New Routine Thread

>>42602021
Greg Nuckols 28 free programs: squat 3x, bench 3x, DL 2x
>Monday
Squat day 1
Bench day 1
Deadlift day 2
>Wednesday
Squat day 2
Bench day 2
50pullups day 1
>Friday
Squat day 3
Bench day 3
Deadlift day 1
>Saturday
50pullups day 2
Bike

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>>42602021
This
How long should I do it

>>42602071
Until you can't progress in squats even after deloading and working back up

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Workout A:
- 3x5 squat
- 4x5 bench
- 4x5 row
- 2x10 curl
Workout B:
- 3x5 squat
- 4x5 ohp
- 2x5 dead
- 2xMaxrep chinup
- 2x10 calf raises

I've never lifted before, starting next Monday. Any changes/additions I can make?

Monday Legs
Squat 4x10
F Squat 3x10
Leg Press 3x10
Calf Raise 3x10
Weighted Crunches 3xf
Weighted back extensions 3x10
Plank 3xf

Tuesday Chest
Bench Press 4x10
Incline Bench 4x10
Seated DB shoulder press 3x10
EZ bar Skullcrusher 3x10
Weighted Dip 3xf

Thursday Back
DL 4x10
Bent over row 3x10
Pull down 3x10
EZ preacher curls 3x10
Weighted chin up 3xf
Seated cable rows 3x10

Friday Shoulders
OHP 5x5
DK upright row 3x10
Shoulder Raise 3x10
Rear delt raise 3x10
DB shrugs 3x10
Seated DB shoulder press 3x10

Saturday Cardio
Running and some lifting depending what I feel like. Usually Pull ups and other lat workout.

Thinking of including Leg curls, I feel like my hams could use some work.

>>42602173
just do reg parks routine >>42602071, regular SS with chins and dips, kethnaabs SS, Sean10mm's SS, Fierce 5 beginner, or any other program made by people who aren't completely new...

5 days per week, Lower/Upper/Rest/Legs/Push/Pull/Rest

>Lower
Front Squat 3x5
Back Squat 2x6-8
Leg Curl 3x10
Standing Calf Raise 3x10
Cable Crunches 3x15

>Upper
OHP 3x5
Weighted Pull Ups 2x6-8
Bench Press 3x10
EZ-Bar Curl 3x10
Facepull 3x15

>Legs
Deadlift 3x5
Split Squat 2x6-8
Leg Press 3x10
Ab Wheel 3x10
Seated Calf Raise 3x15

>Push
Bench Press 3x5
Weighted Dips 2x6-8
Dumbbell OHP 3x10
EZ-Bar Lying Triceps Extension 3x10
Cable Pec Fly 3x15

>Pull
Power Clean 3x5
Weighted Chin Ups 2x6-8
Dumbbell Row 3x10
EZ-Bar Reverse Curl 3x10
Reverse Fly 3x15

Basically run for 4 weeks, deload, rerun, deload... increasing weight on the first exercise each day is prio, second is just extra strength work with occasional bumps in weight. Rest is just get some decent work in where weights just go up once every cycle or so.

Please rate routine

>Right arm - Every day
Curl dropset 12x3 then 3x12
Hammer curls 5x5 dropset
Farmer walks 24/7

Will give good fap hand? Please respond.

Monday
>3x5 squats
>3x5 OHP/Bench
>3xF pull-ups
>1xF back extensions

Wednesday
>1x5 deadlifts
>3x5 Bench/OHP
>3xF pull-ups

Friday
>3x5 squats
>3x5 OHP/Bench
>3xF pull-ups
>1xF back extensions

What should I change/add?

>>42602060
ayyy

i'm doing 3x int high bench and 2x int deadlift, it's a good time

the deadlift volume is monstrous, Sheiko was a fucking breeze by comparison

>>42602653
What do you do for OHP?

>>42602675
nothing, haven't programmed OHP into my routine for like a year or more now

when i occasionally get back to it it seems to creep up anyway just from bench gains

>>42602688
Whenever I drop it, it regresses. Feelsbad. Maybe I'll do it instead of Wednesday bench, or I may switch to the high volume template and do OHP instead of cgbp

>>42602838
according to greg they're essentially bench specialization routines, it is doubtful that you'll be able to do more than some token OHP work and still recover / not fuck your shoulders up

i feel like the combination of OHP and bench, volume being equalized, is way tougher on my shoulders than just bench

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>>42602021
I'm liking this so far, been on it for a few weeks. what do you think?

>>42602838
do cowboy method for bench. you have ohp on wednesday

Looking for a good 6 day split, getting bored of PPL

>>42602247
This looks pretty good man. Think it would be good for a lankbro?

>>42602636
How long is that wednesday workout? 30 minutes? also going to failure when you have sets left is retarded

>>42603769
It's 45 minutes, I can't really have a long workout on Wednesday because I can't schedule it earlier in my day than 9 PM and I have to get up early the next day.

A
Squats 5x5 superset with leg ext/curls fpr 10-12 reps
Deadlift 5x5
Pullups 50 in as few sets as possible OR weighted pullups 5x5 / 3x10-12
Pendlay rows 3x10-12
Low rows 3x10-12 (If I feel like doing them)
Biceps - DB curls/EZ bar preacher curls whatever

B
Benchpress 3x10-12 or 5x5 (sometimes incl. bench...whatever feels right that day I guess)
OHP 3x10-12 or 5x5 (or standing overhead dbp, or both)
Decline db press with pic related 3x10-12 (idk what it's called but you keep the dumbbells together)
Incline db press 3x10-12
Weighted dips 3x10~8

4, sometimes 5 times a week. Obviously this routine is not set in stone, I just try to lift heavy and do what feels right. I try to get two cardio days (roadbikes are fun) in as well. It's very important to me to keep it enjoyable. If it's starting to feel too obligatory, it's not gonna last.

PLEASE CRITIQUE.

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>>42604109
Pic related btw

>>42602021
I have my own rountine


SS is for noobs that dont do any research

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I need to replace every cable exercise with something similar that isn't using cables. I like the chest fly machine but I don't know what else to pick.
Also, is it a good routine for mass.

>>42604116
That's the Lying Dumbbell Push Press (because you push the dbs against eachother...)

>>42603174
Do you have the Dropbox link? I forgot to download it last time I saw it

>>42602021
>Push
Incline Bench 3*8/12
Flat Bench 3*8/12
Decline Bench 3*10
Closed Grip Bench 3*12
SkullCrushers 3*10
Lateral Raises 4*20

>Pull
Pullups 5*12
Dumbell Unilateral Rowing 3*12
Barbell Row lying on Bench 3*12
Shrugs 3*15
Rear Raises for shoulders 4*20
Inclined Curls 3*12
Preacher Curls 3*12
Reverse curls 3*15

> Legs
(homegym)
Classic Squatz 5*12
Hamstring exercise 5*12
Glute raise 4*12
Calf raises 4*12
Wide stance squat 3*12 lightweight for adductors/abductors

Volume : 1,5/week
( Week 1 :PPLP / Week2 : PLPP)

>>42603684
I'm 6'3, so yes.

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Bi/Forearm/Abs
Weighted chinups 4x8
Curl 3x8
neutral grip pull ups 3 x maxout
wrist roller
hanging leg raise 3 x maxout

Tri/ Shoulders/ Abs
Weighted dips 4x8
Skullcrusher 3x8
Press 3x8
Pushups 3 x maxout
Barbell wiper 3 x maxout

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My goal body is Brad Pitts in Troy, any advice or criticism appreciated. Im 6'3 170lbs muscle and fat. %15-17 body fat. I'm bulking right now
100+ cals on off days 4 days
500+ on workout days

week1/week2/week3/deload/up the weight>repeat; so hashes in set/rep numbers mean it changes from week to week

push 1
overhead press 6x2/3x3+3x2/6x3 (hepburn style) @80%
dumbbell bench press 5x6/8/10 @70%
squat stance deadlift 6x3-8
cable fly, lateral raise, triceps 3/4/5x12-15

pull 1
wide grip pulldown 5x6/8/10 @70%
tbar row 3/4/5x12
RDL 5x6/8/10
facepull, biceps 3/4/5x12-15

push 2
incline db press 5x6/8/10 @70%
overhead press 50/70/100 total reps @very light, barbell only
leg press 3x12+3x12 (first 3 sets both legs, then 3 sets per leg)
cable fly, lateral raise, triceps 3/4/5x12-15

pull 2
1 arm db row 5x6/8/10 @70%
narrow grip pulldown 3/4/5x12
good morning 3x8-10
facepull, biceps 3/4/5x12-15

i also do "conditioning" twice a week (basically cardio but with implements instead of fucking treadmills and stationary bikes)

DB only cutting (-1200kcal) routine:

>MON:
W. Pushups 3X8
W. Chins 3X8
Split Squats 3X8
SLSL Deads 2X10

>WED:
Curls 2X10
Skulls 2X10
Calf Raises 2X15
Finger Curls 2X10

>FRI
Shoulder Press 4X5
DB Rows 4X5
Lunges 4X5
W. Crunches 2X10

6'0" 215lb hamplanet, reporting.

Recently got divorced, so I'm currently attempting to cut weight, then clean bulk back up to my current weight.

What do I cut to?
What should my routine be, when I start bulking?
Also, should I bother lifting, while cutting?

>>42606951
stvdytheadhesive.tapestry

>>42607034
I have. And there's conflicting data when it comes to lifting while cutting, and what weight to cut to before bulking. (also, I'm at work and cba)

>>42604540
That's the fly

>>42607062
>And there's conflicting data when it comes to lifting while cutting
No there isn't.

TL;DR: Not lifting while cutting is about the worst thing you can do. On a heavy cut: full body routine, 2/3 times per week, 4-8 reps, low volume - about 20 reps per exercise (3X8, 5X4, etc.)

65kcal*FM(in kgs) = your max deficit, recalculate every 10lbs and at the start of a 10lb phase subtract those pounds so you have a buffer

Cut to at least 15%BF before starting a bulk/recomp cycle

A:
Back Squat 5*5
Incline bench/OHP 5*5
Powercleans 5*3
Front Rack Lunges 4*6-8
BFR Arms

Assistance Day:
Paused Front Squats 3*3
RDL 4*6
Weighted Chins 4*4-10
Lying triceps extension 4*8

B:
Back Squat 2*5
OHP/Incline bench 3*5
BB Curls 4*8
Preacher Curls 2*15-20
BFR Triceps

C:
Back Squat 5RM
Incline Bench/OHP 5RM
CGBP 4*6
Tate Press 3*15-20
BB Lunges 5*6-8

D:
Deadlift 5RM
Back and biceps high everything nothing specific, I just catch a pump then fuck off home

>>42607100
Good info.

Also, he's right. There used to be this weird camp on /fit/ that said lifting while cutting was a waste (their logic was surplus cal + lifting = muscle, while deficit + lifting = ????) but that's pretty much a dead meme now.

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>>42607116
>Lying triceps extension

>>42607144
>while deficit + lifting = ????
= not losing all that muscle you worked so hard for
Not lifting on a cut is worse than not lifting on a bulk.

>>42607100
>tfw 26% bf right now
feelsreallybadman

Brb, eating a bucket of ice

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Basically just SS with a shitfuckload of accessories slapped on to keep upper body and other things from lagging. Only going to do this for a couple more months before switching to a PPL.

A

Squat 3x5
Bench 3x5
Deadlift 1x5
Incline DB press 2x10
Wrist Curls 2x10
Bicep Curls 2x10
Calf Raises 2x10
Overhead extensions/skull crushers/whatever other tricep exercise I feel like doing 2x10
Pull ups 3xF
Push ups 3x5

B
Squat 3x5
OHP 3x5 if I'm doing BAB that week, if it's only ABA then I do a pyramid with 3 reps a set starting from warmup and adding 5 kgs each time.
Pendlay rows 3x5
Front/lateral raises and rear delt flies all supersetted together 2x10 and then another set of lat raises for 10
Shrugs 2x10
DB Chest Flies 2x10
Pullups 3xF
Pushups 3xF

And then I do a random ab exercise or two after each workout. It is kind of a lot but usually my workouts last me about an hour to an hour 20. I still usually feel like I got something done but then an hour later it leaves me again, which is why I'm gonna be switching to a PPL, not only for hypertrophy but also for more volume.
Started at 65/105/105/165, almost 5 months later now at 110/195/315/315. Still a skinnyfat though.

>>42602247
Unless you are on gear bro splits suck, gotta train same muscle group twice a week.

Mine is deadlifts plus mostly one armed calisthenics moves and climbing training.

>>42602247
Are you actually strong?

>>42602021
5 3 1
3
1

reps x sets

M
sq 3x6
ohp 5x5
sldl 5x3

W
light sq 3x3
bench 5rm, backoff 3x5
chins 10x2

F
sq 3rm
ohp 1x5
dl 5rm
weighted chins 2x5

>>42607226
>tfw 26% bf right now

If you are untrained, your FFMI is probably somewhere around 19 at best. 19*1.83^2=63kg. 97.5kg - 63kg= 34.5kg. That's a BF% of about 35%.

Let's assume you can gain a bit of muscle even on a heavy deficit, so you can be 15%BF at about 75kg. That's 22.5kg you need to lose.

>97.5-95kg, 2000kcal deficit, 10 days (probably less, since you'll be shedding a lot of water weight.)
>95-90kg: 1700kcal , 24days
>90-85kg: 1400kcal, 29 days
>85-80kg: 1000kcal, 40 days
>80-75kg: 750kcal, 54 days

About 100 days total. If you start now you can be done by the end of November.

>>42607408
>About 100 days total.
*154 days. Forgot to hit enter one last time.

Still, you can be done by the middle of January. By next summer you look very decent by normie standards.

>>42607408
>if you are untrained
Well I'm 28, now and did lift in HS. Att, I was wrestling, and had a bodyweight of <145lbs (was still 6'0") I also lifted for about 3 or 4 months last year, and cut from 230 to about 185lbs, but didn't /makeit/ bc wife lost her job, and thus I lost my gym membership, and ability to pay for healthy foods.

Thankfully, I at least know half decent form, and I have a good idea of the diet I need to go with.

FFMI according to an online calc is 21.8 currently

>>42602021
GZCLP Upper 3x Lower 2x a week

>MWF:
T1: Nuckols 28free 3x beg bench
T2a: 5x5 Pendlay Rows
T2b: GZCLP OHP Progression (3x10+>3x8+>3x6+, going down base volume when can't sustain another weight increase)
T3a: 3x10+ bench
T3b: 3x10+ yates row
T3: curls/tris/delt raises ad infinitum

>Tues
T1: GZCLP Squat progression (5x3+ > 6x2+ > 10x1+)
T2a:GZCLP Deadlift T2 progression
T2b:4x6 weighted lunge/ BSS
T3a: Hanging leg raise / ab wheel
T3b: neck harness 4 ways

Routine critique? Can't do pullups bc they hurt my elbows and no lat pulldown bc home gym masterrace

>>42602021
>A Day
Front squat 3x5
OHP 3x5
Weighted pullups 3x8
Turkish get ups - 5 minutes

>B Day
Deadlift 1x5
Weighted decline pushups 3x10
Dips 3x5
Yates rows - 3x8

>C Day
HITT sprints

AxBxAxC
BxAxBxC

>>42607245
>Started at 65/105/105/165, almost 5 months later now at 110/195/315/315. Still a skinnyfat though.

are those your ,maxes or what you are doing for 3x5?

>>42607747
Those are all my current working weights, although I do 315 on deadlift unassisted with double overhand and by the fifth rep my thumbs are about pried off the bar. I'm gonna keep doing it that way till I can't, then I'll start using assists like straps and whatnot.

Monday
Incline dumbbell press 5x5
Incline flyes 3x12
Flat press and flye 3x to failure
Military press 5x5
Tricep extensions 3x10
15 minute abs/core circuit

Tuesday
Deadlift 5x5 (every 4 weeks I pyramid up to 1 or 2 reps)
Pull ups 3x8
Dumbbell rows 5x5
Dumbbell pullovers 3x12
Curls-to-Arnold press 3x12
15 minute abs/core circuit

Wednesday
Rugby training

Friday
Squats 5x8
Stiff leg deadlift 3x8
Static lunges 3x15 each leg
Hack squats 3x15
Hamstring curls 3x15
15 minute abs/core circuit

Saturday
Rugby game

Any days in between that I'm not feeling tired I go to the track and do sprints

>>42603143
On my 7th week (one week was my bday and I slacked)
Just pulled 3 plates and can bench 80kg at 63kg body weight starting at 1 plate, very solid routine but in looking to change to a 6 day PPL in a few weeks

Modified PPLPPLX . It's just Chest/Tri , Back/Bi, and Legs/Delts
Big lifts like Squat and DL are 5x5 after I warm up. Everything else is 4-6 sets of 8-12 reps. The more weight I'm lifting the less lower the reps, lower weight, usually aim for 12 reps.

>Push Day
Bench press
Incline Bench
Dumbell Pec Fly (or machine)
Cable Crossover
Weighted Pushups if i hate myself
Tricep push downs ( with rope and bar)
Tricep Extension
Weighted Dips or Tricep push downs with machine

>Pull Day
Dumbell Curls
Hammer Curls
21's Bicep curls with bar
Preacher Curls (if i have time)
Low Cable Row
Lat pull down (wide grip and close)
1-arm bent over row
Deadlift (sumo and Romanian)
Cable Deltoid extensions (sometimes)

>Leg Day (and shoulders)
Back Squat
Overhead Press
Calf Raises
Leg Curls
Leg Extensions
Glute Kickbacks
Lateral Dumbell Raises
Front Dumbell Raises (anterior?)
Military Press
Leg press if i have time after squats
Bike machine 30 minutes

Also those Rear deltoid extension things thats like a reverse Pec Fly
that's about it I think. I run a 3-6 miles about every day / every other. If iv'e got time to kill I do Drop Sets for some of the exercises, If i don't I only hit compound lifts / major muscle groups and Super set things to kill time faster.

PLEASE CRITIQUE -

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>>42602060

Sounds interesting. Link to this routine?

I've been modifying 5/3/1 over time to fit my needs as I've progressed. This is what it's mutated into over the course of a year and a half.
After every workout I also walk at an incline at 4-5 mph for 20-30 minutes.

>Wednesday
Bench 5/3/1 Pyramid
OHP 3x5 @ 80%
Weighted Dips 3x5 @ 80%
Lateral Raises 2x7, then a drop set
Chest Flyes 3x5
Ab Wheel 3x10

>Thursday
Squat 5/3/1 Pyramid
Deadlifts 3x5 @ 80%
Leg Extensions 3x8
BW Pull-ups 3x10
DB Rows 3x10
Face Pulls 3x10

>Friday
DB Curls 3x8
Reverse Curls 3x8
Decline Weighted Sit ups 3x15
Hanging Leg Raises 3x8
Farmer's Walks
Kettlebell Swings 3x20
Ab Wheel 3x10

>Saturday
OHP 5/3/1 Pyramid
Bench 3x5 @ 80%
Lateral Raises 2x7, then drop set
Incline Bench 3x10 @ 60%
Weighted Dips 3x10 @ 60%
Reverse Flyes 3x8

>Sunday
Deadlift 5/3/1
Squats 3x5 @ 80%
Weighted Pulls ups 5/3/1
Pendlay Row 3x5 @ 80%
Leg Extensions 3x10
Narrow Grip easy bar curls superset with wide grip straight bar curls 3x16

>>42602021
Push
Bench 3x5
Dumbell overhead 3x5
Incline 4x8
Cable flies 3x8
Lateral/front raise super set 4x8
Weighted dips 3xF
Tricep variation x2
Abs
Pull
Weighted pull up 3x5
Neutral grip pull up 3x12
Bent over row 4x8
Cable row 4x8
Wide grip pull ups 3xF
Dumbell curl 3x8
French curls 4x8
Legs
Squat 3x5
Leg raises 4x8
Leg curls 4x8
Calve raises 3x20
Abs
How'd I do lads. Been adding 5lb on main lifts every week for 1 month.

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>>42602021
One day on, one day off.

>>42602021
>Monday
Squats 5x5
Bench 5x5
Ohp 5x5
Front squats 3x8
Weighted dips 4x12
GHR 4x12

>Tuesday
Farmer Carry
Rowing

>Wednesday
Deadlift 1x5
Barbell shrugs 5x5
Barbell row 5x5
Pull-ups 4x6
Hammer curls 3x8
Back extensions 4x12

>Thursday
Hiking

>Friday
Squats 5x5
Bench 5x5
Ohp 5x5
Front squats 3x8
Landmine press 3x8
GHR 4x12

>Saturday
Break cuz working on roofs all day

>Sunday
Farmer carry
Barbell shrugs 5x5
Barbell row 5x5
Zercher squats 5x5
Pull-ups 4x6
Hammer curls 3x8

>>42611190
Do starting strength. Calculate your tdee, and eat 500 calories above that every day. Get .8 grams of protein per pound of lean body weight. Sleep for 7-9 hours every night. That is more than enough to get anyone started. Read the sticky for more in depth stuff.

>>42611190
read sticky and this >>42602252

I'm not really fit or seriously into working out but I feel like once I stop seeing improvements like this I'll probably join a gym or something.

All done till failure
Mon push ups
Tue right side plank
Wed left side plank
Thur overhand push ups
Fri normal plank
Sat underhand pullups
Sun day of rest

Meet is mid Nov
(set x reps)

D1
Comp Bench 3x6
Comp Squat 3x6
SSB Good Mornings 3x8
Pause DB Bench 3x8+

D2
CG Bench +Chain 4x4
Cambered BP 3x8
Comp DL 5x6
DB RDL 3x15

D3
Comp Bench 5x3
Dips 50+ as few sets a possible (goal increases weekly)
Front Squat 4x3
SSB 4x5

D4
Lat Pull down (Pronated) 1x12+
Lat Pulldown (CG Neutral) 1x12+
Machine Row (Pronated) 1x12+
Abs 1x12+
Abs 1x12+

4 weeks increasing, then a deload week. I feel like I can train harder with a more frequent deload, and it gives me a little bit of wiggle room with my days.

Handsome Coach plz be reading this :*

PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls

PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

LEGS A:
Squat 5X5
Leg Press 3x8-12
Stiff Legged Deadlift 4x8-10
Hamstring Curl 3x10-15
Standing Calf Raise 4x10-15
Seated Calf Raise 4x15-20
Ab roller 5x max reps
Cable Crunch 5x15-20

LEGS B:
Front Squat 5x5
Lunges 4x8-12
Glute-Ham Raises 3x10-15
Leg Extensions 3x10-15
Seated Calf Raise 4x10-15
Standing Calf Raise 4x15-20
Leg Raises 4x max reps
Weighted Crunch 3x10-20
Side Twist 3x10-20

Pull A
Weighted Pullups 5x5
T-Bar Row 4x8-12
(1 arm)Reverse Pulldown 3x8-12
Rear-Delt Fly 3x8-12
Barbell Shrugs 3x8-12
Barbell Curl 3x8-10
Incline Hammer Curl 3x10-12

Pull B
Rack Pull 3x5
Barbell Row 3x8-12
Pulldown 3x8-12
(1 arm) Machine Row 3x8-12
Face Pull 4x8-12
Preacher Curl 3x8-10
Reverse BB Curl 3x10-12

PUSH A
Paused Bench 5x5
OHP 3x5
Flat DB Press 3x8-12
DB Flyes 3x10-12
Side Raises 3x8-12
Incline Skulls 3x8-10
Pushdown 3x10-12

PUSH B
Incline Bench 5x5
Incline DB Press 3x8-12
DB Shoulders Press 3x8-12
Lower Cable Flyes 3x10-12
Cable Side Raises 3x10-12
Weighted Dips 3x8-10
DB Overhead Ext. 3x10-12

>>42612748
>>42612744
Both ABCxABCx
whitch is better?

>>42610559
Literally google greg nuckols 28 free programs

Monday:
Squat 3x8 1xamrap
OHP 3x8 1xamrap
Hip thrust 3x15
Tuesday:
Chinups, hammer curl, shouldermobility
HIIT
Wednesday:
Bench 3x8 1xamrap
OHP/incline press 3x8 1xamrap
Ab work, kettlebell work
Thursday:
Lat raise, facepull, low weight OHP, hold at extension
HIIT
Friday:
Deadlift 3x8 1xamrap
Row 3x8
shrugs 3x15

Rest over weekend

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>>42612744
Reddit scum off our streets

>>42602021
A: Barbell Bench Press 5x5
Back Squat 5x5
Overhead Press 2x10
Pull-Ups 2x10 (or Lat Pulldown if too weak)
Bicep Curls 2x10
B: Overhead Press 5x5
Deadlift 3x5
Dumbell Bench Press 2x10
Dumbbell Rows 2x10 (go heavy, there's no prize for 'best form' on DB Rows)
Tricep Extensions 2x10

I've been using this routine with aesthetic goals in mind. I'm not sure it fits the purpose anymore, it was posted here few years ago.

https://www.youtube.com/watch?v=99ksGGmVaAM
u
Thinkin of doing brian alsurhes routine. Seems great, thoughts?

here is spreadsheet:
https://docs.google.com/spreadsheets/d/1g4vWa0EeFDXrDX2tQgsVoVZMZcOxahxxaS3BOxzCUNY/edit

>>42613272
>Seems great, thoughts?
Looks pretty fucking great, but what exercises am I supposed to select in the assistance and conditioning slots? I can't watch half an hour video
Also, If I'm reading this correctly, You only squat 1x week? That looks too strongman specific and less powerlifting specific

>>42613380
In the video he said assistance is opposite kind of movement. So for bench press you'd do a pull like a row for assistance. OHP would be like chin-ups. Assistance is whatever you need to work on for that lift. So if it's OHP day and your triceps are holding you back you can do like dumbbell press or something even more tri heavy.

You only do each lift once a week. it's sort of a variant on 5/3/1 it looks like. Also everything is done in giant sets. So bench press day might look like rows, immediately bench, db bench, jump rope, 90 second rest then repeat.

>>42610223
Are you listing those movements in order of completion, if so your pull day is fucked

What should a good Fullbody Routine without Deadlifts consist of?

>>42614041
Squat
Bench/OHP
Pullups/rows
Ab/bicep/side delt/calf circuit

>>42603143
I've been doing this for about a month and my fucking bench is skyrocketing, from 135 on 4x4 days to 155. not to bad

i feel like my squats are kinda falling behind, maybe because this program doesnt have them as the center of the workout.

i've also added barbell curl and scull crushers to the end of this for muh armz

>>42614110
How mans reps on Bench/Ohp/Squat 3x8-810 or 5x5?

>>42614110
I'm currently doing
Pullups/Bench/Ohp/Squat/Rows 3x8-10
Isolation 3x10-12
Calves 5x15 (volume=big calves?)

>>42614132
*3x8-10 obviously

Fullbody 3x week:
Bench 4x10-12
Pullups 4xF
OHP 4x12
DB curls 4x10
Tri kickback/extension 4x15
Leg extensions 2x15 to warm up for squats
Squats 3x15
Calf raises 4x20

Last day of the week add:
Neck curls 3xF
Wrist work
Lower back work
Farmer walks/rack pulls

>>42614146
>>42614132
If you're a beginner (add weight every workout)
Squat 3x5
Bench 5x5
Pullups 5x5
(Alternate these two next workout)
Isolations
If you are intermediate
>Monday
OHP 5rm
Squat 5x5
Pullups 5x5
>Wednesday
Bench 5rm
OHP 5x5
Squat light 2x5
Rows 3x5
>Friday
Squat 5rm
Pullups 5rm
Bench 5x5

Isolations every day, next week alternate rows/pullups

5x20

>>42605947
What are you expecting to gain with 100 extra calories on off days? To gain 1lb a week you'd need to eat 500 extra calories every day, assuming no workouts. If you're bulking, do +500 a day on non-workout days and +750-800 on workout days. That routine you posted doesn't look great either not gonna lie

>>42614261
If i hit 5x5 and add weight but fail to hit 5 reps what do I do? Deload?

>>42614337
Google "12 ways to skin the Texas method". It's basically troubleshooting for anything you might encounter.

Why is it that almost every big routine like SL or greyskull has you squatting twice a week?

>>42615029
Muscle protein synthesis (gains) is active for about 48 hours post workout, which means you should train every muscle group 3x week for best results

>>42602173
Take squats out of Day B it'll fuck with your deadlifting too much.

>>42602247
Exercise selection and ordering isn't too bad, volume is higher than I would recommend, you should at least have some heavy movements, but your frequency sucks.

Training a muscle group one time per week is not enough, you should be training everything a minimum of 2x per week, some stuff even more. Either turn this into a PPL or ditch it for a new routine entirely.

>>42602271
Looks good, you should try to be progressing every lift each cycle though or you're spinning your wheels a bit.

>>42602636
Idk why you're going to failure on back extensions, do them weighted for specific sets and reps and you'll get more out of it.. You should move the Bench/OHP ahead of your squat and deadlift in the ordering so you're not super gassed out when doing them since in general they're less strenuous than the lower body lifts. Add some arm work if you don't want t-rex mode, I did a similar program and liked doing regular curls monday, lat raises wednesday and hammer curls friday.

>>42604116
it's just a really closegrip db bench with a neutral grip.

>>42604109
>3.5/10

Drop leg extensions, terrible for your knees and you get enough quad stimulation from your squats.

>DL Immediatly after destroying your legs
Not even a point, alternate it with squats so every other time you do day A you're deadlifting, or move squats to day B.

>4 bench variations on one day
for what it's just a waste of time after like the second one. You have no shoulder work except OHP, you have no rear delt work but rows and you've got a fuckload of pressing which is a recipe for fucked up shoulders.

I'm assuming if you're doing this 5 days then you're doing xABABAx or xBABABx which is fine if you're moving baby weights but if you ever plan on getting strong you're going to need more time for recovery if you want to keep increasing your lifts and don't want to get injuries from overuse.

>I try to lift heavy and do what feels right
That's good, but it seems like you don't have the knowledge at this point to go the autoregulation route of doing what you want and making it really effective at the same time.

I recommend you do something established with testimonies and in the meantime learn about programming and grow your knowledge base until you can go that route and keep it effective.

>>42604414
This is pretty good but it could use some tweaks.

Add direct arm work, I know curls are the devil on this board but compounds are not enough for most people to build appreciable arm size.

Add at least one movement for each day doing direct rear delt work as well for that there shoulder work.

I'd honestly say just do one fly movement and add those two things in place of the other, if you feel you need more chest work do your benching paused instead.

And throw in hamstring curls on the light volume day since you aren't doing any floor pulls.

>>42615963
I should also add that dumbbell rows with your knee on a bench or chest supported row are great candidates to replace your cable row.

>>42604622
Pretty shit

>4 bench variations back to back
why

>3 curls in a row
why

>Legs
it's ok

Volume is retarded, frequency could be better, but you have a lot of unneeded shit in there.

>>42605947
>everything worked once a week
into the trash

if you really want to look like that do calisthenics.

>>42606761
That cut's pretty fuckin aggressive man you're recovery is gonna be fucked up.

Also this routine is ass.
>1 Press per week
>Arm day

get it together man, that wednesday is basically a waste of time.

Gym is closed for 4 days for construction work and all I have is two dumbbells 10kg each, so I have two things:
1. a need for some bro curl routine
2. a complete absence of an attention span

Someone please spoonfeed me a decent program and if I remember to check for answers I'll use it.

Anyways what's this thread all about?

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>>42606951
Do any beginner routine, lose around 0.5-1lbs a week. Unless you're completely devoid of any muscle mass you're not as fat as you think. I recommend pic related.

>>42607245
Your upperbody progress is pretty shit for 5 months desu, you might be doing a bit too much.

>>42616506
>barbell rows
Fuark, that's my favorite lift right next to Deadlift. Hurts so good

>>42610223
This is a mess and a half

AxBxAxBx

A
Bench 5x5
Row 5x5
Trap bar deadlift on a plate 5x5
Weighted sit ups 3x12

B
Overhead 5x5
Weighted pull ups 5x5
Trap bar deadlift on a plate 5x5
Weighted sit ups 3x12

My goal is to continue building strength then switch to 3-4x8-12 for everything. I'll move on to a pure hypertrophy routine when I hit 1 plate ohp, 2 plate bench, and 3-4 plate trap bar deadlift.

>>42602021
PPLxPPL
All sets are working sets, doesn't include warm up sets

>Push
Close Grip Bench 3x5
Cable Flyes 3x12
Flat DB Bench 3x8
Bench Tricep Dips 3x10
Cable Pushdowns 3x12
One Arm Overhead DB Tricep Press 3xAMRAP

>Push
Pendlay Row 3x5
Behind the neck lat pulldown 3×10
Powershrugs 3x8
Hammer curls 3x10
Ezbar curls 3x12

>Legs
BB Back Squat 3×5
Leg Press 3x8
BB Hip Thrusts (Maximum Eye Contact) 3x8
Glute/Ham Raise 3x12
Smith Machine Calf Raises 3x15
Seated Calf Raises 3x20

>>42614279
>>42616075

What would you recommend? Making 2 lifting workouts and alternating?

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classic

>>42618072
how much time in between these images?

>>42602021
Whole body routine

Workout A

Squat 3x5
OHP 3x5
Cable Row 3x5
Weighted Dips 3x8
Barbell Biceps Curls 2x12
Planks 3x1.5min (1 each of front, left, and right)

Workout B

Bench Press 3x5
Deadlift 1x5
Pull Ups 3x8
Lateral Raise 2x12
Triceps Extension 2x12
Planks 3x1.5min (1 each of front, left, and right)

Spread over two weeks as follows:

Monday: A
Tuesday: 5k run
Wednesday: B
Thursday: 5k run
Friday: A
Saturday: nothing
Sunday: 10k gentle run

Monday: B
Tuesday: 5k run
Wednesday: A
Thursday: 5k run
Friday: B
Saturday: nothing
Sunday: 10k gentle run

+ Stretching erryday

Goals: improve general fitness, flexibility, and dad-strength

Age: 38, Height: 5'11", Weight: 75kg

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PPLPPLX - After warming up of course - all 4x6 or to Failure for the last exercise

P
Bench/OHP - Alternate
Incline DB Press
Tricep Pushdown / Lateral Raises - Alternate
Overhead Tricep Extensions / Lateral Raises - Alternate
Cardio

P
PullUps / ChinUps
Face pulls / Farmer Walks x F
Deadlift / Barbell Rows / T-bar Rows
Rows
Hammer Curls
DB Curls
Cardio

L
Squats
Deadlifts
Leg Press
Leg Curls
Calf Raises
Cardio

>>42618981
GZCL? Looks good

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I lift self-constructed 40kg barbells with one hand up until I'm out of power. Then a small break, some shit in between. Then I lift self constructed 60kg barbell with both hands until totally out of power (near passing out).

Doing this shit only once a week, all the other days I'm riding bike. My worst con is drinking lots of beer everyday, I have days without, but I'm weakly-minded I guess. There is progress, but abs are a long-distanced dream.

Photo related, my barbells. And the purse is of grill's not mine. I swear

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>>42618970
That picture pisses me off so much
Don't force your weed on your poor dog you fucking nigger

>>42619169
kek.

Its a cigar and its not lit

>>42602060
WHY ARE YOU SQUATTING SO MUCH HOLY FUCK CHILL ON THE LEGS

Seriously, you guys only need to do legs once, maybe twice a week jesus christ. With this sort of frequency of hitting legs that only means you're not working legs hard enough when you workout

>>42619801
Wannabe powerlfiters.

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>A Chest & Triceps
5x8-10 flat/incline bench barbell
4x8-10 incline/flat bench dumbbell
4x8-10 flies
4x10 on a machine, either cables or something else for chest
5x10 tricep curls
4x10 rope pulls
4x8 dumbbells over the head
3xF dips
Various ab isolation exercises

>B Back & Biceps
5x10 curls barbell
4x10 preacher curls
4x10 curls dumbbell
5x10 vertical rowing
4x10 (machine) wide grip pull behind the head
4x10 (machine) wide grip pull in front of the head
4x10 rowing
4xF pullups
Various ab isolation exercises

>C Shoulders & Legs
4x10 vertical barbell bench
4x10 vertical dumbbell bench
5x10 1.5 rep flies for side delts
5x10 1.5 rep flies for front delts
5x10 rear delt pulls I saw from Athlean-X
Rack pull for fun
Squat for fun
3xF pullups
Various ab isolation exercises

>ABCABCx

I want to know /fit/s opinion.

Been doing Coolcicada's PPL for about 2 months now and having a fun time with it. Added deads to my Pull day.

Push:
3x5 Bench
3x5 OHP
3x10 Rope Pushdown
3x10 Side Lat Raise
3x10 DB Extension

Pull:
2x10 Pullups
1x5 Deadlift
3x5 Barbell Row
4x10 EZ Bar Curl (split between close/wide grip)
3x10 DB Hammer Curl

Legs:
3x5 Squat
3x10 Leg Extensions
3x10 Leg Curls
4x10 Calf Raises

Thinking about adding some ab work on leg days

>>42617997
Upper lower split xULxULx or 3x a week fullbody.

>>42621475
Should I alternate between AB, or do all of this 3xper week?

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>>42621475

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>>42602021
5/3/1 four times a week with some accessory work, conditioning, and a modified Big but Boring.

It's basically the shit and there's always room to put the pain on afterburner. I haven't been happier with any program.

>>42621586
Too much for one day alternate

>>42621591
Split biceps and triceps in half and split them between the days.

>>42622338
>>42622329

I'm also Bulking with 500+ cals everyday and 1 gram of protein per bodyweight. Thanks for the help boys

>>42612759

This one >>42612744 is tested by lots of people who have reported steady, nice, aesthetic gains.