/routine/

What should I replace then?

fitsticky.com

5 for squats and deads, 8 for bench and overhead press is what i do. Some here may say 5 for all.

If you're new to lifting entirely, then you want to start off with something like:
AxBxAxx BxAxBxx

A:
Bench 5x5
OHP 5x5
Tricep Pushdown 3x8

B:
Squat 5x5
Deadlift 5x5
Pullup 3xf

To get started.

After a couple months, and seeing some functional strength gains, then you can switch to a bro-split (which is how you attain body in your pic):

ABCDExx

A: Shoulders, including
OHP
Arnold press
Shrugs
Barbell raises
etc

B: Back & light Bi's, including
Deadlift
Pulldowns
Pullups
Curls
etc

C: Chest and light Tri's, including
Bench press
Flyes
Pushdowns
etc

D: Legs, including
Squats
Leg press
GHR
etc

E: Arms, including
Curls
Pushdowns
etc

Shits bad, read the sticky.

Working triceps on all days is really bad for a beginner you can do it later on but starting off I don't think it's a good idea

Guys what will I look like if I keep doing this routine.. I've been working out for the past ~4 months.

Bench - Currently at about 130-135lbs 5x5

Incline Dumbell - Currently at about 5x4 45lbs each hand

Overhead Press - Recently started I'm about 5x3 50lbs

Upright Rows - I do about 5x5

Lat Pull Down - 80lbs i do a lot of these, I don't really think of a number...

Pull Ups - I try to get a few good ones in but I still can barely do them

Farmer Walks - I do these to exhaustion

For legs I just focus on calves by doing a lot of jump rope, for some reason my thighs are already thick as fuck and I don't want to look weird in jeans. I'm just at the very least trying to get to a decent V-taper asap.

I'm just trying to improve my physique where I think it needs the most work. I know it's a stupid workout. But I can do it consistently with my weird schedule (at least 3 times a week)

Do sticky reads.

>le cardio builds legs meme
>le my legs are naturally big meme
Dear lord do i ever fucking hate normies

S T I C K Y
T
I
C
K
Y

Bruh... this is really bad.

50lbs OHP is horrible unless you're a girl. Add lateral raises for support, also probably seated overhead press (dumbbells)

To do more pullups, add wide grip and narrow grip pulldowns as well as over and underhand.

I assume you're targeting forearms because of the farmer's walks, which are pretty much pointless by themselves. Add supplementation to these if you're looking for forearm gains.

Do squats regardless, I guarantee your thighs won't get any bigger; it helps with core and glutes.

Focusing on calves by doing cardio is pretty much autismal. Do calf raises instead.

Also my gym lacks a squat rack, so the best I could do is goblin squats.

ABCABCx

A (Chest/Tri):
-Flat Bench 4x6
-Incline DB Bench 4x8
-Flies 4x8
-Tricep Pulldowns 4x8
-Dips 4x8

B (Back/Bi):
-Deadlift 4x6
-Pullups/Pulldowns 4x8
-Closegrip Rows 4x8
-EZ Bar curlz 4 gurlz 4x8
-Hammer DB curlz 4x8
-Shurgz 4x8

C:
Legs

Is this summer Veeky Forums? Literally every routine in this thread is terrible. One guy recommends a shitty version of ss with no accessories and then says after a couple of months do a terrible bro split. Another guy has 'naturally' big legs so he just does cardio for them. What's happening to this board bros.

post body if you think you're such a profound lifter, along with a program

>goblin squats

what about my routine m8 the one above u

Do ss until you have at least a body weight squat and deadlift and nearly a 1 plate bench, then switch to greyskull for a couple months. Then think about doing a retarded split.

>implying there's anything deeply concerning about the routines he posted
It's not perfect but it'll get the fucker started m8

Your goal body used roids to achieve it.
Keep that in mind.

Rate routine pls

AxBxAxx BxAxBxx

A:
Bench 3x5
Incline DB Press 3x8
Squat 3x5
Rows 3x5
Chins 3x8
Dips 3x8
Abs

B:
OHP 3x5
Squat 3x5
Diddly 1x5 (obviously with several warmup sets)
Chins 3x8
Dips 3x8
Abs

Sometimes when I'm not too fatigued in terms of biceps, I'll ad some curls just to squeez out whatever energy I have left

That's what happens when trappy leaves for the weekend.

Looks okay. I don't really like the idea of chins+dips every day. I think it'd be better served to do triceps+dips on A and chins+curls on B. YMMV, IANAB.

>terrible bro split
>literally just says do a 5-day split with examples
Are you autism?

Unless he's orca fat and pretty weak he should be diddlying bodyweight and benching 135 very quickly, if not already

>implying that's not achievable natty
fit these days, I fucking swear

This is good, maybe a bit too much volume with chins and dips everyday. You should probably remove dips from day A since you're hitting chest twice already.

Not with OP's routine. At least not in the first decade.

That's what I was thinking, too.

My tris usually feel pretty fatigued by the time I get to dips on workout A. So I usually just do then unweighted (I do weighted dips on workout B, forgot to mention).

I'll try taking them out of workout A for a while and see how I feel

>im pretty fat
He is literally brand new to lifting. And his routine doesn't introduce him to 3/4 of the major lifts every beginner should be doing.

Just do tricep dips as opposed to chest.

A:
Diddy 5/3/1
Front Squat 4x8
Calf Raises 3x15-20
Hanging Leg Raises 3xF

B:
Push Press 5/3/1
Weighted Chins 3x5
DB Row 4x8
Dips 4xF
Face Pulls 3x12-15

C:
Squat 5/3/1
Snatch Grip DL 4x8
Calf Raises 3x15-20
Hanging Leg Raises 3xF

D:
Pendlay Row 5/3/1
Weighted Dips 3x5
Military Press 4x8
Pullups 4xF
Face Pulls 3x12-15

When I write 5/3/1, I mean the proper periodized 5/3/1 progression.

>inb4 no binch
I dislike the bench. I don't compete in PL. I don't want a huge chest. I get good chest involvement with dips.

i literally could not do B without getting burnt out mid way

i can't even squat and dl on the same day

Well I'm not doing heavy weights yet, so I can get through the workout. By the time I'm able to actually squat and diddly some heavier weights, I'll probably switch it up.

>Snatch Grip DL
Have you found this to be a good supplement to your normal deadlift? I know you're supposed to go lighter with them, but I've never tried. Does it target different muscles?

Same muscles, but puts a lot more strain on your back and grip strength.

>grip strength
Very nice. Will add. Thanks.

Most people just hookgrip or use straps though. It's very difficult to hold the bar when you go wide.

>do a 5 split
Literally retarded

bump

oh my fucking god talk about horrible advice .. fit/knows nothing about aesthetics..

>goblin squats

I feel like I would be in the gym for 40 minutes max and then be done. u should just add more exercises

damn mane, do you even eat

Please r8 my routine guys. Working points: arms and abs

A - Chest and back

Bench press
Incline dumbell press
dips
Pull ups
Rows
Seated rows
Barbell pullover

B - Legs and shoulders

Back Squats
Deadlift
Leg extensions
Leg curl
Sissy squat

Military press
Lateral raises
Arnold Press
Upright rows
Shrugs

C - arms

Chin ups
Dips
Barbell curl
Dumbell curl
Preacher curl
Skullcrusher
Close grip bench press
Tricep extension
rope extension

Abs after every workout btw

what is 1pl8 that really bad for 4 months?

Please rate my routine, lifting twice a week for grappling:

Day 1
Power Clean 3/4/5/6x3
Front Squat 3/4/5/6x3
OHP 3/4/5/6x3

Day 2
Power Clean 3x3/3rm/2rm/1rm +3x3
Back Squat 5x5rm/3rm/2rm/1rm + 3x3
Incline Bench 5x5rm/3rm/2rm/1rm +1x8-10

The rep maxes aren't true maxes, just daily maxes at a weight I can hit without grinding.

Thoughts?

I'm currently 5'10 160lb at ~10%BF.
My lifts are
Bench: 190
Squat: 245
Deadlift: 280
The Press: 115x3/100x6
Chinup: +50x8/+75x3

I haven't squated or diddlyed since february since I already had relatively big legs proportionaly, but I've recomped a bit and am working them back into the program.

I've been inconsistently lifting about 3 days a week for the past three months, and have been getting decent gainz the whole time. I want to have more trackable linear progression by having a set program. Does this look good? I might up the volume to 4 times a week during summer because conditions will be more ideal (more free time to eat/lift).

Three day split AB
AXBXAXX, BXAXBXX

A
Bench 3x4-6
Weighted Chinup 3x4-6
Front Squat 3x4-6
OHP 3x4-6

B
Deadlift 3x3
Pendlay Row 3x4-6
Incline Dumbbell Press3x6-8
Dumbbell Shoulder Press 3x6-8

I generally do a few extra accessories like curls, tricep extentions, shrugs, etc after what I have scheduled.

ABxCDxx
A:
Bench 5x5
OHP 3x5
Lateral Raises 3x8-12
Chest Flys 3x8-12
Facepulls 3x8-12
French Press 3x8-12

B:
Pullups 3xF
Deadlift 5x5
Barbell Row 3x5
Squat 3x5
Lunges 3x12
Curls 3x12
Calves
C:
OHP 5x5
Bench 3x5
Dips 3xF
Rear Delt Flies 3x8-12
French press 3x8-12

D:
Squat 5x5
Pullups 3xF
Deadlift 3x5
Rows 3x5
Lunges 3x12
Curls 3x12
Calves

does this make any sense? what should i correct?

also forgot ABS on A-C

Guys what do you think of this? I just copy and pasted it after googling Texas method 4 day split. I plan on adding accessory lifts to it as well.

Week A
Monday: Bench 5x5, OHP 3x8, LTE 3x10-12
Tuesday: Squat 5x5, Power Clean 5x3, Chin up 3x10
Thursday: Bench 5x1, OHP 5RM, Dips 3x15
Friday: Squat 5RM, DL 5RM, BB Row 3x10

Week B
Monday: OHP 5x5, Bench 3x8, LTE 3x10-12
Tuesday: Squat 5x5, Power Snatch 6x2, Chin up 3x10
Thursday: OHP 5x1, Bench 5RM, Dips 3x15
Friday: Squat 5RM, DL 5RM, BB Row 3x10

I prefer trappy's splits
fitsticky.com/texas-method

I feel weird taking advice from a mentally ill person 2bh man. I'm not even going to open that link.

>being this insecure

You got me.

r8 my routine lads

I'm trying to increase my main 4 lifts, increasing weight each week.

Monday

Squat - 3x3-5
Deadlift 3x8-10
Stiff Legged Deadlift - 3x8-12
Pullups - 3x6-10
Standing Calf Raises - 4x8-10
Seated Calf Raises - 4x8-10

Tuesday

OHP - 3x3-5
Spoto Bench Press - 3x3-5 Pause for 1-3 seconds each rep
Weighted Dip - 3x8-12
Cable Crossover - 3x8-10
Seated Dumbell Press - 3x8-10
Side Lateral Raises - 3x12-20

Thursday

Deadlift - RPT 3x3-5 Hold bar as long as possible on last rep
Squat - 3x6-10
Snatch Grip Deadlift - 3x8-12
Leg Press - 3x8-12
Barbell Rows - 3x6-8
Barbell Wrist Curls - 3x10-15

Friday

Bench Press - 3x3-5
Close grip Bench Press - 3x6-8
OHP - 3x6-10
Cable Crossover - 3x8-10 - Superset with face pulls 3x8-10
Seated Dumbell Press - 3x8-10
Lying Skullcrushers - 3x6-10

>tfw no trappy
The hero we needed but didn't deserve

AxBxAxx
A:
Bench 3x5
Incline Cable Chest Flyes 3x8
or T Cable Crossovers
Squat 3x5
Rows 3x5
Wide Grip Pullups 3x8
Tricep Extension 3x8
abs

B:
OHP 3x5
Squat 3x5
Deadlift 1x5
Wide Grip Pullups 3x8
One Handed Bicep Curls 3x8
Abs

well then tell us what works better faggot

>goblin squats

>Triceps are 75% of your arm
>Triceps are the most useful muscle on your entire arm
>DON'T WORK ON THEM!! IT'S BAD FOR BEGINNERS!!!
This is why everyone on Veeky Forums has shit triceps

that routine is shit. too much volume.

Do. Starting. Strength.

are you on steroids?

also calf raises are bullshit. waste of time

Am I gonna overtrain?

>A
Bench 3x5
Row 3x8
25 pullups
DB incline bench 3x10
The Press™ 3x8
Squats/deads/lunges
Facepulls 3x10
Hammer curls 3x10

>B
The Press™ 3x5
Row 3x8
25 pullups
DB incline bench 3x8
Squats/deads/lunges
Rear delt flys 3x10
Cable crossovers 3x10

3 days a week, I generally do a pyramid set for the legs

well what do you do for calves then? sprints?

>I'm trying to increase my main 4 lifts, increasing weight each week

what are your stats?

why don't you do the Texas Method?

nothing, calves are genetic. the most size you can get if you're lucky is 1cm

are you on steroids? are you a beginner?

Posted a thread for this, but might as well post it here too... this is a routine I worked up as a follow-up to my 6+ months of a 3 day full body split. Will this get me sick gains?

Day 1:
3x8 Weighted Mixed Grip Pullups
3x10 Seated Cable Rows
3x10 Seated Lat Pulldowns
3x5 Deadlifts
3x10 Shrugs
3x10 Dumbell Curls
4x15 Wrist Curls(alternating directions)

Day 2:
3x8 Bench Press
3x8 Overhead Press
3x10 Decline Bench
3x10 Weighted Dips
3x10 Standing Cable Crossovers
3x8 Squats

Days 3 and 4 repeats of 1 and 2

Days 5 and 6 repeats of days 1 and 2 with reps halved and weights increased

Natty, intermediate. 130/180/240/300

bw?

180

you'll overtrain natty. do a real established routine, don't make your own shit up

looks pretty shitty. why would you do mixed grip pullups? why not just do regular pullups?

wrist curls are shit for grip, do farmers walk or plate pinches.

completely get rid of days five and six, that's retarded.

are you on steroids?

I think still have some LP gains to do m8

I'm 130/185/275/315 at 185lbs and don't feel like an intermediate yet

nvm, you're not intermediate. keep doing SS.

>I think you still have some LP gains to do m8
fixed

Change them to 5rm. I think most would hit intermediate.

addition, seeing as how all of your lifts are about the same except for your ohp which shoots up, you're most likely half repping or otherwise not locking out your ohp.

Mixed grip are easier on the joints and more evenly train the bicep and brachialis.

Wrist curls are for forearm aesthetics, not grip strength.

How are having strength days in addition to hypertrophy days retarded?

I am not on steroids.

M:
squat 4x6
bench 4x6
Press 3x10
pushdowns/dips 3x10

T:
BB rows 4x6
(weighted) pullups 3x10 or curls 3x10
facepulls or high cable rows 3x10
hamstring curls 3x10

W:
Dead 5x6
press 3x6
dips 4x6

T and F are repeats of monday and tuesday

true, they are intermediate at 5rm, but why did you put them down as 1rm previously?

what is this from?

I didn't specify, just didn't think about it I guess.

>Mixed grip are easier on the joints and more evenly train the bicep and brachialis.
source

>Wrist curls are for forearm aesthetics
how does that fucking matter? you want some size on your forearms don't you? wouldn't it make sense to choose the best exercise to achieve this?

>How are having strength days in addition to hypertrophy days retarded?
you're training six days a week.

>I am not on steroids
answers that question pretty well

strengthstandards.co

i apologize then. do a real intermediate routine, don't make up your own

apologies on the first one, I meant neutral grip rather than mixed.

Noted your suggestion on farmers walks rather than wrist curls.

The six days a week comment is a fair point. Although I will say that on my current 3 day split I never really feel as though I couldn't go to the gym on my rest days. Is PPLPPL for example not doable natty?

is this you?

yup. Like I said I posted a thread for it, but at first everyone was just turning it into a taytay circlejerk so I posted here too.

I workut 2 days a week. Chest day and back day, the day I go back to hit chest