Post and critique
>>48303709Day ABench Overhead press Tricep extensionsDay BPull-ups RowsBicep curlsI alternate between these two every day an I'm probably not on a good routine but it's better than nothing and I'm seeing steady results.
I'll start: ABenchSquat OHPChinupsBOHP BenchRows DipsLateral RaisesLSquatDeadsLeg PressLunge Variation CBenchOHP ChinsDipsLateral RaisesAxBLCxxBxALCxx
>>48303728Oh and some cardio and abs on rest day if I can be bothered
UPPER BODY A1. Bench Press 3 sets of 6-8 reps (8-7-6) 2-3 minute rest between sets2. Dumbbell Rows 3 sets of 6-8 reps (8-7-6) 2-3 minute rest between sets3. Incline Dumbbell Press 3 sets of 8-10 reps (10-9-8) 1-2 minute rest between sets4. Lat Pull-Downs (Underhand Grip) 3 sets of 8-10 (10-9-8) 1-2 minute rest between sets5. Lat Raises 2 sets of 10-15 reps (15-10) 1 minute rest between sets6. Tricep Pushdowns 3 sets of 10-12 reps (12-11-10) 1 minute rest between sets7. Dumbbell Curls 2 sets of 12-15 reps (15-12) 1 minute rest between setsLOWER BODY A1. Romanian Deadlifts 3 sets of 6-8 reps (8-7-6) 2-3 minutes rest between sets2. Leg Press 3 sets of 10-12 reps (12-11-10) 1-2 minutes rest between sets3. Seated Leg Curls 3 sets of 8-10 reps (10-9-8) 1-2 minutes rest between sets4. Standing Calf Raises 4 sets of 6-8 reps (8-7-7-6) 1-2 minutes rest between sets5. Abs 6 sets of 20 reps 1 minute rest between setsUPPER BODY B1. Pull-Ups 3 sets of 6-8 reps (8-7-6) 2-3 minutes rest between sets2. Dumbbell Shoulder Press 3 sets of 6-8 reps (8-7-6) 2-3 minutes rest between sets3. Seated Cable Row (Palms Face Palms) 3 sets of 8-10 reps (10-9-8) 1-2 minutes rest between sets4. Dumbbell Bench Press 3 sets of 8-10 reps (10-9-8) 1-2 minutes rest between sets5. Dumbbell Flyes 2 sets of 10-15 reps (15-10) 1 minute rest between sets6. Barbell Curls 3 sets of 10-12 reps (12-11-10) 1 minute rest between sets7. Skull Crushers (Dumbbells) 2 sets of 12-15 reps (15-12) 1 minute rest between setsLOWER BODY B1. Squats 3 sets of 6-8 reps (8-7-6)2. Split Squats 3 sets of 8-10 reps (10-9-8)3. Back Leg Curls 3 sets of 10-12 reps (12-11-10)4. Seated Calf Raises 4 sets of 10-15 reps (15-13-11-10) 5. Abs (Incline sit-up) 4 sets of 20 reps
>>48303780I alternate AArestBBrestCardio every week
>>48303723So you're doing PPPPPPP? What about rest and legs?
>>48303780That's a lot of volume and detail. Do you have autism by any chance?
>>48303905Sorry I forgot to mention ABXABXLOn Sunday's I just squat and every X day I jog 3 miles.
>>48303728>>48303766Also forgot to mention - always squat on Monday
>>48303918This is a recent routine im trying so im genuinely curious what are the problems with this plan?
>>48303994What are you stats? Height weight? 1/2/3/4?
>>48304034I’m 6’1” 172 lbs. Not sure what you mean by 1/2/3/4
>>48304062Like what's your OHP, bench, squat deadlift?
>>48304078OHP is 135, bench is 120, deadlift is 130
>Day 1Main: Squats, OHPAcc: Tricep extensions, back extensions, abs, calves>Day 2Main: Pull-ups, RowsAcc: curls, shrugs, calves, abs>Day 3Main: DipsAcc: Incline DB bench press, shrugs, lateral raises, calves, abs>Day 4Main: Squats, RowsAcc: Hip thrusts, reverse curls, abs, calves>Day 5Main: OHP, DipsAcc: Tris, lateral raises, calves>Day 6Main: DL, Pull-upsAcc: Pause/box squats 4-6 reps, hammer curls, shrugs, CalvesMain lifts: 2x5, 1x5+ and instead just 1x5+ for DL.Accessories: 2-4 sets of 8-12 for most things, 15-25 reps for some.Calves as seated or standing calf raises, or intervals on stair master.Some face pulls, back extensions/reverse planks, and planks throughout warm-ups/rests most days.Some cardio whenever, and mobility/flexibility routine.
>>48304097How the fuck is your OHP 135 but you bench is 120? And Deadlift is130? I hope you're trolling because your routine was so retarded and in such a hard to read layout I'm not even going to help you.
I’m 5’11”2/3/4/5AA press A squat An upper pullA deadlift BSame but different variations Add 2.5 each time Keep track of all my rep PRs and how things carry over using spreadsheets
>>48304117Hey relax buddy guy i use the OHP machine. I dont know what to tell ya those are my stats. Also I ran out of characters thats why it’s so fucked up
>>48303780This looks like a great routine. What days are you doing AB?
>>48304192Monday - upper body ATuesday - lower body AWednesday - rest dayThursday - upper body BFriday - lower body BThen cardio on Saturday or Sunday whichever Im feeling most
>>48304189Not trolling my man but hey hey it’s chill
>>48303709Push:3x5 bench press / OHP alternating 3x8 Incline bench press 3x12 Close grip bench press3x12 Dumbbell shrugs3x12 Dumbbell tricep extensions 3x12 rope pushdown3x12-15 lateral raisesPull:1x5 Deadlift 3x5 Barbell row3x12 Lat pulldown3x12 Bicep curl3x12 One armed db row 3x12 Hammer curl3x12 Preacher curl3x12 Seated wrist curlLegs/abs:4x5 Squats 3 sets per legx12 Bulgarian split squats4x2 50 ft farmers walks 3x12 Romanian deadlift 3x12 Seated calf raise3xF decline crunch with plates if i feel like it 3xF hanging leg raiseOverhead cable tricep extensions and face pulls at the end of every workout, THX JEFF
Alpha Destinys 3 day a week novice routine but less squatting because I fucking hate it
>>48303723where the fuck are the squats and deadlifts
i know this is flawed, would really appreciate feedback
>>483037095’10” 180lbs, lifting for a few months. Monday:BENCH PRESS, FLAT BENCH // 3x8DUMBELL FLIES, FLAT BENCH // 3x8BENT SCOOBY BACK FLIES, // 3x10OVERHEAD PRESS, STANDING // 3x8SHOULDER RAISE, CABLE // 3x10SKULLCRUSHER, BARBELL // 3x8JOGGING or SWIMMING, 20 MINREST Wednesday:ABDMONIAL ISOLATIONSPULLDOWN, CABLE, WIDE // 3x10 LOW ROW, T-BAR, WIDE GRIP, (SCAPULA ENGAGEMENT) // 3x10PULLUP, OVERHAND, WIDE, // 3x8STANDING BARBELL SHRUGS // 3x10BICEPS CURLS, SEATED // 3x10 STANDING DUMBELL FLIES // 3x10BICEPS CURL, PREACHER, EZ // 3x10JOGGING or SWIMMING, 20 MINREST Friday:ROTISSERIE CORE WORKOUT (2 Revolutions)SQUATS // 3x8DEADLIFTS // 3x8LEG PRESS, VERTICAL // 3x8CALF RAISES // 3x10JOGGING or SWIMMING, 20 MIN
Brad Pitts workout for fightclub: https://www.highsnobiety.com/2017/07/31/brad-pitt-fight-club-workout/I add a few workouts to shoulders and replaced running with a leg dayWhat do you think? Good program?
>>48304403>replaced running with a leg dayreplaces the most important part - which is to get lean and not big - what are your goals anon?
>>48304464I'm already pretty skinny so I figured I could skip some cardio.I should start running at least once a week but I'm procrastinating.
>>48304464>>48304500I mean look at Zyzz. He never did cardio but he looked pretty lean.
>>48304390Jesus at least arrange the days in any sort of logical order.
Mon:SquatDLOHPHip ThrustWed:Squat (lighter)Power CleanOHPRDLPendlay RowFri:Front SquatOHPRDLHip ThrustSat:Gymnastics/calisthenics day + abs + other minor accessoriesBack extension at start and end of every workoutBench replaces OHP when I feel like it
>>48304390I'll break it down by what your muscles think.Biceps:Monday - OwTuesday - OwWednesday - thank god maybe i can rest for 48 hoursThursday - slight ow Friday - wtf ow Sunday - ok thank god maybe I can get 48 hours this timeMonday - nope ow Triceps: Monday - OwTuesday - OwWednesday - thank god maybe i can rest for 48 hoursThursday - slight ow Friday - ANother restSunday - ok thank god maybe I can get 48 hours this timeMonday - nope ow
>>48304655yeah i realize the way i've arranged it is retarded, it's an old habit i've had a hard time breakingdo you think changing upper body to MWF would fix most of it?
>>48303709Monday ChestIncline Bench Flat Bench DB FlyCable FlyDip/Push upsTuesday LegsSquatSumo Deadlift Calf RaiseLeg Extension/Leg CurlLungesWednesday BackDeadliftLat PulldownClose grip RowT-Bar Row/DB RowPull ups Thursday ArmsBarbell CurlTricep Cable Extension Reverse Cable CurlDB Curl (Seated)Tricep Pushdown Wrist Curls/Other weird lower arm shitFriday ShouldersOHP Barbell Shrug DB Lat Raise/Front Raise DB Around the World/Arnold Press Cardio/Abs when I can if I can.
>>48304390Too much is going on here for me to make sense>>48304402This is a powerful 3 day split. I wish I could swim effective enough to call it a workout. >>48304403Pretty cool, but I agree with >>48304464>>48304565Deadliest man in the thread>>48304655I laffed. Have a blessed day.
>>48303709Day ABenchChin ups/pull ups alternating setsDeads60 sit upsDay BMilitary pressesChin ups/pull ups alternating setsDeads60 sit ups
Basically PPL with emphasis on cardio (trying to lose weight while keeping muscle).Push: Situp hold/plank/side plank, hold 50 s each; DB incline bench (don't have a barbell at home), Flies, DB alternating OHP, Side raise, French press.Pull: Pull-ups, Chin-ups, DB row, Hammer curls, Isolated curls.Legs: Situp hold/plank/side plank (50 s each), Lunges, DB diddlys, Calf raise, Goblet squat.Running: Five miles, aim for sub 40 min or 5 k HIITSwimming: 250 m warmup, 500 m breast, 500 m breast/freestyle alternating, 100 m freestyleMonday: PushTuesday: RunWednesday: PullThursday: SwimFriday: LegsSaturday: RunSunday: Rest
>>48303709Format AxBxAxDay A:Squat 2x5, 1x amrapBent over Row 2x8Bench Press 3x5, 1x amrapChin Up / Dip superset 2x6-8Curl 2x8-10Standing Calve Raise 3x8-10Face Pull 3x8-12Day B: Deadlift 2x5, 1x amrapOverhead Press 2x5, 1x amrapDumbbell Bench 2x8Chin Up / Dip superset 2x6-8Curl 2x8-10Reverse Cable Flys 3x8-12
>>48303780Nigger what are you doing? Especially with those strength values to go with it >>48304097
>>48304112Let me guess, you’re a calvelet?
>>48304949Where’s the squats at
>>48304390>pressing on monday>pressing again on tuesday>sit ups before squats>squats three times a week, deadlift never>high rep everythingAlso have you counted the sets you’re doing per muscle per week?
>>48303728Not bad, could spread the leg work out a bit though and get some extra bicep and rear delt work in>>48303935Decent enough, again some rear delt work might be good for your shoulder health>>48304112I like it, could probably fir it into 5 days though to spend less time at the gym>>48304126So you’re still managing to progress with linear progression at 2/3/4/5?>>48304310The basics are fine, but looks like you slapped on every accessory exercise you thought could be even remotely useful. Everything once a week or what is the format?>>48304402>effectively bro split by doing PPL once a week after a couple months liftingAre you at least making progress with it?
>>48304565Based and OHP pilled>>48304892Not bad for a bro split, some rear delt work could be added. >>48304949What about legs? What format? AxBxAxx BxAxBxx?>>48304982Could use a heavy row and deadlifting, maybe do abs after the compounds
A: VOLUME UPPER>Bench/OHP 5x5 @ 80-90%>OHP/Bench 3x8 @ 65-70%>DipB: VOLUME LOWER>Squat 5x5 @ 80-90%>Chin-Ups>Back Extensions 3x8C: INTENSITY UPPER>Bench/OHP 1x5>OHP/Bench 1x3 +5# from previous 5RM>Lying Tricep-ExtensionD: INTENSITY LOWER>Squat 1x5>Deadlift 1x5>Row 3x5
>>48306227>Could use a heavy row and deadlifting, maybe do abs after the compoundsThere is deadlifting and rowing in my routine, or what do you mean? Abs sounds like a good idea though
Monday = AWednesday = BFriday = AA seated row 5x8dips 5x8pull ups 5x4bench press 5x10barbell curl 4x10Bleg press 5x10leg press (calf) 4x8squat 5x5crunches 5x8Still a beginner. This is working out pretty well so far. Got some decent gains (in strengh mostly). I feel like i'll need more exercices for abs and shoulders. Still need to find enjoyable ones. I know this routine is not great but for now it makes my time at the gym fun. Any feedback?
PPLPPLXPush Day:Incline DB Bench Press/Incline Hex Press/Low-Pulley Cable Flys 4x6-10DB Bench Press/Hex Press/Cable Flys 4x6-10High-Pulley Cable Flys 4x8-122 Front/Side Delts Exercises (Some variation of Shoulder Press/Laterall Raise) 4x8-122 Triceps Exercises 4x6-12Pull Day:Weighed Pull-Ups/Chin-Ups/Lateral Pulldowns 4x6-122 Rows Variations (Bent-Over/T-Bar/Seated/Wide-Grip/Etc) 4x6-121 Rear Delt Exercise (Rear Delt Cable Flys/Face-Pulls/Bent-Over Raise) 4x8-122 Biceps Exercises 4x8-121 Traps Exercise 3x8-12Leg Day:Squats 4x6-10Leg Press Variation/Leg Extension 4x8-12Leg Curls 4x8-122 Calf Exercises 4x14-181 Abs Exercise 3x12
>>48306332Ah didn’t see the deadlifts under legs, looked at the pull day. Still, not sure that you can overload db diddly as well as a regular barbell deadlift. Rows are there, but something like a heavy barbell bent over row is a great exercise to really overload your back, you need enough force for that
>>48306460That makes sense. Unfortunately, I do not have a barbell at the moment, but I'm looking into it. Gonna be higher up my priority list now, thanks!
>>48306378Don’t do the compounds so late in the workout, you want to do them with as much power as you can, so do them first. So on day A, start with the bench press, and day B start with the squats.It would also be good to squat more than once a week, andyou could do full body on all three days. The crunches are not necessary, and leg press is also not needed if you are doing your squats>>48306384So you actually do 4 sets of cable flys before bench pressing? Also that’s a lot of flys relative to the amount of pressing. Good on you for hitting rear delts though
>>48306487No problem brah. A barbell is definitely worth it, absolutely the best way to move some heavy weights
>>48306506Thx for the advice! I'll try this out next week.
>>48306506No body listen to this guy, i personally like to warm up with a few lightbweight burn out sets before hitting big numbers and im a fuckin beast
>>48306574>burnout setsask me how I know you are weak on compound lifts
>>48303709MONDAY3000 skips10 minutes bag workDips (5*10)Bench (3*8)Incline dumb press (3*12)Shoulder dumb press (3*12)Tricep extensions (5*12)Chest flyes (5*12)OH dumb press (3*8)TUESDAY3000 skips10 minutes bag workPull ups (5*10)Barbell row (3*8)Deadlift (5*5)Weighted Hyperextensions (3*8)Dumb curls (5*12)Shoulder dumb flyes (5*12)Cable curls (5*12)Cable shoulder flyes (5*8)WEDNESDAY5000 skips30 minute bag workBox jumps (10*10)10K run200 burpeesTHURSDAY3000 skips10 minutes bag workDips (5*10)Bench (3*8)Incline dumb press (3*12)Shoulder dumb press (3*12)Tricep extensions (5*12)Chest flyes (5*12)OH dumb press (3*8)FRIDAY3000 skips10 minutes bag workPull ups (5*10)Barbell row (3*8)Deadlift (5*5)Weighted Hyperextensions (3*8)Dumb curls (5*12)Shoulder dumb flyes (5*12)Cable curls (5*12)Cable shoulder flyes (5*8)SATURDAY1000 skips10 minutes bag work100 burpeesSUNDAYrest'bag work' referes to boxing practice on a heavy bag i have at home. I also do a half hour boxing training five days a weekIve only just gone from "going to the gym once or twice a week and doing boxing" to something a bit more serious. trying to get rid of the rest of my fat and put some muscle on. am i over training? any critiques? this is the first workout schedule ive put together so i'd love to hear what you all think
>>48306614oh and 'skips' refers to cardio with a skipping rope. i could how many skips ive done rather than time myself, because the speed this happens is a bit inconsistent
>>48306246Nice intermediate plan, could use a bit of bro volume for arms, lats etc for aesthetics >>48306614Don’t do that much cardio before hittng compounds, it makes you weaker and increases risk of injuries. Do the cardio afterwards. There’s also way more exercises and volume than you need, count the weekly amount of sets per muscle group and aim for between 8-20. Bring it down to that level by doing fewer exercises. Also do the heavy compounds first, don’t do dips before bench or pull ups and rows before deadlifts.If you are doing this on top of boxing you would probably be better of training only 3 times full body per week with heavy compounds and some curls and shit for the aesthetics
>>48306685cheers bro! i appreciate it
Full body every other day 4-5 sets of 8-12 Dumbbell pressCable flies Skull crushers Underhand/overhand triceps extensionsRear dealt fliesLateral raisesDumbbell OHPLat pull down Bent over row Deadlift Squats Cable pull through Biceps curls
>>48306506I always do pressing first and flys later.
>>48306731So if you start with low pulley cable flies you do regular and high pulley flys afterwards? That’s a lot of flys
>>48306685THREE DAYS A WEEKBurpees (2*10)Deadlifts (3*5)Bench (3*5)Pull ups (3*10)Dips (1*10)Incline dumb press (2*10)Dumb shoulder press (3*8)Dumb shoulder flyes (3*12)Dumb curls (3*12)Tricep extensions (4*12)Cable shoulder flyes (3*12)Cable bicep curls (3*12) hows this look?
Stole this from bodybuilding.com, anything else I should add? Usually lands on 80 minute workout for me. PULL Mon/TueDeadlifts 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 chinups3x8-12 seated cable rows OR chest supported rows5x15-20 face pulls or Dumbbell reverse flyes4x8-12 hammer curls4x8-12 dumbbell curlsPUSH Thu/Fri4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)4x5, 1x5+ barbell squats3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)3x8-12 incline dumbbell press3x8-12 triceps pushdowns/dips SS 3x15-20 lateral raises3x8-12 overhead triceps extensions SS 3x15-20 lateral raisesCardio 3x a week, try to run at least 10km every week in total and push on from that
>>48306760Fucked up, it's the other wayPush - Tue, FriPull - Mon, Thu
>Day ABenchBarbell Row or Cable Row (alternate, or depending on which is more crowded)SquatsChin-ups>Day BSquatsDeadliftOverhead PressCalf RaiseDipsBasically Stronglifts with random stuff. Throw pull ups into random days if I'm feeling it (usually Day A). Typically do 3-4 a week.>Off/Rest DaysJog (3-5 miles, run/walk because I'm not in shape)Ab rollouts (inconsistent, hate doing them)Wrist rollers
AxAxAxxSometimes I’ll throw a 4th day in depending how I feel. Bench Press 3x10 / OHP 3x10 (alternating)Weighted Pullups 3xFIncline Dumbell Press 2x10Barbell Curls 3x12Lateral Raise Dropsets 3xFBent Over Dumbell Row 3x10Facepulls 3x10Squat / Diddly 3x5 (Alternating)Cardio on off days Decline Weighted Sit-ups 3x20I’ve gone from dyel to 0.75/2/3/3 on this but I can’t help but think I could be doing better.
Day A:Front Shoulder RaisesLateral RaisesReverse FlysOverhead PressSquatLeg CurlCalf RaisesDay B:Bicep CurlEZ Bar CurlHammer CurlShrugsLateral PullsRowsFarmers WalksPendlay RowDeadliftDay C:Skull CrunchesClose Grip PressTricep ExtensionsChest FlysBench PressIncline Bench PressABCxABCx
>>48303709Bros, can anyone recommend a routine with both a strength and hypertrophy focus?Im coming from madcow 5x5 (instead of rows I did weighted chinups and instead of bench I did incline) and although I made some very significant progress with it I feel it has some shortcomings, namely only ohping once a week and for low volume.Now my ohp and my delts fucking suck so much it literally keeps me from being advanced in symmetric strength (pic related) so I need a routine that:>Its 3 days a week (uni and work wont let me train more frequently)>Has a good balance between ohp and bench volume>Has a good amount of hypertrophy work especially in biceps and delts area>Will make me strongerAny ideas?
>>48306786Delts recover quickly, why only really hit them once a week?
>>48306790Madcows 5x5 but OHP more.
>>48306756I would do burpees later to not wear yourself out. Also that’s a lot of exercises, no need to go full minimalist but focus on compounds to get a short, intensive training session. This is the plan I use >>48305081, not saying that it’s ideal but it is about 65 mins on day A and 55 on day B to hit everything at a high intensity and be done with it. You could even be more minimalist than that, but I wouldn’t add many more exercises as it reduces intensity too much.Another factor is frequency, makes sense to do some exercises more often than others. You can easily hit arms 3-4 times a week, but deadlifts should only be done 1-2 times a week if you do several sets to allow you CNS and muscles to recover
>>48303709ASquat 5/3/1horizontal pressing movementvertical pulling movementhip hinge movementshoulder exercise BDeadlift 5/3/1OHP 5/3/1Weighted chin-upunilateral leg movementAb/obliquesCSquat accesssory (usually front squats)Bench 5/3/1Pendlay rowHip hinge movementShoulder exerciseAb/obliquesAxBxCxAxBxC
>>48306819Based and olypilled. How long are your workouts on average? I'm thinking about joining a WL club but time is kind of an issue. Also if I go from squatting 3x/week for heavy 5x5 sets to legs every day like your routine will I burn out my legs? Any advice appreciated.
>>48306760No need for two types of curls, also a bit much volume on the high end of what you can recover from at a high intensity (if natty). Lots of arm volume, maybe better to reduce it a bit, at least for the tricep it’s probably too much, and spread it out a bit to get a higher frequency, arms respond really well to that>>48306778Don’t squat after rows, you need a strong posterior chain to keep good technique. You could do squats on day A and deadlifts on day B or something like that to allow for more focus on one heavy lower body compound, and squatting three times a week is unnecessary unless you’re trying to go T-rex mode>>48306781Don’t end with squats or deadlifts, you will be way too tired at that point. Do them either after or before your bench / OHP. Do the curls after the rows, just before the facepulls would be a good position. >>48306786Start with your compounds, grow your arms through frequency rather than raw accumulation of volume. Doing that much arms can end up giving you tendon inflammation regularly if you don’t watch out
>>48306893depending on what my coach deems for those final sets it can go for 3-5 hours. ive done up to 20 sets of squats one session. whats your squat max, should over 2.5 times bodyweight before going into a squat every day kind of thing, chuck some sleeves on and coat the inside with tiger balm and sleep in em to keep your knees and have an ice bath after every session as well.
Day ABench pressBicep curlsSquatsPull ups/DipsDay B Overhead pressChin upsDeadliftSkull crushersI usually workout three times per week, alternating between A and B
>>48306809How would you set it up?>>48306836This is a beginner program...
>>48306746I almost always start with Incline BPress and then usually do regular and high pulley flys. My workouts are not set in stone though and I usually select exercises by intuition.
>>48303709Heard Jeff Cavalier say some good things about the push/pull/legs/rest split so that’s what I’ve been doing recently. Push:-5 set pyramid for bench with highest rep for a set being 12 lowest being 2-3x8 crossover cable fly-3x8 OHP-3x8 Arnold-3x12 lateral raises -5xPyramid(high reps 10 low reps 4) incline bench press-5x12 skullcrushers-5x8-12 tricep extensions Pull:-5x5 lat pull-5x5 rows-5x8-12 EZ bar curl-3x8-12 hammer curl-3x12 shrugsLegs:-5x5 squat-5x5 leg press-3x15 lunges -5x15 calf raises Pretty decent but don’t think I’m getting enough time to recover
Monday: Bench, Squat, dips, incline bench, vertical pullWednesday: Squats, biceps (hammer curls, easy curl bar)Thursday: ohp, klokov press, lateral raises, tricep isolation, rear delt stuff, rowsSaturday: bench, deadlift, romanian deadlifts, dips, grip stuff, wrist curls.I just added more frequency on stuff I am the lacking the most.
>>48303709Coming back to weightlifting after a break. Gym employee recommended a modified SL 5x5.ASquats 5x5Bench Press 5x5BB Rows 5x5Chin-Ups 3xFHammer Curls 3x8-12BB Curls 3x8-12Cable Crunches 3x12Standing Oblique Crunches 3x12Leg Raises 3x12BSquats 5x5OHP 5x5Deadlifts 1x5Skullcrushers 3x8-12Cable Tricep Pushdowns 3x8-12Dips 3x8-12Cable Crunches 3x12Standing Oblique Crunches 3x12Leg Raises 3x12...I'm thinking of reducing the assistance work in a couple of weeks, when the weights get heavier.
>>48306937I like it, probably more tricep than bicep volume though, and some rear delt wouldn’t hurt>>48307011Maybe try going to an upper / lower split or full body then? PPL is always hard on recovery if you’re trying to make do with only one rest day>>48307074Just remove the abs work, it’ll make it easier to handle. Also you don’t need as much arm work, one isolation exercise for per day is enough
>>48307074>>48307353My previous training has left me with the body of a T-Rex, so I'm reluctant to reduce the arm work again.My current plan is to reduce the exercises once the weights get more challenging, so my workouts stay shorter than 90 minutes.First reduction would be ab work from 3 to 2 or 1 exercise, since I also do Yoga on some off days.Second reduction would be arm work, I guess. But I want to keep Dips and Chin-Ups. Lifting my own bodyweight up is a skill I want to develop.
>>48307409If you’re T-rex mode I would do chin ups okn both days for sure, and prioritise them over rows. Gotta get those lats growing to get a V-taper. For the arms try and hit bicepo and tricep about equally both days and they will grow just from the frequency of training
Push ups 15 reps, 4 setsSquats 20 reps, 4 setsCalve raises 20 reps, 3 setsBody rows 15 reps, 3 sets(Trying to do pistol squats) 5 reps, 3 setsPlanche work.
>>48304117I'm only 2 weeks in and I can deadlift 210 or so and can barely OHP 80
>>48307476Thanks for advice.
>>48307820Your welcome frien
here’s a better lay out of this >>48303780A - Upper body1. Bench Press, 3 sets of 6-8 reps2. Dumbbell Rows, 3 sets of 6-8 reps3. Incline Dumbbell Press, 3 sets of 8-10 reps4. Lat Pull-Downs (Underhand), 3 sets of 8-10 reps5. Lat Raises, 2 sets of 10-15 reps6. Tricep Pushdowns, 3 sets of 10-12 reps7. Dumbbell Curls, 2 sets of 12-15 repsB - Lower Body1. Romanian Deadlifts, 3 sets of 6-8 reps2. Leg Press, 3 sets of 10-12 reps3. Seated Leg Curls, 3 sets of 8-10 reps4. Standing Calf Raises, 4 sets of 6-8 reps5. Sit Ups, 6 sets of 20 repsC - Upper Body1. Pull Ups, 3 sets of 6-8 reps2. Dumbbell Shoulder Press, 3 sets of 6-8 reps3. Seated Cable Row, 3 sets of 8-10 reps4. Dumbbell Bench Press, 3 sets of 8-10 reps5. Dumbbell Flyes, 2 sets of 10-15 reps6. Barbell Curls, 3 sets of 10-12 reps7. Skull Crushers, 2 sets of 12-15 repsD - Lower Body1. Squats, 3 sets of 6-8 reps2. Split Squats, 3 sets of 8-10 reps3. Back Leg Curls, 3 sets of 10-12 reps4. Seated Calf Raise, 4 sets of 10-15 reps5. Sit Ups, 6 sets of 20 repsI got this from here: https://www.aworkoutroutine.com/the-muscle-building-workout-routine/If this workout is shit I want to know asap so I dont do it for too long and fuck something up
>>48306802I only just covered from a shoulder injury so I'm taking it easy
Vertical pressVertical pullHorizontal pressHorizontal pullSquatDeadliftHip thrustCalf raiseCore (abs)Core (obliques)1-2 sets on all exercises every day. Varying rep ranges, exercise selection, and exercise order. Followed by 15-30 minutes of cardio.
>>48303709XAXBXCXA: Upper 1 (arms chest)curlsrowstricep extensionsbench pressbench flyB: LowerSquatsLunge/SplitsDeadliftCrunches/SitupsB: Upper 2 (arms and back)raisesrowsohp/military presscurlsbench pressi like doing curls and bench press because im a total armlet
>>48306200>>48304310PPL 4-6 days/week depending on my uni/work schedule
ASquatDips PullupsBBenchDB Squat (goblet)DB SLDL & shrugCTrap bar deadliftIncline DBChins
>>48307353Wich tricep exercises you recommend to add?
Push/pull 3x a week each, no legs cuz duck it, only DL on pull daysPush: bench press 5x5Either DB incline press 3x8 or 5x5 BB incline pressOHP 5x5 or 3x5, change it upSeated DB shoulder press 3x5 Seated OHP press with smith machine 5x5French press 2x8Skull crushers, 2 different types each 2x8Long bar cable pushdowns 3x8Pull:DL 4x5BB row 5x8T-bar row 5x8Seated cable row 4x8Pullups 3x5Latpull down 3x8Barbell curl 4x8DB curl 3x8
>>48309012Also, each workout takes between 90 min to just over 2 hours. Lots of volume for muscle growth, being doing this for 3-4 months around
>>48303709A:Bench: 5 setsCurls: 5 setsCore stuff (side bends, roman chairs, crunches): 5 setsB:OHP: 5 setsSquats: 5 setsWrist curls: 5 sets Lift 4 days a weekI know it's kind of weird but thoughts?
>>48309012Too much volume, 30 fucking sets a workout? aim for 15-18
>>48303728>>48304112>>48303780>>48304402>>48304403>>48304565>>48306614>>48306706>>48306384>>48306760>>48306778>>48306781>>48306786>>48306937>>48307011>>48307074>>48307891>>48308540>>48308698I thought you were supposed to work only one part of the body each day.
>>48309183I'm the nigger from the routine below and I do 19 working sets + 3 warm up sets per day and am doing just fine, gaining muscle and strength like crazy. also, every workout takes me just 45 min.>>48308698>A>>Squat>Dips >Pullups>>>B>>Bench>DB Squat (goblet)>DB SLDL & shrug>>>C>>Trap bar deadlift>Incline DB>Chins
>>48309183Lots of volume is needed to grow muscles, no? It's going fine by me
Push A, Pull A, x, Push B, Pull B, x, xPush A/Push B:Front Squat/Back Squat 3x5Bench/OHP 3x5OHP/Bench 3x8Trap Raise 3x10Tricep Workout 3x8Pull A/Pull B:RDL 3x5Back Row/Pulldown 3x5Pulldown/Back Row 3x8Facepulls 3x10Bicep Workout 3x8How good does this look? I'm still messing with it but it has been doing well so far as a natty novice lifter.
PushFlat bench 4x6-8Incline bench 4x6-8Shoulder press 3x8Cable flies 4x8-10Weighted dips 3x10Front/lat raises 3x12Tricep pulldown 3x10Day 2 pullBarbell row 4x8Pull up 4xfailureBarbell curl 4x8Dumb bell row 4x8 Bicep 3x10Single arm lat 4x8Facepull 3x12Shrugs 4x failure
>>48309314Day 3 legsSquat 4x8RDL 4x8 Lunges 4x10 ea legHack squat 3x10Ham curl 3x10 Leg extension 3x10 Add/abdduct 4x10Feel like I look pretty good but I've been stalling last month or so. Diet is on point so advice on how to change things up
A>Flat bench >Squat>Tricep pushdown >Cable flies>Bodyweight dips>Decline situps >SprintsD>Deadlift>Face pulls >Rows (usually tbar)>Pullups supersetted with hanging v sit and window wipers >BB shrugs>Sprints >Sometimes OHPIn no particular order
>>48309447Forgot to mention, AxBxAxBx
>>48309355What do you bench, press and squat. Max and 6-8 weights, if you know both.
>>48309483Bench max 365 Squat 450Weight varies on my 6-8 depending on day, but usually around this.Bench 275 6-8Squat 335 6-8
Noob here. I'd appreciate if some big guy could check if this is ok. I took it from somewhere on reddit and changed it just a bit. PUSH- Bench 3x5- OHP 3x5- triceps pushdown 3x12-lateral raises 3x12-Incline Bench 3x5-peck-deck machine 3x12- shrugs 3x12PULL-Barbell rows 3x5-deadlift 1x5-lat pull down 3x12-face pulls 3x12-rows 3x12-rope pulldown-curl 3x12-concentration curl 3x12LEGS and ABS-squat 4x5-leg press 3x12-hamstring curl 3x12-quad extention 3x12-calves raises 3x12-abs
i just do 5x5 squats, 1x5 deadlifts, and either 5x5 bench it ohp depending on how i feel. i also just do however much weight i feel like doing. i usually go monday wednesday friday but sometimes i dont feel like it. i only eat chicken rice broccoli a multivitamin and whole milk. gone from 6’ 140 to 185 with this method
>>48306200>>48304402 (You) #>effectively bro split by doing PPL once a week after a couple months liftingAre you at least making progress with it?My lifts seem to be going up nearly every week. Goal is to get stronk but also put on some mass. I am thinking about jumping over to Candito’s periodization routine after a few more months of disciplined lifting.Thoughts anon?
>>48303709Chest dayBench pressDb pressDb flyCable fly downwardIncline benchDips Leg daySquatDeadliftLeg extension machine (forward)Leg extension (backward)Dumbbell lungeWeighted calf raisesArm dayTricep dip (warmup)Skullcrushers (two hands)Tricep extension (one hand)Hammer curls (high rep)Focus curl (high weight)Preacher curlLeft out minor days like shoulder/back, but typically I rotatate these days
>>48309805>chest dayhouston we have a problem
>>48308704No I mean you already have more tricep than bicep volume, could do curls on both days or remove scullcrushers to even out the volume
>>48309210what are you, based and retardpilled?
>>48309805> chest daythat's some next lvl shit we got here
>3 times a week, 3 set of everything around 8-30 reps-pushup on 3 chairs +45lbs on my back-pullup (wide grip)-planks front and side-squat gobelet dumbbell-one leg squats-calf raises-jump squat-rows-triceps-biceps-shoulder lat rise-shoulder front rise-facepulls-band extension-trapesiz dumbell-forearm (front and back)-500 jumping jacksrest day500 jumping jack100 burpeesI know it's shit but I'm just starting and too broke for a gym
>>48309630If it works for you, then why not. Don’t have any experience with Candito’s periodization routine. If you do end up getting stuck maybe try upping the frequency you train each muscle withAlso try switching the order around, do core at the end to have a strong core for the compounds, move something like flys before curls, ohp earlier in the workout etc
I work out three times a week. My job is pretty active and I'm always moving and on my feet and doing lifting. Anyways, three days at the gym:Bench: 5x8Dumb curl: 3x8Dumb tricep extension: 3x8Barbell curl: 3x8Reverse barbell curl: 3x8Leg press machine: 3x20Pullups: 3x8-10Chinups: 3x8-10Pushups: 3x to failureOnce a week I do squats 1x20 and deadlift 3x1
Asquat 5x5Ohp 5x5Rows 5x5Bench 5x5Dl 3x5 Weighted situps 2x20Farmers walk 3xfBSquats 4x10Ohp 4x10Cablepulldown 4x10Bench 4x10Dl 3x10Hanging leg raises 2-3x20Reverse grip ez curls 3x103 times a weekOn 10 reps 70% of 5 repRate pls
>>48309210Full body workouts are becoming increasingly popular and more research is showing that these provide the best overall results.
>>48309974Thanks for the tips based anon
It started like PHUL variation but got completely out of hand
>>48306506this bitch fanning herself with money
Best tri exercise?
>>48303709Did stronglifts for few months, got bench up to 100KG, squat up to 135KG and Deadlift up to 150KG Doing Bradley Martyn's Every Day is Chest Day because I feel like my chest is lagging
>>48303709531 bbbthinking about doing bulgarian
>>48309210fuck are you talking aboutupper/lower is an amazing split and it works great for me
>>48304390Completely drop this and hop on a premade program.This clearly shows you have no idea what you're doing.
>>48309805>shoulders/back>minor daysjfc kid
the best routine is the one you follow :^)
>>48303709Mon:Squats 5x5Bench: 5x5 Barbell rows: 5x5Lat pulldowns and tricep pushdownsWed:Squats: 4x5Ohp: 4x5Deadlift: 4x5Incline chest flys and hanging leg raisesFri:Squats 4x5 1x3 1x8Bench 4x5 1x3 1x8Barbell rows 4x5 1x3 1x8Dips and barbell curls
Day1: full bodyDay2: full bodyDay3: full bodyDay4: full bodyDay5: full bodyDay6: restDay7: restAll done at half the reps of my every other day split. Gains are noticeable, DOMS non-existent, and I'm overall less worn down because I need overall less recovery time for what equates to the same volume of reps.
A: B:Bench 3x5 Overhead Press 3x5Squat 3x5 Front Squat 3x6-8Rows 3x6-8 Deads 1x5Chins 2x6-8 Dips 2x6-8BB curls 2x12 DB curls 2x12French Press 2x12 Skullcrushers 2x12Off-days:30 min jog + abs & neck work+ "Greasing the Groove" with chins and push-upsFinal set always AMRAP.--------------------------I'm pretty new, been doing Greyskull LP but felt there was too little squatting and deadlifting so thinking of doing this which is basically still Greyskull I guess, kinda?
>>48312601OK so that format did not work. Newfag mistake...A: Bench 3x5 Squat 3x5 Rows 3x6-8 Chins 2x6-8 BB curls 2x12 French Press 2x12 B: Overhead Press 3x5Front Squat 3x6-8Deads 1x5Dips 2x6-8DB curls 2x12Skullcrushers 2x12
A - Volume:Squat 5x5Bench 5x5RDL 3x8Pull-ups 3x6Curls 3x5B - Assistance:Pull-ups 3x10Chest Flyes 3x8GHR 3x5OHP 3x5Front Squat 3x3Curls 3x5C - Intensity:Squat 1x5Deadlift 1x5Bench 1x5Weighted pull-ups 3x5Curls 3x5I'm thinking about ditching the Texas Method for Sheiko or something. My progress seems too dependent on weight gain.
how bad would be a full body workout like 4-5 times a week? I switch around rep numbers and exercises
>>48306836 + tricep pull downs and bicep curls each workout.Making decent upperbody, core and shoulder progress but my legs are having difficulty keeping up (going to try and nail high bar squats next Monday.) The 4x8 deadlifts are also kind of ridiculous, and barbell rows still suck for me as a beginner.I don't get DOMS anymore so I'm wondering if I should add more accessories or do a 4 day full body routine. I gas myself out on the last set of each lift but I feel like I could have done more the day after.
>>48303723Because you routine isn't that complex and you aren't over exaggerating anything I know you are 100% telling the truth and seeing gains and are focusing on completely perfecting those workouts.
>>48309447>>48309447>>48309447Not trying to shit talk you or anything because you obviously put in a ton of fucking work, but your frame is pretty visibly misaligned and upon closer inspection it looks like you could be developing some imbalances, especially in the delts. I had the same problem and it boils down to this: isolation exercises aren’t bad unless you’re not also building compound strength in the muscle groups that support said isolation movements, which with your routine would be core and upper back/rear deltoids. Body weight core with no focus on obliques is what I see as your big enemy, I would recommend looking up a core workout designed for ski racers(pic related is buddy, works core like a maniac and can hold his shoulders completely level while his legs are a few degrees short of parallel with the ground like it’s natural for the human body to bend into a shape like that. All while going down hill as fast as a car). For upper back you should switch BB shrugs for dumbbell shrugs(BB shrugs also sounds bad for your shoulders) and make sure your face pull form is literal perfection because if I had to guess it’s a relatively new addition to your routine and the correct muscles utilized in the movement aren’t dominant(you should feel it in your posterior deltoid, so if you don’t/can’t feel it there next time you do them, take it out entirely or stop doing them for a month or two). Also integrate dumbbell OHP into your normal routine along with some standard lateral raises and make sure to do all shoulder isolation with light weight high rep(trust me), following this you should see your asymmetrical shoulder pronation clear up pretty quickly given that it hasn’t developed into any serious imbalances aside from maybe posterior and lateral delts(optional: superset your lat raises with incline Arnold presses for biggest shoulders ever). Just make sure to research aforementioned exercises so you know how you should be doing them.
>>48304182>Hey relax buddy guy i use the OHP machine.lmao
>>48313424Go to a small private college(by small I mean <2000 people, basically high school size population) with a gym of matching size. Needless to say it’s a little less than optimal but because not tons of people use it and it’s kind of small the space becomes personal and unintimidating, which means gym regulars like me can fuck around with the equipment and no one does anything because they’re mostly dyel freshmen who thought they’d get in shape for college. Buddies and I decided while rearranging the machines that we were going to make a “dyel corner” in one of the rooms they use for classes and proceeded to put all of the machines no one in their right mind should ever use within <5 meters of the heavily trafficked water fountain. I’ve recently petitioned the committee currently overseeing the management of the dyel corner to include the OHP machine but they disagree with my testament and say it’s a good machine for “beginner lifters”. Thoughts?
Here's mine:Push DayOHP/BP 3x5 and then 2x8Squats 5x5 Facepulls 3x12 (I know its a pull but I like doing it before pressing)DB OHP/BP 3X10Pull DayDeadlift 3x5T Bar Row 3x8DB Row 3x10Lat Pull Down 3x10Curl 3x10Shrugs 3x12
>>48303709Alright bois.I've been doing coolcicadias ppl for awhile now, I've been making solid look gains, but lifts have been going up slowly.What can I switch to that gets my strength up faster, but doesn't make me look like a dingdong?I looked at stronglifts 5x5 but saw that they said Diddly works traps fine (fuckoff you need shrugs.)Inb4 read the sticky, I did, everyone says that's a meme though.
>>48313908Designate a leg day, it’s worth it even if it’s a glorified recovery day sometimes. Also instead of OHP with bar you should be doing something like Arnold or lat raise, it’s pretty well known by this point that barbell OHP is a stronglifts ego exercise and 1.) doesn’t provide a full range of motion 2.) training shoulders heavy doesn’t work as well as training light weight high reps for both hypertrophy and strength.
>>48312619Ctrl + “H” Find: “1x”Replace All: “3x”Find: “2x”Replace All: “3x”There you go
Monday:Squats 8x3Bench Press 8x3Push Press 8x3Bent Over Rows 10x5Cable Rope Triceps Extensions 10x5Lateral Rises 10x5Seated Calf Rise 10x5Wednesday:Deadlift 8x3Incline Press 8x3Overhead Press 8x3Barbell Curls 10x5Bent Over Reverse Flyes 10x5Standing Calf Rises 10x5Friday:Front Squats 8x3Pendalay Rows 10x5Dumbell Shoulder Press 10x5Dumbell Tricep Extensions 10x5Cable Front Rises 10x5Seated Calf Rises 10x5Someone suggested this one to me, I don't know if it has a name.
New to /fit/ but been working out for a good year or so now and put this plan together myself based on stuff I've seen on the internet. How many of you have made your plans yourself? Mine isBack and biceps (strength)3x5DeadliftBB RowsPull upsBarbell curlsHammer curlsBB curls palms downBack and Biceps (hypertrophy) 5x12Pull ups BB RowsBB CurlsHammer curls 12kg x10BB curls palms downChest and triceps (strength)5x5Bench press flatIncline Bench PressOH Barbell pressPush-ups to failure 1 setDips to failure 1 setTriceps extensionChest and Triceps (hypertrophic)5x12Incline Bench PressBench pressOHPDumbbell pressSkull-crusherLegsBack squat LungeGoblet squatSplit squatsWould appreciate critique!
>>48305100>>48306227no legs/squats because firstly I ride bike a lot, secondly I don't have squat rack
>>48313416Thanks for the advice.My obliques are pretty strong, I used to do 1pl8 Russian twists, my current about exercise for the past month is hanginng from a pull-up bar, keeping my legs straight and rotating them like the hands of a clock (as if my hips were the center of the clock and my legs were the minute hand)I throw in seated DB shoulder press about as often as I do regular OHP.I did just recently add face pulls but I am doing low weight (just 60lbs) and I use it moreso to get a good pump (like 15-20 rep range)I used to do plenty of lat raises too but I haven't done them in a while.
AIncline Bench OHPLat raisesTricep pushdowns BDeadlifts Weighted chin-ups FacepullsBarbell curls
>>48314821Terrible looking brosplit
should I just do stronglifts 5x5 if I'm trying to lose weight, or what?
>TFW you tell yourself you're bulking but also autistically afraid of putting on fatAnyways, here's the routine. Basically SS+C25K with tweaks. R8 plsABCBAWorking out all days save Sunday, lifting MWF running TTSat. A:OHP 3x5Squat 3x5Dead 1x5/Clean 5x3 (alternating on A days)Rows 3x9Arnold Press 5x6, starting at heaviest weight and deloading by 5 lb each set, no rest for max muscle killingLat Pulldown machine 5x6, same rules as aboveB:Run 4 km x3 (7 AM, 4 PM, 8:30 PM)C:Barbell Curls 3x5Squat 3x5Bench 3x5Weighted chins 3x10Weighted dips wide grip 2x10Weighted dips narrow grip 2x10Flys 5x6, Arnold press rulesMachine Flys 5x6, Arnold Press rulesSkullcrushers 3x10Basically I kept modifying SS till it was no longer SS. Considering modifying a bit more by removing the squats from C to increase recovery time (I just hit 275, but couldn't do 2 reps today because of how hard I had hit it on Wednesday)
AFlat benchIncline benchDumbell fliesClose grip benchB)Pull upLat pull machineEz-bar curlOHPC)SquatDeadliftI do these once a week and on off days I do some ab work and or some cardio
xABxABxA>Bench Press 4x4>Incline Bench Press 4x8>Overhead Press 4x8>Reverse Pec Dec 4x8B>Deadlift 4x4>T-bar Row 4x8>Lat pull down 4x8>Seated Row 4x8
>>48317409where are the quad exercises bro
Doing Push/pull every day includes stretching/warming up with bands/foamrollersDay 1:Frontsquats 4x8OHP 4x8Floorpress/bench 4x8Dips 3xAMRAPTricep isolation 4x8-12Day 2Chinups 4x8Snatchgrip rackpull 3x8Kroc rows 3xAMRAPHeavy shrugs 3x8Curls/calve raises 4x8-12 (calve raises when not running, otherwise curls)Day 3:RestDay 4:Backsquat 3x3OHP 3x3Bench 3x3Weighted dips 3x5Tricep isolation 4x8-12Day 5:Weighted chinups 3x5Deadlifts 3x3Barbell/t-bar rows 3x5Reverse curls 4x8-12Calve raise 4x8-12 (if not running)
>ASquat, 5x5Bench, 5x5Pendlay, 5x5>BSquat, 5x5OHP, 5x5Deadlift, 1x5>CHIIT cardio, 20 mins, 30sec sprints with 1 minute intervals>DChinup, 3x5Dip, 3x5Curl, 2x8Skullcrusher, 2x8ACBCADx, BCACBDx
>>48314641>3x5 DLbased babby weight lifter
>>48315511I was on a 3 day full body routine until August but felt like I wasn't making enough progress...What's your advice other than 'do something else'?
>>48308540Why do curls and tricep extensions before nech and rows? It will weaken you. Makes sense if you are at an intermediate to advanced level and really want to focus on arms for a while, but novice to intermediate it would make more sense to do the compounds first and hit arms afterwards. You can also consider doing dips to replace the tricep extensions and bench flys and make the plan a bit more compact. Chin ups are also great for gett8ng bicep volume in whilst training the back. I would do deadlifts earlier in the workout, after squats. Crunches and sit ups are really not needed after squats and diddlys as you core will already have been worked a lot>>48308698I like it, nice and simple. Might add some face pulls or reverse flys to get the rear delts as well, as you don’t have a row variation. Also some curls maybe to get the same amount of bicep volume as you have tricep volume>>48309160You are not hitting all of your muscles there. You need something for your back especially, or you will end up with an unbalanced physique. You could add bent over rows on day A and maybe chin ups on day B to fix that, it would also balance out the bicep and tricep volume on both days>>48309262Looks good, one of the most balanced plans itt in my opinion>>48309314>>48309355Not necessarily a bad plan, but a lot of volume and if you’re doing only one rotation of this per week quite a low frequency. If you’re natty and at novice or intermediate level it might be better to split less and up the frequency, it will stop you from stalling.
>>48309580Don’t talk about reddit here brah, and spend some time lurking so you don’t reddit up this place. As for the plan, you would be better of doing full body as a novice, or if you are doing PPL, significantly simplifying it. For push you could just do bench, seated shoulder press and dips, for pull diddlys, rows, chin ups and some curls, for legs squats and standing calve raises. You can take inspiration from e.g. Greyskull LP and use it’s system for linear progression for increasing the weights>>48309587Based and minimalist pilled, would however add bent over rows to that to keep a balanced physique>>48309805Kek>>48309985Too much fluff, can simplify this a lot and make it more effective. Do squats instead of leg press, e.g. 3x5 or 2x5 if you are doing them three times a week. One curl variation is enough, and move it towards the end of the workout, maybe before push ups. Do either pull ups or chin ups, and definitely before the curls. Would swap tricep extensions for dips, will also get you some extra chest volume. Seated shoulder press could be useful, and something for rear delts>>48310146Looks like a sensible plan where you just added a lot of random stuff onto after the basics
For about a year when I was 16 I watched OPM and did the 100 push ups, 100 sit ups and 100 squats every night before a shower. I ended up real fucking tone but that was about it.
Reps x SetsPush 1 - (Chest, Triceps & Shoulders) Flat Barbell Bench Press 5 3 Seated Barbell Overhead Press 5 3 Incline Barbell Bench Press 5 3 Dumbell Lateral Raises 12 3 Rope Tricep Push Downs 12 3 Skull Crushers 12 3 Pull 1 (Back & Biceps) Barbell Rows 5 3 Lat Pull Downs (V Grip) 10 3 Seated Row 10 3 Face Pulls 12 3 Standing EZ Curl (Alternating grip) 12 4 Hammer Curls 12 3 Legs 1 Barbell Squats 6 4 Sumo Squats 10 3 Leg Extensions 12 3 Lying Hamstring Curls 12 4 Standing Calf Raises 12 5 Push 2 - (Chest, Triceps & Shoulders) Flat Barbell Bench Press 5 3 Standing Overhead Press Machine 5 3 Incline Machine Press 5 3 Dumbell Lateral Cable Raises 12 3 Rope Tricep Push Downs 12 3 Skull Crushers 12 3 Pull 2 (Back & Biceps) Single Arm high Cable Rows 5 3 Lat Pull Downs (Long Bar) 10 3 Seated Row - Straight bar 10 3 Face Pulls 12 3 Standing EZ Curl (Alternating grip) 12 4 EZ Preacher Curls 12 3 Legs 2 Barbell Squats 6 4 Leg Press 10 3 Leg Extensions 12 3 Lying Hamstring Curls 12 4 Standing Calf Raises 12 5
>>48318141Yeah, forgot to say PPLPPLR
Owner of an home gym power cage. Currently, my routine is push/pull ABxABxx> A:> 3x5 Bench Press> 3x5 OHP> 3x10 Incline Bench or Dips> B> 3x5 Chin Ups> 3x5 Squats> 1x5 Deadlift> 3x10 Pendlay RowsProblem is, that B is much more intense than A and also, since I do the workout in the morning, both take about 1h - 1.25h including warmup, which is too much time.So, I thought about moving towards 5/3/1. I am "advanced" in my lifts regarding to symmetricstrength.com, but not proficient. Back with Chin Ups and Deadlift is strong, Squats and OHP weak.Having the advantage of a home gym and using the early time in the morning, I thought of an adapted 5/3/1 to focus more on my back:> 5/3/1, 5x10:>> Mon: OHP, OHP> Tue: Chin Up, Chin Up> Wed: Squats, Planks/Hanging Leg Raises> Thu: Bench Press, Bench Press> Fri: Deadlift, Pendlay Rows> Sat: Stretching> Sun: 45min RunningAlternativ including a third block:> 5/3/1, 3x10, 3x10:>> Mon: OHP, OHP, Bench Press> Tue: Chin Up, Chin Up, Pendlay Rows> Wed: Squats, Planks/Hanging Leg Raises, WTF> Thu: Bench Press, Bench Press, OHP> Fri: Deadlift, Pendlay Rows, Chin Up> Sat: Stretching> Sun: 45min RunningWhat do you think?
>>48312319Could probably not squat on Wednesday, unless you want to go T-Rex mode>>48312601The amount of deadlifting and squatting in Greyskull LP should be fine, unless you are not progressing symmetrically to your other lifts. New plan looks ok though>>48314686Nigga that’s a lot of volume>>48314821No need for that many curl variations and squat variations. Also could spred out press variations a bit, e.g. only incline on hypertrophy days and only flat bench on strength days>>48315499Why do incline and ohp on the same day instead of splitting it? Would be easier for recovery and also get you arm work on each day. E.g. ohp on day A and switch out tricep pushdowns for dips so you’re still hitting chest>>48315685It’s certainly unique>>48315807Pretty low frequency. Anyways, if you want to stick with it the pull day is the least sensible combination, with ohp at the end as well. Would at least go bent over rows, chin ups, ohp>>48317409Squats?
feedback would be appreciatedI'm green(not teal)man on symmetric strenght
ABench 4x6Squat 4x6Weighted pull up 4x6Lateral raise 3x10Tricep overhead extension 3x10BDeadlift 3x5/RDL 4x8 (alternate)Incline bench 4x8-10Chinups 3xFRear delt fly 3x10BB curl 3x10Getting weaker on OHP so I ditched it for a while. Also experimenting with both chins and Pull-ups instead of rows. Something obvious I'm missing?
I do the Scooby gym routine but slightly modified it some movements and turned it to a PPLPPLx instead of PPLxxPush:>3x8 Bench>3x8 Flies>3x8 Incline dumbbell press>3x8 OHP>3x8 Side raise>3x8 SkullcrushersPull:>3x8 Lat pulldown>3x8 Rows>3x8 Pull-up>3x8 Shrugs>3x8 Preacher curl>3x8 Concentration curlLegs:>Core warmup>4x8 Squats>4x8 Deadlifts>4x8 Leg press>4x8 Calf raises20 minutes of cardio on my push and pull days. Definitely open to tips and suggestions. I enjoy doing a PPL more than a 5x5 so far.
Day 1: Squats 3x3, OHP 3x8Day 2: Pull ups 3xF, Dips 3xF, I.Bench 3x8Day 3: OHP 3x3, Squats 3x8Day 4:Pull ups 3xF, Dips 3xF, I.Bench 3x8Day 5: Deadlifts 5/3/1, Rows 3x8Every day, 20-30 cardio.Days 2 and 4 are supposed to be on the easy side. Every week add a little weight. Flat bench is a meme.
>>48318189Is it bad then? Should I add more stuff in the pull days that's what you mean? Thanks for the feedback!t. Low frequency guy
ASquats 3x5Bench 3x5Weighted chin-ups 3x5Curls 3x6-10BSquats 3x5OHP 3x5Deadlift 1x5Weighted chin-ups 3x5Curls 3x6-10Doing this LP until I hit proficient on symmetric strength (a little under 1/2/3/4)
>>48317450Pretty minimal but I like it. I'd merge C&D though and gain two rest days.
>>48318578As I mentioned bent over rows and chin ups would be a good combination. It would make sense for you to count the sets you do for chest and for back and try and balance them, also count the deadlifts in that. Aim for 12-20 sets per week, maybe 14-18
PPLxPPL>Push:Incline bench 3x6-8Db Incline bench 3x10-12Incline Db Flies 3x12-15Lateral raises 6x12-15Wide grip OHP 4x12-15Db Tricep extensions 4x12-15>Pull:Chinups 3x6-8Db Row 3x10-12Neutral grip Pulldown 3x12-15One-handed pulldowns 3x12-15Shrugs 3x12-15Reverse grip curls 4x12-15Incline db curls 4x12-15>Legs & Shoulders:Hip Thrust 4x10-12Squats 3x5RDL 3x8Lateral Raises 6x12-15Rear delt flies/Facepulls 6x12-15Any suggestion?
ABxCDxA: Bench 5x5, OHP 8x3, Bent over row 5x5B: Squat 5x5, Stiff legged DL 5x3, Pull-ups 40 reps totalC: Bench 5x1, OHP 3x3, Bent over row 5x1D: Squat 5x1, DL 5x1, Pull-ups 40 reps totalIt's better than Texas Method which I did before, I'm close to 2/3/4/5
>>48318189>It’s certainly uniqueT-ThanksAnything obviously missing or stupid? Never gotten feedback on it before
>>48319273What percentages do you use?
>>48319273post body pls
>>48319396I don't do percentages, I never test my 1RMs and I'm not sure calculated 1RMs are accurate. I recently read about RPE (rating of perceived exertion) which makes sense. So I mostly try to do @10 which I take as "not failure, but no more reps would be possible" at the last rep of the last set. If I fail before the last rep (which happens sporadically and always has an identifiable cause) I quit that exercise, I found that grinding on after that doesn't help gains but impairs recovery.>>48319542I'm shy. But girls have continuously become friendlier, even the cashier.It's a nice routine that focuses on the big lifts and throws in some pull-up variations for biceps and v taper. Adding in rows significantly improved the other four big lifts.
>>483037091 Year ago I was less than untrained on symmetric strength (Bar for bench etc) and am now Novice.Stats: 0.5/1.25/1.5/2.5Depending on my mood for the week I'll do:12/10/8 (Increase weight)5x5 (Moderate weight)5/4/3/2/1 (Really increase weight to max)\\\++A(Push):>Bench>Tricep Pushdown>Incline Fly>Skull Crushers>Incline Bench>Close Grip Incline Bench>Dips (To Failure)B(Pull):>Preacher Curls>Bent Over Rows>EZ-Bar Curl>Shrugs>Cable Curls>Upright Rows>Pull Up (Failure)C(Legs)>Back Squat>Calf Press>Dead Lift>Dumbbell Lunges>Leg Press (Failure)I don't do rest days. ABCABCABCABCABCABCABC
>>48319283Just taking a quick look at it there’s a lot of shoulder volume, could probably dial that down a bit and still get the same growth stimulus with less recovery issues. Also there is very little for bicep apart from the 3 sets of chin ups on the C day. Would replace lat pulldowns on day A with chin ups and maybe also add some curls, count sets to balance out the bicep with the tricep. You can probably squat less, if you are squatting three times in 6 days, two times would be enough, and then use that day to focus on deadlifts as a lower body exercise. Also some variations like machine flys and wide grip dips are unnecessary. And some rear delt work wouldn’t hurt as well
>>48319626Shit nigga what are you doing? That’s a shitload of exercises at obviously not a very high intensity with not enough focus on recovery, and you apparently aren’t actually getting strong either. Just do some proven linear progression system and eat more until you can hit some decent numbers.
PPLxPPxPPLxPPxMaybe I'll up the leg workout to twice a week also. Anyway here it is:Push:Bench press 4x4-6Dumbbell flys 3x12-15Ohp 4x10-12Lateral raise 4x12-15Triceps pressdown 4x12-15Incline dumbbell press 4x4-6Facepulls 3x20 (yeah yeah it's not push, shut up)Pull:1 arm cable lat pulldown, 2x15-20 for each armPullups/Chinups to exhaustion (can't do many so I start with this)Barbell rows 3x10-12Omni grip lat pulldown 3x12-15 (1 wide/close/overhand grip)Facepulls 4x15-20Bicep ez-bar curl 3x6-8Deadlift 5x5-6Legs:Jumping rope warmup, a couple minutesSquats 4x4-6Romanian deadlift 4x8Leg extensions 4x10Leg curl 4x8-10Calf raise 3x10-12 + 3x20 seatedAbs every single day after workout, 400rep ab workout.
>>48319114But why chin up and not pull up?
>>48303723I do something similar atm anonA:Overhead pressWeighted dipsSquatsLateral raisesCalf raisesB:Weighted chin-upsDumbbell rowsDeadliftCurlsShrugs4-6 times a week ABAB+ depending on recovery
>>48319694Doesn't matter, whichever you prefer
>>48319666I dunno I am way stronger than when I started, only able to do bar to one plate is not bad IMO.Thanks for the advice.
>>48306790PHAT or PHUL
>>48319823Yes but what confused me was that I already have those on B. Thanks for spending your time helping a noob like me!
>>48319693i get the feeling you're hitting lats a lot more than rhomboids. i think you should split them up more evenly. probably replace one of those for cable or t-bar rows.also i feel like you're not hitting traps enough. consider shrugs.for your push day, you should alternate your bench and ohp. still do them both, but also focus on doing low reps but heavy weights on ohp as well
>>48306614the fuck. thats a lot. how fit are you?
Pushups 50, 30 , 20Bench 15, 10, 10Pectoral Fly 20, 15, 10Pull Ups 10, 10Sit Ups 50, 50, 503 Mile RunI'm a simple man
Push:Bench 3 x 5Incline Bench 3 x 10Dips 3 x FLat Raise 3 x 10Pull:Deadlift 3 x 5Row 3 x 12Bi Curl (alternating variations) 3 x 10Shrugs 3 x 12Chin Up/Lat Pull (alternating) 3 x 10Legs:Squat 5 x 5Calf Ext 3 x 20Lunges 3 x 12Glute-Ham Raise 3 x 10Gym 5-6 times a week, Mondays and (sometimes) Thursdays off
all 3x8Monday: Chest/BicepsChest• Bench Presses:• Incline Bench• Machine Cable FlyBiceps: • Barbell Curls• Dumbbell hammer Curls• concentration curlsTuesday: LegsHamstrings • Seated Leg Curls• Romanian deadliftQuads:• Single leg lunges• Leg Presses• Leg Extensions• Goblet squatsWednesday: OffThursday:Back:• Pullups• Barbell Rows• Seated Rows• One-Arm Dumbbell Rows• Barbell Shrugs• facepulls (NON NEGOTIABLE)• cable overhead pull• Lat Pull DownFriday: OFFSaturday:Shoulders: • Dumbbell Presses• overhead press• Dumbbell Laterals• rear delt machineTriceps:• dips• skullcrushers • Cable Pushdowns• Overhead Rope ExtensionSunday: OFF
Adeadliftfront squatweighted chinsface pullsBBenchIncline BB BenchBB RowPush PressBodyweight ChinsCSquatSL DeadliftT-bar rowBodyweight ChinsDOHPCG BenchDB rowWeighted PushupsBodyweight Chins5/3/1 on major barbell compounds, slightly higher rep ranges on secondary lift of the day, dumbell/machine stuff is usually 3x10, chins are 5/3/1 weighted and 5x5 bodyweight deload as necessary, rinse, repeat
>>48320513also, joker sets on main lift of day if qualify, first set last if not
hope you guys like my routine. something ive been testing for a the past year. really dig it. simple, uniform, hits the major muscles, minimalist, and takes an hour. see pic attachedABCXWorkout A: 5x5Bench PressIncline Bench PressDipsSkullcrushersBarbell Curl+Preacher CurlWorkout B: 5x5ChinupsDeadliftCable RowsOHPSide RaisesWorkout C: 5x5SquatLying Leg CurlSeated CalvesDecline CrunchesCardio
>>48303709Push + stairstep machinePull + stairstep machineLap swimOffABC off ABC off...Repeat. I really enjoy it so far.
Mon (all 4x10)Flat BB BenchCable flyIncline DB BenchUpward Cable flyDecline DB BenchDownward Cable flyPreacher curls (5x10)Hammer curl (5x10)Wide Grip curl (5x10)Tues (all 4x10)SquatHip abd/adductionCalf ExtensionBulgarian Split SwuatLeg CurlOHPShrugsBent Over Rear Delt RaiseThurs (all 4x10)DLPendley RowLat PulldownStiff Arm PushdownPullupIso Lat High RowDB Upright RowCable Face PullLateral DB RaiseFriMonday but triceps instead of bicepsDips (5x10)Rope Pushdown (5x10)DB Overhead Extension (5x10)Someone help, it's meant for mass gain and it's working well enough but doing 36-39 working sets is killing me faster then my major.
>>483207524 upper push and 2 upper body pulls. Make this number the same if you want to avoid shoulder injury. Why seated calf raises instead of standing? Seated only works a small portion of the calf where as the standing works the majority. You are doing 3 heavy pushes along with skull crushers then next day you plan on doing ohp and side laterals? You have deadlifts then plan on doing squats the day after? I bet your bench is pretty decent and the rest of your lifts are completely lagging behind. Not hating but I would suggest changing it up if you want to keep seeing good results and want to stay injury free. inb4: i feel great and dont have any pains. You will.
>>48321050can you elaborate on the 4 upper push and 2 body pull? are you saying make both of them 2?and ill definitely start incorporating standing calves. just liked seated calves and stuck with themdo you have any recommendations on changing it up to avoid injury?
>>48321163Not him,But you want the pushing volume equal to your pulling volume, for good shoulder health. Infact, it’s best to even aim for a bit more pulling volume.So if you have OHP, incline bench, bench, and dips. You should do as much pulling volume. Ex, rows, weighted chin-ups, face pulls, Pulldowns, etc Fun fact: To know whether you may have imbalances, compare your 1 rep max weighted pull-up to 1 rep max bench press. For optimal shoulder health they should be equal.
>>48321225ah ok gotcha, so the total output of pushing needs to equal pulling. i will probably go PLPX to help with recovery and might take out a few exercises to assist with this. thanks anon
>>48321246No problem, god bless. Some will go as far as to have twice as much pull volume as push volume, maybe consider that when looking for a decent program.
>>48321246>>48321050 >>48321225Yah pretty much what this guy said.
>>48318073>>48308540 herethanks for advice i only started couple weeks agobut how do i hit abs if i skip crunches? the first time i did legs i missed crunches and did only squats, splits and deadlift and the day after my legs and glutes where sore while abs felt nothing... must mean i didnt work them out at all
hey guys im new to fit and decided to post for the first time. im new to lifting and made my own program, been going for about 2 weeks... didnt like the ones you guys recommended when i was lurking. but im not seeing much results and i think i may have injured myself. its still a work in progressday 1 - chest and legs and armsbench pressOHPincline bench presssquatsleg extensionslying leg curlsside raisesforearm curlsday 2- legs and body conditioningforearm curlsbox jumpscalve machinedeadliftsumo deadliftjumpropeswimminghanging leg raisesdb chest machineday 3 = jointswrist curlersbox jumpsrun 1 mile at 10% speedrun 1 mile at 50% speedday 4 - resthip thrustsforearmsneck
Today's - Back/BicepsBicep Curls 5x5Lat pulldowns 5x5Hammer curls 5x5Bent over rows 5x5Curls to shoulder press 5x5Seated row 5x5Preacher Curl 5x5Seated back extension 3x15am i gonna make it?
>>48309955what sort of equipment are you using/do you have? cause I can give you a much better routine for beginners that will take half the time, and spare you any useless exercises
feedback pls >>48318292
why/howare so many people literally doing 4 or 5 different exercises and then calling it a day?!
>>48322148intensity + compound movementsif you can do more than 4 or 5 different exercises properly then you are doing a newfag dyel machine brosplit with baby weights
>>48320107someone please tell me im not retarded
>>48322231honestly, its a pretty good routine. not meming or trolling, its good. how are your results?
>>48322231you aredeadlift is not a pullyou dont do ohpyou think 3x10 lat raise will do anything for a nattyyou think going to failure everytime is a good ideayou put chinup as the last pull movementyou alternate chinup with fucking lat pulldownyou think 3x12 shrug will do anything for a nattyyou think calf isolation will actually do anything
>>48318292>>48322087You’re spending more time at the gym than you need to. You could distribute most of that into three days with heavy and volume days for each muscle group. The current plan seems fine though if you’ve got the time. Would squat more than once a week though. Volume for each muscle group is a bit high, but if you feel you can recover from it that’s fine>>48318386Nothing missing, would swap the tricep extensions for dips though to get some extra chest volume in, right now you have more back than chest volume>>48319158Do less variations, you’re just adding empty volume at the cost of intensity. E.g. on push day you would do fine with just incline bench, cable crossovers and dips, on pull day deadlifts, rows or pull ups, curls and a rear delt exercise would be fine. Better to spend less time in the gym at a higher intensity >>48320752Not bad, like that you kept it short. Would move chin ups behind deadlifts, and do less than 5x5 for the accessories. Something like 2-3x8-10 makes more sense for e.g. curls for hypertrophy
>>48322281>Would squat more than once a week though.But there are 2 squats on 2 different days?
>>48303709>MonSquatBench Lat PulldownsFacepullsTri ExtensionsCurls>WedSquat OHPSeated RowDipsCurls Seated Calf Raise>FriDeadliftBench Dumbell RowsPulloversTricep ExtensionCurlsIts a shitty routine. I've become lazy and need to start a real program.
>>48322273admittedly I am retarded for leaving out my OHP - 3 x 5 on my Push dayWhat would you suggest I do differently?
pls rateAxBxAxxBxAxBxxAsquatBenchcable RowsBdeadliftOHPlat PD2.5 min rest, 3x10-12 every set amrap, 30 min cardio afterwards
>>48322341obviously put ohp in push, and alternate the order of bp and ohp every timedont do dips til failuredont waste time doing lat raise, get your ohp numbers up insteaddo deadlift on your legs daychange your 3x5 on the deadlift to something more sensibleditch shrugging, or at least do heavy ass rack pulls instead, heavier than your dlchinup should be the first or second on your pull daydont alternate chinup with lat pulldown as chinup is vastly superiordo 3x5 chinup instead or 3x5+2x10, and do it weightedcurl should be the last on pull daycalf exercises are a waste of time, either dl and sq is enough or you wont grow your calf as a nattydo some kind of fucking core exercise, like dead hang leg raise, which is objectively the best
>>48320107>>48322231It’s fine. Would remove the lat raises, go only to 8-10 on the rows, don’t need shrugs but keep them if you like them, do calf extensions 8-10 reps, best standing and squeeze at the top. >>48322148Don’t really need more, and it comes at the cost of intensity and recovery too>>48321941Way too much volume, doing curls 5x5 is too heavy, doing curls before the rows makes the rows harder to do as intensely. Just going deadlifts, rows / pull ups, curls, face pulls would be enough to get your bck to grow, take like half as much time and will be easier to recover from>>48321900Way too many exercises in an odd order, odd way to split it too and probably completely mismatched in terms of volume. Just take and existing programme like SL, GSLP or even SS and add some bro volume to it, will work much better>>48321760If you start actually moving some weight on squats, deadlifts and ohp after a few months of lifting, you will notice that your abs get worked a lot more, may even have the occasional soreness. The other part of this is frequency, you are essentially hitting abs every time you train which also helps.
>>48322294Ah, didn’t see it between the deadlifts there. That should be fine then, if you feel like it doesn’t cause issues with intensity to always do deadlifts and squats on the same day. You probably don’t need to do as many deadlifts as squats either
>>48322281thanks for the advice anon