Routine

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Do I have your attention now?

>>42541757
Who's this don't lie to me

Here's mine bench/squat specific program

A
Bench, 55%x12, 60%x10, 65%x8, 70%x6, 75%xAMRAP
CG bench with 65% 3xAMRAP
Squat (same as bench)
Heavy row variant 4-5x 15-8
Hammer curls / Pushdowns 3-4 sets high rep
Band facepulls / neck harness 3-4 sets high rep

B
BTN Push press 4-5x 10-6
Deadlift 3x5-3
Cheat shrugs 3-4x 20-10
Pullup / band pushdown 3-4x high rep
Neck Harness / ab wheel rollouts 3-4x high rep

C
Bench 80%x5, 85%x3, 90%x1+
CG Bench with 70% 3x AMRAP
Squat (same as bench)
Heavy row variant 4-5x 15-8
Hammer curls / Pushdowns 3-4 sets high rep
Band facepulls / neck harness 3-4 sets high rep

>>42541757
Name you faggot.

>>42541866
Looks all right, a bit much bench volume for me but thanks for contributing. I might swap around the accessories a as well. Do you autoregulate based on the AMRAP's or do you just microload?

>>42541757
>no dick
dropped

>>42540656
3 sets chest suppersetted with 3 sets back, 4 sets each the next week untill 10 sets chest supersetted with back. Than deload and start again. Excersises are free to choose but do effective ones like db bench and db rows. Than I do legs and arms after that, with a similar progression.

>>42541997
>>42541997
i recalculate 1rm if i get more than 2 reps of last set of intensity day and use it for respective percentages.

I'm a fan of cycled HLM set-ups w/ frequent low volume deadlifts

5's / 3's / and 1's progress independently of each other

Monday (Heavy Day)
Squat 4 x 5 wk 1, 4 x 3 wk 2, 4 x 1 wk 3, repeat
Bench 4 x 5 "
Deadlift 1 x 5 wk 1, 1 x 3 wk 2, 1 x 1 wk 3, repeat
1 - 2 Accessories

Weds (Light Day)
Squat 2 x 5 (90% of Monday's "5's" Weight)
Press 3 x 5 wk 1, 3 x 3 wk 2 repeat (no singles week)
Deadlift 1 x 5 (80% of Monday's Weight)
1 - 2 Accessories

Friday (Medium Day)
Squat 3 x 5 (~ 95% of Monday's "5's" Weight)
Bench Press 3 x 5 (~95% of Monday's "5's" Weight) or Close Grip Bench or Dumbell Bench, yada
Deadlift 1 x 5 (90% of Monday's "5's" Weight)
1 - 2 Accessories

>>42542042
>>42540656
fuck it, just use Dr. Israetels bodybuilding principles here

>>42542174
https://notehub.org/6cvvk
and make your own routine

>>42540656
Fuck Gomie for taking Kaylee's money, I was so glad when White Power Jack killed his spic ass.

General strength, powerlifting or a different sport?

>>42540656
28 free programs by Cuckols:
Squat 3x week
Bench 3x week
Deadlift 1x week on the light squat day (depending on the program it's the 2nd or 3rd day)
On the other two days, either run a 50pullups cycle as is or run two cycles in parallel as follows: one day you will run normal 50pullups cycles where the test increases your reps, and the other day you will run 6-8 rep cycles but when you reach the required reps to progress in reps, you will add 5 kg and repeat the same 6-8 cycle. You may also do both days for weighted cycles, but I like some variation.
Some OHP sets instead of CGBP in the Nuckols bench assistance slots
Curls-lat raises-calf raises superset every workout, for 5-7 minutes, no break, just cycle exercises to failure and repeat.
Swimming, biking or running on 3 off days. I never run because my erectors and abs are on fire, I just want some blood flow to help recovery, but maybe I'm a fag. Anyway I think running is pleb tier exercise and offers no benefit you can't get from low impact cardio. By the way, low impact doesn't mean low intensity.
12 hours sleep on Sunday lol