Routine thread

>>42574093
One that a PT gave and i modified a bit

It works for me, i have it since i started, i didnt do meme routine like SS

That is for people that don't how to lift

5/3/1

5/3/1 with joker sets
Solid program for natty strength gains. Best I've used in the 11 years I've been training.

File: IMG_0539.png (284KB, 410x447px) Image search: [Google]

284KB, 410x447px

>>42574093
PPL routine

Pull A
Deadlift 5x5
Chin ups 5xF
Lat pull downs 4x12
Rows 4x12
Facepull 4x12
Curls 4x12
More curls 4x12

Push A
Bench 5x5
OHP 4x12
Incline dumbbell press 4x12
Dumbbell flys 4x12
Lateral raises 4x12
Tricep extensions 4x12
Skull crushers 4x12

LegsA
Squats 5 x5
Lunges 4x12 (each leg)
Leg press 4x12
Calf raises 4xF
Ab work (plank 60s, crunchs 4x30, dragon flags 4x10)

Pull B
Barbell rows 5x10
Pull ups 4xF
Shugs 4x12
Dumbbell rows 4x12
Face pull 4x12
Curls 4x12
More curls 4x12

Push B
OHP 5x5
Bench press 4x12
Incline dumbbell press 4x12
Dumbbell flys 4x12
Lateral/front raises 4x12
Tricep extensions 4x12
Skull crushers 4x12

Legs B
Deadlift 4x12
Front squat 4x12
Barbell glutes bridges 4x12
Calf raises 4x12
Ab work

>>42574183
Did you see some results in terms of aesthetics or mainly strength?

>>42574218
I'm using it as a strength program. It's flexible enough to use for bb. Just swap out joker sets for rest pause sets. But if you do that you might as well just do doggcrapp training.

What do you guys think of Lyle's Bulking Routine? I would add some lateral raises and rear delt flies to not become a shoulderlet.

>>42574217
>everything is 4x12 with an accasional 5x5
absolute trash

>>42574218
not poster, but the one above. 531 progression is good for putting up the main lifts. That is not going to make you aesthetic but if you fill in the rest of your gym time with movements you can make plenty of aesthetic gains. In the end, your going to get out of it, what you put into it.

>>42574093
Sheiko for squat and press (replaced sheiko bench with press)
531 for deadlift and bench, once per week

Used to bench twice per week and press once, but my bench has been stalling probably due to weak shoulders. So I'm prioritizing press rn

>>42574217
>Doing PPL
You know you can get the same gains with almost 1/3rd less time.

File: IMG_2163.jpg (73KB, 1242x1148px) Image search: [Google]

73KB, 1242x1148px

Arnold Golden Six

File: YotsubaCrumble.jpg (39KB, 377x332px) Image search: [Google]

39KB, 377x332px

I'm new to this, so help me out.

A.
30min Treadmill run
Squat 4x6
Pullups/Lat pulldowns 4x6, 4x8
Shoulder press 4x6, 4x8
Deadlift 1x8
Triciep Pulldown 1x8, 1x10
B.
30m Treadmill Run
Front squat 5x5
Bench Press 5x5
Deadlift 5x5
C
30m Treadmill Run
Squat 4x12-15
Incline bench 4x12-15
Curls 4x12-15
Tricep Pulldown 4x12-15

PHUL, started this week.

>>42574266
Bump

>>42574093
StrongLifts with accessories, also I have one day of cardio every week. I alternate between punching bag training and running each week on cardio day.

>>42574168
>One that a PT gave and i modified a bit

>It works for me, i have it since i started, i didnt do meme routine like SS

>That is for people that don't how to lift

>>42574307
run after lifting weights, not before
it hinders your strenght and you burn more fat if you do it after

File: fit lifting programs compilation.png (768KB, 2143x1912px) Image search: [Google]

768KB, 2143x1912px

I've been doing ULPP, but I decided I already look ok for normie standards so I want to get my big4 up from barely intermediate numbers.
Thinking about simple fullbody with a couple accessories, 3x5 or 531

>>42574487
Bait

A
Squat
OHP
Leg curl
Calf raises
Lateral raises
Front raises

B
Deadlift
Pullups
Back flies
Seated row/low row
Shrugs
Ez bar curls
Hammer curls

C
Bench
Incline bench
Dips
Flies
Tricep extention cable thingy
Narrow grip ez bar bench

3x8-12 reps
Usually go 5x a week, trying to get up to ABCABCx
Getting size gains, but minimal strength gains

Pls tell me whats bad about it,

I'll start metallicadpa ppl soon
Is it good? What would u change

>>42574307
I'd skip the 30min treadmill and just do sprint intervals. Maybe 5 mins before your workout to warm up, and 5-10 mins after if you still have the energy.

>>42574539
Why OHP on day A?

>>42574551
I've seen many transformation threads of people using it. Seems like a good routine.

>>42574557
Decided to do shoulders on leg day, so pull day isnt overcrowded

Kinobody. The superhero one

>>42574551
It's a hard routine for a beginner honestly

>>42574597
yeah it makes sense dude, I wouldn't change it. Either that or alternate heavy OHP and heavy bench on day C

Sup lads

Looking to get back into a full-body routine, but really wanted to focus on more upper body and higher volume than traditional full-body strength programs

Wondering if it is a bad idea to do something like this:

Day A:
HEAVY:
Squats 3x5
Bench Press 3x5
Pendlays 3x5

LIGHT:
Deadlifts 8x3
OHP 8x3

+Accessories

DAY B:
Invert heavy/light exercises
+ different accessories

AxBxAxx BxAxBxx

I think by not pushing strength every workout I can get away with hitting all my compounds each time I'm in the gym, similar to PHUL and still make strength gains.

Thoughts?

I did SS in the past, and am currently doing a 3-day brosplit (6 days/week). Would just do Texas Method or try to milk SS some more, but I have some back issues so don't want to focus on pumping up deadlift/squat numbers

>>42574511
>>42574556
Thanks, will take this advice

>>42574710
Why?
Too many days?

File: augusti 2017.png (3MB, 1567x1373px) Image search: [Google]

3MB, 1567x1373px

I seriously don't have a routine. I go there and do whatever I feel like needs work basically

Can someone spoonfeed me

5'8

>>42574217
>Pull A
>Deadlift 5x5
>Legs B
>Deadlift 4x12
On purpose?

>>42574943
How often do you want to hit the gym?

File: 1496945410324.jpg (73KB, 1080x1349px) Image search: [Google]

73KB, 1080x1349px

>>42575034
3x a week is what I'm used to, could probably add something during the weekend too

>>42575059
3 times a week= Fullbody
4 times= Upper/Lower
6 Times= PPL

File: 1496257348637.jpg (55KB, 640x480px) Image search: [Google]

55KB, 640x480px

>>42575100
Thanks, but I'd suck your dick for an actual alright routine to follow, based on the first photo

File: IMG_20170821_005009.png (241KB, 545x1552px) Image search: [Google]

241KB, 545x1552px

>>42574093
massive iron - rep goal system. novice program number 3. With 1-2 more isolations for fun and health.
>AxBxCxx
Also steady state cardio and conditioning a couple time a week.

Been doing Stronglifts 5x5 for 2 months.

I like it, but I don't want to do strength forever, I don't give a shit about ego lifting, I want size. When should I switch over to hypertrophy?

been doing Lee Labrada's 12 week Lean Body trainer, currently on week 11

after this I plan to try Jim Stoppani's Shortcut-to-Shred

>>42575194
Upper/Lower: Lyle's Bulking Routine or Candito's Routine (both free to find online)
PPL: metallicadpa's routine

File: accessories.png (21KB, 717x286px) Image search: [Google]

21KB, 717x286px

>>42575198
I've been doing SL for about the same time.
Most people recommend doing a strength program for about 6 months before moving on to hypertrophy.
It may take more or less time. For example, I'm making pretty fast progress because I'm a manlet.

In the meantime, you can (and should) add the upper-body assistance work.
Do unweighted dips/chin-ups until you can do 3x10.

upper lower split sorta thing going on, 6 days a week with stuff alternating every week/two weeks. will give dets on what alts
>Mday
flat bench 5x8 or 5x10 (two weeks of that, then back to 5x5)
chest flies on one of those machines 3x8 or 3x12
tripulldowns 3x12 or 15
incline bench curls 3x12
>Tday
Squat 5x5
front squat 3 or 5 x5
hack squat or 1 legged squat 3x4 or 6
leg curls/extension 3x8
>Mday
OHP 5x8 (two weeks of that then back to 5x5)
3 way shoulder raise 3x15
incline DB bench 3x10 or 12
chinups
>Thrday
deadlift 5x5
rows of some sort, depending on the style changes the setxreps. usually 3x8 for DB and 5x5 for BB
lat pulls of some sort, usually 3x8 or 10
pullups til failure, 3 sets
>Fday
repeat of Mday
>Sday
Repeat of Tday

I switch Mday and Wday each week, same with Tday and Thrday so I do one week of two bench days and deadlift days, then switch to the next week being two OHP and squat days.
some times I do other exercises to mix it up, but this is a typical two week period for me. takes me an hour and a half to do this shit.

am I wasting my time on meme shit or is this solid? I use to do full body but it took too long to do the volume I wanted

>>42575264
fugg

My progress is meh, and I'm a 140 lb manlet. I've been doing pull-ups (not chin-ups; should I switch to those?) but I have to do them assisted with like 50 lbs.

All these beginner problems never even mention assisted chin-ups, they just assume you're good to go from the start. Am I broken? I can't imagine it taking any less than several months to work my way up to bodyweight.

>>42574093
PPL with core isolation

>Push
Bench 5x8
OHP 5x8
Weighted dips 5x8
Tricep pushdown 5x8

>Pull
Pendelay Rows 5x8
Widegrip pullups 5x5
Lat pull down 3x8
Curls 5x10
Shrugs 5x8

>Legs
Squats 5x5
Calf raises 5x15
Extensions 5x8
Curls 5x8

>Core
3xbridges
3x30 bicycle crunches

PPLPPLx with core on alternating days I used to alternate HIIT cardio too, but I got lazy.

r8 appreciated, sets are 3x6 for compounds, 3x15 for isolations

chest
-bench
-flies
-hammer press
-dips
-incline bench

back
-pendlay rows
-chinups
-curls
-lat pulldown
-one arm rows
-diff lat pulldown

legs&shoulders
-squats
-hamstring curls
-leg extensions
-sprints
-lateral raise
-face pulls
-diff lateral raise

>>42574093

PPL (ABCABCx)

Push A
Bench : 5x10
Incline Bench : 3x10
Lat Raises : 2x10

Pull A
Deadlift : (1x12, 1x10, 1x6, 1x6, 1x10)
Pendlay Rows : 5x10
Pulldowns : 3x10
Facepulls : 3x15

Legs A
Back Squat : 1x10, 5x5-7, 1x10
Romanian Deadlift : 3x10
Hanging Leg Raises : 3xF

Push B :
Press : 5x10
Bench Press : 3x10
Lateral Raises : 2x10

Pull B
TBar Rows : 5x10
Pulldowns : 3x10
Facepulls : 3x12-15

Legs B
Back Squat : 1x10, 5x5-7, 1x10
Leg Press : 3x15

>>42575359
Pull-ups are much harder because they mostly use your back, whereas chin-ups use your chest and biceps as well.
You should do chin-ups; you'll feel better about them and they'll help your pull-ups too.

Do not do them assisted, just do as many as you can for 3 sets. If you can't do any more full ones, do negatives (jump up, curl your legs, slowly let yourself down.

Don't feel bad, they're very hard. I can only do three pull-ups max before my body quits.

File: Screenshot_20170820-161401.jpg (576KB, 1080x2867px) Image search: [Google]

576KB, 1080x2867px

I will achieve Achilles from Troy. Is there anything I can do to improve this routine?

>>42574524
me or him?

>>42574093
I'm trying to put together a lanklet routine whenever my GI Bux rolls ion and I can afford membership but for now I just play SQUAD and do pull ups/push ups/air squats between games or the long ass respawn timers to stay somewhat active

>>42575432
I mean I just straight up can not do a pull-up, not even close. I'd have to start with the negatives right away.

Phraks GSLP with some accessories added each day, doing my first bulk after dropping the weight from fatass mode and making good gains so far

>>42575475
Shit, sorry, chin-ups, my bad.

For weeks I had the two mixed up for some reason.

Why all you faggots doing full body or PPL? 4 day splits are the best

>>42574093
Ten of everything I know how to do till I pretty much die then do five of the one heavier.

>>42575484
>>42575484
Then do negatives. The machine might not be bad either, but I don't know much about it.

Arnold style ppl.
Chest/back, shoulders/arms, legs

>>42574093
Stronglifts 5x5. Hoping to really up my lifts before gaining aesthetics. Any advice?

File: 2017-08-20 18_24_30.png (12KB, 1067x192px) Image search: [Google]

12KB, 1067x192px

21 years old
150-160 lbs
6'0"

How is this ? I usually go 2 more reps than planned.

>>42575516
I figured assisted machines give you the same motion, so you get that benefit. Negatives might work different muscles and/or neural pathways

or whatever

>>42575499
As a natty it's most effective to hit each body part at least twice a week

Gzcl linear progression since 1 week like it so far

>>42575534
>6 reps of jumping rope
What is this?

>>42574217
>Deadlifting two workouts in a row
>arbitrary chest programming
Never gonna make it.

File: 2017-08-20 18_31_34.png (12KB, 1067x192px) Image search: [Google]

12KB, 1067x192px

>>42575567
ups that wasn't supposed to go there.

>>42574307
Really bad, friend. Running for 30 minutes before doing squats then throwing in a random 1x8 deadlift and then a 1x8 1x10 tricep isolation.

Find a proven beginner program with everything laid out for you. Add cardio at the end or on off days. You're gonna make it one day, I can feel it.

>>42575585
Squats only won't be enough for legs. At least add leg curls and calf work.

File: 1501052604812.jpg (17KB, 326x326px) Image search: [Google]

17KB, 326x326px

>>42574307
Avoid cardio before lifting. I made this mistake before. I walked to the gym which was 30 minutes away (since didn't have a car at the time) and my lifts were very poor and barely made any gains. This guy explains it:

https://www.youtube.com/watch?v=w1qYhkL468o&t=197s

>>42574168
>it works for me
But you're a skinnyfat shitskin manlet

>>42575534
Hey I have the same stats as you. Post body?

File: bwah.jpg (9KB, 480x360px) Image search: [Google]

9KB, 480x360px

>>42574093
Texas Method: The Press™ version

>A
Squat 5x5 90% 5RM
Push Press 6x3 90% 3RM
Chinups 3xF
Conditioning

>B
Deadlift 5RM
Strict Press 2x5 SS Facepull 2x20
Front Squat 3x3
Back extensions 5x10

>C
Squat 5RM
Push Press 3RM
Pendlay Row 5x3
Conditioning

>>42574168
post lifts and new photo with better lighting

File: 1487282349093.png (120KB, 929x1157px) Image search: [Google]

120KB, 929x1157px

>>42574093
Deadlift and bench day:
Deadlifts
Bench
Deadlift accessory
Bench accessory
Isolation work if I got time (chest, shoulder or triceps)

Back building day:
Back excersises
Traps
Biceps
Forearms/grip

Squat and bench day:
Squat
Bench
Squat accessory
Bench accessory
Isolation work if I got time (chest, shoulder or triceps)

What's with only 1 set of deadlights in the Metallicadpa PPL routine, what's the theory behind it.

>>42575865
Oh and I usually do some rear delts on my back days. Thoughts faggots?

one day i do arms, chest and shoulders
the other day i do back including trap isolations
no rest days unless something important comes up
curls 4x10
db bench 5x8
lateral raises 4x12
bent over reverse flys 4x12
front raises 4x12

for back and legs i just do one isolation for legs, like high rep goblin squats or something
then trap bar deadlifts 2x8
trap bar shrugs 4x15
pull ups 4x10
neck curls 4x20
hanging leg raises 4x12

File: IMG_2380.png (74KB, 640x1136px) Image search: [Google]

74KB, 640x1136px

Im doing the pete plan for rowing.

Im on week 8.


On good workout #1 or #3 days i do accessory lifts from

http://global-rowing-service.com/html/specialized_strength_training_.html

Doing math in excel/ scale work i have been slowly losing weight and the bulk of my weight loss should be backloaded to when im rowing 10000m

Ive obtained slight definition(absolutely nothing to write home about), but when i get to the point im doing double what i started i will feel pretty good.

I think this is probably a good program because it teaches the correct outlook for fittness:completion of the exercise with strict compliance to form, not how much weight you put up

>>42574093
brosplit

File: 2017-08-20 19_01_21.png (374KB, 441x629px) Image search: [Google]

374KB, 441x629px

>>42575668
I don't have a recent picture, I believe this one was 3 months ago. Started the program on the pics 1 month ago. I also lifts are 230 squat, 385 deadlift, 135 bench, 75 OHP
>>42575628
Thanks, will do

>>42575914
You don't wanna do squats then deadlift on consecutive days, and you're working the muscles you use for DL on pull and leg day regardless. Deadlift day is my favourite as it's a measurement of my overall progress.

>>42574267
Whys this? I'm running Stronglifts 5x5

4 day fullbody aka the way god intended
m/w/f/s

monday
squat 5x5
db incline bench 3x8
db row
tricep pushdown
curls

wednesday
deadlift 5x3
bench 5x5
weighted chinups

friday
squat 3x8
ohp 3x8
lat pulldown
reverse hypers
curls

saturday
bench 5x3
rdl 3x8
db row
facepull 5x15
curls

3-5x10-12 for accessories

taper off on volume while upping the intensity for main lifts each week and i test maxes every 6 weeks or so

>>42574900
Check out Stronglifts, you're half way there already. Or some people recommend Ice Cream Fitness as a good routine. Or the Stronglifts progressions, Madcow and Advanced.

>>42574985
Lol gotta fuck up that back

File: download.jpg (86KB, 350x785px) Image search: [Google]

86KB, 350x785px

>>42574093

3x8 weighted dips
3x8 deadlift
3x8 weighted chinups
2x12 weighted crunches

3x week

Because fuck you I do what I want and it's working.

>>42576062
I'm not. I have my backday between my deadlift and squat sessions, or I'll have a rest day.

>>42575198
Same here. I'm gonna keep going for strength then finish Madcow w/ targetted work thrown in after wednesday and on a saturday for size. Then after that I'll probably do a PPL split.

>>42576111

if you wanna DL more just do it, don't neglect doing barbell rows though because they're great for your back, and don't neglect squatting cause squats are zen and mental gains

>>42575264
I'd actually add chinups and pullups, chinups first. I've had amazing lat/back gains from pullups.

>>42574093
Gym 3 times a week
-squats 3x5
-deadlifts 2x5
-push presses 3x5
-chinups 3x5
-farmer's walks 2 sets
Sometimes bench press instead of push press and sometimes Pendlay rows instead of chinups. Some accessories sometimes.

Running 2-3 times a week
-sprints
-200-600m intervals
-20 minutes jog

>>42576155
What? Was that meant for someone else?

>>42575359
Have to disagree with the chinups help pullups - they do slightly, but I only did chinups to start with and was repping 14/15 chinups but couldn't do a pullup. Do both, and get a resistance band to help you until you can do 4+.

>>42575432
Resistance bands are key. I did calisthenics for about a year before switching to the iron. £10 from amazon and you can start with it under your foot, then just put it under your knee before removing. Don't focus on numbers when you start pullups. Make them as slow as possible and deadhang at 90 degrees whenever you can't complete the last one. Crazy gains will be made.

>>42575475
Buy a resistance band.

>>42575059
post more black girls please

I would love feedback, my last program failed and iv just started this

I do a UL split, but i put back on L. I do ULx and just cycle it continuously so it doesnt fit neatly in a week but that doesnt matter to me. I make it so that it would focus on the main compounds plus a few extras to target my underdeveloped arms.

U
Bench 4x8
OHP 4x8
Pullups 4xf
(Weighted) Dips 4x8
Curl 5x10
Skull Crushers 4x8

L
Squat 4x8
Calf raises 5xf
Row 4x12
One arm row 4x8
Facepulls 5x60s
Chin ups 3xf

>>42574217
r/fitness routine strikes again

File: 1475344005133.png (36KB, 778x512px) Image search: [Google]

36KB, 778x512px

>>42574296
Plz share how anon

GSLP with accesories from bootyful begginings, on uneven days cardio with a routine from my trainer.

>>42576379
I think he means Fullbody workouts.

Workout A
Front Lever 5x10s
headstand push ups 5x5
Bulgarian L pull ups 5x5
Tuck Planche 5xf

Workout B
L-sit or Straddle L 5x30s
Side Lever Pulls Negatives 5x5
Hand stand

Push/Pull/Legs/UpperBody/Legs/Push/Rest

I hit Arms, and Chest 3x a week because they are weak points and I throw in shoulders with chest everytime

File: image.jpg (87KB, 500x650px) Image search: [Google]

87KB, 500x650px

>>42574093

Get on my level:

Sun-Tues-Thurs

Heavy-Light-Medium

5x5 Ramping

Power Clean
Bench Press (OHP on medium day)
Squat

>>42574093
Reg Parks Beginners 5x5 but I added some volume here and there because I am not a total beginner but stopped working out consistently for about a year

>>42574307
>dyels making exercise routines?
Why do you idiots not just use a program written by people with thousands of times more experience than you? What the fuck is this stupid habit I see so often?

>>42575995
Your arms are long as hell great for deadlift

>>42576604
Almost no one who accomplished anything of worth when it came to physicality followed those programs to the T.
At best they played around with them but quickly grew bored and grew beyond them.

Naturally Enhanced

>>42574985
One heavy one light

>>42576630
>writes "I'm new to this"
>Squats after running
>deadlifts after squatting
Yea he defo knows enough to make up legendary routines.

>>42574266
It's ok

>>42576630
Not following them to the letter is very different from making your own routine especially when you have no knowledge about anything that goes into good programming. That's how we end up with shit heaps like the noe that was posted.

>>42574307
Absolute trash

File: eye0Q4n.jpg (64KB, 960x441px) Image search: [Google]

64KB, 960x441px

ppl with kickboxing drills after

every day has at least 6 exercises and each of those are a set of 5

at-least one exercise is a super-set which is paired with ab isolation.

each rest period is actually soft yoga for flexibility

i won't bother naming the actual exercises i do because its always constantly rotating based on what i think is lacking when i look in the mirror with my cock out

>>42574539
>Going to the gym 6 days a week just to work your whole body twice
>That retarded volume
>The redundant exercises

Those size gains your getting are your noob gains, give it about 3-6 months and you'll plateau like shit. Get on an actual program that has testimonies.

File: Routine.jpg (491KB, 1651x1183px) Image search: [Google]

491KB, 1651x1183px

Been running this for a month or so. It's fun and I enjoy my time in the gym more. It's not a particular program or anything, just exercises I enjoy.

>>42575366
1/10
>Redundancy is out of this world
>Training a muscle group 1 day a week

stop writing your own programs.

SL 5x5 with cardio everyday.

I replaced the bench with db bench because I usually lift alone and dont wanna die.

Squat gains been good though, already up to 270 for the 5 reps.

>>42575634
im 5 11
>>42575821
100lbs ohp
185 bench

130 squat

i dont do dl

>>42576995
>I replaced the bench with db bench because I usually lift alone and dont wanna die.
no way to get a rack with safeties for bench?

if you're gunna do DB bench only, I'd slap on incline bench with it too to really hit the chest. you don't have to do 5x5 on IDBB like your DBB, 3x5or8 will do, but it's not a bad idea to do that extra sets.

>>42576735
>>42576699
>implying its hard to understand how to lift heavy and put it down again

>>42576995
Thanks for the advice, I'll start working those in.

>>42577076
thanks for the advice, Ill start working those in.

>>42574539
No attempt at strength progression in your programming, include sets and reps

>>42575995
No way you're 150, you look more 170-180. Are you SURE you're 6ft tall?!

>>42577197
Yes sir and I am sure that you will find me very skinny if you saw me in person. It is probably the camera. I am sure that I didn't weight more than 155lb in that picture.

>>42574217
autism
also youre larping as someone who lifts

File: IMG_0316.jpg (176KB, 1280x960px) Image search: [Google]

176KB, 1280x960px

>>42574217
All I've gotten is shit for trying to make my own routine out of a template

>>42577876
You're a faggot and your routine is shit. Do somebody else's routine until you understand what the fuck you're doing.

>>42577007
>130 squat
I mentally adjusted to 230 squat, don't worry, typos happen

candito linear strength (strenght/control)

not sure where to head next. really love the strength and aesthetic gains i've gotten from this program

inb4 shitty chest

my chest is fucking great

>>42574168
Thanks for new pasta.

r8?

Workout A:

Bench Press 3x4-6 80%
Close Grip Bench Press 2x4-6
Standing Military Press 2x4-6
Dumbell Lateral Raise 2x8-10 70%
Tricep Extensions 3x4-6

Workout A2:

Incline Barbell Bench Press 3x4-6
Seated Military press 2x4-6
Dumbell Lateral Raise 2x8-10 70%
Dumbell Rear Lateral Raise 2x8-10

Workout B:

Barbell Deadlift 3x4-6
Barbell Row 3x4-6
Wide-Grip Pullup 3x4-6
One-Arm Dumbbell Row 3x4-6

Workout B2:

Barbell Row 4x4-6
Chin-Up 3x4-6
One Arm Dumbbell Row 3x4-6
Barbell Biceps Curl 3x8-10

Workout C:

Barbell Back Squat 3x4-6
Barbell Front Squat 3x4-6
Bulgarian Split Squat 3x4-6
Standing Calf Raise 3x8-10

PPLPPxx

>>42577100
>That's all that goes into programming

This is why 90% of the population are dyels

>>42578322
Is it still working? If it is don't do anything different just keep running it.

General idea is like this.

4 workouts (maybe 5, but I'll get to that 5'th in a second) a week

Each workout has squats. All squats are done over 80% intensity. Will try to have 2 "volume" days with 3 or 5 x 5 and 2 intensity days with 3 x 3 or 3 x 1 at around 90%

Then I will have 2 bench days, and 2 pressing days. I will deadlift once a week, depending on tiredness at 80% for volume or 90% for intensity. Other pulls will all be clean and snatch style pulls.

The 5th workout would purely be to work on snatch work. There will be various accessory movement during this to help weakspots, but only as needed.

I want to up bench frequency but I have a shitty shoulder. Should I just say fuck it and try to benchpress my humanity away?

>>42578370
Shit.

>50% of the exercises are doing the exact same thing with no real added benefit
>Knee problems inbound from quad dominance from having almost no hamstring work
>Legs once a week
>All that pressing and the only rear delt work is from rows

Do any established program and in the mean time learn why they're effective before you hurt yourself.

>>42575363
post progress.

Sound potentially good.

>>42578493
Do decline or closegrip to reduce shoulder involvement

>>42578523
This is PPL, the one I got linked to one time. I don't want to be a T-rex so I only work legs once a week, better for /aesthetics/. Help me bro, what PPL SHOULD I be doing?

>>42575363
Extensions are horrible for your knees, stop doing them and do hamstring curls or some other time of hamstring work instead or you're going to get knee issues from being too quad dominant.

Also
>Dat volume

>>42578538
You won't become a t-rex unless your program is retarded.

I did Coolcicada's PPL and liked that one, I made pretty good progress on it but I changed it from pplpplx to pplx.

That being said I hated the idea of doing fullbody but I hopped on greyskull to save time during he school year and the amount of size and strength I gained blew everything else I'd done up to that point out of the water.

Progressive overload is what really makes you grow, not just pump work, the only difference really between the 'aesthetic' programs is the just have more exercise variations but you really don't need it as a novice. There's no point in trying to bring out nuances when you don't have that much muscle to begin with so 3 squat variations isn't gonna do shit for you that you didn't get from regular squats.

>>42578489
yes its still working, but obviously i will eventually hit a plateau with a LP program

Id just like something thats 4 days a week and similar to it. I'm thinking of just jumping on the Candito 6week afterwards

>>42578715
Try it out, if his LP is working well it makes sense that his programming style would help in the intermediate stage too.

>>42574093
creating a routine is a waste of time, I stop exercising when it starts hurting

>>42578268
i only have 1 month doing squats and that is my PR

>>42574093

I strained my groin... Not sure how long it's going to take to recover.

I was doing PPLPPLX (2 weeks in) What can I do
now that deadlifts and squats are out of the question.

Alternate bench, ohp and row over 3 days?

Just focus on core/upper body for 4-8 weeks. I couldn't squat 60kg without having to put more weight on my right side, so decided to stop. Sure I could have finished the warmup set and moved to 100-120kg and finished it but at what cost.

I've been working out for about 5 months doing a PPL plan and im making decent gainz but I really don't think legs twice a week is all that necessary for me. I'd do a PPLPP plan but i really like going 6 days a week, could someone give me some gainz guidance, i'm still pretty new to liftng

>>42578947
You can go everyday as long as you eat and sleep enough.

File: AlskHzW.png (1MB, 1198x1196px) Image search: [Google]

1MB, 1198x1196px

Coming up for 1.7 years lifting with
>65kg OHP
>125kg Bench
>200kg Squat
>210kg Deadlift

Yet to ever try a routine. I tried Arnolds Golden Six in my early months but even that I found more complication than it was worth. Can someone explain any benefit of routines to me or are they just something some people do because they like to overthink or something?

>>42578987
Looks pretty alright, but why is your squat so high compared to your deadlift?

300 push ups 40 pull ups. im old. but it works.

>>42578998
Started Deadlifting 10 months into lifting, started squatting 3 months in. My squat was heavier than my diddy until this month.

Anyone have a good source where I can read for myself what generally makes for an effective routine? I wanna build a solid, highly personalized intermediate level routine, but don't know enough about what actually makes a routine good or shit.

Doing 5x5 for the past 3 months.

Noob strength gains but not much size, how can I switch to a higher rep range work out routine?

>>42579112
Add more reps.
Expecting lots of size in 3 months is retarded though.

>>42579131
You're a good guy and I hope you have a good week anon

Please tell me if this is retarded. Maybe tell me how it can be improved, if it even can be. It's supposed to be a well rounded 3 times a week program. All my sets aim to be between 9-12 reps. I go each set to where I can lift it anymore but I hit 9-12 reps.
xPxPxLx
Push
>Warm Up
Pull ups
Push ups
Kettle bell curls (light) 3x5
Rope 3x25 seconds
>Superset
Sitting Tricep Pushdown Machine 5xfailure
Sitting Shoulder Machine 5xfailure
>Superset
Cable Tri Pushdown 5xfailure
Cable Curls 5xfailure
>Superset
Inclined DB Press 3xfailure
Overhead Tricep Extentions 3xfailure
>Superset
Flat DB Press 4xfailure
DB Raises front/side 4xfailure
Plank 1 min

Pull
>Warmup
Pull up
Wall pull 3x5
Rope 3x25 seconds
>Superset
Sitting incline curls 5xfailure
Sitting Tricep Machine 5xfailure
>Superset
Cable Curling bar 5xfailure
Lat Pulldown 5xfailure
>Superset
Barbell shrugs 4xfailure
Barbell curls 3xfailure
>Superset
DB Rows 4xfailure
90° DB Curls 3xfailure
Plank 1 min

Lower
>Warm up
Body weight squat 3x8
>Superset
Squats 5xfailure
Lunges 5xfailure
>Superset
Leg press 5xfailure
Calves 5xfaiure
>then
Sled push 10 times
Decline sit-ups+Russian twists
Plank 1 min

File: 1483924901592.jpg (43KB, 300x463px) Image search: [Google]

43KB, 300x463px

First program i do for myself. R8 and be as honest as you can if possible.

A. Bench Press 5x5
Incline dumbbell press 3x10
Squat 5x5
Leg press 3x10
Barbell Curl 5x5 (should i do it 3x10? I still want to get stronger more than look good)
Triceps pushdown 5x5

B. OHP 5x5
Lateral raises 3x10
Deadlift 5x5
Lat pulldown 3x10
Forearms 3x10
Crunches 3x20

Please, if you find any flaws i would like to know.

Not a single person in this thread doing SS but instead shit like this

>>42574217

That's why you are still small.

>>42579284
>should i do it 3x10?
No,biceps rip fast. Do more reps and continue to increase weights.
>Triceps pushdown 5x5
low reps on tricep pushdowns means elbow pain

I would advise you to do 5/3/1 wendler two day template, since you can autoregulate it more. search for the second /fit dropbox

>>42575671
Noice

File: 1501211438901.jpg (74KB, 496x755px) Image search: [Google]

74KB, 496x755px

5/3/1 with joker sets and first set last for auto-regulation. Shit is fun, rewarding and keeps workouts to around an hour at most.
Sprinkle accessories per taste.

DAY 1
>Bench 3x5 (last set AMRAP)
>Barbell Row 3x5 (last set AMRAP)
>Squats 3x5 (last set AMRAP)
>Facepulls 3x12-15
>Calf Raises 3x8-10
>Weighted Planks 2x40-60''

DAY B
>OHP 3x5 (last set AMRAP)
>Weighted Chin-ups 3x5 (last set AMRAP)
>Deadlift 1xAMRAP
>Close Grip Bench Press 3x8-12
>Barbell Curl 3x8-12
>Wrist Curl 3x10-15
>Pallof Press 3x6-8

DAY 3
>Bench/OHP 3x5 (alternating, last set AMRAP)
>Barbell Row/Weighted Chin-ups 3x5 (alternating, last set AMRAP)
>Squat 3x5 (last set AMRAP)
>Lat Raises 3x12-15
>Calf Raises 3x8-12
>Weighted Planks 2x40-60''

Currently on week 3 of Norton's PHAT.

Lots of volume so still getting used it. Strength gains have been slow but noticeably more bulkier in myself

>>42580485
PHAT is the key to Mount Olympus.
Strength, hypertrophy, bursts your heart and gives time to rest.
You can also skip the door and take the elevator with roids, I guess.

More or less Reg Park phase 3. Squat, Bench, Front squat, Ohp, Row and a deadlift 3 sessions. Throw in some extra arm work. First 4 weeks were a bitch but lifts are going up, looking peak. Win win.

>>42578780
Enjoy being weak as fuck

>>42579859
Thank you anon.

File: routine.jpg (39KB, 269x572px) Image search: [Google]

39KB, 269x572px

Pic relates is my routine.

Everyone calls it shit. How can I improve?

File: beaned.jpg (15KB, 432x599px) Image search: [Google]

15KB, 432x599px

Modified Texas Method

Monday:
5x5 Back Squat
5x5 Bench Press or Press (alternate)
2x3 Deadlift
3x10 Side Planks
3x10 Reverse Flys
3x10 Hammer Curls

Wednesday
3x3 Front Squat
3x5 Press or Bench (last week's Monday weight)
3x5 Chins
3x5 Dips
3x10 Face Pulls
3x10 Back Extensions
10 Planks (30 sec)

Friday
1x5 Squat
1x5 Bench Press or Press
5x3 Power Cleans

I finish Friday with whatever arm work I feel like, typically 3x10 skullcrushers (the Rippetoe kind) and preacher curls for the same volume. Last Friday I did some Incline DB Press, too.

File: Capture.png (30KB, 321x717px) Image search: [Google]

30KB, 321x717px

made after reading delavier

Legs
Chest tri
Back bis
Rest
Chest tris
Shoulders
Rest

Repeat
6exercices per "big" muscle, 3 for the little ones.
How bad is that? Im making OK gains tho

>>42583433
Stop writing your own programs this is absolutely atrocious.

The amount of redundant exercises is just ridiculous, 5 fucking bench variations back to back? Are you kidding?

>Smith Press
trash, ditch it

>Front raise
You train your front delts every single time you press, and considering the retarded amount of presses you're doing already you need to do yourself favour and train your rear delts instead.

>Leg Press
>Leg Extension
>Leg Curl
>Calf raise
Just squat and deadlift instead of doing all this unnecessary shit, the extensions are especially shit considering how terrible they are for his knee health.

To address the redundancy specifically
>5 Bench variations in a row
You need 2 AT MOST
>3 Curls in a row
For what? drop the barbell or incline curl.
>4 Extensions in a row
Since you definitely aren't doing any band work to help your tendons say goodbye to your elbows.
>BB Row and Lat Pulldown and Reverse Pulldown ans Dumbbell Row
Pick one horizontal and one vertical
>Legs
Already addressed this mess

The only way to improve this atrocity is to ditch it entirely, and do an actual program with testimonies so you know it works and in the meantime learn why these programs actually work.

>>42583433
jesus christ man

ditch it and pick some simple PPL (or whatever) and go from there

>>42584391
1.5/10 enjoy your knee pain from overdeveloped quads, shitty posture and shoulder pain from lack of rear delt work.

Training for a marathon

Mon
>rest
Tue
> OHP max double, 4x4 @80%
> Muscle ups 4 x f
> Dip/ chinup ladder 10 reps down to 1. Minimal/ zero rest between sets.
> random ab stuff
> 5 mile run

Wed
> 10 mile run

Thur
> rest

Fri
> squats, max double 4 x 4 @80%
> Weighted step ups 3 x 15
> Romanian deadlift 3 x 15
> 5 mile run

Sat
> Hang clean and jerk 5 x 3
> weighted pullups 5 x 5
> Bench press / DB row 10 x 10
> Lat raise 4 x 15
> Hammer Curl/ tricep extension 4 x 15
> abs

Sun
> 20 mile run

File: 1476072360256.jpg (95KB, 1078x1041px) Image search: [Google]

95KB, 1078x1041px

PPL
But I split leg day in half to make routine 4 days a week.
How shit is my routine? Where can I improve?

MON/THURS
CHEST/TRI/SHOULDERS:
>Bench 3x5
>Incline Bench 3x10
>Decline Bench 3x10
>Close-Grip Bench 3x10
>Tricep Pushdown 3x10
>Tricep Dip-Machine 3x10
>Overhead Press 3x5
>Shoulder Press 3x10
>Calf-Raises 3x10
>Leg-Curls 3x10

TUES/FRIDAY
BACK/BICEPS
>DB Row 3x10
>Seated Row 3x10
>Lat pulldown 3x10
>Bicep Curl 3x10
>Hammer Curl 3x10
>Incline Hammer Curl 3x10
>Squat 3x5
>Leg Extension 3x10

Gym coordinator gave me this:

Unless otherwise noted, all of these are increasing weight per set. Rest is 45 seconds to 1 minute.

MONDAY (Chest/Biceps)
>Incline dumbell press 4x10-12
>Dumbell Flys 4x10-12
>Bench dumbell press 4x10-12
>Peck deck 4x10-12
>Decline dumbell press 3x10-12
>Single hand tricep extension, then single hand Kickback 4 x Failure
>Skullcrushers, then California Press 4 x Failure

TUESDAY (Legs)
>Squats 4x10-12
>Hammer press front squats 4x10-12
>Lower Leg Press, then Upper Leg Press 4x10-12
>Deadlifts 4x10-12
>Leg extension 4x10-12
>Leg curl 4x10-12
>Hack squat 4x10-12

WEDNESDAY I REST

TUESDAY (Back/Biceps)
>Lat Pulldown, then single hand sitting rows 4x10-12
>Bicep Pulldown, then Behind Neck Pulldown 4x10-12
>T-bar 4x10-12
>Hyperextensions 4x8-16-24 (decreasing weight)
>Z bar curl 4 x failure
>Pyramid (or ladder?) Bicep Curl 4 x failure
>Hammer Curl 4 x failure
>21's Dumbell Curls 4 sets

FRIDAY (Shoulders/Calves)
>Hammer Military Press, then Front Raises 4x12
>Behind Neck Military Press, then Single Hand Lateral Raises 4x12
>Incline Shoulder Fly 4x12
>Reverse Peck Deck 4x12
>Calf Raise 4x12
>Single Calf Raise 4x12
>Sitting Calf Raise 4x12

3 of those 4 days, I should do Abs:
>Incline Ab crunches 4x15
>Hanging Leg Raises 4x15
>Planks 4x1 minute
>Lying Leg Raises 4x15

And all 4 days, after weight routine, I have to run on the treadmill.
>4 minute jog, 1 minute run at full speed, then repeat 4 more times.

I'm really tired after every gym day, but have lost 8% fat percentage with this routine during this past month (was at 30%, am now at 22).

What should I change?

>>42586693
Second "Tuesday" is obviously Thursday, but I'm tired after chest/biceps day, cut me some slack.

>>42586575
Absolute shit. Drop this whole thing and find one with testimonies.

>>42586693
>Working everything once a week
>That redundancy
>Le hypertrophy rep range meme
>Leg extensions
Yeah it's shit. If you're that fat and that new you could be doing almost anything and it would work, hence your result, but if you plan on making any gains past the 1 year mark you're not gonna want to keep using this.

>>42577876
>>42578230
This. You are a newbie,why are you making your own routine?

>>42586771
This is what I was thinking, that literally anything would've worked. What changes would you suggest to me for 4 gym days a week, anon?

>>42575442
Bump, need some guidance, newbie weightlifter. 6'3, 170 lbs.

Don't have much time working full time with 2 toddlers but this has been working for me for a while:
>Monday
Hang cleans 5x5
Superset A:
Flat bench 3x8, dumbbell row 3x8
Superset B:
Incline bench 3x8, lat pull down 3x8
Run 2km with incline

>Tuesday
Run with no incline
Front squat 5x5
Superset A:
Barbell lunges 3x8 per side, good morning 3x8, one legged standing calf raise 3x12
Superset B:
Decline press 3x8, 3 x weighted pull up to fail, seated calf raises 3x10

>Wednesday
Cardio kills gains all morning

>Thursday
Hang snatch 5x5
Superset A:
Romanian dead 3x8, shrugs 3x8
Superset B:
Seated dumbbell OHP 3x8, cable row 3x8
Run 2km with incline fast

>Friday
5K run
Round out arms and shoulders with curls, extensions, raises, etc

>Weekend
Cardio, top roping, core, yoga, rest

>>42586746
what is so bad about it?
what is a better routine?

>>42574093
Monday:
Snatch: 5 singles
C+J: 8-10 timed singles at 85-90% of Fri
Press: Inverted Juggernaut

Wednesday:
Front squats: Cowboy method
DB bench: Inverted Juggernaut
Rows: 4-5x5
Face pulls and/or lateral raises and/or band pulls

Fri:
Snatch: 8-10 timed singles at 90% of Mon
C+J: 5 singles
Behind the neck press: 2-3x5

Sat:
Squat: Cowboy method volume day
Weighted chins: 3x5
RDL: 3x5-6
Face pulls and/or lateral raises and/or band pulls

>>42574093
Critique?
Monday
bench, bb row 5x5
pulldowns, incline db press, shrugs,lat raises 3x10
tuesday/friday
squat, dead 5x5
calf raises/seated leg curls 3x10, + ab stuff
Thursday
ohp, pull up 5x5
close grip bench, flat db bench, cable row, flys 3x10

Did SL 5x5 for 2 months, but wanted to transition to a 5day a week. So to get used to dealing with incoming college kids at college gym, wanted to start with 4 days. Stolen from some reddit fag, but I liked 4 days + lifts I kinda enjoy.

>>42587024
Also bike to work 3-6 miles a day, and do usually 20-25 miles on saturday.

I'm doing my own roider bro split, lots of fun.

Start with a heavy compound movement, then higher rep, lots of isolation work, high volume.

File: tUWo0.jpg (169KB, 430x595px) Image search: [Google]

169KB, 430x595px

Looking to get off of Stronglifts and get into a routine that will help my build aestetics, my arms look puny RN but I can deadlift 250 5x5, I've been told to stay on Strong Lifts until I could do that, and now im there. So any recommendations?

>>42587058
Ice Cream Fitness 5x5.

>>42586872
Upper/Lower split if you're really set on 4 days.
xU1L1xU2L2x, no "strength day hypertrophy day" stuff is needed since you're a novice, that being said if it's in there it won't detract from your gains.

U1
Barbell Bench 3x5
BB Row 3x5
Paused OHP 3x8
Hammer Curl 3x10
Reverse Pec Deck 3x12
Rope Pushdown 3x12

L1
Squat 3x5
RDL 2x8
Reverse Lunge 3x10
Leg Curl 3x12
Standing Cable Crunch 3x15

U2
OHP 3x5
Chin up or Lat Pulldown 3x6
Paused Bench 3x8
DB Curl 3x10
Lat Raise 3x10
Overhead BB Extensions 3x10

L2
Deadlift 2x5 or 3x3 (preference, but pick one and stick to it)
Trap Bar DL 2x8 (High handles if you have them)
Hyperextensions or Reverse Hypers 3x15 (Reverse hyper is preferred)
Calf Raise 3x20
Standing Cable Crunch 3x15

When doing pause pressing the focus should not be to pause for half a heartbeat and press again, this is to perfect your form. That being said the weight should still be a bit challenging you shouldn't be going full bitch-mode.

This is just an example but you can look up others online, Candito has a bunch of free ones but they do take a little bit of know-how so I'd maybe wait until you know your stuff a little more.

>>42587109
Whats with the name lol

Absolute noob here with a lot of time

PULL
Deadlift 1x5
Barbell row 3X5
Chin ups 3X10
Barbell Curls 4x10-12
Lat Pulldowns 3x10-12
Hammer Curls and cross body curls alternate 4x10
Wide Cable rows 3x10
Preacher curls 3x8-10
Shrugs 5x10-12
Facepulls 3x12
Rrverse curls 3x10 superset with
Behind the back wrist curls 3x10

PUSH
Flat Barbell Bench 1x8 reduced, 3x5 regular, then 1x8 reduced again
Incline dumbell 3x5
Bodyweight Dips 3x10
Seated overhead press 3x5-8
Rope Pulldowns 3x10 superset with
Overhead dumbell extension 3x8
Cable Crossovers 3x10
Dumbell lateral raises 5x10
Rear delt cable fly 3x10
Machine press 3x10
Reverse machine fly 4x10
Landmine press 3x8


LEGS (and chest cause my chest sucks)
Back squats 1x8 reduced, 3x5 regular, then 1x8 reduced again
Bench 3x5
Romanian deadlift 3x5-8
Machine press 3x8
Leg Press 3x8
Leg curls 5x10
Cable Crossovers 3x10
Calf raises 5x15-20

ABS STUFF THAT HAPPENS EVERYDAY
Rope Crunches 5x10 superset with hanging leg raises 5x7 superset with
Decline Roman chair sit ups 5x20
Leg raise on the chair thing 5x12

PLS HALP

File: Novice Bodybuilding Program.png (134KB, 1920x1080px) Image search: [Google]

134KB, 1920x1080px

>>42587162
wow, stop right now and read a little bit about beginner routines, that's TOO much shit for a beginner. You Don't need that much exercises.

Here you have 3 different beginner routines, and if you want to understand why they're better than your routine, read the 4 articles.

http://www.bodyrecomposition.com/muscle-gain/beginning-weight-training-part-4.html

In case you don't like them, do an Upper/Lower routine, 4 times a week, the one in my pic is from the Eric Helms book about training.

>>42587256
Aiite I am not exactly a beginner, got one year under my belt now. Just a noob in terms of understanding programs. Is the routine otherwise decent?

>>42587135
Thanks, I'll start this next week and see how it goes.

No running whatsoever, or do the treadmill fartleks I've been doing actually help?

>>42587162
Halve each training in max two compounds and three isolations and aim for 60 minutes max working sessions. Since you're an absolute noob you shouldn't even attempt to write a routine anyway, SS/SL/Greyskull will work for you. Don't be one of those clueless faggots wasting 2+ hours in the gym 5 days a week. Devote those hours to sleep and diet.

>>42586976
You have way too much pressing and almost no rear delt work, not only is it mostly a waste of time but this is going to lead to injuries and fucked up posture. You also have next to no lower back work which is super important if you plan on staying injury free. And lastly you're well on your way to overdeveloped quads relative to your hamstrings which leads to fucked up knees.

>Drop 2 of your bench variations and put OHP immediately after your bench instead of doing all that benching back to back. ( recommend keeping incline for the OHP carryover or close-grip for shoulder health and tricep strength)
>Drop the dip machine you'll already have enough tricep and chest work.
>Remove second shoulder press and replace it with rear delt work like high-rep facepulls (3x20) or a rear delt fly of your choice (I like cables)
>Drop either row (preferably the seated) in favour of a BB row of some sort for 3x5 (Yates, standard or pendlay) to get some lower back work.
>Move Squats to the Monday/Thursdays (lower back will get too tired once you're BB rowing heavy enough)
>Drop one of the hammer curls
>Drop leg extensions entirely forever due to how shit they are for your knees. Yes they work your quads but the squats are enough and it's really not worth destroying your knees.
>Instead of leg extensions do some type of hamstring/glute work like GHR (start with negatives) or reverse lunges.
>Another lower back exercise

That should leave it looking more like:
M/Th
Bench 3x5
OHP 3x5
Squat 3x5
Rear Delt Fly 3x10
Incline Bench 3x10 (Could still drop this too 2bh but that's up to you)
Pushdowns 3x12
Calf Raises 3x10
Leg Curl 3x10

Tu/F
BB Row 3x5
DB Row 3x10 (This can be dropped as well but again up to you)
Lat Pulldown 3x10
Bicep Curls 3x10
Hammer Curl 3x10
GHR/Reverse Lunge 3x10
Hyperextensions 3x15


Or alternatively google U/L splits and find some with testimonials if you want a 4 day program.

>>42587343
I wouldn't to the sprints but just jogging on the treadmill or other types of low intensity cardio should be fine. High intensity stuff like sprints can mess with recovery which is the most important part.

What do you guys think about Ice Cream Fitness 5x5 routine? Is it a good way to incorporate the benefits of 5x5 while still getting enough volume for the aesthetic look? I'm also considering doing cardio/abs on the days off

Grunt pt from military athlete

>>42587723
It's pretty decent, all it really is is SL with accessories. You should probably do abs at the end of the workouts instead so they're recovered for your heavy squats and DL.

>>42587866
Gotcha. Thanks for the advice.

File: bean.jpg (35KB, 325x389px) Image search: [Google]

35KB, 325x389px

>>42584323
bump. pls give advice

>>42587956
I'd add another set to the BP/Press on the intensity day and to the deadlift on the volume day and try to get rows in there twice a week somewhere or you're gonna have a lagging back.

lazy NEET mode
A.
Bench 5x4
Dl 5x4
Heavy wrist curls 3x7 (it makes me feel big when the veins stick out of my forearm)
B.
Squat 4x7 (no rack so not too heavy)
OHP 5x4
Bent over rows with shit form 5x4

pushups, situps and pull-ups every day with hill running when I feel like it after a workout

>>42588061
>>42587956
Nvm didn't see the chins but I'd still say try to get a 3x5 in one the intensity day at least, once a week is not enough.

>>42588068
This is every day right?

>>42588073
only bodyweight every day
nothing standard, no more than one rest day in between I rest day when I start failing reps or tasting the pain

>>42588094
It's kinda retarded but it's sort of similar to a pavel routine so as long as you're progressing more power to ya.

File: beant.jpg (32KB, 800x800px) Image search: [Google]

32KB, 800x800px

>>42588061
>>42588069
A second set of five or something lighter for more reps? I was thinking of adding seated cable rows on intensity day, in part because I go autismally hard on cleans and don't want to give that up by scheduling another pull from the floor. Thoughts?

>>42588139
Yeah but only slightly lighter, like 85-90% of the first one. And yeah cable rows could work, chest supported or seal rows might be even better if you have the necessary equipment.

File: argh.gif (1MB, 256x175px) Image search: [Google]

1MB, 256x175px

>>42588167
word. i can totally do chest-supported ones, so I'll test drive those this week.

>>42578322
Is that the 6week routine?

>>42575671
You don't bench?

I feel like I'm not progressing that much with PPL (reddit) anymore. Can someone spoon feed me a good routine that I can do 5-6 days a week? I mean it might be my diet too cause I don't eat that much and rely on protein shakes / bars.

Beginner lifter, looking for aesthetics really more than strength.

>>42588511
>he doesn't lift for strength
go back

Power upper:
4x5 bench
3x5 OHP
3x8 Incline dumbell bench press
3xF chin ups
3x5 hammer strength row
4x10 curls 4 da girls SS 3x8 shrugs
4x10 Rope pull down SS 2x15 face pulls

Power lower
2x5 deadly doo
3x5 squat
3x12 leg press
3x10 leg curl
4x15 calves

Hypertrophy upper
4x8 Incline dumbell press
3x10 chest flye machine
3x8 dumbell row
3x8 cable row
5x12 Lateral raises SS 4x8 curlz
3x8 overhead Tricep extension SS 3x10 face pull

Hypertrophy lower
3x8 squats (I dick around with the rep ranges a lot)
3x8 hack squats
4x10 leg curl
4x15 calves

Ab work thrown in every lift day. Usually a lot extra on the lower days. R8 plz.

File: smugbird.png (2MB, 1984x1100px) Image search: [Google]

2MB, 1984x1100px

Upper Body Routine is:
5 minutes Rowing warm up
5x5 Bench
5x5 Barbell Bicep Curls
5x5 Barbell Rows
5x5 Overhead Press
3xMax Pull Ups
3xMax Weighted Push Ups

How did I do /fit/?

>>42586411
Can't you fucking read? He's got wide grip horizontal rows and bent over lateral raises in there.

File: 20170821_234413.jpg (962KB, 1244x1578px) Image search: [Google]

962KB, 1244x1578px

>>42578525
No before pic, but I'm 6'0" and this time last year I weighed 205 lbs. I'm now 155 lbs. My lifts are weak, but I'm gonna start bulking soon. I feel like I have a solid routine. It's certainly helped me build and maintain some muscle through a long cut. I went from completely sedentary to DYEL by /fit/ standards, but another year of lifting with at least half used for bulking will go a long way.

>>42578547
Thanks for the tip. I'll have to check out hamstring extensions. I've never done them before.
>dat volume
I really enjoy pull day and I think my routine reflects that.
>tfw today was pull day
>got both male and female mires

>>42575865
This is actually not a bad set up. The only thing I'd change is adding in more arm and delt work, but that's preference. Good routine, anon

>>42575995
It's crazy how different people's leverages are. You're pretty much made for deadlifting. My wrist is just below my hips, and my presses/rows are my strongest lifts.
Also, good physique and great diddle for time lifting. Well on your way to making it!

>>42576699
>deadlifts after squatting
That's how most full body routines are, mate. TM has it that way at the very least

>>42576668
How is it? How far along into it are you? I want to see if it's actually good for developing traps. People have said it, but they either have shit tier traps or don't provide any proof

>>42580334
What does first set last mean? I have a slow mind and need to have things explained in a way that an infant can understand

My own 531:

U
531 bench
531 ohp
Pull-ups 5 sets
Db fly 2x10-15
Lateral raise 2x10-15
Seated cable row 3x10-15
Close grip bench 2x10-15
Cable tricep extension 2x10-15
Incline db curl 2x10-15
Concentration curl 2x10-15
Reverse grip ez bar preacher curl 2x10-15
Random wrist (forearm) shit

L
Single leg hamstring curl 2x10-15
531 squat
Straight leg deadlift 2x10-15
Lunge holding db 2x10-15
Decline sit ups holding plate over head 4x10-15
Side bends 2x10-15 (I've heard these might be bad for back so considering scrapping)
Wood chopper 2x10-15
Ab wheel

Answers to FAQ
>started 6'2" ~170, 1.5 months later ~180
>yes I really want bigger arms
>I don't deadlift because it gives me a pain right over my right sacroiliac joint, and I want to fix that before trying to move up my dl; would love suggestions for alternatives/ways to fix my shit up.
>upper workout takes a while but obviously a lot of the exercises can be shed
>just b yourself

File: lifts.png (347KB, 1495x865px) Image search: [Google]

347KB, 1495x865px

Trying a new routine I found on youtube.

3x5, fourth set is as many reps as possible. Deload b70% of 1 rep max every 3-4 weeks.

>>42574093
PSP - Autism Edition At Home [Bonus No Leg Content]

Push-
One Arm Push Up 1xF [optional]
Push Up For Chest 3xF [optional]
Assisted One Arm Push Up
-Variation 1: 3x15 each arm
-Variation 2: 3x15 each arm [arm placement changed each set]
Incline Chest Flyes 3x10

Neck Curls 3x100 Superset w/ Forearm Curl 3x10
Neck Curl [lying on stomach] 3x75
Leg Raises 5x15

Shoulder-
OHP 5x6
Side Lateral Raise 3x10
Seated Military Press 3x8
Weighted Pull Ups 4x6-10
Leg Raises 5x15

Pull-
Barbell Rows 5x10
Shrugs [held entire set] 5x10
Incline Dumbell Curls 3x10
Hammer Curls 3x10
Weighted Pull Ups 4x6-10

Neck Curls 3x100 Superset w/ Forearm Curl 3x10

How absolutely retarded is this? I workout at home so I'm restricted from doing some things, as for bench I just got bored of it and the pump isnt as good as other exercises. I literally made this up myself because I don't like to follow strict programs and have no interest in training legs at the moment, regardless of how fat they look compared to the rest of my body. I've been doing this for about 2 months now.

>>42589044
I usually do this PSPx. Worked out for a year and a half before this latest modification of my routine.

>>42574093

Currently trying to cut so my lifts have largely remained stagnant outside of pull ups.

>Upper Body
10 minutes on the treadmill, typically at 4.4mph with a 15 degree incline (seems to work the best for me in balancing calories burned with me getting exhausted)
10/8/7/failure Pull Ups if I can't do one of the earlier sets, I do the amount of sets remaining but with 10 reps on the lat pulldown machine at the weight just above my own.
4x6 Bench at 225-240lbs, 1x10 at 135lbs to warm up.
3x10 rows
3x12 dumbbell OHP at 45-50lbs
10 min treadmill at 4.4mph with a 15 degree incline.
2x8 dumbell bicep hammer curls at 45lbs
2x8 dumbell bicep normal curls at 45lbs
3x12 dumbell shrugs at 50lbs
3x10 cable flys
10 min treadmill at 4.4mph at a 15 degree incline.

Go for a 25-50 minute walk later in the day.

>Lower Body (legs, lower back and abs)
3x15 leg presses at 405 (max the machine can do) on the machine or 3x10 squats at 300lbs. I prefer the presses as they're less work to set up.
3x15 leg curls
3x15 hip abductors
3x20 sit ups with a 45lb weight against my chest
Light cardio for 15 minutes (typically 3.5mph, 12.5 degree incline) where I play shit on my or watch shit on Youtube.
3x failure deadlifts
3x12 plate twists (back and forth is one rep)
Go for a 25-45 minute walk when I get home.

>Every day
Try to get 15k steps per day on my pedometer
Go for a mile jog before breakfast.

I lift 4-5 days a week. I've lost 4.5 pounds over the last 3 weeks so I'm happy about that.

>>42588994
Once you are done with your sets load up the bar with the same weight you used on your first set. I generally do 3x5 with it for additional volume, or just go AMRAP.
This got me to 1pl8 OHP.

>>42589188
>3x failure deadlifts
The what
What %1RM do you use wtf.

>>42588753
Cant read that shit, routines that bad hurt my eyes.

>>42589602
I 1RM is 360lbs.
I normally do 275-300lbs and can do 4-5 most days.

>>42588941
That is the most common way to do i, it's so your lower back isn't too tired from DL and you get folded

rate lads

Pull
>Deadlift 4x5
>BB Rows 5x8
>T Bar Rows 4x6
>Lat Pulldown 5x8
>Seated Cable Row 4x8
>BB Curl 4x8
>Hammer Curl 3x8
>One other bicep exercise depending on what I feel like doing

Push
>Bench 5x6
>DB Incline Bench 4x6
>Cable Flys 4x8
>Chest Press Machine
>Those Cable Flys at a lower angle
>Tricep Pushdown
>Close Grip Bench

I got tired of writing the set and rep #s desu

>Legs/Shoulders
>Squats
>OHP
>Leg extension
>Leg curl
>Calf raises
>Lateral raises
>DB OHP

File: zizek-would-prefer-not-to.png (119KB, 500x281px) Image search: [Google]

119KB, 500x281px

skinny fat dyel 6'3 200lb

A days
>squat 3x5
>Bench 3x5
>DL 1x5
>DL hold til failure x 3
>curls 3x10
>tri extensions 3x10
>weighted crunch 3x5
>planks x 2
>10 minutes HIIT

B Day
>Squat 3x5
>OHP 3x5
>Pen Row 3x5
>curl 3x5
>tri extensions 3x5
>Pull up assist drop set
>weighted crunch
>planks
>10 minutes HIIT

I'm a dyel training for strength, I made my own routine (full-body, 3 times a week) based on what works for me, feel free to tell me if I'm doing something wrong
The progression for upper-body exercises goes something like this:
Monday I use enough weight to only be able to do 3x5, then Wednesday I try to do 3x6 and finally in Friday I do 3x7. If I could barely complete the sets during the week or missed only by a small amount of reps, next week I will increase the total weight by 2.5 KG/5 lbs, if it was too easy I increase the total weight by 5 KG /10 lbs. If I failed too much during the week I will decrease the total weight by 2.5 KG/5 lbs for next week.
Now I don't know if this is stupid but my autism tells me that for each upper-body pushing exercise I do I should include it's pulling counterpart, so this is what I do:
Bench Press and Bent Over Row
OHP and Pull-ups
Dips and Inverted Dips
For lower body I mainly do squats and sometimes I add some lunges and deadlifts in there.
For core I do ab wheel rollouts, hanging leg raises and windshield wipers.

>>42589875
Why do people with no experience think they can make a good routine?

>>42574266
Fierce intermediate is better and actually explains everything

>>42574217
>leg pressing ever
>no rack pulls
>multiple isolation exercises for the same muscle group
>no progressive overload for chinups/pullups
>that bicep volume
>that volume in general
>no wrist isolation
i dare you to post a body pic lol

File: e678da0da68aa1d6665d4754159400bd--greek-god-tattoo-fitness-motivation.jpg (109KB, 706x960px) Image search: [Google]

109KB, 706x960px

>>42574093
Which routine for bear mode? I am getting back into lifting after 5 years. I have a thicc frame so I can put on a lot of muscle

Jim Wendler's 5/3/1 with BBB accessories and some arm and calves isolations on top of it, getting some good strangth and size gains at the same time, feels good man

File: Screen Shot 2017-08-21 at 9.57.20 am.png (192KB, 1440x663px) Image search: [Google]

192KB, 1440x663px

>>42574093
c6w, seem to be making good gains on it and the variety keeps it fresh

>>42575363
looks less retarded than other routines ive seen. add medial delt work (lat raises) and replace shrugs with rack pulls (especially since you dont deadlift). id recommend deadlifting especially since you have no hamstring work. or like the other anon said at least do hamstring curls. volume is a bit high per exercise so you might have trouble maintaining progressive overload. ie: adding 5 pounds on your bench @ 5x8 isnt going to be sustainable. drop volume down on big lifts and focus on progressive overload for those, you can keep the volume for accessory work. and yeah dont do leg extensions.

File: 1446838171745.gif (1MB, 300x200px) Image search: [Google]

1MB, 300x200px

>>42574093
Current routine:
Stretching

pull-ups 5x5 super set with weighted dips 10x5

triceps extensions 8x5 on each arm super set with bicep curls 8x5

Front Hand Dead lifts 1x5

Squats 5x5

Cardio (usually a mile or 2 on the treadmill or the stairs).

I do this 4-5 days a week. Seeing gains and upper body strength. Legs are already swole from 9 months of SS.

>>42577325
looks like you have good potential for a high deadlift, just dont get injured and 700+ is possible

>>42574217
is bench press and dumbell press on the same day a good idea?

Guys, I've been doing 5/3/1 BBB but I've started a cut for about 3-4 weeks and I can't increase the weights on the program anymore. What do you suggest I do while cutting? Any specific routine recommendations?

>>42575633
>broscience-x

File: Kl5p2bb.jpg (400KB, 1600x1067px) Image search: [Google]

400KB, 1600x1067px

A: Squat, Bench, Pullups, Accessories
B: Deadlift, Military, Rows, Accessories

3x5 on compounds, 3-4x8-12 on accessories.

AxBxAxx
BxAxBxx

With cardio on one or two of the off days depending how I feel.

>>42577007
>im 5 11
yes

>>42574093
casual 3 day olympic fullbody
sn / cl / jerk based days

>>42590148
Cut bbb out and do first set last set +joker sets

531 BBB template with a few modifications, please critique:
A OHP 531, 5x10 bench
B Deadlift 531, some hanging leg raises
C 10x3 LP Bench, 5x10 OHP/Behind neck press
D 531 Seal Rows, chinups

I do some squats with low weight when my knee can handle it.

>>42588696
Add some trap work breh, if your upper days are too long just add them on lower days. I would also suggest adding a dumbbell press or OHP on your hypertrophy day. It's better to hit those muscle 2 times a week or more.

>>42591263
so while on a cut where my strength is also decreasing a good idea would be to do joker sets? sounds fishy

>>42574217
I'm doing PPLPPLx but I just have one version of each day. I found it really boring just going to the gym three days a week.

>>42576789
while that guys program is pretty bad past beginner gains using a program based on testimonies has got to be the stupidest thing you can possibly do, read a book and form your own routine

>its an anon post his bodypart routine that hits everything 3x8-12 forever episode
too many noobs here i wish someone would educate these goofballs

>>42576110
Chins and deads cover lats and lower back

I would add rows for upper back thickness

>>42591349
If you do more volume, you need more food. If you eat less, you should do less. But if you do less while using same weight your body will loose muscle. Have higher intensity on days you feel good, since you cant calculate strength while cutting since your energy lvl will jump up and down daily. You will be a weak pussy one day and the other day you have your normal retard strength.

Critique my Fullbody routine:
Bench:3x6-8
Squats:3x6-8
Lat Pulldown:3x8-10
Rows:3x8-10
Side raises:3x12-15
Dips:3x8-10
Curls:3x10-12
Calves:5x15 (high volume=big calves? I need to improve my stick calves)
I don't do the exercises in this particular order.

>>42591890
Instead of doing random exercises why don't you pick a proper program and follow it? You're barely hitting your legs.

>>42591890

absolute fucking garbage. why is there no deadlift? why is there no vertical pressing movement? why are you doing a 'fullbody' routine?

>>42591921
Yeah I thought about switching to an Upper/Lower split. Would you recommend Lyle's Bulking routine or Candito's Hyoertrophy/Strength program?

>>42591955
Forgot to add that if I did side raises I will do Ohp the next workout instead of the side raises. Are Deadlifts really necessary?

>>42574093
ABCABCX

A
Chest bicep
benchpress
incline dumbell press
sideways chestpress
cable flys
preacher curl
hammer curl
cable curl
concentration curl

B
back shoulder
pullups
close grip pulldown
wide grip cable row
kroc rows
side lat raise
rear delt raise
dumbell ohp
facepulls

C
legs triceps
front squat
rdl
hack squat machine/leg press
leg curl
skullcrusher
supinated pulldown
tricep pushdown short bar
rope overhead tricep extension

>>42589044
My routine is so retarded no one even bothered critiquing it. :^[

>>42574300

>tfw too fat to do chin ups

>>42592493
there's no way that you're able to do 4 exercises for biceps in a row without your arm falling off.

Monday- Chest, Arms, Cardio:

Morning Workout:

Body Part Exercise Sets* Reps
Upper Pecs Incline Barbell Bench Press 4 15, 12, 8, 6
Pecs Flat Barbell Bench Press 4 15, 12, 8, 6
Upper Pecs Incline Dumbbell Flyes 4 15, 12, 8, 6
Pecs Flat Dumbbell Flyes 4 15, 12, 8, 6
Pecs Standing Cable Crossovers 4 15, 12, 8, 6

Afternoon Workout:

Body Part Exercise Sets* Reps
Biceps Standing EZ-bar Curls 4 15, 12, 8, 6
superset with
Triceps Lying EZ-bar Triceps Ext. 4 15, 12, 8, 6
Biceps Standing Dumbbell Curls 4 15, 12, 8, 6
superset with
Triceps Seated EZ-bar Triceps Ext. 4 15, 12, 8, 6
Biceps Concentration Curls 4 15, 12, 8, 6
superset with
Triceps Triceps Pushdowns 4 15, 12, 8, 6
Wrist Flexors Barbell Wrist Curls** 3 12, 8, 6
superset with
Wrist Extensors Barbell Reverse Wrist Curls** 3 12, 8, 6
Perform any kind of cardio for 60 minutes.
Tuesday - Back, Shoulders:

Morning Workout:

Body Part Exercise Sets* Reps
Upper Lats Wide-grip Lat Pulldowns 4 15, 12, 8, 6
Lower Lats Close-grip Lat Pulldowns 4 15, 12, 8, 6
Lats Barbell Rows 4 15, 12, 8, 6
Lats Seated Cable Rows 4 15, 12, 8, 6
Lower Back Deadlifts 4 15, 12, 8, 6
Lower Back Hyperextensions** 3 15

Afternoon Workout:

Body Part Exercise Sets* Reps
Front Deltoids Seated Barbell Military Press 4 15, 12, 8, 6
Side Deltoids Standing Lateral Raises 4 15, 12, 8, 6
Rear Deltoids Reverse Fly 4 15, 12, 8, 6
Traps Barbell Shrugs 4 15, 12, 8, 6
Traps Dumbbell Shrugs 4 15, 12, 8, 6
Wednesday - Legs, Neck:

Morning Workout:

Body Part Exercise Sets* Reps
Quadriceps Seated Leg Extensions 4 20, 15, 12, 8
superset with
Hamstrings Standing Leg Curls 4 20, 15, 12, 8
Quadriceps Leg Presses 4 20, 15, 12, 8
superset with
Hamstrings Seated Leg Curls 4 20, 15, 12, 8
Quads, Hams Barbell Squats 4 20, 15, 12, 8
Gastrocnemius Standing Calf Raises 4 20, 15, 12, 8
Gastrocnemius Leg Press Toe Raises 4 20, 15, 12, 8
Soleus Seated Calf Raises 4 20, 15, 12, 8

>>42593312
cont.

Afternoon Workout:

Body Part Exercise Sets* Reps
Abs Crunches** 3 25
Abs Hanging Leg Raises** 3 25
Neck Seated Neck Resistance** 3 15
Neck Standing Neck Resistance** 3 15
Thursday- Chest, Arms, Cardio:

Morning Workout:

Body Part Exercise Sets* Reps
Upper Pecs Incline Dumbbell Bench Press 4 15, 12, 8, 6
Lower Pecs Decline Barbell Bench Press 4 15, 12, 8, 6
Pecs Pec-Deck Flyes 4 15, 12, 8, 6
Pecs Machine Flyes 4 15, 12, 8, 6
Pecs Cable Crossovers 4 15, 12, 8, 6

Afternoon Workout:

Body Part Exercise Sets* Reps
Biceps Standing Dumbbell Curls 4 15, 12, 8, 6
superset with
Triceps Seated Dumbbell Triceps Ext. 4 15, 12, 8, 6
Biceps Lying Cable Curls 4 15, 12, 8, 6
superset with
Triceps Lying Dumbbell Triceps Ext. 4 15, 12, 8, 6
Biceps Overhead Cable Curls 4 15, 12, 8, 6
superset with
Triceps Reverse Triceps Pushdowns 4 15, 12, 8, 6
Brachioradialis Reverse Barbell Curls 4 15, 12, 8, 6
Perform any kind of cardio for 30 to 60 minutes.
Friday- Back, Shoulders:

Morning Workout:

Body Part Exercise Sets* Reps
Lats Pull-ups* 3 12
Lats Lat Pulldowns 4 15, 12, 8, 6
Lats Barbell Rows 4 15, 12, 8, 6
Lats Dumbbell Rows 4 15, 12, 8, 6
Lower Back Deadlifts 4 15, 12, 8, 6
Lower Back Hyperextensions* 3 15

Afternoon Workout:

Body Part Exercise Sets* Reps
Front Deltoids Seated Barbell Military Press 4 15, 12, 8, 6
Side Deltoids Cable Lateral Raises 4 15, 12, 8, 6
Rear Deltoids Bent-Over Lateral Raises 4 15, 12, 8, 6
Traps Smith Machine Barbell Shrugs 4 15, 12, 8, 6
Traps Upright Rows 4 15, 12, 8, 6


>done this for a month
>fucking amazing workout
>sorry for shitty formatting

>>42589040
Man with those lifts you could be doing LP and getting gains way faster. By the time I stopped LP I was hitting your 1RMs for 3x5 and I could've kept with it even longer if I didn't get bored.

Stop wasting time doing periodized programs if you don't need to.

>>42589044
like 4/10 it's okay-ish but nowhere near optimal. You have good frequency but you will regret not training legs later and going to failure immediately on your push day twice is going to fuck your recovery up, so not only is the rest of your workout harder than it should be but your shoulder day is going to be affected, you should have the pull day in the middle instead.

>>42592493
wtf are your sets/reps? or do you just do one of everything?

File: greyskull.png (37KB, 700x600px) Image search: [Google]

37KB, 700x600px

This but 5x5s. Should I switch out the chinups for pullups for better upper back gains?

>>42595056
sure

>>42595056
That should be fine, I made amazing gains on this program.

>>42595186
>>42595227
Was just thinking because there's already curls on two days. Or are chinups just as good for the upper back as rows?

I do
Monday - squats and abs and press ups ~ 250 totalish
Tuesday- Incline bench, abs and ~250 press ups (split in to sets of currently 36 reps)
Wednesday - barbell overhead press and Lat raises superset with a little ab work
Thursday - Lat raises, Triceps curls and a little ab work

Start again Friday. My routine isnt gospel but this is a general layout. I've been working out about 5 years and I now work out at home. These are my favourite exercises and I'm happy with my routine. I know there isn't any back work but my pecs and shoulders are good and I try to keep my waist narrow to give the effect.

>>42591982
Anyone tried Lyle's Bulking Routine or Canditos's Hypertrophy/Strength program?

>>42595268
They'll be fine, and it'll spare your lower back from the rows after squats which does become a factor once the squats get heavy enough.

>>42574093

nsuns 5 day

>>42575995
How come peoples bench's are so low?

My bench 1RM is 25 above my DL.

I have bad knees though