block 1 (repeat 4-5 times, i.e. 24-30 days):day 1:3x5 bench press3x5 Pendlay row3x8-10 RDLplank / side plank / Pallof / etc.day 2:3x8-10 front squat3x8-10 incline skull crusher3x8-10 curl variation3x8-10 serratus punch3x8-10 side leg raise3x8-10 hanging knee raiseday 3:restday 4:3x5 OHP3x5 pull-up3x8-10 seated leg curl1x12 bodyweight segmentational back extensionCopenhagen plankday 5:3x8-10 BSS (lean forward)3x8-10 leg extension3x8-10 fly (upper chest)3x8-10 incline skull crusher3x8-10 curl variation3x8-10 cable crunchday 6:restblock 2 (repeat 4-5 times, i.e. 24-30 days):day 1:3x5 deadlift3x8-10 leg extension3x8-10 seated leg curlplank / side plank / Pallof / etc.day 2:3x8-10 dumbbell OHP3x8-10 fly (normal)3x8-10 incline skull crusher3x8-10 curl variation3x8-10 cable crunchday 3:restday 4:3x5 squat3x8-10 chest supported row3x8-10 single leg RDL1x12 bodyweight segmentational back extensionplank / side plank / Pallof / etc.day 5:3x8-10 incline dumbbell bench press3x8-10 pull-up3x8-10 incline skull crusher3x8-10 curl variation3x8-10 hanging knee raiseday 6:restdo things from this list during free time since they're low fatigue / prehab / stubborn:- 3x12-15 tibialis / ankle work- 3x12-15 wrist work- 3x12-15 shoulder external rotation- 3x12-15 shoulder internal rotation- 3x12-15 lateral raise OR Y raise- 3x12-15 face pull OR rear delt fly- 3x12-15 calf raise or bent knee calf raise- neck work
>>77306949>deep
previous thread: https://desuarchive.org/fit/thread/77286905/#q77286905This time, I put a lot of exercises into the "do in your free time" list to prevent the routine from having over six exercises per day.
>>77306959This seems like a lot but if you can do it, go for it. I'm a DYEL that just moved to a simple UL routine.
>>77306983>simple UL routinepost it, anon.
>>77306949Define 'ultimate'. Are you looking for a routine that you can follow the rest of your life? A routine to build mass as quickly as possible? A routine that works every muscle group equally? I'm not sure if we can give you advice unless you tell us what your goals are. You can only evaluate a routine in relationship to a goal. A routine is a means to an end.
>>77306949>retard splitbreak it up by body section. once you get a good pump going in one area, it's a waste to draw blood to an entire other part of the body. >day 1back>day 2chest/shoulders/abs>day 3arms>day 4legs>day 5 rest
>>77307495>recommending bro split in 202X
>>77307542>falling for steroid users on social media
>>77307283Yes, a routine that you can do forever, doesn't lead to any imbalances or instabilities, and builds up strength in OHP/bench/squat/deadlift.
>>77306949what kind of fuckery is this? is this a for a woman? follow a proper bodybuilding routine.
>>77308339Every weight lifting routine I've seen online is wildly incomplete and will give you imbalances.
>>77306949This is fucking trash beyond belief lol
>>77309150What's wrong with it?
