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I saw attached posted a while ago and no one commented. I like the look of it so adding it again. Any other ideas for routines for intermediate lifter wanting to up his volume (does Greyskull right now).
Be nice to have a decent productive thread instead of 'fat people', 'feels' and 'thick' threads all damn day.
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>>41059985
4week concurrentperiodization wrote it myself for me. dont try this shit unless u have good work capacity.
fuck cookie cutter bullshit programs get shit done for u personally
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>>41059985
Monday: SQUAT, BENCH, barbell lunge, underhand pendlay row, straight-leg deadlift
Wednesday: DEADLIFT, PRESS, dips, chins, illegal bench
Friday: FRONT SQUAT, CLOSE GRIP BENCH, overhand pendlay row, btn press, stiff-leg deadlift
MAIN LIFTS: each lift each week progresses independently, no "training max" bullshit
Week 1: 3x3 either sets across or a tight ramping 90-95-100%
Week 2: 5x5 either sets across or a tight ramping 80-85-90-95-100%, do only top 3 sets if short on time to workout
Week 3: 5-4-3-2-1 with a tight ramping 80-85-90-95-100%, do only the 5-3-1 80-90-100% if short on time
Week 4: 10-8-6 with tight ramping 80-90-100%
auxiliary lifts: 2x10
The above is based on BFS aka BiggerFasterStronger, it is the program that Wendler ripped off to "create" 5/3/1 and he made it worse by pussying out (dumb "south of vag" motherfucker) and doing only ONE main lift a day and by making the ramping so big that basically you only had one working set of each main lift a day. He also changed the week order and dropped the high-rep week to avoid getting sued.
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>>41059985
This guy himself said this routine is meh and he threw it together back when he knew nothing
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>>41060201
true fact
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>>41059985
Pic routine has problems with rando percentages. Front squats percent of what? Rows percent of what? No 1RM for a pendlay row because form and no peaking/test days to estimate 1RM for the front squat.. If you don't test 1RM or use something as a main lift then you can't do a percentage of it (front squat for example, also no testing for bench 1RM).
Also 5x5 every week? Riiiiiiiiiiiiiigggggghhht. Maybe for a beginner program but that's a lot of volume for a beginner.
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>>41060074
looks like a bunch of random shit and meme exercises desu
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>Monday
Squat 5/3/1
Romanian deadlift 5x10
Leg press 5x10
>Tuesday
Press 5/3/1
Dip 5x10
Chin-up 5x5
>Thursday
Deadlift 5/3/1
Hyperextension 5x10
Rollout 5x10
>Friday
Bench 5/3/1
Incline bench 5x10
Dumbbell row 5x5
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>>41060074
literally the worst program ever. do you take tren?
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>>41060277
>>41060338
autistic cunts that do not know what concurrent periodization is. i put 200 dollars that neither of u have read an exercise science book. and i mean a real one not practical programing rofl
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>>41060408
also i bet both of u guys are still in ur 1st or 2nd year of lifting and can get away with minimalist cookie cutter programs that have like 30 sets a week to make progression
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>>41060074
2 days a week, not gonna make it
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>>41060074
kek that's one of manlet destiny programs. How much did you pay or is it from his book?
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>>41060408
>x20
no thanks
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