP on the fourth day.

The progression works with a biweekly basis for he beginner programs.

>>39983229
literally working out for 4 hours 6 days a week

this is probably one of the most retarded meme routines ive ever seen

>>39984841
Fine but your gains are equal to a guy who's going three times a week. If not worse depending on your nutritional intake.

PPL is supposed to be for a guy who's plateuing hard and needs to hit every muscle group repeatedly. IE someone who's working out for over a year.

Then leddit decided that of course an advanced course could be modified slightly and it would be perfect for beginners. Trolling every noob.

>>39984916
This scares me. Can someone back this up?

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>>39984542
You can only bench 130 after two years of lifting?? What the fuck have you been doing

>>39984931
If you need a spreadsheet for your beginner routine, you're over complicating things. Basic lifts + linear progression is key.

>>39984542
What are those lifts? Are they kgs? Dl/squat/bench? Wtf are yiu trying to comunicate?

>>39984976
>>39984983

They're in kgs.

Squat/Bench/Deadlift

It's the order. The bench is paused.

>>39984980
B-b-but I like organizing things, and I have a shit memory

>>39984993
Imppresive.

>>39985004
What he meant is that as a beginner you should be doing the main compound movements until you plateau, then worry about experimenting with volume and frequency. Get good at squats, deadlifts, bench and ohp (and row/pullups), add some chins, some dips and some lateral raises and you are golden (for the first few months). If you have free time go fuck a girl dont waste time in the gym.

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>>39984993
Oh okay, well good shit then I'd say that's really good progress. Keep it up breh

Anyone have a good routine or tips on getting back into lifting after taking approximately 3-5 months off? Tendon issues in my left elbow from going too hard on rock climbing for a beginner.

I've read that though muscles might atrophy you keep the same amount of 'satellite nuclei' in your muscle fibers so it's easier to regain strength than cultivate it as a beginner. Gives me hope

There are so many retards in this thread. Just train hard and lift heavy and u be aight. Stop worrying about your program so much unless you're competing or something jesus

>>39985034
Im a beginner and I don't want to get caught up with a bunch of bullshit accessories and move away from the compounds

But i've heard from loads of professionals that SS just doesn't offer enough volume. After 3 weeks you've only benched, and OHP'd 4 times

>>39985092
>After 3 weeks you've only benched, and OHP'd 4 times
I too sometimes like to manipulate with numbers so they fit my agenda

>>39985092

There's no reason why you can't throw in some tricep extensions, lat raises or chest flys at the end of your workout.

>>39985007
>>39985044

Thanks anons. As far as getting back into lifting I'd say either Nuckols'28 green programs or Candito's linear program which has weekly progression and is an U/L split.

strengtheory.com

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

>>39985118
4 OHP, 5 bench

If you cycle ab ab

Week 1
A Bench
B OHP
A Bench

Week 2
B OHP
A Bench
B OHP

Week 3
A Bench
B OHP
A Bench

>>39985118
he's right though.

>>39985151
Oh 4 and 5 times instead of just 4? That's an average of 4½.

>Inb4 autistic about numbers
First of all if it weren't because the numbers were made to fit an agenda the correct way is to round up on halfs giving you 5 times.
Second of all there is absolutely zero reasons (besides manipulation) to take it over a course of 3 weeks instead of 2.

>This is how simple it is to shill nowadays
>>39985176
>and it's working

>>39985255
you're retarded.

you know you were wrong and now you're arguing pedantics.

If I would've said you OHP 4 times you would've had the exact same response. You were wrong, accept it you autist.

>>39985266
How does it feel to not be able to understand very basic mathematics? I'm honestly curious. Do you feel it limits you in your daily life? Do you often get deals presented that seem lucrative for you but turn out not to be when you take them?

>If I would've said you OHP 4 times you would've had the exact same response.
And unless you specified that you started out benching it would still be correct since you would have OHP'd 4½ times.

>You were wrong, accept it you autist.
If it weren't because your statement were incorrect you would be right my dude

>>39985151
Is the goal to maximize gains or to maximize a specific exercise?

In three weeks you've worked out major parts of your chest/arms 9 times. As well as other lifts that target these muscle groups to a lesser extent(DL's and dips)

>>39983229

Wow, dude. Way to steal my routine and call it your own...

>>39986811

I've posted it numerous times on here and on imgur when people have asked for it. Never thought someone would actually just pass it off as theirs.

>>39985229

https://imgur.com/gallery/3u6aY

>>39984416
I thought facepulls were bad for your shoulders. Impingement and all

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>>39983229

Anon's 4/3/2:

AxBxAxx / BxAxBxx

Day A

Front Squat 4x4
Bench Press 3x3
Conventional Deadlift 2x2
Pull-ups*

Day B:

Back Squat 4x4
The Press™ 3x3
Sumo Deadlift 2x2
Chin-ups*

*[Progression: Negatives, Singles, Doubles, etc...]

>>39986997
Upright rows and shit like that are bad for your shoulders, properly performed face pulls keep your rear delts strong, which helps pull your shoulders back into a strong, compact position

>>39986811
>>39986880
>Claiming ownership on creative content on an anonymous board
C'mon

>>39988110

Regardless of the anonymous nature of this board, the workout routine in question is, in fact, mine. I created it months ago. I don't mind people using it, but it's kinda lame for someone to lie and claim it as their own... I guess that's just the way it goes, though!

>>39987850
Looks terrible.