Routine Thread

I guess I'll post this here too because I'm desperate, but your thread seems to be failing just as much as mine.

I need help. I started out doing 5x5 but despite repeated form checks, I kept hurting my back. I saw a physio and he told me to stop loading my spine and do swimming or bodyweight stuff. He also gave me stretches, which I've been doing. However, I didn't really listen to the routine advice and just tried to avoid some exercises, but my routine became kind of a mess.

Here's my routine now. I do it three time a week in an ABA BAB pattern.

Routine A
Weighted lunges 3x12 (each leg)
Bench 5x5
Supported dumbbell rows 3x12
Cable rows 3x12
Dips 3xF
Back extensions 3x10
Leg raises 4x20
20 minutes of cardio (seated bike)
Stretches

Routine B
Leg presses 3x12
Leg Curls 3x12
Leg extensions 3x12
Seated overhead press 5x5 (I know, but I don't know what to do for shoulders)
Pulls ups 3xF
Back extensions 3x10
Planks 90s, 60s, 30s
20 minutes of cardio (seated bike)
Stretches

This seems unnecessarily autistic. My back feels better than when I was doing 5x5, but it's still not pain-free. I feel like I'm also doing a lot of exercises just to look DYEL. I guess I've now given up on the idea of strength, so what's a routine that I could do 3x a week without hurting my back, while still looking good physically?

>>42652019
>what's a routine that I could do 3x a week without hurting my back, while still looking good physically?
Fullbody Routine

>>42651623
>Monday
Heavy squats
Heavy bench
Heavy pullups
>Wednesday
Moderate squats
Light bench or light OHP
Moderate pullups
>Friday
Light squats
Heavy bench
Heavy deadlifts
Dumbell rows
>Saturday
Bodybuilding stuff (curls, pushdowns, lat raises, facepulls, knee extensions and curls, ab roller, windshield wipers, calf raises etc)
>but that's not UL!
No, it's better, and it's 4 days a week

>>42652057
I'll look into it, thanks.

>>42651623
I love Candito's 6 week routine. Works like a charm for me

>>42652019
>I started out doing 5x5 but despite repeated form checks, I kept hurting my back. I saw a physio and he told me to stop loading my spine and do swimming or bodyweight stuff.
Your physio is an idiot. When your car breaks down, the solution isn't "ride your bike", the solution is to get to a mechanic who can actually fix the damn car.
You should visit a physio that specializes in powerlifting or weightlifting.
>He also gave me stretches, which I've been doing. However, I didn't really listen to the routine advice and just tried to avoid some exercises, but my routine became kind of a mess.
That it did.
>This seems unnecessarily autistic.
It is. Sorry.
>what's a routine that I could do 3x a week without hurting my back, while still looking good physically?
Do the following:
Front squats 3x5
Bench 5x5/OHP 5x5
RDL 2x5
Weighted chin-ups 3x5ish
Do this until your back heals, and visit a non stupid physio in the meantime.
It should still train everything a serious full body routine trains, but with a bit less weight, so less spinal loading. No meme isolations though.

Day 1: Upper Power
- Barbell Bench Press:
Flat 4x5 Max weight.
Incline 4x5 90% of weight.
Decline 4x5 80% of weight.
- Dumbbell Semi-Incline Bench Press:
4x10.
- Bent Over Row:
4x5 Max Bench Press weight.
- Lat Pull Down:
4x10.
- Overhead Press:
4x5 50% of Max Bench Press weight.
- Barbell Curl:
3x10.
- Skull Crusher:
3x10.
...
Day 2: Lower Power
- Squat:
4x5.
- Deadlift:
4x5.
- Leg Press:
5x15 2x Max squat weight.
- Leg Curl:
4x10.
- Calf Press:
4x10.
- Abs:
3 exercises.
4x12 each.
...
Day 3: Rest.
...
Day 4: Upper Hypertrophy
- Barbell Bench Press:
Flat 4x12 70% Max weight.
Incline 4x10 60% Max weight.
Decline 4x10 50% Max weight.
- Fly Machine:
4x12.
- Seated Row:
4x12.
- One Arm Dumbbell Row:
4x12.
- Dumbbell Lateral Rise:
4x12.
- Seated Incline Dumbbell Curl:
4x12.
- Cable Triceps Extension:
4x12.
...
Day 5: Lower Hypertrophy
- Squat:
Front 3-4x12 70% Max weight.
Back 0-1x12 70% Max weight.
- Leg Extension:
4x15.
- Leg Curl:
4x15.
- Seated Calf Rise:
4x12.
- Calf Press:
4x12.
- Abs:
3 Exercises.
4x12 each.
...
Diet:
Shit tons of chicken.
Buy in bulk and roast for the week.
+
Potatoes/Broccoli/Yellow Squash/Rice.
+
Occasional Turkey burger.
...
Snacks:
Shit tons of Banana.
Apples for calories pre-workout.
Coffee pre-workout.
Nuts.
...
Supplements:
Protein 2-4 scoops a day.
Creatinine 3-5 grams a day.
...
Job:
Internal Medicine Resident.
...
Stats:
Manlet 5' 9"
185 lb (Still slightly fat).
Bench: 170 lb 4x5 (About to Bench my body weight).
Deadlift 225 lb 4x5 (Taking it slow as I don't want to injure myself).
...
Started 3 months ago from 135 lb Bench.
....
Advice?

>>42652232
Front squats can fuck your low back if you're inflexible, just do light back squats with good form

Any suggestions for this full body routine?
Flat BB BP 3x5 SS Front squat 3x8
Seated DB ohp 3x5 SS SLDL 3x8
Weighted pullups 3x6 SS Calf raises 3x15
Landmine press 3x5 SS Hip thrusts 3x8
Lateral raises 3-4x6-8
Weighted chinups 3x6
Some chest fly variation 3x8?
Face pulls 3x8
DB row 3x6
Curl (any) 4x8 SS Weighted Hypers 4x12
Tricep dips 4x8 SS Wrist curls 2x15 and Wrist extensions 2x15

Mondays, Wednesdays and Fridays, with weekend to get some good rest
Intensity will slowly go down and volume will rise as week goes
Abs and cardio on "rest days"
Will my CNS die?
>inb4 no legs, fuck you

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Is this good? I dont wanna do 2 leg days since I did 6 months of SL

A1/A2/A3:
>Dumbbell Bench HR / Barbell Bench LR / Barbell Bench MR
>Barbell Row LR / Dumbbell Row MR / Dumbbell Row HR
>Squat MR / Front Squat HR / Squat LR
>Curls LR / MR / HR

B1/B2/B3:
>Pulldowns HR / Chinups LR / Pulldowns MR
>DL LR / RDL MR / Goodmornings HR
>Seated OHP MR / OHP HR / OHP LR
>Dips LR / MR / HR
>+AB work

LR/MR/HR (low, medium and high reps respectively)
A1xB1xA2xxB2xA3xB3xx

Am I retarded?

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Trying this new routine out next week

>>42654092
Jesus Christ

>>42652057
>>42652187
Just got back from the gym, feeling pretty good so far. I think I'm gonna give this full body thing a try. Thanks.

As far as sets and reps go, I couldn't find a consensus. Does 3x12 sound resonable?

just made this for when I start bulking in the next few weeks.
only have three days a week to work out, and Ill be doing some HIIT cardio after.
I have bbeen wanting to switch up my shoulder routine and the behind the neck snatch press sounds like a good alternative.

A
Barbell bench: 3 x 5
weighted Chinup: 4 x 8
squat: 3 x 5
Klokov press: 4 x 8
skullcrusher: 4 x 10
Barbell curl: 4 x 10

B
Incline DB bench: 3 x 5, 1 x 10
Front squat: 3 x 10
Romanian deadlift: 3 x 6
Face pulls: 4 x 15
standing calf raise: 4 x 20
Farmer walks x 6

C
DB bench: 4 x 8
DB row: 4 x 10
squat: 4 x 8
Klokov press: 3 x 10
concentration curl: 3 x 15
Rope pushdown: 3 x 15

Autism.

>>42654092
If youre natural thats far too much volume

>>42654647
pls respond

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My modified Push/Pull routine. It's a strength/hypertrophy hybrid.

PUSH
Day1: Bench press 4x5, 1x5+
Day2: Overhead press 4x5, 1x5+
Day1: Overhead press 3x8-12
Day2: Bench press 3x8-12
3x8-12 incline dumbbell press
3x8-12 Skullcrushers SS 3x15-20 lateral raises
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
Day1: Squats 3x5
Day2: Leg press 3x15-20

PULL
Day1: Deadlifts 4x5, 1x5+
Day2: Barbell rows 4x5, 1x5+
3x8-12 Pulldowns
3x8-12 seated cable rows/T-bar rows
1x8, 1x20 Shrugs
5x15-20 face pulls
4x8-12 hammer curls/Preacher curls
3x20 Calf raises

Core
Hyperextensions 2x15
Crunches 2x15
Knee raises 2x15

>>42657186
>>42654647
Response here >>42652232

another bump

>>42653300
i don't see the point in doing 5x5 bench and then 5x5 ohp, your front delts will be so fried from bench you won't get much out of OHP afterwards

either make one push day prioritize bench and the other OHP, or just make both prioritize bench and put OHP on the backburner (do it 3x8-10 or something after bench, or just do DB shoulder press)

I want to become THICC
Rate pls

A/B style, 4 days a week:
5x5
> Bulgarian split squats / Box Squats
> Ohp / Push-ups
> Assisted chin-ups or Pull-downs / Power or regular cleans
4x8
> Good mornings or RDL / Lunges (very wide)
> Glute kickbacks / Hip thrusts
> Legs adduction and abductions, superset
90s
> Abs (leg raises)
Alternate the "/" for A/B days. Increase 5-10lbs on 5x5 once a week; 5-10lbs on 4x8 every 2 weeks.

>>42659279
I meant about sets and reps for a full body routine.

PPLPPLx

I have 2-3 different routines for each P, P and L, but sometimes I'll just mongo anything within the P, P and L.