Hey Veeky Forums can any of u give me a sample of your workout schedules?

How long have you been training?

AYBYAXX

BYAYBXX

Y= swim, X=off

A=

OHP 3x5, 1x drop set

Front squat 1x5, 2x8

Pull ups 3xF

lateral raise 3x8-12

dumbell row 3x8

Tricep pushdown 3x8-12

face pull 3x10-15

B:

Bench 1x5, 1x8, 1x paused reps to almost failure

Deadlift singles to failure, raising 5 pounds each time, starting at 5 lbs above previous best

Pull ups 3xF

dumbell fly 3x12-15

chin up 3x~8

face pull 3x10-15

preacher curl 2x8-10, 1x isometric holds

weighted decline crunches 3-4 x 8-15

All of the resistance training are 3xF

Sunday:
One arm assisted pull-ups
Weighted ring dips
Ring Handstand push-up
Overhead press
Bicep curls

Monday:
Run 6 miles

Tuesday:
Put on the weight vest
Pistol Squats
Goblet Squats
One legged calf raises
Deadlifts
Farmers walk

Wednesday:
L-sits
Leg raises
Sit-ups
Abwheel
Front lever
Back lever

Thursday:
Run 6 miles

Friday:
Run 10 miles

Saturday:
Rest

Current schedule is roughly PPxLxPPxL etc.
Lifts at 1/2/3/4 for 3-5 reps.
Sessions take about 90 mins to complete.
Seems pretty good so far. Trappy approved.

I'm calling bullshit unless you're a gymnast and even if you are you wouldn't be doing everything to failure

Good routine but 3x5 is generally for faggots

lol that looks just like mine wtf
well I do abs the two days tho

Would love feedback on my routine.

Push
Bench 5 x 5
OHP 5 x 5
DB Shoulder Press 3 x 10
Tricep Extensions 3 x 10
DB Flys (lying down) 3 x 10
Shrugs 3 x 10

Legs
Squats 5 x 5
Deadlift 5 x 5
Leg Press 3 x 10
Hamstring Curls 3 x 10

Pull
Curls 3 x 10
DB Press 3 x 10
Lat Pull down 3 x 10
Cabel Rows 3 x10
Hammer Curls 3 x 10

Seems fine, although I would personally move back work before bi work on pull, but thats up to preference. Also, consider a free weight/body weight back exercise, like pullups or some row variation

thats just my opinion tho

A: Bench/Squat
Low Bar Squat: 5,5,3,3,1 Wave->Drop Sets (Hi Bar)
Bench Press: 5,5,3,3,1 Wave-> Drop Sets

Full body 1: Light A/Heavy B
Oly. Clean & Push Press: 5x5
Lat/Chin/Pull: 3x5-3-2 Cluster
DB Row: 3x6-8
DB Bench: 3x10-12
Face Pulls (high): 4x8

x: Optional Rest/SS Cardio

B: Press/Deadlift
DL: 5,5,3,3,1 Wave
BB Rows: 5,5,3,3,1 Wave
OHP: 5,5,3,3,1 Wave
BTN Press: 4x10-12

Full body 2: Heavy A/Light B
Oly. Clean & Push Press: 5x5
Bench Press: 3x6-8
Lat/Chin/Pull: 3x5-3-2 Cluster
DB Rows: 3x12-15
Face Pulls (low): 3x12-15

*On the last set of the waves, either do AMRAP@95% after the single rep or try a 1RM.

Been doing this for the strength/hypertrophy phase of this block periodization thing I've been playing with involving full body days.

why?

Ask routine general or more specifically ask a boy pretend girl with a huge dong

I didn't put them in order. I tend to do whatever's available soon as I hit the gym.

Any row variations you got in mind? I'll try incorporating pullups into the mix (though Im new to working out so I'm embarrassingly enough may not be able to do them).

How much time do you spend at the gym?

I would think op would want advice for people with anectodal evidence vs some mentally ill attention whore who just parrots what he read online

Remember people: just because someone speaks with confidence, does not make them right

6x66 squatz

that's all I do I live for squatz

i personally like dumbell rows,i feel like it hits the back pretty hard, even with bad form.

I'm sure cable rows are pretty good, you'd just probably get some nice core work from the others.

And try assisted pullups/chinups if you can't do one.

Remember this::
What matters most is consistency, if you prefer something slightly less optimal over something slightly more optimal, just do what you prefer.

You will more results from 12 months of an ok workout then 1 month of a great workout that you quit because you hate it

Bert's form is shit. Specifically his grip.

Monday:

Bench - 70%1RM 6x6
Squat - 70%1RM 6x6, 60%1RM 3x10
Back Accessories - 8-10 sets of 8-12 reps
HIIT - 20 minutes

Tuesday:

HIIT - 21 minutes

Wednesday:

Bench - 75%1RM 7x5
Squat - 75%1RM 7x5, 60%1RM + 5lbs 3x10
Deadlift - 70%1RM 3x10
Back Accessories - 8-10 sets of 8-12 reps + 2.5lbs
HIIT - 22 minutes

Thursday:

HIIT - 23 minutes

Friday:

Bench - 80%1RM 8x4
Squat - 80%1RM 8x4, 60%1RM + 5lbs 3x10
Back Accessories - 8-10 sets of 8-12 reps + 5lbs
HIIT - 24 minutes

Saturday:

Bench - 85%1RM 10x3
Squat - 85%1RM 10x3, 60%1RM + 10lbs 3x8
Deadlift - 85-90%1RM 3x3
Back Accessories - 8-10 sets of 8-12 reps + 7.5lbs
HIIT - 25 minutes

Sunday:

Rest/Light training(20 minute walk, play basketball, etc...)

Re-test max at end of week or assume new max + 2.5-20lbs. What you set your new max to depends on how confident you feel or how easy the training was.

Increment HIIT by increasing intensity(increase resistance level on spinbike, beat sprint time, etc...)

>stiff legged dead lift
It's not a "dead" lift if you don't fucking put it down on the ground in between reps. Goddamnit reeee

...

This is a pretty solid split.

>A
3x5 bench
3x5 row
3x8 db incline bench
3x8 The Press™
20-25 pullups
Squat/deadlift/lunge
3x10 rear delt fly's
3x10 hammer curls
3x10 crossovers

>B
3x5 The Press™
3x5 row
3x8 db incline bench
20-25 pullups
Squat/dead/lunge
3x10 facepulls
3x10 hammer curls
3x10 crossovers

3 days a week obviously.

That's a lot of volume m8.

>13 exercises in one go

Jesus christ dude, you better be 6% or you should just kill yourself. Good discipline, tho.

>Assisted pullups

He's be better off doing negatives. Assisted pullups don't teach you shit about pullups.

I know, I've only been doing it a few weeks. If it becomes too much, I'll back it off.

Mine is:

Upper Body:
Bench Press
Dumbbell bench press
Chest flys
Cable Rows
Lat bar pull downs
Shoulder shrugs
Shoulder press
Curls with dumbbells
Curls with ez-bars
Trap extensions
bent over rows

Lower Body:
Leg press
leg curls
leg pushdowns ( I don't know the name it's the lifting version of the leg curling one )
Squats
Dead lift
Ab machines (there's 2 of them)
Oblique machine

Basically do ABXABAB

>AYBAYBAY

A
2x5, 1x5+ RGBP/OHP
2x5, 1x5+ Back squat
2x5, 1x5+ Chins or rows
3x6-12 Barbell hip thrust
3x10 DB curls
3x12 rear delt flies
4x1min side planks per side (Usually in the morning or before bed)

B
2x5, 1x5+ RGBP/OHP
1x5+ Deadlift
3x10 Reverse grip triceps bench press
3x6-12 Barbell hip thrust
3x10 lateral raises sset
3x8 hanging leg raises

C
2x5, 1x5+ RGBP/OHP
2x5, 1x5+ Back Squat
2x5, 1x5+ Chins/rows
3x10 DB hammer curls
3x20 band facepulls
3X12 landmine 180s

Torn shoulder labrum and spare time.

how's it look?

8 hour arm workout

A

squats 5x5
bent over rows 5x5
shrugs 3x10
bench 5x5 cable flys 3x8
dips 3x8
curls & hammer curls 3x8
lateral raises 3x8
wide arm pull ups 3xf
hyper extentions+side 2x10
ab shit

B
Squats 5x5
Deadlift 5x1
bent over rows 5x5
ohp 5x5
close grip bench press 5x5
bench 5x5
cable flys 3x8
curls & hammer curls 3x8
lateral raises 3x8
standing oblique crunch 3x8
ab shit

mine is way basic and has worked extremely well for my athletic performance.

5x5 squats
5x5 deadlifts
5x5 pullups, or chinups or bent over single arm rows
5x5 military press
5x5 dips or bench press.

i'll go heavy on squats and deads on one day, then the next go heavy on upper body. these are the exercises i don't skip. since i mostly play volleyball and sometimes play soccer or something that requires explosive legs, i do the following a few times a week, in addition to my core exercises:

depth jumps
squat jumps
single leg alternating leaps on a bench

on non jumping days, i do my high school running routine:

5x10 metre
5x20m
5x30
5x40
5x50

10x100 metres

the first part, i try to do with no lengthy break. sometimes i just can't help it and break around the 5x30 or 5x40 metres. after the 5x50, i break for 5 to 15 minutes (7 or 8 works best for me, i find) then tackle the 10 x100. for these, i break for maximum two minutes between each sprint, with the goal being eventually between 10 and 15 seconds between each sprint.

8 weeks of this and you'll be fit as fuck. the only downside really is finding somewhere decent to run.

same

A

Cardio (bike)
Upper body/Arms
Squatz

B
Cardio
Lower body
Squatz

ABxABxx

WHAT THE FUCK

A:
squat OHP
Isolation
Vagina machine
B
bench CGBP, isolation
pullups
C
deadlift
tbarrow
pull ups
isolation
vaginamachines

Depending on when I can do them, varies from week to week

ABCBA, depends on the crowd
If it's too crowded I'll do a fullbody for the day

THIS ANACONDA DON'T WANT NONE UNLESS YOU GOT BUNS HUN

Lel I knew you were new here

why?

BECAUSE WHAT THE FUCK DOES ABCX FUCKING MEAN?!!?!? THERE'S 7 FUCKING DAYS IN THE WEEK YOU MONGOL, ARE YOU DAFT??

It means my lifting schedule doesn't run on a 7 day cycle it runs on a 4 day cycle.

Monday - Legday/cardio/abs
Tuesday - off
Wednesday - shoulders/biceps/cardio/abs
Thursday - off
Friday - chest/trixeps/cardio/abs
Saturday - backday/traps
Sunday - off

Are you retarded? Monday Tuesday Wednesday REST Thursday Friday Saturday REST Monday Tuesday Wednesday REST etc.

Monday Tuesday Wednesday REST Friday Saturday Sunday REST Tuesday Wednesday Thursday REST Saturday Sunday Monday

Excuse my retardation.

A is lower, B is upper
xABxABx
Also rock climb 3-4 days a week
CxxCCxx
CxCxCxx

I used to do the 7 day schedule thing. AxBxCxx. But, I asked myself, why? Squats don't know what day of the week it is. So I started omitting rest days to see what would happen. Do I really need two days between deads and squats? Turns out AxBxCx feels OK. Do I really need a day between squats and bench?But ABxCx is fine. Tried ABCx for a while expecting to die. But it's fine as long as I eat and sleep enough.

>A
Bench 4x8 (alternate between incline and decline)
Weighted pullups 4x8
Strict OHP 4x8
20min cardio (alternate between LISS or HITT)

>B
Squats 4x8
Calf raises 4x20
Leg raises or planks for abs

ABABABABAB rest is for faggots

I like to keep my workouts relatively short so it doesn't feel like such a chore. No clue how some of you guys are doing 30+ sets and spending hours in the damn gym.

I'm an idiot. What's 1x5+?

sounds like he does his last set to failure, but I could be wrong

Clean your mirror.

Candito 6 week strength program and i slap on a couple more accesories

at least 5

Started working out last year, around September. Tore my acl in December, surgery in January, so I'm about to start going back to the gym soon.

It always seems like I'm not spending a ton of time at the gym when I go though. Like, 5 or 6 exercises at 3-5x5 feels like such a short amount of time.
How long should a decent routine take me?

Wake up 0530
Go running 0600
Come home and take shower at 0700
Go to work 0740
Come home from work 1700
Go to sleep 2000

Helps to have an amazing body to begin with though since running is all I need to look amazing

>Bert
Who misc here?

It's to failure, as the others said.

I could use a rate on mine
> A
Pullups/chinups(alternate by day)-3xF
Dips-3x12(will be adding weight soon)
Squats 3x5
OHP 3x5
Pendlay rows 3x5
DB press 12/8/5/3
DB fly's 12/8/5/3
Hanging leg lifts 3xf
Sitting leg lifts 3xf
Laying leg lifts 3xf
Side crunches 3x12
> B
Pullups/chinups 3xf
Dips 3xf
Squats 3xf
Bench press 3x5
Diddly 1x5
Lat pulldowns 12/8/5/3
Arm fly's 12/8/5/3
Hanging leg lifts 3xf
Seated leg lifts 3xf
Laying leg lifts 3xf
Side crunches 3x12
> AXBXAXX

If you're a noob lifter, ie. lifts are lower than intermediate, cut down the accessories and focus on getting stronger on the compounds.

If you have decent numbers (1/2/3/4), try hitting one heavy compound per day and about 4-5 accessories/high rep compounds to compliment.

Why would you do chins/dips before bench/ohp?

This routine is like 3/10 if you're noob, 6/10 if you're intermediate.

Well if I do chins/pulls at the end I literally can only do like 2 but dips I handle fine start or finish. My bench was stuck at 120lbs until I started dB pressing on non bench days, and now I'm up to 1 pl8. Lifting for about 2.5 months, so yea very new.

For the love of god dude jump on a strength program. Cut all that excess shit immediately. You should be doing something like pic related until you get near intermediate level on strength standards. You're cannibalizing your gains with all that accessory lifting.

Those are called romanian DLs

I'm personally trying to build a weight lifting regiment for weight loss. I'm a type one diabetic and cardio KILLS my blood sugar. Weight lifting seems to be the only form of exercise that doesn't drop me low. If I eat before cardio, I don't drop as low, BUT the calories I eat dismiss the calories I'd burn doing cardio so I might as well just not.

SO I lift. I hear cardio kills gains anyway.

I have lost about 60 pounds since January 1st just by lifting. I'm still 228 though. Obviously eating less/better, but I know exercise helps a lot. Plus, I realized that I have NO muscle mass under my fatassotry. I need to build some.

So anyone want to help me build a three-day-a-week workout plan? Thanks.

Thanks I'll do that, but I don't understand how am I cannibalizing my gains? Like I said, until I added db press my bench was fucking stuck at 125 for weeks. Also, no ab work at all? Appreciate all the info.

A:
Squat variation (heavy)
Bench press
Pendlay rows
Ham curls

B:
OHP
DL
Squat variation with stop (light)
Bi curls
Flys

Additionaly I do pull- or chin ups on the pull up bar I have at home for ~75% of RM 3-6 times per day whenever I feel like doing a set at home.

I do variations across rep ranges, sets and % of RM on all exercises depending on how I feel. Also do variations of all the exercises like doing them with pause, bands, to a brick etc.

If you know what youre doing routines are overrated. As long as you can get progressive overload it doesnt really matter what you do as long as youre working all muscle groups.

my shits weak i feel.

ABCxABC

A
deads 3x3 or some shit
weighted pull ups 4xf
curls 4x8-12
bent over rows 4x6

B
dumbell press 4x6
weighted tricep dips 4x5 then bodyweight till failure
chest dips 4xf
rope pull downs 4x12

C
squats 4x3
ohp 4x6
leg curls 4x8-12
upright rows/side lat raises 4x12

feels shitty and ive also been slacking too.

Because you're (no offense) weak as fuck. To fix this in a timely fashion you need to be pushing yourself super hard in the compound lifts, wherein you're going to be recruiting multiple muscles as well as training your central nervous systems ability to recruit these muscles simultaneously. By doing all this volume you're just investing energy in unnecessary shit. Like all that ab work at the end of the sessions is a waste of time when you will get a much stronger core by PRing on your compounds every workout.

Accessory work is exactly that, accessory to the compounds. It allows you to target certain muscles in such a way that will strengthen the associated compound. Once noob gains stop, then you need to start thinking about planning some accessory work into your routine to target weak points. If you find yourself stalling in the next few months, I'd wager that it is almost entirely due to poor dieting than anything relating to needing accessory work.

>all you need for abs is compounds, r-right guys?

fucking kek, they got another one

Nice mischief numbers. He doesn't need FOUR FUCKING EXERCISES for abs when he's lifted for 2.5 months. He can do ab work when he needs it. Now ain't the time.

A:
Squat 3x5
OHP 3x5, + 8
Poweclean 5x3
DB row 3or4x8
Dips 3x8 (with lean to focus on chest)
Curls 3x10-12

B:
Deadlift 3x5
Bench 3x5, +8
Chin-ups 3x8
lateral raises 3x10-12
Ab rollout 3x almost to failure
Sitting calf raises(because fuck the gastrocnemius) 3x10-12

3x5 = 3 sets of 5 reps. +8 means there is an extra set with 8 reps for more volume.

AxBxAxx
BxAxBxx

found the dyel who never trained push press

this routine, alternating hip thrusts with squats, and only doing 2 sets of 4-6 reps (you get maximal strength response from two sets, and will progress at the same rate, the third set is more endurance than anything,and it does jack shit for strength endurance, so it is fucking useless)

follow that up with 2 sets of your 10rm.

that shit will progress as fast as your 5rm.

crazy amounts of volume that is progressively overloading, for what is essentially max hypertrophy response, while still maintaining linear progression.

also when you inevitably stall on ohp (it is the first lift to go), stay on the program, trading out ohp for push press, then when you stall on push press progression, switch to ohp again and so on.

this should carry you out to milk every last drop of those good good noob gains

also i know this post sounds like broscience, i explained it shittily...

it really fucking works.

the alternating with hip thrusts is optional, i just found squatting with high frequency lead my thighs to chafing together, so i mostly just do plyo and shit to maintain my leg gains and get more explosive

I completely agree his routine is pants on head retarded for any level but I would personally have him do some ab work maybe 1-2 times a week max. Somewhere around 10-15 minutes.

..Just realized he has three different types of leg lifts.. what the actual fuck?

just do bench/squat/dead x3 a week till u got a solid strength base

fuk everything else

actually gonna try this out, thanks

>dyels leading dyels
goddamnit Veeky Forums

>implying you're not the only DYEL here

Nice meme m8
Found the faggots with shit totals.

You reach a certain point where form break down can occur due to weak core. Lift for more then a year and squat at least 405 with proper form snd youll know what Im talking about.
Not to mention the risk you take by overdeveloping your posterior chain compared to your core in regards to back pain and general issues caused by muscle imbalances.

Ab wheel and plank are GOAT for this. Do them 1-2 times per week 2-5 sets xF.

I never said don't do abs you illiterate monkey, I said don't worry about it if you're 2.5 months into lifting. No shit core is important. But does a new lifter need 36 sets of high volume core work per week? Does a new lifter need to be concerned about an imbalance when they squat 1pl8? This better be bait.

you must be fit as fuck

>all this super low volume
None of you will make it.

Push&Legs:
BP
Squats
OHP
Leg Curls
Incline DB Press
Tricep Pushdowns
Lateral Raises

Pull:
DB Rows
Pullups
Cable Rows
Curls
Facepull
Reverse Curls

Needless to say I don't really care about lower body

LUxLUxx
Monday:
Heavy squats
Snatch DLs
Tuesday:
Bench
Weighted chinups
Military DB press
Curls and lat raises
>Thursday
Heavy DLs (conventional, double overhand hook grip)
Pause squats
Friday: Tuesday

All lifts are 3x5. When I reach 3x8 I increase weight and drop down to 3x5. Except the DB press which is 3x8-12 and the curls/lat raises which are 3x10-15

Shameful self-bump.

Monday
Calve raises 3x20
Crunches 1x 5
Chat up bunnies 1xf

Friday
Bicep curls 2x25
Flirt with receptionist 4x12

It's my personal adaptation of SL

When following greyskull lp, is there a reason for doing chinups rather than neutral grip?

A.
Deadlift
Pullups
Dumbell Curls
GHD Situps
B.
Front Squats
Lat raises
Shrugs
GHD situps
C.
Back squats
Dips
DUmbbell curls
GHD situps
D.
DUmbell rows
Pull ups
Either curls or lat raises
Might do traps idk
GHD sit ups

Your program sounds extremely minimalistic to me, care to share stats

ABCABxx, CABCAxx, BCABCxx

A
DB Curl
DB Lateral Raise
Pull Up
DB Bent over Row
Leg Raise Crunch
DB Shrug

B
BB Bench Press
DB Overhead Press
DB Weighted Triceps Dip
Push Crunch
Assisted One Arm Push Up

C
L-Sit
Hypertension
Rear Kick
Balance Ball Pistol Squat
Dragon Pistol Squat
BB Pistol Squat
DB Calf Raise