Routine General

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>>41520291
>>41520292
>>41520294

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What to change? Or is it good as it is?

It's 4 days routine, on the second pull day I replace DL with standing Rows, also on the second push day I alternate to heavy weight OHP and babbyweight Bench.

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Need feedback on DB/KB push/pull upper body split:

ABxABxABx

A:
DB military press 3x8-12 / KB push press 3x8 (alternating)
DB floor press 3x8-12
DB lat raise (side) 3x8-12
Plank progression

B:
DB/KB kroc rows 3x8-12
Fingerboard pull ups 2xF
Curl variants 3x8-12
DB/KB shrugs
Hanging leg raises 1xF

2 minute rest between sets

No legs, recovering from knee injury. Pic related - my current eq. KBs are 16kg and 24kg (actually ~26kg because Russian engineering) and DBs are currently 15kg max, but I'm getting extra 4x5kg plates soon.

>>41520289
A:
Squat 3x5
Bench 3x5
Weighted chins 3x5
Curls 3x15

B:
Overhead press 3x5
Deadlift 3x5
Weighted dips 3x5

AxBxAxx
BxAxBxx

All last sets are to failure

>>41521296
Leave squat/diddy as last lifts and DL 1x5 and do it heavy. You don't really need curls if you do weighted chins, but do them if you really want. Add db lat raises to press day. Don't take the last sets to failure but rather as many reps as possible before failure.

Actually, now when I think about it, just do Greyskull LP.

>>41521296
lower reps for curls to 10, up the weight a bit, and make sure you arent flailing your arms around

>>41521342
I did Greyskull, that's what I based this on. I'll drop the deads to 1x5 again, see how it works (I fucking love deads, that's why I do 3 sets because I get hyped doing them)

The curls are there for aesthetic reasons, should I keep them in this reprange or is 3x12 better?

>>41521296
>>41521296
also add bent over row to day b after your dl

>>41521378
I've got no advice or curls since I've never really incorporated them. Anywhere between 8-16 should be ok, I think. If it's based on GS then you've just made it worse. The original order is better and I loved the AMRAP sets. Just add accessories if you need them - curls, lat raises for starters.

>>41521463
>>41521378
Oh, and since you like diddies then add RDLs. Helped me with my DL.

monday
squat 3x5
power clean 5x3
romanian deadlift 5x10

tuesday
press 3x5
chin-up 3x10
dip 3x5

thursday
deadlift 1x5
hyperextension 5x10
rollout 5x10

friday
bench 3x5
chin-up 3x5
dip 3x10

>>41520289

MWF

>pull ups 3x12
>db squat 5x20
>db row 3x15
>plank 3x60
>curls 3x10
>pushups 4x35
>lat raise 3x12

Am I do good?

>>41521591
add lunges and jump squats

>>41520289
Im gonna need some SASS on that pic

>unironically arms 5 times a week with 2 days legs

>>41521591
also look up different push up variations i think athleanx made a video on that
and tricep extensions with your dumbells

>>41521504
please respond

monday
Incline Dumbell press 3x15
incline dumbell fly 3x15
cable crossover drop set 15-12-10-8
Sitting dumbell curl 3x15
Hammer curl 8-10-12-15
z bar curl wide grip 3x12
arnold concentration curl 3x12
incline dumbell curl 3x10

wednesday

rowing machine drop set 15-12-10-8
lat machine 3x15
pullover 3x12
Dips 3xMax
Z bar skull crushers 3x12
Pendlay Rows 3x12

Friday
Shoulder press machine 3x12
lateral front raise 3x12
Dumbell shoulder press Drop set 15,12,10
z bar front raise 3x12
Upright rowing 3x12
Leg extension 3x12
Leg curl 3x12
Calf raises 3x15
leg press 3x12

Help guys

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>>41520448
Reply to this post or my mother dies in her sleep tonight

>>41521481
>>41521463
>>41521377
>>41521393
>>41521342

Thanks for the advice bro's I'll try to incorporate it this week

>>41521631
>>41521670
Ty

>>41521504
Squat on thursday for volume (4x8-12)
Do 3x12 for hyperextensions but add weights
Bent Over Row after RDL
Flat Dumbell Bench on Tuesday
Incline Dumbell Bench on Friday

>>41520289
A: Volume day:
5*5 Squat
5*5 Bench
5*3 Powercleans/6*2 Powersnatches

Accessory day 1:
Front Squat 3*3
Powerclean + Front Squat + Front rack lunge complex 4*(3+6+12)
Ring dips 40 rep total
Weighted pull-ups 40 rep total
Incline Curl 5*10
EZ Bar 21s


B: Light Day:
2*5 Back Squat
3*5 Overhead Press
Lowerback and abs

C: Intensity Day:
1*5 Back Squat
1/2/3RM Bench
1*5 Deadlift

Accessory Day2:
Push Press/Paused Jerk Heavy double
Pendlay row 5*6-8
Handstand push ups (Deficit) 6*6
Arms and chest isolation

>>41521801
squat before dl*

>>41520289
Push
- OHP building ramp up to five heavy singles
- db bench press 3X5
- Close grip barbell bench press 3x10
Pull
Conventionnal diddy ramp up to 5 heavy singles
Snatch Grip diddy 3x5
DB rows 3x10
face pulls
Legs
Back squat ramp up to five heavy singles
Fsquats 3x5
Leg Press 3x10

>>41520289
Currently on a cut. My previous routine was 5x5 SL, what would be a good routine to take up while on a cut and doing 16:8 intermittent fasting?

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Upper Body A

Bench Press 5x5 (you can drop the weight and do a burn out after for 1-2 sets)

Rows 3x6-8 (any row you choose, dumbbell, machine etc)

Incline dumbbell press 3x8-10 or 3x6-8 (8-10 more hypertrophy, 6-8 more strength)

Lat pulldown 3x8-10

Lateral raises 3x10

Rear delt flys 3x10

Tricep cable pulldowns 3x10-12

Bicep curls 3x10-12 *you can use any arm exercises you choose

Lower Body A

Deadlifts 5x5 (you’ll switch to 3x5 as you progress in weight)

Leg press 3x8-10 or 3x6-8

Hamstring curls 3x10-12

Leg extension 3x10-12

Calf raises 3x10-12

Plank and side plank (hold for 3 sets til failure, rest 30-45 seconds in between sets)

Upper Body B

Pullups/Chin ups 3x6-8 (you can do lat pull downs here again this time with palms facing towards you for a different variation to build up strength for chins and pull-ups 3x10-12)

Any shoulder press you want (barbell or dumbbell 3x6-8)

Seated cable rows 3x10-12

Dumbbell bench press 3x8-10

Face pulls 3x12

Cable flies 3x12

Skull crushers 3x10-12

Barbell curls 3x10-12 *again any arm exercises here, these are just recommended

Lower Body B

Barbell Squats 5x5

Split squats or Lunges 3x8-10

Laying leg curls 3x10-12

Calf raises 3x12

Any ab exercise you choose here 3x12-15 (rest 30-45 seconds in between sets)

>>41520524
get bigger plates
do weighted pull ups/dips,kroc rows + assitance work,deep weighted step ups for +maybe weighted pistol squats

or just get a gym membership

>>41521722
Fuck

>>41521722
training forearms is fine but you won't be happy with the results

>>41521691
Do more complex free weights. Deadlifts instead of shoulder press machine.

>>41522771
Why bro?

>>41521645
terra formars

>>41522816
your upper arm won't look as big and you'll want even bigger forearms

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Sue me

>>41522842
Oh wow, I didn't think of that before, Forearm curls were pain in the ass anyway, it's hard to do anything after I do them.
Appreciate the tip mate

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>>41522409
Rate pls

12x3 Dumbell press
12x3 tricep extensions with dumbell
10 weighted crunches
15 pull ups
5x5 tricep rope
5x5 benchpress
Max pushups
5x5 deadlift

Working chest

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>>41522664
seems pretty high volume, how long you been training?

anyway my routine

Push 1
Incline bench, 5x8 OR flat bench 5x5
Incline dumbbell press 5x8
Decline cable flies 5x12
OHP supersetted with lateral raises, 4x8-12
Tricep pushdown/tricep overhead extension, 5x12
leg raises 5xF

Pull1
5x5 weighted pull ups
5x10-12 yates rows
4-55x10-12 lat-pulldowns
4-5x8-12 barbell curls
4-5x8-12 hammer curls
4-5xF leg raises

Legs
Just a fucking billion sets of squats, sometimes leg extensions
then like 15 sets of ab work, cable crunches, leg raises, side bends

Push2
4-5x8 dumbbell OHP
4-5x12 OHP/behind the neck OHP, supersetted with lateral raises
4-5x8-12 dumbbell presses supersetted with cable flies
4-5x8-12 skullcrushers supersetted with tricep cable pushdows

Pull2
5x8-12 weighted chins
5x8-12 underhand barbell rows
4-5x12 standing barbell curls, supersetted with incline dumbbell curls
4-5x12 standing hammer curls/preacher curls

>>41521722
I don't want her to die
>>41520448
>Do Pullups instead of Pulldowns
>Don't train forearms in the middle of your pull day, you shouldn't even need to train those with a good pull day
>5x15-20 bent over dumbbell rows seems too much for my liking, but if you want it that way do it
>Do Push and Legs separately
>Don't do underhand bench press like a retard

Pretty meh but probably gets the job done

>>41521722

>>41522866
why not do forearm curls at the end of the workout tho?

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>>41522887

>>41522409
That's very low volume for a PPL. I don't get why you are doing 5x1 for OHP and then let it follow by heavy dumbbell bench presses. You should also do some assesoiry work to even shit out like doing lateral/rear delt flys and isolation stuff. I'd also like to see some sort of vertical pulling in your pull days like pullups

Pretty much you should just do a three times a week full body workout.

>>41522866
>>41522976
also do kroc rows if you want grip strenght

>>41522915
if i get a rate i'll post more cavills

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>>41522915
I've been doing this for about 2 months, I'm a skelly dyel tho, my friend who's been lifting for years made this for me

>>41523217
PPLPP seems like it should be good for aesthetics focused people, though if you're that new it might not be optimal

What's a good upper/lower program to run after hitting intermediate level strength?

>>41523782
P.H.U.L.

How is nSuns program on le reddit?
https://www.reddit.com/r/nSuns/

>>41523808
Looks good. Surprised that didn't show up in my searches. If I'm on a low surplus that accounts for it, swimming on the off days shouldn't impact recovery for this, right?

>>41520289
1st day, take out OHP or one of the benches
2nd day 2-3 sets and go heavier
3rd day, seems like a lot for one workout, I'd take out a few sets
>>41520448
You need a separate leg day, substitute forearm curls for pullups/chins. Hamstring curls are your friend.
>>41520524
Looks good, make sure you're hitting back
>>41521296
Do some sort of cardio
>>41521504
Accessory work
>>41521591
No bench, no deadlift, no gains
>>41521691
Waaaay to much. I'm assuming you're using very light weight.
>>41521851
Lookin good, not too sure on doing 1/2 rms every week though. Do you do cardio?
>>41522409
1-2x5 not 5x1, do more accessory work
>>41522664
Pick high or low reps, don't do both on one day. Cardio is also important
>>41522862
Looks good, cardio?
>>41522898
no
>>41522915
Failure to plan is planning to fail. Liking everything else though. I'd do some ab work on the 2nd push and pull days

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>>41524276
thanks lad, kind of you to go through the effort to address all those posts

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Not sure about my routine. I've been thinking of changing to a split. Any advice?

A
Rock climbing

B
Goblet squat: 3x8
Deadlift: 1x6
OHP: 3x8
Lunges: 3x8
Lateral raises: 3x8

C
Bench press: 3x6
Rows: 3x6
Core (planks, side planks, L-sit, hollow body hold, superman, bridge): 60 seconds each
Dips: 3xF
Chin-ups: 3xF

>>41523842
No

>>41520289
Workout A
>Weighted chins3x5
>Squats 3x5
>OHP 5x3
>Arnold press 2x10
>Curls 2x10
>Face pulls 3x15

Workout B
>Kroc rows 1x25
>Weighted dips 3x6
>Deads 3x3
>Incline db bench 2x10
>Back extensions 2x10
>Tricep extens hiion 2x10

Done 3x a week

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>>41524276
>Looks good, cardio?
Well, I walk 6 days a week 15min to the Gym followed by an additional 10min warmup on a stationary bike. Other than that I do circuit training for half an hour once a week followed by like 30mins of stationary bike

I don't even care about cardio but that's some bomb ass warmup there.

>>41520289
I am thinking of trying a PPL I found on reddit. Want to know if its any good.

Pull:
Bent over row 5x5
Pullups 3x8
Seated cable row 3x8
Facepulls 3x8
Preacher curls 3x8

Push:
Bench 5x5 (alternate 3x8)
OHP 3x8 (alternate 5x5)
Triceps pulldowns 3x8
Side lateral raises 3x12

Legs:
Squats 5x5
Deadlifts 1x5

Ab work on every other day

>>41521722
3w2r43erwtf4iuhferwihu

>>41524916
I tried this one
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
which is fairly similar and its done wonders desu but I take out leg extensions cause fuck them. I been slacking cause of school.

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>skinnyfat 6ft 190lbs 28yo male

20 minutes on elliptical with high setting to burn legs out

3x1minute planks and side planks
3x30 sit ups

6x12 rows
6x12 bench
6x12 curls
6x12 squats
3x12 ohp
3x12 carry
3x12 thrusters
3x12 shrugs

3-4 days a week
3x10 ohp
3x10 bent over row
3x10 curls
3x10 tricep
3x10 leg press
2x10 leg extensions
2x10 leg curls

>>41523217
Dude the program you're running is aworkoutroutine's intermediate program. Your friend lied to you kek. It's not for beginners like you, switch to a beginner program you'll get much faster and better gains.

>>41525499
>>41525611
get real programs. go online and look for beginner routines

What is a good routine that will slowly build strength on a cut? Three day routine preferably.

>>41526644
what is not real about my program? i based it on several beginner routines and sort of combined them. im the skinnyfat guy

>>41526710

I honestly thought it was a troll routine when I looked at it, like some sort of curl based retard routine.

It's bad because It doesn't focus on any group of muscles each session and doesn't allow for recovery.

Also I'm not sure how you'd do any meaningful progressive overload like that.

>>41526756
I'm trying to hit all muscle groups in each workout, then do that 2-3 times each week. I'm not trying to do brosplit

I'm doing progressive overload by increasing the weight. What else?

>>41526778
>I'm trying to hit all muscle groups in each workout

Why? Are you on a cycle? You plan on progressively overloading your weight while only doing a couple of exercises for each group? You'll plateu very quickly. Your routine is garbage and you don't have anywhere near the knowledge to formulate your own yet. Please follow a tried and tested routine before doing your own programming

>>41526877
>while only doing a couple of exercises for each group
What do you mean? How many different exercises should be required? My brother got ripped from only push ups, pull ups, and sit ups. I'm just going for noob gains

>>41526936

For example, a chest day might have
Cable extensions, bench, Ohp, lateral raises dips etc. Right now you're sort of half assing all parts. You'll end up with a half assed body. Post pick of your brother. He Prolly looks like shit.

>>41527053
Ok well I guess I'll think about changing it, but I have found most credible-seeming sources say brosplit is not required or even necessarily the best way to go, but I admit I don't really know shit

I don't have a pic of him but he looks pretty great to me. If I can get to where he's at I would be fucking thrilled

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Workout A
3x10 Squat
3x12 YTWL+I
3x10 OHP
1x5 Deadlift
3x10 Zottoman curls
3x12 Wirst curl
3x12 Grip crush

Workout B
3x10 Squat
3x12 Face pulls
3x10 Bench Press
3x10 Lateral raises
3x10 Weighted chin up-switch to pull up between workouts
3x10 Leg curls
3x12 Calf raises

Workout A
3xf V-up
3xf Plank
3xf side crunch
3xf Pallof Press

Workout B
3xf crunch
3xf ab roller
3xf Russian Twist
3xf side plank

AxBxAxx BxAxBxx

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>>41525499
This is a troll post, right?
If not, do an actual beginner program and read the fucking sticky.

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>>41525499
>6ft 190lbs 28yo male
>skinnyfat
Yeah nah m8. You're just fat.

>>41524276
>Waaaay to much. I'm assuming you're using very light weight.

In the same order I use 20 kg's, 12.5 kg's, 23 kg's, 17 kg's, 15 kg's, 36 kg, 12.5 kg's, 10 kg's for monday.

70 kg, 57 kg, 27 kg, dips with 10 kg weight on me, 20 kg, 20 kg with bar for wednesday

50 kg, 10 kg's, 20 kg's, 15 kg,50 kg

and for legs 50 kg, 35 kg, calf raises 80 kg, leg press 160 kg

Is this too much? Please answer

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>>41520289
Pls give me some input on this bro split, especially on shoulder day. It's based of Pavel Tsatsouline "strong as you look" series:

9-week program: alternating 3 high volume/intensity weeks with 1 low volume/high intensity week.

Monday (Chest):
>1. Bench press: 5x5
>2. Hand clap push-up: 3x10
>3. Incline db press: 3x6
>4. Cable flies: 3x10

Tuesday (Back):
>1. One-arm "suitcase" deadlift: 4x4
>2. Pull-up: as many sets as 2/3 of your rep max.
>3. Power shrugs: 2x20-25
>4. Rack pulls no rest between reps: 2-3x15-20 twice a week.

Thursday (Arms):
>1. Close grip bench press: pyramid in sets of 5 reps
>2. Power rack barbell curl (partial/21 curls): pyramid 2-4x10>3
>3.Triceps extensions (Rippetoe style): pyramid 2-3x10
>4. Barbell finger rolls: 6x3-6
>5. Straight arm wrist extension: 5x5 per arm

Friday (Legs):
>1. Parallel squat: 3x6
>2. One-legged deadlift: 3x6 per leg
>3. Pyramid deadlift: 2x20-25
>4. One-legged db calf raise: 3x10 per leg

Saturday (Shoulders and neck):
>1. DB Clean and press: progress from 5x5 to 10x5
>2. Neck harness: pyramid 2-4x50>10 reps
>3. Lateral raises (very strict): 3x10

>>41530302
add bent over rows and curls and this would be p good

Anyone might have a 4 days split routine focus on chest (my weak point).
I'm tired of my chest not growing

>>41520289
Me on the left, top

I see people posting and recommending routines all the time and I've seen a few that I liked but I was just wondering is this all you do when you want to lift or do you do warm ups first or anything afterwards?
I guess what I'm asking is what does a typical lifting session look like for you?

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train 3 times a week, m-w-f

begin with 8x2 heavy snatches or cleans

then Arnold's golden 6

just hit 1/2/3/4 and i want to start experimenting with some other styles of lifting, Trying to go for both athleticism and aesthetics.

>>41530795
>go to gym
>squat 3x8
>press 5x8
>ohp 3x8
>dl 2x5
>go home

this is all you need to do

>>41531157
Seriously is that what you do?

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>Reddit ppl

Did I fuck myself fit?

will this get me thick
noob girl
warm up glutes before lifting

a
squat 3x5
ohp 3-6x3
3xf assisted chin ups until i can do regular ones
4x12-15 cable kickbacks

b
3x5 squat
3-6x3 ohp
3xf assisted chin ups
4x12-15 cable kickbacks

calf raises maybe idk

>>41531330
Do bulgarian split squats instead of regular squats, it's much better for glutes and hams. Alternate the kick backs with barbell hip thrusts. Do not skip calf raises. Now you got a really solid thicc routine.

>>41523236
>>41526162
To be fair to him I just asked if the PPL I was doing was good and he's like fuk that and gave me this one which was on a word doc so I assumed he made it

>>41531330
Do negative chins instead. Also, I've seen a better lower body program for grills floating around here. Maybe someone will post it.

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>>41531873
>>41531330

>>41531330
Needs (romanian) deadlifts.

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>>41531873
I've seen the routine I've made for my gf posted around here.
> bulgarian split squats : 3x8
> ohp : 3x8
> chin ups or pull downs : 3x8
> good mornings or romanian deadlifts : 4x12
> hip thrusts or kick backs : 4x12
> calf raises : 4x12

She's been doing this for some months with great gains. Very similar to what the anon posted tho, only a couple more lifts with more volume for more gains.

>>41531890
> neglecting upper body
No.

>>41530795
Dynamic stretching and some warm ups with the bar before
After I do abs/foreaems and dynamic stretching
And you can do cardio if you want.

>>41531330
Switch cable kickbacks with hip thrusts. They look really stupid, sure, but they've made my glutes super nice.

Guys, what do you think of high rep routines? I know that its supposed to help hypertrophy more, but I've never actually done one and I hardly ever see them posted here. I've been looking up celebrity workouts lately (yeah I know) and almost all of them are 20x20x15x15x12 ie.

I'm just looking for opinions on if anyone has actually done one.

>>41532080
Do 8-12 and dont follow celebrity routines, their routines are made specifically for them.
And just make sure to do your compounds.

>>41521722
Fuck you

>>41532007
How many times a week? Anything else missing in that program you made? Might make my sister do this, thanks

>>41520289
Experimenting with a new routine right now. Basically took the /fit greyskull LP and added in two days of high rep bodyweight exercises for hypertrophy. I read a study that claimed having both low rep, high weight days and low weight, high rep days was optimal for strength gains, and figured that had to be good for aesthetics too. Looks like this:

Monday

Bench press 5x5
Squat 3x5+
Barbell Rows 3x5+
Lateral Raises 3x10
DB Curls 3x10
Landmines 3x10
Ab wheel

Tuesday

Push ups 3x as many as possible
Chin ups 3x AMAP
Lunges 3x AMAP
Plank as long as possible

Wednesday

Overhead Press 5x5
Deadlift 1x5+
Weighted Dips
Hanging leg raises

Thursday follows the Tuesday pattern, Friday is basically the same as Monday.

>>41532324
3-5x a week. Might want alternate bulgarian split squats with squats for noob gains. Considering the butt gains my girl got (from flat asian to dat ass), you should think twice before getting your own sister on it.

Monday: Push (Chest/Triceps)
Bench
Dips
Incline
Flyes
Triceps
Cable crunches, leg raises

Tuesday: Pull (Back/Biceps)
Rows
Lats
Shrugs and rear delts superset
Curls
Hammer curls
Wrist roller
Calves seated

Wednesday: Legs/Shoulders
Squat
Deadlift
Calves standing
Side raises and front raises superset

Ab rollouts

Thursday: Push (Chest/Triceps)
Bench
Incline
Decline
Flyes
Triceps
Cable crunches, leg raises

Friday: Pull (Back/Biceps)
Rows
Lats
Shrugs and rear delts
Curls
Wrist roller
Calves seated

Saturday: Shoulders/Legs
OHP
Side and front raises
Leg press
Leg curls
Calves standing
Ab rollout

>>41532392
fucking kek but purposely removing legs for that reason wold lead to imbalances and shit. No other option.

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Found this 4 day split - looks fun

What do you think

>>41532544
>smith machine shoulder press
Rip shoulders. And it's absolute trash unless you do it without rest days 7x a week and even then it's still trash

>>41532652
Oh. It's called Doug's four day split and reading about it on the internet showed high reviews.

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What do you think guys?

Looking for opinions. Going to be starting the routine this guy did today after work. Except replacing pull ups with pull downs because I'm still a fat fuck. Any suggestions on what to change and if it seems decent?

http://rebrn.com/re/-month-progress-626370/

Chest/Quads
Back/Hams/Calves
Arms/Shoulders

switching up my exercises daily, but got few staples

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This is my current cutting routine. I'm 6'0 / 172 lbs. Weights are in lbs (yea i know i'm weak) but I use pretty good form and focus tension on whatever muscle is being worked. Based mainly off of Layne Norton's PHAT. Any feedback is welcome. Goal is to lose fat and build/retain muscle

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>>41521722
Le sigh
/b/tards strike again
>pic kinda related

>>41520289
working back on my squats with light weight after taking a long time off of them due to injury

>monday
Push press: 3 x 5, 1 x dropset
squat: 4 x 8
Weighted pullup: 3 x 5, 1 x dropset
DB bench: 5 x 10
skullcrusher: 3 x 15
Farmer carries: 6 x 30 seconds

>Wednesday
Weighted Dips: 3 x 5, 1 x dropset
Deadlift: 3 x 3
cable row: 4 x 10
seated DB press: 5 x 10
calf raise: 3 x 20
BB curl 21s x 3
Rowing machine

>Friday
DB Bench press: 3 x 5,1 x dropset
snatch grip deadlifts: 4 x 6
Chinup: 3 x 5, 1 x 10
Calf raise: 3 x 15
Lateral DB raise: 4 x 12
Rope Pushdown: 3 x 15
Farmer walks: 8 x 20 seconds

Any fans of AllPro's beginner routine?

>>41532544
Do PHUL. It's also a 4 day split between upper and lower

>>41521645
it's literally the first result on google reverse image search jesus christ

>>41521722
>REEEEEEEEEEEEEEEEEE

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>>41521722

Not fucking cool you fucking fag ass piece of shit.

I really like doing PHAT, but I don't have the time in my schedule anymore. Any suggestions for a 3-4 day aesthetic focused routine?

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What does /fit/ think of this one?

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>>41535997
fuck

If my main goal is increasing my bench, is it necessarily better to do 3*int med instead of 2* int med for bench + 1* int for OHP?

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A day-
Squat 5x5
OHP 5x5
Deadlift 1x5

B day-
Front Squat 5x5
Snatch 8x2
Power Clean and jerk 8x1
Push press 5x3

I also do bench Monday and Friday no matter what day im doing.
I usually do this Monday, Wednesday, Friday but I want something light i can do tuesday, thursday as well, any suggestions?

>>41531189
yes? because that's what the routine tells me to do. occasionally do other isolation exercises too. but for anon's question this is it.
>go to gym
>lift what the routine says to lift
>go home
no fucking around just lifting

>>41536500

You don't bench or row.

Your routine is garbage.

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Doing Fierce 5. What do y'all think of it?

>>41536691
3x5 Deadlift instead of Front Squat and 3x8 leg curls instead of Romanian deadlift also btw.

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>PU
Bench 3x6-8
OHP 3x6-8
Skullcrusher 3x6-8
Kickback 3x6-8
Pushup 3x25
Crunch 3x30
Dips 3x20

>PL
DBCurl 3x6-8
1ArmRow 3x6-8
Bench 3x6-8
BBCurl 3x6-8
BBRow 3x6-8
Bench 3x6-8
Crunch 3x30

>LEGS
DBSquats 3x6-8
Deadlift 3x6-8
DBCalfraise 3x6-8
Crunch 3x30
BBSquats 3x6-8
Deadlift 3x6-8
BBCalfraise 3x6-8

and a brief run as a cooldown on the weekend

Squat 10x1 @ 85-90% 1RM
OHP 10x1 @ 85-90% 1RM
Pulldown 10x1 @ 85-90% 1RM
Bench 10x1 @ 85-90% 1RM
Row 10x1 @ 85-90% 1RM
Planks
Wrist roller
Neck bridges

>>41536668
Read it again faggot

>>41521722
I feel bad for her.

>>41536668
Read it again faggot

>>41536668
Learn to read faggot

>>41531290
Not at all, just cut a bi/tri isolation (two is unnecessary), lunges instead of leg extensions and switch the dumbbell presses for a flye and you're all ready to make some sick gains.

>>41536668
Learn to read faggot

My GF's routine needs help.
Stats: 27, 5'6 170.
DL: 320 for 1.
Squat: 3x5 180.
OHP: 95 for 1.
Bench: 110 for 5.
Chin-ups: 10,8,7 usually.

Current routine:
Monday:
Squat 3x5
Bench 5/3/1
Chin-ups 3xF.

Wednesday:
Squat: 3x5
DL: 1x5.
Press: 5/3/1
Dips 3xF

Friday:
Squat: 3x5
Chin-ups: 3xF.

Her squat has continually stalled so we decided to reset it quite a bit and linerally progress (2.5 lbs per workout). This is going well. Her deadlift hasn't moved in 6 months. So we recently reset that and doing LP instead of 531. I think this is because her squats are weak in proportion. Her pressing stinks because she's female.

Anyway, she's training for pure strength and really not getting anywhere now. What would you guys recommend? In doing some research, a lot of sources suggest going from sets of 5 to sets of 3. So maybe 3x3 for deadlift? Idk, I don't like seeing her time in the gym go to waste! Sorry for the novel.

>>41537529
> 27, 5'6 170

bitch needs -1000 calorie deficit STAT

On it. She's running 16 miles a week in addition to all the lifting, as of last week.

This updated routine would be after she cuts 10-15 lbs.

>>41537576
Why is she running? She does not need to run, she needs to eat less.

>>41537590
Because she apparently only has will power when it comes to exercising. Can't get diet under control.

>>41537590
You're right though. It's a problem. If she got hurt and couldn't lift it would become an even bigger issue, so to speak.

>>41537210
How many times a week?

>>41537602
So she is completely fucked and will definitely get fat.

Sorry senpai mang brah

>>41537726
Damn brah. Thanks

>>41537656
2x a week

>>41537861
How's that working for you in terms of strength/aesthetics?

It seems very legit but I was expecting 3x/week or more.

>>41537897
The reason I'm only doing 2x is because I am cutting at -1000 right now and also my schedule is very busy.

I agree, 3x+ if I could. However my current diet and schedule wouldn't support it.

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Whats a good routine for a beginner thinlet fag?

5'11 133lbs 22

I heard PPL is a good aesthetics model but I should have something simpler for a bit and then go to that? I dont really know shit, so is there a beginner program to do for like 3 months and then that?

Hey all, so Ive recently come down with a case of tendonitis/tendonosis (ill know for sure when i go to the physio this week).

Im assuming ill be told to rest my arm for a period of time until i can begin pressing movements again

With that being said i thought id use this time to maybe focus on my deadlifts and squats as they are lagging a bit

Can anyone reccomend a good routine that would suit me and hopefully stave off as much as chest atrophy as possible

Thanks

>>41538710
Do a 5x5 split like strong lifts and use this to get a good strength base, then move onto another routine, personally i love ppl because of the frequency and volume distribution

>>41539963
Id also run the beginner routine for longer than 3 months considering your weight, im assuming your quite weak

>>41538710
A
Squats 3x5
OHP 3x5 + 4th set of 8 reps
One armed DB Row 4x8
Chest isolation 3x8-12
Curls 3x8-12

B
Squats 3x5
Bench press 3x5 + 4th set of 8 reps
Deadlift 1x5
Chin ups 4x5-8
Abs isolation 3x8-12

Just train every second day or 3 times a week.
There is more upper body volume than lower body for aesthetic reasons.
Just remember to eat at a caloric surplus. As muscles grow WAY faster on a caloric surpluss than at maintance.
And learn the lifts. You can watch videoes or read starting strength, which can be downloaded from piratebay.

Day A
Squat
OHP
Chinup
Calf raises
Curls

Day B
DL
Bench press
Pullup
BB row
Curls

I start with 3x8 on everything, and then work it up to 3x12, after i reach 3x12, i up the weight and go back down to 3x8 working up again. When should I do dips? Should i be doing both pullups and chinups? Is the progression okay? Im a dyel, so i dont wanna injure myself with too heavy weights too fast, so thats why i try doing it like this.

>>41520289
r8 me
push:
bench 4x10
incline bench 4x10
weighted dips 4x10
arnold press 4x10
side and front delt raises 4x10
some form of tricep set till failure
pull:
pull ups 4x10
chin ups 4x10
under hand bent rows 4x10
standing row 4x10
then some curls till failure
legs:
squat 4x10
deadlift 4x10
single leg lunges 4x10
Romanian deadlift 4x10
leg extentions 4x10
calve raises 4x10
PPLxPPLx

Day 1.
10x10 squat
10x10 Romanian DL
5x12 let extensions
5x12 leg curl
5x12 diddly
5x12 calf raise

Day 2.
10x10 Barbell OHP
5x12 rear delt flyes
5x12 lateral raise
10x10 incline dummbell curl
5x12 hammer curl
5x12 forearm curls
[ab routine]

Day 3.
10x10 incline dumbbell bench
10x10 bodyweight dip, chest fly superset
5x12 decline bench
5x12 rope pull down
5x12/F tricep extension
5xF push-ups

Day 4.
10x10 lat pull down
10x10 cable row
5x12 T bar row (or pendlay, depends)
5x12 pullover
5x12/F shrugs
5xF pull-up
[ab routine]

Day 5.
10x10 DB OHP
5x12 upright row
5x12 front raise
10x10 incline curl (or concentration curl)
5x12 EZ bar curl
5x12 forearm curl
5xF chin-up

Day 7. Rest / ab routine only

Before you ask, I was on 5/3/1 for a while and got to a 1275 total, but I'm trying to build muscle mass more heavily on my upper body right now. I've gained almost 3/4 inch on my arm in 2 months.

>>41540399
I'm 6'3, bulking from 190lbs to 225-235lbs.

Rate me

**PULL A**

Pendlay row 5x5

Weighted Chin-up 5x5

Lat Pull down 4x8-12

Dumbbell Row 4x8-12

Face pull 4x8-12

Curl variation 4x8-12

Another curl variation 4x8-12

**PUSH A** (heavy bench press and light OHP)

Bench press 5x5

Overhead press 4x8-12

Incline dumbbell press 4x8-12

Machine or dumbbell fly 4x-8-12

Lateral raises 4x8-12

Tricep extension 4x8-12

Skull crushers 4x8-12

**LEG A**

Squat 5x5

Dumbbell lunges 4x8-12 (each leg)

Leg curl 4x8-12

Standing calf raise 4xMax

Abs

**PULL B**

Barbell Row 5x5

Pull up 4xMAX

Shrugs 4x8-12

Dumbbell Row 4x8-12

Face pull 4x8-12

Curl variation 4x8-12

Another curl variation 4x8-12

**PUSH B** (The only difference between push A and push B is reverse order of bench and OHP. Heavy OHP and light bench on push B)

Overhead press 5x5

Bench press 4x8-12

Incline dumbbell press 4x8-12

Machine or dumbbell fly 4x-8-12

Lateral raises 4x8-12

Tricep extension 4x8-12

Skull crushers 4x8-12

**LEGS B**

Squats 4x8-12

Hack squat 4x8-12

Barbell glute raise/bridge 4x8-12

Seated calf raise 4xMAX

Abs

>>41532007
>>41531330

Why do people keep leaving out bench?

>>41540462
This is one of the weirdest push/pull routines ive seen.

its a weird mix between upper/lower andPush/pull

Just chose one and stick with it. Its seems very inefficient if you train 6 days a week to only cover all the muscles twice a week. You dont get any advantage in terms of volume due to the diminishing returns principle.

Bring judgement unto me!

Day A:
>Squat 3x5
>Bench 3x5
>Deadlift 1x5

Day B:
>Squat 3x5,
>Press 3x5,
>Chin-Ups 3xF,
>Back Extensions 3xF

Day C:
>Squat 3x5,
>Bench 3x5,
>Dips 3xF,
>Vertical Leg Raises 3xF

>>41540579
Bench and Press alternate each week btw

>>41521722
go back to /b

>>41540579
Needs back work on your C day, a row of sorts will be best.

>>41540579
You need more uper body volume.

Day A lacks biceps, almost the whole upper back

Day B lacks chest

Day C lacks the whole upper back and bicps.

I see no reason for you to have 3 different days. When you can achieve what think you want with 2 different days. And its wise to have a bit more volume on big uper body lifts. Adding a fourth set of 8 reps would be good.
Or else you will see your legs growing a lot faster than the rest because they have been given a lot more volume and work than the rest.

>>41540648
I have skinny bitch legs so I'm trying work them harder. Should I replace leg raises with a rowing exercise then to make up for lacking upper back work? Don't chin-ups work back? I'm also okay with just targeting biceps once a week, not that important to me.

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Thinking about jumping on a brosplit, getting sick of high frequency and intensity, want more volume and hypertrophy work instead. How does this look?

Monday - Bench Press Day:
Bench Press - 5/3/1
Incline Press - 3x8-12
Decline Press - 3x8-12
Seated Press - 3x8-12
Tricep Pushdowns - 3x8-12

Tuesday - Deadlift Day:
Deadlift - 5/3/1
Pendlay Row - 3x8-12
Pulldowns - 3x8-12
Seated Rows - 3x8-12
Ez-Bar Curls - 3x8-12

Thursday - Overhead Press Day:
Overhead Press - 5/3/1
Seated Shoulder Press - 3x8-12
Lateral Raises - 3x8-12
Lateral Raise Machine - 3x8-12
Face-Pulls - 3x8-12

Friday - Squat Day:
Squats - 5/3/1
Leg Press - 3x8-12
Leg Extentions - 3x8-12
Leg Curls - 3x8-12
Ez-Bar Curls - 3x8-12

>>41540471
It's neither athletic nor it's aesthetic for girls.

>>41521691
This is so bro

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I'm on a cut so I'm not aiming for progression, this is more about slowly getting used to big volume and training the same muscle group several times a week while burning calories in a way that's not boring af. Focus is always on the big movements, I lighten accessory work or skip it entirely if I'm too exhausted. 5on2off

>Push1
Bench press - slowly work up to a heavy set of 3-7 reps at 70-90%1RM. Full rests.
OHP - 4-5 sets of 8-10 reps at ~50%1RM, depends a lot on how bench went and how my shoulder feels like. ~2min rests.
Accessory chest work, usually DB incline press or incline flyes
Rear deltoid work

>Pull1
Deadlift variation, usually halting deadlift or barbell shrug AKA power shrug - slowly work up to a heavy set of 5, repeat if I can squeeze in another clean set. Full rests.
Accessory lat work, Haney rows or tranny rows - get a good pump without going to failure. 1-3min rests.
Regular barbell shrugs (if no power shrugs on menu) - sets of 15, add 10-15kg, stop before reps start to get sloppy. ~3min rests.
Recovery work (reverse hypers, pullup bar hangs etc.)

>Skwat
Hi-bar squat - lots of volume since I'm learning away from low-bar which causes me shoulder pain, I aim at 80-100 reps total with a light load, max 70% of low-bar 1RM. Full rests.
Recovery work (reverse hypers, pullup bar hangs etc.)

>Push2
OHP - 3-6x5 at 75-85%1RM. Full rests.
Bench press - 4-5x8-10 at ~60%1RM. ~3min rests.
Accessory shoulder work (Bradford press, lateral raises, arnold front raises, whatever I feel like)
Rear deltoid work

>Pull2
Snatch grip deficit deadlift - 2-3x5-8
RDL - 3-4x6-8
Chin-ups
Recovery work (reverse hypers, pullup bar hangs etc.)

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>>41520289
Did some modifications on the alpha destiny program to fit my gym resources, is it good? Btw I'm doing gtg chin ups every day on the side.

Workout A
>Box squats 5x5
>Incline bench press 5x5
>Seated rows 5x5
>Lying triceps extension 3x10
>Db preacher curl 3x10
>Good mornings 3x10
>Hanging leg raises 3xF

Workout B
>Box squats 5x5
>Paused overhead press 5x5
>Deadlift 2x5
>One arm db press 3x10
>Close grip bench press 3x10
>Hanging leg raises 3xF

>>41540764
Not sure if this is a joke.

I would...
day 1: exchange two of the presses for a pulling movement (pullups, rows)
day 2: exchange the upper body shit for a dl or squat variation and leg assistance
day 3: exchange one lateral raise for a pulling movement
day 4: why curls?

>>41541648
Is there a specific reason for you doing box squats?

Looks like a load of upper body work, with minimal lower body.

>>41541722
>Is there a specific reason for you doing box squats?
It was in the program and it looks nic.

>Looks like a load of upper body work, with minimal lower body.
It's the same as original program. Isn't squatting 2x week + deadlift once a week enough?

>>41541787
If you don't know why you're doing something, then why do it?

Squatting twice a week is fine, dl once a week is fine. Bench and press once a week is also fine, so why even do the rest of the exercises?
Out of all the stuff in there, 3 specific items are lower body, everything else is upper body, and in high volume. I don't know what this specific program is, but it's not very well balanced. Maybe it's great for you, but for me it'd be a pass.

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>>41541787
Conventional deadlift is 1x5 and 1-2 times a week. You alternate workout A and B
AxBxAxx
BxAxBxx
Read the faq and the comment section.
outalpha.com/the-out-alpha-novice-program/
and here's my modifications on his program based on his faq and comment section q&a if you're interested.

>>41541869
Box squats are just a pause squat variation with emphasis on posterior chain. No big deal.

Your claim to be unbalanced doesn't look reasonable. It's 3 squats per week plus 1 deadlift, how is lower body lacking? . The accessory movement is just for the looks.

Hi I'm this girl >>41531330
I made the mistake of putting OHP twice. It's supposed to be

will this get me thick
noob girl
warm up glutes before lifting

a
3x5 squat
3-6x3 OHP
3xf assisted chin ups until i can do regular ones
4x12-15 cable kickbacks
4x12-15 seated calf raises

b
3x5 squat
3x5 deadlift
3xf assisted chin ups
4x12-15 cable kickbacks
4x12-15 seated calf raises

Are warm up sets needed for the squat, deadlift and OHP?

Is there enough volume?

>>41541947
So basically reduce dl volume to half and add shoulders/abs/calves?

>>41541968
He has no clue why he's doing box squats, this is literally his response:
>It was in the program and it looks nic.
I wouldn't trust someone like that to know why or how to perform it properly.

>Your claim to be unbalanced doesn't look reasonable.
l m a o

Hey fit I work 7 days a week and shits tiring I got maybe like 3 days to the gym. I've been working out for some years and since work always has me carrying want to focus on more aesthetics, so what routine would one recommend. Just saying got a pinched nerve on lower back so no squats or deaddies. Here's one I made please be free to add or show me something different

1st day

Bench 3x12
Incline bench 3x12
Dips 3x12
Skull crushers 3x12
Cable pull downs 3x12
Diamond push ups till failure

2nd day
Weighted chin ups and pull ups 3x12
Rows 3x12
Shrugs 3x12
BB curls 3x12
Incline curls 3x12
Romanian curls 3x12

3rd day
OHP 3x12
Lateral raises 3x12
Shoulder press 3x12
Leg curl and raises 3x12
DB lunges 3x12

>>41542044
lol

>>41520289

I started watching the anime because of this picture

Could anyone give me a routine for 5BX?

The exercises are stretching, sit ups, back extension, push ups, and running in case anyone doesnt know

How good of a lift is the lateral raise? Should I really do it on chest/tricep days?

>>41541116
What do you mean by that?

>>41542631

It's an accessory shoulder exercise. If you want to use it and make gains, do it after OHP which you should do alongside the bench press. If you want nogains and shoulder damages, do just lots of lateral raises with shitty form.

>>41541706
How does it not make sense?
Bench Press + Chest & Tricep accessories
Deadlift + Back & Bicep accessories
Overhead Press + Shoulder & Tricep accessories
Squats + Leg & Bicep accessories