>>77092366
Keep in mind some of these are listed as Smith since I workout at planet fitness

>>77092366
Just follow a real program

>>77092905
/thread

>horse stance
>sprinting
>wrestling
>vigorous sex in various positions
>red meat

Find a flaw

>>77092905
this.

>>77092366
nigga jefferson curls arent a thing fuck off dude stop ragebaiting me

>>77093596
It's cause I got a shit lower back and lanky proportions even though I'm a manlet

>>77092366
Gym became a lot more fun when I just do fullbody(ish) everyday working what exercises peak my interest and what muscles aren't too sore.

Splits and dedicated routines are good for beginners. But once youre "experienced" you should be able to have enough intuition in the trade to "just lift" [bro]

>>77094234
This
Fullbody 5days a week
Every day : squats, press, pullups, ab wheel, kb swings

>>77092366
Nigga how are you going to flat bench and incline bench in the same session? Are you not training to near failure like you're supposed to?

Just follow an actual program. For me it's PPL

>>77095465
No what I'm doing is sorta based on the last routine I was doing which was ironically ppl. I go to failure each set and when I reached the top of the rep range I increased the weight the next week so I would be consistently going to failure while also progressively overloading. I chose to bench twice a day to increase 1rm and I've still been able to go to absolute failure each set doing both in one day.

>>77092366
I like the principle and dont agree with the comments saying do ppl or whatever.

I think my main criticism is about the sheer size of the sessions. Would take me far too long. I can only speak for myself but i would cut out a push from the upper - probably the incline db press. I'd up the volume on the OHP and the lat pull downs, so you have a heavy push ans pull then a volume push and pull followed by the isos.

Similar for lower body. I wouldnt enjoy doing heavy squats after RDLs AND leg curls AND hip thrusts.

Full body looks fine but the goblet squats seem a bit random.

You could consider having 2 lower body days that you alternate between each week. Eg A day for heavy squats and volume glutes and hams. A day for heavy RDLs and volume quads and calves.

>>77096001
I'm alright with spending longer amounts of time in the gym even though the ppl I was doing was 5 movements per day the one I was doing for wrestling was like 7 and I was still doing fine reason I have low volume for ohp is so I can go heavier since I want to achieve 1234 and for lower body I chose something like that since I was doing something similar for wrestling. I put goblet Squats for fb so I can get some extra squat volume in for again 1234. The 2 separate lower body dayse does seem like a good idea though.

>>77096262
cool. honestly if you are going for 1234 i'd really build the week around that. bench/ohp every day (swapping each time so one week you do bench twice ohp once, the next ohp twice bench once). squats twice a week with deadlift in the middle. then add accessories on top. otherwise i would consider swapping out goblet squats for something else whether its a squat variation or leg press or something. especially if you rack pull instead of deadlift. i like goblet squats indeed i do them quite a bit, its just they aren't a "big lift" for me

>>77092366
You should forget the fullbody day and just add back to the leg day. It's also too much volume but you do you

Are you going for size or strength? Because this is kinda sorts a hybrid leaning to strength so it can definitely be optimized.

>>77096446
Ur right I wanna hit 1234 but at the same time I want to improve my asthetics

>>77096493
Are you an athlete? If not, I don't think a strength program makes sense unless you're seriously weak, like can't bench the bar weak. Otherwise go for aesthetics and drop the ego that wants to chase meaningless numbers. You'll still get stronger training for aesthetics.

>>77096365
Could you make a edited routine with these changes?

>>77096552
Reason I want to still have strength as a focus is because one of my goals is still a 1234

>>77096645
Look man, this isn't rocket science at your level, if you want to hit 1/2/3/4 you need hypertrophy, and you can get hypertrophy from even a 5x5 program like stronglifts because you're not an advanced lifter. In the end you'll do what you want anyways but if you can't even hit 1/2/3/4 then it's just about doing a program that has good fundamentals. 1/2/3/4 is nowhere close to 'egolifting', I'm not sure how you can 'egolift' a 3 plate squat to depth without having some level of development on your quads

>>77096645
But legit why? Fastest way there is to literally only do those lifts and bulk. If that's your only goal, do that, dedicate 1 day to each lift and eat eat eat.

Frankly though that seems to be a dumb goal.

>>77096644
>A
Bench press / OHP (3x5)
Squat (3x5)
Row / lat pull downs (3x8)

>B
OHP / Bench press (3x5)
Deadlift heavy set of 5
Lat pull downs/ Row (3x8)

>C
Bench press/ OHP (3x5)
Squat (3x5)
Row/Lat pull downs (3x8)

pretty basic beginners program. add isolation on the top

>>77092366
why do you put heavy squats as a 4th exercise lol
I know my workouts would be 2h long and I would last 2 months tops on this before I burn out

>>77093580
>horse stance
Will DESTROY your knees while offering but a fraction of a squats benefits.

3 pressing exercises is redundant id swap one out
maybe add some overhead triceps work

>>77097179
Should arms be at least plugged in

>>77097569
You can add curls but not shoulders or triceps, you need those for benching and ohp. Also IMO you can take the movements up to 5x5 except the deadlift and it would be slightly more optimal. Start light and add 5lb per session on that movement (i.e. every time you bench add 5lb to it). This is called linear progression and is pretty much the best thing you can do as a novice, enough stimulation for hypertrophy while also adapting your tendons to heavier weight and improving your form through repetition

>>77097569
That's up to you, but basically yes. I disagree with
>>77097623
I wouldnt suggest adding dips, or more bench (at this point in time anyway) but I don't think tricep isolations are going to take away from bench/ohp recovery. Personally I made my best OHP gains when I was adding in hammerstrength dip machine but i was over 1 plate at this point so a little bit more 'experienced'. Play around and work out as best you can what is optimal for me. Find the 'greyskull LP' book (not a random screenshot or reddit post) and read it start to finish. It sets out some examples and does have a template but its much much less prescriptive then say, starting strength.

>>77097790
>>77097623
Yeah something that's I found strange about the routine was the lack of isolation in places like arms or Hamstrings so I think there should be some isolation added. And also the benching and ohp every single day will probably get fatiguing. But who am I to critique since I'm the one asking for help. Also forgot to mention my current maxes and my bw cause I think that's important for you guys to help me with this program. 200 max bench 335 trap bar deadlift and I could rep out 200 on hack squats. This is at a 134 bw.

>>77098539
It's either bench or OHP per day, not both, you alternate per day

>>77098539
>>77098543
its also not every single day its 3x per week. to clarify an "A" might look like: bench, squat, row. yes you will lose out on some volume this just to help get you to 1/2/3/4 as quickly as possible and it doesn't seem you are far off. when you find yourself stalling swap to another routine, maybe the one you drew up above.

>>77096645
dont listen to those DYELs if you cant hit 1234 you will never look good no matter how much volume with light weight you do

>>77099296
Understand. Where should I add the arms iso.
>>77100132
No matter how much volume I'll do I go to failure for each set

>>77100688
after you do the first 3 exercises. also don't forget to eat. that's all i can give you now man gl.

stfu