ITT: post your routine and rate- MON: >Squat 3x8 >bench

>>40612621
Looks like a beginner hacked together mess.
judging by your stats either gifted or faking them

>>40612621
this looks terrible. abs are getting hit every day? you squat 10lbs more than you bench? you can only deadlift 340 but you can bench 245?

idk man what are you going for here? just trying to look good? then ditch the 5 reps and go full out hypertrophy. if you're trying to gain strength fucking get your shit together bro cause this is garbage.

>>40612621
MON:
>swim 1.5 hrs
TUE:
>front quat 3x8
>ohp 3x8
>bulgarian squat/lunge 3x8
>chins 3x10
>single leg deadlift (with big ol' kettlebell) 3x8
>pushups 1x30, 1x20, 1x10
WED:
>swim 1.5hrs
THURS:
>nothin lel
FRI:
>deadlift 3x8
>ohp 3x8
>TRX 3x10
>single leg squat to bench 3x8
>VAL slide curls 3x8
SAT/SUN:
>idk I used to run but I haven't been bothered latley

Critique me niggers
squeezing the last bit of linear progression out after doing a high volume routine.
1 x 2 x 3 xx

1
>Back squat: 3 x 5, 1 x AMRAP dropset
>OHP: 3 x 5, 1 x AMRAP
>Weighted Chinup: 3 x 5,1 x ARMAP
>BB curl: 3 x 12
>Incline DB bench: 4 x 12
2
>Weighted Dip: 3 x 5, 1 x AMRAP
>Diddly: 1 x 3, 2 x 3 dropsets
>DB row: 3 x 10
>V-bar pushdown: 3 x 10
>seated DB press: 4 x 12
3
>DB bench press: 3 x 5, 1 x AMRAP
>Front squat: 3 x 5, 1 x ARMAP
>Weighted Pullup: 3 x 5, 1 x AMRAP
>Romanian deadlift: 3 x 10
>DB hammer curl: 3 x 10
>Lateral Raise: 4 x 12

Mon chest
Bench 5-8 x 4-5, somedays I flip it around for like 3-4 x 12-20
Incline dumb bells 4x8-12
Cable fly's 4x12-15
Chest machine for burn out

Tues - rest

Wednesday - shoulder
Dumbbell press
Side laterals
Face pulls

Rest

Friday - legs
Squats
Leg press
Machines


Saturday - back
Swap between DL and no DL
Pullups
Tbar
Seated row wide grip
Lat pull

Sunday - bis tris
Curls
Ez curls
More curls
Cable lats
Close grip bench
Other tri exercise


Making this I realize why my back and chest are the only ones progressing.. I need to put as much work as I put into my chest into everything else

I moved shoulders so I could put more focus into that, before then it was back

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Thoughts? Feel like I should change some of them to avoid repetition but not sure what to replace with (home gym, bb, db, bench and rack)

Sunday
Bench 3x5-8
Bent Over Row 3x5-8
OHP 3x5-8
Chin Up 2x8-12
Chest Flys 2x8-12
Side Lateral Raise 2x8-12
Shrugs 2x8-12

Monday
Squats 3x5-8
Deadlifts 3x5-8
Calf Raise 3x5-8
Glute Bridge 3x8-12
BB Curl 3x8-12
Close Grip Bench 3x8-12
(additional ab workout)

Tuesday
Cardio HIIT

Wednesday
OHP 3x5-8
Bent Over Row 3x5-8
Incline Bench 3x5-8
Chin Up 2x8-12
Chest Flys 2x8-12
BB Front Raise 2x8-12
Shrugs 2x8-12

Thursday
Deadlifts 3x5-8
Squats 3x5-8
Calf Raise 3x5-8
Glute Bridge 3x8-12
BB Curls 3x8-12
Close Grip Bench 3x8-12
(ab work)

>>40612621
Pls give advice, I'm still a newbie and my routine is probably shit.

MON
>pullups & chinups
>lateral and front raises
>leg raises (parallel bar)
>10x1,5min jump rope
TUE
>kickboxing (1,5h)
>consider adding 7km jog
WED
>triceps pushdown
>parallel bar dips
>chest press (seated or with dumbbells)
>leg raises (parallel bar)
>10x1,5min jump rope
WED(same as TUE)
>kickboxing (1,5h)
>consider adding 7km jog
FRI
>kettlebell lunges
>calf raises
>squats
>10x1,5min jump rope
>want to add deadlifts
SAT
>about 1h fast cycling
or
>jogging with interval sprints

I sometimes also do yoga or stretching in general (need that mobility for high kicks)

Goals:
>build up endurance for kickboxing
>lose bodyfat (currently 77kg at 178cm) without going into auschwitz mode

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- MadCow with accessories M W S.
- 15 mins HIIT (cross trainer) x 3 a week
- 45 mins LISS (Walking) x 3 a week

All lifts well into intermediate progression. Competing in powerlifting meets.

>>40614971
Delete your current gym routine. It's aimless. Pick up for example, this.

>Monday
ATG Squat 3×8-12 Reps at 3 RIR (Reps in reserve)
Bench Press 3×8-12 Reps at 3 RIR
Deadlift from 3” Blocks 3×8-12 Reps at 3 RIR
Chest Supported Rows 4×10-15 Reps
Walking Lunges 2×12 Steps
Pushups 2×10-15 Reps (Weighted If Necessary)
Back Raises 2×10-15 Reps

>Wednesday
Front Squat Squat 4×8-12 Reps at 3 RIR
Widegrip Bench Press 4×8-12 Reps at 3 RIR
Cable Rows 4×10-15 Reps
Leg Press 2×10-15 Reps
DB Incline Bench 2×10-15 Reps
Good Morning 2×10-15 Reps

>Friday
Bench Press 4×8-12 Reps at 3 RIR
RDLS 4×8-12 Reps at 3 RIR
Lat Pulldowns 4×10-15 Reps
DB Step Ups 2×6 Each Leg
DB Military Press 2×10-15 Reps
Back Raises 2×10-15 Reps

>Saturday
Box Squat 4×8-12 Reps at 3 RIR
Closegrip Bench 4×8-12 Reps at 3 RIR
One Arm DB Rows 4×10-15 Reps
Goblet Squats 2×10-15 Reps
Incline Pushups 2×10-15 Reps (Weighted if Necessary)
Good Mornings 2×10-15 Reps

Great volume and variance. Works for you as it works your entire body from hips to torso to limbs.
Do it thrice a week if you can't do it four times a week. Add weight when you reach the end limits (like 3x12 squats)

mon-sun: squat 20x10

>>40614997
Great, thanks.

>>40615280
http://www.jtsstrength.com/articles/2016/03/07/considerations-for-beginners/

>>40612621
MON:
>Squat 3x5
>Bench 3x5
>Deadlift 1x5
>Curls 3x5
>Seated Tricep Press 3x8

WED:
>Squat 3x5
>Bench 3x5
>Deadlift 1x5
>Curls 3x5
>Seated Tricep Press 3x8

FRI:
>Squat 3x5
>Bench 3x5
>Deadlift 1x5
>Curls 3x5
>Seated Tricep Press 3x8

TUES/THURS/SAT/SUN:
>Video games 100/5

>day A:
squats 5x5
ohp 5x5
deads 1x5
shoulder raises 4x8
shrugs 4x12
oblique raises 4x12
weighted crunches 4x12

>day B:
squats 5x5
bench 5x5
rows 5x5
cable crossovers 4x8
lat pulldown 4x8
curls 4x8
tricep pulldowns 4x8

Basically stronglifts with accessories
I also jog 10-15 mins after every workout
Suggestions welcome

3x a week all 3 sets of 8-12. Progressive overload

Squats
Bench
OHP
B/O Barbell Rows
Barbell Curls supersetted with 20 diamond pushups
Deadlifts

riding a bike for an hour every day
MON
rest
TU
4Xmax muscle ups
5x10 pulls ups
5x10 l-sit chin ups
WED
rest
THU
1,5H martial arts
FRI
repeat TU
SA
2h of marial arts
SU
3x
20 classic push ups
20 pseudo push ups
35 sec push up hold
15 clap push ups
20 decline push ups
20 diamond push ups
50 incline push ups

>>40614997
>anon wants bo be better at kickboxing
>recommend routine with no endurance training

nice advice, lad. really got him there.

>>40612621
>Brolly
RRRRRRREEEEEEEEEEEEEEEEEEEEEEEE

Mon:
Upper Power
Bench 4 sets 3-5 r
Incline DB Bench 4 sets 6-10 r
Bent over roq 4 sets 3-5 r
Lat pull down 4 sets 6-10 r
Shoulder Press 4 sets 5-8 r
Barbell Curls 3 sets 6-10 r
Weighted dips 3 sets 6-10 r

Tue:
Power Lower
Squat 4 sets 3-5 r
DL 4 sets 3-5 r
Leg Press 4 sets 10-12 r
Leg Curls 4 sets 6-10 r
Calf Press 4 sets 6-10 r

Thu:
Hypertrophy Upper
Incline bench 4 sets 8-12 r
DB Chest Fly 4 sets 8-12 r
Seated Cable Row 4 sets 8-12 r
DB Row 4 sets 8-12 r
Shrugs 3 sets 8-12 r
DB Lat Raise 4 sets 8-12 r
One arm DB Shoulder Press 4 sets 8-12 r
Incline DB Curl 4 sets 8-12 r
Skullcrushers 4 sets 8-12 r
Cable Tricep Ext. 4 Sets 8-12 r

Fri:
Hypertrophy Lower
Front Squat 4 sets 8-12 r
DB Lunges 4 sets 8-12 r
Leg Ext. 4 sets 10-15 t
Leg Curls 4 sets 8-12 r
Calf Press 4 sets 8-12 r
Weighted Goodmornings 4 sets 10-12 r
Hip Thrusts 4 sets 8-12 r

and i do ab and forearm stuff at the end

r8/h8

>>40615360
Replace seated tricep press wirh weighted dips

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Thinkin of doing 5/3/1 for a while. Would
UxLxUxL xUxLxUx....
be any different than
LUxLUxx LUxLUxx...
It would defenitely fit my schedule better

>>40616109
He already has running, sprints, cycling

Monday/Thursday

Squat (5x10 or 8x3)
Deadlift(1x5 or 3x10)
Misc leg accessories
And Wheel

Tuesday/Friday

Bench (either 6x6, 7x5, 8x4, or 10x3 always in order)
Pull-ups 5 sets
Misc upper body accessories

>>40615360
But tricep press feels so good man, makes your arms look great while you're doing it too.

Will have to give the dips a shot though. Won't be able to weight them for a while, i'm fat enough for that as is.

>>40616276
it's because it's easy.
switch to weighted dips they are great for triceps and work chest a bit too.

that's fine, i had to use the assistance at first, but you'll get the hang of it.

Doing Texas Method with some assistance excercises, and starting to finding that doing deads on volume day is actually hard as fuck. Anything I can replace deads with?
MON
>squat 5x5
>bench 5x5
>DL 5x3
>pull ups 5x8
TUES
>OHP 3x5
>squat 2x5
>pull ups 3x8
>cable flys 3x8
FRI
>squat 1x5
>bench 1x5
>DL 1x5
>cable flys 3x8

>>40616318
>Anything I can replace deads with?

No

Buck up

>>40616318
power cleans

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Here is mine:
Every other day 1h bike ride+

MON:
>run 400m
>row 500m
>try some machine in the gym
>lift those plates on the stick
>run 400m

TUE
>run 400m
>row 500m
>lt those plates on the stick
>pull my self up until hurts
>run 400m

WEN
>run 400m
>row 500m
>try some machine in the gym
>lift those plates on the stick
>crunch planks
>run 400m

THU
>run 400m
>row your boat 500m
>try some machine in the gym
>lift those plates on the stick
>run 400m

>>40616488
>no swimming

>>40616571
because it's gay

>>40614644
>having a ''body parts workout''

It never fails to make me laugh sarcastically.

btw, you are missing a ''calves'' and ''forearms'' day. 2 of the most important ones.

>>40617190
>not mentioning neck day

pencilnecklet confirmed

Question

I'm a beginner and I'm wondering whether I should follow of male my one routine or just so starting strength

I just started working out and I literally have no fucking clue what to do, or what any of these terms really mean. I just do all of the gym equipment in a row and do crunches and planks when I get home.

>>40617265
SS is too low on volume. Do >>40614997
and read >>40615282

>>40617276
>crunches
Ok, at least you cofessed you have no idea what you're doing

>>40612621
Monday and Thursday Chest and Leg
>Squat 3x8
>Leg Press
>Leg Curls
>Dumbbell Walking Lunge
>Bench Press
>Flyes
>Dumbbell Chest Press 90 Degrees
>Dumbbell Chest Press 30 Degrees
Tuesday and Saturday biceps and Triceps
>Dumbbell Curls
>Barbell Curls
>EZ close grip and wide grip
>Seated Biceps Curls
>Overhead Triceps Extension
>One-arm Triceps Extension (Lay down)
>One-Arm Triceps Extension (Seated)
>Triceps Dumbbell Kickback
Wednesday and Sunday Back And Abdominal
>I do what i feel like when i do my abdominal workout
>Deadlifts
>Sitting Dumbbell Shoulder Press
>Lateral Raises
>Front One-Dumbbell Raise
>Single-Arm Dumbbell Row
Think this is what i mostly do druing my 6-week training, Thoughts? Any changes?

>>40617285
Well, attempts at situps but I'm fat. It's the best I can do at the moment.

Any pointers? Literally just started cutting and working out 3 days ago so it's not like I'm in too deep yet.

Will this routine make me thicc?
help im a girl and i want to make my own routine

squat 5x5
deadlift 1x5
OHP 5x5
unilateral hip thrusts with plate 3x15
cable pull throughs 3x15
calf raises 3x12-15

I was going to add lunges and back extensions but idk

3 times a week

>>40616109
>implying kickboxing training isn't endurance training already

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>Monday UPPER
Flat db bench press 5x5
Assisted dips 5x5
Seated db OHP 5x5
Dumbells fly on exercise ball 3x10
Db lateral and front raise 3x8
Wide grip lat pull down 5x10
Cable triceps push down 3x8
HISS elipitcal 60 mins (yesterday I could only do 45 tho)
Excersize ball crunch 3x15
Russian twists 3x12-15
One more random core thing if I have the energy but usually wiped after that

>Tues LEGS
Weighted exercise ball wall squats 3x10
Thigh abductor 3x12
Smith machine squats 3x8
Seated leg press machine wide stance 3x10
glute kickback 3x12
Seated leg press machine narrow stance 3x10
Db lunges 3x8
Exercise ball crunch 3x15
Some other core thing if I feel like it

>Wed cardio and core
HISS elipitcal 60 mins
Side step ups 3x20
Transverse step ups 3x20
Russian twists 3x12-15
Toe touches 3x20
Alternate heel touchers 3x20
(sometimes I change out some of the core ones but I like to do at least 3 diff ones)

>Thurs
Db incline bp -was doing 3x8 but switching to 5x5 this week
Machine assist dip - switching to 5x5 this week
Db decline bp 3x8
Cable rope overhead tri extension 3x8
Seated db shoulder press., Doing 3x8 now but think I'm gonna go 5x5 for this now too
Machine assist pull up 3x8
Seated machine row 3x8-10
Db lateral and front raises but I hate these and usually kind of tired so I tend to skip them on this day
HISS Eliptical
Exercises ball crunch 3x15
Russian twists 3x12-15
Toe touchers if I'm in the mood

Friday Legs
Smith machine bb squat 4x6
Leg extensions 3x20
Seated calf raises 3x20
Laying leg press 3x12
Thigh abductor 3x12
Glute kickbacks 3x12
Decline crunch 3x8

Saturday
HISS cardio for an hour and then those step up things
2 or 3 core things I randomly pick

Sunday
HISS core and those step up things and core

Saturday and Sunday are a toss up if I go to the gym because I work like 10 hours a day 6 days a week. Here's my question I want to add goblet squats and glute bridges. Where should I put them? Halp I look horrible.

>>40617618
Just lose fucking weight. You twisting your midsection won't make you lose weight in your gut because spot reduction doesn't work.

>>40617618
Do a real routine

>>40617766
Russian twists are my favorite exercise. And yes I'm trying to lose weight that's why I said help. How is this not a real routine, that's why I'm posting what's wrong with it

>>40617963
Because you are doing exercise ball wall squats 3x10 instead of squatting or deadlifting.

Because you have too much shit in one that without Adderall you can't focus on the last lifts at all.

>>40618108
So take stuff out?

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Day A:
Squat 5x5
Bench 5x5
Pendlay Rows 5x5
DB Flys 3x8
Hanging V-leg raise windshield wipers 3x6-8 (progressing up to One arm hanging leg raises [startingbodyweight])
Planks 3x1m

Cardio Day
Weighted Pullups 3x8
Hanging V-leg raise windshield wipers 3x6-8
Push ups 3x25
Weighted Situps 3x10
20-30m Jog

Day B
Squat 5x5
OHP 5x5
Deadlift 1x5
Weighted Pull ups 3x8
Hanging V-leg raise windshield wipers 3x6-8

And then cycle

Currently @
190lbs
5'10"
315 5x5 squat
235 5x5 bench
315 1x5 DL
140 5x5 OHP
230 5x5 Rows

All of the central lifts usually have like 4-5 warmup reps so I tend to be doing like... 40-50 reps/day even though only 25 of them are heavy.

Also I just recently hit 315 on the squats last week but all of last week this muscle on my left hip has been super sore, pic related. Should I stall at 315 till it gets better, deload, or keep progressing?

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seems like way too much but im retarded and dont know what to drop been lifting for about a year and 2 months
A:
squat 5x5 or 7x3
press 5x5
bench 5x5
rows 5x5
db bench 3x10
pull ups 3x10
db curl 3x10
tricep extensions 3x10
lateral raises 3x10
B:
squat 7x3
press 5x5
deadlift 3x5
bench 5x5
db bench 3x10
pull ups 3x10
bb curl 3x10
skull crushers 3x10
face pulls 3x10

Doing this leddit beginner ppl program :^), not a complete beginner though

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

>>40618165
If you progress don't change shit unless you can't progress.

-Main push / +2 assistances.
-Main pull / +2 assistances.
-arms

3x week

>>40612621
Friday
>Squat or front squat 3x3
>dips or incline bench 3x5
>Some rows 3x8
>abs or light delt work or some curls

Sunday
>Diddlies 3x3 or a dead variation
>push press 3x5 or c&j 3-5x2
>pull-ups 3x6~ as many as I can, tfw bulking
>close grip binch 3x10

tues & thurs 2 hours martial arts,

gainz like no other right now, hope I can keep the momentum

>>40617336
situps are equally bad for your spine. do knee raises on a vertical bench instead

>>40617190
My calves and forearms are still I'm proportion, my calves are naturally good and my forearms have kept up from SS and pullups

>>40617468
to me it sounded like he wants to do extra endurance on his non-kickboxing days

>>40618975
Okay thank you, I'll look up how to do those.

>>40618430
The second leg routine I started because I decided to lift with my bf one day to see what he did then the next week ALL of my leg lifts went up so I'm keeping it as a second one. Before they were going up slow af

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A1
>heavy chest/bis
B1
>heavy back/tris
C1
>heavy legs/shoulders

A2
>high rep chest/bis
B2
>high rep back/tris
C2
>high rep legs/shoulders

Plus cheer practice like 4x a week

>No rest days bcus fraud

Feels good my friends

Anyone seen good results from 5/3/1 BBB?

Not getting any comments means your routine is fine?

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>>40619377
No it means you aren't
>specifying your current progress level.
>specifying your goals for the (current) training
>specifying if you are progressing towards your goal (in which ase it is moot point to post your routine here) or if you are stalling (when you need to change)
>specifying if you are cutting, bulking.
>specifying if you have any injuries

i don't care to reply and then get told one of these thigns is stopping what I prposed

tldr not nuff info

Do you guys eat at a caloric surplus on rest days too?

>>40619529
Little less than on training days due to lower energy expenditure, but still on a caloric surplus nonetheless.

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I want to do a 4 day split but have no idea where to start, anyone want to show a babby a good routine?

>>40618345
I think it's too much

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>>40615560
>>40619440
Welp, fair enough
I was really into lifting and lurking /fit/ for two years, but I fell out and couldn't really get myself back into it for a year. Finally decided to get back on the gain train when I saw SiR's new year comic and realised I missed a whole bunch of memes.
Used to be sorta-intermediate, with 1pl8 ohp, 1,5pl8 bench, 2pl8 squats and 3pl8 deads.
The goal for now, is to get back the strength I used to have and then switch to 531, which I really liked.
Overall goal is to steadily build strength, while keeping a balanced physique to mire in a mirror.
I'm also never got to the level to consider cutting/bulking, but I have somewhat good genetics for weight control. I eat a lot and gain weight while working out, but hardly put on any fat.
No injuries, just a slight pectus.

>>40618345
Pls help

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My aim is to become stronger than my brother in SQ, DL and OHP.
Routine is pretty much Candito LP, but for OHP instead of BP.


LUxLUxx

L
SQ 4x6
DL 2x6
Farmer's Walk
Abs 3xWhatever

U
OHP 3x6
Lat Pulldown 3x6
BP 2x8
DB Press 3x8-12

L
Paused SQ 6x4
Paused Snatch Grip DL 3x4
Gripwork
Abzzz

U
Working on handstand pushups 3x6
Lat pulldown 3x6
Klokov Press 3x8
OHP-Lockout Training 2x8-12

CURRENT STATS:
>6ft, 180 lbs
>Squat: 260lbs x 1, 235 x 5
>Diddy: 305lbs x 2
>Bench: 165lbs x 1
> OHP: 105 x 1
>Pull/chin 5 lbs added x 10
>Dips: 5 lbs added x 10

MONDAY:
>Squat 5/3/1
>Deadlift 5x10
>Leg Extension 5x10
>Elliptical 10 min

TUESDAY
>Bench 5/3/1
>Weighted Pullups 5x10
>OHP 5x10
>DB row 5x10
>DB Curls 3x10
>Elliptical 10 min

THURSDAY
>Deadlift 5/3/1
>Squat 5x10
>Leg Curl 5x10
>Calf extension 5x20
>Elliptical 10 min

FRIDAY
>OHP 5/3/1
>Weighted Chinup 5x10
>Weighted Dips 5x10
>Lateral raise 5x10
>Bench 5x10
>Elliptical 10 min


I need to do better

It's the third time I'm posting it, for the love of GOD someone respond ;_;

Monday Pull
1x5+ Deadlifts
3x8-12 Pulldowns
3x8-12 Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls

Tuesday Push
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Skullcrushers SS 3x15-20 Lat Raises

Wednesday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises SS 5xFailure Leg Raises

Thursday Pull
4x5, 1x5+ Barbell rows
3x8-12 Pulldowns
3x8-12 Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls

Friday-Sunday rest

Monday 2 Push
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Skullcrushers SS 3x15-20 Lat Raises

Tuesday 2 Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises SS 5xFailure Leg Raises

After this, Wednesday 2 would be the first monday and so on (it cycles). It's supposed to be a 6 day routine, but I got uni+work so I toned it down.

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New routine in an attempt to accellerate axtually challenge myself and start prepping for first half Triathalon.(All while gaining weight??)
AxBCACx

A:
Squat 3x5
Bench 3x5
Diddly 1x5
Curls 3x15
Tricep ext 3x5
Row/pendlay 3x15
lat raise 3x15

B:
Squat 3x5
OHP 3x5
Diddly 1x5
Curls 3x15
Tricep ext 3x15
Facepulls 3x15
Calf ext 3x15


C:
Cardio
Swim/run/cycle 30-45min

>>40615560
Suggestion: Do stronglifts until you've A. done more than 3 months AND B. Have failed to complete a 5x5 workout. Once both occur, stop stronglifts and switch to a program that focuses on increasing the weight a little less each week and adds more volume.

>>40617618
>Halp I look horrible.
Yes, you do. If this isn't bait stop with the ridiculousness and eat less.

>>40617618
Just do Starting strength( minus the bulking)
Eliminate fast food, fruit/sweet drinks, and snacks.
Add 3 days of cardio

Your progress will go much faster and you wont need to worry about the memeing because you're a grill and no one gives a shit if you overdevelop legs.

Canditos :)

>>40619852

Those results are in no way intermediate, only if you are 70kg and short

Do something with high frequency and full body workout to squeeze out whatever you can out of linear gains (ie. programs like Stronglifts where you do same lift on monday and friday and both times raise the weight).
.
Once you are done with the above then just pick up Lyle McDonald's generic bulking routine or make your own with similar principles as that (2-2.5 frequency and volume at the sacrifice of intensity)

You'd do well to read Lyle's articles on training at Bodyrecomposition, he is a skinnyfaggot but makes a lot of sense when he talks about training principles and PROGRAMMING your own program for your own needs.

>>40614997
>>40615282
>>40617277

I still don't understand what reps in reverse means. Do I have to do 3 sets of 8 reps until I can't do more than 3 quality reps?

>>40620562
>Reps in reverse.
Please do not do reps in reverse it might kill you.

Just think of RIR as "how many reps I still have in the tank", though 3 is bit high for a flatout beginner/novice, they can go to near failure of 1 rep in the tank (and rep after that would result in failure)

>>40616318
Have you looked at the 4 day version

>>40612621
>Push
3x5 flat bench
3x5/8/10 incline dumbbell press, dropsets
3x5 push press
3xF dips
3x10x10xF tricep pushdowns
3x10x10xF dumbbell skull crushers
3x5/8/10 cgbp, dropsets
3x10 lateral raises
>Pull
3x5/3/1 deadlift
3x5 bent over row
3x5/8/10 seated row dropsets
3xF chins
3x10x10xF barbell hammer curls, dropsets
3x10x10xF rope curls, dropsets
3x10x10xF straight bar curls
3x10 face pulls
>Legs
3x5/8/10 squats
3x5 leg press
3x10 hyperextensions
3x10 seated calf press

I'm noob as fuck but I am able to progress at least 5lbs a week on each lift, so it's working. I could probably afford to drop most of this stuff for just the basics and more simplistic sets and reps but, well, I don't want to because I enjoy spending an hour and a half in the gym.

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>>40620528
ah, forgot the most important
185cm and went from 63kg to 78kg over the two years.
I'm 75 after the one year pause.
Did SS then, but now it feels kinda low on volume.
>>40620145
Cool, thanks
That was my plan and it's good to know I'm on the right page

>>40621211
>went from 63kg to 78kg
fatty

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>>40621254
y-you too

who minimalist here?

A:
bench press 3x8
bent-over rows 3x8
squats 3x8
curls 3x8

B:
pullups 3xF
DL 1x8
ohp 3x8
dips 3x8
crunches 3xF

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Trying to add some accessory lifts to my Stronglifts 5x5 program, not sure what I'm doing:

>workout A

BW Hyper extensions 3x5
Squat 5x5
Bench 5x5
Barbell Row 5x5
Lat pull downs 5x5

>workout B

BW Hyper extensions 3x5
Squat 5x5
OHP 5x5
Deadlifts 1x5
Tricep pull downs 3x5


6ft skelly

>>40621534
>6ft skelly
a skelly with 6 feet sure is more spooky than a skellington with just 2.

>>40621557
kek. But to give more info:
Started at 64 kg (134 lbs) and after 6 months of lifting and eating more and healthier I am now at 74 kg! (163lbs) However my lifts are increasing pretty slowly for a beginner workout, could it be because I'm a framelet? Don't know what to call it but even though I'm relatively tall, I am "small boned" so I look like an asian dude's frame

>>40620263
Okay thanks. I actually do cardio everyday except leg days and I take one day off on either sat or sun. I started at like 168 lbs so it's not like I've had zero progress

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>>40621626
where did you get the idea to do all those exercises?

also I'm not that familiar with female muscle building, but in guys' case its 90% of what you eat and how much. Was literally seeing the best improvement.

>>40621773
When I first started I just picked a random split from JEFIT and realized it was way too advanced. So I just decided to pick out compound exercises and then add whatever kind of accessories that I liked/thought made a difference. My diet isn't terrible. I eat out pretty much only on weekends. I don't really like fast food and I like cooking. Gonna get a food scale though I think maybe my portion sizes are too big. Also I have huge sleeping problems. I get like maybe 5 hours on a good night. Usually 4 or 5.

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>>40612621
Focusing on maxing out the bar on above the knee rack-pull and 405 push press at the moment. Made the shitty pdf from my .txt file.

>>40622009
I've never heard of this app...but it looks like something I wanted to create for a while, being a developer myself, damn.

Donno about the food scale, would rather count macros. I'm a skinny guy so I have to force myself to eat enough protein for the day.

My sister started taking this and it improved her sleep: https://www.myprotein.com/sports-nutrition/active-women-diet-capsules/11311011.html

>>40612621
Monday
>6 mile run
Tuesday
>DL 5x5
>OHP 5x5
Wednesday
>Bodyweight eg pullups, pushups, flexibility training
Thursday
>Bench 5x5
>Squat 5x5
Friday
>Back, Core and Grip
Saturday
>6 mile run

>>40622156
Thanks bro I'll def look into it

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Current routine is a 4 day brosplit

CHEST/TRI
5x5 bench press
3x8-12 incline dumbbell press
3x8-12 cable flies
3x8-12 pec fly
3x8-12 overhead tricep extension with dumbbell
3x8-12 tricep cable extension

BACK/BI
3x8 lat pulldown
3x5 deadlift
3x8-12 rear delt fly
3x8-12 seated cable row
3x8-12 dumbbell bicep curl
3x8-12 bicep cable curl
drop set on seated cable row

LEG
5x5 squat
3x8-12 leg extension
3x8-12 leg curl
3x8-12 calf raise

SHOULDER
3x8-12 barbell overhead press
3x8-12 lateral raise
3x8-12 frontal raise
4x8-12 shrugs
3x16 face pulls

20 minutes of leg stretches each day to try and improve my flexibility

I'm feeling a bit bored with my current workout, what can I change to get more out of it?

>>40622367
Add in some pullups m8.

A:
bench 2x5 heavy
squat 5x5 medium
diddly 3x5 light

B:
bench 5x5 medium
squat 8x5 medium

C:
bench 3x5 light
squat 3x5 heavy
diddly 1x5 heavy

AxBxCxBx etc

>>40622409
On back and bicep day or another day as well?

Do you think the workout is alright apart from that?

A:
5x5 front squats
5x5 o
3x(8-10) bench press
1x5 deadlift
3xF pullups
stretching

B:
5x5 bench press
3x5 back squats
5x5 pendlay rows
3xF pullups superset with dips
stretching

does this look reasonable? i did sl for a while, but my bench didn't progress and i felt my upper back was a bit weak...

>>40622621
the o in a is supposed to be ohp

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Hello guys! Ive been training for a year now on and off without following a specific routine. Due to my bad back and hips i could never really do squats or deadlift without pain so i havnt really been able to train my legs. I would say that my legs are almost completely untrained. So im looking for a routine without those lifts. Now, what ive noticed is that all beginner/intermediate fullbody routines includes squats and deadlifts, which i cannot perform. Can i replace those lifts with legpresses or something? Or should i hop on a PPL program where legs is trained 100% with machines? Im on a slow bulk and want to add some mass and strenght since I am weak. OHP is 40kg and bench 65 for reps.i would like to add that im on holiday right now and have unlimited time to spend in the gym. I just want to start lifting. Any advice will be helpful. Thanks in advance.

>>40620122
It's the Reddit PPL. What do you expect?

I do A and B day rotations where A is squat/ bench and B is squat/ deadlift. I throw in some pullups, russian twists and snatch/jerks for some diversity.

Squat:
225*5
315*5
405*5
435*3*until failure (usually like 6-7 sets)
Back down the ladder.

Bench:
135*12
225*10
275*7
295*5
315*3 until failure (4-5 sets)
Back down the ladder

Deadlift:
225*5
315*5
405*5
455*5
495*3 until failure (5-7 sets)
back down

1 rep max- @205lb
bench:355
Squat:500
Deadlift:575
Snatch:185
Clean Jerk:245

>>40624388
what does that even mean??

>>40620622
So after I do like 3x12, I should feel like I only have 3 left in the tank?

>>40625730
2-1 is good for beginner.

>>40614490
bump

>>40626362
You don't just want high volume, you want high frequency which means 3x5 AMRAP intensity shit has to fly out of the window.

Other than that
>too little upper back work.

Just doing a standard PPL. Was doing Candito program for a while ot get stronger.

Current stats:
Bench: 245 x2
Squat: 365 x2
Deadlift: 405 x1

Am I strong

>>40626429
>You don't just want high volume, you want high frequency which means 3x5 AMRAP intensity shit has to fly out of the window.

what do you mean?
Im focusing on strength for the next little while after I spent a few months on a higher volume routine.
Its 3 x 5, then an AMRAP dropset if my original post was unclear.

>>40626461
nvm. I read wrong.

if you want strength why aren't you doing madcow or sheiko

>>40615360
What is this? A joke?

>>40626461
I did madcow for a few months last year and made pretty good gains but then I moved countires and focussed on volume for about half a year.
my 5rm lifts have decreased quite a bit and I thought that hopping on a beginner LP would help to increase them quickly (my routine is the 70s big LP). I want to increase strength for sure, but additional upper body mass in addition to that would be really nice...I found madcow to be lacking in that respect.I have read up on sheiko, but I heard that it wast good for increases in mass in areas other than your lower back and legs.

>>40617330
Just no, look up a decent brosplit and do that instead. 4 curl variants, just fuck me man what are you doing

>>40612621
Day 1:
Pendlay rows (heavy load) 3x5
OHP (Heavy) 3x5
cable wide grip rows: 3x15
Weighted pullups 2x10
Dips: 3x10
Incline dumbbell twist press: 3x12
lateral raises: 3x15
Front raises: 3x15
EZ bar curls: 3x15
rope pushdowns: 3x20

Day 2:
Squats (Heavy): 3x5 working sets
Straight leg DLs: 3x12
Leg press: 3x20
Leg extension: 3x15
Lying leg curls: 3x15
Hack squat 3x15
Sitting calf raises: 3x20

Day 3
40 pull ups
OHP (light): 6x3, gradually increasing weight with no rest in between
Pendlay rows: 6x3 (same)
Wide grip cable rows: 3x15
lateral raises: 3x15
front raise: 3x15
Facepulls: 3x20

Day 4
Warmup: 3x3 squats, pausing at bottom of movement for a second, then exploding upward
Squats: 6x5, 5th set being heaviest
Front squats: 3x15
Dumbbell sumo squats: 3x15

Day 5:
Machine chest press for warmup: 3x15
Dips: 3x10
Incline bench press: 3x15
slight incline dumbbell press: 3x15
Flies: 3x15
Dumbbell curls: 3x15
Hammer curls: 3x15
Concentration curls: 3x15
Skull crushers: 3x12
Cable pushdown: 3x20
Facepulls: 3x15

>>40626478
>>40626510
replied to the wrong post

in four weeks I am going to be starting a new program. here's what I was thinking of doing. you might notice a pattern.
>Monday
dl 1x5 ramping set at 90%
ohp 1x5 ramping set at 90%
curls and tricep extensions 3x10-12
>Tuesday
dl 3x5 at 80%
bench 1x5 at 90%
rows 1x5
>Wednesday
deficit dl 1x5 at 70% dl
behind the back deadlift 1x5 at 70% dl
bench 5/3/1 trying to PR
>Thursday
squat 1x5 at 90%
dl 3x8 at 60%
curls and tricep extensions 3x10-12
>Friday
dl ramping doubles (maybe singles) dunno percentage
ohp 1x5 at 90%
skull crusher's 3x10-12

Friday is the day I'm having the hardest time programming. anyone got advice?

>>40617350
What /thicc look do you go for? You want the thich thighs too? If so keep the squat, if no you can drop it right away or just do them with less weight, depends on your body composition.

Do build your body you only need a couple kind of exercises
Vertical pull(chins/pullups/lat pulldown)
Horizontal pull(rows)
Vertical press(bb/db bench press)
Horizontal press(bb/db ohp)
Squats
Deadlifts
You don't have to do deadlifts though, you can just snap your shit up for no reason tho, but they can be great if done properly. Personal preference.
Squatting depends on your goals, if you want big thighs, you will do them, otherwise no.

If you are new to lifting 3x5 is enough to grow, you don't need to do more.

Here is something I would make you do:
A
squats 3x5(if you don't need the big thighs just do 3x8-12 and keep it relatively light)
db overhead press 3x8-12
pullups(lat pulldowns or negatives) 3xf
hyperextensions 3x8-12
B
hip thrusts 3x8-12
lunges 3x8-12
db bench press 3x8-12
rows 3x8-12
ab stuff

AxBxAxx
BxAxBxx

>>40618347
As always, insane volume

>>40626643
i-in a good or bad sense?

Beginner, probably doing way too much in one day. Need a better routine soon but basically just testing everything out atm.


AxxBxxA

A:
Squat
Deadlift
Leg extensions
Seated leg presses
Leg curls
Leg cable crossover
Side bends
Calf raises


B:
Pec Deck
Forearm pulldown
Pull down
Concentrated curls
Dumbbell row
Bench press
OHP
Chin-Up
assisted pull-up
Curls
Row machine
Shoulder press machine
Chest Press
Shoulder raise

Generally only do 70% of B due to how long it takes.

I incorporate some of this into each workout:
Ab rolls
Weighted twists(think russian twists)
Back extension machine
Ab crunch machine

>>40625692
It means, that is the recommended beginners PPL from Reddit. What sort of feedback are you looking for?

>>40626447
how much do you weigh

is that kg?

>>40626510
Milk whatever you can now.
Do something like Lyle McDonald's Bulking Routine for mass, it also includes doing heavy work .

and read his articles at Bodyrecomposition.

Sheiko is a power routine, increasing 1RM

>>40626332
All right, thanks mate

what are the best accessories to use with SL 5x5?

no cardio , no warm-ups

A:

Barbell bench press 4 x 8
Incline barbell bench press 3 x 8
Dumbbell shoulder press 3 x 8
Cable Rear Delt Row 3 x 10
Rope Push-Down 3 x 10
French press 3 x 8

B

Deadlift 3 x 6
Bent-over barbell row 3 x 8
Chinup 3 x 10
Machine hyperextesion 3 x 10
Barbell curl 3 x 8
Dumbbell hammer curl 3 x 8

C
Squat 3 x 8
Romanian deadlift 3 x 10
Machine leg extesion 3 x 10
Machine leg curl 3 x 10
Machine calf raise 4 x 10
Roman chair leg raise 3 x 12
Crunch with weight 3 x 15
Plank 3 x 60'

Doing a clean bulk to gain 5kg of lean mass.
I'm currently stuck on loads, but I gained 1.5kg of lean mass from Feb - March with this routine
I'm realizing that my legs are over-developing

What should I do to avoid this disproportionate increase in the legs?

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I'm trying to tweak PHUL and I'm a little scared as I've always followed routines very closely. Can anyone just let me know if this looks absolutely retarded? I'm not concerned about the hypertrophy work which is why I didn't put set/rep next to most of it I'm more concerned about compounds and I'm trying to put more focus on them.

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>>40627966
Cont.

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Monday- Legs/Abs
Barbell Squat according to sheet
Deadlift 4x10 @ 50% w/h shrugs
Calf Raises 4x10
Thrusters 3x10
Lunges 4x12
Split Squat 3x10
G/H Raises 3x12
Leg Press 3x6-8
Reverse Crunches 4x12
Crunches 4x12
Air Bike 3x12
Plank 3x1min

Tuesday- Chest
Barbell Bench according to sheet
PushPress 4x10 @ 50%
Barbell Bench Wide Grip 3x8
Barbell Incline Bench 4x4-6
Incline Dumbbell Press 3x8
Dumbbell Flys 3x12
Incline Dumbell Flys 4x10
Dumbbell Bench 4x10 (Heavy)
Decline Barbell Bench 3x4-6
Dumbbell Pullover 4x8
Dips 4x10
Push-ups 4x25+

Wednesday
HIIT Training
Jog for 1 minute then sprint for 15-20 seconds
All for 15 minutes
Thursday- Back/Abs
Deadlift according to sheet
Squat 4x10 @ 50% w/h calf raises
Bent Over Dumbbell Row 4x10
Bent Over Barbell Row 4x6
Pullup 5x5
Wide Grip Pullup 3x12
Standing Tbar Row 4x6 (Heavy Landmine)
Lawnmowers 3x12
Back Ext. 4x10
Jackknife 3x12
Crunches 4x12
Leg lifts 3x12
Plank 3x1min

Friday- Shoulders
PushPress according to sheet
Barbell Bench 3x10 @ 50%
Barbell Shrugs 3x6-8 Shoulder Dumbell Press 4x8 Bent Over Dumbbell Lat Raise 3x8
Side Lat Raise 3x10
Seated Bent Over Rear Delt Raise 3x10
Dumbbell Incline Row 4x10
Front Plate Raise 3x12 (Hold 3 secs)

Saturday- Arms/Abs
Close Grip Bench Press 3x5
Barbell Curl 4x5
EZ Bar Curl 4x10
Preacher Curl 4x8 Dumbbell Alt Bicep Curl 2x8-12
Hammer Curls 4x10
Concentration Curls 4x10 One Arm Dumbbell Triceps Ext. 2x12
Triceps Ext. 4x10
SkullCrushers 3x10
Chin Ups 5x5+
4x7s
Reverse Crunches 3x12
Hanging Leg Lifts 3x10
Crunches 3x12
Planks 3x1 min

Attached the sheet for compound lifts each week is a different routine

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>>40612621
On sheiko cms-ms and customized it to add squtting on the 4th day instead of just dl and bench

Stats are:
176bw
550 squat
285 bench
535 deadlift
https://youtu.be/tG_WbFoNCQ4

>>40628277
Old sheet need to update it with my new maxes

monday:

>weighted dips 5x5
>OHP 5x5
>incline bench 5x5
>bench 5x5
>tricep pulldowns 3x8
>skullcrushers 3x8
>dumbell press 3x8
>flys 5x5
tuesday:

swim

wednesday:

>deadlifts 2x5
>bent over rows 5x5
>one arm dumbell row 5x5
>barbell curls 5x5
>hammer curls 3x8
>weighted pullup 3xF

thurs:

swim

friday:

>calf raises 3x8
>squat 5x5
>lying leg curls 5x5
>leg press 5x5
>heavy shrugs 5x5


any suggestions I would appreciate. It's a basic chest+tri into back+bi into leg+shoulder.

I would like to get my arms bigger though

A
3x8 Bench Press
3x8 Rows
3x8 Dips (Weighted)

B
3x8 Pull-Ups (Weighted)
3x8 Military Press
3x8 Deadlift

I add some other exercises at the end like curls, plank, hanging leg raises, etc.

Of course, Squats are missing. I don't want to do them right now due to back problems. Deadlift however is fine, don't ask me why...

>>40628857
Should I change Rows and Press so it is Push/Pull?

A
3x8 Bench Press
3x8 Military Press
3x8 Dips (Weighted)

B
3x8 Pull-Ups (Weighted)
3x8 Rows
3x8 Deadlift

MONDAY
3RM squat
5x5 OHP
7x3 cleans

WEDNESDAY
3RM deadlift
2-3x5 easy squat
7x3 push press

FRIDAY
3RM OHP
5x5 squat
5x3 deadlift

I also do a lot of bodyweight plus bench and rows for accesories. How bad am I cucking myself?

Been making decent progress, but hospital made it so I couldn't lift for a month. Lost alot of strength and size (skellington)
Any tweaks on my current plan? going to be increasing weight gradually to get back into it.
MON: Shoulders:
>OHP 5x5
>Arnold's 4x8
>Front raises 3x10
>Lateral raises 3x10
>Rear delt flys 2x20

Tues: Chest/Tris
>Bench 5x5
>Incline 4x8
>Dips 3x10
>Over-head Tricep extension 3x10
>Rope pushdown 4x8
>Dumbell flys 3x10

Wed: Back/ Bis
>Pendlay rows 5x5
>Lat Pull down 4x8
>Dumbell curl 5x5
>Preacher 4x8
>Close-grip Lat pulls 3x10

Thurs: Legs
>squat 5x5
>diddly 5x5
>standing calf raises 4x8
>Leg Extension 4x8
>Leg Curl 4x8
>Seated calf raise 3x10

Rinse and Repeat

>>40629062
>Get back int oit.
You should do that.

>two days for chest/front shoulders and one back in 7 day cycle.

wev

>>40628938
Yes

PPL

Chin ups, 3xF
T-bar rows 3x6-8
DB curls 3x8-12
Lat pulldown 3x8-12
Machine rows 3x8-12
Preacher curls 3x8-12

OHP 3x5
Bench 3x5
Flies 3x8-12
Lat raises 3x8-12
Dips 3xF
Pushdown 3x8-12
Skullcrushers 3x8-12

Squat 3x5
Hamstring curls 3x8-12
Heavy bag or cardio for 10-15 minutes

>>40629062
Ok, so less chest/shoulders more back
anything else?

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>>40612621

Is this enough volume for a novice?

>>40629125
Ok, so less chest/shoulders more back
anything else?

bench
squats
bench
squats
x
bench
squats

>>40612621
You almost bench as much as you squat, you bench WAY more than you front squat, and you can power clean more than you front squat? You're absolutely fucked, dude.

>>40612621
Heavy emphasis on strength but adding assistance for aesthetics.

Progression with reps. Everytime I hit 7 reps on the first set, I progress to the next weight by 5lbs.

Monday
Squat 2x3-7
Bench / Press 4x3-7
Parallel Pullups with static holds 4x3-7

Assistance:
Tricep extension for powerlifting 4x3-7
Facepulls 3x10-20
Wrist roller 5 sets on both sides
Plate Pinch holds 5x30 seconds

Wednesday
Squat 2x3-7
Bench / Press 4x3-7
Parallel Pullups with static holds 4x3-7
Assistance:
Tricep extension for powerlifting 4x3-7
Facepulls 3x10-20
Wrist roller 5 times on both sides
Plate Pinch holds 5x30 seconds

Friday
Sumo Deadlift 2x3-7
Bench / Press 4x3-7
Parallel Pullups with static holds 4x3-7

Assistance:
Tricep extension for powerlifting 4x3-7
Facepulls 3x10-20
Wrist roller 5 times on both sides
Plate Pinch holds 5x30 seconds

>>40629688
current stats

Press 135x4
Bench 210x4
Squat 275x5
Deadlift 315x6

File: 2c1fac2a3ba3fee42f38925a426ab79c.jpg (18KB, 300x257px) Image search: [Google]

18KB, 300x257px

Fox my routine please, i have about a half hour three days a week to go to the gym:
AxBxA
BxAxB
Bike 6 miles 5 days a week
Jog/walk 3 days a week, 2x3 miles, 1x6 miles

A days
Bench press:
1x12
1x8
1x5
Chin ups:
2x8
Back squat:
1x12
1x8
1x5
Deadlift:
1x12
1x8
1x5

B days:
Overhead press:
1x12
1x8
1x5
Curls:
1x12
1x8
1x5
Back squat:
1x12
1x8
1x5
Deadlift:
1x12
1x8
1x5
Hanging leg raise
As time permits.

I'm a hamplanet; 257lbs at 5' 10" (on a good day) and my goal is to burn fat. Will this routine help? I've already done SS and greyskull.