My Current split loving it really much, but afraid that i will loose strength since no deadlift. Also trap development etc. What are your opinion? Should i maybe add it on the lower day? Or do rack pulls etc Upper Body
>Fuarkin PRs 1x5 Squat 1x5 Bench 1x5 Deadlift 3xF Weighted Chins Isolations after if I'm in the mood
All basic Texas Method progression. Diddly is atrocious for my stats so it's getting more frequency than usual. Chins/dips get upped when a consistent 6+ reps across all sets are done.
>Legs Squats 3x10 Front Squats 3x10 Leg Press 3x10 Leg Curl 3x10
pls rate, should I do more?
Carter Butler
Ayy. 8 more weeks and I move to TM
Jace Stewart
The reddit PPL
Angel Butler
Lightly modified, switched to 5x5 squats, removed leg press.
Added ab work in the recommended fashion from the reddit post
Jordan Russell
is this good split? ABXCD A SquatDay Squats 3x12 Db lunges 2x20 Stiff Leg Deadlifts4x15 Goblet Squats4x8 Straight Arm Lat Pull Downs 4x15
B Bench Day Bench Press3x12 Incline Dumbbell Bench 2x20 close grip Press 4x15 1 Arm Tricep Extensions 4x8 DB flyes 4x15
C Accessory Day Military Press3x12 Arnold Press2x20 Cross Body Hammer Curls4x15 Pull Ups4x8 Rear Delt Flies4x15 Bent Over Barbell Rows6x5
D Deadlift Day Deadlifts3x12 1 Arm Dumbbell Row2x20 Dumbbell Shrugs4x15 Standing Calf Raises4x8 Leg Extensions4x15
Nathaniel James
I might use this routine for my gf since she's starting out with the gym
Any other gf routines? Help me make my girl hot
Jaxon Robinson
So, when you write 5x5, i get that it's 5 reps 5 sets.. But do you do the same weight all the way through?
Bentley Carter
reposting in this thread Just bought a bench, weights, some dumbells and a barbell. There's no gym where i live that is
Kevin Hall
one of the stronglift/greyskull etc ones. Do Seated barbell press instead of OHP. Try to at least get something like this so you don't die when benching and shit:
And others. Although that looks pretty shit, but you get the gist of it.
Christopher Evans
>Monday's/Friday's -Dumbbell 2 hand clean and press to 5 rep max -dumbbell one hand clean and press to 5 rep max -dumbbell snatch to 1 rep max -dumbbell push press 1 rep max -1dumbbell push press to 1 rep max Then some optional upper back/ arms Once a 5 rep max is establish I work over the weeks to get 10 reps with that weight, then up the weight and start the process again
>Wednesday's -Squats 4x6 wave loading -optional posterior chain or calf work -leg raises
I do handstand push-ups and pull-ups on off days
Jeremiah Bailey
Sue me. I like four day splits. I did SS, TM, 5/3/1, PHAT. No. Fuck that. I like a tried and true bodybuilding split. It may be inefficient but fuck you, I like it.
Daniel Butler
A Bench (1x5@pr, 2x5@ 95% of pr set, 1x10@lighter) Squat (same as bench) Bb row 3x8 OHP/Pullups 3x8 (supersetted) Curls/Extensions 2x10 (ss) Abs/Shrugs 2x10 (ss) Side/Rear delts 2x10 (ss)
B Ohp (same as bench) Squat 3x5 light (85% of A day pr) Pullups 3x8 Bench/DB Rows 3x8 (ss) Curls/Extensions 2x10 (ss) Abs/Shrugs 2x10 (ss) Side/Rear delts 2x10 (ss)
AxxBxxAxxBxx...etc (always 2 rest days, don't care on what days i woek out) Don't care about deads anymore (and the whole powerlifting trend, but i like to ensure constant progression on my basic lifts so that's why i like to play with prs sets, deloads and % system)
Still a decent freq/volume overall, while allowing 72h of rest Takes about 1hr since it's mostly supersetted Late-intermediate lifter
Opinions and criticism pls
Brody Moore
who r u talkin 2
Anthony Young
Full body 3 days a week.
Each day is more or less the same.
>3 compounds (chin ups, dips , leg press ) >3 accessories (lat raises , curls and skull crushers )
The accessories change depending on where I want to put more focus .
I apply progressive overload. Adding weight when I can. Usually when I get to 10 or 12 reps, I'll add 4l5 or 10 lbs.
Jason Perry
>415 or 10 pounds
Levi Kelly
how into this mode
Ethan Torres
Just do PHUL you retard (Power Hypertrophy, Upper Lower)
Its PHAT but setup up ABxCDxx instead of 5 days
Day 1: Upper Power Day 2: Lower Power Day 3: Off Day 4: Upper Hypertrophy Day 5: Lower Hypertrophy Day 6: Off Day 7: Off
I've been doing this as an alternative/less suicidal PHAT, and I like it. I'm dieting down right now though so I personally reduced the volume (took out some accessories and reduced sets by 1 or 2) but you can make it work however you want.
It's made by Brandon Campbell whos a pretty legit dude and source of advice (pic related)
Landon Ross
Meant 5
Chase Davis
Kek.
My nigga.
A) Pullups 5x5 OHP 5x5 Diddy 5x2
B) Squat 5x5 Bench 5x5 Row 5x5
Literally nothing else. Feels good mang. Just gotta eat and sleep, hardly spend any time in the gym but have just as much strength progress.
Evan Kelly
Ah yes, I remember my noob gains as well
Samuel Johnson
That's pretty much my routine.
Nice.
Owen Nelson
Noob gains last over a year and a half eh?
Its pretty fucking intuitive that going for extreme volume 5 times a week won't grow strength. Its just banter nigga.
Do whatever you want, all those routines are probably good for hypertrophy.
Anthony Jenkins
rate im homegym so i take my time with this shit, can add on more. I'm just trying to find a balance with cns strain. I want to squat/deadlift heavy by doing it in the beginning of workouts, but then i feel like shit because I'm not doing enough volume afterwards
David Green
PushPullPush Leg PullPushPull
yes or no
Joshua Cruz
too much upper body stuff for a girl routine bro.
bump :)
Colton Peterson
>still progressing on 5x5 over a year and a half >not noob gains kek
Deadlifts on B day are 75% of A day's weight, and chin ups are from a dead hang and I keep doing sets of five after I've finished the other sets until I fail a set.
Austin Reyes
Fashioned this to be a quick-to-execute novice routine for the next 12-16 weeks. On week 2 now. I workout 30-40mins four times a week due to my schedule, so while I'd rather do SS, this is working for me.
MON squat 5x5 barbell row 3x8-12
TUE bench 5x5 close-grip bench 3x8-12
THUR squat 5x5 deadlift 1x5
FRI press 5x5 lat pulldown 3x8-12 db incline press 3x8-12
Hudson Myers
>this is working for me. everything will, that's why its called noob gains.
why aren't you doing rows 5x5?
Tyler Lewis
Program is centered on the big four. Once I'm strong enough to do sets of chin ups, I'll be doing them 5x5 1-2x/week.
Cameron Carter
ABxABxx
>A squat OHP BP dips
>B deadlifts curls rows pullups
180cm 80 kg
Ethan Phillips
Right now alternating A and B, 3 times a week. because I have big legs and dont want em bigger and wanna progress DLs.
A >Bench Press 2x5, 1x5+ >Squat 2x5, 1x5+ >Chinups 3xF
B >OHP 2x5, 1x5+ >Deadlift 1x5 >Pendlay Rows 2x5, 1x5+
Almost hitting intermediate on symmetric strength. 7 months in but I fucked around initially because I couldnt find a routine that I liked
my lifts (5RM): 112/165/204/253
Justin Butler
P P L
Ian James
these routine threads are completely useless unless you say
>GOALS >current status (strength/size/aesthetics) >progression >maybe diet
is a list of exercises good or not? how long is a piece of string?
Ethan Roberts
First established routine after 6 months of lifting. I have limited access to equipment (Smith machines, not gonna use them) so I've been trying my best to find a routine that works with what I have.
Is this routine alright if I don't really care about legs at all?
4x8-10 for all A: DB bench press Incline DB press Seated cable row Lat pull down OHP/ DB military press Barbell curl Dips Leg press
B: Incline DB press Cable flye Seated cable row DB row DB Lateral raise Hammer curls Cable Tricep extension Leg curl
Jack Fisher
its bad. At the very least do your first exercises lower reps fuck
Isaac Morales
Doing deadlifts on pull day on a ppl split is the easiest way to fuck up your squats the next day brah Do them on leg day >inb4 "but I'm too tired"
Daniel Morgan
For deadlift focus:
>Monday Deadlift up to 5 rep max chinups- 30 total kroc rows - 2x20
-Wednesday db ohp 5x5 close grip bench 4x8 flies or lateral raises 3x12 skullcrushers 4x10
-Friday Speed deadlifts or speed sumo deadlifts 6-8x3 Front squats 1x8, 3x5 single leg rdl 3x8 glute ham raises 3x12
Josiah Reed
>Back Day 1 BB Rows 4x6 T-Bar Rows 4x6 Croc Rows 1x20-30/side Loaded Carries 4-6 sets of different variations
>Pressing DB Incline Bench 4x6 BB Flat Bench 4x6 Dips 4x6 DB OHP 4x6
>Back Day 2 Pullup 4x6 Neutral Grip Pullup 4x6 High Row (machine) 4x6 Loaded Carries 4-6 sets of different variations
>Legs Squats 4x6 Didly 4x6 Split Squats 4x6/side >Thinking of adding DB Clean and press
I try to train every day. I'm going for some mass, but mostly upper body strength. Muay thai practice 4-8 hours a week, depending on the week.
Ian Foster
Programming idea
ab curls takes like, 5 mins.
Ever Day martial arts forms in the morning 150 push ups every night before bed (might raise that as it gets easier)
>Mon Bench OHP curls tricep pushdowns chest flys ab curls
>Tues Squat Incline Bench Leg press Leg extentions leg curls Calf Raises ab curls
Or you can post a picture of your shit body so we can laugh at you
Matthew Hall
Anyone try escalating density training? I wanna do it but I only have one bar. Thinking about using 10 minute blocks with one exercise.
Brandon Gray
This niggah gets it.
Can we start doing this in Routine Generals now?
Nathan Wood
Bro, if you're doing 150 push ups easily, you need to start doing more difficult variations, just saying.
Look at things like straight push press ups (Keeping hands by your sides and as you lower, keep your arms by your sides as well. Adds extra tensions and makes the push a lot harder, go from nose on ground to full extension taking 2 seconds up, 2 seconds down) Diamond Chest Pushups (Like normal diamond push ups but you put the diamond shape on your chest, again, 2 seconds up, 2 seconds down.) Add some weights, add time to do each pushup...
Seriously, your form must be fucked for 150 push ups though...
Landon Myers
10 sets of 15
Ian Cook
Day A >Power cleans: 4 x 4 >Squat: 4 x 8 >Overhead press: 4 x 8 >Chinup: 4 x 6 >Cable crossover: 3 x 15 >BB curl: 3 x 10
Day B >Clean: 5 x 3 >Calf raise: 3 x 20 >DB bench: 4 x 8 >Cable row:4 x 12 >DB shoulder press: 3 x 15 >Skullcrusher: 3 x 12
Day C >Hang cleans: 4 x 5 >Push press: 5 x 3 >Squat: 6 x 4 (control @65%) >Pullup: 4 x 8 >Chest dip: 4 x 10 >DB hammer curl: 3 x 15
r8 me
Austin Brown
not that nigga but I made more progress on 5x5 in 3 months then on anything else and that was after 2 years of lifting
Ate like a fatass but clean, slept as well as I could and went as heavy as I could.
