Routine Rate Thread

Week A
Monday
3x5+ Press
3x8 Weighted Pull-ups
3x5+ Squat
Accessory Work

Tuesday
Olympic Lifting
Midline
Accessory

Wednesday
3x5+ Bench
3x8 Pendlay Row
3x5+ Front Squat
Accessory Work

Thursday
Active Recovery

Friday
3x5+ Press
3x8 Weighted Pull-ups
3x5+ Squat
Accessory Work

Saturday
1x5+ Trap Bar Deadlift
Accessory Work

Sunday
OFF

Week B

Monday
3x5+ Bench
3x8 Pendlay Row
3x5+ Front Squat
Accessory Work

Tuesday
Olympic Lifting

Wednesday
3x5+ Press
3x8 Weighted Pull-ups
3x5+ Squat
Accessory Work

Thursday
Active Recovery

Friday
3x5+ Bench
3x8 Pendlay Row
3x5+ Front Squat
Accessory Work

Saturday
1x5+ Deadlift
Accessory Work

Sunday
OFF

>>40815817

Add 1kg to each upper body lift each session
Add 2kg to each lower body lift each session

When 5 reps are not accomplished on the final + set, reset by 10% and begin climbing.

Deload every 4 weeks

Program is built off of Greyskull LP, and is essentially a blend of SS and 5/3/1.

>>40815842

Zone 1 (HR ~130 bpm) on the Airdyne on Mon, Tue, Wed, Fri, Sat

Accessory is mostly unilateral work, fixing sticking points, and beach muscles -- 4 sets of 10-15 reps

>>40815762
Beyond 5/3/1 but with my own assistance, and some ab work if I am feeling it

SQ/Bench Day:
--Assistance--
Pull-up 30-50 total reps
Shrug 3x5
Dip 3 sets x 15-25 reps

D/OHP Day:
--Assistance--
Barbell Curls 4 sets x 10 reps
Back Raises 3 sets x 10-15 reps
Face Pull 70 reps total
RDL 3 sets x 10-15 reps

>>40815867

Stats: 1.75m, 93.9kg

Squat: 185kg
Deadlift: 230kg
Bench: 113kg
Press: 81.5kg
Front Squat: 165kg

>>40815873

Do you run this on an AxBx schedule?

I don't quite have a "routine" yet. But this is what I did today for upper body: (I don't go to the gym, but I have a few machines in my garage and a dumbbell collection)


20 Pushups
20 Bicep Curls, 10lbs
15 Triceps Kickbacks, 10lbs
20 Dumbbell Shrugs, 20lbs
10 Dumbbell Lateral Raises, 10 lbs
30 Ball Throws, 10lbs
10 Shoulder Presses, 10 lbs
Stretch
20 Stacked Pushups
20 Bicep Curls, 15lbs
20 Bench Dips
10 Upright Row, 15lbs
15 Pec Deck, 33lbs
Bench Press until fail(8), bar + 22lbs
Stretch

It's a work in progress, a lot of the earlier exercises are more so meant as a warmup than to build muscle, the 20 15lbs curls I did were killer. My biceps flared the fuck up.

>>40816083

ishyddt

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>run 2 miles in under 16 mins every other day
>160lbs 5rm bench
>210lbs 5rm squat
>140lbs 5rm deadlift

t-trying to get better

>>40816117

stop running. eat more. for christs sake.

>>40816138
>stop running
I have to continue, I go to basic training in August, thinking of starting sprints though.

>>40816161

Build a bigger cardiovascular engine by doing something like 30 minutes of rowing or airdyne 5x a day (key is low impact).

Treat the 2 mile run as a speed thing 1-2x a week.

>>40816083
just look up a routine, as this is dog shit.

>>40816117
>deadlift is your lowest lift

That is how you know you are a fucking retard

>>40816186

holy shit, i didn't even realize this. deadlift lower than bench... kys.

>>40816113
>>40816182
What kind of routine should I look up? I don't know what to look for.

>>40816200

SS, SL, GSLP, you name it. Anything but just fucking around. Unless you have no goals...

Then you can do whatever the FFFFFFFFFFFFFFFFFFFFFF-FUCK you wanna do!

Day A
>back squat
>RDL
>bench
>row
>dips
>wrist curls
>bicep curls
>calf raises
Day B
>front squat
>ohp
>pullups (lmao can barely do any)
>DL
>both curls & calves again
Beginner. Been lifting coming up on a month and a half. Lift 3x per week or every other day if I can fit it in. Main lifts are 3x5 plus warmups, DL is 1x5, curls superset at 3x10 with calf raises 3x20.
Thinking about dropping RDLs because ripperoo says they're pointless for beginners. Since I want to learn the oly lifts at some point I guess I could swap in powah cleans.
Also thinking of switching ohp to 3x8 because I can only go up in 5kg jumps cos shit gym with no miniplates, and I failed 40kg for reps two workouts in a row - got it next workout cos I made sure to get plenty of rest, but dropping down to 30 and working back up with more reps makes sense in my head.
Also tempted to switch to sumo DL after I hit 2pl8 next workout because I feel it in my back and I don't want to fuck my back up with shitty form when I could just do it a different way. Thoughts?

>>40816297

how much of a beginner are you? lift stats?

>>40816216
Thanks, I'll look it up.

>>40815894
I do the 3 day fullbody as listed on this site

https://www.t-nation.com/workouts/beyond-531-program-1-1

>>40815817
monday/wednesday/friday
>bench 5x5
>BORs 5x5
>OHP 3x5
>curls if i feel like it
tues/thur
>squat 5x5
>deadlift 1x5 or sldl 3x8
>abs
i get worn out quickly if i try to do too many compounds in a single session, and my lower body naturally recovers noticeably slower than my upper body.

A
Back squat 3x5
Bench Press 3x5
Hyperextension 3x10
China 3xF
Weighted situps 3x10

B
Front squat 5x3
OHP 3x5
Deadlift 1x5
Pendlay row 5x3
Ab wheel 3x10

Orange theory on off days

One day of rest

Starting stretching after every workout

Molding mobility joint stuff every day

Starting PNF on off days.

>>40816326
6'3 85ish kg
From memory:
80kg back squat
95kg DL
40kg ohp
65kg bench
Front squat like 60kg, that and RDL I started lower than I could do and I'm content not to push them hard,like they're more assistance lifts I guess.
Lifting since 14th Feb with about a week off two sessions ago.

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>>40816083
If you fail to plan you plan to fail, this is garbage. Good luck in 6-9 months when you are burnt out and spent a bunch of cash on supps with no results.

>>40816989
>passive aggressive sarcasm

Wow, what a high test male!

>>40817243
louie only talks world class

>>40817243
>>40816989

to be fair, the OP does specify shit talking

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Here's what I've been doing for the past 6 months, built off of something similar I did for the year or so before that.

No rest days, just A-B-C on loop.

This + not eating like shit I've dropped about 40lbs in that time frame, looking to get down another 10 by summer.

C4 Ripped preworkout 'cause it gets me nice and jittery
Double scoop of protein post workout often as meal replacement (~50g protein)

Current Maxes:
Bench - 310
Squat - 300 (I ignored legs for many years due to back injury)
OHP - 170
DeadLift - ???


>just fuck my shit up

Any good beginner full body workout programs?

This one is having me do squats deadlifts and chin ups. First of all I can only do 1-2 chinups and second of all my back hurts after I deadlift or squat. I don't mind deadlifts or squats being in there but that's like a majority of the workout for some reason

>>40815762
Weighted Dips 3x5
Incline Bench 3x10
Squat 3x5
OHP 3x8
Cable Crossover 3x12
Lat Pulldown 2x12
Bicep Curls 2x12
Lateral Raise 2x12

My lats are disproportionately large and my chest is very small. Will this help symmetry?

>>40817864
AxAxAxx

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>>40817681
For reference, 6'2-3" and 220lb at the moment

A X B X A XX ...

A: 5*12 Squat; 5*12 Bench 4*12 Deadlift
B: 5*12 Squat; 5*12 Bench; 5*12 OHP

Hypertrophy while doing Renegade. Is it any good?

A:
Bench
Deadlift
Pendlay Row
Chest flyes
DB Row

B:
OHP
Squat
Weighted Chins
Seated DB Press
Face Pulls

ABxABxx

Mostly 3x5

Doing PHUL, but thinking of switching to a bro split to change things up.

Will be doing Legs/Chest/rest/Back/Arms/rest/rest

>Legs:
Squat 5x5
SLDL 4x6
Weighted Lunges 3x12
Hamstring Curls 3x12
Standing Calf Raise 5x15
Calf Press 3x15

>Chest/Abs:
Flat Bench Press 5x5
Incline DB Press 3x12
Weighted Dips/Flat DB Press 3x12
Cable Crossovers 2x15
Cable Crunches 3x12
Hanging Leg Raises 3x15
Side Bends 2x20

>Back/abs
Deadlift 5x5
Barbell Row 4x6
T-Bar Row 3x12
Lat Pulldown 3x12
Weighted Decline Crunches 3x15
Hanging Leg Raises 2x20

>Shoulders/Arms
Military Press 5x5
Side Lateral Raises 3x12
Face Pulls 3x12
Barbell Curls/Close Grip Bench superset 4x6
Hammer Curls/Skullcrushers superset 3x12
Cable Bar Curls/Ropepushdowns superset 3x15

>>40819800

Unless you have genetically huge arms,I would say do more arms

Don't do bro splits, do PPL instead.

5/3/1 upper body only (waiting for them knees to recover) with my accessories of choice

OHP day:

OHP, 5/3/1 progression

additional sets of OHP at ~50% max if I feel I need more volume
3xF chinups, pullups or whatever, I do various grips on various days
dips 3xF, only started doing them recently and I'm working my way up to 3x10 and then doing them weighted
3x10 cable rows


BP day:
BP, 5/3/1 progression
chinups, pullups, as on OHP day but with other grip than the previous ohp day
DB BP 3-5 x 10
3x10 DB rows

I hit the gym 3 times a week

after the weights I hop on a stationery bike for some light cardio and it was a doctor's suggestion to get my knees to move without loading them

Please need opinion.
I didn't include back exercises because I open my workout with 3xF pullups and end with 3xF Chinups.

A
Back Squat 5x5
Incline Bench 3x8
Chest Dips 3xF
Landmine Press 3x8
Lateral Raises 3x15

B
Deadlift 1xF
OHP 5x5
Decline Bench 3x8
Incline DB 3x12
Front Raises 3x15

AxBxAxx

>>40820074

Also, I did 6 months of GSLP before this.
My chest is lacking so I decided to try a chest-centric routine.

>>40816161
Starting Sprints with Mark Nimbletoes

I do alphadestiny's novice program. A few adjustions here and there

Workout A

Box Squat 3/5×4-6 (I do free squats instead)
Floor Press 3/5×4-6 (standard bench instead)
Pendlay Row 3/5×4-6
Overhead Barbell Extension 3×6-10
Barbell/Dumbbell Preacher Curl 3×6-10
Stiff-Legged Deadlift/Good Morning 2-3×6-10
Weighted Plank 3×30-60s (or weighted crunches or whatever ab work)

Workout B

Box Squat 3/5×4-6 (free squats)
Paused Overhead Press 3/5×4-6
Trap-Bar Deadlift 2×4-6 (conventional deadlift instead 1x5)
Close-Grip Bench Press 3×6-8 (thinking about doing dips instead)
Weighted Chin-up 3×3-5
Weighted Plank 3×30-60s
>AxBxAxx
>BxAxBxx
Also I add rear delt, calves and lower back work if I feel like it. Plus low-intensity cardio on off-days.

Ive been lifting for 8ish months with routine changes a lot during the first six. I really want to put on size12
Day 1 - Chest
Flat bench 4x10
Decline DB bench 3x12
Incline DB bench 3x12
Cable flyes 3x12

Day 2 - back + core
Deadlift 3x5
Seated cable row 3x12
Bent over row 3x12
Hanging leg raises
Plank
Ab rolls

Day 3 - shoulders + arms
OH DB press 4x10
Dumbell ez bar or cable bicep curls 3x12
Facecrushers (ez bar tricep) 3x12
Hammer curls 3x12
Tricep pulldowns 3x12

Day 4 - legs
Squat 5x5
Leg press 3x12
Leg curls 3x12
Leg raises 3x12
Calf raises 3x12

Workout A
Squats 5x5
OHP 5x5
Deadlift 1x5
Close grip bench 3x5
Seated calf raises 3x10
Shrugs 3x10

Workout B
Squats 5x5
Bench press 5x5
Bent over row 5x5
Dips 5x5
Skullcrushers 2x8
Standing calf raises 3x10
Shrugs 3x10

Working out 3 times a week
ABA BAB

>>40820832
I think ill say fuck off to skullcrushers
What do you think about adding deadlift to Woekout B too? I started recently and am @1pl8 currently

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5'10 162
Bench 190
Squat 200
Dl 300
Currently cutting and running track, also working out 4 times a week. I'll switch to a 6 day split once the season finishes. Critique/suggestions welcome.

>>40818070
What... what have you been doing that's kept you out of the gym for two years?

Hitting chest and back today, training for the pump. I never get a good pump in my back, so what exercises should I do? Tips for chest as well?