Routine Critique Thread

Complete Beginner here
Started following this routine last week. Please critique.

Day A:
Squat 3x5
Overhead Press 3x5
Deadlift 3x3
Pullups 20 Total Reps
Optional: Face Pulls, Hammer Curls

Day B:
Squat 3x5
Bench Press 3x5
Rows 3x5
Dips 20 Total Reps
Optional: Cable Rows

Other urls found in this thread:

symmetricstrength.com/lifter/obsd
twitter.com/NSFWRedditImage

Basically a modified ss.Great fucking job.

SS is basically a dumbed down version of the strongest shall survive.

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

also a 5 mile bike ride once a week for cardio

Good routine, I do it

But you're missing pullups on day B

>squat and deadlift on the same day

>squat and deadlift at the same day
>more than ONE working set of deadlifts

>>more than ONE working set of deadlifts

Have you tried doing heavy diddles for more than one set famalam?

I-I got this from the instructor today

More rowing. Scapular retraction should be trained more than pressing or pulling vertically

yup.

me and anyone else trying to get to a competitive number.

unless you're doing JUST deadlifts on that day then pls be joking

Explain further

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

nah I'll do some rep work with front squats afterwards :)

This is basically starting strength.

> Absolute beginner thinks they can do their own programming.

Just do starting strength.

That's good man that's really good.

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

what do you guys think of this? do each block (a,b,c,d) - yu=our choice which number, once a week

forgot pic

>Squat 3x5
>not squatting 4x10
never gonna make it

Day A:
Squat 5x5
Bent-over Rows 5x5
OHP 5x5
Dumbbell Bench Press 5x5
Hammer Curls 5x5

--> not sure about: 1. The whole 5x5 apploed to everything (esp. curls & BO Rows)

Day B:
BB Bench Press 5x5
BB Rows 5x5
OHP 5x5
Pull-Overs 5x5
Deadlift 1x5
Standing Curls 5x5

--> 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

forgot front rows 5x5 on day A

Lifted on and off for 4 years. Most recently SS from 2015/10 through 2016/03 and TM since then.

Monday Volume:
5x5 Squat
5x5 Bench/Press
3x8 SGDL

Wednesday Light:
3x5 Front Squat
3x5 Bench/Press
5x10 GHR
3x5 Chins

Friday Intensity:
1x5 Squat, Bench, Deadlift
3xF Dips

Light cardio (walks or elliptical) on off days

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.

ABCABC

A-
Deadlift
Squats
Weighted Lunges
Weighted Calf Raises

B-
OHP
Pendlay Rows
Leg Lifts
Plank
Pull ups

C-
Bench
Curls
Push ups
Overhead db raises

Literally everything 3x10, except pull ups, push ups, planks, and leg lifts 3xfailure.
Am I retarded Veeky Forums? been doing this for about a month

Does anyone else do a mile in the treadmill before they lift? I'm not strong by any means, but I don't wanna be fat either.

I do 2mi just about every workout day. It's good to get the blood flowing. Rest for a few and hydrate a little after.

Phrak's GLSP + acc. recommended on the book.

AxBxAxx

A
2x5, 1x5+ OHP / Bench Press
3x6-8 Chin-ups / Seated Rows
3x5 Squats
* 4x20 Neck Flexion
* 2x10-12 Curls / Hammer curls
* 2x10-12 Lateral Raises

B
2x5, 1x5+ OHP / Bench Press
3x6-8 Chin-ups / Seated Rows
1x5 Deadlift
2x6-8 Shrugs
* 4x20 Neck Extension
* 2x10-12 CG Bench Press
* 2x10-12 Facepulls

So basically no cardio?

Yeah seriously split that shit up.

I am understandably skeptical of these claims, post body

curls and pull ups both work bicep, do them on same day

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

Bodyweight.

A
>Squats
>Pushups
>Pullups

B
>Squats
>Dips
>Chinups

r8

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.

I work out from home with dumbells only

OHP
Chest Press
Squats
Curls
Reverse Curls
Pull Ups/Chin Ups
Tricep Extensions
Dips
Sit-ups
Rows
Hanging Leg Raises

Asking everyone who posted/planning to post


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

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

this was meant for

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

B

Squat 3x5
OHP 3X5
Bent-Over Row w/underhand grip 3x8
Weighted Dips 3x8
Lateral Raises 3x8
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

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.

Yea 20-30 min of cardio gets you warm for lifting, some people dont do it first because it makes them tired

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.

how long do you rest between sets and exercises

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?

Instead of squats just run, you don't wanna get too big

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

thanks for keks

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

bump

>Literally doing SL though

yikes

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.

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

My last deadlift workout was 455 for five triples, then I did lunges, OHP, and core work after that.

What do you guys think of my PPL routine?

Push (chest/triceps)
Bench Press 3x8
Weighted dips 3x8-10
Inclined bench 3x8

Legs (legs and shoulders)
Squat (ATG) 3x8-10
Side to front laterals 3x8-10
Leg press 3x8-10
OHP 3x8-10

Pull (back/biceps)
Pull ups 3x8
Deadlift 3x5
BB shrugs 3x8-10
Dumbbell rows 3x8-10

Abs (on rest days)
Leg raises 3x10
Weighted decline Sit ups 3x10

Schedule
PLPXPLPX

My end goal is aesthetics. What do you guys think?

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

PHAT

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

what distance was that bitch running. Looks a little thiq to be any sort of athelete

ABCABCx

I bet he still looks better than you fucking nerd

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

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

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

Well done routine. Good job.

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

Chin ups 3x10*

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?

A (Uppers)
OHP 5x5
Plate Shoulder Raises 3x8
Bench 5x5
Cable crossover 3x8
Sitting cable row 4x8
Tricep pushdown 4x8
Hammer curls 3x8
Cable curls 3x8
LAT pulldown 4x8
Wrist roller 2x
Abdominals
Bike Tabata

B (Lowers)
Deadlift 5x5
Leg press 4x6
Squat 5x5
Plate calf raises 4x8
Power shrugs 4x6
Leg extension 4x6
Bike Tabata

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.

Is that goku?

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.

symmetricstrength.com/lifter/obsd

> 72kg

Kekerino.

Post body you lying faggot.

35lbs is probably too much for a complete noob doing curls the very first time.

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.

> she's running away from the civil war back home

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.

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

push: switch dips and incline bench order
legs: switch laterals and ohp order
pull: deadlift>rows/pullups>shrugs is proper order

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

Looks solid, don't fuck it up by program hopping, this will drive you well into advanced numbers if you stay with it

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

I'm doing a PPLPPLx:
Pull 1:
1x5 Deadlift
3x5 weighted pullups
3x5 hammer curls
3x5 bench rows
3x8 facepulls

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)

Pull 2:
5x5 barbell rows
3x5 weighted pullups
3x5 incline curls
3x8 facepulls

Push 2:
Fx5 OHP
3x5 close grip bench press
3x5 dumbbell incline press
3x5 weighted dips

GVT ish routine for the next month's time

A:
Bench 10x10
Rows 10x10
Calf raises 10x10

B:
Squats 10x10
Pulldowns 10x10
Cleaning press 5x5

Have experience lifting, no noob here
pls respond

Sorry you flushed money down the toilet

pls respond

No good for a noob

would this train lats more?
basically
if i did this on top of my lifting id be working out literally all day every day

PPLPPX

Incline Dumbell
Dips
Incline Barbell
Peck dec fly

Pull up
Pull down
High rows
Barbell rows

Squat
Leg press
Leg extension
Calves raise

Shoulder press
Front dumbell raise
Delt raise
Upright barbell rows

train till failure
drink more water, flushes lactic-acid buildup

thoughts on this? got the idea from t-nation

Deadlift
>week 1: 4 sets, 5,5,3,3
>week 2: 4 sets, 5,5,3,3
>week 3: 4 sets, 4,4,2,2
>week 4: 4 sets, 4,4,2,2

Weighted Dips
>week 1: 4 sets, 8,8,6,6
>week 2: 4 sets, 8,8,6,6
>week 3: 4 sets, 6,6,4,4
>week 4: 4 sets, 5,5,3,3

Hip Thrusts
>week 1: 4 sets, 8,8,6,6
>week 2: 4 sets, 8,8,6,6
>week 3: 4 sets, 6,6,4,4
>week 4: 4 sets, 5,5,3,3

Chinup
>week 1: 4 sets, 8,8,6,6
>week 2: 4 sets, 8,8,6,6
>week 3: 4 sets, 6,6,4,4
>week 4: 4 sets, 5,5,3,3

Overhead Press
>week 1-4: 3 x 10

Skullcrushers
>week 1-4: 3 x 10

Barbell curl
>week 1-4: 3 x 10

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.

A:
Bench press 3X5
Incline bench 3X5
Ohp 3X5
Weighted dips/tricep bench 5X8
Rotator cuff exercises
Pec flys 5X8
Pull ups 5xf

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

C:
Deadlift 3X5
Corner row 3X5
Plate loaded row 3X5
Plate loaded pull downs 3X5
One hand cable rows 4X8
Curls 4X10
Pull-ups 5Xf

I also do a pyramid style thing of abs and planks every other day, or depending on if I have time.

Any recommendations?

Monday:
>Overhead press 8x8 or 5x5 (alternates every week)
>DB Bench 3x12
>Lying Triceps Extension 4x15
>Triceps Pushdown 5x15

Tuesday
>Squat or Front Squat 5x5
>3 inch Deficit DL 8x2
>Lat Pulldowns 3x12
>Curls 3x10

Thursday
>Heavy overhead press, usually 6x3/5x2/5x1/ any heavy rep range
>DB Bench 3x12
>Lying Triceps Extension 4x15
>Triceps Pushdown 5x15

Friday
>Squat or Front Squat 1x5
>Deadlift 1x5
>Lat Pulldowns 3x12
>Curls 3x10

Basically a modified 4 day TM with no flat bench, as I have a torn labrum in my left shoulder. Any tips on how to optimize it further?

Throw in some light weight rotator cuff strengthening exercises to fix the labrum issue?

AxBxAxx
BxAxBxx

A
Squats 3x5
OHP 3x5
Light deadlifts 3x5
Chin ups 5x5

B
Squats 3x5
Weighted dips 3x5
Deadlifts 1x5
Chin ups 5x5

I like it but why dips insteads of bench?
And how light are light deadlifts?

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?