Deadlifts (once ever two weeks) Machine T bar rows Barbell rows Chinups Curls Hammer curls
Legs
Leg press Extensions Calf work
PPLxPPxx
Isaac Nguyen
How do you find that routine? Make decent gains?
Chase Gray
>>Standing oblique crunch 4x12 Get gay shit outa here. Doing hella ab shit, but no roman chairs 1/10 Trade romanian diddy and leg press for leg accessories. Neglecting your shoulders
Jonathan Thomas
>Push DB bench 3x5 OHP 3x5 Weighted dips 3x6-10 Incline DB bench 3x8 Lateral raises 3x12 OH tricep extension 3x8-12
>Pull Didly 1x3 Row 3x5 Weighted pull up 3x6-10 Face pulls 3x12 Weighted chin up 3x8 Hammer curls 3x8-12
>Legs Front squat 3x5 Lunge 3xhowever many reps it takes to go to one end of walkway and back Weighted hanging leg raises 3x12 Landmine 180s 3x8 or windshield wipers Weighted ab rollout or dragon flag raises 3xfailure Farmer's walks 3xsame as lunges Reverse wrist curls 3x15
PPLPPLx
Chase Robinson
A: >snatch-grip High Pull: 4 x 5 >Overhead Press: 4 x 8 >squat: 3 x 6 >Weighted Chinup: 4 x 6 >Cable crossover: 3 x 15 >Curl: 3 x 10 >Leg Raises: 3 x 10
B: >Deadlift: 5/3/1 >Deadlift: 5 x 10 >Flat DB bench: 4 x 8 >DB Row: 4 x 8 >Lateral Raise: 3 x 15 >skullcrusher: 3 x 12 >Neck Curl: 3 x 20
C: >Power Clean: 4 x 5 >Push Press: 4 x 8 >Pause squat: 4 x 6 >Pullup: 4 x 10 >Weighed Dip: 4 x 10 >Hammer Curl: 3 x 15 >Leg Raises: 3 x 10
Noah Howard
I like it although I know Veeky Forums would hate it. Did a linear strength routine up to almost 1/2/3/4, and now I just like doing more bro stuff.
Will be adding front squats as well to legs.
Aaron Myers
A good old school routine right here
James Thomas
This was my leg day today, if anyone could give out pointers >barbell squats 5 sets of 8-12 reps >barbell squats 2 sets of 1-5 reps >straight leg deadlifts down to my ankles on a raised step 5 sets of 12 >leg extension machine 5 sets of 12 >single leg step ups 1 set of 10 on each leg normal, 1 set of 10 on each leg coming up with a knee strike, 1 set of 10 on each leg with a hamstring curl >so basically 3 sets of 10 with varying accessories >tractor tire flips 4 sets of 10 flips >200lbs chain and anchor drag, 4 sets of dragging it 20 yards >400lb chain and anchor drag (1 200lber in each hand), 1 set dragging it 10 yards >Vomit, 1 set till failure
How's it look? Goal is overall athleticism
Luis Rogers
Do front squats instead of back squats Clean pulls instead of stiff leg deadlifts No leg extensions, can keep hamstring curls Keep the drags and flips
Parker Cook
Just watched a YouTube video on clean pulls, what is the benefit of that over a straight leg? It's look like a normal deadlift (which I do 3 sets of 10, 2 sets of 5 and a single on back days) with an added shrug and tip toe. What's the point?
Caleb Wood
Ahaha good luck with that...
Michael Diaz
Elaborate pls
Cooper Parker
It's a quicker movement, develops power transfer necessary for athleticism
Should mention, lifted for 3 years, got injured (torn acetabullum) last spring and took all summer off. Can't do squats without debilitating pain in my hip, but leg press feels fine. Ran PHUL for past 8 weeks and now I'm ready for more volume.
Day 2 3x3 Front Squat PR 3x5 Bench/Press 80%5RM 3x5 Weighed Chins 5x10 Hyperextension
Day 3 1x5 Squat PR 1x5 Press/Bench PR 5x3 Power Cleans Accessories
Accessories are mainly DB Rows, Tricep extension, regular or hammer curls and ab work. Not too rigid on these as they're a secondary priority.
TM has been alright, moved over to it even though my lifts are abysmal because i stopped making SS progress. I feel like I'm not doing enough on my intensity day (Day 3) because my weights are still low, sometimes I miss it not sure to recovery but just not being strong enough. But volume day kills me. This seems to point toward 'do SS/SL', but I'm not fully recovered by Day 2 so I'd fail that day's lifts. Is there another program someone can recommend or a to tweak TM? Maybe someone has had similar experience?
tl;dr intermediate lifter but pushing skeleton weight, can't progress linearly on SS but feel like I'm not getting much out of TM, might need more volume but volume day alone kills me
>pull >weighted pull-ups (1pl8) 4x5 >cable rows 1x5 max weight, ~60 rep pyramid set, 1xfail max >shrugs 3x10 >curls 3x10 >farmers walk around the track
>Legs 1 >Deadlift >leg press >A(b/d)ductors >calf raises >all however many I want to do
>Legs 2 >Back/Front squat 4x5, heavy (alternate every week) >Front/Back squat 3x10, light (alternating) >load of 3pl8 and just hold it like I would for front squatting and try to breathe and get used to supporting the weight. >calf-raises >farmers walk >leg press whatever
Been consistently increasing the weight for a few months now with little to no trouble. Opinions? inb4 everyone here front squats 3pl8 for reps.
Cooper Fisher
This is exactly my routine but I add pullups squats and RDLs, and do it PPLPPLx because I am lacking on legs department.
A >Deadlifts 5/3/1 >Lunges 3x10 >Hip thrusts 3x15 >Hanging leg raises 3xAs many reps >Calf raises 4x12 (I hit these 3 times a week, 1 on rest day after last workout)
C >Squats 5/3/1 >RDL 3x8 >Split squats 3x15 >Hanging leg raises 3xAs many reps >Calf raises
D >Incline dumbbell 5/3/1 >Tbar rows 3x6-8 >Dumbbell shoulder press superset with decline flies 2x8 >Weighted chins 2x8 Side laterals 2x15 Skull crushers 2x15 Bicep curls 1x15
H >Side laterals >Calf raises >Wrist curls
ABxCDHx I use home gym so no machines.
Charles Perry
my bad, it's actually 2x12 oblique crunches and 2x12 woodchoppers
Why swap out romanian diddies though? I feel like they're great for my lagging hamstrings and forearms.
Adrian Adams
Never swap out RDLs
Josiah Hill
Johnnie Canditos 6 week, better than all these faggot roid routines
Dominic Scott
D1 Squat 3-5x8-12 Leg press 3-5x15 Hip thrust 3-5x8-12 Pendlay rows 3x8 Lying side leg raises 1xF
D2 Deadlift 3-5x8 Sumo deadlift 3x10 Varying tempo per exercise with 30s rest between sets of: Hip thrust 4x7-9 Lunge 4x9-11 Leg press duck stance 4x12-15 Leg curl 4x7-9 Reverse hyperextension 4x12-15 Calf extension 3x8-10 Bench press 3x8
D3 Front squat 1x8RM and 3x5-6 with the same weight Wide stance paused squats 1x10RM and 3x7-8 with the same weight Hip thrust 3-5x10-12 Leg extension 3-5x10-12 One leg bodyweight glute bridges 1xF Pullups 3xF
Build volume with this for 3 to 8 weeks before deload or peak to deload. Glutes nearing critical mass.
Tyler Garcia
Intermediate lifter, aesthetics are my priority but I also want to gain strength.
Do you guys recommend PHUL or Candito's LP? Legs are lagging behind so take that into consideration.
Dominic Wilson
Push day is 10/10 Pull day is 8/10 as is, 10/10 if you remove deadlifts Legs day is 4/10 as is (no squats or dls, no ham curls), 2/10 because you do it only 1x week Week days are 8/7. Stupid nigger. 5/10 overall
Christopher Clark
Gym Routine Mk 3 Pre Workout: Running/Boxing/Superman (For Pre-Deadlift Only) Post Workout: Abs/Cycling/Yoga
And if I start with shoulders then one of the tris exercises become optional.
Pull >wide grip chin up 2x >neutral grip chin up 2x >close grip chin up 2x >close grip pull up 2x >neutral grip pull up 2x >wide grip pull up 2x >supernated curls 6x >pronated curls 3x >dealifts 4x >romanian squats 4x >(optional) whatever core >(optional) calf lifts
Or various combinations. Getting a good variation on what's essentially just a lateral pull down actually works a lot of the arm, including the forearm.
I work out at home so deadlifts are pretty maxed out.
Liam Parker
How is this? But 5x5 on compounds instead!
Adrian Lewis
He roided fyi
Ryder Richardson
>To many variations, it seems unpracticable >I haven't even heard of some of these excercises >no cardio, not even jumping rope or rowing >no static excercises (at least i think so)
ohterwise it looks pretty hard and I guess gainz will be made
Camden Watson
PHUL is ok to run for a few months during a bulk phase but it will burn you out if you plan to commit long term and aren't using. I only use it once per year when I decide to bulk. Your better off doing candito's 6week program and just stick with that for a few cycles, you'll get mad aesthetic with that and your legs will come up.
Austin Thomas
That there Zyzz workout brah, we're all gona make it
Blake Scott
pushups, pullups for gurls planks, single-leg hip thrusts for my scoliosis running, swimming for health
You are not doing those exercises heavy enough. Also ditch lat pulldown for (weighted)chinups.
Bentley Jenkins
Chins, dips, rows, curls.
Gabriel Gomez
weighted-calisthenics based routine (only have adjustable dumbbells, gym rings, backpack and plates), doing it for 4.5 months
ABxABxx Running on saturdays, currently 10km in 55min
A (push) one arm push up progression 3x5 (supporting arm almost full extended) weighted ring dips 3x5 (13.75kg) dumbbell military press 3x8 (15kg) lateral raises 3x8 (8.5kg)
B (pull) weighted pull-ups 3x5 (22kg) one arm dumbbell rows 3x6 (34kg) weighted chin-ups 3x5 (18.5kg) ab rollout with rings 3x8 (almost all sets going all the way down, standing)
Last set of everything to failure, increase weight (or separation of arms/legs in one arm push up progression and ab rollout with rings) if I can do two+ more reps.
Jordan Rodriguez
feel like all these are similar to mine, gonna post anyway what the heck.
Thursday Cardio Power Cleans KB Press KB Swing Back Extensions T Bar Rows Abs Heavy Bag Work
Friday Long Cardio Biceps Triceps Burpees
Every other week, switch OHP for Military press and Power Cleans for Deadlift
Jacob Rogers
have 7 different routines so heres only 1
push up 7x20 inner push up 7x20 wide x push up 7x20 clap push up 4x5
Brandon Wood
>Week 1 >monday squat 5x5 ramping 1/4 squat (pins) 3x1 —> increase rom every month, work up to weight from end of previous month military press 5x1 —> increase rom every month, work up to weight from previous month 4 sets farmers walks
>wednesday bottom position bench (off of chest) 5x1 ramping chin-ups or rows 4x5 ramping finger extensors, wrist rolls both says 3 sets weighted situps 1x15-25
>friday rack deadlift 5x1 ramping —> increase rom every month, work up to weight form previous month dumbbell clean (heavy 2 handed) 5 each shoulder bearhug or battle rope pulls or bike sprints - 4 sets
>Week 2 >monday bottom rack squat 5x1 ramping quarter squat (pins) 3x1 —> increase rom every month, work up to weight from end of previous month barbell curls 4x5 ramping bear hug walk 4 sets
>Thursday bench press 5x5 ramping Bench lockouts 5x1 (increase rom every month, work up to weight of previous month) rack deadlift 5x1 ramping —> increase rom every month, work up to weight form previous month one hand deadlift 4x1, plate pinch 4xtime
If you can do 4x5 squats and then 4x5 deadlifts and then 4x15 leg press and 3x5 romanian deadlifts in one day you arent lifting a lot. Most routines have deadlift at 1x5 for a reason, its very taxing and here you are gonna do 35 of them and squats too.
Oliver Ross
Chin ups and dips will gt you beter results especially weighted
Optional chins and lateral raises whenever Daily 100 band facepulls in the morning Wrist rolling on the occasion
How's this look? I often work from 7 to 7-8PM digging trenches and fetching shit all day, so my time is limited and my energy is little. My goal for now is to focus on back, pressing and diddly lift strength, replacing the rows with power cleans once I get them down.
And construction brehs here? How to get STRONK when you're doing manual labor?
How would you write a program like this?
Lincoln Cruz
I would high bar squat as it takes less out of you. Also weighted chins
Lincoln Moore
My goals are a bit of both, mainly aesthetics tho.
Deadlift 3x5 140KG Bench Press 5x5 75KG ayy OHP 5x5 50KG High Bar Squat 5x5 115KG BB Rows 3x8 70KG
