post routine, stats, etc >5'8, 155 >goal is to get to 170/175
>Monday bench press rest pause 3x10,8,6 (use 80% 1rm, do one rep, rack it, rest 15 seconds, another rep, repeat for 10 reps, then 8 on the second set, 6 on the third) barbell rows 3x8-10 leg raises 2x15
>Wednesday military press 3x10,8,6( same as bench - rest pause) trap bar deadlift 1x15, 1x12 db pullovers 2x15 (superset with dl) barbell shrugs 3x8-10
>friday squat 1x15, 1x12 db pullovers 2x15 (ss with squat) barbell curls 3x8-10 close grip bench 3x8-10 wrist curls 2 sets, farmers walks 2 sets
And what are the baby weight stats for your compounds?
Matthew Adams
320 squat, 210 bench, 400 trap bar dl, 140 ohp
Jackson Morgan
What are you real stats for your retarded routine, not your estimated 1 reps based on the retarded number of squats and lmao trap bar deadlifts you're doing.
Brody Thomas
>hes never heard of high rep squats for weight gain oh boy 2 plates for sets of 12 on the squat, and around 255-265 for the trap bar
Hunter Clark
btw not estimated, these are all maxes as of 3 weeks ago.
Upper heavy: I might replace incline DB bench with weighted dips Switched lat pulldowns with weighted pull ups.
Lower heavy: 3x5 back squats 1x5 deadlift 3x8-12 weighted hanging leg raises 3x8-12 leg raises to bar 3x6-10 landmine 180s or Russian twists
Upper hypertrophy: added face pulls and superset with lateral raises Switched incline barbell bench with flat DB bench I do barbell rows instead of DB rows Meadow rows instead of cable rows Incline hammer curls instead OH triceps extension instead Add in some reverse wrist curls
Lower hypertrophy: took out leg extensions Replaced leg curls with RDLs
Elijah Hall
And pretty much same ab workout as lower heavy for lower hypertrophy days. I also do dragon flag raises and regular dragon flags on those days. I'm thinking of adding in some bodyweight exercise progression for stuff like planches and whatnot. And then cardio at least twice a week.
Easton Cook
hows it working for u
Ryan Allen
I'm on my second week of it. I did it my second semester of college and saw good results, honestly. I recently went back to it after trying my hand at PPL for the summer and ended up overtraining on PPL kek. I'll probably go back to PHAT soon. I did PHAT the second half of first semester and winter break because my schedule allowed it.
Lucas Walker
wrote my own PHUL. I have plenty of time to be in the gym this long with long rest periods. 1/2
Asher Perez
Minor derail here but just started going to the gym, what's a good starting routine? just been doing basic dumbbell stuff and deadlift/benching so far
Adam Price
2/2
Camden Smith
not ss or sl. if you have time and energy, try a basic PPL. there's one in the sticky iirc
Jayden Gutierrez
would like some input on pic related, found it here a while ago
just trying to make sure I'm not completely missing something
been doing bodyweight stuff for a few months but I can finally start going to the gym
Isaac Clark
I'm thinking of doing madcow 5*5. Just had one question. What do they mean by going up 12.5% each set? Because I calculated that and I'd be going over my max by the final set if I did that. Is it supposed to be like that?
Liam Jackson
U shouldnt witch routines too much man
Gabriel Green
wtf is up with not doing legs 2x a week?
Zachary Cooper
Wait nevermind I'm fucking retarded
Joshua Nguyen
5'10" 176lb
>Mon squat: heavy single @90-95%1RM, 5x5 @70% rack squat: 4x4 @110% dumbbell Bulgarian split squat: 4x10 leg press: 4x10 pistol squat: 4x10
>tues muscle ups AMRAP deadlift: 5x3 @ 80% one arm dumbbell row: 4x10 front lever progression: 12x10s weighted chin ups: 5x5
>wed bench: heavy single @90-95% ohp: 4x10 weighted dips: 5x5 handstand pushups: 3x3 planche progression: 12x10s
>thur squat: heavy single @90-95%1RM, 5x5 @70% rack squat: 4x4 @110% dumbbell Bulgarian split squat: 4x10 leg press: 4x10 pistol squat: 4x10
>fri muscle ups AMRAP block deadlift: 3x5 deficit deadlift: 3x5 one arm dumbbell row: 4x10 front lever progression: 12x10s one arm chin up progression: 4x10
>sat ohp: heavy single @90-95% bench: 4x10 weighted dips: 5x5 handstand pushups: 3x3 planche progression: 12x10s
Owen Roberts
>6'3", 209 lbs >goal is 12%@205 (currently) >5/3/1 with assistance for aesthetics and to adjust weak parts of lifts >45mins fasted morning LISS Mon/weds/fri >Mon: OHP 5/3/1, rear delts, dumbbell shoulders, lateral raises with drop sets, shrugs >Tues: squat 5/3/1, front squats, extensions, hamstring curls, seated calves >Weds: rest >Thurs: bench 5/3/1, incline, cable crosses high/low, flys, dips >Fri: diddy 5/3/1, romanians, good mornings, lat pulls, rows >Sat: arms for vanity
Jeremiah Jones
how is this plan for a beginner? it's basically frankoman's dumbbell split, but spread across 4 days with some ab work thrown in.
Monday (chest and triceps): Incline dumbbell bench press - 4 sets of 12/10/10/8 Dumbbell bench press - 4 sets of 12/10/10/8 Dumbbell flys - 3 sets of 12 Dumbbell skullcrusher - 3 sets of 12 Dumbbell tricep kickback - 3 sets of 12 One arm seated dumbbell extension - 3 sets of 12
Tuesday: (back and biceps): One arm dumbbell row - 5 sets of 12/10/10/8/6 Bent over dumbbell row - 5 sets of 12/10/10/8/6 Dumbbell pushover - 2 sets of 12/10 incline dumbbell curl - 3 sets of 10 Standing dumbbell curl - 3 sets of 10 Cross body hammer burl - 2 sets of 10
Wednesday (legs and abs): Dumbbell lunge - 4 sets of 12/10/10/8 Dumbbell step up - 3 sets of 12 Dumbbell squat - 4 sets of 12/10/10/8 Dumbbell stiff leg deadlift - 4 sets of 12/10/10/8 Dumbbell standing calf raise - 2 sets of 12/10 Planks - 3 sets of 1 minute Decline crunches - 3 sets of 15 Flat bench lying leg raises - 3 sets of 15
Thursday (shoulders and abs): Standing dumbbell press - 4 sets of 12/10/10/8 Dumbbell lateral raise - 3 sets of 12/10/10 Bent over dumbbell reverse fly - 3 sets of 12/10/10 Dumbbell shrug - 4 sets of 12/10/10/8 Planks - 3 sets of 1 minute Decline crunches - 3 sets of 15 Flat bench lying leg raises - 3 sets of 15
Fri, Sat, Sun: Rest or cardio.
Carson Adams
guys i've been doing SL5x5 wrong for 3 weeks, now I'm doing it right for 2 days but I'm seeing people that say it's not a good beginners program. Note that I've been going to the gym for 2 years, just not with structure. I don't necessarily want simple, I just want a good one to stick to. Should I just continue SL5x5 or what. desu sl5x5 is kind of appealing because it doesn't take much time and I like the excersizes.
Caleb Howard
SL is an excellent beginner program who told you otherwise?
listen, as a noob you can increase weight on each exercise literally every time you workout once you start reaching your limits, you'll set actual PRs every workout you cannot do this as an intermediate or advanced a novice program should take advantage of that
stick with SL
>sl5x5 doesn't take much time I see you're still a noob when you're squatting 100kg 5x5 it will take a while, trust me
Pull: Weighted pullups 4s Bent over rows 4s Barbell curls 4s Hammer curls 3s Forearm curls 3s Leg raises 4s
I might do some squats or deadlifts occasionally, but right now it would be hard to combine them with running/cycling. Don't lecture me on that, I'm not a newbie.
Luis Adams
SS variation for to get some volume while I'm cutting. Didn't change the deadlift because I don't want to bang around babby weight.
A: Bench Press 5x5 DB Press 3x8 Dips 3x10 Cable Flies 3x10 B: Pullups 3x10 Deadlift 4x5 Bent-over Row 3x8 Seated Rows 3x8 C: DB Curls 3x10 Close grip curls 3x10 Close Grip Bench 3x8 Triceps Pushdown 3x10 SkullCrushers 3x8 D: The Press 5x5 Squat 5x5 Leg Press 3x8 Lateral Raises 3x10 Front Lateral Raises 3x10 E: Bench Press 5x5 Cable Files 3x10 The Press 5x5 Pullups 3x10 Chinups 3x10 Deadlift 4x5
ABCDxEx
Christopher Torres
hurr durr what do you think im trying to do idiot. 2 shoulder sugeries set me back but im working on it
Jayden Scott
>5'5 128 lbs >goal is to bulk and cut to about 160 lbs 10% bf
>Monday: Legs Compounds first: Deadlift 3x6 Squat 3x8 Reverse lunges 3x16-20 (8-10 per leg) Leg Press 3x8 Leg Extensions 3x8 (regular, toes pointed outward, toes pointed inward, 9 sets of 8 total) Leg Curl 3x8
>Tuesday: Back and Shoulders Front Dumbbell Raises 3x8 Side Dumbbell Raises 3x8 Seated bent-over lateral raise 3x8 Pullups 3x8 Pendlay Rows 3x8 Romanian Deadlift 3x8 Press Clean 3x6 Shrugs 3x8
>Wednesday: Chest/Triceps (no spot so only barbell on high reps) Decline Dumbbell Press 3x8 Flat Dumbbell Press 3x8 Incline Dumbbell Press 3x8 Flat Dumbbell Flies/Chest fly machine 3x8 Standing Tricep Extensions 3x8 Dips 3x8 Tricept Pushdown 3x8 Standing Bent-Over Two-Arm Dumbbell Triceps Extension 3x8
>Thursday: Biceps/Forearms Crazy 8s x3 SS with tricep extensions Seated Concentration curls 3x8 Reverse Curls 3x8 Preacher Curls 3x8 Chin Ups 3x8 Wrist Roller Supinated + Pronated till Failure
>Throughout the week: Seated Calf Raises Leg Press Calf Raises
I am currently neglecting my abs and I'm trying to get an opinion on how to incorporate it better into my routine
Caleb Hernandez
How do you guys come to the conclusion of your workout routines?
Should I figure out what my goal is first. Then inspect my own body and see what I should work on? Do I need experience to do this or would basically learning what the different muscle groups are be all I need?
I've been doing SS because I don't know what else to do, but the who squat every time thing is making me feel like an idiot.
Blake Hernandez
I came up with my routines (they change twice a year approximately) based on making sure I grow my muscles symmetrically. It's a bit of fiddling around with the types of exercises you do and also seeing if they actually feel like they're working in the gym. I took a weight training class in college and my professor showed us how to make a workout routine based on what we wanted, primarily being three goals: Power, Hypertrophy, and Muscular Endurance
Jeremiah Cook
I had an idea of getting SS because they seem to be fundamental exercises and adding on things I think would help with my goal. Is this the right way to do it? Also, are squats every time you go essential? What's the thought behind adding squats to each time you hit the gym? Basically, are squats the most important or what?
James Morales
I assume you mean that Squats should always be part of your workout. Well they are very important for the lower body but if you just can't seem to do it with good form, lunges could help getting around them, although they're not a substitute. I use lunges to supplement squats
Leo Rodriguez
maybe if you would fucking type it out
Daniel Watson
doing SL 5x5
A Squats 5x5 OHP 5x5 Deadlift 5x5
B Squats 5x5 Bench 5x5 Rows 5x5
I predict I'll deload and have to drop down to 3x5 in the next couple of months for some lifts. When I do, I want to add some accessories in the time that will be freed up. What would be good for aesthetics and target muscles neglected by SL? I'm thinking curls tricep extensions incline bench db flyes leg extension lateral raises
how are these? Anything I should add/omit
Ryan Kelly
don't forget traps and forearms
Kayden Young
shrugs and farmers walk ok to cover this?
Elijah Peterson
Made this for myself after grinding away on a PPL for the past year. Mostly to A: Make lifting fun again a m d B: Make sure Im hitting all PL movements twice a week in a 4 day routine (schedule restrictions). Hope you guys can read my chicken scratch.
Joshua Martin
yeah but you may want to do some special exercises for your forearms since you don't want to just barely hang onto heavy weights
Gabriel Gray
we can't type it out like everyone else
Dominic King
will do
Jose Clark
Hey guys I'm gonna do SS. What are some supplemental workouts I can add to it?
Juan Fisher
Can some one help me do a PPL routine with no legs? I used to do SS but now I can barely walk after an accident, I have a friend who can help me to set up chairs and stuff so as long as I can do the exercises while sitting everything goes.
Sorry if this is the wrong thread for this.
Andrew Nelson
how is this routine oldschooltrainer.com/reg-parks-beginner-routine It was on the sticky also if I were to do this reg park's routine what is a stabilizer set, and what counts as wrist work? just got a bench and stopped using only dumbbells ready to make some sick gains (been using pic related for a couple months)
basically if this routine is bunk what would you suggest?
