>>76718533
>deadlifts 3x8-12
Too much, do 3x5-8 since like on the other big compounds.
This is probably gonna take you 1.5-2 hours every session in the gym btw, but otherwise it looks fine.

>>76718533
>>seated machine flies 3x8-12
>>pendlay rows 3x8-12
No reason for these
OHP should be on day 3 not right after the bench and flies
>>seated cable row 3x8-12
>>leg press 3x10-15
No reason for these either just do yates rows on day 1 or 2
You're also missing shrugs and abs workouts

>>76718540
>No reason for these
How come? I kinda like doing seated flies and I thought more volume = good on chest? Also why yates over pendlays?

>OHP should be on day 3 not right after the bench and flies
But day 2 already has incline pressing? What should I switch it with?

For day 3 why not the leg press? It's to work the legs because squats would be too demanding on full body day.

>>76718533
What's your body weight & height

>>76718533
bro I don't have time to do 20 working sets each workout.

>>76718564
313lb 6'0"
>>76718595
I've been doing 5x5s and powerlifting routines for 2 years or so and while I do get stronger still, for a long time it also visibly improved my body composition despite my obesity, it doesn't do that anymore as much so I want to switch to volume.
>>76718540
>shrugs and abs workouts
I do muay thai and we do a fuck ton of ab work there.

>>76718533
What a shitshow

>>76718639
What's wrong with it?

>>76718639
It's fine though?

Abysmal dogshit

>>76718533


Only 6 excercises per session, odd and inconsistent rep amounts, bench once and only regular, and only 3 days a week. Unless youre trying to get your dad bod back, it's fucking shit.

>>76719666
>Only 6 excercises per session
Is that bad?
I'm looking for a 3x a week hypertrophy routine, preferably one that has OHP, bench, squat and deadlift, any reccomendations?

>>76718533
For leg day:
- also second deadlift 5-6reps per set and do RDLs and maybe use small playes as heels;
-replace calf raises with 8-12 reps of jumping squats with a dumbell. I do this for every warm actually and am now at 30 kg. Try to jumo as high as possible;
- instead of leg extention and curls which I would keep as optional, include walking lunges 2 sets of 12 steps (or more if you want endurance) with dumbells in hands. Make sure that you knee just brushes the floor. I do with 2x34kg for reference.

>>76719948
>>76718533
Also, for some of these exercises, I would do 2 sets, not 3, so that your workout takes just 1 hour, including warm-up and stretching at the end. Also, instead of triceps push down I find triceps extension overhead cable better.

>>76719948
>also second deadlift 5-6reps per set and do RDLs and maybe use small playes as heels
So less reps with deadlifts?
I have rdl on day 3.

>>76718533
You're a noob so you should be training your big compounds in the 4-6 range

>>76720047
I've been doing that for 2 years, it's hypertrophy time.

>>76718631
>313lb 6'0"
fat fuck

>>76720040
I also started with 8-10 and decided 5-6 is enough. Form is more important with deadlifts.

>>76720518
Is that also true for RDL or is more volume fine on that?

>>76718533
Are you doing 3 working sets or two warm ups and 1 workign set?

Too many exercises and sets, too long workout.

>>76720524
RDL help you maintain a good form imo, but are also more demanding. You shouldn't keep pushing when you feel super fatigued less you ack your disks. I believe you can progress, leaving 3-4 reps in reserve at least deep into intermediate level

Is this better or worse?
Day 1 Upper
>bench 3x5-8
>lat pulldown 3x12-15
>seated machine flies 3x8-12
>yates rows 3x8-12
>rear delt machine flies 3x15-20
>precher curls 3x8-12
>Ez bar skullcrushers 3x8-12
Day 2 Lower(+OHP)
>squats 3x5-8
>RDL 3x8-12
>OHP 3x5-8
>leg extensions 3x12-15
>leg curls 3x8-12
>calf raise 3x20
Day 3 full body
>deadlift 3x5-8
>incline db press or hammer strength chest press 3x10-15
>seated cable row 3x8-12
>leg press 3x10-15
>lateral raise 2x15-20
>db hammer curl 2x10-15
>cable tri push down 2x10-15

>>76720597
I like it, better then the only volume routine in the sticky which is actual abysmal dogshit.

So I got done with day 1, it took me just under 2 hours, is this fine? It did kick my ass pretty hard but that might be just cause I'm not used to high volume.

>>76721360
>2 hours, is this fine?
It is not fine. I would not spend so much time in the gym. Wasting time.

>>76721470
I mean it's only 3x a week I feel like that's fine.

>>76722924
It's not fine. Workout should be 30-40 minutes.

>>76723071
stfu brosplit bitch

>>76723071
That's not much of a workout if its 30mins

The lion
He's filled with dread
No
NO
The lion is dead

>>76723071
fag