Monday, wednesday, friday
3x30 heavy partial lateral raises
3x30 seated rear raises
3x20 ohp and 3x10 lateral raises

Tuesday, thursday, saturday
4x10 biceps curls
3x10 hammer curls
6x10 skullcrushers or rope pushdown

Sunday
Rest

This is for hypertrophy of shoulders and arms

>>75368522
I go in usually about eight or nine days per week, with three or four rest days sprinkled throughout. I try to play with every machine as well as the barbells dumbbells etc

Perfect thread. Thanks poof
I've been doing and upper/lower strength routine for a few years. I've hit the numbers I want but now I'm fat. I want to swap to bodybuilding to a) lose 20lbs and b) get bigger arms and chest.
I just started ppl but damn, doing a whole workout using pulling or pushing muscles creates such a drop in performance from the start to the end of the workout.
Just keep at it and stop bitching and I'll increase capacity?

I'm posting my routine and I don't need feedback
>work piss easy job for 10-12 hours a day at $56/hour due to government job
>spend all day in sun talking to gym bunny coworkers
>be 140lb, food doesn't even cross my mind
>be 9% body fat
>do chinups and pullups when I walk by the pipes in my garage, pushups when I wake up
>mow lawn and linetrim, garden and clean house, ontop of the physical labour i do at work
>live 5 mins from beach, spend all weekend swimming and chatting up dumb sheilas

S: Full body 1
M: Full body 2 and long run
T: Rugby practice 1
W: Full body 3
T: Full body 4 and rugby practice 2
F: Short run
S: Rugby game

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PPLF, Push Pull Lower Funday. Funday is important. I do whatever the fuck I feel like there, mostly shoulders and arms but sometimes its an extra back day or some esoteric workout

>>75368522
Pec Deck
Bench
Cable Rows
Shoulder press
Lat Pulldowns
Tricep pushdowns
Bicep Curls
Roman Chair
2 - 3 times a week. In for new ideas.

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>>75368522

>>75368553
You are trying to lose weight so I assume you are eating below maintenance in which case it's normal to have a drop in strength. But also even within PPL you should have some variety of muscles used each workout and avoid redundancies. Without seeing your exact routine we can't say if that's an issue for you though.

>>75368677
Nice never skip funday but also you could incorporate it into your regular routine by just changing things up a lot rather than having a whole workout for that

>>75368689
Nothing for quads? I would play with them a little bit because you'll be using them a lot once you're ready for a real routine

>>75369412
There are a lot of redundancies here. You don't need to hit chest with four different workouts on chest day and you don't need five different rows on back day. Pick the ones you want to focus on for now, do them until they get boring, then swap for the others. Imo you have too many workouts each day too you just focus on less and you'll be able to go heavier

This is mine I've been working on. Goal is gain strength and lean bulking right now 27 M 5'10" 173lbs.:

Legs 1
Squat
Deadlift
Leg extension machine
Leg curl machine
Calf press machine

Push 1
Flat Barbell Bench
Bodyweight Dips
Seated Cable OHP
Cable Lateral Raise
EZ bar skullcrushers

Pull 1
Pull-ups
Lat pull-downs
Standing chest-supported barbell row
Hammer curl
Shrugs
Barbell bicep curl

Legs 2
Deadlift
Squat
45 Degree Back Extensions
Leg curl machine
Leg Extension machine
Calf Press machine

Push 2
Incline dumbbell bench
Diamond Push-ups
Cable Flys
EZ bar skullcrusher
Cable lateral raise

Pull 2
Standing chest-supported barbell row
Lat pull-down
Face-pull
Farmer’s carries (shrugs if gym is crowded)
Hammer Curl

Active Rest/Cardio day (40-50 mins elliptical)

Abs every other day at the end of workout, alternating between straight leg captain’s chair and weighted crunch machine

Repeat

And take a rest day whenever I feel like it (2-3 times a week

>>75368522
>>75368544
>>75368566
>>75368677

Nice dubs

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I do Push Pull Legs with this routine

Which of these variations should I do? (or tell me if you have any suggestions to change something in the routine)

push:
lateral raises x 3
behind the neck press x 4
incline dumbbell bench press x 3
Reverse grip bench press x 3
machine flys x 2
pushdowns x 2
Overhead barbell triceps extension x 3

pull:
pull ups x 4
dumbbel pullover x 2
chin ups x 2
cable rows x 2
t bar row machine (wide grip) x 2
Hammer curls x 2
barbel bicep curls x 2
incline seated bicep curl x 2
rear delt flyes machine x 2
wrist curls x 5
reverse wrist curls x 5

legs:
Lateral raises x 3
deadlift x 3
good mornings x2
reverse lunges x 3
lying down hamstring curls x 2
squat x2
quadriceps extension x 2
calf raises machine x 2
Chair leg raises x 3
decline crunches x 3

(Im the strongest soldier of alex leonidas)

I started a ppl recently after doing 3x full body

Push
Incline dumbbell press
Dumbbell ohp or seated shoulder press machine
Tricep extension
Pec deck
Weighted crunch machine

Pull
One arm bent row
Shrugs
Lat pulldown
Preacher curl machine
Reverse pec deck

Legs
Leg press
Rdl
Calf machine
Sometimes leg curls
Ab machine
Wrist curls/reverse wrist curls (hands are too dead to do on pull day)

I will take an extra rest day here and there and usually do some treadmill or bike after lifting or on rest days.
I want to try and fit in some extra shoulder work.

>>75368677
>tfw no funday
Going to have to pencil this in

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Compound focus with accessories. This is an AxBx routine. If I feel like I need another rest day I'll take it.
Workout A
Squat 5x5
Bench 4x8
Inverted Row (supinated) 4x8
Lying tricep extension 3x10
Hammer curl 3x10
Leg raises 3x10

Workout B
Deadlift 1×5
Press 4x8
Pull ups 4x8
Reverse curl 3x10
Lat raises 3x10
Leg raises 3x10

>>75368522
A
OHP 5x5
Weighted Ring Dips 5x5 (Dropping weight to failure if I fail the 5x5)
Upright Rows 5x5
Barbell Curls 5x5
Reverse Grip Curls 5x5

B
Weighted Pull Ups 5x5 (Dropping weight to failure if I fail the 5x5)
Bent Over Rows 5x5
Bench Press 5x5
Barbell Curls 5x5
Reverse Grip Curls 5x5

Legs
Squats 5x5
Deadlift 5x5
Zercher Deadlift 1x5 (After each set of Deadlifts)
Bulgarian Split Squats 3x10

AxBxAL
BxAxBL

I'll be introducing 30 minutes of cardio on my x days eventually.

>>75370820
I'd bench press first on B day for safety reasons. The upper back muscles are what keep your shoulder in a safe position on the bench press, so you don't want to go in fatigued. C day might be tough to complete as the weights increase, it might be worth adding either squats/deadlifts to a different day or only doing one of them per week. If you train hard you can alternate squats and deadlifts weekly and make progress. If you can handle the workload I wouldn't change that though.

>>75370835
That's not a bad idea, my bench has been my weakest lift and maybe that's why. I don't train DL or Squats that hard. Thanks for the tips.

Upper(I always spam 2 sets light weight after each exercise)
>w dips 6x12
>pull-ups 6×12
>bent over rows 6x12
>ohp 6×12
>chinups 6×12
>Skulls 8x12
>curls 8x12
>rear delt flys 8xfailure
>side raises 8xfailure

Lower
>back squats 4x10
>rdls 6x12
>spam sissy squats.
>calf raises 6x +-30

Rest
>dragon flags 10×12
>forearms
>neck

Nobody in this thread has actually posted and progressions, which just confirms /fit/ is 99% dyels with <1 year of training experience.

Like look at this shit>>75370820

DROP SETTING WEIGHT RING DIPS.
First of all NOBODY does ring dips weighted. It's a movement for gymnasts. Thats your first mistake.
Now lets assume you somehow manage 5 reps with 10kg. Now your going to drop weight to what, bodyweight? Assuming you weigh 80kg, Your basically going from a 90kg lift to a 80kg lift. Your going to get 2 reps maybe and then your done. You can't drop set weighted dips.
Hilariously, you even have weighted pullups in your routine which would be EVEN harder to drop set.
And your doing sets of 5 with fucking CURLS. How are you ever going to progress? Your going to add 2.5kg now all of a sudden you lost a rep because going from curling 40kg to 42.5kg is actually big increase. Thats the kind of progress you would be happy with to get in a month.

Why in gods name would you do zercher deadlifts AFTER deadlifts and your STILL doing squats before that AND bulgarian split squats afterwards. Either your using 50% of your max here or you will simply not be able to complete this workout.

Just give up homie and do literally any program by someone who looks like they lift.

>>75370918
No thanks, I'm happy with my wonky program.

>>75370961
So how exactly does a session look with weights? Because I already explained to you how much of a trainwreck this is.

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Not 3 x 8
Doing 5 x 5
Just can't change the setting for some reason

>>75368522
My routine is a little unorthodox. It’s like an upper / lower combined with PPL.
Sunday: upper body
Monday: lower body
Tuesday: abs, shoulders, forearms
Wednesday: chest and triceps
Thursday: biceps and back
Friday: legs (I usually skip second leg day)

>>75368522
AxBxAxBx etc.

A
-Squat
-Bench
-Weighted pullups

B
-Deadlift
-OHP
-Abs

5 mile run on rest days

Tuesday
8 mile cycle to volunteering + 8 mile cycle back

Right now that's it. Over Summer I was walking 90 minutes twice a week and running three times per week (couch to 5k)

Over Winter I'm thinking about maybe maintaining with one run per week (maybe Saturday or Sunday so I can run in the mid-day sun) and then lifting a few times and yoga in between.

Suggestions?

I train every day because I'm a gymcel.

T/Th/Sa/Su - Pull
Pendlay Rows
Pullups

M/W - Push
Incline Bench
BTN Press

F - Legs
RDLs
Shitloads of calf raises
Deads probably every other week

>>75368537
Based. The higher end of the hypertrophy rep range is extremely underrated.

rate my deadlift day of today:
>deadlift 2x12 88kg (progressed 2 reps)
>deadlift 2x10 70kg
>wide grip rows I just did sets of 5 with 10 secs of rest until I reach failure I was tired

>>75368522
AxBxAB or AxBxAxx/ BxAxBxA or BxAxBxx
A:
35 minute run on treadmill
BB Squats 4 x 10-12
Pull ups 6 x 4-6
Bench 4 x 5
Arnold Press 4 x 12
EZ bar curls 3-4 x 10-12
Leg press 3-4 x 10
Cable Crunches 3 x 15-20
Side bends 3 x 15

B:
35 minute run on treadmill
Deads 4 x 5
Pull ups 6 x 4-6
OHP 3 x 2 + 3 x 10
RDL 4 x 10
DN curls 3-4 x 8-12
Cable Crunches 3 x 15-20
Side bends 3 x 15
Plank 1:00 X 2

>I'm DYEL

>>75370918
What's progressions? Do you mean increasing weight over time? I see that as implied if so

>>75370961
how much weight do you deadlift, squat, zercher dl and bss for the rep ranges in your post?

30 mins cardio
A:
Clean/Squat/Press giant set
B:
Pullups/Pushups

Lifetime natty.
>>75372124
based

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>Monday/Wednesday/Friday
Kettlebell Halo (Warm-up) - 3x10 (per side)
Freestyle Swimming - 1h
Push-ups 3x20
Sit-ups - 3x20
Elliptical Machine - 1h

>Tuesday
Deadlift - 2x5 / 1xF
Dips - 3x10
Bulgarian Split Squats - 3x10
DB Single-arm Shoulder Press - 3x10
Leg Extension Machine - 3x10
EZ Bar Curl - 3x10
Hamstring Curl Machine - 3x10
Upright Row - 3x10
Treadmill Sprint Intervals - 6x400m
Air Bike (Max Intensity) - 10min
Elliptical Machine - 30min~1h

>Thursday
Neutral Grip Pull-up - 3x10
Hip Adductor Machine - 3x10
Bent-over Row - 2x5 / 1xF
Hip Abductor Machine - 3x10
Captain Chair Leg Raises - 3x10
Calf Raise - 3x10
DB Farmer Walks - 3xVariable
Dead Hang - 3xVariable
Treadmill Sprint Intervals - 6x400m
Air Bike (Max Intensity) - 10min
Elliptical Machine - 30min~1h

>Saturday
Treadmill Walking (Warm-up) - 10min
Treadmill Steady-state Running - 3km in lowest time possible
Elliptical Machine - 1h

>Sunday
Rest

What does /fit/ think? Anything I'm missing (besides a brain) here?
The Monday/Wednesday/Friday workout is mandatory to me, but I'm flexible about everything else.

>>75368522
A/a
weighted pull ups 4xf
deads 3x5 or 4x10
front squats or hang cleans 4x10
seated incline db curls 4x12

Bb
weighted dips 4x12
squats 5x5 or 4x10
OHP 5x5 or 4x10

ezpz

>>75368522
ABx...repeat

A
>sandbag to shoulder OR sandbag squats OR bear hug carries OR loading over bar
i just choose one movement with my sandbag and go hard and choose a different movement next time. as long as i'm progressing in work done each week then it's fine. once i master a bag i jump 10kg and repeat. i'm currently working with a 70kg bag. sometimes i need to skip a session from fatigue.
>hanging leg raises superset with lying leg raises
2-3 sets to failure

B
>push ups or dips or pike push ups
>pull ups
3 sets each
usually tricep band pushdowns or overhead tricep extensions
sometimes fat grip curls
sometimes one arm db ohp
high rep banded facepulls on both days

>>75368537
>3
>4
>6
HAHAHAHAHA
>30
>20
>10
HAHAHAHAHAHAHAHAHAHAHAHAHAHAHAHA
>hypertrophy
HAHAHAHAHAHHAHAHAAHAHHAHAHAHAHAHAHAHAHAHHAAHA
Sacroplasmic or myofibrillar bro? Oh god do I even have to ask lmao. I gotta see this physique please post.

Monday:
Hip thrust 3x8
Kickback machine 3x8-10
Leg extension 3x8-10
Glute focused hyperextension 3x10-15

Tuesday: Rest

Wednesday:
Barbell Bulgarian split squat 3x8-10
Hip thrust 3x10
Single leg press 3x10
Cable hip twist 3x-10-12
Face pulls 3x10
Bicep curls or lateral shoulder raise 3x10

Thursday:
1 hr stair master
Decline sit ups 3x10
Lying leg raises 3x15
Standing leg raises 3x10

Friday:
RDL 3x6-10
Smith machine hip thrust 5x10EMOM
Leg press 3x8-10
Abduction machine 3x10-20

Saturday + Sunday: Walk/hike

You guys do a lot of volume

>>75372636
I forgot the icing on the cake
>6 days a week

Holy fuck this board is noob infested.

>>75372636
>>75372643
what is your routine?

>>75372636
>>30
>>20
>>10
nothing wrong with this


6 sets of 5 are dyel though he'd be better off building up his cardio

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In no particular order:

Swim day
Bicycle day
Run day
Lift day 1: push ups, weighted squats, rdl, hip thrusts
Lift day 2: inverted bodyweight row, zelcher squat, backwards lunges with dumbbells, kettlebell swings
1-2 rest days.

Bonus: sometimes I squeeze in an extra core workout: crunches, flat leg raises, planks.

>>75373133
30 reps is endurance, anything above 5 gets into endurance territory and won't stimulate myofibrillar growth. It will just stretch the sacroplasms to fit more glycogen fuel in them. If you take a few weeks off lifting you'll lose your "gains" because they were just sacroplasmic bloat. That's what noobs mean by "hypertrophy." There's two types of hypertrophy, sacroplasmic and myofibrillar. Myofibrillar is actual new muscle fiber growth. Sacroplasmic is just the hose around them that fuels them, high reps training just stuffs those with sugar and while it does make the muscles look more puffed up, it's not permanent muscle gain and it's not strong, it's enduring. Do low reps to failure, around 5 reps, and you really don't benefit from doing more than one failure set. If you need a warmup or two so be it, but don't fatigue your max. If your warmup causes your max to be lower, you won't hit as high of a weight to failure. Overload stimulates myofibrillar growth. Stop saying hypertrophy, you noobs say it wrong anyway. Hyper and trophy don't suddenly get pronounced different because they're together.

>>75368522
I need help with distributing accesory lifts.
I do 2×5, 1×5+ for everything but deadlift (greyskull)
A
Bench
Row
Squat

B
Ohp
Deadlift
Squat

And I do lateral raises, chins, and face pulls every lift day. I'm feeling like its a little too much but should also add biceps.

How would you distribute it. Chinups with rows or deadlifts? Lateral raises with chinup days only?

>>75373182
fuck off bot you never lifted a single day in your life
post body
you literally won't because you're a fat bot

>>75373182
You dont know what you're talking about.
I can bet you never did sets of 20 for any substantial amount of time

>>75373223
better yet post body

>>75373182
>you noobs say it wrong anyway.
This, I always laugh when these so called scientific minds like Jeff Nipplard say it wrong. It's the opposite of atrophy which pretentious zoomers probably say like "ayy-triphy"

>>75372308
How you increase the weight over time is the key to every successful program. If you don’t write any progression into your program I’m just going to assume you randomly add weight, but it’s impossible to know if it’s every session or every week or month or whatever.
If you have a set rep scheme that is like
3x5-8 it’s implied you start with a weight you can do for between 5 and 8 reps, and when you get 8 reps or more you add weight and when you get less than 5 you either remove weight or keep it next session. That is a sensible approach to programming. Since most of the routines posting here miss that very important part I can only assume they are all noobs.

>>75368522
2 day split. Alternating ABA / BAB weekly. MWF.

A Day
3x5 Squat
3x5 Bench press
1x5 Deadlift
2x8-12 Asst. Dips
B Day
3x5 Squat
3x5 Overhead press
3x5 Pendlay rows
2x8-12 Asst. chinups
Both days
30min cardio in morning, separated from lifts.
3x5 decline bench situps or 3xfailure flat weighted situps
3x8 Hyperextensions
TueThurSatSun I do 30min cardio or 20min of treadmill

Yes it's taken from the sticky. I've been on it for a while and wanting to change my routine but idk how.

>>75373152
sex day?

>>75368522
That tricep exercise don't fuck your elbows??? Do you just have to do 20 reps?

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>>75373278
this is a nice program

>>75373266
I think that's implied unless stated otherwise. And it's a separate aspect of working out from the routine itself. People are posting the things they want feedback on but yeah if they don't know they should be progressing then noob

>>75374131
I mean there are like half a dozen people here posting their 5x5 curl routines, I think its pretty clear for them its not implied.

>>75374293
no shit, because they state otherwise.

Do you think people who just post the exercises without set/reps are doing 1RM for everything and calling it a day? Or is it more likely they're doing the common sense thing that you described? When I was a noob I remember one of the first things I learned was to always get at least 8 reps in a set

>>75368522
>day 1
5x6+ BP (I'm adding reps for my discs are numbered)
3x8 Barbell row
3x3 pullover
3x3 reverse dumbbell flyes
3x3 biceps curl
3x3 barbell wrist curl
5x20 conan's wheel (abs)
>day 2
5x6+ zercher squat
5x5 OHP
3x12 squat
3x3 barbell shrug
3x12 walking lunges
3x25 calf raise
3x10 shoulder lateral raises
5x40 russian twist
>day 3
3x8 biceps curl
3x12 wrist curl
4x10 triceps extension
4x16 shoulder front raises
3x12 dumbbell row
5x40 dead bug
I may exchange biceps for squats and change the wrist curl for another thing, recommendations? I'm a begginer

All reps are around 8-12 failure.

3x cable chest flies
3x cable bentover lat pulldown
3x cable facepulls
3x dumbbell rdl
3x leg extension machine
3x leg curl machine
2x 3x single arm lat pulldown machine
3x lat row machine

Focusing on getting a larger back and hams, but overall my entire body gets hit. This is all in one go and I'm destroyed afterwards and need like 4 days rest, love it. Fits best into my schedule.

I have a dogshit PPL routine, pls help your boy fix this l
>Push
4x8-10 bench press
4x8 military press
4x8 tricep push down
4x8 shoulder press
4x10 chest press
>Pull
4x10 hammer curl
4x10 pull-down
3x8 crunches
3x15 barbell curl (lower weight)
4x10 dumbbell row
>Leg
3x8 squats
4x5 deadlift
2x10 Bulgarian split squats
3x8 pelvic thrust (only when alone)

>>75374453
If you're focusing on getting a larger back and hams then do the back and hams stuff first in the routine

>>75374473
I can do the RDLs first, makes sense for stretching.
But I need the rest inbetween, my forearms are rocksolid towards the final reps.

>>75368522
A
3x5-8 Bench
3x5-8 OHP
3x5-6 Squats
Whatever push exercises I feel like doing to hit the rest of the body

B
3x5-8 Rows
3x-5-8 Pulldowns
3x5 Deadlifts
whatever pull exercises I feel like doing to hit the rest of the body

I hit biceps, abs, triceps and chest every day I work out. I don't keep track of weights and just try to work out as hard as I can that day. I work out 3 days a week.

R8 please.

>>75375009
Yes do compound movements first.

Chest/triceps
>2xF DB flat bench
>3xF DB incline
>3xF pec deck
>3xF dips
>3xF rope pushdowns
>2xF straight bar overhead tricep ext

Shoulders
>4xF plate fed overhead press machine
>5xF unilateral cable lateral raise
>3xF facepulls
>4xF rear delt cable flies

Back/biceps
>4xF pull downs
>4xF Pull ups
>4xF bent over rows
>5xF incline bicep curls

Don’t do legs cause can’t be fucked.

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>>75368522
Why not. Upper-lower-X-Upper-Lower routine with some play to it. Light cardio in between. When I dont have time during the weekend I do Upper-Lower-X-Full body instead.

>>75373182
You are a retard.
We are not talking about powerlifting.
Stop with your "it s not true muscleeee" bullshit.
30 reps can be good for weird muscles like deltoids, i basically make them suffer as much as possible till i reach failure, with high reps being better because otherwise deltoids won't receive enough stimulus to grow.
Try your "5 reps high weight" shit with shoulder exercises like lateral raises and see if deltoids grow. They won't.

>>75374465
Pls respond brahs

Day 1: Chest and Back

1. Flat Barbell Bench Press – 4 sets of 6-8 reps
2. Incline Bench Press – 3 sets of 8-10 reps
3. Lat Pulldowns – 4 sets of 6-8 reps
4. Seated Plate Loaded Rows – 4 sets of 8-10 reps
5. Chest Flyes – 3 sets of 8-10 reps

Day 2: Shoulders and Arms

1. Plate Loaded Shoulder Press – 4 sets of 6-8 reps
• superset with 2x12-15 front barbell raises
2. Dumbbell Lateral Raises – 3 sets of 10-12 reps
3. Cable Straight Bar Bicep Curls – 4 sets of 8-12 reps
4. Tricep Pulldowns – 4 sets of 8-12 reps
5. Face Pulls – 3 sets of 10-15 reps

Day 3: Legs and Abs

1. Hack Squat – 4 sets of 6-8 reps
2. Hamstring Curls – 3 sets of 8-12 reps
4. Leg Press – 4 sets of 10-12 reps
5. Hanging Leg Raises – 3 sets of 10-15 reps

can I get some feedback on my routine, I just started it from a very low volume program. Current weight, idk cause scale broke but Ima assume
> 87kg, around 18% bf 6ft.
>lifting 1 year and 10 months
>bench 1rm 120kg, do 100kg for 6-8 reps
>100kg plate loaded shoulder press for 8reps

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GOD routine coming through

AxBxCxx

A
3x20 Bench Press
3x20 Cable Row
3x20 Back Extension (lower back variant)
3x20 Tricep Extensions
3x20 Bicep Curls

B
Mile Run

C
Farmer's Walks
3x20 Leg Extension
3x20 Back Extension (hamstring / glutes variant)
3x20 Ab Crunch Machine

>>75373182
Post body.

>>75370271
plz respond

>>75374465
You should start with compound movements then go to isolations. on Pull day you start with hammer curl which is isolation, you can swap it with the row or pull-down. Move chest press up on push day for the same reason. Leg day is fine in this regard. On leg day if you don't want to do thrusts you can see if you can do 45 degree back extensions at your gym to target similar muscles

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>>75368522
So far this routine feels the best for me:
MONDAY - CHEST/TRICEP/SHOULDERS
3x8 Bench Press
3x8 Inclined Bench Press
3x8 Shoulder press Machine
3x8 Tricep cable push down

WEDNESDAY LEGS
3x8 Squats
3x8 Leg curls
3x8 Leg extensions
3x8 Barbell Romanian Deadlifts

FRIDAY BICEPS/FOREARMS/BACK
3X8 Pull ups
3x8 dumbbell curls
3x8 Row machine
3x8 cable wrist curls
3x8 cable wrist extensions

>>75370271
For your leg days, squat AND deadlift is too much. It also doesn't really make sense that both of your leg days are hell but your pull days especially 1 are a joke.
Just do deadlifts on Pull 1 and drop the deadlifts from your leg days. I would also drop leg extensions from 1 of your leg days and hit some other part that you never hit like adductors or glutes.
Active rest days are also bullshit. If your working hard enough, you earned your rest. Unless you have some specific reason you need to/want to do cardio, skip it or it will just make you want to stop training.

>>75368522
Switched from 3x/week fullbody a couple weeks ago to 4x/week UL. Shifted some minor stuff around to lower day to even out session lengths, and also added a little bit of arms on second lower day, probably should add shoulders to that too. So far so good I think, but need to give it 6-8 weeks to be sure.

Everything on Upper days is 4 working sets, Lower days everything is 5 working sets, except for the added arms (4 sets). Everything 5-10 reps, once I hit 10 I bump up weight enough to go back down to 5-6.

Upper 1
Back: Pullups or lat pulldown
Back: Horizontal row
Chest: Incline Press
Chest: Flat Fly
Shoulders: Lateral raise and rear fly superset
Bis: Curl variation
Tris: Pushdown/pullover variation

Lower 1
Quads: Hack Squat or Leg Press
Hams: Leg curl
Calves: Calf raise
Abs: Ab wheel or leg raise
Forearms: Wrist curls or roller

Upper 2
Chest: Flat Press
Chest: Incline Fly
Back: Horizontal Row
Back: Pullups/Lat Pulldown
Shoulders: Lateral raise and rear fly superset
Tris: Pushdown/pullover variation
Bis: Curl variation

Lower 2
Hams: RDL or back extension
Quads: Leg extension
Calves: Calf raise
Bis: Curl variation
Tris: Pushdown/pullover variation
Abs: Ab wheel or leg raise
Forearms: Wrist curl/roller

>no barbell squats or deadlifts
I know, it's intentional. Bad facet joints in my back, so bad idea to load up spine with a ton of weight. I make do without them, even if it isn't ideal.

been doing this for a couple months, takes me about 1 hour and a half. full body 4x/week

A
4x4-8 10kg weighted pull-ups + 4x4-8 10kg weighted dips
3x6-9 weighted crunches machine
3x4-8 preacher curls
3x7-10 cable lateral raises
3x8 leg extension OR hamstring curls
3x10-12 dumbbell pullovers

B
4x4-8 15kg weighted chin-ups + 4x8-10 10kg weighted hanging knee raises
3x4-8 peck deck + reverse rear shoulder OR incline chest machine
3x10 MTS V-Squat
3x7-10 shoulder press machine
3x6-9 weighted crunches machine
3x4-8 triceps pushdown

Monday
Bench press 5x4
Chest supported row 5x6
Shoulder press 3x8
Lat Pulldown 3x8
Lateral raise cable 3x10
Dumbbell Hammer Curl 3x8
V-Bar Pushdown 3x8

Tuesday
Barbell Squat 5x4
Romanian deadlift 3x8
Barbell Shrug 3x8
Leg Extension 3x10
Weighted Crunch 3x20

Wednesday
5km Speed Run RPE 8-9
Lying Leg Raises 4x Failure

Thursday
Overhead press 5x6
Chest supported Row 5x5
Chest press machine 3x8
Lat Pulldown 3x8
Cable lateral raise 3x10
Barbell curl 2x8
Overhead Tricep Extension cable 2x10

Friday
Deadlift 4x4
Shrugs 3x10
Leg Curl machine 3x10
Weighted Crunch 3x20
HIIT (Assault bike Tabata) x 10 minutes

Saturday
Weighted chinup +10kg 3x Failure
Weight dips +15kg 3xFailure
Hanging Leg Raises 3x Failure
Barbell curl Pyramid sets; 6,8,10,14
Lateral Raise 3x12
Overhead tricep extension 3x15
Bayesian cable curl 4x15

Sunday
Rest / Hiking

>>75368522
Monday: morning run
Warm up + stretches + core
Pullups (weighted) + rope climb + row variations + farmer carries + deadlifts + biceps curls

Tuesday: warm up / core + Anchor press + pushups (with bands for added weight) + dips (weighted) + tricep extensions + kettlebell circuits

Wednesday: morning run + warm up / core + legs - usually kettlebell lunges + kettlebell squat variations + kettlebell Romanian deadlift variations

Thursday: Tuesday and Monday combined just without the running

Friday: Mobility (like Cossack squats / deep squats / windmills) + stretching + arm isolation

Saturday: Running + full body kettlebell circuits + sandbag circuits

Sunday: Wrestling + bag work + mitt work.

>>75376296
true muscle with no endurance is useless muscle
Learnt this the hard way, I used to only do 3x5 on my compounds and at some point the progress slowed down and I unironically felt a lot of friction inside the muscle while contracting, like my contractile units were too big for the sarcoplasm.
Since then, I started doing more volume and I can use my strength and increase super consistently every time I train.
Might depend on genetics wether you can get big off low reps but in my case it wasnt enough

>>75368522
My reps per set is pretty random I'm new and still figuring it out usually I do 10-12 reps as a warm up and then 12-15 then to failure.
Wednesday
>Bench press 3x10-15
>Db press 3x12-20
>Flys 3x10-12
>Push ups 3x20
Thursday
>Ohp 3x10-15
>Lat raises 3x10-15
>Dips 3x5
>Cable push downs 3x15-20
>Dumbbell rows 3x15-30
Friday
>Pull ups 3x5
>Bent over barbell rows 3x15-20
>Lat pulldowns 3x10-15
>Cable rows 3x10-15
>Face Pulls 3x15-30
>Bent over flys 3x10-12
Saturday
>Barbell curls 3x10-12
>Overhand barbell curls 3x10-12
>Hammer curls 3x15-20
Sunday
>Hanging crunches 3x10-12
>Bicycle crunches 1x100
>Leg raises 3x30-50
>Plank 2 minutes
>Side planks 2 minutes

Sort of a push push pull pull abs I guess inspired by the work out planner ppl routine on yt.

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>>75368522
New mon, heavy cmpds

Bench
Front Squats 2-3xF
Rows, DL light, Trap shrugs
Gorilla OHP
Calves
Abs, lombar or sides, rear neck
Shoulders, Arms, forearms

--x


New tue, hypertrophic volume

OHP
Calves
Dips major
Pull-ups weighted
Pullovers, unilat pulldown
Shoulders, Arms, forearms
Wheel + lower abs
Neck

---x


New Wed, legs heavy compounds

Squat 5x5s + 2x GMs
Trap bar DL
Leg adjacents (Bulgarian, leg
Abductors
Abs heavy, lombar, rear neck
Arms, forearm twist

---x


New Thurs, alt. upper I

Incline bench + pec deck, rear delts
Calves major
Leg Ext. + Leg Curl
Pull-ups weighted + Z Rows
Shoulder - Lateral raises
Arms, forearms
Ab wheel

--x


New fri, alt. upper II

Lu raises + 5plate rear delts
BNOHP + Gorilla OHPs
Dips 3x20 (goal)
DB pullover or seated Cable Pullover
Pulldowns + cable rows
Major arms, 10-12 sets
Forearms combo scotts


---x

Saturday, hammies

DL, Trap shrugs
Hamstring adjacent, Smith machine good mornings
Abductor
Abs heavy
Lombar or sides, rear neck
Chin ups
Calves
Neck frontal

I run a PPLxPPLx so it’s 6 days in over 8 days.
>Push
Incline DB press 4x6-8
Seated DB shoulder press 2x8-10
Machine shoulder press 2x8-10
Dumbbell Flies 4x8-10
Side Laterals 4x12-15
Overhead Dumbell Extension 3x12
Cable Pressdown 3x12
>Pull
Weighted chins, 5x6-10
Cable V-bar rows 3x6-8
Chest supported machine row 3x8-10
Shrugs 3x10
Rear delt flies 3x12-15
Incline curl 3x8-10
Preacher curl 3x12-15
Supinated grip pull downs 2x15
Pullovers 3x10
>Legs
Hamstring curls 2x15
Belted squats 3x6-8
RDL 3x8-10
Glute bridge 3x8
Leg extension 3x10
Hamstring curl 3x10
Calf raises 4 x failure
I also do cable crunches and hanging leg raises for abs around 4 days a week

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>>75368522
Day 1: Jefferson deadlifted calf raises 2 sets with each grip orientation, 10-30 (so that's four total dls and 40-120 calf raises).
Day 2: rest pause press to failure 5-12
Landmine press one on each side to failure 5-12
Dumbbell French press rest pause set to failure 5-12
Day 3: dumbbell upright rows to failure rest pause 5-12
Bent over dumbbell unsupported unilateral rows to failure one set each side 5-12
Dumbbell alternating curls rest pause to failure 5-12
Day 4-7: spread out one set of close grip pullups/chin ups to failure, one set of 30 leg raises with an isometric at the end, one set of 60 rocking neck bridges, and a few of those CoC hang grippers. I try to focus on recovery on those days. I also regularly take extra rest days between days 1-3.
>Inb4 you look like shit
Use this for reference

>>75381198
Oh yeah they're Roman chair leg raises lol

currently 6 months in this routine
i do

>chest
flat bench, dumbell curl to seated incline curl superset, incline bench, tricep pulldown, weighted crunches, russian twist
>shoulder
ohp, dumbell curls superset incline seated curl, side dumbell shoulder, face pull, weighted crunches, plank
>backs
barbell row, dumbell culrs superset incline curl, pulldown machine, dumbell row, weighted crunches and russian twist

run 5km plus 5km walk everyday
swim 1km once week
bike 20km+ once week

i approach the weights as 2 warmup sets high rep 3 working sets 12 rep and 3 heavy sets 5 rep

Ive now been trying to do only heavy sets low rep(5 -8) this past week
any tips? I feel like I should be getting more doms on my bench… every other lift I can feel the muscle burn and feel so pumped but the chest is the one that I dont feel that much unless I do heavy weight sets

almost one year noob here

PPLXPPX
push: bench press, OHP (both 3x5 then 1x10), incline press 3x10, skullcrushers 3x12
pull: weighted pullups 3x5, 1xF no weight, lat pulldown 3x10, barbell upright row 3x10, bicep curl 3x12
legs: squats 3x5 then 1x10, hamstring curls 3x10

>>75381242
bump for some brohelp

I do a lot of stuff by feel so this is a very un-rigid sort of program. Rep ranges are approximate and not hard and fast rules, and I occasionally fuck around with choosing different intensities at the start of a cycle that might land me outside the listed ranges. The actual performance targets I end up setting for myself are based on estimated reps-in-reserve (3 or fewer on week 1).

All exercises start at 2 sets apiece for straight sets, and 1 top set plus 2 rounds of myoreps for exercises listed as being done with myoreps. I add a set or round of myoreps to a lift going into my next week of training if I'm not getting sore (or sore enough) from the volume I'm doing. I know two sets per muscle per session is low but at least for now I seem to respond to it.

I also add either a rep to my first set or 5 pounds to the weight and try to match reps week-over-week. I generally deload every fourth week.

Push A
Bench 8-12 reps
Cable Side Lateral Raises 8-12 reps (top set and pseudo-myoreps: I do one arm at a time and whenever I finish an arm I go right into the next round of myos with the other arm)
Cable Triceps Pushdowns 8-12 reps (top set with myoreps)
Standing Calf Raises 15-20 reps
High-bar Squats 6-10 reps

Pull A
Cable Rows 10-15
Shrugs 10-20
Seated Incline DB Curls 8-12
Cable Straight Arm Pulldowns 8-15 (top set with myoreps)
RDLs 8-12

Push B
Incline DB Bench 10-15
Cable Upright Rows 8-12
Cable Overhead Triceps Extension 8-15 (top set with myos)
Standing Calf Raises 20-30
High-bar Squats 10-15

Pull B
Lat Pulldown 10-15
Seated Incline DB Curls 15-30 (top set with myos)
Shrugs 20-30
RDL 10-15

I should probably be getting both a horizontal and a vertical pull per-session instead of per-week (same with a flat and an incline push). I deliberately don't do anything dedicated for glutes cause I'm still dieting off excess fat and my ass doesn't need to be bigger right now.

>>75372456
Good routine

I do a modified version of Bill Starr's 5x5 SSS routine.
>Back squats replaced with front squats
>Bench replaced with OHP
>Leg assistance work replaced with ab/core assistance work