Routine

>ITT We post our weekly routine
I'll start us off
>Monday:Back, triceps, shoulders
>Tuesday:Legs
>Wednesday:Upper Body
>Thursday:Arms
>Friday:Full Body
>Saturday:Erg rowing and back cause my back is shit
Each day is heavy weight with erg rowing before and after starting. If I feel like it I'll do rowing in between sets

Monday: Quads, calves, shoulders
Tuesday: Chest and tris
Wednesday: Back and bi(row heavy workout)
Thursday: Hammies, calves, shoulders
Friday: Chest and tri V2
Saturday: Back and bis, also cleans

>Monday: Push
>Tuesday: Pull
>Wednesday: Push
>Thursday: Pull
>Friday: Push
>Saturday: Pull
Squats on pull day no diddlies due to gym policy, compounds 3x5-8 accessories 3x8-12
Frequency reigns SUPREME.

What's the reason for not doing all leg workouts in the same day? Just curious

I never understood why someone would choose to do this over an upper/lower split. Just like being in the gym? I also never understood why people have a separate shoulder day when you can just do them after bench since bench uses shoulders a lot any way.the only four movements you need for good shoulders are a push and pull in both horizontal and vertical movements.

To each their own.

Monday - Push
Tuesday - Pull
Wednesday - Legs
Thursday - Glorious rest
Friday - Push
Saturday - Pull
Sunday - Legs

Deads on Saturday, compounds 3x5 or 4x8 depending. accessories 3 or 4 x 10-12 depending. Cardio everyday 10-30 minutes, and it varies from tread, bike, elliptical, swimming, stair climber or some kind of athletic activity that also varies

>just like being in the gym?
yep. I do shoulders with legs because I do a fairly light shoulder workout those days. I'll do a press, a lateral or front raise, shrugs if its not deadlift day, and rear delts.
Also, doing a specific shoulder day gives you the sickest of pumps.
Because I find that I get too tired to properly hit both hamstrings and quads on the same day

Monday: Back and Biceps
Wednesday: Legs
Friday: Chest and Triceps
Saturday: Shoulders/Abs
Sunday: 2nd Chest day

Doing PHUL, So far for a upper hypertrophy day I have:

Bench Press
Pull-ups
(some kind of) DB vertical press
DB rows

I think I want to add in another "press" and another "pull", maybe Incline DB press, what other pull would be good?

Lat pull downs or cable rows.

Doing Madcow right now, so I only lift 3x a week.

Monday: Squat, bench, row, hypers
Tuesday: Abs, light cardio
Wednesday: Squat, OHP, deads, light cardio
Thursday: REST
Friday: Squat, bench, row, dips, bicep + tricep accessories, light cardio
Saturday: 20mi bike ride
Sunday: 20mi bike ride

I was doing candito before this

Monday: Legs (ending with two ab movements)

Wednesday: Chest and back (ending with two ab movements)

Friday: Arms and shoulders. (ending with high intensity circuit training of about five moves working various muscles)

I have been meaning to add another day.

R8 me

Add flies

I like cable rows, How do people feel about face pulls, I know some people rave about how good they are

Mon/Thurs: pullups, squats
Tues/Thurs: leg raises, pushups
Wed/Sat: handstand pushups, bridges.

3-5 work sets depending on the exercises. been on this specific schedule for about a year and have been doing these exercises for almost 2 years now. I don't take it very seriously/don't really push myself, but I've been getting a lot of compliments recently from various people that have made me feel really good about myself.

What advantage is there to doing isolations when I could train chest in a compound like bench or db press? (honest question)

Monday: chest and triceps
Tuesday: back and biceps
Wednesday: legs and shoulders
Thursday: wrist faggot exercises and abs
Friday: chest and back

You could use the actual PHUL upper hypertrophy as reference

>>ITT We post our weekly routine
mon: nothing
tue: squat
wed: bench and row -or pullups-
thu: nothing (travelling)
fri: (still traveling)
sat: snatch or cleans -sometimes max out on deadlifts- and squats overhead or front
sun: heavy pushpress or jerks -or sometimes strict pressing-

Minimalist as fuark but intense.
eg a typical squat or bench session would be
warm up on sets of 5s
volume work 3x5
add weight 2x3
keep adding weight in 2s and singles to a max.

Is volume and max effort every session

Full body 3x per week

A: Deadlift, Shoulder Press, Lunge
B: Clean & Press, Back Squat, Lat Pulldown
C: Front Squat, Bench Press, Row

Monday: Pull (Back/Biceps)
Tuesday: Rest (have crazy amount of classes this day, would normally do another leg day this day.)
Wednesday: Push (Chest / Tris)
Thursday: Pull (Back / Biceps)
Friday: Legs (and abs)
Saturday: Push (Chest / Shoulders)
Sunday: Rest (normal rest day)

Waste of time, you'll be in the gym forever

Facepulls are really good

I like to do really light sets for my rotator cuffs, but you can load them up for a standard 8-12 set and get some sick traps

Im only there for an hour and fifteen maybe 1,5.
Why do you say it's a waste?

Why the fuck don't you guys combine (back and shoulders) and (chest and arms)

in order to bench you need your arms and your chest to be strong and not sore from the previous day

This is my template. Think of it as the minimum I want to accomplish in a workout.

Monday
>Bench 5x5

Tuesday
>Squat 5x5
>Pendlay Row 3x5

Wednesday
>OHP 5x5
>Deadlift 1x5

Thursday
>Rest

Friday
>Bench 1x5 heavy

Saturday
>Squat 1x5 heavy
>Row 3x5

Sunday
>Rest

OHP and bench switch every week.

After finishing the core lifts for a workout, I do whatever accessories I feel like doing. Most consistently I'll include chin ups, dips, OLY lifts or leg press, depending on the workout. Then whatever else I feel will help a lift I'm stuck on or a muscle I want to develop more.

Look at my setup again, that's what I do. I rest between training days.

Critiques?

AxBxAxx
BxAxBxx

In-between days:
3x15 lying external rotations sset by 2x almost failure planks and 1x plank.
Light enough core work

Every week day:
Working up to 100x each side Nautilus 4-way neck machine, which Jim Wendler recommends.
Naps
A
3x5 Lowbar Squat
3x5 THE PRESS
1x5 deadlift

30 over all chins, until weighted for 2x6-8
2-3x8+ cable facepulls until I get a band, then for 3x15+

Neck work as described sometimes superset with squats
3x incline calve walks before failure, flat walking in-between.

B
3x5 Lowbar Squat
3x5 Bench press
3x5 Pendlay rows 1x shrug

2-3x10-15 landmine laterals
3x10-15 pullovers (maybe pullover press)

Neck work as described, sometimes superset with squats

3x incline calve walks until failure, then normal walking
I will be replacing the Pendlays with power cleans once I am confident in my form.
Practicing with a barbell when I can, they're really fun but I'm mechanically retarded.


If I want to run, would it be better to run on a training day, or on a rest day? How should I do it so it doesn't effect my squat?
Could I work in weighted carries on friday, or am I already pushing it with the volume?
Obviously I'm an overexcited novice, but I'd like a genuine critique.

If you're gonna run long distance get some good running shoes--long distance not sprinting shoes--so you don't fuck up your shins. Don't run flat-footed or you'll be in a lot of pain afterwards. The form will come naturally as you do it more. It's just running so you can do it everyday if you want to. Just don't bitch out and start walking halfway through cause you're tired. There's a different feel with running on a treadmill as opposed to running outside, so do whichever you like more

Thanks user.
What about the effects of say a program like couch to 5k and squatting 3x a week?
As I understand, I can be expecting a bit of trouble for a month or two right?

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
lower abs

Bench Day
Bench Press3x12
Incline Dumbbell Bench 2x20
close grip Press 4x15
1 Arm Tricep Extensions 4x8
DB flyes 4x15
upper abs

Accessory Day
Military Press3x12
Arnold Press2x20
Cross Body Hammer Curls4x15
Pull Ups4x8
Rear Delt Flies4x15
Bent Over Barbell Rows6x5
lower abs

Deadlift Day
Deadlifts3x12
1 Arm Dumbbell Row2x20
Dumbbell Shrugs4x15
Standing Calf Raises4x8
Leg Extensions4x15
upper abs

cardio on X

Personally I don't mess with programs like that cause they're not really necessary. 30 minutes a day isn't as hard as you think. It's mostly mindset really. If you really want to run for 30 minutes, you'll run for 30 minutes. Just make sure you're not dehydrated or haven't eaten at all that day. I suggest not going for mileage cause that's more for when you got the form down and are going for speed. You just wanna go 30 minutes starting out. If you have someone to run with, a nice way to pace yourself so you don't get tired quickly is to have a conversation while running. If you can easily have a conversation, then go faster until you get to the point where is harder to talk and run, but not impossible. If you don't have a partner, then you really need to focus and not go too quickly at the beginning. You need to try and make your strides and foot speed consistent. Its not about how fast you go, its about not stopping. Speed will come with time just focus on not stopping and you'll be fine. Don't flail your arms either, I see a lot of people doing that and it bothers me. Keep control of your arms and try to keep them below nipple level. Look forward not down or else you'll fuck up your back. As you get more tired your body is gonna wanna fuck the form up and slow down but you need to stay consistent. Remember, light jog is ok but walking isn't.

>no cardio

>only one rest day

never gonna make it

>routines
not listening to your body and hitting what muscle group can take the most punishment for that day

I don't get DOMS so I'm perfectly fine for the next day.

This is why routines are shit. You get accustomed to the same movement. If you aren't getting DOMS, you aren't inducing micro-trauma, you aren't growing, and you're wasting your time.

I do cardio every day that's what rowing is dude. Before and after a workout and sometimes in between sets I row on the erg and that shit is more than enough cardio. And I don't really need rest days cause I recover pretty fast and haven't injured anything so far so I'm good

Good man. Never listen to someone who tells you to stay out of the gym.

All these faggots who still use leg day. Never going to make it.

>Sunday: OHP 531, OHP 5x10, Weighted Chins 5x5
>Monday: Deadlift 531, Deadlift 5x10, Abs
>Tuesday: Dips 531, Dips 5x10, Rows 5x10
>Weds: Squats 531, Squats 5x10, RDL 5x10.
The, Fri, Sat rest.

>Monday: Lower
>Tuesday: Upper & Rugby Practice
>Wednesday: Rest & Rugby Practice
>Thursday: Upper & Rugby Practice
>Friday: Lower
>Saturday: Rest
>Sunday: Cardio and Bro-shit (rest)

i was doing lulpp but it was too much w/ rugby practice

You sound like a proponent of intuitive eating.

you mean eating when you're hungry and quit stuffing your face when you're not? Sounds revolutionary.

When is a fattie ever not hungry.

Monday: Pull
Tuesday: Push
Wednesday: Lower
Thursday: Rest
Friday: Upper
Saturday: Lower
Sunday: Rest

>Monday: run 5 km, legs and shoulders
>Tuesday: run 10 km
>Wednesday: run 5 km, chest and biceps
>Thursday: run 10 km
>Friday: run 5 km, back and triceps
>Saturday: run 20 km
>Sunday: rest

Monday: Boxing
Tuesday: 1 hr jogging
Wednesday: Push + legs
Thursday: HIIT
Friday: Boxing + some random weight training with my mates afterwards
Saturday: Pull + dl
Sunday: Running/hiking

Training for the army. Pls rate

i lik dis

A:
2 hand db clean and press
one hand db clean and press
one hand dumbbell swing
2 hand db clean and push press
1 hand db clean and push press
1 hand db clean

each exercise done in that order for 1 set at each weight for 2 or 3 reps. starting with a light weight, working up in 5 pound jumps. once a lift is maxed out on drop it out of the rotation. basically left with 1 hand dumbbell cleans by the end of it

B:
Squat 4x6
ez bar curls 4x8
calve raises, leg raises

once in a while i throw in extra arm and chest work.

AxBxAxx

3 day a week, alternating A and B

Day A
>Power Cleans 5 x 3
>Push Press 5 x 3
>Squats (control) 6 x 4
>Dips 4 x 12
>Chinup 4 x 8
>BB curl 3 x 10

Day B
>Hang Cleans 3 x 5
>Squat 4 x 8
>W. Dips 4 x 8
>Seated Cable row 4 x 12 (2 sec eccentric)
>Seated DB press 4 x 12
>Hammer curl 3 x 15

Would a mix between Greyskull LP and 5/3/1 BBB with some extra lifts be viable? I can't progress much anymore adding 5-10lbs every workout. 5RM are 42.5kg OHP/80kg Bench/125kg squats/145kg Diddly. I'm currently 80kg 175cm.

Day 1
OHP 2x5, 1x5+, add 5lbs/week
Incline bench press 5x10
DB Rows 5x10
Weighted pull ups 3x5

Day 2
Deadlift 1x5+, add 5-10lbs/week
Squat 5x10
Close-grip bench press 5x10
Abs

Day 3
Bench 2x5, 1x5+, add 5lbs/week
OHP 5x10
Weighted Chinups 3x5
Curls 3x10

Day 4
Squat 2x5, 1x5+, add 5-10lbs/week
Deadlift 5x8
Calf raises 5x12

GSLP. AxBxAxx

Accessories:
>Incline DB press & DB rows on Bench days
>Dips 3x10 & Lateral raises on Press days

Rows are Pendlay variation

5/3/1
Monday - Bench Press , Weighted Chins, Shrugs, Triceps

Wed - Squat , ab work

Friday - OHP, Pullups, Curls (for the girls), Triceps

Sat/Sun - Deadlift , ab work

Pretty basic.

A
Squat 3x5
Bench press 5x5
Pull ups 5x5
Dumbbell curls 4x6

B
Squat 3x5
OHP 5x5
Pull ups 5x5
Dumbbell bench press 4x8 (probably will change it to 6, idk)

AxBxAxxBxAxB

Fine results so far. I only look bad because I'm pale and still have pubertal gyno so it makes me look fatter than I am.

Current stats:

Squat 265lbs
Bench 195lbs
OHP 125lbs

Back accs for bench days and hamstring accs for the rest (bc sumo and high bar)

Wed- OHP 3x5, Dips 3x10, Chin ups 5x10
Thu - Squats 3x5, Deadlifts 10x3, abs
Sat - OHP 10x3, Pullups 5x5, dips 3x10, rows 3x10, arm superset 3x15
Sun - Deadlift 3x5, squats 10x3, abs

Also run 3 miles 4 times a week

Sun-back/biceps
Mom-chest/triceps/shoulders
Tuesday-legs
Weds-rest maybe abs If I'm bored or something
Next three days are the same as the first three