Hello /fit/ I will now present to you the best routine you can do as a beginner.
It is a full body 6 day a week program.
It has the use of three rep ranges to manage recovery. Heavy sets: 3rep at around 90% max. Medium 6 rep sets, much like the standard 5x5 with around 80% intensity, and light 12-set reps at 65%for pure hypertrophy and stamina reasons.
The main heavy lifts will increase the most, due to the others being percentages of that main lift, they will not increase as much, as fast.
There are 6 compound exercises, 3 every other day.
One of them will be Heavy, 1 medium and 1 will be light. These intensities will be cycled through the weak for each body part resulting in 2 Heavy, 2 medium and 2 light workouts for each body part. In these 6 days you may add 1 or 2 accessories per day if you want. These accessories may be smaller exercises such as ab-work, skull-crushes, facepulls, lat raises, chest flys and of these sorts.
The Chinups will be assisted for higher reps, or weighted for heavy reps.
Lowbar-squats are prefered.
While doing the heavy OHP-day push pressing is allowed to finish the workout.
This is the program, H=Heavy, M Medium, L = light.
Monday: Squat H, OHP M, Chinups L
Tuesday: Deadlift L, Benchpress H, Rows, M
Wednesday: Squats M, OHP L, Chinups H.
Thursday Deadlift H, Benchpress M, Rows L
Friday Squats L, OHP H, Chinups M
Saturday: Deadlift M, Benchpress L, Rows H
The number of sets can be 1 to 4, depending on how you feel like. I use only 2 and I have the most gains.
I use Weighted crunches, rear-delt flys, neck work, chest flys, reverse hypers and shrugs as my accessories. The accessories can be 1-4 sets 8-20 reps as you please.
Tear this routine to shreds and mock me if you want. I really find this the best routine I've ever done. I struggled before on standard novice-programs and I tried to alter somethings about it to get me stronger faster and really manage the workouts. What programs worked best for you?
Whatever guys,. just some free info if you feel stuck in your workouts, maybe wont work for everyone.
>>41863837
Its fine.
if your having trouble to recover then revert back to a 3 day split.
ive made most of my gains with a 3 day split. im doing something similar to you... However its a fullbody HLM split alongside with lots of cardio
>>41863902
Manlets when will they learn?
>>41863933
look at the guy in the red singlet go for the high five ahahaha
>>41863965
that bounce she does once the weight is on her shoulders can't be good right?
>>41863975
Naah, but it is max-effort.
Also
>curling in the squat rack