Routine Rate Thread

the way I do mine is eliminate leg day (it's a meme anyway) and add squats to push days/deadlifts or hip thrusts to pull days. and building strength is extremely hard to do on a cut, make sure you get lots of protein. also do 3 sets instead of 5

requesting

Rate and help fix it

Monday-Upper body workout
>5X7 BARBELL BENCH PRESS - MEDIUM GRIP
>5x7 ONE-ARM DUMBBELL ROW
>5X7 STANDING MILITARY PRESS or the overhead dumbbells
>5X7 BARBELL CURL
>5X7 TRICEP DUMBBELL KICKBACK
>Forearms

Tuesday-Lower Body Workout
>5X7 BODYWEIGHT SQUAT
>3X10 DUMBBELL LUNGES
>4X10 Leg press
>3X20 STANDING DUMBBELL CALF RAISE or calfs on leg press
>3X20 CRUNCHES
>planking
>Cardio?

Wednesday-Rest

Thursday-active recovery full body day
>3x5 close grip pause bench 80% 5x5 work weight
>2x5 back squat at 80% 5v5 work weight, or 3x5 of a lighter variant (front squat or pause)
>3x5 of deficit deads, pause deads, or stiff leg deads (sometimes much lighter but 3x5)
>3x5 weighted pull ups
>3x12 shoulder raises and rear delt flies with dumbbells
Maybe some sort of isolation for either biceps or triceps at the end for a little pump.

Friday-Intensity workout
>bench (1x5 or 5x1)
>squat (1x5 or 5x1)
>deads (1x5 or 5x1)
>shrugs

Saturday-Rest

Sunday-Rest

Seconded

fuck it, I'll just write it up, I've changed it up a bit anyway

AxBxCDx

A:
Squat 3x5
Bench press 3x5
Incline DB bench 3x10
Incline DB fly 3x10
Lying tricep extension 3x10

B:
Deadlift 1x5
Barbell row 3x5
DB row 3x10
Pullups 3xF
Facepull 3x10
DB shrug 3x10
DB curl 3x10

C:
Squat 3x5
OHP 3x5
DB press 3x10
DB lateral raise 3x10
DB front raise 3x10
Lying tricep extension 3x10

D:
Weighted pullups 3xF
Chinups 3xF
Lat pulldown 3x10
Facepull 3x10
DB shrug 3x10
DB curl 3x10
Hip thrust 3x10

holy shit is it okay if I fap to this pic your tits are so fucking supple

PPL

PULL

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

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

LEGS

2x5, 1x5+ squat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

Generic Back/Chest/Legs+Shoulders:

Back/Bis:
Deadlift 1x5, 1x3
Pullups 3xMR10
Cable Rows 3x10
Shrugs 3x10
Barbell Curls 3x8
Preacher Curls 3x10
Concentration Curls 3x10
Wrist Roller x3

Chest/Tris:
Bench Press 4x6
Incline DB Bench 3x8
Cable Flies 3x10
Weighted Tricep Dips 3x8
Skullcrushers 3x10
Pushdowns 3x12

Legs/Shoulders:
Low Bar Squats 4x6
Light Leg Extensions 3x10
Hyperextensions 3x10
OHP 4x6
Lateral Raises 3x8
Face Pulls 3x8

BCLx repeat

I don't know why people always comment on my chest, bench has always been my least favorite exercise

Because dem tits man, I feel I could reach over and milk your udders in that pic

>Sunday
A1. Snatch with slow eccentric 3x5
B1. Overhead press (BB) 10x10
C1. Front Raises 4x12
C2. Face Pulls 4x12
D1. Overhead carry 3x15m
E1. Seated Calf Raise 4x20
E2. Standing one leg calf raise 4xf

>Monday
A1. Hang Clean 3x5
B1. Split squat 5x5
B2. Box jump/Lateral leg bound 5x6
B3. Plyo Push up 5x5
C1. Back Squat 3x12
C2. Rear Delt Flyes (BB) 3x12
C3. Lateral Raises 3x12
D1. Pull-Ups EMOM: 5x3, 5x2
E1. Farmer’s Walk for distance 3x15m

>Tuesday
A1. Box Jumps 3x5
B1. Bench (Max Speed GVT) 8x8
C1. Seated Cable Rows 3x12
C2. Chest Flies (BB :’-) / Cable Crossovers 3x12
D1. Zottman Curls 4x10
D2. Hammer Curls 4x10
D3. DB Push up to row 3x10
E1. Off the bench side hold 3x35s

>Thursday
A. Clean 3x5
B1. Speed Deadlift 5x5
C1. Zercher Squats 5x5
C2. Zercher Calf Raises 4x10
D1. Standing Calf Raise 4x25
D2. Jump squats 4x12
E1. Overhead Carry for time 3x30s

>Friday
A1. Bench 4x5, 1x5+
A2. Weighted Pull-ups 5x4
B1. Dips 4x8
B2. Kroc Row 4x8
C1. Skull Crushers 4x8
C2. Barbell Preacher Curls 4x8
C3. Face Pull 4x12
D1. Overhead Tricep extensions 4x8
D2. Reverse Curl 4x8
E1. Unilateral Farmers Walk 3x30s

Periodisation / Rest times not included. Will have rugby on weekends so the sunday session might be shelved depending on how my body feels. How does it look?

thx I guess m8, I much prefer working legs or back but I'm trying to learn to love chest just as much

fucking hell bra I'd marry the living shit out of you
pls sit on my face after i bully your titties

r u a grill

ABCABCx

A:
Bench 5x10
Skullcrushers 5x10
Superset:
Dips + Tricep Kickbacks 4x12
Tricep Extension + Flys 4x12

B:
Barbell Row 5x10
Bicep Curls 5x10
Superset:
Pull up + Hammer Curls 4x12
Dumbbell row + Concentration Curl 3x15

C:
Squat 5x10
OHP 5x10
SS:
Stuff Leg Deadlifts + Delt raises 4x12
Glutes Bridge + Front Raises 3x15

I do abs every night and calves and forearms before every workout

Yep!

SS or SL or Greyskull or Reg Parks if you're a beginner fatty on cut? Goals are aesthetics/hypertrophy

Also, whats a good cardio to go along with this?

>tfw life would be so much easier if homo

How much does op weigh and how tall??

AxBxAxx
BxAxBxx

A
Squats 3x5
OHP 3x5
Deadlifts 1x5
Chin ups 3x8

B
Squats 3x5
Weighted dips 3x5
Deadlifts 3x5 (75% of A day's weight)
Chin ups 3x8

Have I got enough lat work in? Should I change one (or both) set(s) of chin ups to pull ups?

Why no bench?

There's no such thing as hypertrophy as a beginner, or aesthetics.

I'm 5'11" and about 185, that pic was probably a bit under 180 though

what if my goals are ultimately that but I just wanna start off on the right foot? Surely all those programs can't yield the same beginner results or else why would they exist?

Push:
Bench
OHP
dumbell press
side raises
rope pushdowns
shrugs

Pull:
rows
lat pulldown
curls
hammer curls
face pulls

Legs:
Squats
front squats
Leg extensions
Leg press
calve raises
crunches
hanging leg raise
oblique exercise

Shoulder injury makes it hurt like fuck from my shoulders pushing into the bench. Everything else is fine though.

GS and SS are bar none the best beginner programs. You can add in accessories to either after you are no longer a true novice.

SL and ICF are the worst. Reg Parks is also not so good.

Lmao twink pls.

They yield basically the same results. There's fifty thousand different beginner programs because everyone thinks they need to put their own spin on essentially the same idea.

Push/Pull/rest/Legs

Push

Bench Press 5x5
Overhead Press 5x5
Close-Grip Bench Press 3x5
Dumbell Flys 3x10
Lateral Raise 4x10
Skullcrushers 4x10

Pull
Deadlift 5x5
Bent Over Row 5x5
Dumbell One-Arm Row 3x10
Preacher Curl 3x10
Supernating Dumbell Curl 3x10
Straight Arm Cable Lat Pulldown 3x10
Pull Up 3xf

Legs

Squat 5x5
Quad Extension 3x10
Leg Curl 3x10
Glute Bridges 5x10
Calf Raise 3x20

thanks bro, gonna start GS then

lifting for how long? are yo natty?

little over two and a half years of natty lifting, been at or around this level for about a year though

never say never

nah senpai 0% homo

Whats your routine?

>am grill too

\
Whats your routine?

>am grill too

Whats your routine?

>am grill too

done sl 5x5 and tm. mostly on a cut. I tried bulking and i fucked up hard had low self esteem(former fatty) so from now on ill just eat at maintenence and lift fuck cut-bulk.
Want something 3 days a week upper body focus mostly since im a trex. Both main lifts and some accessory work. Made this myself how is it?

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(or maybe light ohp)
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

trying to do compound exercises 2 times a week and then do accessories for upper body. I could make day 3 like intensity day on TM and try for new 5rms but id probably fail since im not bulking and idc that much about strength atm just looks.
I also do planks at home for core work.

nice triple post friendo

the ch0nz seems to be acting up tonight

What is actual routine?

NVM found thanks

Grande internet can suck my grundle

Just started madcow today, I was doint stronglifts until I could 270 squat.

AxBxAxx
BxAxBxx

In-between days:
3x15 lying external rotations sset by 2x almost failure planks

Every week day:
4x25 each side Nautilus 4-way neck machine

A
3x5 Lowbar Squat
3x5 OHP
1x5 deadlift
4xamrap chins, until weighted for 2x6-8

2-3x10-15 rear delt rows (Buying a band for facepulls sometime)

3x seated calve raise
Incline walking

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

2-3x10-15 landmine laterals
3x10-15 Floor pullover press

3x seated calve raise
Incline 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.

Will run a daily chin up program once I can manage 12 in one set. Stuck on 8-9 for the first set, then 5, then sets of 4 after that.

You might not be here anymore, but is there anyway I could use your routine only on weekdays?

Please rate this routine. It's meant to be done 2 or 3 times a week..
Light = ~70℅ of 3x5 load

A
3x5 Bench press
2x8 Light bench press
3x5 Squats
3x8 Seated rows
3x8 Light BTN PHP
3x8 Light Pulldows
2x10 Hammer curls

B
3x5 BTN OHP
2x8 Light OHP
1x5 Deadlift
3x8 Pulldowns
3x8 Light seated rows
2x10 Reverse curls

Anyone tried pic related?

>Implying u are the guy on OPs pic
Because you are fking juicy

Day 1
>Hang Cleans 4 x 5
>Squat 4 x 8
>W. Dips 4 x 8
>Cable row 4 x 12
>DB seated press 4 x 12
>Hammer curl 3 x 15

Day 2
>Power Cleans 5 x 3
>Push Press 5 x 3
>Squat (65%) 6 x 4
>Dips 4 x 12
>Chinups 4 x 8
>bb curl 3 x 10

alternating the days, 3 days a week.

That pic was outdated ~5 years ago when camb tweaked it and tiny still lurked

How many days of rest are fine to keep working legs?

I've been doing either squat or deadlift every workout on mon/wed/fri and i feel like my legs are starting to take a toll.

Today I racked up an amount I handled last week fairly easily and intended to do 5x5 but had to stop on the fourth rep in the first set post warmup. My quads felt a little different today before entering the gym, like a slight pain if I tensed them too much.

Should I just take a week off from the gym and rest up then head back into it or should I give my legs longer to rest on the regular?

Post butt pls. No homo.

Fuggen RUGBY players bruh. The tru high test men.

Utter shit. Read the sticky

no dips on push and no pull up on pull? why

>Obvious gyno

Still waiting on a rating

Anyone wanna bite?

AxBxAxx
BxAxBxx

A
DB incline bench press 3x10
Weighted dips 3x12
DB bent over rows 3x10
Goblet squat 3x10

B
Military press 3x10
DB stiff legged deadlift 3x8
Weighted chins 3x10
Goblet squat 3x10

New to lifting/fitness. No access to barbells atm. Ultimate goal is ottermode but starting with weight loss.

Just tried to make a DB version of stronglifts.

A
Incline Db Press
Incline Db Flys
Tri Pull down
Tri Extention
Dips

B
Pull ups
Seated cable rows
Lat Pull down
Bent over rows
Curl Var
Hammer Curls

C
Shrug
Soulder Press
Lateral Raises
Front barbell raise
Straight arm pull down

D
Deadlift
Squat
Skullcrushers
Forearm Curls

Rest

E
Cardio 5 km run min

Rest

Most exercises are 3x8-12
Squats and deds are 3x5
Pull ups are 4x10
Dips are 3 sets until fail

I mean I guess you could do ABxCDxx, but I don't like to deadlift the day after I squat

I did m8, actually read the thread

not my routine, read the thread

>implying

Been doing a chest / back / shoulders / legs bodybuilding split for the last year and a half. Been making some consistent gains, but I have recently switched over to a form of canditos 6 week strength periodization program to mix it up a little bit. Currently more sore than I've been in years. Pic is my side and back

5'7 150

Lookin sweet user

I mean back view user. Not from the side. Still mirin tho. If is your routine then I will go and see if I can use some stuff from there.

maybe this evening after work bby

Bump. Will this work for my goals? Will add lunges once I can't progress on this routine anymore. Is Goblet the best db squat variation?

I'm a fat with 24% bodyfat. Been on SS on a cut and my lifts have stalled like this
Squat 200lbs
Deadlift 210lbs
OHP 90lbs
Bench 130lbs

Should I continue with ss or start gslp instead? Which one will be better? Goal is to have a body like OP at least

...

Changed cable Crossovers to Dips and cable rows to Dumbell rows. Hasn't failed me yet

One of the few good things trappy made I reckon. Adaptation of TM to progress on Bench and OHP more frequently, as well as adding some nice accessories

How long have you been lifting? What were you doing before?

I'm considering doing TM as an intemediate program, with around a years experience most of it on SS.

AxBxxA

> A
BB Bench
BB Squats
BB Row
Lateral Raise or Arnold DB Press
Lat Pulldown (straight arm)
Biceps
Triceps (v-bar cable)
Calves

>B
BB OHP
BB Deadlift
Wide Pullups
Biceps
Triceps (closegrip chest press)
DB shrugs

I love it so far. I've hit 1 plate OHP. I'm sitting on 90kg for Bench (1.75 plate). And 2 plate, and 2.5 plate for squat, and deadlift.

It lets me do the big 6 compounds while letting me also be a dirty curlbro, and hit shoulders, bis, and tri's every workout

Just started lifting.

I mostly do Push-ups, Squats and Crunches, with a bit of arms training (weights lifting) and Bench Press. Before working out I spend about 20 minutes on a running machine.

As a total noob, is this good or bad ?

pls guys

what the fuck kind of routine is this

> 1.5 years natty to get to this level.

You must have been doing sports before or you're full of shit.

Here's a 4 day routine I do myself.

mon:
squat: 5x10
lunges: 4x12
bench: 5x10
db bench: 4x12
skullcrushers: 4x12
pec dec: 4x12

Tues:
yates rows: 5x10
DB rows: 4x12
facepulls: 4x12
curlz: 4x12
v-ups: 5 sets of increasing repetitions
core rotations: 4x12

Thursday:
squat: 5x5
lunges: 4x12
bench: 5x5
overhead press: 3x10
skullcrushers: 4x12
side latterals: 4x12

Saturday:
deadlift: 5x5
pendlay rows: 5x10
db rows: 4x12
lat pulldowns: 4x12
v-ups: 4 sets of increasing reps
core rotations: 4x12

Decent bit of volume while still being strength focused. I start my workouts with some heavybag work and dynamic stretching and jog abotu 3x a week.

did track and field in high school and ROTC (running/calisthenics) in college. pic related is me last year, a little over 1.5 years in

It's a very basic program but it'll work. You'll get more toned and put on some muscle, but not a huge amount.

I blew up fast too but not lean like that. Jelly.

Also, Tuesday actualy starts with powercleans. Forgot to put those bitches in there.

This is mostly what I want. I lift for the confidence boost, to lose bellyfat and get a tiny bit of muscle.

I was very lucky and inherited from a my father big shoulders with almost no effort.
Thanks for the tip !

Stats + lifts?

A full body one.
what is wrong with it?

pretty good mix of strength and hypertrophy.

seems like alot of day A though

Rate my routine pls Veeky Forums

>no bench
>4x8
>full body in general

ABA. MWF. OHP every Monday and Friday after first lift

A:
Power Clean 5x3
Squat 3x5
Chins 3xF
Dips 2xF (3 sets on Wednesdays)

B:
Front Squat 3x5 (5 second pause last rep of each set)
Deadlift 1x5
Dips 2xF (3 sets on Wednesdays)

>avascular necrosi
Avascular necrosis is also associated with long-term use of high-dose steroid medications

Uh ohhhhh what do you have to say for yourself???

bad

>no bench
what is exercise selection.
I don't really like to bench as it never really did much for my chest. I have always noticed when I have been dipping a lot though because the shape of my pecs is much more defined.

>4x8
what is wrong with this rep scheme?
I did the 5x5, 3x5 train for years. Want to add a bit more hypertrophy into the mix.

>full body in general
Different strokes for different folks. I dont have a lot of time, it works for me.