Day A) Bench Press - 2x3, 1x3+ Bench Press - 3x6 - 50% of first three heavy sets. Incline DB Press - 3x8 Deadlift - 2x1, 1x1+ Pendlay Row - 3x6 Chin Ups (Negatives) - 3xF
Day B) Overhead Press - 2x3, 1x3+ Overhead Press - 3x6 - 50% of first three heavy sets. Upright Row - 3x8 (Lateral Raises gives me insane crunch, snap and pop action in my shoulders) Squat - 2x3, 1x3+ Squat - 3x6 - 50% of first three heavy sets. Leg Press - 3x8
I finish every workout with some cardio, primarily cycle on squat days and HIIT running on deadlift days. 10-15 minutes. Thinking about replacing Upright Rows with something else though, just don't know what.
Calf Raises 3xf Leg press 3xf Leg curl 3xf (I do these last 3 exercises on machines, don't really track weight too much for machines.)
Jace Perry
What's so bad about it then?
Jeremiah Bell
531 Variation
Currently:
Press 531 Press, First set last 5x5-8 BBB 5x10 Heavy Curls
Deadlift 531 Barbell Rows 5x10 Light curls
Bench 531 Bench First set last 5x5-8 BBB 5x10 close Grip Triceps work
Squat 531 Squat first set last BBB front squat
Blake Campbell
Someone on fit made this routine for me, but I've been doubting it lately
Is it good? Ratepls (I'm a girl btw)
Ryder Martinez
>baneshrugs.jpg
Austin Martin
Hows 531 going for ya? Going to start it combined with bw exercises next week
William Mitchell
What's with the volume on OHP, bench and squat?
Carter Lee
It's stupid but I guess it works if you have shit glutes and quads.
William Peterson
Whoever wrote this really likes glute bridges.
Otherwise it seems like a solid workout that should hit mostly everything in general. All that then depends on the weight you are working on, and the goal you have.
Been on it for three years now. Weight has gone from 155 to 205. Keep making progress on my lifts. I love it.
Jayden Ward
You just answered it. Volume. I respond really well to it.
Michael Wilson
Oh it was only glute bridges on c, I added it everywhere cause I enjoy doing it
Ur stupid
Nolan Butler
Why not have individual days instead of same things every day? Also, your OHP and Diddlylift will be taking a beating because you have already exhaused your legs and deltoids from Bench and Squat. Split them into two days and run a AxBxA, BxAxB! :)
Christopher Jackson
Day A
Incline Dumbbell Bench Press 12/10/8/6 Flat Dumbbell Bench Press 10/8/8/6 Incline Dumbbell Flys 12/10/8 Still dont know the name youtube.com/watch?v=Opctf0dkpVw 12/10/8 Dips 3x10
A: Bench Press 5x5 lateral raises 4x12 front raises 4x10-15 OHP 5x5 or Angled Dumbbell Press 5x10 Pec Flies 4x10
B: Barbell/or dumbbell curls 5x10 Assisted Pullups 5xf (less than 10) One Arm Dumbbell Rows 4x10 Deadlifts aim for 5x5 but usually do 2x5, 3x3 Maybe some machine for back 4x10
C: Squats 5x5 Hip Abductors 4x10 Hip Adductions 4x10 Hip Thrusts 4xF Weighted Lunges/or some other machine for glutes
Are these workouts too short I'm usually out in hour and a half
Charles Morales
>3x6 - 50% of first three heavy sets wtf are you doing you god damn retarded piece of shit, you fucking useless fuck. Kill yourself right now, you forfeited your right to live with this stupid shit. The removal of your genes from the gene pool will do society a favor. The world would be a better place today if you never existed. I hope all that bad things in life happen to you and nobody else.
Oliver Morris
ahhh
i remember being a Veeky Forums noob asking others what they think of my routine. man years go by fast.
Nicholas Reed
On day B, start with deadlifts. It's a very taxing exercise, so you shouldn't spend energy on something else first. Also, never do isolation exercises before compounds.
You need some kind of isolation exercise for your triceps.
On a final note, I'd add one more chest exercise.
Gavin Turner
Why are you so mad?
Good ol' days.
Ayden Hernandez
People seem upset, I assume the sets with "3x6 50% off heavy first sets" are just for hypertrophy and/or exhausting the muscles? I would increase it to 75% otherwise. It honestly don't look that bad, assuming you exhaust the muscles in the "2x3,1x3+" sets the following set will be difficult as is and reps don't actually count, it's more about time under tension. You can increase the amount of sets though. I would throw in face-pulls instead of leg press personally, because I don't find it having any carry over to squat and your program seems to be heavily powerlifting focused and face-pulls have good carry over to deadlift and pendlay rows.
Angsty manlet teenagers who want to put people down for not doing 3x8-12 bench 5 days a week. Help the kid instead of giving him shit about it. Veeky Forums is not /b/.
Noah Sanders
I've been lifting for about two months now and looked into programs a lot lately. I really like the Greyskull progression scheme. I basically want to apply that to my compounds pretty much the way it is meant to be. But I always hear how you should really keep volume low with the accessories so it doens't totally stall your progress. I just was wondering if anyone could give me a quick solution? How would incorporate more volume into Greyskull without ruining the program. Specifically my chest growth, its really small compared to the rest of me.
Evan Gutierrez
I assume OP progresses in the same scheme as Greyskull. Basically, 2x5, 1x5+ or 2x3, 1x3+ is whatever you chose, then follow that up with lighter sets of your primary assistance movement and then an even lighter few sets of a hypertrophy movement to take care of the muscles that the compound movement does not cover. The primary assistance movement is imo more often than not just the compound done lighter with a more explosive approach.
For example:
Compound - Heavy Greyskull Progression Compound Assistance - Whatever will help the step you're having the hardest time in the lift with Hypertrophy Assistance - Light assistance to keep the lagging muscles up
Josiah Hernandez
Monday - Pull (75m) Deadlift Peak 3x5, AMQRAP at 75% Chins - 5 minutes for reps DB Shrugs 3x10-15, 2 sec hold 1 arm DB row - alternate until failure DB Biceps Rack Run 4-5 sets of 8 reps high to low (ie 45 35 25 15)
Tuesday - Push (60m) OHP Peak 3x5, AMQRAP at 75% Incline DB Bench 3x8-12 Shoulder Shaper Superset x3 Lateral DB raise 10-12 Front plate raise 10-12 Incline DB Fly (pinky out) 10-12 One arm Triceps Pushdowns alternating, 2-3xF Abs Superset x2
Wednesday - Legs (75m) WIDE Leg Press - 1x15 (light weight to open hips) Squat Peak 3x5, AMQRAP at 75% Hamstring Curls 3x10-15 Leg Press 3x10-15 Walking Lunges 20-30 each side Calves (machine) 3x15-20
Thursday - Pull (75m) Chins - 10 minutes for reps Bent Over Rows Peak 3x8-10, burnout at 75% Seated Cable Rows 3x10-15 Lat Pulldowns 1xF (15+) EZ Bar Biceps curl 3x10-12 Forearm Curls 3x15-20
Friday - Push (60m) Bench Press Peak 3x5, AMQRAP for 75% Arnold Press (palms in, rotate up and out) 3x8-12 Chest Flyes (machine) 3x8-12 Weighted Dips 3x8-12 Skull Crushers 3x10-12 Weighted Abs 3x10-15
Liam Barnes
Here's my routine, works well for me .
Monday / Chest- Tris
3 x 12 Wide grip Bench 3 x 12 Close grip Bench 3 x 12 Incline Bench 3 x 12 Dumbbell Bench 4 x 12 Standing Barbell Extensions
Tuesday / Back - Shoulders
4 x 12 Bent Row 4 x 12 Lat pulldown 4 x 12 One arm dumbbell row 4 x 12 OHP 4 x 12 Seated Dumbell OHP
Wednesday / Arms - Legs
4 x 12 Leg Press 3 x 12 Squats 3 x 12 Front Squats 4 x 12 Barbell Curl 3 x 12 Dumbbell Curl 3 x 12 Hammer Curl 3 x 12 Reverse Forearm Curl
Thursday / Chest- Tris
3 x 12 Wide grip Bench 3 x 12 Close grip Bench 3 x 12 Incline Bench 3 x 12 Dumbbell Bench 4 x 12 Standing Barbell Extensions
Friday / Back - Shoulders
4 x 12 Bent Row 4 x 12 Lat pulldown 4 x 12 One arm dumbbell row 4 x 12 OHP 4 x 12 Seated Dumbell OHP
Saturday / Arms - Legs
4 x 12 Leg Press 3 x 12 Squats 3 x 12 Front Squats 4 x 12 Barbell Curl 3 x 12 Dumbbell Curl 3 x 12 Hammer Curl 3 x 12 Reverse Forearm Curl
wedn: 531 deadlift 5x10 squats 5x10 chinups (farmers walk for conditioning)
fri: 531 bench 3x5 rows 5x10 deadlift variation 5x10 OHP (short jog for conditioning)
Evan Bell
somebody should make it a rule that you have to rate others' routines before you post your own cause shitting up the thread with lists of routines makes it fucking boring.
Isaac Cook
Do more pull ups, even if you just do one at a time, also do lateral raises for shoulders
Brayden Bell
Not everyone can rate routines Most of us don't know what we're doing
Brayden James
Idk how you fuckers do it. I do MWF. Start with ab work then do Twisting Dumbbell Chest Press 5x8 -> Skull Crushers 5x8 -> Barbell curls 5x8 at whatever max load I can handle and my arms are fucking jello by the end and I'm spent.
Don't know how most of you are dong like six different lifts per muscle group.
Justin Murphy
Thoughts on Arnold's Golden Six? Aiming for strength with a little size, been on SL for 6 months.
David Reyes
Some of us work differently. Maybe try to do your isolation movements in the end? I can't even do isolation movements because tricep isolation does jack shit and bicep isolation cripples me for a week.
I alternate my A and B days every week. also sometimes if im not sleeping or eating amazingly i just lift ABxABxx.
I currently BP 190 for reps.
pls give me feed back. ive been doing this routine roughly for 2 years almost.
pls respond. talk shit to me. build me up as a man idc. just tell me what to do. keep in mind im doing the permabulking meme so idc rlly about looking good. is this an over all ok routine to add mass in all the main places?
Thinking about adding deadlift on tuesday and thursday idk.
Nathan Sanchez
Yeah makes sense I guess. I did SS for like six months and saw very little muscular progression even though I was working on perfect for and incremental progression with every session. Stopped working out for half a year and got back on in the summer and just started hitting a lot of different isolation exercises and find myself gaining way more muscle mass and actually feeling like my muscles were worn out after a workout.
I want to give compound exercises another chance but since we moved I haven't been able to set up my home rack and have to go to the local gym which only has smith machines so my squat and presses get fucked.
Daniel Stewart
Well, at least you're doing something! :) We all work oddly different, I experience the opposite of what you do. After starting with a more powerlifting-style approach I have noticed that I gain a lot more muscle mass.
Camden Evans
Honestly, that seems like a pretty weird routine. If you're working out four times a week anyway, why not just do a standard twosplit, like upper/lower and modify it to suit your needs?
Landon Martinez
upper lower
>Upper1 Bench 1x5@pr, 2x5@95% of new pr Pullups 3x8 OHP / DB Row 3x8 Curls / Tric. Ext 3x10 Laterals / Facepulls 3x10
>Lower1 Squat 1x5@pr, 2x5@95% of new pr RDL 3x8 Shrugs 3x8 (with hex bar, so i kinda have to half-squat it) Abs 3x15-20
>Upper2 OHP 1x5@pr, 2x5@95% of new pr Pullups 3x8 Bench / DB Row 3x8 Curls / Tric. Ext 3x10 Laterals / Facepulls 3x10
>Lower2 Deadlift 1x5@pr, 2x5@95% of new pr FrontSquat 3x8 Shrugs 3x8 Abs 3x15-20
-lower: squat 4×10 leg press 3×10 abductions 3×10 leg curls 3×10 leg raises 3×10 weighted crunch 3×10
Ayden Perez
forgot the 3×10 laterals on lower body day
Nathaniel Jenkins
What's an upper back row?
Jordan Ward
Anyone here doing icf 5x5? Switched to it from SL a few weeks ago and I'm wondering if the accessory work is enough to make some visible gains Also how much should I be able to curl before I can switch to pull ups?
Christian Sanders
Ogus 7/5/3
Day 1 (Monday) Overhead Press - (do the scheduled percentage)
Flat DB Bench Press 3 Sets of 6-8 Neutral Close-Grip Lat Pulldowns 3 Sets of 6-8 Tricep Rope Pulldowns 3 Sets of 8 to 10 Alternating DB Biceps Curls 3 Sets of 8 to 10 Cable Lateral Raises 3 Sets of 8 to 10 (do one arm at a time) Rope Facepulls 2 Sets of 8 to 10
Day 2 (Tuesday) High Bar Barbell Back Squat - (do the scheduled percentage)
Stiff-Leg Deadlift 3 Sets of 8 to 10 Laying Hamstring Curls 3 Sets of 8 to 10 Standing Calf Raises 5 sets of 5 HEAVY Seated Calf Raises 3 Sets of 6 to 8
Abs - Hanging Leg Raises 3 Sets AMRAP
Day 3 (Thursday) Flat Barbell Bench Press - (do the scheduled percentage)
Incline DB Bench Press 3 Sets of 6 to 8 Hammer Strength Vertical Pull Machine or Seal Rows 3 Sets of 6-8 Single-Arm Tricep Cable Pulldowns (do one arm at a time) 3 Sets of 8 to 10 Low Cable Rope Hammer Curls or Barbell Curls 3 Sets of 8 to 10 Standing DB Lateral Raises 3 Sets of 8 to 10 Rope Facepulls 2 Sets of 8 to 10
Day 4 (Friday) Sumo Deadlift - (do the scheduled percentage)
Barbell Hip Thrusts 3 Sets of 6 to 8 Walking Dumbbell Lunges (Across Gym) - 2 Sets Standing Calf Raises 5 sets of 5 HEAVY Seated Calf Raises 3 Sets of 6 to 8
Abs - Hanging Leg Raises 3 Sets AMRAP
Nathaniel Collins
Beginner LP, Rate?
Daniel Collins
Your lats work harder than your biceps during a pullup. Start working towards doing a pullup instead of setting an arbitrary goal first.
Chase James
I would suggest more like this:
Bench Press & Deadlift Day =
Bench Press - 2x3, 1x3+ Spoto Press - 4x6 DB Incline Press - 3x8 Deadlift - 1x3+ or 2x1, 1x1+ Pendlay Row - 4x6 Chin Ups, Negatives if you can't handle it. - 3xF (8 max)
And then finish with your cardio of choice. You then have your: Primary Heavy Exercise Explosive Assistance Exercise Hypertrophy Assistance Exercise On all of your lifts, except for Squat where there is no good hypertrophy assistance exercise worth doing imho.
Connor Perry
1: 5 sets of bench, greyskull-type progression 5x10 Press superset with high rep barbell rows 5x15 face pulls Dumbell flies 3x12 machine bench 3x15 curls 4 girls Pullovers 2: Deadlift singles and doubles 3x10 Front squat 3x10 Trap bar deadlifts face pulls stiff leg dumbbell deadlifts- 3x20 hammer curls 4 gurls
Farmers walks - 120 lb dumbells for distance
3: 5 sets of Press greyscull type progression 5x10 Bench superset with lat pulldown face pulls lateral raises 3-5 sets snatch grip press Tris supersetted with bis
4: Front squat 3x3-7 power Cleans & snatches trap bar deadlift 5x10 Farmers walks - 120 lb dumbells for distance
5: Fuck around day if I have the chance
about twice a week I do 100 neutral grip chinups
IDK why I'm posting, people are just gonna shit on the volume
Leo Clark
what are your weight differences when you do similar workouts one after another? like wide grip bench > close grip bench > incline bench > dumbbell bench. OHP > seated dumbell OHP etc
Luke Torres
too much shit. do ss or similar program for 2-3 months then switch to something more sensible
Adam Howard
i think people are upset at the garbage level volume and retarded rep schemes
2x1, 1x1+ deadlifts? what the fuck training effect are you going to get from about 3 reps a week of deadlift?
Luke Brooks
hmmm
Oliver Brooks
god damn. you end your week drinking 6 cups of 4 batches from a french press? thats a lot of coffee
Isaac Baker
A Bench 3x10 Ohp 3x10 Incline press 3x10 Dips 3x10 + F Leg raises
B Deadlift 3x5 Weighted chins 3x8 + F Pulldowns 3x10 Suit case deadlifts 2x3x10(left and right side)
C Leg press 3x10 Straight deadlifts 3x8 Front squats 3x10 Chins 5x10 Side bends 2x3x10 (right and left)
I do 4 times a wek, so the schedule rotates. I'm mssing out biceps, I'm thinking to add curls to C.
Daniel Wright
i drink 24 cups of coffee and then i hyperextend my back hard as fuck
keeps all my muscles and my physical therapist confused
Jaxon Ross
Well, not much. The same muscles do get worked with Squats and Pendlay Rows though.
dafuq so much different exercises on one day Is the progress from this routine?
Jackson Sullivan
>he thinks you can only exercise one body part a day LOL nigger, adults have lives, sometimes you need to do full body instead of spending 7 days a week at a gym.
>Friday 1h cycling 3x(Abs, Superman, Push-up, Sideplank) 3x20-15 Latpull, 45s sest between stes 3x20-15 dumbell bench press, 45s rest between sets 3x20 lunges 15min rowing
>Saturday 2h-4h cycling MTB
>Sunday 2h cycling MTB 1h30 swimming
Ryder Johnson
Slightly modified TM, posting template
Squat 5x5 90% 5RM Bench/OHP 90% 5RM Deadlift 1x5
Front Squat 3x3 OHP/Bench ~80% 5RM Chinups weighted 3x5 or bodyweight 3xf Hyperextensions 5x10
Squat 1x5, set new 5RM Bench/OHP 1x5 set new 5RM Power Clean 5x3
My deadlift is shit and there isn't much in place here to help it progress. Any suggestions on changing it? Was thinking of volume, maybe 3x3 instead of 1x5. Possibly move it to Day 2 instead of hyperextensions but before chinups?
Jaxon Kelly
Been lifting for two weeks so apologies if I’ve fallen into memes
Arms/Chest: Bench 3x8 (70kg) Bicep Curls 3x8 (30kg) Dumbbell OHP (don’t know what to call it) 4x8 Pec Fly 3x8 Seated Row 3x8 3x6 Machine incline chest press Lat Pulldown 3x8 If I’ve got time 3x8 Dips
Legs: 3x8 Squat (100kg) 2-3x6 Deadlift (90kg, but want to make sure form is perfect so am going to drop back down soon) 3x10 Weighted leg extension 3x10 Calf tilt seat (recommended by a mate, unsure if worth) Depending on how much time left, sometimes do some back/chest and a few sets of chin-ups if possible Considering adding back extensions, would love advice on good back exercises besides DL
I train for an hour a day 6 times a week and more or less alternate workouts
Pls no bully
Brayden Richardson
I jump rope and shadow box every morning for about 30 minutes.
Then it's
A:
Push Press: 3 x 10 Full Squat: 3 x 8 Incline DB Bench / Incline Fly superset: 6+6 x 3 Cable Row: 5 x 10 Farmer's Carry x 4
B:
Trap Bar Deadlift Weighted Dips Weighted Pull Ups Prone Leg Curl Leg Raises
C:
Some sort of conditioning. Sometimes the prowler, sometimes heavy bag work.
My favorite complex is low weight trap bar deadlifts for 10-20, followed by ring pull ups (sometimes weighted and I'll drop the weight mid-way), followed by full squats to my lungs bursting with 115 or 135, then I might do some body weight. Sometimes I use push press instead of one of those.
Sprints when it's warm out are good too. I do:
400 m 2 x 200 m 4 x 100 m 2 x 200 m 400 m
Then I normally do a rest day or two before A.
Jose Thompson
A also got a doorway pull up + dip bar combo.
Best investment. Pump out a few sets before work, a few at night, and a few on rest days. I'm adding like 30-50 pull ups and 50-70 dips a day, 5-7 days a week. It's been better than any accessories in blowing up my arms and chest.
Leo Hall
A: Front Sqt: 5x3 Back Sqt: 5x5 OHP: 5x5 BP: 5x5 Bradford Press: 3x8 LegExt: 3x12
I do this because me and my gym partner monly have about 20-30 minutes a day to lift.
Xavier Baker
A - pull ups/lat pull downs (5x10) - deadlifts (5x1) or just back extensions (5x10) if I don't wanna strain CNS - lateral raises/shoulder press (5x10) - dips/tricep pull downs (5x10) - face pulls (5x10)
B - Bench (5x10) - Rows (5x10) - Curls (5x10) - external rotation (5x10) - Y raise (5x10), I dunno I think that's the name for it, its shit for your lower traps
After either I do core shit and biking for legs/cardio
I just do
AxBxAxB
Hudson Reed
Bill Star 5x5 Check the sticky breh
Levi Myers
A:chest and tris Bench 3x5 Incline dummbell bench 3x8-12 Cable flyes 3x8-12 French press 3x8-12 Rope extension 3x8-12 B:back and bis Weighted chins 3x5 Dumbell rows 3x8-12 Machine lat pull down 3x8-12 Barbell curl 3x8-12 Hammer curls 3x8-12 Weighted crunches 3x8-12 C:legs and shoulders Squat 3x5 OHP 3x5 Machine leg press 3x8-12 Smith machine calf raises 3x8-12 Lateral raises 3x8-12 Face pulls3x8-12 Plank 4xmax Fbw: Deadlift 1x5 Dumbell bench press 4x8 Pendlay row 3x5 ABCFxxx Please rate, I want to gain both size and strength
Can everybody in this thread for the love of god stop making their own routines? It wont work, most of these are trash. Beginners should stick to compound movements and compound movements only. This modified Greyskull program will suit everybody just fine until they reach more intermediate levels.
Day A) Bench Press or Overhead Press - 2x5, 1x5+ Chin Ups or Row - 3x5 Squat - 2x5, 1x5+ Dips or Hanging Leg Raise - 3x5
Day B) Bench Press or Overhead Press - 2x5, 1x5+ Chin Ups or Row - 3x5 Deadlift - 1x5+ Dips or Hanging Leg Raise - 3x5
Day C) Bench Press or Overhead Press - 2x5, 1x5+ Chin Ups or Row - 3x5 Squat - 2x5, 1x5+ Dips or Hanging Leg Raise - 3x5
Finish with some cardio if you want to cut or have more of a general fitness focus. Do negative chin ups if you can't do them normally. Replace Hanging Leg Raise with some other abdominal exercise if you can't do them. Dips & Chin Ups when done for 5 repetition without much difficulty should have weights added to them. Also, more /thicc/ bitches please.
Ayden Gutierrez
axbxa bxaxb
a 3x5 squats 3x5 ohp 1x5 deadlift 3x12 ab wheel 3xf dips 3x12 hammer curls
b 3x5 squats 3x5 bench 5xd3 power clean 3x12 ab wheel 3xf chin ups 3x12 machine curls
RATE ME bros
pls
James Morgan
This is just a slightly tweaked 531 BBB right? Looks good.
