Ive realized that im losing motivation going to the gym because i dont have a specific routine.... can someone recommend a good 4 day bro split?
Yesterday was delts
So thats one day.. i need a change
>inb4 bro split
Good 4-5 day bro split
Bentley Baker
Parker Peterson
www(dot)muscleandstrength.com
What I have been doing for a while, its a four day split with the option to throw in your own ab day.
Parker Sanders
Cool thx brah
Kayden Kelly
5 day split, 2 power building days with 3 "bodybuilding" style days
James Hill
185 lb 3x5
no gf
Caleb Cooper
>pro natural bodybuilder
Nigga
Ian Ortiz
Tue: Chest/ tris
Wed: Shoulders/ abs
Fri: legs
Sat: back/ bis
James Lewis
Thats pretty much the routine i have its just boring now ... especially back since i dont do memelifts i dont feel shit for any back exercises
Charles Turner
I also do this. I'm natty, but it seems to work for me.
Cooper Cook
Guys is frankoman db only routine a good one for a begginer or should i just do a whole upper body and lower body
ABXABXX style wich one will give me faster gains muscleandstrength.com
Cameron Gomez
Back is my favorite day that's why i do it on the weekend because if i have to go to the gym on my day of i want to enjoy what I'm doing.
Show us what your routine is and maybe we can help mix it up.
Isaiah Gomez
push pull, 4 days a week, where u alternate between squats or deadlifts every other pull session and push consists of a bench focused day and an ohp focused day but both days still hit chest tris and shoulders
Owen Brown
For back i do pull ups... lat pull downs... t bar rows... and the seated pull thing... then i do biceps... shits boring mayne cuz i dont shit besides my biceps
Zachary Gonzalez
That's all just lats and some accessories what about your traps and spinal errectors. That could help you, try looking up lifts for other parts of your back.
Brayden Gray
You are working out your shoulders twice in a row.
Just throw should press after bench and done. Move abs to legs and do a 3 day split.
Ryder Garcia
Why do pull ups and then lat pull downs? They are the same fucking movement and seated rows fucking top kek. Do bent over rows like a man or go home.
Brandon Taylor
Greg Nuckols The Journey, it's a zip file and he has a 4x a week beginner program, the frequency is high and the volume/intensity is moderate
Basically
1: Heavy Squat
Light Bench
Back/Bicep hypertrophy
2: Heavy Press
Unilateral Bench
Leg Hypertrophy
Rest
3: Heavy Deadlift
Auxiliary Shoulder Pressing/Squatting
Chest/Shoulder Hypertrophy
4: Heavy Bench
Auxiliary DL
Unilateral Shoulder Press
Arms/Calf hypetophy with some pull ups too
Sebastian Ross
Frank Yang got pretty juicy doing a slightly modified version of this so
Cooper Ward
5/3/1
add as much accessory as you like.
Jordan Miller
For traps i just shrug 2-3 plates on the barbell
Jose Torres
What the fuck is 5 3 1