routine thread

>>40674682
>chin-up 5x5

you better have some plates on you cause thats laughable for just bodyweight

I alternate a lower volume fullbody routine with a higher volume push pull routine every week.

Fullbody

>A.

Squats 4x5
Incl Dumbbell Press 4x8
Pull ups 4x8
Dips 4x8
Chin ups 4x8

>B

Bench Press 4x8
BOR 4x8
Leg curls 4x8
OHP 4x8
Upright Row 4x8

>C

Deadlifts 4x5
Dumbbell Bench 4x8
Calve Raise 4x8
Chin ups 4x8
Dips 4x8

Push Pull

>Pull

Deadlifts 4x5
Pull ups 4x12
Seated Rows 4x12
Lat raise 4x12
DB curls 4x12

>Push

Bench Press 4x8
Incl Flys 4x12
Chest Dips 4x12
Calve raises 4x12
Tricep ext 4x12

>Pull

Bor 4x8
Pull down 4x12
Leg curls 4x12
Upright rows 4x12
Chin ups 4x12

>Push

Squats 4x5
Dumbbel Bench 4x12
Flys 4x12
Front raise 4x12
Dips 4x12

>>40675966
Yes, they're weighted.

>>40674682
just do 5/3/1 as it's written

just because a program adds weight to your maxes monthly does not mean you only progress monthly

you can get more reps on AMRAP sets, you can add more joker sets, these are all progress

>>40677602
i mean i'm gonna switch to 5/3/1 as soon as i stall but it seems silly to do it prematurely.

>>40677811
why?

you'll spend more time working at higher volumes with FSL and less time grinding with insufficient volume to increase your 3x5

what are your lifts anyway? if they're really pathetic just run SS until they're not

My routine: an assload of push-ups, planks, situps, bodyweight squats, and pull ups. It works for me because I'm ripped as fuck, and almost nothing makes get out of breath.

>>40674682
*brap*

>>40674682
Just do 5/3/1. You do 3x5 on the first week of the cycle anyway (progressing weight, so really 1x5, 1x5, 1x5 at 65%, 75%, 85% 1RTM or whatever the formula is).

If you want to slam volume, do BBB variation.

File: FY2qjdT.jpg (222KB, 960x1280px) Image search: [Google]

222KB, 960x1280px

For physique only, naturals, 1-2 times a week 2-5 sets of bench 8-15 reps. You can throw in some maxes so your cns wont go in sleep completely but whatever... That's about it. Takes about 15min two times a week.

Better get a bench and barbell, maybe some dumbells at home.

>>40679954
burn it

Okay, I'm a meme who doesn't really care about strength. I've got my deadlift up to 335 though, so I'm not chicken legs or anything. I also know it would be better to split up the clean&press then put the ohp on push day, but it's the most fun lift in existence.

>Push
3x3 bench/6x5 bench (alternate)
3x10 DB bench
3x10 triceps pushdown + dropsets

>pull
5x3 clean&press
25-30 chins/3x8 DB row (alternate)
1x5 squat/1x5 deadlift
Rear delts
3x10 reverse curls + drop sets

File: 1486319796822.png (151KB, 1150x713px) Image search: [Google]

151KB, 1150x713px

If I want to build more and bigger muscle is it better to do pic related or a PPL routine?
I'm doing SS since 4 months and want to change my programm.
>Is there be a big difference of volume with these 2 routines?