PUSH 4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts) 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here) 3x8-12 incline dumbbell press 3x8-12 triceps pushdowns SS 3x15-20 lateral raises 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
My legs are decent compared to my upper body so I just do some leg press and extensions occasionally.
Noah Turner
doing pretty much the same, except I do 2x5, 1x5+ for the main lifts.. thinking of stealing your idea though yo
Colton Clark
This is what I'm about to start. I got an injury which is causing me to avoid squats. Also, my lower body is more developed than my upper, hence the upper emphasis.
"super slow" is 30 seconds on each portion of the rep.
How fucked am I?
Lift Days: AxBxAxx
A >Overhead Press 2x5, 1x5+ >Upper, Middle, Lower Chest Crossovers 2x5, 1x5+, 1xF super slow each >Lat Pulldown SS Triceps Rope Pushdown 2x10, 1x10+, 1xF super slow each >Reverse Grip Bentover Rows 2x5, 1x5+, 1xF super slow >Lateral Raise SS Reverse Fly 2x10, 1x10+, 1xF super slow each >Spider Curls >2x10, 1x10+, 1xF super slow >Weighted Carry 5 sets for weight and time
B >Hyperextensions 3x10 >Romanian Deadlift 2x5, 1x5+ >Barbell Glute Bridge 2x8, 1x8+ >Leg Press SS Calf Press 2x5, 1x5+ SS 2x10, 1x10+
Preacher Curl 3 sets of 12-15 reps 2-3 minutes rest
I do sprinting 2 times a week, therefore the little leg exercises
Gabriel Miller
Yep, at a lighter weight of course and just a couple reps at best. It's kinda brutal.
Christian Stewart
Currently doing a AxBxCxx fullbody but considering going full meme and trying one of Arnie's programs from his book for a month before I go on holiday.
Nicholas Taylor
I'd say 30 seconds is A BIT excessive.. I mean if you wrote 10 seconds each portion of the rep I'd probably react the same
Ian Watson
If I can find the source for the 30 sec reps again I'll post it.
Charles Myers
So I started lifting as a fatass cut on SL 5x5 to skinnyfat and bulked last winter on TM which I think failed I ate too much and gained more fat so Ill slowly cut again till I actually get to low bf. Oh yea Im also a Trex so dont want to squat every session now max 2 times a week. I want a routine with both main lifts + hypertrophy stuff for upper body thats 3 times a day. Should I do something like upper lower upper then lower upper lower and so on or do some kind of texas method again(in which idc about adding weight to lifts since im cutting) with less legs and more upper body?
Kayden Rogers
this is a 3-day deadlifting program I got from T nation. 3 second eccentric on all exercises. every 4 weeks, switch up the deadlift variation and the 3 exercises following.
Hey newbie here how -long do these workouts take you? -swole are ya? why -no skwat? -no DL? arent those more effective? what you sprinting about? pls respond have a nice day
Angel Collins
>monday benchpress 4x5 rows 4x5 military press 3x8 pullup 4xfailure incline db press 3x10 trow 3x10 ez curls/skull crusher ss 3x10
>tuesday squat 4x5 deadlift 3x5 hacksquat 3x8 leg press 3x12 lying leg curls 3x12 standing calf raise 4x15
>thursday incline bench press 4x12 lat pulldowns 4x12 decline bench press 4x12 widegrip cable rows 4x12 close grip pulldowns 3x12 lateral raise 3x12 straight arm pulldowns/facepulls ss 3x15 incline hammer curls/over head db extensions 3x12 ss
>friday front squat 4x12 rdl 4x12 walking lunges 4x15 each foot leg extension/seated leg curl ss 3x12 seated calf raise 3x15 standing calf raise 3x15
I'm still a newbie and been doing this for a month and a half. I want to change main lifts, so for example front squat 4x5 on tuesdays and squats 4x12 on fridays for the next month same with the bench and incline bench press for the upper body, is that ok?
Lucas Richardson
yo fitz, what's a routine I could implement that will give me glutes, thighs and abs? I don't care about the other body parts.
Austin Roberts
twerking
Nathaniel Carter
I'm doing Candito's linear program, the hypertrophy version. Good stuff, would recommend
Dylan Taylor
no posterior chain at all, i bet you have the ass of an 80 yo woman
Cooper Price
Pls rate pic related
Anthony Barnes
post pic of your body
Angel Ortiz
AxBxAxx BxAxBxx
A Squats 3x5 OHP 3x5 Deadlift 1x5 Chin ups 3x8
B Squats 3x5 Weighted Dips 3x5 Deadlifts 3x5 (75℅ working weight) Chin ups 3x8
Austin Jackson
I'm not at home right now. I'm 195cm, 99kg, ~18℅ bf.
Nathaniel Stewart
I'm a guy though, I just have no ass or legs. despite doing hill sprints.
Joshua Diaz
Thinking of switching over to PHAT or a diff PPL type routine based on hypertrophy.. any recs??????
Push 1 And pull 1 are heavy. Push 3 and pull 2 are lighter, more reps
Caleb Watson
"What the fuck are legs for three hundred please"
Ethan James
Noice
Christopher Richardson
IMO, it's not practical to max out on DL twice a week; I make better progress by keeping it 80℅ of 5M. Other than that, nice routine.
Ian Nguyen
Why call it pull and push when it's literally just back and chest. No deads, no squats, no abs. Goodbye
Kevin Bailey
i like it
Tyler Fisher
hows this working out
Joseph Lewis
Have an ABCDXXX routine.
Back: 4x10 Seated low rows 4x8 High rows 4x8 Lat pulldown 4x6 Deadlift 4x12 weighted situps
Leg: 4x8-10 leg press/squat (usually leg press) 4x10 leg extentions 4x10 leg curls (on your stomach things) 4x8-10 inner thigh squeeze machine 3x16-20 standing calf raises Another 2-3x16-20 seated calf raises
Isolation day (4th day): 4x10 OHP 4x10-12 curls 3x10 isolating curls on the pad thing 4x10 shrugs 4x10-12 weighted situps 4x16-20 hand grippers, I have a set of heavygrips at home that I use while drinking my shake, forearms are kinda secondary for me.
After every workout I come home and drink 1 scoop of serious mass with 2 cups of whole milk, getting me ~950 extra calories on workout days. Other days I just eat heavy.
Kevin James
Pic related is routine
Elijah White
>These are the people critiquing your routine on fit and trexposting about legitimate routines like starting strength. >These are the idiots who only do arms at the gym and look like pic related. >These are the people who think they're aesthetic.
Levi Bell
Currently doing 70s Big LP, I'm getting towards then end of my linear progression while also cutting so the lighter third day of the week is nice.
A: db inc.bench 3x5 squat 3x5 db curls 2x10 rope tricep push downs 2x10 B: bb rows 3x5 rdl 3x5 (can't DL because.) facepulls 2x10 db pullovers 2x10 C: press 3x5 squat 3x5 lat raises 2x10 front raises 2x10 xAxBxCx
pls r8. too little? comments? suggestions?
Alexander Lee
>PULL >no pullups
Caleb Gomez
pull: 5x10 ez curls 8x10 concentration curls 6x10 hammer curls 3x10 preacher curls 10x4-6 dumbell standing bicep curl 3x10 machine preacher curls 5x5 standing concetration curls (im still learning the form. thus the lack of high reps) 3x10 machine hamstring curl 4x10 reverse good mornings (instead of having weight on your traps, you hold like a 10 kilo weight (or more) then pull your self up with your lower back 6x10 weighted chin ups 8x10 inverted situps (on a bench) 5x10 shotgun rows 5x10 lat plate raises (the one you bend to one side then pull yourself straight so it engages the lat opposite to the side you are holding) 5x15 shrugs 5x15 barbell shrugs 65 reps deadlift (4x10 60kg 5x5 70kg) 5x10 lat pulldowns 5x10 lat close grip pulldowns
push: 120 reps benchpress (60kg for first 5 reps, 45kg for 9x10 for warm up then 6x6 for 50 kilos) 4x10 wide grip bench press 85 reps dumbell bench press (17.5 kilo dumbell in each hand for 6x10 then 20kilo 4x10 lying dumbell tricep extention 4x10 skullcrushers 5x5 overhead skullcrushers 4x15 standing delt raises, 4x10 front plate raise and 4x10 overhead plate raise (in a superset) 5x10 tricep pushdowns 4x10 barbell squats 65 reps leg press (4x10 120kg 5x5-7 160kg) 50 pushups
for cardio i usually do a 12 minute run before or after workouts (burns 160 calories, run 2 kilometres on 12kph)
Chest and tris Monday, Bicep and delts tuesday, legs wedensday, core thursday, back friday, rest over the weekend
Jose Carter
i forgot to mention 4x10 barbell calf raises (on a smith machine. i add 50 kilos to try compensate for the weight that the machine takes)
Charles Brooks
PUSH Incline Bench 3x5 Dips 3x8 Overhead db press seated 3x8 Lateral raise 3x10 Skullcrushers 3x8 Smith shrugs 3x8
PULL Deadlift 3x5 Pull ups weighted 3x10 Face pulls 3x10 One arm DB rows 3x8 Cable hammer curls superset x Barbell curls 3x10
LEGS(mostly abs bc fell for SL5x5) Front Squat 3x4 Pallov press 3x8 Hanging knee raises weighted 3x8 Hyper extension 3x8 Cable chops 3x10 Seated calf raises 4x12 lol
Cardio is 15 min of medium-hard biking speed on P and P and once a week a full on 15 min Windergate sprint LPPxLPP also in uni so r8 or h8 my routine
Aaron Ramirez
You are trolling, right?
Isaac Johnson
its only within revelance of those relating to the day. i do them in order but not in the order i typed
i only typed them up because those are the excerises that i do that i think on the top of my head. there are others that i havent typed up since i dont even know the name of them
Jackson Davis
Post pic fuccboi
Joseph Jackson
I do deadlifts every week or two (4 plates for reps), but they are overrated for hypertrophy in my opinion.
Liam Martinez
Pull 5/3/1 or 3x8-12 BB Rows 5/3/1 Deadlifts 5/3/1 or 3x8-12 Weighted Pull Ups / Chin Ups / Neutral Grip Pull Ups (usually do 2 of 3, pull ups first) 3x8-12 Cable Face Pulls 3x8-12 T-Bar Rows OR 3x8-12 DB Pullovers 2-3 of the following accessories (3 or 4x8-12): Barbell Curls DB Curls Reverse Grip Curls DB Concentration Curls Cable Curls
Push 5/3/1 Bench Press or 3x8-12 DB Bench Press 5/3/1 Incline Bench Press or 3x8-12 DB Incline Bench 5/3/1 or 3 or 4x8-12 Weighted Dips (angled forward for chest) 2 or 3 x 15-25 Flat or Incline DB Flyes OR 4x8-12 Cable Crossovers 5/3/1 or 3 or 4 x 8-12 Close Grip Bench Press 2 or 3 of the following accessories (3x8-12): Skullcrushers Rope or V-Bar Push Downs Overhead DB or Rope Pull Extensions DB Kickbacks
Legs 5/3/1 High Bar Squats 5/3/1 or 3x8-12 Front Squats 3x8-12 Box or Pause Squats 5/3/1 or 3 or 4 x8-12 RDLs (sometimes do these on Pull days) Leg Extensions or Leg Press Leg Curls Standing Calf Raises Seated Calf Raises Tibilia Raises Hanging Leg Raises Cable Crunch
I fit in shrugs, wrist curls, and other accessories whenever I feel I can handle them.
I do PPLPPLx or PPLxPPLx depending on fatigue.
(On gear)
Adrian Young
Fuck I forgot to include 5/3/1 Overhead Press to Push days. Sometimes I do Seated DB Press or Arnold Press instead or in addition.
Nicholas Jackson
I squat double bodyweight and deadlift double bodyweight for 10
k
Josiah Mitchell
Simple ABX routine.
A Upper body 3x8 dips 3x8 pull ups 3x8 chin ups 3x15 push up many variations 3x8 inverse rows 3x10 dumbbel curls 3x8 dumbbell ohp
B Legs 6x8 inculding warm up sets squats 3x8 deadlift 3x10 calf raises
Am I a meme? Also cutting at 2200kcal
Levi Lewis
you're a fucking idiot. Why use 5/3/1 if you aren't using the ideology at all? show body
Blake Jones
Everyone here who just 'made up their routine' are retarded. There are many routines there made by professional and/or people with much more experience than you in every area. Why would some shit you made up in your head be better?
Leo Nelson
My goal is hypertrophy. Suggest a routine then.
Christopher Davis
OP and this thread are a daily reminder that no one on Veeky Forums has a fucking clue what they're talking about and you should get a proper routine from a proper coach tailored to your needs. Yes even if that means paying for say a few sessions or a training programme (not some online random though, someone you can find who has s good rep and will meet your specific needs) a one off payment of a few hundred or so, to give you proper base and knowledge vs a fucking anonymous board of neck beard posters who post pictures of other people and not themselves. The very minimum you should do is do some proper research, the advise on here varies from idiotic to ok.
Also
>the sticky was written by a DYEL faggot with no idea what he's talking about either
This board is dead.
Pic related is me before anyone asks for it
Nathan Campbell
post your routine then
Thomas Gray
As i said, get a routine tailored to you. My routine is specific to me and my goals and my manlet height (5ft 11" king of the fucking manlets)
Landon Long
>routine specific for height
Very interesting, please explain why.
Hunter Phillips
we dont care for your routine per se, we just want to see how your "special knowledge" is different from the stuff in the sticky
Charles James
No point removing legs entirely. Do low rep like 3x3 work, DL on pull and squat on push. If you train PPxPPxx you have no excuse, you're not doing anywhere near enough work to compromise recovery. If you missed deadlifts because of a typo I guess you're okay to maintain lower body mass but I wouldn't skip rows when you do deadlifts. I like the exercise selection but I'd personally alternate between heavy low rep and light high rep days because heavy work to near failure makes it hard to do accessories.
Very bad, literally the worst of every meme in one routine.
Typical not very thought out brosplit. You're training triceps 3 times a week and bench once a week because who needs a chest anyway?
Gonna be real tired for that OHP if you have any intention of going heavy, needs more hamstring work and you do more bicep isolation than back work for some reason. Replace one of those curls with close grip pulldowns.
Front squatting 4x12 will make you feel like you're suffocating and by the 3rd set you'll be in hell. You don't need the straight arm pulldowns, you won't be able to deadlift any decent weight for 3x5 after squatting any decent weight for 4x5 and you certainly won't have energy for the assistance work if you manage to get through that and keep your intensity above 80% of your 1rm the whole time. Do front squats lighter as a finisher and cut the volume on the lower days.
>pls rate my greyskull routine straight out of the book with arbitrary arm and shoulder work
Greyskull/10
Simple and effective. 8/10.
Do more actual pulling on your heavy pull day. 6/10
It's not great but if your schedule forces you to lift like that it's fine.
I have no idea how to interpret this but it looks awful.
Simple, effective and cookie cutter. You didn't need to ask for a rating.
DB pressing work doesn't do as much as you think it does. Do bench.
Daniel Hill
>specific to height
In what world does height affect routine and why haven't the most reputable coaches in the world written about it in one of their countless books? Fuck off with your edgy bullshit. Your advice is by no means better than 'ok' and you have zero idea what you're talking about.
Opinions Veeky Forums? I'm trying to work on my strength and adding some accesories like bicep curls and tricep extensions.
Blake Garcia
Letter to young Wendler template
of all the programs I tried, I keep coming back to this one
Jonathan Taylor
I'm using 5/3/1 mainly for the big compound lifts because I wanted some periodization to increase my strength / 1RM for those lifts. What's wrong with that? I do other stuff as hypertrophy accessories, and bis/tris/calf work for vanity purposes.
Tell me what's so wrong with this?
Blake Reyes
Need advice here:
I want to do a 4 day version of PPL where I'm hitting everything twice a week and with a focus on the big 4 but with plenty of back work too.
Is this enough volume, should I just up the amount of sets for accessory movements?
Any help is appreciated.
Levi Bennett
Trying to twist a little bit of the Reg Parks Program.
Day A Squat 3x5 Bench Press 3x5 Incline Press 3x5 Seated Flies 3x5 Chin ups 2x Failure Barbell Curls 2x10 Day B Front Squat 3x5 OHP 3x5 Pendalay Rows 3x5 shrugs 2x10 Calf raises 2x20 Wirst curls 2x10
Day C Leg Press 5x5 Leg Curl 2x10 Abductors 2x10 Dips 2xFailure Deadlift 1x5
Jack Jenkins
manletting xF injection in butt xF
Thomas Martinez
What?
Samuel Lee
Be a manlet and inject hormones into your ass
Andrew Perez
Has anyone collected all the routines from trappychan/fitsticky.com ? I would like to get my hands on them again but damn the site is at *comming soon mode.
Levi Collins
why do you want something from someone who doesn't know anything?
Oliver Diaz
TFW I come here for the first time in like a year and see my pic posted in the OP, lol. Anyway, this is a 3 on 1 off hypertrophy routine I designed which has had a load of good feedback.
Is the 5/3/1 BBB any good for building size? Also is it completely retarded to do it while on a cut?
Rate my current routine. Monday Low bar squat 3x5 Bench Press/ Press 2 x 5, 1 x 5+ Pendlay row 3x5 Incline db press 3x8 (only on bench day) Rear delt flyes 2x10-12
Wednesday Press/ Bench Press: 2 x 5, 1 x 5+ Deadlift: 1x5 Weighted Chin: 2 x 6-8 Lateral raises 2x10-12 Curl variant 2x10-12
Friday Low bar squat 3x5 Bench Press/Press: 2 x 5, 1 x 5+ Pendlay row 3x5 Incline db press 3x8 Rear delt flyes 2x10-12
Hunter Ross
Bulgarian Method
2nd time running it, I'm on week 2 right now so not squatting 6x yet, but adding in more days + more volume each week.
>Monday - Competition Bench + either CGBP or back off sets of comp bench + Front Squat
I usually do 1 accessory back movement at the end of each day. It really doesn't matter what it is or what the set / rep scheme is. Accessory work isn't even needed on this program but I elect to do it anyway.
Nathaniel Watson
Would incorporate some anterior focused squatting, I would either add an additional day of front squatting since it's less stress on the spine/low back or replace one of the low bar days with a high bar day.
Don't do Squat and Dead same day. Don't do Bench and OHP on same day .
Brayden Howard
IMO, bent over rows are not a good choice for beginner, bc beginners usually lack both the strength and the flexibility to keep good form (i.e. not curving, not swinging etc). Chin ups and pulldowns and negative chin ups are a better choice in this case. Anyway, your routine is very similar to SS, SL etc: it's OK.
Samuel Lee
Can someone tell me a good upper body work out and one for lower body since I'm just starting working out?
Nicholas Phillips
Forgot to add, 3x5 is already too much for deadlifts, 5x5 is exaggerated; not to mention the risk of snapping Do lots of warm-up sets and then your 5RM 1x5.
Jaxson Gray
Pic related.
Henry Thomas
Nah, I'm not egolifting nor skipping mobility work, it's alright.
Wyatt Ramirez
GreasySkull LP AxBxAxx 185cm, 86kg
A >Bench/OHP 2x5, 1x5+ >Squat 2x5, 1x5+ >Chinups 3xF
B >Bench/OHP 2x5, 1x5+ >Deadlift 1x5 >Pendlay Row 2x5, 1x5+ (doing chins on diddy day is too much)
Accessories are >Incline DB bench & Shrugs or Facepulls on Bench day. 3x8 >Dips 3xF & lateral raises 3x8 on Press day
my shitty lifts (kg): >50, 75, 90, 110. 7-5-5 on BW Chins and 3x10 +5kg Dips
How the fuck are my Pendlay rows intermediate while every other lift is miles away from being it AND I can barely do 3 pullups and max 7 chinups???
