Routine rate:

Day U
3x5 Barbell Bench
3x5 Barbell Row
3x5 Barbell OHP
3x8 Incline Bench
3x8 Seated Row Machine
3x8 Chinups
3x8 Dips
3xF Farmer's Carries

Day L
3x5 Stiff Leg Deadlift
5x8 Quad Extension
5x8 Hamstring Curl
5x8 Calf Raisers
3xF Slow Ab Rollouts
3x15 Cable Crunch
3x8 Landmine 180s

ULxULxx

Tore labrum in my hip last February, just getting back into it now. Can't squat so far but I hope to work my way back to that.

post ass pls

I'm doing Stronglifta, but can anyone recommend me accessories for glutes and upper back/traps? I'm lacking a bit on those areas and it's negatively affecting my progress.

1 of 2

Why do all of these routines have so many rest days? I can go a couple weeks without needing a rest day and I make gains and workout very hard. Feels like everyone here is scared to death of overtraining and takes 4 rest days per week...

i have 4 days where i start off with, in this order, bench, squat, ohp and deadlift and ill reverse pyramid all these except deadlift where i ramp up to a heavy set of triples or at most 5 reps. then lets say i did bench first, then i would do ohp or an db shoulder press for 3-4x8-10 going for impeccable form, then i do random accessories like dips or stuff to help the main lift, and ill do the same for the rest of the lifts, if i do ohp, then i bench lighter and go for a longer pause and go for 3x6-8 etc. making steady gains ohp went from 135x4 to 155x5

Upright rows/shrugs for traps
Back extensions for glutes or deadlifts but I assume you do those

...

Mon: amrap lowerbody compound @ 70%
amrap vertical push @ 70%
amrap vertical pull @ 70%
amrap horizontal push @ 70%
amrap horizontal pull @ 70%
amrap hamstring isolation @ 60%
Wed: amrap lowerbody compound @ 80%
amrap vertical push @ 80%
amrap vertical pull @ 80%
amrap horizontal push @ 80%
amrap horizontal pull @ 80%
amrap hamstring isolation @ 70%
Fri: amrap lowerbody compound @ 90%
amrap vertical push @ 90%
amrap vertical pull @ 90%
amrap horizontal push @ 90%
amrap horizontal pull @ 90%
amrap hamstring isolation @ 80%
Each week select a new variant of each compound lift.

>I make gains and workout very hard
post routine and stats or didn't happen

Bro split
Back/bi
Chest/tri
Shoulders
Legs

Hi abs every three days and forearms every 2-3 days. I have a rest day every two to two and a half weeks. Major compound lifts go up every two weeks sometimes every week. 6'1 174 lbs male. Cutting right now on 2000 cals.

post big 5 stats

good
dyel
add stiffleg/romanian deads to C
if you find yourself out of gas for your ohp/bench after your squats, switch the order. i know when i was going heavy on ss i had that problem, might pertain to you once your lifts go up.
im assuming your running 4day upper/lower. 5x10 curls is more than enough for biceps, swap out your hammercurls for a horizontal pull like a bb/db row to balance out back development
do a ppl if you want to lift 6 days a week. i suggest the one on reddit. sub in your accessories and drop the ones in the program if you want to keep doing them
solid. post ass
i prefer my upper days to go push pull rather than push push pull pull tbqh but that's just me. barbell lunges are retarded.
for glutes: fix your hips. for traps i do 3x15 shrugs with dumbbells.

Arnold cuts. Plus ECA and dnp

6 day ppl. 5'9 165lbs.

Started this a few weeks ago

A:

3 x 10 Front Squat
4 x 10 chest supported row
4 x 8 standing Dumbbell OHP
3 x 15 cable upright row
3 x 12 hammer curl
3 x F heavy farmer walk

B:

3 x 10 one leg deadlift
5 x 5 weighted pull up
3 x 10 weighted dip
3 x 15 facepull
3 x 12 cable tricep pushdown
3 x F Waiter walk

AxBxAxB......

1m78, 83kg, 15% bf

How do you what your 1RM is if you never test maxes and do a different variation every week?

>i prefer my upper days to go push pull rather than push push pull pull tbqh but that's just me. barbell lunges are retarded.

Thanks mate

PUSH
Flat bench 4x6
Incline db press 3x10
Flyes 3x12
Military press 3x10
Lateral raises 3x12
Close-grip bench 3x10

PULL
Deadlift 5x5
Pullups 3x
Barbell rows 3x10
Barbell curls 3x10
Hammer curls 3x10

LEGS
Squats 4x6
Lunges 3x10
Leg press 3x10
Sldl 3x10

PPLPPxx

Should i do less deadlifting and more pullups/rows?

Rotate/10

SS+GOMAD

9.5/10

...

texas method + GOMAD

This is a PPL I've found on the internet and I'll be starting it tomorrow
I also need to get my muscles balanced so i;m thinking to change bb bench to db bench.
Is itgood or nah?

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

no deadlifts?

Monday chest day
Wednesday back day (i go back to the gym to hit chest)
Thursday chestday
Friday back to chest
Sat rest
Sun rest
Monday back day (back to chest)

Deadlifts and squats put too much pressure on my back. Went to the doctor and he said I should not do squats, deadlifts or any exercise that puts too much pressure on my back. Did SL for a month and on the fifth week (last week) my back started to hurt pretty bad and decided to change to PPL tomorrow. I want to look good but also have strength.

...

Can someone please give me advice on mine:

3x per week

Day A:

Bench press: 3x10
Deadlift: 1x5
Pull ups: 2x10
Lateral raises: 2x10
Dumbell OHP: 1x10
Dumbell Press: 2x10

Day B:

OHP: 3x10
Squats: 3x6
Chin ups: 2x10
Curls: 1x10
Dips: 3x12
Tricep extensions: 2x12
Facepulls: 2x12

The major lifts are listed at the top of each day and theyre done with a weight where 10 reps is very close to failure, i do drop sets afterwards of lighter weight as well but didnt include that. I'm just wondering If i should adjust anything or if i'll grow fine this way.

ABCABCX
A: 8x5 Squats/ 1x5 squat PR
6x10 leg press
4x12 leg curl
4x12 lunges
5x30s hold planks

B: 6x5 Bench/6x2 Bench
5x5 OHP
5x10 DB bench
5x3 log lift
4x12 flies
4x12 lateral raises
4x12 front raises
C: 3x3 deadlift/3x2 speed deadlift
5x10 deadlift (light)
5x8 rows
4x10 pullups
4x12 db row
6x4 shrugs

I eat a lot.

Literally the ultimate summer/neet routine

>Bicep/Back/Pull (A)
Deadlift 1x5
Weighted Pull Ups 3x5
Supinated Barbell Curls (3x10) supersetted w/ light supinated dumbell curls to failure
T-bar row 3x10
(Heavy) Hammer Curls 3x4-8
Face Pulls 3x10
Calf Raises 2x15-20

>Chest/Tricep/Push (B)
Bench Press 3x5
Weighted Dips 3x5
Incline Dumbell Press 3x10
Low Cable Chest Flys 3-4x10
Tricep Rope Pushdowns (3x10) supersetted w/ Shoulder grip bar tricep pushdown + Narrow grip bar tricep pushdown + underhand bar tricep pushdown for 5 reps each
Wrist Barbell Curls 4x12
Behind the back barbell wrist curls 4x12

>Legs/Shoulders (C)
High bar squat 3x5
OHP 3x5
Leg Press 3x10
Lateral Raises 3x10
Hamstring Curl 3x10
Leg Extension 3x10
Calf Raises 3x10
(Might add dumbell shoulder press inbetween ham curl and leg extend)

ABxCxxABxCxxABxCxx etc.
It's not based on the 7 day week, which is why it's the summer/neet routine. You don't have that many responsibilities so you can go to the gym whenever for the most part

I want to be ottermode/athletic. Do I need to have big legs?
Reached 155lbs squat and 145 lbs deadlift.
>squatting more than I deadlift

A(Push) (Chest/Triceps/Shoulders)

Flat Barbell Bench Press: 3x5
Incline Barbell Bench Press: 3x5
Seated Dumbell Overhead Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Skullcrushers: 3x10-12
Shrugs - Dumbells: 3x10-12

B(Pull) (Back/Biceps/Abs)

Lat Pulldowns with (Long Bar or V-bar)(or use hammer strength equipment)(*): 3x8-10
Seated Rows: 3x8-10
Face-pulls: 3x-10-12
Dumbell Bicep Curls: 4x10-12
Hammer Curls: 3x10-12
Situps: 4xF
Ab Crunch Machine: 4x10-12(*2)

(*)Alternate between workouts if not using the hammer strength equipment
(*2)Can be substituted with the ab roller

ABxABxx

How's my routine guys?
A

Squats

Deadlifts

Dips progression
Pull ups progression

Handstand Push up progression
Row progression

Leg Raise progression

B

Squats

Push up progression
Chin ups progression

Handstand Push Up progression
Row progression

Weighted Neck Curls
Leg Raise progression

Skill work everyday (L-sit, crow stand, handstand)

It's xAxBxAxxBxAxB...
I do barbell squats and deadlifts, and the exercises that are grouped together are done in kind of a superset manner, alternating sets with 1 min rest between them.

Eccentric phase done very slowly and exercises are kept in the 3x8-10 range, except for deadlifts which are 1x5.

Day 1:
Speed Squats: 6 x 4
Snatch grip high pulls: 4 x 5
W. Dips: 4 x 10
Cable rows: 4 x 12
Hammer curls: 3 x 15
Farmer walks x 3

Day 2:
Power cleans: 5 x 3
Push Press: 5 x 3
Barbell Row: 4 x 8
DB Bench: 4 x 12
Good morning: 3 x 15
Skullcrushers: 3 x 15

Day 3:
Squats: 4 x 8
Chinup: 4 x 10
Rack Pulll: 3 x 6
W. Dips: 4 x 10
Overhead Press: 3 x 15
BB curl: 3 x 10

Dont have a lot of time, and going for a bit of hypertrophy after having done SL, GSLP, Madcow, and 5/3/1

In the morning run 2 miles.

Later in the day:
3 minute stretch
5 rounds of jump rope
125- squats, calf raises, pushups ,sit ups, bicycle crunches and leg lifts
Either spar for 4 rounds or do punching and footwork drills for 8
1 round of jump rope.

And then he went silent.

Yfw he disappears

ABxABxx

a:
squat: 5x5
chin up weighted: 5x5
bent over rows: 5x5
curls: 5x5

B:
bench: 5x5
ohp: 5x5
dips: 5x5
skullcrushers: 5x5

90sec between each set
progressive overload once I hit 5x5

I am on day 20 and i feel like i'm fucking dying.

Does your coach work in plyo/low rep strength work if you've got a few months between fights?

bump

bicep curls
10xF

I workout at home and have no set routine. It really shows.

Did you notice any gains yet?
Also how much are you eating?

Ur mum x f

Just madcow plus Pullups on day 2

Thinking about swimming on my off days, would that murder my gains though?

BP-SQ-OHP-DL(only every other session) - pull-ups, hanging knee raises, bicep curls - stretch and leave
2min. pause between sets
getting back to it so the weights are still light and allow for this kind of training

LIVIA
O
V
E

Doing a Greyskull variation with a couple of plug-ins and no chin-ups since I still suck at those.

>pedo zone
>sub 13
>implying lolis aren't the peak of any race

100 push-ups
100 sit-ups
100 squats
10 km run

7 days a week

A:
5x5 Bench Press
5x5 Squats
5x5 Rows

B:
5x5 Overhead press
5x6 Weighted chins
plank

C:
5x5 Deadlift
5x6 Weighted dips
3x8 Seated rows

ABCxABCx

back squat 350
ham curl 350

PBN 350
inc db 350

bb row 350
chins 350

bb curl 350
french press 350

350 is attempting to get 50 reps inside 3 sets.

Does "Chin-ups/Pull-ups" and "Dips/Bench" mean that you pick either one or alternate them? So that you have A(with chin-ups and dips)xBxA(with pull-ups and bench)xx and so on?

If so, isn't doing Bench only once a week sometimes too little?

A
Front Squat
Hang cleans
Barbell OHP
Hammer strength pulldowns
Prowler work
Accessory work
B
Run stairs for 40 minutes, usually about 80 flights of 30 stairs
C
Deadlift
Safety bar squat
Log press
Cable row
Tire flips
Accessory work
D
10x100m sprints, 1 mile run, 1 mile jog, 1 mile run

All main lifts are done for 2-3 warmup sets followed by 3 working sets for as many reps as possible. I try to keep the rep ranges around 10-15 for the first set, 8-10 for the second set, 3-8 for the last set but sometimes I pick bad numbers and I go way over or under that. Accessory work is generally grip, arms, and abs, sometimes a lot sometimes none. My routine just goes ABCD repeat with rest days when I feel I need them, usually one or two a week. Prowler work varies, sometimes I just load like 100lbs and do push sprints, sometimes I load 600+ and do drags. Tire is ~200lbs I think, it feels about half as heavy as a tire I knew was 400lbs, but I've never asked the guy who owns the gym.

Not if you're doing dips too

A:
Bench 5x5
Incline 5x5
Decline 5x5
DB fly 3x15
Cable flys 4x20
Cable Tri Ext 4x20
Skull Crushers 3x10

B:
Deadlift 5x5
OHP 3x10
Lat pull down 4x20
Rows 4x20
Reverse fly 4x20
Single arm row 4x20
Rear lat 3x15
Front raise 3x15
Side lat 3x15
Curls 3x15
Shrugs 4x20

C:
Squat 5x5
Calf raise 4x20
Leg ext 4x20
Leg curls 4x20
DB side bends 4x20
Decline plated situps 3x15

ABCxABC or ABCABCx
Having 1 rest day a week, i typically do ABCABCx to space them out cause its hard not kill myself on that day.

I have no idea what im doing

I like the gist of it but doesn't it run you ragged?

and why not just do pull ups instead of pulldowns

arnold was on PEDs when he did this shit so what do you expect?

>doesn't it run you ragged?
Nah, I am pretty good about self regulating. If I have no energy or my body is starting to ache, I take more rest days, eat more, sleep more, do more recovery work, and I'm good to go.
>why not just do pull ups instead of pulldowns
Because I don't like pullups. They feel unnatural to me, I have never been able to make substantial progress with them no matter what routine or variation I try, and if I go too hard on them I wear out my shoulders pretty quick. Pulldowns just agree with me more.

Lower:
Squat 3x6-8
RDL 3x6-8
Standing Calf Raise 3x6-8
Back Extensions 2x10-12
Seated Calf Raise 2x10-12
Whatever abs/core 2x10-12

Upper:
OHP 3x6-8
Pull Ups 3x6-8
DB Bench 3x6-8
DB Incline Flies 2x10-12
DB Incline Rows 2x10-12
Curls 2x10-12

First three exercises have 2 minutes rest, last three exercises have 1 minute rests. I do LxUxLxU...

Will i need additional triceps work? I REALLY like these workouts, they're not overly long (1h - 1h 15 mins) and I'm liking the results. I'm just unsure whether i'll run into a bad bi/tri ratio further along the road relying only on The Press and DB Bench for tri development.

This is what I'm currently doing, with deadlifts sometimes on pull day. Only started it today also, seemed to go quite well

ZOMG KEKIUS MAXIMUS

Depending on how long you've been lifting you may wanna drop the volume. Also I would trade incline and decline bench for press (tm) on A day

Here's my PHUL routine

Upper Power
Bench 3x5
Pullups 3x5
Press 3x5
Pendlay Row 3x5
Incline DB Press 3x5
Skullcrusher 3x5

Lower Power
Deadlift 3x5
Squat 3x5

Upper Hypertrophy
Incline Bench 3x8
Seated Cable Row 3x8
Cable Flyes 3x8
Lat Pulldown 3x8
Lateral Raises 3x8
Barbell Curls 3x8
Tricep Pushdown 3x8
Shrugs 3x8
Wrist Curls 3x8
Planks 3xF

Lower Hypertrophy
Squat 3x8
Leg Press 3x8
Hamstring Curl 3x8
Standing Calf Raises 3xF
(Once I get knee surgery again, leg extensions or other quad isolation)

I wouldn't really call those power days so much as strength days. Also why so much more work on upper body than lower body?

Upper body: 48 total sets
Lower body: 18 total sets

Hmmm....

Why do people listen to trappy-chan so much.

What merit does he/she have?

That routine is kind of shitty desu. I wouldn't do it.

Yeah, I guess strength and power are sorta used as synonyms here... I didn't coin the names, so idk. Also, I try to hit most muscles twice or three times in a workout, and it became apparent that it was going to take more movements in the upper body to do that than in the lower.

See other post. Also, I had a lot more sets for lower, especially on power day, but was told to remove most of them.

Because they're fucking idiots and a lot of guys on this board like trannies.

Wendler 5/3/1 BBB and Triumvirate hydbrid

xABxCDxx
A: Bench Day
Bench 5/3/1
OHP @ 60% 5x10
Pull Ups 5x10
High pull snatch 8x5

B: Squat Day
Squat 5/3/1
Diddly @ 60% 5x10 (pls kill me)
Ham Curl 5x10
Good mornings 5x10

C: Press Day
OHP 5/3/1
Bench @ 60% 5x10
Pull Ups 5x10
Power Cleans 8x5

D: Diddly Day
Diddly 5/3/1
Squat @ 60% 5x10
Kroc Row 5x5/5/5/5/20
Hanging Leg Raise 5x12

>but, muh curls
Any bicep work didn't really occur to me, but I'm guessing the pull ups are enough to work the biceps

Insanity + GOMAD
Never thought I'd achieve my goal body with 1 simple trick

A
3xmax pull ups
3xmax chin ups
3x8 rows
3x10 lat pushdowns
3x10 facepulls
3x10 rear delt machine flyes
3x10 hammer curls or reverse curls
3xmax hanging leg raises

B
3x10 shoulder press
3x10 lateral raises
3x10 incline db press
3x10 weighted dips
3x10 dp press
3x10 alternating front delt raises
3x5 squat
3x20 leg extensions
3x5 deadlifts
3x20 back extension

ABABABX

fuck the regular diddlies on squat day and do RDL's instead. Fuck the goodmornings and do back extensions/reverse hypers instead. Fuck the hamcurls and do something like abwheel rollouts.

Forgot shrugs 3x10 on day B

Also I go on a 1-2 hour bike ride every second day.

>recommending upright rows

I'm currently doing the reddit PPL. I just switched to it from a full body 3 to 4 times a week.

Can someone post a decent push pull legs routine that would be more effective than reddit?

Reddits PPL is about as good as a 6days-a-week PPL will get. Reduce the frequency of some lifts if you can't handle the volume

Anyone can rate this, I switched from it but might go back

Push
Bench 3x5
Press 3x5
Dips 3x5
Cable Flyes 3x8
Skullcrushers 3x8
Lat Raises 3x8

Pull
Deadlift 3x5
Pullups/Chinups 3xF until weighted
Pendlay Row 3x5
Curls 3x8
Seated Cable Row 3x8
Shrugs 3x8

Legs
Squat 3x5
RDL 3x5
Leg Press 3x5
Hamstring Curls 3x8
Kickback Machine 3x8
Calf Raises 3xF

With a fair few of my exercises, I generally decide how many sets and reps I'm gonna do as each workout comes, cause I'm shit with periodization. I've written down my most common rep ranges.

>Mon Push
Bench
Lateral Raise 3x10-15
Cable Flies 3x12-15
Tricep Pushdown Machine, usually dropset AMRAP
Barbell Shrugs 3xAMRAP -SS- Hanging Leg Raises 3xAMRAP

>Tues Legs
Squat - Usually go 3x5 unless I want to go for a new 1rm. Usually dropset afterwards. Recently doing more higher rep ranges.
Leg Press 3x10
Calf Raises 3x12 -SS- Hanging Leg Raises 3xAMRAP

>Wed Pull
Deadlift - 1x5 usually, or slightly lower weight, more reps, and slowly perform the movement focusing solely on form.
Barbell Row 3x5 or Pullups 3xAMRAP
Seated Cable Row 3x8-10
EZ bar Curl 3x8 then dropset AMRAP -SS- Hanging Leg Raises 3xAMRAP

>Thurs Push
OHP 3x5 then dropset
Lateral raise 3x10-15
Incline Bench Barbell Front Raise 3x6-10
Arnold Press 3x8-12
Rear Delt Fly 3x8-12
Hanging Leg Raise 3xAMRAP

Fri Leg day, and Sat Pull Day, is generally the same as previous Leg and Pull days.

I've never directly worked my abs before, so I figured I'd hit them every workout with hanging leg raises at the end. We'll see how it goes.