SS is basically a dumbed down version of the strongest shall survive.
Brody Kelly
day a: squat 8/5/3/1 ohp 5/3/1 pushpress 2x3 3 dead hangsx30 seconds 3x7chinups day b: 5/3/1 bench 3x5 dumbell press 3x7 chin ups deadhangs x 3 3x5 shrugs 2x5 warmup deadlifts 2x alternating mixed grips max deadlifts
Cooper Cruz
also a 5 mile bike ride once a week for cardio
Jack Lee
Good routine, I do it
But you're missing pullups on day B
Carter Rogers
>squat and deadlift on the same day
Luke Gomez
>squat and deadlift at the same day >more than ONE working set of deadlifts
Adam Gonzalez
>>more than ONE working set of deadlifts
William Powell
Have you tried doing heavy diddles for more than one set famalam?
Nathaniel Bell
I-I got this from the instructor today
Logan Bennett
More rowing. Scapular retraction should be trained more than pressing or pulling vertically
Christopher Williams
yup.
me and anyone else trying to get to a competitive number.
Jackson Thompson
unless you're doing JUST deadlifts on that day then pls be joking
Jackson Garcia
Explain further
Charles Evans
This is my routine 5 day split Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-15 reps 3 sets of Bench Press, 8-10 reps 3 sets of Incline Flies, 8-10 reps 3 sets of Chest Dips until failure 3 sets of Barbell Curls, 8-10 reps 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8 (Do bench press first) Tuesday: Legs/Calves
4 sets of Squats 8-10 reps 3 sets of Leg Press 8-20 reps 3 sets of Leg Extensions till failure 3 sets of Leg Curls 8-15reps Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.
Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps 4 sets of Deadlifts 8 reps 3 sets of long bar Rows 8-15reps 3 sets of barbell Rows 8-10 reps 3 sets of Hyperextensions 8-10 reps (Deadlifts done first) Thursday: Shoulders/Triceps
3 sets of bench , go for same weight and reps as Monday at least 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-15 reps 3 sets of Upright Rows supersetted with Lateral Raises 8-15 reps 3 sets of front raises 8-15reps 3 sets of Lying Rear Delt Raises 8-10 reps 4 sets of Pulldowns 8-15reps 3 sets of Skullcrushers 8-15 reps Saturday: Full Body (strength)
3 sets of Deadlifts 8 reps 3 sets of Squats 8 reps 3 sets of Leg extensions 10-15 reps (light weight) I ad light ab exercises into every day as to not overtrain them
Eli Reyes
nah I'll do some rep work with front squats afterwards :)
Elijah Thomas
This is basically starting strength.
> Absolute beginner thinks they can do their own programming.
Just do starting strength.
Parker Brown
That's good man that's really good.
Jackson Sanchez
Im on the same split, but a different order. And i do bis on leg and back day and tris on delt and pec day, feels more natural imo. But ill switch to push/pull/push/pull//rest/fullbody/rest to get some more sttength gains
Luke Sullivan
what do you guys think of this? do each block (a,b,c,d) - yu=our choice which number, once a week
Julian Wilson
forgot pic
Colton Price
>Squat 3x5 >not squatting 4x10 never gonna make it
--> Not sure about: 1. OHP on both days, but I love them; 2. Pull-Over effectiveness, but looking alright; 3. Deadlift 1x5 instead of more sets; 4. 5x5 for curls. I feel more reps are more effective for me
Levi Bennett
forgot front rows 5x5 on day A
Henry Jackson
Lifted on and off for 4 years. Most recently SS from 2015/10 through 2016/03 and TM since then.
At 159 last recorded weights Back Squat: 410 lbs x 5 Deadlift: 430 lbs x 5 Bench Press: 255 lbs x 5 Dip: +115 lbs x 8 Overhead Press: 165 lbs x 5 Chin-up: +90 lbs x 5
I've been meaning to switch to a bench centric plan to bring that up in line with my squat and deads, but haven't figured out a good routine yet.
I am understandably skeptical of these claims, post body
Jacob Gutierrez
curls and pull ups both work bicep, do them on same day
Grayson Reed
u wot? SS, SL, etc. all have squat/diddy on the same day. It's fine for a beginner. Sorry if I'm ruining your le epic troll
Tyler Russell
Bodyweight.
A >Squats >Pushups >Pullups
B >Squats >Dips >Chinups
r8
Justin James
Modified Texas method with accessories on some of the rest days to keep away the t Rex mode and add much needed scapular retraction movements. Might add facepulls to pull day and pushups to push day as well.
How long do your routines go? I mean, how long does it take you to finish your whole routine? Total gym time etc
If you had already posted your routine just quote them
Aaron Evans
Usually about 1.25-1.5 hours. Maybe a single hour if I got all of my main movements done and really have nothing left in the tank for accessories. I find that to be about the sweet spot balancing work/rest and volume/fatigue
Julian Robinson
this was meant for
Josiah Cook
How's my routine? enought for achieving dat dere hercules mode?
3x week(I also do boxing so cant rwally do much acessory work)
A Bench 3x5 Deadlift 1x5 Pull-ups 3xF Preacher curls 3x8 (I like do switch this with other curl exercise from time to time) Hanging Leg Raises 3xF Weighted Hyperextensions 3x8
Atm I can still progress even with my lifts past intermediate levels but I will switch to texas method or some shit once it ends and keep the same lifts and acessories
Landon Brown
Hour a day 5 days a week, dont dismiss it, if you cant run for an hour thats fine, do elliptical or bike. Awesome cardio and skin gains, gives you a glow, if you dont need to lose weight thats also fine, add a meal a day to counteract.
David Ramirez
Yea 20-30 min of cardio gets you warm for lifting, some people dont do it first because it makes them tired
Jack Robinson
It's fine...you seen The Rock's workout plan. He'll do 20min cardio before even lifting a weight. Yes, he's an outlier/pro with means and resources but why not do something everyday to get blood flowing and heart up before lifting, won't hurt.
Christopher Richardson
how long do you rest between sets and exercises
Jaxon Rogers
A: db inc.bench 3x5 squat 3x5 db curls 2x10 rope push downs 2x10 B: bb rows 3x5 rdl 3x5 facepulls 2x10 db pullovers 2x10 C: press 3x5 squat 3x5 lat raises 2x10 front raises 2x10 xAxBxCx cant DL because gym is autistic. r8?
Jeremiah Gutierrez
Instead of squats just run, you don't wanna get too big
Sebastian Harris
Why does everyone sperg out when programming body weight exercises like pull ups and dips? Do 3 sets 8-12 or 5. Just because it's body weight doesn't mean it follows some different rules
Asher Nguyen
thanks for keks
Justin Cox
for main compound movements, 3 to 5 mins depending on fatigue and how far along in the program. Upper body usually closer to 3, lower usually closer to 5 for accessories, 1-2 mins
Grayson Walker
bump
Brayden Murphy
>Literally doing SL though
Jace Cox
yikes
Lincoln Hughes
pls kill yourself now. If you want to get strong and at least make any sort of progress youre going to have to get your body under a barbell.
Leo Ross
Post body with time stamp. Your legs out power your bench by so fucking much then again your benching a shit ton, unless youre strongfat
Ryder Bennett
My last deadlift workout was 455 for five triples, then I did lunges, OHP, and core work after that.
Abs (on rest days) Leg raises 3x10 Weighted decline Sit ups 3x10
Schedule PLPXPLPX
My end goal is aesthetics. What do you guys think?
Jason Harris
I am trying to create a good push pull legs schedule for 4-5 days a weak. But i seem to get stuck everytime i try to create one. Does anybody have any examples or such
David Hall
PHAT
Jordan James
Love seeing these thread because I can post the routine my "hardcore lifter" friend gave me when I first started lifting. Took me a while to realize how shitty of a fucking routine it is. Note - I do Candito's LP now because I actually learned shit.
Split Routine:
-Chest/bi's/tri's Bench Warmup: ... Bench: 125 (too heavy 5x5) Chest machine high: (-) 35 Chest machine low: 70 Seated chest fly: 105 Flyes: 35 Behind back: 40 EZ Bar Curls: 10 Single hand curls: (-) 20 Rope down: 30 (2s) 35 (1s) Rope up: 42.5
-legs Legs Warmup: ... Legs down: 110 Legs up: 115 Leg press: 190 Dumbbell lunges: 17.5 But machine: 110 Calf: 55 Squat: 135 5x5
-core Sit ups: 20reps 3 sets 25lb Leg ups crunch machine: 0 Abdominal Crunch: 30 Planks: 2 sets 2:00 Truck drivers: 40 reps 2 sets 25lb Sit ups: 20 reps 2 sets 10lb Side crunches: 35 reps 2 sets each side Crunch on ball: 75 reps 2 sets
-back and shoulders Lat Pulldown Warmup: ... Lat pulldown: 95 OHP: 70 Underhand pulldown: 60 Overhand pulldown: 70 Back open: 85 Row lean: 50 Assured pull-up: 90 (-) Shrugs: 49 Lateral raises: 15 Shoulder Press: 69 Pull in:
-arm Close grip press warmup: ... Close grip press: 105 Skull crushers: 45 Behind back: 40 (3s10r) Seated tricep press: (-) 70 (5 inc) Rope press down: 25 (3s) 20 (1s) Single arm pull down: (-) 10 Rope pull up: 35 Preacher curls: 10 Single arm curls: (-) 20 Forearm burnout: 15, 27.5 Curl burnout: start from 70
Jose Morris
what distance was that bitch running. Looks a little thiq to be any sort of athelete
Owen Long
ABCABCx
Brayden Cook
I bet he still looks better than you fucking nerd
Nathaniel Murphy
my routine:
every other day boulder as hard as I can. Also do a bunch of dips to offset all the pulling.
for legs ride my bike everywhere
Wyatt Thomas
A Bench 3x5 (1pr set, 2 sets @95% of first one) Squat 3x5 (same as bench) BB Row 3x5 OHP/Pullups 2x8-10 (supersetted) Curls/Tri.Extensions/Laterals 2x10-12 (supersetted)
B OHP 3x5 (1pr set, 2back off sets 95%) Squat 3x5 (Light at 80% of 5rm) BB Row 3x5 Dips/BB Rows 2x8-10 (ss) Curls/Tri.Ext./Laterals 2x10-12 (ss)
AxBxAxxAxBxAxx (maybe extra rest day between A days) Takes about 45m-1h (3x5 stuff takes 80% of the gym time, the higher rep (pump and fluff) stuff is done in 10-15 min since it's supersetted Late intermediate lifter returning from year break
Austin Nguyen
Day A: Chest/Back CHEST -Incline chest press -Chest press -Chest flyes BACK -Lat pull-down -Machine back row supersetted with lat extensions
Day B: Legs and Bi's LEGS -Single leg extension supersetted with hamstring curls for 4 sets then change to double leg extension while still supersetting for a further 4 sets -Leg press supersetted with calf raises
BI'S -Concentration curls -Z-bar curls
Day C: Shoulders and Tri's -Shoulder press -Side raises -Front raises (On the next day I do shoulders I do the following and then go back to the above and vice versa) -Up-right rows -Shrugs -Rear-delt flyes
TRI'S -Rope pull downs supersetted with skull crushers -Reverse curls supersetted with overhead extension
Justin Gutierrez
Well done routine. Good job.
Lucas Robinson
My cutting routine to maintain strength Day A: Deadlift work up to 5RM then back down again Stiff legged/deficit/paused dls 3x5 Bench press 3x5 Lowbar squats 3x5 Weighted pull ups 3x5 Neck bridges 1 min x 3
Day B: Highbar Squat work up to a max 3x5 Front Squats 3x5 Deadlift work up to a respectable 1x5 OHP 3x5 Chin ups 3x1 Neck bridges 30 secs to 1 min x 3
AxBxAxx BxAxBxx
BJJ on rest days except thursdays where i do both
Liam Peterson
Chin ups 3x10*
Andrew Myers
I started my first weighted routine recently, I have access to 95lbs of weight+15lb bar (Don't know if people add the bar to the total weight), no other equipment, and no bench, so I've been trying to make do with what I have.
I'm skinnyfat going from a completely sedentary lifestyle of laying in bed playing video games all the time for about 11 years. (Age 25, started sedentary life at 14, weight 155 at 5'9)
xABAxABx
A 3x10 20lbs+bar squats 3x10 barbell curl same weight 3x10 military overhead press same weight
B 20 minutes brisk walk/jog
I started with only 10lbs+bar and felt like I wasn't working myself enough, but after adding the other 10lbs I've been having trouble getting past the first set of 10 OHP, I figured I would just stay with this routine until I can finish all 3 OHP sets properly before I increase reps or add any more weight.
I'm retarded, so any critique or tips? Changes I should make?
B (Lowers) Deadlift 5x5 Leg press 4x6 Squat 5x5 Plate calf raises 4x8 Power shrugs 4x6 Leg extension 4x6 Bike Tabata
Ethan Nelson
Do this every other day instead:
Do 3 sets of each exercise and try to keep the reps between 6 and 10, go as heavy as you safely can.
Squat Stiff Leg Deadlifts OHP Weighted Dips > Dips > Weighted Push Ups > Floor Press > Push Ups (Pick one, these are in order of best to worst, if you're too weak for dips you obviously can't do them, push ups should be done strict with elbows close to your torso) Yates Rows (this is trap work and upper back work, you don't need to go too strict on these) Pull Ups > 1 Arm Row (Just bend over as much as you can with a straight back, support yourself on something and pull the end of the bar with one arm, do this only if you can't do pull ups, or are too weak) Curls with your back against the wall
Do some skullcrushers on the floor after the dips or whatever chest movement you choose if you feel like it.
Austin Long
Is that goku?
Easton Parker
First, I appreciate the serious response.
Second, I think all of this would be doable with what I have as long as I start at 3x6, though I will have to find a way to safely do dips (All of the chairs in the house are antique and rickety as fuck), and I probably shouldn't use my mattress to rest against for arm rows, not sure if the instability would increase risk of injuring myself. I can't do pull ups because well, I have nowhere to do them, and to be fair I probably couldn't do 3x6 of them after the rest of the exercises.
I'll probably stay with the light weight I'm using now, until I'm used to the motions. I've only been doing weighted exercises for about a week, before that it was body weight (mostly ab exercises with some squats thrown in) so I'm still being careful about not fucking things up.
35lbs is probably too much for a complete noob doing curls the very first time.
Adam Robinson
I haven't had that much trouble with the curls, but I've been doing squats > Curls > OHP, and I've been finishing the first set of 10 OHP and then my arms are too dead to do the next set properly. I guess I could go down to 25 and only do 35 for the squats for a while.
Jonathan Wood
> she's running away from the civil war back home
Jonathan Reyes
Smushed my old 5 day routine into a 3 day so I have more time for university. Thinking of doing HIIT on rest days when I get more used to the intensity.
Andrew Bennett
probably because he's a beginner and can't do a proper set of 5-10 or whatever, so he does a few reps > rests > repeats until he hits 20
Jacob Evans
push: switch dips and incline bench order legs: switch laterals and ohp order pull: deadlift>rows/pullups>shrugs is proper order
Brandon Campbell
i wouldn't do rows 3x5, especially bb rows. the high weight will make you cheat which will fuck your lower back up
also, back responds better to a higher volume, in my opinion
Jordan Price
Looks solid, don't fuck it up by program hopping, this will drive you well into advanced numbers if you stay with it
Evan Ward
The rep ranges are to work up from the minimum to the maximum and then up the weight. And limit rest time to 2-4 minutes. Change up the exercises every 2-3 months.
Day A: >Weighted Dip: 5 x 6 >Barbell Squat: 3 x 8-15 >Seated cable row: 3 x 8-12 >Good Morning: 3 x 8-12 >DB curl: 3 x 15
Day B: >Squat: 5 x 6 >Overhead Pres: 3 x 8-12 >Chinup: 3 x 8-12 >Snatch grip hanging high pulls: 3 x 8 >Skullcrusher: 4 x 10
Day C: >Barbell Row: 5 x 6 >Front Squat: 3 x 8-15 >Incline DB bench: 3 x 8-12 >Romanian Deadlift: 3 x 8-15 >Seated incline DB curl: 3 x 12
Push 1: Fx5 bench (ie: I do as many sets as I can doing 5 until I can only do 4 reps, or at least 3 sets) 3x5 weighted dips 3x8 skullcrushers 3x5 incline barbell bench
Legs (both): Fx5 back squats 3x5 Romanian deadlift 3x5 lunges 3x5 calf raises 3x5 front squats If I have energy I'll do leg press too (usually not)
3 second eccentric period for every exercise. 2 minute rest for deadlifts, 1.5 minutes for everything else. Every month change up the deadlift variation, main push, and posterior chain accessory.
B: High bar squats 3X5 Front squat 3X5 Plate Leg press Calf raises 3X5 Dips/triceps bench (whichever I didn't do previous day. Hip adductor 4X10 Curls 4X8
I like it but why dips insteads of bench? And how light are light deadlifts?
Josiah Ross
I have some shoulder injury. Basically it hurts for my shoulders to be pressed down into a bench. Dips and OHP don't give me issues, so I figured they were suitable substitutes.
Light deadlifts are about half of my weight for the 1x5 on B day. Should I be doing more? Less?