/routine/

Push/Pull/(Legs/Shoulders)/Rest
Four days. Then it starts over. Forever.

>>42758033
>he doesn't hit shoulders on push as well as legs
GROW GROW GROW

Monday
Squats - 3x8
Close Grip Bench - 4x4
Deadlift - 2x6

Wednesday
Squats - 3x6
OHP - 5x10
Deadlifts - 2x8

Friday
Squats - 4x4
Close Grip Bench - 3x8
Deadlift - 3x4

Weights go up weekly 5-10lbs. This is more of a reset program, coming back from an extended layoff. Will probably go to a different program after I stall out on this

>>42757953
>Day 1
Weighted pull-ups
Weighted push-ups
OHP
Bench Rows

>Day 2
Deadlift
Squat
Hamstring raises
Some ab and oblique calisthenics, hanging leg raises and planks

>Day 3
Rest

Repeat.
Sometimes I go bouldering with one rest day before and after.

>>42758033
this but I added a 4th day for cardio and abs

File: 1501292869573.jpg (26KB, 450x500px) Image search: [Google]

26KB, 450x500px

>>42759308
>squatting 3 days a weak
>only doing close grip bench

>>42757953
Candito's 6-week. I like it. Pretty good for when you finish SS.

>>42757953
Day 1
OHP
Bench Press
Incline Bench (with db if done with bb for flat)
2-3 accessories, usually lat raises

Day 2
Pullups
Deadlift
Squat
BB Row

Day 3
Cheaky arm day bc they're heavily lagging thanks to SS memes

Twice a week with Saturday being my day off

4 day split - ABxABxx

A day -

Bench - 2x10, 2x8 (+10%)
T-bar rows - 2x12, 1x8-12 +15%
Incline DB - 3x8-12
Lat pull down - 3x10
Tricep pulldowns - 3x10-12
Leg raises - 3x12

B day -

Squat or leg presses - 3x10
DB OHP - 3x10
Upright rows - 2x10
Deadlift - 2x10 or 1x5 with max weight
Preacher barbell curls supersetted with DB preacher curls - 2x8 BB, 2x12-15 DB
Leg raises - 3x12


I try to increase weight every two weeks. I'm recomping mass while trying to implement some progressive overload.

Currently doing PHUL, which is a four day split -- upper power, lower power, rest, upper hypertrophy, rest, lower hypertrophy, rest. I'm making incredible gains but lifting four times a week is becoming not so viable for me, as I am in college for engineering and play sports.

I'm thinking of keeping the division between strength and volume so that I get to keep squatting and bench pressing twice a week, one with each objective in mind. What I had though of was doing

Monday: Heavy bench press and upper body power such as dips, pullups and power cleans, then sets of 8-12 of squats and front squats for volume training.

Wednesday: Heavy deadlifts, followed by any bodyparts I might have missed on my other days (shoulder presses, quad extensions, traps, etc.)

Friday: Heavy squats, lunges and more front squats, and then volume training for the upper body, doing bench press for sets of 8-12 reps, maybe dumbbell overhead press, face pulls and the like.

I've found my body is responding greatly to one day for breaking my 5 rep PRs and one day of volume so that I get used to the movements with heavier and heavier weights with more volume, and it's also made me a lot bigger in general, but I'm not too sure about mixing these two concepts on the same day. With routines like Starting Strength, I end up stalling too quickly, and I doubt I'm at the level to do something like Texas Method which doesn't seem to have enough volume for my body to respond the way I want it to.

>>42760101
(Just to add, this is just a draft for what the core concept would be. I'm looking into the idea, not urgently in need for a routine change just yet)