Workout B 3x5 Front Squat 3x10 Hip trust 3x12 Face pulls 3x5 Bench Press 3x5 Weighted chin up 3xf Plank 3xf Reverse crunch 3xf Sit up with twist
AxBxAxx BxAxBxx
Connor Morris
Monday Low bar squat 3x5 Bench Press: 2 x 5, 1 x 5+ Pendlay row 3x5 Incline flyes 2x10-12
Wednesday Press: 2 x 5, 1 x 5+ Deadlift: 1x5 Weighted Chin: 2 x 6-8 Lateral raises 2x10-12 Rear delt flyes 2x10-12 Curl variant 2x10-12
Friday Front squat 3x5 Bench Press: 2 x 5, 1 x 5+ Pendlay row 3x5 Incline flyes
Ryder Ramirez
Feedback needed pls
Lincoln Phillips
So I really like the idea with Kinobody's workouts where you do AxBxAxx / BxAxBxx. Every muscle trained within 4-5 days, muscles need 3-4 days to recover while the CNS needs 4-5 so the split itself sounds really reasonable always pushing for progression. Either doing Push/Pull or Upper/Lower, I prefer Push/Pull, the volume feels more balanced rather compared to U/L. With him as inspiration I just wonder if this is legit? Feels like a good mix between strength and some volume work aswell.
Pull (Legs, Back, Biceps) Squat 5x5 Deadlift 1x5 Chins (Wheighted when I can) 3x8-10 Leg press 3x8-12 Dumbbell rows 3x8-10 Hamstring curls 3x8-12 Bicep exercise 3x8-12
Jaxon Jackson
How is leg press a pull movement?
Evan Ramirez
Want to do a full-body routine for my bulk. Thinking of ICF 5x5. I know Blaha's a twat but it's still a good routine right?
Jordan Sanders
Mon+Thurs Bench, flat DB press, incline DB press, flyes, DB pullover
Tue+Fri DB shoulders press, front DB raise, lateral raise, EZ bar row, DB curls
Wed+Sat Deadlift, squat, barbel row.
All 4x4, pull-ups everyday. And fuck training a body part once week principle. Never worked for me.
Michael Scott
Do squats first and isnt GSLP AxBxCxx? Mon fri squats and wen deadlift. Also if youre a beginner drop the tricep work its unnecessary and most likely your ohp and bench will lag.
You dont need hip thrust low bar squats are enough. For abs do leg raises and planks.
Connor Roberts
As long youre eating and sleeping enough this should be okay.
Grayson Bennett
A and C are basically the same, that's why I just made it A / B with a couple exercises that rotate. Noted on the tricep work, thanks.
Logan Stewart
Oh yeah forgot to clarify Pull here includes leg work in general
2x12 rear laterals (soon to be band facepulls) 2x10 chins (later on, weighted for 2x6-8)
B OHP/RGBP 2x5 1x amrap Lowbar squat 2x5 1x5 (until it gets heavy then front squats) Deadlift 1x5
Dips 3xamrap until I can get 3 full sets of 10, then weighted for 6-8. 2x DB or EZ bar carry C Ohp/RGBP 2x5 1x amrap Lowbar squat 2x5 1x amrap Pendlay row 2x5 1x amrap
2x12 rear laterals (soon to be band facepulls) 2x10 Chins (later on, weighted for 2x6-8)
Anything wrong with this? The squats on B day are there because I'd like to get my squat higher for a while, and the front squats will be there because I just really enjoy them. Should I wait until after my linear gains are milked to play around with them?
I'd run full on SS but I really like rows, and have to pay attention to my shoulder health because of a torn labrum, which is why the rear laterals and reverse grip bench are there as well.
Will this do anything for me? I only want to maintain the muscle I have now.
Jonathan Rivera
If you have absolutely no muscle you will maintain absolutely no muscle with this
Easton Stewart
Did anybody ever do german volume training? Tried it today, did 10x10 on both bench, rows and squats so needless to say I feel completely fucked now. But is there any reason not to do it? I'm no beginner
Wyatt Stewart
You will maintain shitty posture
Logan Stewart
I'm ottermode now, I "used" to lift.
Justin Campbell
Oookay, here we go. This is the current form, and it changes a lot. Let me know what to change or add.
Equipment I have access to: Dumbbells, dip bar and a very light kettle bell which I use for warming up only.
Looking to buy more when I'm not broke, and prefer my home gym. Only really been working out properly for 2 months, so please be nice.
Newfag here, might as well ask this question in this thread.
I haven't worked out in years, but my friend from work wrote up a weightlifiting routine for me to follow at the local gym. He split the workout into 4 broad sections: Arms (Biceps and Triceps), Back, Shoulders and Legs.
My question is, what days should I focus on each group? I know you're supposed to alternate them across 3 days a week, but I don't know how Shoulders and Back work into it, for example. Do I do Arms/Back one day, Legs/Shoulders another, and cardio on the third?
Landon Williams
4*4 is daft for the isolation exercises, look for a higher rep range to take stress off the joints
Colton Walker
Generally, as a raw beginner you're best off doing a full body compound based routine for a few months to teach yourself the ropes. You don't need to do it for a long time or turn yourself into a fatty with a gallon of milk/day, but learning to do the basic lifts will really set you up. Once you know vaguely what you're doing with the exercises, you'll be able to think more critically and decide for yourself, if you still want to do his routine
Juan Cox
So basically just do all the prescribed exercises on the same day and don't worry about splitting them up until later?
Kevin Perez
No biceps
Dont go to fail every day
William Harris
ive been doing candito's 6 week program for a while
Hudson Ward
Google: Greyskull, starting strength, stronglifts.... Pretty much any noob program and just choose the one you like the most
Jack Reed
i'd add a deadlift or at least a RDL to at least one of your days, maybe evem A AND C
although back squats do work hammies quite a bit, you still gotta train em
Liam Hernandez
So I've done SS and I feel it's time for a routine with more hypertrophy/upper body mass building.
I was thinking about doing PHUL, do you anons have any other suggestions? Sticky also mentions Built Like A Badass for bodybuilding.
Andrew Reyes
3x a week except deadline which is done only twice a week:
Weighted dips 3xF Weighted Pull ups 3xF Squats 3x10 Romanian deadline 3x8 DB shoulder press 3x10
Ab work on off days. Cutting down to 10℅ bf
Christian Campbell
do an upper/lower split till you milk out every last bit of those newb gains
then switch to push/pull twice a week and you're set for life
Carter Lee
Kek deadLIFT
Alexander Bailey
i mean its not bad but it could be better
dont do the failure exercises at the start
you dont have push to pull ratio matched, do some rows
and it's deadlift not deadline, what the fuck
Adam Nguyen
Thanks m8
Charles Rivera
>hypertrophy and body mass
Because going to the gym isn't about building strength, it's about looking pretty for the that dude who's going to fuck you behind burger king next time you get drunk and 'accidentally' wander into that gay bar
Ryder Howard
Thanks, I'll definitely throw in some DB rows. I'll save the failure exercises for last. After a certain point on this routine I'll eventually turn it into an upper lower split with more isolations. Yh lol damn auto correct to thank for that
Isaac Powell
My workouts last forever. Especially when I do my biceps and triceps because they never get tired. I can do endless sets at high weights. How do I make my workouts shorter? Going heavier on curls hurts my wrists.
Connor Young
>implying I don't already tap boypussy on the regular.
Chase Cruz
currently doing SL but with box jumps or barbell jump squats added (I just do 1 and alternate)
is this a good routine for increasing vertical jump for basketball?
Ethan Cruz
Day 1: Chest Day 2: Back Day 3: Shoulders Day 4: Arms Day 5: Legs. Day 6: Off (sometimes)
What I do each day varies, but I have my favorites, and it's usually 5-6 sets of 8.
Kayden Gray
...
Jeremiah Bailey
do narrow grip, palms facing eachother pulldowns
they fry my biceps to the point where i dont even do curls anymore and my arms are juicy as shit
replace your regular pulldowns with these
then add 1x12-15 curls and 1-2x12-15 hammer curls. use a weight you could do 10 reps with and do 15 and then tell me about these endless sets
Aiden Cook
shit tier routine.
hit each muscle group twice a week
Isaiah Carter
Doesn't that happen technically since I'm hitting the same group within 6 days of the last?
Jonathan Kelly
just do ab rollouts and planks everyday instead of all the memes, calf workouts are up to you but not sonething im personally into, ez bar curls are shot teir curls, as a beginner just do chins and rows instead. Do it like this:
skwatts ohp chins abs/calves if ya want
deadlift bench dumbell row (my favorite but you may prefer barbell) abs/calves if ya feel like it
and most importantly have funnnn =]
Eli Rivera
>it's usually 5-6 sets of 8. This is the meme-iest routine ive ever seen Been lifting less that 1 month/10 >barbell jump squats Those are gonna fuck you up, if you still want to use a weighted vest or something similar
Memes aside its not terrible but at that point why not just do SS or SL
Blake Carter
google lyle mcdonald optimal frequency
the 'minimum' (or maximum, depending how you watch it) is 5 days, meaning you hit each muscle group AT LEAST every 5th day
so it's push/pull/legs/rest/repeat or upper/lower/rest/upper/lower or push/rest/pull/rest/push/rest/rest/pull/r/push/r/pull
etc
Camden Brooks
Oh. Well that sucks, I was kinda happy with how things were going (although i admit I have plateaued lately). I used to complimentary muscle workouts like chest and tris, back and bis, but I always ended up struggling with high weight chest workouts because my triceps were fatigued from doing them the set before.
Logan Gray
Bro you are a meme at this point. Dont fucking lie to me, how long have you been lifting and what are you 1rms? Im assuming you are compelte dyel considering that if you were stupid enough to do chest tris in the first place and even worse you did tris before chest.
Henry Roberts
I've been lifting routinely for 10 years, and everyone I talked to (at the start) did that. Now granted I was in college so I probably didn't need to be getting all my lifting advice from just random people in the gym. I -stopped- doing that around 2 years into lifting because I didn't like the results, and switched to doing stuff like back and chest, arms and shoulders, legs and core, but then I ran into the problem that I felt like I wasn't doing enough for each muscle group. I would get 2 sets for each muscle which didn't seem like enough even though I was exhausted all around. So I finally decided to just isolate each muscle group, which I was happier doing.
Luke Watson
>ez bar curls are shit teir curls
Why? by the way mark memeptoe include dips,curls,skullcrushers and ham raises as ancillary exercises.
should I replace the hip trust for the ham raises leg curl?
Jordan Wilson
Bro if youve actually been lifting for 10 years you better be strong as fuck and shouldnt need any advice from us. I like how you avoided answering me, what are your 1rms?
Henry Rodriguez
Been doing this since January, it's changed, where I used to do seated dumbbell Bent Over Rows, I do Pull ups, where I used to do Overhead squats, I do burpees. Got rid of Push ups in favor of saving energy after burpees for Press..
I've seen the biggest improvement in my legs, triceps and pecs. Still have a small belly and side fat, but I can see it slowly melt off.
Tu/Thur/Sat
I use dumbbells, 16 lbs each.
3 x 10 Burpee 3 x 10 Press 3 x 4 Pull up 3 x 15 Dumbbell swing 3 x 10 Front Squat
Any tips?
Joseph Carter
Also, I'm a Kinesiology major. Adapted my workout from a Teaching Weight Training class.
Brayden Harris
For bench it's 430, squat is 500, and dead-lift idk because it's been a long time since I've done them. I'm trying to work on my squats currently but I've been having a lot of pain doing them.
Angel Gonzalez
Jesus christ this is the worst estating ive ever seen. Please never post here again.
Ryder White
There's a 1x5 deadlift on B days. Which includes 2-3 sets of warmups. It's GSLP with accessories.
David Morris
>skullcrushers
No no no. Lying ezbar Triceps extensions. To behind your head, not to the face.
Nolan Watson
Monday deadlift 1x5 weighted pullups, pyramid the weight down barbell curls 3x5 sometimes calves
Tuesday Bench press 5/3/1 program landmine press 3x7 dumbell shoulder press 3x10 close grip bench or kickbacks 3x10
Thursday back squats 3x5 hammer concentration curl 3x5 dumbell rows 3x7 maybe hack squats or front squats if the legs need to be tortured more
Friday OHP 5/3/1 program landmine press 3x7 shoulder press 3x10 close grip bench 3x10
Saturday OR Sunday cardio maybe core, traps, calves, neck, forearms
It's a crude combination of 5/3/1, push pull legs, and trappy chan programming
Thomas Wilson
Any bros doing candytoes strength/hypertrophy routine as well?
Ryder Ross
This thread is proper. Just getting started. Concerning weight for rows, bench, squat, etc i am not sure how much weight to put on as a newb without a partner. Any body a reference point?
Kayden Brown
At 170ib
Xavier Morales
A: >Deadlift 5X5 >Dumbbell bent over row 5X5 >Dumbbell shoulder press 5X5 >then 30 minutes of jogging
B: >Squat 5X5 >Bench press 5X5 >as many assisted pull ups I can do on assist machine (about 16 right now) >30 minutes of jogging I'm more or less a beginner, and I'm Currently cutting so I'm not making much gains at the moment.
You might want to make your DB Rows heavier or going with BB rowsinstead
Nathaniel Rogers
spread the volume out a bit it's really high on your B day
Nolan Brooks
How so? It's the most taxing, sure.
Jonathan Cooper
Monday: Snatch 5x1 Clean and jerk 6x2 Low bar squat 3x6 Dip 3x12 Shoulder press 5x10 Upright row 3x10 Back extensions 5x10 Hollow body hold 5 sets
Wednesday: Push press 3x6 Front squat 3x6 Bent over row 3x6 Pull ups 5x10 One arm row 3x10 Bicep curl 3x10 Dead bug 5x10
Friday: Snatch 6x2 Clean and jerk 5x1 Bench press 3x6 Dumbbell step ups 3x8 Standing calf raises 3x15 Back extensions 3x10 Ab roller 3x10
Thoughts?
Justin Barnes
>Squats 3x10 No >RDL 3x8 No >Immediately doing two exercises to failure every time you step in the gym No
Just get a program from someone that knows what they're doing
Joshua Campbell
Canditos linear hypertrophy/strength program
Kayden Hernandez
Because you don't get a full contraction of your bicep
Angel Torres
>traps & neck Those are the same thing
I would recommend squatting at least on more day per week.
Other than that it's weird as fuck but looks solid enough let us know how it goes.
Michael Anderson
I am
Luis Wilson
You're gonna have to test that for yourself man everyone has varied starting points for all the lifts.
Eli Diaz
Everyone has different starting weights. Spent a while at the gym, jumping up 5-10lbs until you get a good set of 5.
Ethan Peterson
I have run this program in the past and it's a great late beginner program. If you're interested I just modified that program for a friend to include paused squats, speed deadlifts, and Spoto press as main variants because I felt they were very important for improving the big three. I can share it with you if you want
Carson Thompson
Why no squats on Friday? Feel like some power variations would go well on Wednesday, you working with a coach at all?
Kayden Wood
Starting with a coach next week for my Oly lifts. Goal is to be competitive for national comps within 2 years. thought about adding high bar squats but thought it might be a tad too much volume currently.
Leo Miller
I don't know what the fuck all of your faggot AXBXCBXCBXCABAXCBA shit is but this is what I'm doing currently as someone who is new to weights:
--Shoulders / Legs-- DB lateral raise 3x8. Leg ext 3x8. Shrugs until failure down rack 40lbs-20lbs.
--Chest / Tri's -- DB bench until failure 25lbs. Cable crossovers 3x8-10 Low > Heavy > Low until failure. DB flies 3x8. Seated plate tricep raises behind head until failure.
-- Back / Bi's -- DB / BB row heavy as possible, can bitch out. Bicep BB curl 3x8-10. Seated isolation curls against knee.
I don't do squats / deadlifts because I was never taught how and I go to the gym alone at 1am/5am so no gymbros to help me in my journey.
I've been slowly trying to learn more about the machines and seeing what pain results they give me, as I correlate that directly with muscle growth / ripping.
Evan Morales
How many times should one deadlift a week if they are a 1 plate shitter?
Zachary Butler
Pls r8
Jeremiah Fisher
2x
Luke Brown
bumb
Benjamin Carter
looks decent mang, will prolly work well. Rear delt stuff might fit better on Mon/Fri's
Noah Fisher
Cool thanks man. You're probably right, OHP day is pretty loaded so it might be better to take one exercise away.
Bentley Rodriguez
Tried to make a program for a mate who didn't like SS (too much squatting and he wanted more volume and more pressing). What do you think?
oops added lateral raises on week 2 day 2 ignore those
Samuel Hernandez
Its completely shit. No time for recovery, too much accessories. If hes a beginner he will quit after 3 weeks because its too much. Do something like this anonOnly squatting two times a week. Plenty of hypertrophy work with the AMRAP sets.
Aaron Carter
So the only problem is the volume? He's not a complete beginner and has been on SS for 2.5 months. I could get rid of the shoulder isolations to decrease the volume and less accessory work? Thanks for the reply m8.
Adam Adams
No the main problem is the training of chest and shoulders every workout. Thats just idiotic. >2.5 months on SS >not a beginner Pick only one.
Kevin Hughes
No this is something he requested. Too much squatting and he wanted more volume to be spent on pressing instead. How to increase bench/ohp volume then? Thanks.
Justin Adams
Well because he's a fucking noob and doesnt know any better. He cant train chest and shoulders every workout. Well he can but he wont gain any muscle because there is no time to recover. He needs to do SS/SL/GSLP if he wants to gain strength and via that size. Or he can do a brosplit (chest&tris/back&bis/shoulders&legs). Is this a case of blind leading the blind? How new are you?
Evan Watson
What you've done is create a crappy greyskull. Why not just show him actual greyskull with the linebacker plug in and frequency work, and drop one of the squat days. Deadlifting heavy and squatting heavy only once a week will still develop the lower body, just not to the same extent, and if that's what it takes to get him in the gym then so be it
Wyatt Rivera
Damn why did you think I came here for help? If I was great at making programs I wouldn't be here. I don't understand the hostility either, just trying to learn. No one program fits everybody's needs etc.etc.
Thanks man I'll look into it. Is that in the book?
Jordan Miller
It's in the book, and I'm sure it won't be too hard to find a copy of that around somewhere on the internet
Daniel Wilson
I was just trying to get through to you. Basic is that you need 48 hrs to recover a muscle group. So if you train 1x2x3xx and on every workout you hit chest and shoulders you never recover in full. And if you keep this up you will overtrain which is not good. GSLP book is in the /plg/ dropbox its powerliftinggeneral .com or something like that. Add flyes and rear delt flyes on bench day Lateral raises and curls on OHP day. Dont add tricep work or most likely his bench and OHP will lag