>>76781395
U/L/U but I also like 3 day full body

>>76781395
It's mostly how it all fits together. I don't think routine is a big deal if a muscle is getting hit every 3 to 5 days.

I don't go 4 days doing a front/back split because I need it. I do it because my cardio overlaps with my trips to and from the gym. Hell sometimes I go on the middle day just to top off on cardio if I'm going be extra lazy that weekend. If I did cardio I'd probably only show up to the gym every 4th and 5th day to do halves of a fullbody and just do whatever the other 3 days.

Been driving myself crazy looking for the perfect routine. I started out ppl but slowly wanted to focus more on my delts and shoulders/upper back seperately.

Im kinda thinking

Arms and abs
Backs
Shoulders
Legs and abs
Chest

Or chest
Legs and abs
Shoulders
Back amd arms
Abs

Been stuggeling to hit my delts

Finally did a seperate shoulder and back workout and i felt a nice burning in my delts, but this morning i only have neck doms. Since i have been stuggeling to isolate delts, i 100% expected sore delts this morning

>barbell shrugs
>dumbell shrugs
>arnie press
>,dumbell ohb
>barbell ohp

Any suggestions? Remove trap work?

My ohp is at least 80.
Im barbell shrugging same weight as my bench at 170. Dumbell shouldee pressing im trying to stick in the 30 lb range

>>76781395
U/L/U/L or U/L/FB if I can only get 3 days. full body takes too much time to do on weekdays.
4 day ULUL is the gold standard for strength training I feel like.

I do PPLPPLx and alternate exercises between workouts

Push
Chest fly 2x10
A: Flat bench 3x5
A: DB seated press 3x8
B: OHP 3x5
B: Incline bench 3x8
Tricep db kickbacks 3x10
Lat raises 3x10

Pull
DB row 3x10
Ez bar row 3x5
Chin ups 3x
Ez bar curls 3x8
Hammer curls 3x15

Legs
Goblet squat 2x10
A: Back squat 3x5
A: Romanian DL 3x10
B: Conventional DL 3x3
Hamstring curls 3x10
Leg curls 3x10
Calf raises 3x15

Personally I find flexing my core on most lifts to be sufficient for abs. Idk maybe I should train them directly but they're already looking nice

>>76781395
Kek

up

>>76781395
I run full body
either 3 days with 3 main lifts each+accesories
or 4 days with 3 main lifts+accesories but changed somehow to reduce intensity/deload.

Example
OHP
Pendlay
DL doubles 80%+-
Flyes
Reat delt
Hammer Cuerl

Another day
Bench
Squat
Variations of vertical pulls, generally pull ups/chin ups then machines to blow the lats
Biceps
Leg Extens

Third day
BTP/Koklotov press
Deficit pendlay rows OR more pulls, depending what i did last session
RDL
Incline Bench
Upright row
Rear delt work
Might throw 2 sets of curls there and there

>>76781395
Start with legs on your full body days.

>>76781395
I was doing fullbody but it came to a point that it became gruelling. I switched to a version of TM meant for 4 days per week, but I can only go 3 days per week. Recovery is going great so far. Here's my current program:
Workout A
-Bench press 1x5
-OHP 5x5
-Dips 4x6-10
-Side and rear delts 3x10-15
-Bis and tris 3x10-15

Workout B
-Deadlift 2x3
-Squat 5x5
-Chin ups 30-50 reps total in 10 sets tops
-Leg curls 3x15
-Abs 3x15

Workout C
-OHP 1x5
-Bench press 5x5
-Incline dumbbell bench press 4x8-12
-Side and rear delts 3x10-15
-Bis and tris 3x10-15

Workout D
-Squat 1x5
-SLDL 4x5
-Pendlay row 5x5
-Back extensions 3x10-15
-Abs 3x10-15

I workout on monday, wenesday and friday. I increase weights on intensity days by 2.5kg on upper body lifts and 5kg on lower body lifts. For volume days I titrate on how it feels to maintain or increase either by 2.5 or 5kg.

Currently running this routine 3 times a week for hypertrophy and "having fun" purposes:

Bench Press - 2 sets
Pulldown - 2 sets
Incline DB Bench - 1 set
Upper Back Row - 2 sets
Shoulder Press - 2 sets
Preacher Curl - 2 sets
Tricep Pushdown - 2 sets
Lat Raise - 2 sets
Hack Squat - 2 sets
SLDL - 2 sets

I usually take all sets to failure. Progress is quick. In the second session of the week, I do leg extensions and hamstring curls instead of the compounds, I guess. The more optimal thing would probably be to just do all 4 leg exercises every session, but I'm kinda lazy. I do the same exact upper body exercises each session. I found this approach to be a lot better than having ABC sessions. When I first started, the full-body program I followed had ABC sessions, and my progress rate skyrocketed when I stopped doing pointless session-to-session variations like standing DB curls to preacher curls to incline curls instead of just one variation and getting really good and strong at it.
An argument can also be made that, for example, alternating between an incline press and flat press, or shoulder press and lateral raises, means some muscle fibers are only being hit effectively with 1.5x frequency. Worse so in something like U/L, where A/B sessions with variances like that could mean you're only isolating/biasing the side delt or upper chest once a week.


I kinda wanna train my calves and abs directly, but I cannot be bothered doing 12 exercises. Maybe that's my sign to switch to upper/lower