HELP PLEASE [WORKOUT PLAN]

SS

/thread

Read the sticky, avoid facebook tier shit like your pic

>>42313817
1st Week:
Benchpress: 4x8-12
Squats: 4x8-12
Deadlifts: 4x8-12
Shoulder Press: 4x8-12

After doing that and working out when you're not sore, just do a bro split. Google with be your friend

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Phrak's GSLP if you want simple or GZCL if you want something more complicated.

>>42313845
some anon told me this was shit since my lower half would grow and my top would plateau to quickly ...

>>42313848
i have read it a million times and its fucking outdated and shit.

>>42313861
>>42313885
is this any good ?:
https://www.bodybuilding.com/content/what-is-the-best-5-day-workout-split.html

>>42313895
Bro-splits in general are sub-optimal to PPL or an Upper/Lower Split, and this is even more true for beginners. Beginners benefit the most from 3 full body work-outs, not 5 body-part specific workouts. So no, it's not a good routine.

>>42313895
>https://www.bodybuilding.com/content/what-is-the-best-5-day-workout-split.html
Yeah that works. If you're new just do Upper Body 1 day, Lower Body another day. Also Youtube. It's oversaturated with routines you can be doing.

Once you get used to the gym, like after a week, just do a bro split. Legs->Push->Pull. Rinse and repeat.

>>42313930
>Bro-splits
isnt it the same link i posted ... basically doing a section of yur muscles per day but working all your muscles by a week.

>>42313932
>Legs->Push->Pull. Rinse and repeat.

please can you lonk me to something im confused or elaborate .

>>42314006
I do coolcicada's PPL routine and it's pretty cool. Google it if you want, it's on bodybuilding forum. I started with stronglifts and switched to PPL when I had a good base in compound lifts and their form.

I follow it on a two week cycle
P/P/x/L/x/P/P
x/L/x/P/P/x/L
You get a rest day before and after each leg day (except after the last one every two weeks)

>>42314041
i think i have reached a bro split of 3 days per week for the first two months then 4day per week for another 3 months 5 day per week till i plateau.

what do you think

>>42313817
FOR A BEGINNER SS is great.
Maybe not 100% optimal, but good enough.
Focus on finding a great INTERMEDIATE program, you'll be on the beginner plan for what, 6 months tops?

>>42314062
link i would really appreciate it since i cant find shit

>>42314066
If you wanna do SS, READ THE BOOK.
Seriously, it won't take long, just read it.
Or are you asking info about the intermediate routines?

>>42313817
>resting two days in a row

I like to rest for at least 5 days after I do my own routine like OP's pic

>25 squats
>15 girly pushups
>30 second wall sits
>29 criss cross applesauce
>20x5 pretzels
>10 $7 smoothies with %90 ice in them
>3 photoshopped pics posted on instagrams

it's tiring but if you just do it at least once you can brag to your friends all about how you're fit now

>>42313817
SL is pretty decent and the wiki for it is really comprehensive and well-done, perfect for clueless newbs. The program itself might not be optimal but it's good enough for a beginner program, plus you don't have to make shitty threads like this cause it's all there.
https://stronglifts.com/5x5/

>>42314082
no im a beginner

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>>42313817
Hey OP, since you're a beginner try the fierce five program. It is a full body 3 day per week routine. If you want to go into details just look for fierce five on bodybuilding forum. I'm a beginner too and I'm doing this program for 4 months. My stats are
Bench 65 -> 155 lbs
Squat 90 -> 225 lbs
Deadlift 115 -> 245 lbs
OHP 45 -> 95 lbs

Pic related

>>42314162
thx anon ill look into it

>>42314155
There you go, here's the repository.
Inside you'll find Starting Strength, and also a fuckload other info.

https://archive.org/details/fit-information-repository

>>42313861
>>42313861
>no pulls
fuck off backlet

Acquire Eric Helms muscle and strength pyramid books. Spend a few hours reading so you know your arse from your elbow. Then run the beginner/intermediate bodybuilding or powerlifting templates depending on your goals.

SL with accessories for the first few months, then Texas method with accessories, then onto a PPL or split.

Literally can not go wrong.

>>42315852
Otherwise reg parks beginner 5x5 is great too if you want less emphasis on legs.