Why the fuck is 1/2/3/4 considered a great milestone? It really

Cool

Who said it's a "great" milestone. It's just a milestone

>>42714036
It's considered the first milestone not a great milestone you retarded leftist cuck.

>>42714036
I know you mean this a bait, but its unironically 100% true

1/2/3/4 isnt the point where youve 'made it'. at that point your JUST strong enough that you shouldnt be ashamed to lift in a public normie gym

until 1/2/3/4 you should lift in your garage secretly out of shame t b h

>>42714069

all milestones are great milestones.

good night alt right

>>42714036
Honestly tho. I hit 1/2/3/4/ in 8 months after lifting, if you can't hit it in less than a year, don't even bother lifting you low test fagoot

>>42714069
this

>>42714079
I'd hit your head with a stone and drag your corpse through a mile and into the nearest ditch

fuck leftists, destroyers of nations

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>>42714088
>tfw time is running out

>tfw complete skelly, started squatting with the bar 7 montbs ago

1/2/3/4 is going to take me forever. But Im also lean bulking and look great, a tradeoff Im willing to make.

I don't even know what 1/2/3/4 is

>>42714122
heh... kid. stick around... you'll learn a few things.. if you're man enough ;)

this is /fit/ not /r/fitness... hope you can handle it...

>>42714122
4 sets of DL, 3 sets, 2 sets and then 1. Not that hard desu

>>42714122

nvm looked it up

still trying to find a reason to get out of my sleeping bag unless I have work or need food so no

>>42714122
ye same. We learning to count a beat or something?

>>42714147

I've literally never even read a thing on reddit

>>42714160
what? so it isn't even a set weight? I can just do 4 sets of like 10kg then afterwards do 3 sets of the same weight then 2 then one? I'm not getting this

>>42714165

yh it's basically like rhythm consistency through the range of movement across 4 repetitions as like a benchmark for overall fitness

>>42714183
he's retarded, it's 4 plates DL, 3 plates squat, 2 plates bench and 1 plate OHP

>>42714185

consecutive repetitions* sorry

>>42714185
So I have to do 4 lifts with the same amount of time inbetween then, then do 3 lifts in the same amount of time until eventually I can do 1 lift in the same amount of time it took me to do 4? this seems counter inuitive desu

>>42714197
4 plates (of what weight btw?) on either side of the bar I assume?

>>42714217
4 plates of 20kg on both sides

>>42714036
Nice meme. Most gym goers never get to 1234.

>>42714036

>Look at me I'm great, I can stick to a fitness routine for a year

Gosh anon this isn't the place for your extreme hobbies

>>42714224
fuuuck. that's twice my body weight man. You sure that this is like a starting level achievement? seems pretty heavy

>>42714243
it's about the time you move out of starting level to moderate I'd say

>>42714036
Too bad it doesn't include the part where you become a muh strenght fatass

>>42714253
It's bout time I started lifting I'de say. I'm got a barbell with 2x40pound pla8s and 2x20 pound pl8s also 2 dumbells with 2x0.5kg pl8s + 2x1.25kgpl8s + 2x2.5kg pl8s each. This enough for starting or moderate?

>>42714075
4pl8 diddly and 3pl8 squiddly is far beyond normie tier. Most normies are too scared to even put that much weight on the barbell. At that point you are just fanfaring for other lifting regulars.

>>42714243
Loool that's not a starting achievement, you work hard to it. Other milestone is joining the 1000lbs club (deadlift squat and bench max summed up)

Only trolls will tell you is a start, the same guys that reply "I remember when I deadlifted 1pl8 when I was 9"

>>42714286
not really but it's a start, save up for some more plates or get a gym membership while you're lifting with what you have, but you'll outgrow that pretty quickly

>>42714243
>You sure that this is like a starting level achievement?
Yes, after a year of lifting. The hardest thing about 1/2/3/4, IMO, is the 1pl8 OHP. I did 2pl8 squats/dls with 2 months of lifting.

>>42714318
Height and weight also determine how good 1234 is. A guy at 5'11 160lbs 1234 would be very good than say if he was 200 lbs.

>>42714312
not memeing here. my 12 y/o niece saw me lifting in my garage gym and wanted to try. she pulled 50kg and almost got 1pl8

>>42714346
be careful not to fuck up her back anon. Heavy lifting at an early age can really fuck you up.

1/2/3/4 is a meme for fat lifters im perma dirty bulk mode, whether it is impressive or not is totally dependent on your bodyweight

>>42714366
it was just a one time thing. if she wants to do PL/WL in the future I'll talk to her mum about getting a good coach

>>42714036
is the 1/2/3/4 for 1RM or for reps? I never put that much weight on for lifts cause I do more reps. I still only do 2pl8 deadlifts, mostly cause my grip strength is shit. hell I could probbaly do a lot more if my hands were glued to the bar. and I don't ohp or bench press with a bar only with dumbbells

2/3/4/5 is the real great milestone.

>>42714291
I can do the 1/2 easily and could likely do the DL (don't want to risk doing a lot of DL since I don't have insurance right now, but used to do around 350 as a teenager and I'm stronger than that now), it's just the squats that are getting me. I can load like 450 on the leg press just fine but anything north of 200 on squats fucks with me. I'll do a set and then start feeling like I'm going to fuck my hamstring up or something and I'm sore for 5 days afterwards. Not sure how much height is affecting it (I'm 6'2") or whether I just need stronger legs.

>>42714107
do kids get a pass
no one expects kids to push out 225 for reps
r-right?

>>42714036
what's 1/2/3/4?

>>42714474
405 Diddily
315 Squiddly
225 Biddly
135 O'Hiddly

>>42714507
top kek

>>42714088
t. phatass

>>42714793
>t. Dyel
It's ok to be mad because you're a low test beta that couldn't hit 1/2/3/4/ in less than a year

>>42714507
O'Hiddly sounds like a police chief

side note why is every cop irish

Newfag here. Who is that guy with the beard? I keep seeing him on this board.

>>42714992
post physique

>>42715024
Post my body so you can jerk your tiny peen To? Haha no thanks

>>42714036
>anyone

definitely not anyone, some high school kid who weighs 110lb starting out and has no physical gifts is not going to be lifting 1/2/3/4 for quite some time

and it's not a great milestone, it's just babby's first milestone

>>42715026
Yes that's exactly what it is fatass. Good job falling for the SS meme

>>42715021
its the stopman
he tells you to stop

>>42714036
I hit 1/2 pretty easily but 3/4 was really tough for me and took a while.

I have no shame in it. I'm 160lbs, and stronger than most guys in the gym.

Since you're talking shit go ahead and post a body pic, I probably look better than you.

After I hit 1/2/3/4 things have been progressing well. 1/2/3/4 means you're on the way to becoming a pretty serious lifter, and you should be proud of yourself. Unless you're like 250lbs.

>>42715038
Quit self projecting this hard bro, it's not healthy. Anyways I would love to see how you look since you like critiquing other people's physiques. Hell, I bet you're that fattest fucked here

>>42714088
>5'9 270 27%bf GOMAD

>>42714096
Look at this pussy and laugh at how insecure an emasculated the alt-cucks are. Real internet tough guys that do nothing but cry to the cops and bring guns everywhere because they're scared of leftists

>>42714381
thank you anon. 300 wilks is the best strength-related novice milestone.

>>42714390
3/4/5 should be easily achievable for someone over 5'7, training and eating (20% or less) for strength, in two or three years, with consistent hard effort. 2pl8 OHP is much harder.

>>42714390
2/3/4/5 is stupid and disproportionate desu

1/2/3/4 i think is already a little off for the average lifter, but 225 OHP is way more advanced of a lift than a 405 squat or a 500 deadlift

maybe 1.5/3/4/5

then 2/3.5/5/6

>>42715129
have you considered that you just suck at o'hiddly

>>42714088
i mean i've been lifting for a little more than seven months. i've hit 1pl8 ohp for reps, 2pl8 bench for 3 reps, and 3pl8 squat for 4 reps. my deadlift is what's lagging. i'm hoping this next deadlift sesh i can pull 350 for five or so. i gotta say i'm feeling pretty good tho. so i guess i'm high test. nice going, me.

>>42715134
i suck at bench, not OHP, i actually almost fall into the 2/3 pattern

for most people this isn't the case and they hit 315 bench well well before a 225 overhead press assuming both are trained with equal emphasis

1/2/3/4 isn't a great milestone, 1/2/3/4 is confirmation that you aren't a woman or crippled.

2/3/4/5 is a great milestone.

what do you guys think about 2/3/ow my knee/6

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>>42714036
>this thread again

1/2/3/4 is a meme

for some people, 1 pl8 OHP / 2 pl8 bench is way harder than 3 pl8 squat

3/4/5 is when you're at "this guy clearly lifts" tier.
Not including 2 plate OHP because it's ridiculously more difficult to achieve than the rest

You're all fucking retarded. 1/2/3/4 for reps is stronger than well over 99% of people will ever be in their entire lives. I mean, is it impressive enough that people you don't know already will care? Of course not. It's not competitive lifting numbers. But it's still a demonstration of genuine physical competence.

>>42715330
>t. Dyel

>all these people who think you need to be fat to hit 1/2/3/4 in under a year

None of you know what it means to try hard.

>>42714036
>tfw going to the gym for two years and still at .5/1.33/2/2.5
wtf /fit/ Is it my diet? I've gotten significantly fatter even though my diet is 70% proteins

>>42715026

Fat fuck confirmed

>>42715383
Likely not enough calories
Probably not enough sleep
Definitely not enough lifting
People here tend to exaggerate or outright lie about the rate of their progress, but yours is really, really shitty by any metric. Is that for reps, or one rep max? Even if it's for ten, only being able to do 95 OHP after 2 years is pretty shitty

>>42715383
Time to hit dat tren boi

>>42715402
3x10 except diddles which is 3x5

>>42715383

For max or reps?

Either way, that's fucking terrible. Get your T checked

>>42714204
Time under tension bruh

>>42715383
holy fuck dude. what the fuck are you doing wrong. I was and still am an incredible skelly, and i hit .5 ohp in 3 months....

also post body

>>42715410
There's a problem, not gonna progress with compounds doing sets of ten
Eat more, sleep more, lift a lot fucking more

>>42715439
And to clarify, you should be lifting for sets of like 5, not even more then ten

>>42715398
Skinny dyel confirmed. And all because I'm high test and can hit 1/2/3/4/ before your skinny ass doesn't mean I'm fat ;)

>>42715383
Holy shit dude, get your hormones checked. I could outlift you when I was 15 lol

>>42715416
How do I do this? Do I just ask my doctor for a testosterone test?

>>42714036
For reps or ORM?

>>42714036
1/2/3/4 is for 5 sets of 5 reps right?
Isn't the best for hypertrophy 3~4 reps of 8~12 reps?

>>42714036
What is 1/2/3/4?

>>42715541
One pullup, two dips, three push ups, four situps

>>42714399

i do 600 on leg press and squat 215

>>42715541
What is lurking?

Fucking newfags

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>>42715554
Is there a more meaningless "stat" than leg press?

>>42715561
>fucking newfags
>t. Newfag trying to fit in

>>42714088
>tfw flip flopped between cutting and bulking because i started out skinnyfat and didnt follow a good program until recently

>>42715583
>Can't even read one lousy thread before asking stupid-ass questions
>Calls other people newfag

Fuck off, back to plebbit or /b/ or wherever you come from, before you decided to come to /fit/ for the first time 10 minutes ago

>>42715624
>t. Started browsing 1 month ago
Im not the dude that asked what 1/2/3/4/ was, but its painfully obvious that youre trying to fit it. Perhaps could it be because you never fit in anywheres else?

>>42715553
this

>>42715644
>N-No, y-you are the newfag
>I didn't even ask
>You getting annoyed with the stupid questions that is asked in every thread is just because you're socially incompetent

Compared to the general population it's good and you will be phenomonally strong compared to most people, compared to other people in the gym you probably won't be.

>>42714036
current feel: been lifting 2 years and haven't hit 1/2/3/4 yet

1/2/3/4 is for 3-5 sets of 5 right? I do reps of 8 and am 10 lbs short for the ohp and 20 lbs short for the bench. Can't do leg exercises after my kneecaps were broken. Always pay your debts kids.

>>42714243
Protip: most people on /fit/ are full of shit. I'm coming up on two years lifting and I don't have 1/2/3/4 lifts. You see a lot of "I could squat 2pl8 after six months/three months/two weeks of lifting" and they're full of shit. Measure your lifts against your past self, not against other people.

So if 1/2/3/4 isn't a great milestone what is?

>>42716060
5/6/7/8

I feel like .85,1.5,2,2.5 x your bodyweight is a much more realistic and unbiased goal across all male body weight ranges. At 160, this would make 1,2,3,4 right around the goal I've posted. In general pl wilks is a better idea for strength comparison.

>>42716114
>unbiased goal
>bw multiplier

wilks would be unbiased, BW multiplier are inherently biased

>>42716154
Is it as biased as a set weight for literally everyone though?

Yeah I've seen the CBT threads on this forum and if most of you can do 1/2/3/4 you certainly don't look like it.

>>42715901
me too desu

95 OHP and 190 bench... can we still make it brah?

5'11 155 lbs

>>42716189
yes, if you consider the fact that the world record 1100lb deadlift was only a 2.68x BW pull

BW multipliers are heavily biased towards shorter, lighter lifters

>>42714036
>Anyone can hit 1/2/3/4 in under a year.
But body weight squats aren't impressive. If you can hit 1/2/3/4 in a year you're going to be a fat shit. Most people want to look good and doing that with 1/2/3/4 actually requires consistent work and dedication for much longer than a year. If you can do 1/2/3/4 but you can't even do 10 chin ups then you're not /fit/.

>>42715475

Yeah you can ask your general practitioner for the tests but most cities have several places that just do blood work.

I use a place called "any lab test now," it will set you back a bit but you can measure basically anything you've ever wanted (Test, DHT, Estrogen, Iron, White Blood cell count, etc.) You've probably got something like it in your area

Basically if you weigh 180 and you're doing 1/2/3/4 5x5 then that's really good, if you weigh 200+ and those are your 1RM then it's shit.

I hit 1/2/3/4 for reps after a few years and I doubt I can lift more than that today, years later.

I've never seen anyone OHP more than 40 kgs the entire time, or even deadlift over 120.

I have seen less than 10 people in the 5 gyms I've frequented bench more than 100 kgs, and a few of them were clear roiders.

The retards on this board not only estat for themselves, but also for the entire gymgoing populace. Top kek.

>>42717134
It probably really depends where you work out. All the guys who've made it are probably gravitating toward certain places.

>>42716032
manlet with high test will reach high numbers fast

>>42714036
Literally no one in my gym has 1/2/3/4 lifts. If anything they'll have one of the 4, with it always being bench

>>42716032
I unironically squatted 2pl8 for reps after two months and a half

>>42714069
This.

>>42714036

1/2/3/4 is basically when you have moved from being a novice to being an intermediate lifter.

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>>42714088

>mfw I hit 1/2 in less than a year but no 3/4 because who cares about legs lmao

>>42714075
God bless garage gym, the best gift for any son.

>>42714036
99% sure that people who say they've hit 1/2/3/4 within ~1y or so are at a bw of 80kg or above.

For the guys around 60-70kg - hitting 1/2/3/4 will probably take you closer to 2-3 years (supposing you don't bulk up).

If you're not a complete spastic you also realize that for a 65kg manlet, hitting 1/2/3/4 is far more impressive and could be considered a "Great" milestone than for Chad Thundercock who's twice his weight and height.

People who do not realize this are either dumb, aren't actually lifting, haven't been lifting for very long or don't know what the fuck they're talking about.

Stay safe manlets - you're all allowed to be happy about your progress too.

>>42714036
1/2/3/4 while below 15% bf is a milestone. Nobody cares if you're a fat fuck

>>42717828
Confirmed, high test manlet here lifting for 4 months and hit around 1.25/2.25/2.75/3.5

>>42714054
>>42714069
s&tpbp

>>42716032
>two years lifting and I don't have 1/2/3/4 lifts.
Brosplit twice per week?

>>42717938

>no gainz weakling mad at fast gainers

lol

It's hilarious to see hungry skellys thinking they are superior to men who weigh more look better and outlift them

>m-muh ottermode

more like spottermode. You'll never be lifting any real weights

How much does the bar weigh usually?

Yo I just come here for the memes wtf is 1234?

>>42714389
Get straps

>>42715129
That is dolphinately on an individual basis. I can do 2 plates OHP, never hit 3 plates on bench, squat close to 5 plates, and only deadlift about 507.

>>42718002
Number of plates on each side of the bar. Each plate is 20 kg. And the barbell weighs up to 20 kg.

1 plate Overhead Press = 60 kg
2 plates Bench Press = 100 kg
3 plates Squat = 140 kg
4 plates Deadlift = 180 kg

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nouh my gahd

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My auschwitz start, looking forward to start coloring some boxes

>>42714036
Because you don't need to lift more than that if your goal are aesthetics

>>42718077

Is that kg or lbs?

IMO:
>intermediate: this guy either lifted for strength for atleast half a year to a year or has been lifting on a more hypertrophy focussed program for a few years. 1/2/3/4 1RM. pretty okay.
>advanced: this guy has lifted for strength for atleast a year to ~3 years or has been lifting for aesthetics for up to ~5 years. 1.5/2.75/4/5 1RM
>late-advanced to early elite: This guy will generally be the strongest guy at a given non-powerlifting/strongman gym. Lifted for strength with good progress for half a decade atleast, aesthetics-lifters usually won't reach it unless they're juiced to the gills. 2/3.5/5/6 1RM

generally depends on individual but IMO they are pretty proportional

>>42718097
kg

>>42718108
and i guess the earlier timepoints would be for talentchads while the upper points would be for an average lifter that works hard. Still feels a bit wonky on some times after reading it again tbhfammo, but i think the lifts are pretty proportional unless you're t-rex mode

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>>42718077
I never seem tog et an answer


Is 1/2/3/4 for 5 reps or a 1RM

>>42718141
it was originally set as 1RM. 5RM may even depend too much on your current training style, 1RM is a more accurate measure in general, that's why you don't train 5RM in comps.

>>42714036
How about we make it a little more challenging
On top of 1/2/3/4, you also need to be able to do 10 pull ups and chin ups, as well as 15 dips.

Fatasses now realize that their strength to weight ratio is awful.

>>42718141
People usually mean 5 reps. You are supposed to be able to actually train with the weights, not just shit out one 1RM.

>>42718168
>10 pull ups and chin ups, as well as 15 dips
That's nothing. I already do weighted chin ups with added 20 kg at 96 kg body weight. And I haven't reached 4pl8 deadlift or 1pl8 OHP yet.

>>42718195
Nothing to be proud of desu, your diddly and o'hiddly should be in better proportion with your chiddly.

>>42718255
I am almost at 1234 and I didn't post that to brag about it, just to point out challenge isn't a challenge.

>>42718141
I think most people talk about 1RM, but honestly 5RM makes more sense

>>42718255
Fair enough, fwiw your upper back must look great. I feel like a king doing chin ups with 20kg strapped to me at 72bw I wonder if it's just cus I never see anyone at my gym doing them with weight

>>42718422
>>42718325
Aimed at you woops

>>42717931
ive hit it after 7months starting weight 84kg

>>42714318
not entirely sure
i got 1pl8 ohp first out of all 4 after like 6 months
strict no pushpress, repped it after short while

then came in squat and dl, i was struggling with bench for longest time

t. 6'2 with 6'7 ape arms

also what i think wouls be much more accurate is going strictly off bodyweight

aka
ohp 0.7x bw
bench 1x bw
squat 1.5x bw
deadlift 2xbw

which for average male works out to be slightly less than 1/2/3/4

>>42714122
i plate OHP, 2 plate bench, 3 plate squat, 4 plate deadlift.
i dont know why OP doesnt think this is impressive, im assuming hes retarded.

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>>42714036
7 months in and did it
fuck all the haters you can do it

>>42714036
For 1 reps I guess. The first 2 can also be accomplished for 5 reps pretty easy in 1 year, but 140kgx5 for squat in one year? And even more, 180kgx5 for deadlift in 1 year? lmao keep e-statting.

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>>42717894
same.

I can do 75/115/130/160 (all in kg), and I work primarily on legs and deadlift. I work mainly on legs and deads too. FML. Lifting 4 years.

Legs is pure high-bar ATG (hams touching calves), because low bar parallel is as bad as not touching your chest, so that has an excuse, but 0 excuse for diddy.

How do I hit 1/2/3/4 by the end of the year. I've been doing a chad split cause this place told me other routines are memes

>>42716032
This. They might not be full of shit, only half full. Ie. they've been lifting before. The biggest guy at my gym is not lifting 1/2/3/4. It's only a few powerlfting looking dudes that have those numbers and above. You shouldn't sweat it if you're making progress

>>42718798
If you want honesty, go bb.com, AVIs there get reps, not autism, so they have better credibility, so they are more honest. Just take down the opinion of everyone with an AVI, and neg everyone else.

I hit 4 plate diddy and 1 plate overhead press in 11 months the squat is trouble because mah hips are screwed and bench comes down to me not putting enough effort into it 1/2/3/4 is the first strength milestone i would say it's the point where your not weak

>>42718593
i did 4pl8 for 5 in less than a year
but
i have great deadlift proportions

with that being said, i cant bench ti save my life

>>42715576
Nope. I could max out the machine as a skinnyfat highschooler.

The real milestone is 1/1.5/2/2.5x bodyweight

Fatties hit 1/2/3/4 plates in like 2 days, skeletons take like 2 years.

>>42714163
why are you in a sleeping bag

>>42720407
>Sleeping in a normal bed
Look at Mr. Rockefeller here

>>42719828
>skeletons take like 2 years
Only if they don't eat

>>42714226
Most gym goers aren't serious about PRs. Among those that are serious 1/2/3/4 is uncommon but not rare

>>42714075
You must be trolling or standards are much higher where you are.
Here in pizzamafiastan benching 2pl8lmao will make gymcels worship the ground you spit on.

>>42722693
he probably lifts in a "serious" powerlifting/strongman/oly gym. Here at my normie gym I have never seen anyone besides me pressing over 1pl8, the last thing I saw was some ~90 kg athletic guy with easily 16" arms doing 50 kg for half ROM reps (lockout to above head level) and wide grip

>>42715172
Do more hamstring work. That was what was holding me back.

>>42714036

I haven't hit it yet after three years.

>>42723312
post workout

>>42714507
holy fuck hahaha

It took me 6 months to hit 4 plate deadlift, and another 12 months after that to hit 5. In that 18 months I went from 260lb to 210lb. I've dropped back down to 3 plates for reps because lifting heavy was hindering my weight loss as I'd get so fkn hungry and just eat and eat. This was bestowed and strapless, just using chalk.

As for bench, I've been training almost 2 years now and I only hit 2 plate bench 2 months ago, so about 20 months to get that, it really lagged behind.

>>42714036

Because most people here are retarded, abs obsessed faggots who refuse to gain weight or even lift barbells. They do their PPL meme routines, eat a "300 calorie" surplus, waste time jogging, gain no weight, and wonder why their squat has stalled at 185x5 and they're still built like Anne Frank.

With few exceptions, a 18-30 year old male should be able to hit 1/2/3/4 by the end of SS.

>>42724418
hahah okay raffy

>>42714507
Diddly
Squatty
Benchy
Oheepy

>>42722693
Probably because you live in a country of manlets.
[spoiler]Adoro l'Italia pero[/spoiler]

>>42714312
Many 9 year old boys can deadlift 135.

>>42726327
>that feel when more than twice as old and not deadlifting 135

>>42714036
a year of actual strength training is more than most people will ever do

>>42714036
Is this 1/2/3/4 thing one rep max each?
Or is it doing each for reps?

>>42726999
Its preferably for 5 reps, but if its your max then you're still significantly stronger than the general population.

>>42714088
unless you are starting with an athletic base, or are coming from a place of being over 210~ lbs, this is a complete lie. why are you trying to confuse new people? It's not even funny, there are many more clever ways to be funny that simple gaslighting

>>42714036
>Why the fuck is 1/2/3/4 considered a great milestone? It really isn't. Anyone can hit 1/2/3/4 in under a year.

I thought I was going to hit it in 3 months. I hit 3 plate squat in 2 months and 1 plate ohp in 2.5months. Still miles off with bench and hurt my hip at 3 plate squat... So now 4 plate dead is going to take ages too.

I underestimated 1/2/3/4. But truthfully... I image anyone can hit 1/2/3/4 plate only in the event they eat correctly and turn up to the gym 3 times a week minimum.

>>42716032
Holy shit what. Every regular at my shit college gym hits those for reps. I hit 1/2/3/4 for triples at like 9 months

Post your body/stats

>>42727293
Seriously I am almost there too after 7 months of lifting and I was a lazy fatass who had not done any sport in the last 5 years while working in a sedentary office job. Started with 98 kg @ 188 cm.

I can only assume people who take forever to get there have a bad workout plan, are not eating enough, or are 'going for aesthetics'.

Here is what I did since the beginning and I did nothing else:
>(Weighted) Neutral Chin Ups
>Weighted Push Ups / Bench Press (alternate)
>OHP
>Bench Rows
>Squat
>Deadlift
>Various planks and hanging leg raises

I did that every day I could with one rest day in between. Increasing weight every time I could do 3x8, 4 minute breaks between each set.