/fit/ what is the best intermediate to advanced routine to get

Texas method is p good

>>40874180

531 BBB (check for newer variations), PHUL, PHAT, HST

>>40874265
TM is shit if your main goal is gaining muscle mass. Its a strength program

> ULxPPLx

Best routine I've ever been on by far. Similar to PHUL but I always wanted to do more on the upper hypertrophy day.

>>40874708
Can you give further information like post your routine?

>>40874825
ULxPPLx

UPPER POWER/ABS
Barbell Bench Press 3x5
Clean and Press 3x5
DB Incline Bench 3x8
Barbell Row 3x5
Wide Grip Pullup 3xF
Barbell Shrug 3x8
EZ Bar Curl 3x8
Skull Crushers 3x8
Hanging Leg Raise 3x12
Weighted Crunch 3x12
LOWER POWER/OBLIQUES

Squats 3x5
Stiff Legged Deadlift 3x5
Hamstring Curl 4x8
Quad Extension 4x8
Calf Raisers 4x8

DB Side Bend 3x12
Wood Chopper 3x12

X - CARDIO
40-60 minutes treadmill, resistance biking, stair stepper


PUSH/ABS
DB Bench Press 4x8
Incline DB Bench Press 4x8
Cable Crossover 3x10
DB Pullover 3x10
Overhead Press 4x8
Upright DB Row 4x8
Front Raise 2x10
Lateral Raise 2x10
Tricep Cable Pushdown 3x10

Hanging Leg Raise 3x12
Weighted Crunch 3x12

PULL/OBLIQUES
Wide Grip Pullups 3xF
T-Bar Row 4x8
Lat Pulldown 4x8
Shrugs 4x8
Lu Raises 3x10
Face Pull 3x10
Hammer Curl 3x10
Concentration Curl 3x10
Reverse Grip Curls 3x10
Forearm Curls 3x10

DB Side Bend 3x12
Wood Chopper 3x12


LEGS/CARDIO
30 minutes running, biking, etc
Front Squat 4x12
SLDL 4x12
Quad Extension 4x12
Hamstring Curl 4x12
Seated Calf Raise 4x12
Standing Calf Raise 4x12


Something along these lines. This is my autistic template but by no means is it the only way to do it. I change specific exercises depending on what's available at the gym.

Willing to answer more questions about it but pretty self explanatory.

>>40874678
how? I did SS and added some acessories and made sick gains

also studies point out that if you lift till failure in the 3x5 or 3x12 range you'll get equal amounts of muscle mass

>>40875064
For novices the strength program approach is great. But intermediate and beyond lifters need way more volume to gain muscle as much as possible, especially in areas like arms and shoulders... TM and similar programs will indeed build some muscle aswell, but it's not as effektive for that purpose and most of strength programs tend to be very lower body dominant.

>>40875278
well then what should I do my man?
I want to reach hercules mode(maybe I have demi-god genetics, who knows) but got no clue on what program to follow after I finish my cut(~1month left)


I was thinking of TM or Madcow but I want to stop squatting or my legs will get too big compared to my upperbody
OP pic is fucking goals

6 day bro split. SRS

Legs
Chest
Back
Legs
Shoulders
Arms

Throw in abs/calves as necessary. Always start with a heavy compound i.e. bench or incline bench on chest day, deadlifts or barbell rows on back day, weighted dips on arm day, OHP on shoulder day, squats on leg day etc. Follow that by accessory work.

Bumping the only fucking actual lifting thread I see on this board.

I do A-rest-B-rest repeat
A being bench, squat, and a couple arms and chest isos like dumbell flys, preacher curls, tri extension, chest pullover ect.
B being deadlift, OHP, and a couple other back and shoulder isos shrugs, chinups ect.

Rest days I do a little cardio and abs