So i used to do powerfliting years ago, just started getting back into lifting a month and a half ago, made me own program and made great progress so far. I'm at 275 for squats 5x5, my upper body lagging a bit because i dio a lot of volume for it constantly (if i tested it would be pretty good).Anyways, I don't want to do powerlifting anymore, I've never done bodybuilding. I have a very basic home gym. I looked at this 12 week badass program thing, but it has a lot of stuff which just isn't doable at a home gym.Any recoomendations? I like focusing on compound lifts, id be willing to purchase some basic cheap stuff if necessary. But I have a curl bar, power rack, the basic stuff.Any tips on programs or how to structure my workouts? I thinnk 3x a week is good. Going for bodybuilding / looks btw, and lean. Not bulked or cut rn but my lifts are back to decent.Tldr, i want a good program for home gym. Heres what ive been doing so far if ur curious:Monday - Strength5x5 squat 5x5 OHP3 sets pullups (weighted)(increases each week)Wednesday - Recovery3 (sets) x 5 Squats5x5 BenchChinups 3 sets (weighted)Pushups 5 setsFriday - VolumeOHP volume , 5 sets of 6-12 reps -Pullups 5 sets - (weighted, 15 lbs)Lateral raises dumbell v front raise superset 3 setsBicep curls 3 setsPushups 3 sets
>>77216387SS GOMAD
>>77216394ik its a troll post, but im already way past starting strength bro.
>>77216387
>>77216387look up a john meadows program creeping death 2 and gamma bomb are his most popular https://drive.google.com/drive/mobile/folders/1-CBf388CwkcNdxwuMtNZXA3D3XS33m-p i heard jeff nippard actually has pretty good programs too
>>77216387pick a time tested programyou're routine is ass and it's based too much on powerliftingstop doing 5x5 all the time; mix in some 3x8-10.for example if you're going to do ohp 2x a week. One day should be focused on hypertrophy, 3x10. The other day can be focused on strangth, 5x5.Look into PHUL programs
>>77216431thats literally what i did bro, ohp 5 sets of 6-12 reps, >>77216425will check it out
>that body>those tanlinesholy fuck im so incredibly mad rn because I'll never have sex with such a goddess
>>77216387there is a very nice clip on xvideos of a redhead lady with a body like this that sucks a dick on the beach
Day 1:4 sets of ring support hold transitioned into tuck planche or ring dips4 sets of bench press for 5 reps4 sets of pendulum squats with for 15 reps3 sets of leg extensions with for 12 reps4 sets of bench pullover with for 10 reps30 minutes of incline intervals on the treadmill: 1-minute sprints at 9 mph / 15 % grade, with active recovery at 3.5 mph in betweenDay 2: 4 sets of rows (seated or bent-over) for 8–10 reps4 sets of lat machine (pulldowns) for 10–12 reps3 sets of face pulls for 12–15 reps3 sets of rear delt flyes for 12–15 reps3 sets of bicep curls (barbell or dumbbell) for 10–12 reps30 minutes of incline intervals on the treadmill: 1-minute sprints at 9 mph / 15 % grade, with active recovery at 3.5 mph in betweenDay 3: 4 sets of hip thrusts for 8–12 reps4 sets of leg press for 10–15 reps3 sets of Romanian deadlifts for 8–10 reps3 sets of lying or seated leg curls for 12 reps3 sets of standing calf raises for 12–15 reps30 minutes of incline intervals on the treadmill: 1-minute sprints at 9 mph / 15 % grade, with active recovery at 3.5 mph in betweenDay 4: 4 sets of overhead press (dumbbell or barbell) for 6–8 reps4 sets of lateral raises for 12–15 reps3 sets of upright rows or front raises for 12 reps3 sets of tricep pushdowns or ring dips for 10–12 reps3 sets of overhead tricep extensions for 12 reps30 minutes of incline intervals on the treadmill: 1-minute sprints at 9 mph / 15 % grade, with active recovery at 3.5 mph in betweenDay 5: 4 sets of rows (different grip or variation from Day 2) for 8–10 reps4 sets of lat machine (pulldowns or straight-arm pulldowns) for 10–12 reps3 sets of face pulls for 12–15 reps3 sets of rear delt flyes for 12–15 reps3 sets of bicep curls (different variation from Day 2) for 10–12 reps30 minutes of incline intervals on the treadmill: 1-minute sprints at 9 mph / 15 % grade, with active recovery at 3.5 mph in between
>>77216387>i used to do powerfliting>I'm at 275 for squats 5x5Power lifting hamburgers into your mouth lol ? Wtf is this 2pl8 squat as an adult male
why are there so many rate my routine threads?
>>77216444Its easier than ever to have sex with a woman like that, the economy is bad and hoes are okay with being called hoes now as long as you pay them.
>>77216727Prostitutes that look like that charge thousands and also just having sex isnt enough it needs to be passionate and within a relationship, i dont want glorified masturbation
>>77216749you get it.
>>77216597i just started a month and a half ago and im 165 pounds. I said used to. Ive squat way more than that in the past retard.
