Routine thread

Any routine suggestions for a guy without a barbell?

This three times a week instead of six. Quite happy with it.

I am a complete beginner, skinnyfat DYEL, is starting phraks greyskull lp a good idea? any tips?

Doing PPL 6 days a week

Push:
Bench 3x5
OHP 3x5
Incline Bench 3x8
Lateral Raise 3x10-15
Dips 3x8
Tricep Rope 3x8
Abs

Pull:
Deadlift 3x5
Lat Pulldown or Pullup: 3x8
Cable Row 3x8
Face Pull 3x8
Curl 3x8
Farmer Walks 3x
Abs

Legs:
Squats 3x5
Leg Press 3x8
Leg Curls 3x8
Calf Raise 3x8
Abs

did this, only switching the main lifts for 5x5 and worked out very well for me

Texas method with varied cardio on off days, mostly biking and swimming along with shoulder, arm and core work

Novice here.
Started lifting with dad, but he's been doing this for years and mainly does machines, where as I want to do more free weights. I'll be going out of town for 3 weeks, have a gym available, and want to have a solid novice program in place so I can stop following him around the gym when I get back.

>Does Veeky Forums recommend SS, Greyskull, or Stronglifts? Or something else?

SS or SL

SS for something quicker, SL for a bit longer workout

>Any routine suggestions for a guy without a barbell
yeah, buy a barbell

I just started with a similar, how does this work out for you?

Doing this variant of Greyskull LP. Total noob, so not lifting that heavy yet, hence the higher volume (will probably shrink this down just compounds as my lifts get heavy). Thoughts?

Just do Greyskull. Total novices don't benefit much, if at all, from accessories. You're already at your max growth potential doing an LP. Add accessories once you get stronger and gains slow down.

Really? I just feel like when I'm done with the compounds, I still have some strenght left so why not give 100%? Too worn down to do more compounds, but can do accessories.

Am I wrong? Do I actually lose out on doing it? I'm making progress on the accessories, though, and compounds lifts aren't affected since I do them first.

Thanks, I don't mind working out longer, so SL it is!

It's perfect, going up fast in weights. Just started to cut as well and still increasing. Bench is 85kg, squat 110kg, deadlift 155kg

Been going to the gym for about 6 weeks now on a beginner programme unlike SL or SS where it's just a day per muscle group. I've been going about an hour a day so I decided I could do more than SS or SL and this is why I chose to do a programme like this.

Anyway, does anybody have a good PPL routine that I could do 6 times a week or so as a beginner? Would be much appreciated.

I recommend this a lot. Good with linear progression.

>Monday
Squat 5x5 or 4x3 or 3x1
Bench 2x5, 4x3
dumbbell press 4x8
tricep extensions 4x8
curls 4x10

>Tuesday
Deadlift 8x3 or 6x3 or 4x3
rdls 3 or 4 x10
dumbbell rows 4x8

>Thursday
Close grip bench 1x10, 4x6
inverted rows 2 or 3xmax
tricep extensions 2 or 3 xmax
flies 2 or 3 x max

>Saturday
Sumo dl 3 or 4x6
Front squat 1x8, then 3x5
abs

Yeah. Once the compounds get heavier you'll understand. You're already taxing your recovery potential by adding 5-10 lbs a session. Just stick with the LP as written and you'll see great gains. Once your squat's at 2.5 plates+ you won't want to do anything else.

DL and squat same day. I am physically exhausted doing either. Why is doing both same session a good idea?

DL about 370 for 5 reps and 315 for 5 for squats

Well it's not really a problem to throw in some curls or some other high rep isolation exercise at the end of your workout. Novice programs are admittedly low in arm volume.

You should probably do Texas Method or any other program meant for actual intermediate trainees.

My routine is technically the same template I just alternate accessory each 4-8 weeks, I also try to 1 RM every 6-8th week

A 1
Bench
warmup 45-55-65%
work 75% 1x5 85% 1x5 95% AMRAP 75% 2-3x3-5
OHP 65-75% 5x5
A2
a. Bench variation either incline or flat, DB or BB if I do BB Bench then I usually go for 5 sec pause or close grip, usually alternate with alternate grip 1 cycle if DB, I use 60-75% of whatever I used in the main lift sets/reps: 1x20, 1x15, 2x8-10
b. Dips 4-5x10-15
A3 This I use just enough to feel da pump
a. Chest flyes/Cable flyes/Crossovers 4-5x12-20
b. Tricep kickbacks/Rope pulldowns/ skullcrushers 4-5x12-20
c. planks 3 x 60 seconds

B1
a. Squats (same template as Bench)
b. Front Squats 5x5-8 or Power Clean 8x3/5x5 depending on weight used
B2 All performed 1x15-20, 1x10-15, 2x8-10
a. Leg Press/Lunges/Hack Squat
b. Leg Extension/Bulgarian Split Squat
c. Leg Curl/Stiff Legged Deadlift
d. Kickbacks/Bridges/Glute-ham raise
B3 Reverse planks

C1
OHP (same template as Bench/Squat)
Bench 65-75% 5x5
C2
a. DB Press variation 1x15-20, 1x10-15, 2x8-10
b. BB Curl variation (EZ bar, preacher, Olympic bar, whatever I feel like going that cycle) 1x15-20, 1x10-15, 2x8-10
c. DB flyes/cable flyes/facepulls 1x15-20, 1x10-15, 2x8-10
d. DB curl variation 1x15-20, 1x10-15, 2x8-10
C3 Cable woodchoppers/Side bends/Side hypers 3x8-12

D
Deadlift (same template as bench and what not)
Squat @ 75 % 3-5x5 or 8x3 Depending on how tired I feel from DL
D1
BB/DB or Cable Row variant/Block Pulls
Good Mornings/Stiff Leg DL
Pullup/Chinup/Lat Pülldowns
C3
Leg Raise/Standing Cable Crunches/Sit-ups

I try to run/jog 3-5 km 1/week, and swim 500-800m every day I lift, want to get a prowler/sled/keg/sledge hammer/farmer walk to go full tard on that shit

Rate mine pls (pic related)
Add some rows in there. I usually work in horizontal pulls before I worry about vertical pulling
Just pick a routine, make sure pushing and pulling is balanced.

PULL
deadlift 1x5
weighted pullups 3x6
barbell row 3x10
lat pulldown 3x12
facepull 2x12
barbell curl 3x10

LEGS
squat 3x5
leg press 3x12
RDL 3x8
leg curl 2x10
calves 3x15
abs

PUSH
barbell bench press 3x5
dumbbell press 3x8
dumbbell incline bench 3x6
skullcrusher 3x10
lateral raises 3x12
pec deck 3x12

sometimes I skip one or two accessories if feeling tired

please rate

Depends. What are your current lifts?

AxBxAxx
BxAxBxx

A
Squats 3x5
Weighted Dips 3x5
Pendlay rows/light DLs 3x5
Chin ups 3x5

B
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 3x5

Can't bench due to bad shoulders, but dips are fine. Am I getting enough triceps/chest work?

135/205/255/315
Did ss and squat/dl was way higher so I focussed on upper body now it's out of balance again

ABCABCx

A1B1C1 = 70-75% 1RM 8 Sets x Failure (12+)
next set as soon as partner last rep
A2B2C2 = 80-90% 1RM 4 Sets x Failure (6+)
next set partner last rep + 30 secs

A1C1B2 = Kai Greene Bodyweight Ab Routine
B1A2C2 = Hanging Leg Raises (supersetted with weighted knee ups), Cable Crunches, Decline weighted sit-ups, weighted oblique exercise

Monday - 6 mile run 6:30 minute pace
Wednesday - 20 x 20-60's
Friday - 2 mile for time (100% effort)

>A1 (A2 switch barbell and dumbell exercises)
Flat Barbell Bench
Incline Dumbell Bench
Incline Dumbell Iso-Bicep Curls
Skullcrushers
Cable Flys
Machine Decline Bench
Barbell Curls
Dips

>B1 (B2 no significant change)
Wide-Grip Pullups
Hang Cleans
Lat Pulldowns
Military Press
Cable Row
Delt Raises (superset incline front, leaning incline medial and rear delts)
Machine Military Press
Shrugs
Rear Pec Dec

>C1 quad focused form (C2 glute focused form)
Standing Calf Machine Raises
Leg Press Calf Raises
Seated Calf Raises
Front Squat/High Bar Squat
Hack Squat
Leg Press
Hamstring Curls
Leg Extension
Dumbell Single Leg Split Squat
Box Jumps

Alright Fit, I know the weaknesses of this cycle already but let's hear your critiques. I'm very interested to know for real. Weights can be provided if anyone cares.

If I were in your shoes, I'd do TM for Press/Bench and then keep up linear progress with 3x5 on the squat and 1x5 dead. You can probably squeeze like 60-80 more lbs out of your squat and dead on LP, upper body is about what the average person comes out of SS with.

I'm currently cutting from 20% body fat, hoping to get down to 12% by Christmas. Lost a lot of my size gains already though.

Is high volume best if I'm cutting? Or some other routine?

My current one is pretty simple
Chest/tri
3x10 flat bb bench
3x12 incline db bench
3x12 overhead db tricep extension
3x12 chest flies supersetted with 3x10 push ups

Should I be doing more if I'm cutting?

Heavy weight, low reps, linear progression.

15 min cardio
Squats 2x6-10
Standing Press 2x6-10
RDL 2x6-10
Pull Ups 2x6-10
Dumbbell Bench 2x6-10
EZ-Bar Curls 2x6-10
Standing French Press 2x6-10
Back Extensions, BW 1xMax
Standing Calf Raise, BW 1xMax
Lying Leg Raise, BW 1xMax

Done 3 days per week on an every other day basis. Every week a rep is added, starting at 2x6 and ending at 2x10. Add 5kg to lower body lifts and 2.5kg to upper body lifts then repeat a new cycle.

1st day done @100%, 2nd day @80%, 3rd @90%

Thanks m8 I'll try it out, I'm going to the gym in a bit.

what do you guys think about Blaha's ICF for complete beginners?

Its an ok program if you're ok with 2hr+ workouts, you can do reg parks beginner or greyskull LP for 1hr workouts and about the same results

Linear progression sounds decent but will I really be able to consistently increase the weight I lift if I'm cutting?

Noted on the high weight low reps.

5 day version of Texas Method

Monday
Bench 5x5

Tuesday
Squat 5x5
Pendlay Row 3x5

Wednesday
OHP 5x5

Thursday
Rest

Friday
Bench 1x5

Saturday
Squat 1x5
Row 5x5

Bench and OHP switch week to week.

After the main lift(s) of the day are done, I do accessories to whatever extent I feel capable, trying to push myself but not burn out. I work 60 hours a week so the fatigue can really compound on itself if you're not careful, especially with a TM style program that's aggressive at raising weight.

I started this today. No idea what I'm doing but I need to tweak day B.

Has anyone ITT ever had to recover from a broken collarbone? I did mine at the start of the year and now I've only just taken up lifting.
My only issues are press machines and chest flys result in a sharp pain in my anterior deltoid, which a doctor thinks is a shortened muscle, and I get quite painful muscle knots in my back from day to day activities.

If any anons have any suggestions on how to build up shoulder strength following an injury and perhaps also lower back exercises that would be appreciated.
My main exercises atm generally consist of abs, lats, chest (when I can), squats and swimming.

Yeah it'll work for a while if you're not very strong. You shouldn't really cut if you're a novice without much muscle, unless youre actually fat and if youre fat, youll progress fine even longer without a surplus.
I've always been a fan of having people do an lp and then cutting, if they even need it, afterwards since intermediate training tends to help drop fat.

Looks p good. I'd consider adding some oly lifts on Saturday but pretty good other than that.

I get you wana take it easy but seriously dude....
you could just do all that in 1 day and take the rest of the week off and get the same results... also do you realy need a rest day for 1 exercise?

I have. Wait until you're medically cleared to lift, then lift. It's not rocket science.

Use conventional deadlifts instead of the variations you have there. How much experience do you have and what are your lifts like? That's a lot of volume for a beginner and a bad routine for an intermediate

He said he does accessories too. This routine is totally fine for an intermediate lifter.

I have been medically cleared to lift, but it doesn't stop the ongoing shoulder and back issues which the doctors don't seem to give a shit about.
I mainly just want to know how to get rid of this incessant knot in my back, just inside and below my scapula.

What do you all think about this alternative to SS?
newbie-fitness.blogspot.com.au/2006/12/rippetoes-starting-strength.html?m=1

I like doing cleans/hang cleans as accessories. Love following heavy pendlay rows with high rep hang cleans, really burns up your whole back.

Those are just the bare bones, the minimum I want to accomplish in a given workout. I do other lifts after that. I just change them from day to day depending on what I feel like doing. Keeps it interesting.

I used to run the same volume and intensity of the main lifts as a 3 day program, traditional TM style. Mondays I'd do 5x5 squats, 5x5 bench or OHP, and deadlift. Real hell day. It'd take forever and I'd feel dead after. Volume day is really what motivated me to break the 3 days into 5 days.

For an idea of what a filled in day looks like, here's what I did today:

OHP 5x5
Push press 3x5
Chins 3xF
Lateral raise 4x10 with super set face pulls 4x15

Tomorrow I'm planning on:

Squat 5x5
Leg Press 3x12
Pendlay Row 5x5
Hang cleans 3x8
Dumbbell rows 4x12

But maybe I have to work late tomorrow and I'm tired when I get to the gym, so I'll drop an accessory or two.

For me the big benefit to running TM as 5 days rather than 3 is the flexibility. You can tailor the volume of your workout while still hitting the volume/intensity for your main lifts and keeping the same progression plan as the 3 day TM.

...

Push A

Flat Barbell Bench Press: 5x3, 1xF (20% less weight)
Seated OHP: 3x8
Decline Barbell Bench Press: 3x10
Standing Cable Flyes: 5x10
Tricep Extension: 5x10
Dumbell Lateral Raises: 5x10

Pull A

Barbell Conventional Deadlift: 5x3, 1xF (20% less weight)
Weighted Chin-ups: 3x8
Chest Supported Rows: 3x10
Dumbell Rows: 5x10
Dumbell Shrugs: 5x10
Barbell Curls: 5x10

Legs A

Barbell Back Squat: 5x3, 1xF (20% less weight)
Barbell Good Mornings: 3x8
Leg Press: 3x10
Leg Extension: 5x10
Lying Leg Curl: 5x10
Standing Calf Raise: 5x10
Weighted Crunches: 5x10

Push B

Standing OHP: 5x3, 1xF (20% less weight)
Dumbell Incline Bench Press: 3x8
Close Grip Bench Press: 3x10
Seated Machine Flyes: 5x10
V-bar or Straight bar Tricep Pushdowns: 5x10
Cable Lateral Raises: 5x10

Pull B

Barbell Snatch Grip Deadlift: 5x3, 1xF (20% less weight)
Barbell Rows: 3x8
Weighted Pull-ups: 3x10
Dumbell Rows: 5x10
Dumbell Curls: 5x10
Reverse Dumbell Flyes: 5x10

Legs B

Barbell Front Squat: 5x3, 1xF (20% less weight)
Barbell Romanian Deadlift: 3x8
Barbell Hip Thrusts: 3x10
Dumbell Lunges: 5x10
Leg Extension: 5x10
Seated Calf Raise: 5x10
Hanging Leg Raise: 5x10

r8 brahs, rugby player here

>Monday (legs and shoulders)

low bar squat 3x5 ,3 isolation 4x10 (calves, hams and quads)
ohp 3x5 ,2 more isolation movements
4x10 abs on hanging leg and crunches

>Tuesday (back and tris)

power clean 5x3 (including warmups obvs)
DL 1x5 (including warmups obvs)
3 isolation movements for back
3 isolation for tris

>Friday

binch 3x5 (including warmups obvs)
and 3 isolation movements for chest
and 3 for bis
4x10 abs on hanging leg and crunches

seems good breh. not missing anything.

Anyone? Considering starting it

does anyone have a routine i can give my gf for body weight training? she wants to condition herself before going to the gym.

PPLxPPL or PPLPPLx?

Also, do you alternate doing bench/OHP as the first exercise of Push day?

I'd appreci8 a r8 please

Basically a modified version of pic related, with the main change being
>moved around front squats and included high pulls as seen below

(A1)x(B1)x(A2)xx
(B1)x(A1)x(B2)xx

>A
High pull 5/3/1 (A1) / 3x5 @80% (A2)
Deadlift 5/3/1 (A1) / 3x5 @80% (A2)
Bench 5/3/1 (A1) / 3x5 @80% (A2)
Chins 3x5 (A1/A2)
Tricep pushdown 3x8 (A1/A2)
Abs 3xF

>B
The Press™ 5/3/1 (B1) / 3x5 @80% (B2)
Squat 5/3/1 (B1) / Front Squat 5/3/1 (B2)
Row 3x5 (B1/B2)
Dips 3x5 (B1/B2)
Curl 3x8 (B1/B2)
Abs 3xF

You realize those are the same thing right

PPLx(PPLPPLx)PPL
(PPLPPLx)(PPLPPLx)

Does she do porn?

Basic PPL routine, looking for advice

>Push
1x~Warmup~
3x5 Flat Bench
3x5 Standing OHP
3x5 Guillotine Press
3x8-12 Lateral Dumbell Flyes
3x8-12 Chest Flyes
3x8-12 Tricep Pushdown
3x8-12 Overhead Tricep Extension

>Pull
1x~Warmup~
3x5 Pendlay Row
1x5 Deadlift
3x8-12 Lat Pulldown
3x8-12 Seated Rows
4x8-12 Alternate Grip Barbell Curls
3x8-12 Shrugs
3x8-12 Hammer Curls

>Legs/Core
1x~Warmup~
3x5 Squat
3x8-12 Leg Extension
3x8-12 Hamstring Curls
3x1 2 Min Plank
5x8-12 Calf Raises
3x12 Hanging Leg Raises

Goes PPLPPLR for MTWTFSS
Feel like Guillotine Press is really fucking with my shoulders, is incline bench as good?

Oops, guess I was focused on the 6 days/wk aspect ... So add an "x" to the first one ... Basically wondering about having a day between 1 streak of PPL or 2.

I do Lyle McDonald's upper/lower routine:

Lower A
Squat: 4X6-8
Romanian Deadlift: 4X6-8
Leg Press: 3X10-12
Leg Curl: 3X10-12
Standing Calf Raise: 4X6-8
Seated Calf Raise: 3X10-12
Cable Crunches: 3X12-15

Upper A
Flat Bench: 4X6-8
Row: 4X6-8
Incline DB Press: 3X10-12
Lat Pulldown: 3X10-12
Lateral Raises: 3X10-12
Shrugs: 2x10-12
Face Pulls: 2x10-12
Skullcrushers: 2X12-15
Incline Dumbbell Curl: 2X12-15

Lower B
Deadlift: 3X5
Lunges: 4X6-8
Leg Curl: 3X10-12
Leg Extension: 3X10-12
Standing Calf Raise: 4X6-8
Seated Calf Raise: 3X10-12
Hanging Leg Raises: 3X12-15

Upper B
Overhead Press: 4X6-8
Pull-ups: 4X6-8
Flat DB Press: 3X10-12
Another Row: 3X10-12
Flyes: 3X10-12
Shrugs: 2x10-12
Face Pulls: 2x10-12
Triceps Pushdown: 2X12-15
Barbell Curl: 2X12-15

so my bench has been slacking and been thinking about doing a routine where i do squats once and bench twice a week. i like to keep it simple so i do the 1x20 rep breathing squat program. did stronglifts, but the volyme was too much and i do other sports aswell so it weared me out quickly. any suggestions for good bench routine?

current stats are: 87kg/185cm, squat 140-150kg and bench 95kg.

pic related, its me -2kg ago

who is she

Anyone got a bulking aesthetics routine on hand?
Can't find one on my PC.
I've got about 1month2weeks until I need to cut in time for swimming season and will bulk until then so I'm not Auschwitz mode after the cut

what is a good fullbody routine?

A
Hang-ups 3x8
Deadlift 3x5
Rows 3x8
Shrugs 3x8
Barbell curls 3x8
Dumbbell curls dropset 3x8
B
Bench 3x8
Incline Bench press dropset 3x8
Cable flys 3x8
Scullcrushers-dips-superset 3x8
Tricep extentions 3x8
C
Squats 3x5
Leg extentions 3x8
Leg curls 3x8
Leg Press 3x8
Calfs 3x20
D
Dumbbell shoulder press 3x8
Barbell curls 3x8
Weighted dips 3x8
OHP 3x8
Shrugs 3x8
Lateral raises run-the-rack
Cable curls
Tricep extentions

I also do some ab workout every other day.

Any feedback would be appreciated.

R8 or H8

Day 1:
Squats: 4 x 8
W. Dips: 4 x 10
Chinup: 4 x 10
Overhead Press: 3 x 15
Barbell Curl: 3 x 10
Static Holds x 3

Day 2:
Power Cleans: 5 x 3
Push Press: 5 x 4
Barbell Row: 4 x 8
Flat DB bench: 4 x 12
Good Mornings: 3 x 15
Skullcrushers: 3 x 15

Day 3:
Speed Squats (60%): 6 x 4
W. Dips: 4 x 10
Snatch Grip Deadlifts: 3 x 6
2-1 Cable Rows: 4 x 12
Lateral Raises: 3 x 15
Hammer Curls: 3 x 15

Reposting this for more opinions from bros. Greyskull with plugins, low weights right now since I'm a beginner.

I am inclined to say that you have too much going on.
You are going to struggle with that (chinups will be hampered by rows, likewise with incline bench)

Do the base greykull with back exercises on each day (row/ Chins alternating), and then add two accessories per day in the 8-15 rep ranges... shoulder hypertrophy+ biceps/ Back hypertrophy + triceps/ Chest hypertrophy+biceps.

At least that is what I ran and I made pretty good gains off of greyskull

Your accessories should be:
Chin/Pull Ups 2x6-8on mon/fri
Yates/Tbar row 2x6-8 wednesday

Laterals 2x10-12 on OHP days
Flies 2x10-12 on Bench days

Weighted hypers and situps 2x10-12 every workout

Anything else is seriously detrimental. Keep it to this ans you'll be golden. Curls are fun tho, do them on wednesdays if you really "need them".

Too much shit. One of the 2x5/1x5+ exercises per movement type each session (one press, one pull, one squat or deadlift) and one accessory per bodypart. If that stops working, then you start to bring in more volume.

A
bench press 3x6
squat 3x6
OHP 3x6
incline press 3x8
ring dips 3x8

B
deadlift 3x6
pull ups 3x6
dumbbell rows 3x8
curls 3x8
ab wheel 3x8

lifts: ABxABxx
cardio (running): xxRxxRx

bulking atm, r8 pls

>Ring dips after all that shit
You're asking to fuck your shit up
Also, you'll run into problems with deadlifting after squat day, especially for three sets of six. A push/pull split like that needs a day inbetween workouts (basicqlly making it evry other day)

so xAxB and repeat?

stats?

I know it's a whole lot of volume but the high frequency benching and OHP have jacked my bench up 10kg and OHP up 5kg in two week on a fucking cut and I'm 10lbs down in three

Kelly Baggett saved my mind-muscle connection

The progress doesn't tend to last, unfortunately.

Wanna know how I can tell you are a DYEL?

Yes, that will be more sustainable. You might be better off doing DLs for 2 sets if you start feeling beat down

You'd be better off just doing three days. If fatigue and work are a big factor in your recovery, i would not recommend a 5 day split. Not even a 4 unless you have stalled out all rep ranges or VD becomes so grueling and takes up to 3 hours to complete. Keep the accesories to a mininum and only do them if it actually helps you, don't do it just to do it. You need every second of rest possible as I see it.
May the gains be with you user.

Pls response

100x fork downs

This looks like a mess, look up 5/3/1 fullbody if you want to do that stuff.

Yeah. I figure I'll give it a few more weeks and then taper way down to maybe 4 days a week. This is good shit and it feels great but by the 6th day I'm absolutely shattered and it wreaks havoc on my fatigue.

Without a doubt it's saved my bench, though. Utterly saved it. I could barely bring 100kg with good form up and down to chest for 1 before but now I can smash it out solidly for a 5rm.

Just moved from a 4 day U/L to a 5 day PPLxULx. 6'0, 190lbs

Push:
Bench 3x5(to 5x5, each week +1 set of 5, up to 5x5, until I up the weight 5lbs and back to 3x5)
Bench 3x8 @ 80% of my 3/5x5 weight
Flies 3x12
Tri pushdowns 3x12
Tri Overhead extension 3x12

Pull:
Weighed Chins 3x5->5x5 (see above)
Neural grip chins 3x6 @ 80% of weight
Wide grip pullups 3x12 unweighted
Rows 3x8
Curls 3x8

Legs:
Squat 3x8 (->5x8) (Going as heavy isnt possible due to *Severe* old lower back injury, so I do as heavy as I can without reaggravating it, which means weight I can generally do 8-10 reps of)
RDL 3x8
Leg Press 3x12
Back extension 3x12

Upper:
Overhead press(3x5->5x5, see above)
Weighted Chinups 5x5 @ 90% of weight as Pull day
Flies 3x8
Rows 3x8
Curls/Tri extensions superset

Legs:
Same as previously legs

Natty, on a 350-400cal surplus (@ 3350), eating/counting macros cleanly, sleeping 8 hrs, etc. I would like to swap out the 2nd set of bench on Push day to incline bench, but the incline bench is broken, and I never got anything out of DB incline (but considering swapping to it anyway).
Running a 6 day PPL previously wrecked me with constant injuries from too much volume/age (almost 30)/not enough cal intake (not willing to bulk any harder), I'm not sure I can handle a 5 day routine at this intensity, but so far so good. We'll see.

Yeah

Thank you, guys. Narrowed it down while still keeping some accessories. Will still give the big one a try today just to see what it feels like, but will probably keep to the smaller one in the future.

r8 pls
3x a week
Week A: Strength 5x5 @80%
Deadlift
Back Squat
Bench
OHP
Chin Ups
Pull Ups
Weighted Dips
Bent Over Barbell Row
Seated Calf Raises

3x a week
Week B: Hypertrophy 4x8-12 @60%
Deadlift
Back Squat
Bench
OHP
Chin Ups
Pull Ups
Weighted Dips
Bent Over Barbell Row
Seated Calf Raises

I want a good routine to transition from starting strength to something more aesthetics based.
Any suggestions?