HARD MODE: Dont be a faggot and say "whatever you're the most consistent with"
>>76595050Hepburn A (Power + Pump), but the fsggot advice of "whatever you're consistent with" is absolutely the right answer
>>76595050My own, because I programed it for fun. If I don't enjoy a lift, it actually hurts progress, because it becomes a chore.
>>76595100Im not autistic enough to program my own programs
Candito 6 Week
>>76595050Nuckols 28 free with a couple isolations added
>>76595100This>>76595474You can customize another program simply by adding different exercises that you enjoy bit target the same muscles. It ain't rocket science. You can even take different elements from different routines and merge them. Most programs are limited. If you can change it to your specific needs, all the better.
>>76595050Faggot answer and enjoying it is critical for long term gains. Most people don't compete in strength sports or bodybuilding so can't use that as a motivator, simply wanting to get jacked isn't enough if you hate going to the gym.Full body HLM for me though desu.
>>76595050When I lost a lost of weight and did 3x3 was the strongest I ever was and the best I ever lookedIf I knew enough at the time about steroids and sarms that was THE time to go for the gold but it's over now
>>76595050The one you like the most :^)
>>76596103Go fuck yourself dipshit
Bump
>>76595050Best gains I ever got were on Arnold split. Ran PPL for years and couldn't escape novice hell, in just 2 years of Arnold split I got bench up from 1.5pl8 (lol) to 3pl8 while being under 200lbs
>>76595050Most prolific strength gains were with every 5th day. After running a lot of differnt routines with really slow creeps I tried the mentzer thing and got decent results for once. Then made that a 2 day split (front quads /back hamstrings) and stepped up the volume a lot it's just been smooth sailing ever since. Most meaningful things I've derived from this is are the effective reps model is as close to practical truth as we have. And recovery interval is genetic so don't ignore it. Literally made better gains in my 30s than I did when I was 18.
Standard 4 day upper/lower and body push/pull (you squat on the push day and do some variation of a DL, weighted back extension etc on pull day)
>>76597702To expand on this I recently learned that vo2 maxes are more quickly and easily increased by monitoring heart rate variability. Turns out it's likely HRV applies to lifting too. Since it's tangible indicator of recovery in progress you can use it know exactly when you're most receptive to more training.
>>76595050My own upper-lower routine.
>>76595050HIT
how has nobody said starting strength yet?
>>76598317because we are talking about programs that work
super squats
>S Tier (90–100) – Elite structure, elite results5th Set – 95: Fatigue tracked like a sniper shot.RTS Emerging – 94: Autoreg waves, infinite ceiling.Nuckols 28 – 92: Elegant math, never misses.TSA Int 2.0 – 91: Surgical precision, lifter-proven.DTO – 90: Volume base, lethal peak.RTS Templates – 90: Perfect until you run it sloppy.>A Tier (85–89) – Serious work, serious gainsTSA Premium – 89: Coach in your pocket.RTS Intermediate – 88: Solid structure, big upside.Candito 6 Week – 88: Free, brutal, reliable.Max Aita – 87: Frequency without frying you.Conjugate (real) – 87: With specialty bars? Savage.LiftVault Hybrid – 86: Frankenstein that actually lives.The Bridge – 85: BBM’s one flash of clarity.Sheiko – 85: Endless sets, iron discipline.MyStrengthBook – 85: Sterile templates, clean gains.DDS Templates – 85: Practical, modern, sharp.>B Tier (80–84) – Gets you stronger, until it doesn’tNuckols A2S – 84: Overbuilt training wheels.GZCL – 83: Spreadsheet spaghetti, somehow works.SpotoShot – 83: Chest caves, triceps cry.Skynet AI – 82: Lifts by algorithm, not soul.PLTW – 82: Yesterday’s Reddit bible.Calgary – 82: Pretty UI, bland guts.Madcow – 80: Teaches you 315, then abandons you.>C & Below (<80) – Meme templates & cope cyclesBBM (any) – 79: Endless RPE spreadsheets, no PRs.BBM PBB – 78: Jacked in theory, flat in practice.5/3/1 – 77: The church of 85%. PRs once per presidency.Texas Method 4D – 75, Cube – 75, PH3 – 73,WS4SB – 72, Darkhorse – 72, Hepburn – 70,Kizen – 68, nSuns – 65, SS – 65,Smolov Jr. – 60, Bulgarian – 58,Texas Classic – 50, 5/3/1 BBB – 40: Junk volume LARP.If your program isn’t here, don’t worry. It was too weak to qualify.Reply if brown.
>>76599535>DTO – 90: Volume base, lethal peak.What is that? yes I am brown
>>76595050Adding more weight to the bar+eating more.
>>76595050Honestly just adding a ton of machines albeit after i was doing freeweights only, but then it plateaud.
>>765950503X Full body with forearm days inbetween
>>76595050>Squat (320 lbs)Candito 6 Week >Bench (265 lbs)Andy Baker’s Classic HLM>Deadlift (420 lbs)Conjugate
is greyskull good?
i was playing this stupid fucking game on hard without healing and i can't fucking beat him he can just wipe me out in 3 hits and the attacks are so fucking hard to evade i waste like 8 hours on monsoon but at least i know it was skill problem not fucking attacks
>>76599705skill issuegit gud
>>76599535Shit tier bait
had to program my own, none of the other plans worked. I just looked in the mirror, saw what was out of proportion and hit those muscles more than others. The split itself is lat focused back, side delt focused shoulder, upper chest, arms, legs. repeat rest like once a week or every two weeks. I hit abs every day. The goal is to look big in a shirt and it's working.
Programs are for retardsz just know some fundamentals and do literally whatever for whatever muscle group u want. U re not pro bodybuilder or influencer who just wants to sell shit to retards like u and then get on stage and get scored most points for best blowjob u gave judges.
>>76600001
>>76598317Don’t ever post again.
>>76599535Nice chatgpt list
Any Jeff Nippard program
>>76595050the " lift weights whenever you are bored"program
>>76601235Kys faggot
>>76601239>t. insecure retard
>>76601248Can we make love
>not a single good program posted yet
>>76601255only if you become a woman.
>>76601260then post one, you faggot
>>76601264Starting Strength
>>76595050PHUL - Power Hypertrophy Upper LowerHad my fucking flat bench plateaued for ages at 75kg x 8, went up to 105kg x 5 within a month. Hit a 3-plate Zercher for 1 rep, can do 120kg for 3-5 Pull-ups went from 8 reps unweighted to 8 reps with 20kg added on wide grip, neutral is only about 9.Incline bench went from 60kg for 5 to 85kg for 5Bodyweight of 79kg.
my program
>>76595474the importance of "programming" is so fucking overstated. If you do any exercise and make it really hard you'll grow muscle, and as long as you rest a day between doing it that's all that matters. The truth is the meathead stereotype exists for a reason. Lifting is simple in principle it just takes a lot of manual work. People want to feel special and smart so they create "programs" but that's just what worked for them. If your chest is naturally big you don't need to train it as much. If you have small triceps train them more. All these influencers just want to sell their program. The first "hypertrophy program" you google is fine and it's fine for the rest of your life. The difference between intermediate and advanced is 10 years of lifting. All this "bro it hits different" stuff is just big dumb gym freaks wanting to make something simple seem complicated so they feel smart.
>>76599577noooooooooo it can't be that simple, you have to do mayoreps and misocyclessssssss noooooo
lifting my nuts up of the ground everyday
>>76595050medium weight singles with a 50 step walk between each rep
Can someone recommend a program for someone who just wants to get huge and have fun while doing it? Please? Please.
>>76595050Upper, Arms and cardio/HIIT, Lower Though I currently only have 3 days to work out so it's more of a Lower, upper and arms, and Lower again
In theory would any program work? Is it really just consistency? Thinking about doing creeping death 2 on a cut
>>76597653Been running my own variant of an Arnold split and it's the best of everything I tried so far
>>76605041As long as it's not pants on head retarded like max effort singles every day or a detrimental amount of volume.
Candito's linear strength / control. Underrated God-tier beginner routine that took me well into intermediate with little changes to the template.
HLM full body specifically Andy Baker's Garage Gym Warrior
>>76595474I recently tried to make my own upper lower split since I can only go 3 days a week, you guys think this is retarded or something, not trying to maximise or complicate anything just want a simple workout that targets the whole body in a week, I only just started working out a couple months ago
>>76595050Hate to admit it but probably starting strength. So stupid and simple and teaches u about fatigue/progressive overload. After that I ran PPL, made some small gains but realized this is way too much volume and fatigue especially if you are strong or on a cut. So I'm doing U/L now and making great gains more then PPL but probably not SS but I got a lot of noobie gains from SS
>>76595050Blasting test and deca and fucking around lifting as heavy as I could however I could because my mind was blown by how anything I did made me get huge.
>>76607014>machinekys
>>76607014You need a lower 2. One sesh focus on glutes, the other on hams and glutes. Split up the squats and dls, because if you either of those properly, you'd be too blasted to do the other one
>>76607375>One sesh focus onquads. Sorry, my caffeine hasn't kicked in yet
>>76607378>caffieneits 12 in the morning anon
>>76607382You do know there's other cunt trees outside fatsoland
>>76607392I know but pretending they dont exist makes them mad and its funny
going from a 3x12 regimen to a 8x3 regimen and back every few weeks. helped a lot
>>76595050Push-pull split, doing 1 heavy set + back of sets at the same weight but a couple less reps.
>>76595050the program where you do 5-6 sets of 8-12 reps per muscle twice a week.Its called WEIGHTLIFTING
Nothing has ever gotten me gains.
>>76607503Try going to the gym for once, instead of shitposting on 4chan
>>76602865nobody natty ever needs mesocycles anyway, that's roider talk.
The recipe for gains is known but many, out of conceit and arrogance, forsake it.ULxUxLxPPL 6x/week is too much volume for natties unless you are hardcore gymcelling. I hope for your own sake that you are not.Add an arm day if you must, but take sets off of one of the U days in turn.Just TWO sets per exercise, first in the 6 to 9 (nice) rep range, then drop the weight and do a second set in the 8 to 15 rep range.All you guys doing 3 or more sets are leaving reps in the tank, consciously or not. >Pay attention to your inner monologue when you get near the "end" of a "tough" set - you'll see that this is true. Intensity is key. Take 2-3 minutes break, zoom in on the workout, leave no reps in reserve unless you're intermediate+ and truly know that your 1RIR is not a 3 or 4.Switch off muscle groups logically:Horizontal press -> horizontal pull -> vertical press -> vertical pull -> triceps -> biceps -> shoulder.Prioritize what's lagging first.Start leg day with hammies to warm up the knees. Use well-designed machines over barbell. Hack squat infinitely better than BB squat. Smith machine inclined keeps the tension on the pecs better than BB or DB. Many such cases.
