ROUTINE THREAD

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>>41148586

>>41148650
does 1x5 + 1kg legit mean you only do one set, the next week on that day still only do one set but with another kg added? Doesn't sound like a very intense day to me

>>41148667
You are doing 5x5 on Monday and assistance exercises on Wednesday.
On Friday you attempt a 5rm, it is pretty intense when you squat close to double bw for 5.

>>41148731
yeah i guess thats true if you go for 5rm on each set, I just thought it was 5 reps of going decently heavy. I kind of want to do something like this because Im not crazy about exercising each body part only once a week

>>41148751
Isn't push pull legs six days a week?
Any way.
Just Do an upper/lower split.
Upper do chest,shoulders, tris bis chinups and face pulls.
Lower do Squat, dead, leg press, bent row(s) and calf raises.

How often do you guys work out?
I've been doing exercises 2 and 3 times a day.
body weight stuff and curls

am i exercising to much?

>>41148906
Depends on volume.
If you are doing deadlifts every day then you are doing too much.
Bw and light curls are fine,

>>41148930
awesome, ty. I know the body needs time to rest to actually grow muscle. I figured if I just worked out 3 times a day it would save me the shame of going to a gym.

I'm really skinny so I get embarrassed.

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Max effort lower

Squat or deadlift variation 5 x 1
Good mornings 3 x 10
RDL 4 x 6
Barbell row or row variation 3 x 10
Dumbbell shrugs 3 x 12
Calf raises 3 x 12
Reverse Hyper extensions 3 x failure
Hamstring curls 3 x 10-15
Crunches 100 in total

Speed day lower

6 x 3 50-70% of 1RM + Band Tension
Same assistance work

Max upper effort

Bench or bench variation 8x1
Triceps
Shoulders
Dips 3 x failure
Pull ups 3 x failure

Speed day bench
8x3 (same band tension as above)
Same assistance work as max effort upper

>>41149065
>Westside
You better train Muly ply powerlifting,

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>pic related

I'm a noob

>>41149190
was also thinking of fitting in hyperextensions and calf raises in somewhere

>>41149190
I wouldn't fuck with the program.
If you want mass then do, reg parks one.
If you want strongman like program just do ss with ohp twice a week and close grip bench once

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>>41149574
Pic relalated

>>41148650
rename this to raffy tm pls

>>41148839
yeah, it's supposed to be. Im in a very busy point in my life so only end up doing ppl once a week - plus a day for core and cardio. so i might switch it up to an upper/lower split and do each twice a week

>>41149190
you could add some stuff to this, no? I feel like each workout would take like 20 minutes...

>>41148586
>Leg day
>Does shoulders

I'm actually quite impressed.

>>41151781
You can add to it, but don't remove anything from it. I put my roommate on that program, he spends ~40 minutes getting through the exercises, but it can easily be less with shorter rests. Part of what makes these beginner programs so great is that they're easy for beginners to overcome, so they don't feel discouraged by the amount of time they have to put in.