What's your split right now Veeky Forums...

Arms & core
Legs
Chest & Core
Back & Shoulders
Cardio & Core
Rest
Rest

What?
I meant what are your 1RM, but im already discarding you as garbage since you dont squat or DL.

What are your maxes?

I do push/pull because I'm not a gains hating retard.

Im Squat: 415x1
Bench: 290x1
Deadlift: 495x1
OHP: 155x5

I run 5/3/1 progression with the big lifts and do any accessory work i think i need following my core lift of the day.

chest/tris
quads, hams, calves
off
back/bis
shoulders/traps/calves
off

phrak's greyskull, love everything but chinups cause i'm overweight and can't lift myself with proper form very well, doing negatives but it's a pain in the ass

Upper lower is best routine

B R E H S

Meant to say push/pull. Oops.

>I run 5/3/1 progression with the big lifts
Nice, how do you like that program, ive heard people saying the frequency on the big lifts isnt enough.

This pic is exactly why girls should lift. That face is like 3/10, but she's totally fuckable because of the body.

Anyways,
>Monday, resistance
(bodyweight sets and reps vary based on a progression system)
pistol squats
hanging leg raises
handstand pushups
pull ups
pushups
dips

>Tuesday, cardio
HIIT sprints

>Wednesday, resistance
(plyo routine varies quite a bit)
mostly plyometric exercises
end with isolation dumbell lifts; rotate curls, flys, bent rows, delt raises

>Thursday, cardio
HIIT sprints

>Friday, resistance
(heavy weights)
Squat 6x5
OHP 5x5
Bent Barbell Rows 5x5
Bench Press 5x5
Deadlift 3x5

>Saturday, cardio
Endurance, currently jogging around 2K

>Sunday, flexibility
Same stretching routine I normally do post-workout, but 3x

Day 1
Stretching then core then back and bi's
Day 2
Stretching then core then chest and tries
Day 3
Stretching then core then shoulders and traps
Day 4
Lots of stretching then core then legs and arms or more traps
Then rest then repeat

>she's totally fuckable because of the body

M8 she's more fuckable than 90% of women with that body.

I think it's good, the o.g. 5/3/1 is pretty ass when it comes to frequency.

If you go check out beyond 5/3/1 wendler addresses this with joker sets/first set last. That shit works, in 6 months i put on 50+ lbs on squat/dl and 20-25 on bench/ohp

I've been doing
Chest/back
Shoulder/arms
Legs
Chest/back
Shoulders/arms
Legs
Then on Sunday is cardio and abs.. I also do abs everyother day and hitt everyday but leg day

I'm thinking about going back to a PPLPPL or classic bro split

Chest/tri
Back/bi
Legs/shoulder
Chest/tri
Back/bi
Legs/shoulder
Abs every other day along with cardio

I'm still do the compound movements like I powerlift. Then everything else is all bro

If she's your type, that's cool.

Me? I wouldn't give her a second look if that face was on top of an average body. But her body is killer, absolutely would smash

Enjoy your nogains and injuries.

How do you like texas method? I tried it out but didn't really like because there's a huge focus on squats without much focus on anything else so I dropped it. Good program if you want to increase your squat though.

That's what I'm saying. Your post made it sound like "meh that body is aight, barely fuckable".

What would you recommend?
>Mfw I've made great gains on this
>315 bench
>375 squat
>500 deadlift
>185 Ohp

Yeah my squats garbage but I didn't focus on it as much as I should have I'm
6'4 btw ;)

Interesting, thanks for the info
I like it for that very reason

Ive always been very upper body dominant and my squat and DL were lagging in terms of progression. PLus i enjoy having strong legs.
I also ad in a few accessories to help even it out more.

Been following PHUL which is

Upper Power
Lower Power
Rest
Upper Hypertrophy
Lower Hypertrophy
Rest
Rest

Been making some nice gains doing it.

Kill yourself x 1

Use rope assisted neck extensions to accomplish

modified TM to focus on bench/deadlift

tues
squat 3x5
bench 5x5
rdl 3x5
pull ups

thurs
front squat 3x3
incline bench 3x5
arms

sat
power clean 3x3
bench press 1x5
deadlift 1x5
pull ups

sun
overhead press 3x5
bent over row 3x5
arms

I did a similar TM split for awhile, but it apparently emphasized squat/ohp as they are well ahead of bench/dl. Been running my current plan for a few months and it's worked well so far. Current 5rms are

squat 172
dl 176
bench 110
ohp 78

(in kg)

Mon: push (chest,tri,shoulders)
Tue: off
Wed: pull (biceps,back,traps)
Thur: Legs
Friday: push or pull (the same as monday this week)

first week i start with monday as a push day and the following week as a pull day

do u think this is ok or kinda retarded ?

>split

Running a modified 5/3/1
Monday: Front Squat 3x3
Military press 5/3/1
Bench press 5x10
Shoulder accessories
Tuesday: Deadlift 5/3/1
Squat 5x10
Forearms and posterior accessories
Wednesday:Front Squat (pause) 3x3
Bench 5/3/1
Military Press 5x10
Chest accessories
Thursday:Squat 5/3/1
Deadlift 5x10
Forearm and posterior accessories
Friday:Front Squat 3x5
Upperback mixed with shoulder and chest accessories
Saturday:Squat 3x5
Power clean 5/3/1
Posterior accessories and grip training

It's photoshopped in case you didn't notice

To add all my 5/3/1 sets have joker sets and first set last amrap set

Doin' a power/hyper split rn, mainly for losing fat but also gaining muscle and strength

>Monday
Bench press 5x5
Incline bench 4x6
OHP 5x5
Barbell row 4x6
lat-pull down 4x6
Heavy hammer curls 4x6
Skullcrusharonis 4x6
then random arm shit if I'm feelin' it
>Tuesday
skwats 5x5
deadlift 1x5
Leg press 4x6
Leg curls 3x10
Leg extensions 3x10
Calve shit
>Wednesday
rest/cardio, sometimes
>Thursday
Bench press 4x8-10
Incline bench 4x8-10
Dumbbell bench 4x8-10
Pec-dec 4x8-10
cable crossover 3x8-10
biceps, basically whatever kinda curl 4x10-12
triceps, basically whatever kinda push 4x10-12
>Friday
Deadlift 1x5
barbell row 4x8-10
cable row 4x10-12
lat pulldown 4x8-10
OHP 4x8-10
lateral raises 5x10-12
rear delt fly 4x8-10
dumbbell press 4x8-10
>Saturday
Skwats 4x8-10
leg press 4x8-10
leg extensions 4x8-10
stiff leggers 4x8-10
leg curls 4x8-10
calve shit.
>Sunday
fuckin' rest

Chest/shoulders
Biceps/Forearms
Back
Off
Chest/Shoulders
Triceps/Forearms
Legs

C'mon i know you all wanna roast it and say brosplit

>Doin' a power/hyper split rn, mainly for losing fat but also gaining muscle and strength
Really like this, did you come up with this ? hows it working out for you?

I workout at home, set it up so I do Push/Pull/Legs/Rest
On that day I'll do whatever I feel like for example on a pull day I might do weighted pullups, front lever training, kettlebell swings. Push could be handstand pushups, weighted dips, overhead press with kettlebells, legs is usually some form of pistol squat (weighted or otherwise) cycling up steep hills, broad jumps, box jumps etc.

reps and sets vary depending on how I feel

equipment is gymnastic rings, kettlebells (16, 24, 32, 32, 40) and road bike

I'm doing a 6 day PPL split with a rest week every two weeks.
Week 1: PPLPPLR
Week 2: PPLPPLR
Week 3:
Shoulders
Back and Bi
Rest
Chest and Tri
Legs
Rest
Rest

My reasoning is that I tried PPL consistently for 4 months, 2.5 hour sessions each, but burned myself out. I also didn't have fun with it. Now I made this up to give my body a much needed rest every so often without sacrificing gains.

>Chest/tris (heavy)
>back/bi (heavy)
>legs/shoulders (heavy)
>chest/tris (volume)
>back/bi (volume)
>legs/shoulders (volume)

what lifts do you do on back/bi day?

Non photoshop wizard, what gives it away? All I notice that's strange is the belly button

Not the user you replied to but looks pretty similar to Candito's Power-Hypertrophy routine at a first glance. Dude knows his shit and gives his programs for free at his website.

>having an arms day

>Monday chest/bi
>Tues legs/calves
>Wed back
>Thur shoulder/tri
>Friday cardio
>Sat full body
>Sun nothing (and feel guilty)
Hit abs 3 times a week, Mon/Wen/Fri or Tues/Thurs/Sat.

Upper with push power movements and pull hypertrophy
Rest
Rest
Upper with pull power and push hypertrophy
Rest
Leg day lol
Rest
Repeat.
Might throw in some calves on the upper day for a bit more freq.

what's the difference between lower and legs?

Nothing, its the same thing m8. On legs I do more high volume/technique work like 5x10 front squat or 5x6 pause squats, depends how i'm feeling that day.

Underrated

What is the fucking point, you trust people?
I always lie I pull 200kg on diddy when someone asks, even I haven't done conventional in years.

ive started doing smolov jr along with 531. this is only day 2 and i have a feeling im going to fail spectacularly.

It's all pointless. I don't know why you bother.