Routine General

do the same (eating alot, 6 months consistency) but with a 4 day a week routine

Hi there!

You seem to have made a bit of a mistake in your post. Luckily, the users of Veeky Forums are always willing to help you clear this problem right up! You appear to have used a tripcode when posting, but your identity has nothing at all to do with the conversation! Whoops! You should always remember to stop using your tripcode when the thread it was used for is gone, unless another one is started! Posting with a tripcode when it isn't necessary is poor form. You should always try to post anonymously, unless your identity is absolutely vital to the post that you're making!

Now, there's no need to thank me - I'm just doing my bit to help you get used to the anonymous image-board culture!

I wanted to say that i only trained for 6/7 months but im doing the program and i can actually do it (at leats the phase 1), ive trained hard before already. I have time now to do the 6days a week train and i wanted to give it a try, just wondering if it is a good program to gain some lean mass as a beginner? Im informed about how to eat and i do it correctly since i started to workout. Thanks

imo that specific routine is a bit advanced for you. i would focus on really getting your compound lifts up and maybe 1 or 2 isolation exercises. but, if you must, you can gain on that program providing you eat and rest enough

Push
CG Bench 3x5
Dips 5x10
Lateral Raises 5x10

Pull
Deadlift 1x5
Weighted Pull Ups 3x10
Barbell Curls 3x6-10
Face Pulls 3 x 10-20

"legs" + extra volume
Squat 3x5
Chins 3xF
Face Pulls 3x10-20
Hammer Strength Incline 10, 8, 6
Dips 3xF

Horrible shoulder joint genetics so a lot of face pulls to keep things in working order.

if your shoulder joints are bad i would avoid dips. what is your workout frequency?

A:
1)Rear Delt Flye - 3x8
1)Pendlay Row - 2x5, 1x3
2)Pallof Press - 3x8
2)Strict Press - 2x5, 1xF
3)Lu Raise - 5x8
3)Weighted Pistol Squat - 5x3asc
4)Weighted Ring Dips - 4x8, 1xF
4)Weighted Chinup - 4x8, 1xF

B:
Snatch Grip Deadlift - 3x3asc
Snatch Grip High Pull - 3x3asc
Hang Snatch - 3x3asc
Overhead Squat - 3x1asc
Clean Grip Deadlift - 3x3asc
Power Clean - 3x3asc
Front Squat - 3x3asc
Power Jerk - 3x1asc

C:
1)Rear Delt Flye - 3x8
1)Weighted Chinup - 2x5, 1x3
2)Pallof Press - 3x8
2)Push Press - 3x3, 3x1asc
3)Lu Raise - 5x21
3)One Leg Snatch Grip DL - 5x3asc
4)DB Rows - 4x8, 1xF
4)Weighted Pushups - 4x8, 1xF

D: Climbing
D1) Crimps and Hangboard
D2) Severe Overhang and Levers
D3) Projects
D4) Pinches and Campus work

A/B/D1/D2/C/D3/D4

asc - increase weight each set.
paired numbering denotes supersets.
at least one warmup set for hypertrophy lifts.
at least two warmup sets for strength lifts (unless asc).

is PHUL good for a natty after SS?

yes.

Yeah, I used to do them with decent weight but now I just do bodyweight. It's relatively safe because of that, but my need for progression makes me wanna add some weight and cut the volume too (but vicious cycles are a thing). I just really love the bang for buck the movement affords.

It's just a minimalist three day split where I take advantage of the "leg" day to put in some added frequency since most informed people are proponents of a 2x weekly approach for maximum natty gains.

Got this from Eric Helms' book. Planning on running it when I start bulking next week. Any thoughts/comments?

Lower Power
Squat 3x5
Deadlift 3x5
Lunges 2x8
Standing Calf 3x8

Upper Power
Bench 3x5
Row 3x5
OHP 2x8
Pull-ups 2x8
Flys 3x15

Lower Hypertrophy
Front Squat 3x8
Romanian DL 3x8
Leg Extensions 3x12
Leg Curl 2x12
Seated Calf 3x15

Upper Hypertrophy
DB Bench 3x10
Rows 3x10
Shoulder Press 2x12
Lat Pulldown 2x12
Triceps 2x12
Biceps 2x12

its good, i would cut out one deadlift set on the power day tho

This except replace hack squat with regular squat

Repost from the other day.

Disclaimer: I'm old as oldballs and my knees are kill.

Warmup:
5 minutes stretching

Tues/Thurs/Sat:
15 minutes rowing
35 minutes elliptical

Mon:
Clean and press 3x8
DB Bench 4x10
Incline bench 4x10
Pec fly 3x10
Tricep Pushdown 4x10
Decline crunches/Plank SS 3x20/3x60s

Wed:
Pullups 3x10
Delt fly 3x10
One armed rows 4x10
Underhand rows 3x10
BB curls 3x10
Hammer curls 3x8
Light DL/Forearm curl SS 4x5/3x10

Fri:
Clean & Press 3x10
Shrugs 3x10
Squat 4x6
Leg extension 3x10
Bench press 4x8
Weighted tips 3x10
Ab wheel/Scissor kick SS 4x15/3x30s

Sunday:
Rest

what's a good template of GSLP?
is pic related good?

you do realize that this is a troll image right?

Why not do regular grip bench then do close grip/triceps dips while in a more chest-dip angle? I've been doing this recently and can do good weight even with shitty left shoulder

A1 - push
squat 3x5
ohp 3x5
db bench 3x10

B1 - pull
rdl 3x5
chinup 3x10
db row 3x10

A2 - push
bench 3x5
squat 3x10
incline bench 3x10

B1 - pull
chinup 3x6
rdl 3x10
row 3x10

sometimes i throw in
biceps curl 2x8-12
hammer curl 2x8-12
lateral raise 3x12
triceps cable 2x8-12
farmers walk 3 sets

on some days, if i have time
and i split it up, of course, triceps goes with A
biceps with B
lateral raises and farmers walks whenever

the other B is B2, not B1 again, fucked up a bit

doesnt matter tho

nice selection of weighted calisthenics, by far my fav exercises although I don't agree with your volume. I am wondering for someone thats a climber how much you weighted chin up?

Great routine

Not the same guy, but I do pullups with 2 plates and chinups with 2.5 plate is that good? what are the standards for this stuff?

How is this a troll post?

You fell for the bait
Or am I falling for the bait right now thinking you've fallen for the bait?

This is my routine for trying to go ottermode right now
Every day:
3x10 squats
3x10 push ups
3x10 crunch
3x10 reverse crunch
3x10 lateral crunch
36 minutes run

I know I should do pull ups but I don't have a bar, and probably the strenght either right now

Four Day a Week Mass Layout - Ken Waller (1975)

Monday/Thursday

Donkey Calf Raise, 8 sets of 15 reps
Heavy Barbell Squat, 7 x 12, 10, 8, 7, 6, 5, 5
Leg Curl, 5 x 12
Upper Body Warmup, 2 by 10-15 reps of chins and dips, superset style
Barbell Bench Press, 5 x 12, 10, 8, 6, 6
Dumbbell Incline Press, 5 x 8
Lat Pulldown, 5 x 8
Bentover Row, 5 x 8

Tuesday/Friday

Roman Chair Situp, 1 x 50
Bent Knee Leg Raise, 1 x 50
Bentover Twist, 1 x 50
Calves, same as Mon/Thurs
Standing Barbell Press, 5 x 10, 8, 6, 6, 6
Seated Press Behind Neck, 5 x 6
Barbell Curl, 5 x 8
One Arm Concentration Curl, 5 x 8
Barbell Triceps Extension, 5 x 8
One Arm Triceps Extension, 5 x 8, 8, 8, 6, 6

Push:
Incline Bench 3 sets reverse pyramid 5 - 6 - 8 reps.
Bench 3 sets rever pyramid 5 - 6 - 8 reps.
Skull crushers whatever weight gets me 10 reps, and then 4 more sets of less reps.

Pull:
Weighted pull ups 3 sets reverse pyramid
Hang cleans 4 x 8
Barbell curls 3 x 5ish

I sometimes do some more accessory exercises if I feel like it, or even some leg presses or leg extension, handstand pushups, front levers etc. But the first lift on each exercise is all I really care about and since I hit my top set fresh every workout, I can make consistent personal records. This is basically a modified kinobody / leangains approach. Before you knock the super low volume I dare you to try it out for atleast a month and watch your strength explode. Only lift 3 times a week max! Often less.

That's solid weight my friend.
Can I ask you how much frequency is good for weighted chins/pulls?
I'm at 1pl8 for 5 reps right now and weigh 178

Garbage. No progressive overload.
No weights or gym? Try working up to being able to do 50 pushups in a row. And for your 36 minute run try running to a kids playground and do pullups and chin ups there

Well I don't consider myself an expert but I'd say my best progress in weight going up was when i was doing them both twice a week along with lighter vertical back movements like pulldowns.

[spoiler]Can I get a good routine going without equipment, or with weights at best? I don't go on Veeky Forums so I don't know if this is a newfag question and didn't want to soil the board with a new thread about it.[/spoiler]

No lateral raises or presses?

I'm not allowed to be within 200 feet of a kid's playground

Best bodyweight exercise IMO is close grip push-ups and pullups

I don't want to risk putting up more muscle than I want
Besides, I plan to add reps if needed

Day 1 (Upper Power)

Flat BB Bench 3x6
Incline DB Bench 3x6
Bent Over BB Row 3x6
Lat Pulldown 3x6
Overhead Press 3x6
Barbell Shrug 3x6
Barbell Curl 3x8
Skullcrusher 3x8

Day 2 (Lower Power)
Leg Press 3x6
Stiff Legged Deadlift 3x6
Hamstring Curl 4x8
Quad Extension 4x8
Calf Raisers 4x8
Cable Crunch 3x15
Side Bend 3x15

Day 3 (Mobility)

Day 4 (Upper Hypertrophy)
Incline BB Bench Press 4x10
Flat DB Fly 4x10
Seated Cable Row 4x10
One Arm DB Row 4x10
DB Lateral Raise 4x10
Incline DB Curl 3x15
Cable Tricep Extension 3x15
Reverse Wrist Curls 3x15

Day 5 (Lower Hypertrophy)
Leg Press 4x12
Reverse Hyper 4x12
Quad Extension 3x15
Hamstring Curl 3x15
Seated Calf Raise 3x15
Standing Calf Raise 3x15
Cable Crunch 3x15
Side Bend 3x15

Wanted to do PHUL before I tore the labrum in my hip, cant squat or conventional deadlift anymore. Rate?

Mon:
Squat - 3X6
deadlift - 2X6
Leg press - 3X10
Hamstring curl - 3X10
pec-dec - 3X12
Pulldowns - 3X12

Weds:
Bench - 3X6
Weighted pullups - 3X6
Military press - 1X6
Lateral raises - 3X8
Tricep dips - 3X8

Thurs:
Front squat - 5X8
Stiff legged deadlift - 3X8
Hamstring curl - 3X12
Calf raise - 5X8-15
Leg press - 3X12
Leg extension - 3X12

Fri:
OHP - 3X6
Incline BB bench -4X8
Db row - 4X8
Single arm pulldowns - 4X8
Db shoulder press - 3X10
Across body hammer curls - 3X10
Lateral raises - 4X10

Opinions? Been seeing solid results on this, much better than a conventional split so far

Looks OK to me, but I don't think I'd be able to do all those 3X6's with full effort on the same day but if you can do it then go ahead. Day 3 I'd drop the reverse wrist curls and buy a forearm roller or make one, probably the best 15 quid I've spent for gym equipment.

I rotate exercises every few months, by far the most important thing to me is to consistently break personal records. My chest is lacking over my shoulders both in terms of physique and strength standards. My last routine I focused on overhead press and also had some cuban presses. I can overhead press close to my bodyweight for reps, deficit strict form handstand pushups for about 4 or 5 reps as well so my pressing is pretty advanced.

Appreciate the feedback. I think I should be fine on doing a lot of 3x6, I lifted for 3 years before my injury and I've done plenty of volume.

I never have felt a lot from Wrist rollers, they just make my forearms burn, but it doesn't feel like I'm building muscle.

Could you have a look at mine?

no

Tnx bby

My lower body is much strong than my upper body. I was thinking of doing push-pull-legs-push-pull, do you guys have any recommendations?

r8

I don't have access to a proper gym, just shitty hotel gyms. The one I go to only has 30lb dumbbells and one of those "Life Fitness" machines.

A
Lats - Lat Pulldown Closed Grip 3x3
Chest - Dumbbell Bench Press 3x4
Legs - Leg Press 3x4
Traps - Standing Dumbbell U-Row 3x4
Triceps - Dumbbell Floor Press 3x4

B
Shoulders - Standing Dumbbell OHP 3x3
Core - Plank 3x20s
Biceps - Curls 3x3
Middle Back - Machine Low Rows

C (Body-weight day)
Dips or Pushups
Chinups or Pullups
Squats
Ab Wheel

A B X A B C X

So far I've been making decent noob gains, but I've been thinking of incorporating BW into A and B and replacing everything in C with swimming.

15 is the highest rep i would ever go to, and why start push with shoulders and not chest? by the time you hit chest your triceps will be too tired to stress your chest enough, unless you switch them round every workout which could work. Use OHP instead of military, a stronger and more stable base will allow you to push more weight.

Get access to a proper gym, cables won't do much for you in about 2 weeks.

>front squats
>3x10-12
This will self correct

I can't, all the good gyms are blacks only, there's one gym in the middle of the island that's pretty decent, but membership is too pricey atm.
I will get a membership eventually, but until then I need something to do for the noob gains.

kek
enjoy your no gains

I can manage 3x3 chest-to-bar chins with 100lbs. Doing them on rings right now though, so weight has dropped a bit. Also, I'm 190lbs. Eventual goal is to pull off a weighted chin with 180lbs at a bodyweight of 180lbs.

I try to keep volume relatively low and intensity high for most of my lifts (other than those related to pre-hab and vanity) because I feel like strength/power rep ranges have the best transfer for bouldering.

Hey Veeky Forums. I came to you a few years ago looking to cut some weight with dieting and other helpful tips like that and now that i'm down from 240 to 180 I'm looking to start getting to the gym... I got a Mon-Fri job that leaves me right next to a gym every evening with a spare 2-3 hours of time I can give to working out. Would y'all help me make a beginners stamina and fat cutting routine?

monday
[chest]
5x flat bench db press
5x incline raised 1 db press
3x incline raised 2 db press
5x chest dips
5x db chest flys
[back]
5x lat pulldowns
5x deadlifts
5x bb bent over row underhand
5x bb bent over row overhand
5x low cable row

tuesday
[legs]
5x squats
5x one leg db lunges
5x stiff leg dl
5x leg extension
[calfs]
5x standing incline calf raises
5x donkey calf raises
5x seated calf raises

wednesday
[shoulders]
5x standing bb ohp
5x seated db ohp
5x front raises superset 5x db bentover rear delt fly
[arms]
5x db tri press
5x ez bar skulls
7x rope pulldowns

5x standing ez bar curls inside grip, superset with 5x outside grip
5x concentration curls, or standing bentover curls
5x seated incline db curls

repeat for thurs/fri/sat

candito's program adapted to dumbbells only because i don't have a gym membership yet

good bait with those rep ranges man haha !!

No bait just DYEL, I'm working my way up to 3x8 before I add weight

Squat 3 wk cycle
Bench 3 wk cycle
Chins or pulldowns 2x6
low back raises 2x10

Ohp up to 2x5
Barbell curls up to 2x6
calf raises 2x12-15
crunches 2x12-15

Deadlift 3 cycle
pause bench 80% monday 3x5
single arm loaded carries (waiters walk, farmers walk, or turkish getup)

3 wk: 3x5, 4x3, 3x1 (80,90, 95%)

wondering what accessories i can throw in on mondays and fridays (one for bench, one for squat, one for dead)
i was thinking db bench, lunges and snatch grip rdls?

Everything except the fruit juice is boring old generic brosplit and bodybuilding principles. It works.

I recently brought a pair of dumbbells and i need help Spliting up my workouts
How do i choose wich muscle group im hitting in wich day

Fuck off trip faggot

Fuck off trip faggot

Can only workout 4 days a week for the foreseeable future. Monday to Thursday.
Aiming for aesthetics mainly I have been doing an upper lower split ULULxxx but it doesn't feel like the best way to do it

> just work out Friday
Early starts at about the same time my gym opens and late finishes pretty much bang on when the gym closes
>workout in the weekend
Gym closed
>get a new gym
There is none
>make a home gym
Poor and no space

follow my routine.

>I'm a little bitch who can't front squat

A
Ohp/RGBP 2x5 1xamrap
Lowbar squat 2x5 1x amrap
Pendlay row 2x5 1x amrap

2x12 rear laterals (3x facepulls later on)
2x10 Chins

After numbers get higher
Weighted chins

B
OHP/RGBP 2x5 1x amrap
Lowbar squat 2x5 1x5
(until it gets heavy near the end, then maybe front squats)
Deadlift 1x5

Dips 3xamrap
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 (3x facepulls later on)
2x10-12 chins

After numbers get higher,
Weighted chins
Bar is often cleaned up each set for OHP
Often times 1x shrug at the end of rows
Practicing clean and snatch form
Wrist rolling 1-2x a week.

If strongman training is my eventual goal, should I focus on highbar squatting now, or just switch over later on? As I understand lowbar squatting might carry over better to deadlifts, and it allows you to move more weight.
Should I not throw in front squats on B day once I get my squat to about ~280-300? I like the exercise a lot, but I still don't know my way around so well.

==Workout A==
EZ Curls 3x12
Barbell Curls 5x5
Concentration Curls 3x8
Alternating Cheat Curls 3x3
Hammer Curls 3x20
Bench Press 3xAMRAP

AAAAAAx
Foam roll quads twice a week.

pls r8

Mon & Fri:
Squat 3x5
Bench 3x5
Weighted Chin 3x5
Barbell Hip Thrust 3x8
Lateral Raise 3x8
Dumbbell Row 3x8
Triceps Pushdown 3x8
Reverse Curl 3x8
Forearms & Calves

Wed:
Deadlift 3x3
Overhead Press 3x5
Barbell Row 3x5
Barbell Hip Thrust 3x8
Lateral Raises 3x8
Chins 3xF
Preacher Curl 3x12
Forearms & Calves

Rate
>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 2
>Chest
Bench press 4x10
Decline press 4x10
incline bench press 4x10
dumbbel flys 4x10
cable fly (high and low, both) 4x10
>Tripceps
tricep kickbacks 4x10
tricep cable extension 4x10
reverse grip triceps extension 4x10
overhead cable extension 4x10
dips 4x 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
>Abs
Sit ups 4x tll failure
Leg raises 4x failure

>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?

PUSH
4x5, 1x5+ bench press
3x8 overhead press
3x8 incline dumbbell press
3x8 Skullcrushers
3x8 lateral raises

PULL
Deadlifts 1x5+
3x8 Pulldowns OR Pullups OR chinups
3x8 seated cable rows OR chest supported rows
5x15 face pulls
4x8 hammer curls
4x8 dumbbell curls

LEGS
2x5, 1x5+ squat
3x8 Romanian Deadlift
3x8 front squat
3x8 leg curls
5x8 calf raises

PUSH
4x5, 1x5+ overhead press
3x8 bench press
3x8 incline dumbbell press
3x8 Skullcrushers
3x8 lateral raises

PULL
Barbell rows 4x5, 1x5+
3x8 Pulldowns OR Pullups OR chinups
3x8 seated cable rows OR chest supported rows
5x15 face pulls
4x8 hammer curls
4x8 dumbbell curls

R8 pls
coming off SS, wanna try GSLP for a while for them deload gains.
BP and OHP alternate
Chinups on squat days, Pulldows on DL day
the 2 assistance exercises depend on if I do bench or press

Going from a 5 day split to a 3 day routine because I'm starting uni soon. This look pretty good? The leg extensions are because my quads are fucking laughable and I want joocy legs, everything else I feel makes sense.
Week 1 (Week 2)
Monday:
Heavy LB Squat 5x5 (5x3 + 7%)
CG Bench 7x6 (+2.5kg)
Pause DL 5x4 (5x3 +5%)
Chins 4xMax
Lat Raise/Face Pull 4x12

Wednesday:
Front Squat 5x5 (+2.5kg)
OHP 5x5 (4x7 same weight)
Pause Bench 6x4 (8x3 +2.5kg)
Chins 4xMax
Leg Exenstions 5x12

Friday:
Bench 5x5 (5x3 + 6%)
Band Deadlift 8x2 (Deadlift Max Triple)
LB Pause Squat 5x5 (5x3 +2.5kg)
Chins 4xMax
Arms Giant Set 4x[Curls x20, Skull Crushers x10, French Press x10]

Bout to start my first cut, im currently running PPL six days a week, should i continue my 5x5 rep scheme for my compound lifts?

GVT inspired:
A)
Bench 10x10
Rows 10x10
Calf raises 10x10

B)
Clean and press 5x5
Pulldowns 10x10
Squats 10x10

Any suggestions?

AxBxAxx
BxAxBxx

~~~A~~~
Squats 3x5
Weighted dips 3x5
Light deadlifts 3x5
Chin ups 3x8

~~~B~~~
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 3x8

I've been following a routine similar to pic related,

any major changes that I should make?

Stronglifts edited?

I stopped reading at military press 20 reps. Garbage tier

Not enough pulling movement compared to pushing.

AxBxCxx

A
2x5, 1x5+ Bench Press/OHP (alternating)
2x5, 1x5+ Lowbar Squat
2x5, 1x5+ Bent Over Row
3x10 Dumbbell Curls

B
2x5, 1x5+ Bench Press/OHP
1x5+ Deadlift
2x5, 1x5+ Incline Bench/Weighted Dips (Dips on OHP days)
3x10 Lateral Raises

C
2x5, 1x5+ Bench Press/OHP
2x5, 1x5+ Front Squat
2x5, 1x5+ Yates Row
3x10 Hammer Curl

HIIT on work days (erg distance sprints) and stretching
On off days light walks, ab work, chin-ups and stretching/mobility work

Basically a modified Veeky Forums's Greyskull LP

please stop thinking you are qualifed to make your own routine. your stupidity and lackof training knowledge and experiece shows. pls leave

Cutting routine for the next 1-3 months.
Doing IF with fasted training in the morning.
Not gonna progress much strength-wise, focusing on cutting now.

Monday
Back squat 3x5
Push press 3x5
Deadlift 1-3x5

Wednesday
Back squat 5x10
Incline bench 4x8
Power clean 5x3

Friday
Front squat 5x3
Overhead press 5x10
Pendlay row 3x5

And 2-3 accessory exercises after that
- calf raises 3x15-20
- hanging leg raises 3xF
- Pullups/chin ups/dips 3xF
- face pulls 3x15
- bicep/tricep superset 3x8-12

>40+ chin ups every work out
>48 face pulls monday
>do db rows to warm up before heavy bench sets
>Pause deadlifts massively tax whole back

I do more chin ups than bench press/press alone.
I think I'm alright in that regard, adding anything like rows would be stupidly taxing on my lower back as I'm already hitting that heavy every day. Cable rows on wednesday could work but I don't really see the point in it.

Stronglifts 5x5 with added dips and push-ups on A and pull-ups and curls on B...
AxBxAx(conditioning hiit session)
I don't do cardio as I fuck 4-5x week for 30-45 min per set

Apart from the condition session of course

Upper
Incline Press 3x6-8 \ 3'
Yates Row 3x6-8 \ 3'
Lateral Raise 4x8-12 \ 2'
Weighted Dips 2x8-12 \ 2'
Weighted Chins 2x8-12 \ 2'
Facepulls 2x12-15 \ 1'

Lower
Squat 3x6-8 \ 3'
RDL 3x6-8 \ 3'
Calf Raise 4x8-12 \ 2'
Weighted Back Extension 2x8-12 \ 2'
Hanging Leg Raise 2x8-12 \ 2'
One-Leg Press or Leg Ext. 2x12-15 \ 1'

Exercise Sets x Reps \ Rest time' (mins)
UxLxUxx LxUxLxx

same guy, found a way to put in more volume:

Bench 3 wk cycle
Chins 2x6, pulldown 1x12
weighted crunches 2x10
— chest hypertrophy 2 exercises, 2-3 x 8-12 ( cable chest press, flies)

Press 2x6
Squat 3 wk cycle
Curl 2x6, calf raises 2x10
- shoulder & arm hypertrophy, 2 exercises, 2-3x 8-12 (lateral and incline curls)

Deadlift 3wk cycle
pause med. grip bench 80% monday 3x5
face pulls
- Leg and back hypertrophy: 2 lifts, 2-3x8-12 (lunges and rows)

3 wk: 3x5, 4x3, 5x1 (80,90, 95%)

20 years old, 100kg bw - 176cm, natural:
Stats - 261kg squat, 160kg benchpress, 261kgx2 deadlift

Program: Sheiko 3 day program - over 80kg bw.

Monday:
Sheiko

Tuesday:
Back, bicep and calf

Wednesday:
Sheiko

Thursday:
Off

Friday:
Sheiko

Saturday:
Back, bicep and calf

Sunday:
off

Yes.

Need some feedback. I'm stuck on finding out what to do on Friday.

Alternatively, I'm also considering simplifying my routine to doing one of the 4 core workouts once per week and base the accessories each day around that core workout, but I'm afraid that I won't progress on my lifts as much.