>Friday Dumbbell Bench Press 4x8 Incline Dumbbell Press 4x8 Dumbbell Row 4x8 Seated Dumbbell Press 3x10 Chin up 4x8 Ez Bar Curl 3x10 Lateral Dumbbell Raise 4x12 Shrugs 4x12
Bentley Turner
Doing PLP
Push -Bench (5x5) (alternate with dumbell praises on second Push day) -Shrugs (3x12) -Tricep DB Press (3x10) -Flys (3x10) -Lat Raises (3x10) -Pushups to Failure
Why rest on wednesdays instead of sundays like a normal human bean tho. PLPPLPx > PLPxPLP
Nicholas Parker
Cause I really like going to the gym on sundays. >most people not there >don't have to wait for the bench >Start the week off with my favorite workouts.
It's bliss user.
Tyler Clark
not him but I don't like working out on Sundays. I do love the emptiness of the gym though
Andrew Nelson
Deadlifts are a lower body movement. Have one lower day per week with deadlifts as the main lift and a squat variant at higher volume and the other with squats as the main lift and higher volume deadlift variant. You also don't need all of those accessories. Pick 2 per lower body day and that'll be enough. Include ab work/hyperextensions(which are a glute/hamstring exercise) every so often. For upper body, do 2 main presses, one auxiliary press, 2 upper back movements and 1-2 accessories of choice.
Benjamin Reed
>Monday: Bench 3x10/8/6 (10 singles every 15 seconds, 3 minute rest, then 8 then 6) flies 2-3xf meadows rows 3x8-10 leg raises 2x15-20
>Wednesday OHP 3x10/8/6 done in the same fashion as bench Trap bar dl 1x15, 1x12 pullovers 2x15 shrugs 3x8-10 lateral raises 2x8-10
>Friday Squat 1x15, 1x12 pullovers 2x15 barbell curls 3x8-10 close grip bench 3x8-10 farmers walks or wrist curls 2 sets
Connor Reed
Thanks lad, will look at routine again.
Carter Price
Monday Squat 4x6 stiff leg deadlift 4x6 lat pulldowns, abs 3x10
Wednesday Leg raises 2x20 thick bar deadlifts 5x1 calf raises 4x12 single arm farmers walks 2 laps barbell curls 4x6 neck bridges and rear delt raises 2 sets each
Friday Bench press 5x5 heavy or 3x8 light Overhead press 3x8 light of 5x5 heavy
Angel Hall
No problem I ran something similar and saw pretty decent strength gains even though I did it while cutting.
Nathan Johnson
I've been going to the gym for a solid two months straight. They're all exercises I remember from high school (+8 years ago) so I just put something together. Hitting the gym every day was the main goal. Now that its a habit, I was looking for suggestions, so thanks.
Any specific programs you'd recommend that has what you were mentioning?
Luke Parker
Linear Push/Pull/Legs
A - Pull >Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate each time) >3x8-12 Pulldowns OR Pullups OR chinups >3x8-12 seated cable rows OR chest supported rows >5x15-20 face pulls >4x8-12 hammer curls >4x8-12 dumbbell curls
B - Push >4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts) >3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here) >3x8-12 incline dumbbell press >3x8-12 triceps pushdowns SS 3x15-20 lateral raises >3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
C - Rest Day (only jokin) >2x5, 1x5+ squat >3x8-12 Romanian Deadlift >3x8-12 leg press >3x8-12 leg curls >5x8-12 calf raises
Add 5kg each visit for deadlifts Add 2.5kg each visit for everything else
B deadlift - 3x6 pullups - 1xfailure, then lat pulldowns 2x12 OHP - 3x8 close grip bench - 3x8 dumbbell curls - 1x10, 1xfailure
AxBxAxx BxAxBxx
i'm a beginner
Aaron Jackson
oh yeah also abs on rest days
Adam Lee
If you want one that's already set out, SS is my preferred novice phase program, but Candito's Linear program is an U/L split that is similar to what I mentioned. It could use a bit more OHP volume but it's good for linear progression.
Day B 4x8 wide grip lat pulldown 4x8 close grip lat puldown 5x5 barbell row 4x8 seated cable row 5x5 squats 3x5 deadlifts 3x8 lunges 4x8 leg curls 4x8 leg press 5x20 calf raise 3x8 biceps curls 3X8 hammer curls 3X8 shrugs ABxABxx Been doing this for 4 months with great gains. Can do 1/2/2.5/2.75 . Basicly i merged strong lifts with push/pull. Generally it tooks 2 to 2.5 hours to finish. Oh and i do planks and hanging leg raises every other day. Thinking of adding 1 more chest day. And do 4x8 brnch and incline that day and do sime hiit. So it will look like this ABxABxC
Zachary Thomas
...
David Flores
Would really appreciate some chiming in on this.
Back/bi Chest/Tri Legs x Shoulders Bis/Tris X X
Is this too much rest time?
Bentley Lopez
?
Noah Ortiz
ITT: Retards doing retarded shit general Todays top retards are: Todays ultra fucking retard:
Christian Gray
Day B looks retarded, why not just do a leg day? Push/pull/leg
Leo Murphy
Well i dont have time for ppl so i do legs with pull
Tyler Martin
Can you comment on my bench routine oh mysterious one.
Jack Parker
Starting SL5x5 tomorow, I'm not a total beginner to lifting but I've never dedicated myself to a proper routine till now. Should I do any other accessory lifts or should I be fine for now on just SL?
Bentley Bell
anyone care to rate me?
mon/wed/fri on
a) deadlift 1x5, bench, chins, dips for 4x5 and some accessory 3x10 or so b) squat, ohp, rows, chins, dips 4x5
im not strong yet so i will progress the reps of the chins and dips as time goes.
usually do a couple sets of farmers walks at the end of my friday workout since i rest all weekend. i also swim or do other cardio once a week.
Brayden Morris
Day A 4x8 incline bench press 4x8 weighted pullups 3x8 OHP 4x8 DB Rows 4x8 Weighted Dips 4x8 DB Curls 4x10 Lateral Side Raises
Day B 4x8 Back squat 4x5 power cleans 4x10 Good mornings 3x8 Romanian Deadlift 4x8 Front squat 4x15 ab roller
Day C 4x10 incline DB bench press 4x8 weighted pullups 4x8 DB Shoulder Press 3x8 Pendlay Rows 5x5 Weighted Dips 4x8 BB Curls 4x10 Lateral Front Raises
ABxCBxx
Main goal is hypertrophy while bulking. How can I improve this?
Wednesday Leg raises 2x15 single arm farmers walks 2 sets military press up to a heavy 5 rep set dumbbell rows up to a heavy 8 rep set back raises 3x10
Look into Greg Knuckols 28 free programs. The intermediate 3 day high volume bench program may be what you're looking for.
Kayden Thomas
this so much.
i do PPLPPLx (well actually LPPLPPx so i get a my rest day before legs half the time) and take Monday off because Mondays are shit.
Ryan Thomas
Day a Triceps extension 4x12 Alternated biceps curl 4x10 Palms in shoulder press 4x8
Day b dumbbell squats Dumbbell squats 2x15 30 russian twists 30 weughtend crunches 30 cycling abs 30 elbow to knee abs
Give me some advice on the routine And i would like some chest exercises but i dont have a bench should i do push ups Also should i do less sets and more reps for abs
Easton Sullivan
>3x8 Wrist Curl
What a waste of time, when will you DYEL faggots learn? Simplify your program and just fucking lift.
Do compound movements and you won't have to bring a log book to the gym and look like a total faggot.
Squat, Deadlift, Benchpress
Benjamin Reyes
Would it matter if my routine consist of 3 or 4 consecutive days? Or do you need to space it out between rest days?
Alexander King
It depends on how hard you go at it everyday.
Benjamin Morales
I mean each day would be targeting different muscle groups if that makes a difference but i dont know how to explain how hard im going
Landon Evans
if you are doing compounds give me ONE good reason not to do wrist curls.
beginner here, been going to the gym after work with Veeky Forums coworker who's been showing me what to do.
just got switched to nights, no gym mentor anymore. i ordered starting strength off amazon, i know you guys think its shit though.
any suggestions for a new guy? I'm going to have to Google and youtube most of the lifts you suggest
Adrian Bennett
Why do squats and deadlifts the same fucking day?
Lincoln Brooks
Starting strength or stronglifts 5x5 are good places to start if you want to get strong.
Just make sure you read the material and watch form videos. Form is everything.
Wyatt Lee
i'm kinda new to lifting, so tell me please what do you think about my schedule saturday+thursday: bench press (flat) 3*10 bench press (inclined) 3*10 bench press (declined) 3*10 dips 3*10 butterfly 3*10 dumbells curls 3*10 e-z-curls 3*10 ez bar preacher curls 3*10
monday: dips 3*10 butterfly 3*10 dumbells curls 3*10 e-z-curls 3*10 ez bar preacher curls 3*10
tuesday: dumbell military press 3*10 palms-in dumbell press 3*10 deltoid raise 3*10 dumbell side raise 3*10 leg press 3*10 leg extension 3*10 lying leg curls 3*10 standing calf raises 3*10
also misc abs workouts every two or three days, about 3 times/week
Liam Murphy
oh and on monday dumbbell chest flies flat/inclined/declined 3*10
Leo Edwards
How is this? Based on Greyskull LP.
M: Bench/OHP 2*5/1*5+ Squat 2*5/1*5+ Chin-Ups (40 in as little sets as possible, starting with sets of 5, 1 min rest) Incline Close-Grip Bench 3*8 Cable Crunches 3*15 Calf raises 3*25
F: Bench/OHP 2*5/1*5+ Squat 2*5/1*5+ Pull-Ups (40 in as little sets as possible, starting with sets of 5, 1 min rest) Lateral Raises 3*8 Ab Roller 3*F Calf raises 3*25
Easton Stewart
it's shit. You have zero form of progression planned, and you have a retarded amount of volume for someone new. Those are the two biggest ones, beyond that you do plenty of unnecessary shit and your whole program just shows you have no idea what you're doing and should follow some program made by someone who does.
Josiah Lee
a friend of mine gave me this schedule, what do you suggest? and what's unnecessary in it?
Benjamin Young
I'm not but basically everything is unnecessary. Do heavy compound lifts with a few accessories, and make sure you have plenty of time to rest. Do SS or SL 5x5, and add chins to day A and dips to day B. Don't use machines, they are generally inferior to using free weights.
Samuel Foster
>day 1 (back, biceps and calves) >Back pull-down 4x10 close grip pull-down 4x10 seated row 4x10 t-bar rows 4x10 dumbbell rows 4x10 pulls up till failure 3 sets hyperextension 3x15 >BICEPS barbell curl 4x8 incline hammer curl 4x10 concentrated bicep curl 4x10 chin ups till failure or overhead cable curl 4x10 >CALVES Seated calf raises 4 sets till failure
>Day 3 >Legs 5 min of warm up in bike Leg extension 4x10 Leg press 4x10 Squat 4x8 hips abductors 4x10 romanian deadlift 4x8 >Deltoids side lateral raises 4x10 one arm lateral raises 4x10 standing dumbbell press 4x10 front plate raise 4x10 rear delt raise 4x10 >Traps Shrugs 5x20
>Day 4 Same as day 1
>Day 5 Same as day 2
>Day 6 Same as day 3
>Day 7 Rest
Should I change anything? Been doing this for 8 months
Jace Richardson
Any tips on how to improve my routine? Doing CandyToes LP Monday - Heavy Lower Day >Squats – 3 sets x 6 reps >Deadlifts – 2 sets x 6 reps >Stiff Legged Deadlift – 3 sets x 8-12 reps >**Front Squat** – 3 sets x 8-12 reps
Tuesday – Heavy Upper Day >Bench Press – 3 sets x 6 reps >Barbell row – 3 sets x 6 reps >Seated dumbbell press – 1 set x 6 >Weighted pull-up – 1 set x 6 >Barbell bicep curls – 3 sets x 8-12 reps >“Loose form” dumbbell bicep curls – 3 sets x 8-12 reps
Thursday – Control Lower Day >Pause Squats – 6 sets x 4 reps >Pause Deadlifts – (pause right after weight comes off floor) 3 sets x 4 reps >Stiff Legged Deadlift – 3 sets x 8-12 reps >**Front Squat** – 3 sets x 8-12 reps
Friday – Control Upper Day >Spoto Press – 6 sets x 4 reps >Dumbbell Row (pause at full contraction) - ¬6 sets x 4 reps >Military press ¬- 1 set x 10 >Weighted Chin-Up (not paused) ¬- 1 set x 10 >Incline Dumbbell Press -¬ 3 sets x ¬8-12 reps >Lateral raises -¬ 3 sets x 8-¬12 reps
Jacob Murphy
Could someone please critique my accessories for GSLP?
C Ohp/RGBP 2x5 1x amrap Back squat 2x5 1x amrap Pendlay row 2x5 1x amrap
Chins & weighted hanging leg raises 3x rear delt rows 2x landmine laterals Overhead kettlebell carry 3x
Mason Robinson
Workout A: Leg Press 3 x 20 Chin-ups 4 x as often as I can Seated Cable Rows 3 x 10 Lying T-Bar Row 3 x 10 Butterfly Reverse 3 x 10 EZ-Bar Curl 3 x 10
Workout B: Leg Press 3 x 20 Dumbbell Bench Press 3 x 10 Butterfly 3 x 10 Dumbbell Shoulder Press 3 x10 Power Partials / Front Dumbbell Raise 3 x 10 Triceps Pushdown 3 x 10