How is this for a full body workout? I can workout 3 times a week. I did sl for a while, got strong but I got injured. I got back to a 3 day split (AxBxCxx) because I couldn't Squat or Deadlift. Now I'm on this full body workout, which works a lot better then a 3 day split for me. I would like to know if it's programmed well. I came up with it myself. Fuck squatting three times a week.
I train for both strength and hypertrophy.
Chase Scott
It would benefit you more if you used a squat plug
Liam Jenkins
I must add that I'm an intermediate lifter.
Gavin Garcia
It isn't really telling us much. You've got a nice list of exercises (although personally I think that wide-grip pullups are trash for the most part) but that's about it.
Isaiah Murphy
Loaded carries for the win
Brody Cox
>that first sip of the day
Luis Cooper
It's SL without deadlifts. Just do SL.
Brandon Perez
It has deadlifts in it. Reason I do them as the first exercise is that I can do a bit more volume that the 1x5 in sl.
Dylan Harris
Guise I need your help, I have a homegym and I quit my job, what is a good 7 day routine?
Ryan Taylor
10x find a job's, every day. Together with SL.
Adrian Thomas
...
Camden Phillips
Ive done SL on a cut and TM on a bulk. Currently am T rex with fat and some muscle which wants to cut slowly or eat at maintenance cause fuck the cut/bulk meme Looking for something 3 days a week, squat 2 or less days a week with main lifts + some accessories for upper body. Would this work? AxBxCxx
Bench 3-4 x 5 Squat 3-4 x 5 dl 3-4 x 5 row 3-4 x 5 Curls 4 x 8-12 some tricep exercise
Bench 3 x 10 incline bench 3 x 10 Pendlay row 3 x 5 t bar row 3 x 10 db curls 4 x 8-12 lateral rises 4 x 8-12 arnold press 4 x 8-12 some tricep exercise
Ohp 3-4 x 5 squat 3-4 x 5 Sumo dl 3 x 5 db shrugs 4 x 8-12 some calf exercise
This is smth I came up with so far. I might change it ofc. I could also do C 1x5 like TM to try and make new 5 rep maxes but with my diet Ill probably not lift heavier and I dont care that much about lifting heavy right now to begin with. For core I do planks at home.
Ayden Harris
Day A >Power Cleans: 5 x 3 (across) >Push Press: 5 x 3 (across) >Squat: 6 x 4 (control) (65% 1rm) >Dips: 4 x 12 >Chinup: 4 x 8 >BB curl: 3 x 10
Day B >Hang Cleans: 4 x 5 >Squat: 4 x 8 >W. Dips: 4 x 8 >Cable rows: 4 x 12 (2-1 tempo) >Seated DB press: 4 x 12 >Hammer curls: 3 x 15
Day 1: [censored] press - [censored] x RPE [censored] +5kg
Day 2: [censored] shot - [censored] x RPE [censored] CGBP [censored] x RPE [censored] +5kg
Day 4: [censored] press - [censored] x RPE [censored] +5kg
Day 5: [censored] shot - [censored] x RPE [censored] CGBP [censored] x RPE [censored] +5kg
Deload if you hit
Angel Taylor
any good ohp specialization programs? i want to press bw
Evan Thomas
Do presses 3x5 with heavy load 2x a week, do light presses (like 2/3 of the load) 4x a week. No smart trick, just put your deltoids to work. Btw, strict form is very important in this case, so you do not rely your pecs instead of deltoids.
Brandon Campbell
Can I have opinion's on my program, please.
Monday (Chest+Front Delts+Biceps) Bench Press 4x4 Incline Bench 3x8 Cable Flyes (down) 3x12 Peck Deck 1x15 Front Delt Raise 2x12 Curl BB 3x8 Hammer DB 3x12
Tuesday (Back Width+Rear Delts+Triceps) Pull Up 3x6 Lat Pulldown (wide) 2x10 Lat Pulldown (V-bar) 2x10 Pulldown 3x15 Facepull 4x12 Overhead Tricep Pushdown 4x10 Rope Tricep Pushdown 4x10
Wednesday (Quads+Hamstrings+Calves+Abs) Squat 4x4/4x8 SLDL 3x10 Leg Press 3x10 Calves 5x15 Leg raises 3x10 Planks 3x2min
Friday (Arms) Here I just do short 30-40min workout for arms, just getting good pump and trying diffrent things for them
Saturday (Core) Deadlift 3x3 or RPT (1x5, lower the weight and 1x8) Hyperextension Leg Raises Side planks etc.
So yeah there is shit like "arm day" because I dont want to train 6 days a week superhard while natty, I believe that is smart. I know that it seems like not enough legs, but If I do too much them in one workout, they cramp like hell, So I do decent amount on "leg day" and then I have a deadlift day, where I sometimes do some leg extension/curls too. Its enough for me. I fucking love this program and I like doing it, so even if its not the best in the world, would this be still good one, or could I get alot better gains doing something else? My 1RM stats: bench 100kg squat 145kg highbar ATG and deadlift 200kg
Asher Russell
Has anyone done Candito's Strength/Hypertrophy routine and seen significant muscle mass growth? Been doing it for about a month or more and my strength is going up pretty well. Curious to see if anyone has experience with it
Christopher Perez
Wich one is better for a begginner dumbbells only routine
Michael Gonzalez
Noob lifter, steadily making gains, made my own sort-of 3X5
A Squat 3X5 Bench 3X5 Weighted Chinups 3X failure
B Deadlift 1X5 OHP 3X5 Stronglift style row 3X5
I go Monday, Wednesday, and Friday.
Thoughts?
Ryan Watson
I know its long post but please I want atleast one opinion on it. Help x)
Tyler Robinson
how's this one for someone who's had enough SS?
Kevin Richardson
Seems like a lotta volume, are u coming off a beginner's routine?
Charles Robinson
Incline Bench 4-6, 6-8, 8-10 Squat 4-6, 6-8, 8-10 Weighted Chin Up 4-6, 6-8, 8-10 Seated DB Press 4-6, 6-8, 8-10 Face pulls 3x10 Cable Crunch 3x10
Flat Bench 4-6, 6-8, 8-10 Deadlift 4-6, 6-8, 8-10 Barbell Row DB One Arm Row 4-6, 6-8, 8-10 Lateral Raises 3x10 Flyes 3x10
Why go to failure on chinups? Aim for progressive overload on those too
Easton Hall
so should I go with 3X5 on those too and just add weight?
Ryder Roberts
Yes absolutely. Weighted chin ups are GOAT
Kevin Cruz
ABxCD
SquatDay Squats 3x12 Db lunges 2x20 Stiff Leg Deadlifts4x15 Goblet Squats4x8 Straight Arm Lat Pull Downs 4x15 Bench Day Bench Press3x12 Incline Dumbbell Bench 2x20 close grip Press 4x15 1 Arm Tricep Extensions 4x8 DB flyes 4x15 Accessory Day Military Press3x12 Arnold Press2x20 Cross Body Hammer Curls4x15 Pull Ups4x8 Rear Delt Flies4x15 Bent Over Barbell Rows6x5 Deadlift Day Deadlifts3x12 1 Arm Dumbbell Row2x20 Dumbbell Shrugs4x15 Standing Calf Raises4x8 Leg Extensions4x15
Bentley Reyes
anyone? r8 pls
Luke Collins
>All days At least 12500 steps of walking/running over the course of the day.
>Day A Walk to and from the gym 30 minutes swimming Bench Press 10/12/10, last set is with 15 pounds added. Lat pull downs and/or weighted pull ups. 5 sets of 8. Weighted cable crunch or weighted sit ups: 3 sets of 15. Overhead press: 3x10, last set has 10 pounds added. Hammer curls: 3x10
>day B 12 minutes on treadmill 12 minutes on elliptical Squats 3x15 Weighted oblique twists + sit ups: 3x15 Deadlift 4x5 12 minutes on rowing machine Leg curls 3x10 Drive to the gym
I take every 5th day off.
Josiah Parker
it's [censored] but I think that [censored] is much better at working your triceps/pecs
Gavin Morgan
someone give me a good routine that would help me be a better rugby player. (prolly gonna be hooker this season)
Ryder James
anyone lifts 4 or 5 days?
Pls share routine
Gavin Garcia
Wait, how come?
Asher Ortiz
They end up having less lat usage than most other forms of pullup/chinup and more rotator cuff stress. If you're mostly doing pullups to build your lats, that's a minor problem.
Luke Rivera
I took ICF, put the squats with rows and the deadlift with rows, pushing on its own day. So...
A Squat Row Curl Hyperextension
B Bench Pushdown Calves Cable Crunch
C Deadlift Weighted chin-up Front Squat Curl
D OHP DB Extension Calves Cable Crunches
Carson Brooks
Critique?
Gabriel Johnson
Workout A: Back Squats 5×5 Chin-Ups or Pull-Ups 5×5 Dips or Bench Press 5×5 Barbell Curls 2×10 Wrist Work 2×10 Calves 2×15-20
Workout B: Front Squats 5×5 Rows 5×5 Standing Press 5×5 Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”) Wrist Work 2×10 Calves 2×15-20
Training Schedule: Week 1: A, B, A Week 2: B, A, B Week 3: A, B, A and so forth.
Anyone tried this routine? I'm currently on my 2nd week and I like it so far.
Daniel Barnes
Do five sets calves
Jordan Evans
I'm doing PHAT for powerbuilding, did I pick the wrong routine?
Adam Rodriguez
AxBxAxx BxAxBxx
A Squats 3x5 OHP 3x5 Deadlifts 1x5 Chin ups 3x8
B Squats 3x5 Weighted dips 3x5 Deadlifts 3x5 (75% A day's weight) Chin ups 3x8
Kevin Hernandez
routine is 5x a week (legs once a week) tfw >19 >roid delts because of 4x20-30 laterals >lean >switched squats for leg press when I hit 3pl8 below parallel >too much volume is a meme
Robert Rivera
also, same colour means superset except for leg day
Henry Campbell
its an advanced routine
Grayson Baker
AxBxABx
A: Squat 3x5 Incline DB chest press 3x5 Lower chest cable flyes DB military shoulder press 3x5 CHest DB flyes Accessories: Crunches, russian twsits, tricep extentions.
Yeah I have a simmilair problem/experience, i dont do strength gains on my alts, and my shoulders wont grow. I'm thinking about jsut doing 3 times more work on pull-downs and lat-raises/shoudler presses.
Hunter Green
I always get tired as shit when I cut, so I was thinking about a minimalist routine with only the essentials. Swimming is my cardio.
Thoughts?
Joshua Roberts
I agree, but at my gym there is a lat-machine and I gotta say, my lats gets targeted very well, I get sore as hell, even more than cable lat-pulldown regular thingy.
Logan Morales
I'm doung this after SL(Bls resband) ABxCD
SquatDay Squats 3x12 Db lunges 2x20 Stiff Leg Deadlifts4x15 Goblet Squats4x8 Straight Arm Lat Pull Downs 4x15
Bench Day Bench Press3x12 Incline Dumbbell Bench 2x20 close grip Press 4x15 1 Arm Tricep Extensions 4x8 DB flyes 4x15
Accessory Day Military Press3x12 Arnold Press2x20 Cross Body Hammer Curls4x15 Pull Ups4x8 Rear Delt Flies4x15 Bent Over Barbell Rows6x5
Deadlift Day Deadlifts3x12 1 Arm Dumbbell Row2x20 Dumbbell Shrugs4x15 Standing Calf Raises4x8 Leg Extensions4x15
Ryan Brooks
A OHP Chins Squat
B Row Bench Deads
AxBxAxx BxAxBxx
Alternate between volume, recovery and heavy for main lifts: Volume is 3X8. Recovery 2X10. Heavy is working my way up to a PR attempt, usually: 5X60%, 5X80%, 3x90%, 1Xprevious pr + 2%. End up setting new PR for each lift once every two weeks, which comes up to a theoretical improvement of 67% per year which serves me just fine as intermediate.
Accessories: For squat day: Side laterals, lat pulldowns, skullcrushers, front squats. For dead day: Incline DB bench, DB rows, BB curls, weighted GHD. Usually keep it down to 1X12, 1X8 for each accesorry and superset it with the compounds but only after the relevenat lift is done.
Hunter Lewis
Why the AB on the end lol?
Lincoln Richardson
>mash gslp and tm together. that's either the dumbest shit i've seen on Veeky Forums or genius.
Jason James
If I follow 2 routines, say PPL and Greyskull and do all their work and exercises, will I get twice the gains?
Brandon Wright
I'm gonna start my cut October 1st for swimming season. I will swim Mon,Tue,Thurs but Wen, Fri, Sat, Sun I have time to do some kind of cut exercises. Some kind of ottermode cut routine (had b.pitt from fight club on the pic) was here a while back, is that mem or actually good?
Asher Morgan
How about PPLRPPL?
Carson Scott
these threads are all the same. everyone posts their slight variants of popular programs, no one bothers to review them.
Michael Barnes
inb4 overtraining
Charles Morris
thanks for the input
Eli Phillips
not bad. I'd move dips to A and chinups to B to avoid the rows interfering with the chinups, and the bench interfering with the dips. swimming is good. consider alternating weeks :
ACBCACx BCACBCx
Grayson Rivera
rest time?
John Reyes
A: 2 dumbbell clean and press's 1 db clean and press 1 hand db swing 2 db clean and push press 1 db clean and push press 1 db clean
Start at a super light weight, do 2 or 3 reps of each exercise in that order. That's 1 "round" Add weight each round until I begin to max out on things like clean and presses, then eliminate the lifts I max out on. Eventually just left doing dumbbell swings and 1 hand cleans as those lifts allow the heaviest weights
B Squat 4x6 1 quad accessory Curls, calves, abs for a few sets
A is done Monday's and Friday's b is done wendesdays
Caleb Johnson
Based on heart-rate. If I have an iso after a compound set then I let my BP go down to about 120 before doing it (if it went that high,) then I wait for it to drop down to approximatley rest rate before my next compound set. It's usually Compound> 30s rest> iso> 4-5min rest> compound.
Charles Miller
I thought overtraining was a meme
Jaxson Parker
...
Jonathan Ramirez
>I wouldn't do dips on bench day or chins after rows. Maybe switch them. >Maybe alternate back with front squats and deadlifts with RDLs. >I like to avoid squating on deadlift day, but hey to each his own.
>PPL without the L. >You can probably handle ABxABxx if you insist on being a chicken.
>Why?
Logan Morgan
>I thought overtraining was a meme. It is for cheaters, natties play by different rules.
Isaac Adams
Noone here knows shit Overtraining is ameme.. overtraining iis not a meme
Matthew Flores
>squatting >pressing and pulling Pretty simple m8
Aiden Foster
I feel like 2 days deadlift and 2 day squatting is enough. I also sprint and cardio and I dont want my legs sore. When I stop progressing I will maybe add more legs. My frequency is still twice the normal PPL. MAybe I just will do more volume.
Liam Baker
What is overtraining? Do you really 'wear' down your muscles? If I go to the gym and do like 5 reps for sets of 40 with 3 minute rests, I would eventually not be able to lift it? I'm gonna try this sometime while bringing food. Maybe the higher volume the faster your muscles deteriorates. Or it's just a myth, who knows?
>inb4 8 hours arm day.
Christian Butler
>didn't see you had Squat on A. Still, if I were you I'd either go with a more traditional PHUL or PPL.
Robert Cox
Try it and report. The difference between sciene and fucking around is to write it down. I'm thinknig about the opening of Conan were he grows up pshing that wind-mill thing. He got bigger amirite?
Jonathan Evans
But I'm a total noob/beginner. 6 weeks training. Good noob-gain though. PPL is intermediate? Maybe I will start PPLEGS after chrsitmasish
Samuel Sanchez
>If I go to the gym and do like 5 reps for sets of 40 with 3 minute rests, I would eventually not be able to lift it? Sets of 40 is pretty much endurance training and not proper anaerobic exercise. You could keep it up for a long time if your cardio-vascular endurance is decent. But yeah eventually you'd fail - just like if you run long enough at one point your muscles simply stop working. Taking food with you will help but only to a point, glycogen reserves can only be replenished at about 50% the rate they are used up by decent intensity exercise - you're only prolonging the inevitable. Not to mention that your CNS will give out at some point due to not being able to generate action potentials anymore.
But let's take a more reasonable example of what we are talking about in the context of anaerobic training: You do bench press on monday and want to do it again on wednesday. So there is a 48 hour period inbetween. Now 48 hours is usually the maximum time that protein synthesis is elevated following training. If you applied too much stress on the muscle it won't have time to repair itself let alone get stronger - you'd be weaker on wednesday than you were on monday. And even if your muscles recover, there is still the possibility that your CNS didn't.
Here's a chart that explains it nicely.
The reason that people say that there is no such thing as overtraining is because it is true in one case: people who use steroids - take enough roids and recovery will almost never be an issue. They even change that whole "48h protein synthesis" maxim. It's a whole 'nother ballgame and hence why natty principles don't apply to them and vice versa.
Ryder Diaz
Honestly, if you're that new to lifting I'd just stick to something basic and proven. PPL is not ideal for you in that case. Look up GSLP, it's pretty decent for beginners or RP begineers BB routine or something like that.
Carter Mitchell
*forgot pic.
Ryan Perez
Anyone can critique mine here? I'm intermediate. Bodyweight fluctuates between 174-176
Lucas Barnes
Pls
Dylan Carter
How long do you have for each workout? Seems with that much volume it takes long. I'm asking because I want to add more volume to my training, but don't have that much time.
Also miron body
Ethan Nguyen
chest+back 1h30min shoulders+arms 1h15min legs 45min just superset more volume, i.e biceps+triceps, bench+latpull etc
Sebastian Lee
Need help with Greyskull. Was doing the basic programme with two minor accessories. Could not do Chins because I was a weak-ass noob, and not Dips either for the same reason.
Now I'm stronger and want to add Chins and Dips, but I'm wondering: do I add them as 3x5 "main lifts" the way Phrak suggests in his version, or as 2x6-8 accessories, the way Johnny Pain suggests in the actual Greyskull book. Does it even matter?
Also, one of the accessories I've been doing so far is V-handle pulldowns; do I stop doing that now that I can do Chins? JP seems to suggest in the book that V-handles are just to build you up to proper Chin-ups.
Hudson Turner
alright, thank you
Aiden Adams
I read somewhere wide grip pullups are dangerous for your shoulders user. You should check that out. Other than that it seems like a solid routine, sets and reps?
Ryan Russell
Opinions, trying to get back into it:
Workout plan: A Squat 5x5- 2 warm up 3 max Bench 5x5- 2 warm up 3 max Rows 5x5- 2 warm up 3 max triceps (pulldowns) 3x8 Back extensions 3x8 Pull ups 3x8 calves Wrists abs
B Deadlift 3x5- 2 warm up 1 max OHP 5x5- 2 warm up 3 max Lateral raises 3x8 Chins (weighted) 3x5 Biceps 3x8-12 dips 3x10 calves wrists abs
typically 1-3mile warmup at the start.
Dylan Peterson
Thanks, very informative! My rest periods are 2 days, than 3 days/weekly as mentioned in my routine.
What volumes are "too much" when you go into fatigue? Are DOMS related to proteinsynthesis and recovery? DOMS lasts longer than the recovery right?
Ayden Cox
They are taxing for your rotary cuff. The same way your biceps are taxed when you do pull-movements, say you do rows, deadlifts, pull ups, shruggs etc, your bicep gets used every exercise, but the rotorary cuff aren't as durable as the biceps and are often under-developed when people start lifting..
Ayden Nelson
What the F man... Are you on crack?
Asher Reyes
BP and OHP alternate Rows are Pendlay The two assistance exercises depend on the press I do I dont know if I should switch to pullups, I can just do 4.
Jacob Morgan
nope? care to illuminate me on how I fucked it up so badly? I typically increase the loads by 5lbs a week
Xavier Turner
what's your level?
Kevin Hall
novice~ish? when I was getting Veeky Forums this plan worked pretty well for me if I recall right, just needed to eat enough.
Evan Gutierrez
>What volumes are "too much" when you go into fatigue? There are ballpark figures, but you need to see for yourself how much you can handle. In general, you want to do no more than 30 reps per exercise - even less if you use heavy loads (high intensity.) There are exceptions to this but a beginner should start out at or under this range - if you're doing more you're either using too little weight or are about to burn yourself out. As far as total training volume is concerned - keep it below the point where you are completely drained, that generally means keeping your workout to under 2 hours and only doing heavy compounds for about 1-1.5 hours. Again, this is very general.
>Are DOMS related to proteinsynthesis and recovery? No. DOMS is merely a reaction of your body to unusual stimulus, it is not an indicator regarding recovery. It happens when you do a movement you're not used to or use intensity or volume that you haven't used before or in a long time. It usually doesn't happen after you've gotten used to your current training regimen. DOMS is distinct to soreness or fatigue, both of which can happen even if you're used to your programme - but they are generally of little concern unless they are accompanied by loss of energy or strength which lasts past the recovery period.
>DOMS lasts longer than the recovery right? As I said, DOMS is not an indicator of anything other than how accustomed your body is to how you are training. More/less of it is not good nor bad. The idea that DOMS means you did a good job is founded on the scientifically disproven hypothesis of "muscle confusion."
Luke Robinson
is PPLx for a natty?
Jack Ramirez
seems like a bit too much volume. If you are novice you dont need that much specialization >symmetricstrength.com here you can see your power level
Brayden Peterson
Hey guys, quick question.
Will doing arm isolates any difference in my case? I've been on stronglifts for 2 months now, then I '''switched''' to this.
A - OHP 4x5 - Squat 4x5 - Diddly 2x5 - Dip 3xF - Chin up 3xF
B - BB row 4x5 - bp 3x5 - Squat 4x5 - Pullover press 4x5 - Pull ups 3xF + random ab work
Is this routine good for now? I'd really like bigger arms, but I don't want to do accessories that won't do anything.
Kevin Hernandez
>symmetricstrength.com huh thanks. It does seem like abit much I figured might as well add the stuff if I can do it to help me out. My upper body is particularly weak. Any suggestions to make it more productive/efficient?
Lucas Edwards
It's doable, but usually not 100% ideal: you train your whole body less than twice a week - might as well do PHUL or another U/L split. Still lot's of natties like to use it; and doing something you enjoy means you're more likely to actually do it, and that is the most important thing on any routine.