remaining issues:
>Certain exercises are more like two or more exercises. For example, wrist/ankle left and right is arguably more like two exercises. Neck work could be argued to be SIX exercises (left, right, forward, backward, left rotate, right rotate).
>Some exercises may be done at a suboptimal frequency.
>Exercises for the core center around anti-rotation. There's a lack of rotational exercises.
>Bench press alone may be considered insufficient for chest compared to something like flyes, especially if triceps fail first, although I think this could be mitigated by adding partial reps.
>hip abductors and adductors are worked indirectly or statically (e.g. Copenhagen plank, sumo squat, lateral lunge). The routine lacks targeted exercises for them (e.g. good girl / bad girl machines).
>Upper traps are worked indirectly, the routine lacks direct upper traps exercises such as shrugs.
>There's a lack of exercises for the furthest extremities, nothing for fingers (although crushing grip strength ends up increasing somewhat just from holding the weights) or toes or facial muscles (e.g. chewing muscles).
>Many of these exercises could be considered prehab / 5 minutes in the morning or before bed types of exercises, and it could be argued that they should be listed separately from the weight lifting routine for the sake of freeing more space for accessories.

What do you think? Are there any other things to consider?

(2/2)

This has been solved long ago. Every other day. 3x10 or 5x5, doesn't matter. Both will make you grow.
Day A
Squat
Bench
Row

Day B
Hinge
Overhead press
Chinup
Simple as.

>>77286905
the best routine is the one you will do consistently for years
my routine is extremely retarded but i have seen great gains from doing it because i love every second of it and have never missed a session
ur routine makes me want to kill myself and i haven't even read half of it

>>77286909
>lower legs completely neglected.
>hamstring knee flexion completely neglected.
>rectus femoris barely worked due to active insufficiency.
>core completely neglected aside from bracing for compounds. No rotational or anti-rotational work at all.
>upper chest only worked via flat bench press.
>lateral deltoids completely neglected, only used as stabilizers.
>triceps only worked via pushing compounds, not targeted at all.
>biceps only worked via pulling compounds, not targeted at all.
>forearms completely neglected aside from needing to hold the weights.
>zero prehab.

>>77286909
This and chuck in some accessories based on weak points
>>77286948
The only muscles you work are the ones you use for typing overthought out bollocks

The best routine is MAX-OT

Bing it

Chat-GPT thread

>>77286905
There is no perfect routine. There are just routines that work or don't work for your specific goal at a specific time given your training history, recovery ability, etc. Looking for a perfect routine is like looking for a 'perfect tool' that can do everything. There are just wrenches, hammers, etc.

>>77286905
>21 sets each day
most peoples cns will tap out after 2 weeks of doing this

>>77286905
>delts 3x/week
>lunges the day after squats
>pullups the day after deads and face pulls
>hamstring isolation the day after RDLs
>leg extensions the day after sumo squat
Do you understand the concept of recovery?

>>77287586
Yes, but a lot of them are very low fatigue exercises. There are 12-18 sets of moderate-to-high fatigue exercises per day.

>>77287643
It should be fine because:
>rear and lateral deltoids recover quickly and respond best to frequent work
>lateral lunges are inherently pretty light compared to squats, and reverse lunges are more posterior chain focused. But actually, maybe you're right about lateral lunges, it might be a good idea to try to swap some things around so lateral lunges comes after deadlift day instead.
>pull-ups have some stabilizer muscle overlap with deadlifts and face pulls, but they use different primary muscles, they're more oat focused.
>knee curls after RDLs should be fine since they work different functions of the hamstrings. RDLs work hip extension and knee curls work knee flexion.
>leg extension and sumo squat both use quads, but sumo squat isn't done to total failure and leg extensions are a pretty stable exercise done on a machine. But, again, maybe you're right about this and it would be better to try to swap things around for this too.

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>>77286905
Here you go

>>77287643
>>77287730
The problem with the accessory leg exercises is: I have one of them that works overlapping muscle with RDL and deadlift (reverse lunge), and three of them that works overlapping muscle with squats (BSS, lateral lunge, knee extension), but there are only two days available that come after a deadlift variation and not a squat variation, so it's not possible to put every front-dominant accessory leg exercise after a deadlift variation.

>>77286905
The ultimate routine is either
>full body 3 times a week
>upper/lower split 4 times a week
>some form of cardio/conditioning on off days
Everything else is a fucking meme.

>>77288199
I can’t recover

>>77288200
Do 3 sets max per exercise and do double progression then.