Here is mine. I don't have gym member ship any more, and I have been doing calisthenics for the past few months. Haven't put on a pound, didn't focus on eating, just did the standard bodyweight routine picture. I made this on scooby's website, I only have two dumbbells that go up to 65 pounds if I take all of the weight off one and put it on the other. Is that enough for single legged deadlift? Should I quit distance running and do HIIT hill sprints on off days for maximal leg gains outside of the gym?
Juan Moore
I should add, I do this three times a week. Monday Wednesday Friday.
Colton Thomas
Monday: HEAVY SQUATS/LIGHT DEADLIFTS (SUMO) Accessory: Leg press, lying leg curl, light OHP, abs.
Wednesday: HEAVY BENCH PRESS Accessory: Skullcrushers, dips, OHP, calves.
Friday: HEAVY DEADLIFTS/LIGHT SQUATS Accessory: Back/lats exercises, close grip bench, barbell curls, abs.
Sunday: Pushups, pullups, dips.
Matthew James
are you intentionally doing hipster alternatives for everything? > single leg squats instead of squats or front squats > flat db press instead of barbell flat bench or incline db press > sldl instead of deadlifts > wide grip pullups instead of regular > db press instead of barbell ohp > hanging leg raise instead of literally anything > cardio (say goodbye to your gains)
David Garcia
Wanting to try a U/L or even a PPL meme for a while, any suggestions? Strength progression is the most important factor.
Alexander Diaz
I don't have a gym member ship. I have two adjustable dumbbells, as I stated in the op that only go up to 65 lbs if I take all the plates and out them on one dumbell. I don't have a powerrack. I wish I did, but I don't. Also the ohp and bench are single armed
Matthew Torres
Also for pull ups I am not doing 3x8 wide. I am doing a program called 50 pull ups, because 3x8 pull ups is nothing especially after calisthenics.
Charles Fisher
Oh look, another thread where I don't get feedback. Am I missing anything on this routine? Any weaknesses? Torn adductor muscle so the stabilization of squats and conventional deads is inflammatory.
Looks balanced overall though the volume seems a bit excessive unless you're an advanced trainee. In which case I doubt you'd ask anyone here for routine advice.
Kevin Green
I lifted for 3 years, was injured for 5 months this summer. Did PHUL for about 2 months to get back into it and now I'm looking for higher volume as I go for 260 this winter.
Advice can come from anyone and feedback is always good to look at program balance.
Jordan Wilson
someone give me a routine for novice woman lifter
Joshua Watson
1x do the laundry 1x cook me dinner 7 times pr week. bitch ;^)
Ryder Butler
I'm a man you fucking autist it's for my friend. I'm not sure if SL would be good for her. but I told her to do SL and added accessories like glute bridge, one Variation of curls, pulls ups, chin ups, and triceps and lat pull downs. obviously I split them up for A and B
Kayden Williams
Have her do a few clean and jerks if you know what I mean.
Chase Edwards
After I finish my run of jacked and tan 2.0, I was thinking about doing a CMS-MS sheiko cycle.
Has anyone had experience with the advanced sheiko templates? Is there a good way to incorporate autoregulation in them? I'm fairly sure volume acclimation won't be a problem after j&t, so I'd like to incorporate a set close to failure once in a while to gauge fatigue.
Juan Kelly
...
Kayden Gutierrez
btw this isnt mine but i saw it earlier and it looks good.
Asher Turner
Looking for a 4 day routine, catch is I would go on Mondays, Wed, Thu and Friday since that what my schedule will look like next semester.
I was thinking something like this: >Monday: Full upper body >Wednesday: Legs/Lower back, basically do squats and deadlifts >Thursday: Push day >Friday: Pull day
My lifts are slowly going into intemediate levels, I'm few weeks away from doing The Press 1pl8 for reps.
Thoughts?
Hunter Ross
Is this any good? (Cardio isn't included, but it's usually just swimming/jogging)
Thursday: Legs/Bi's Highbar Squats 5x5 Lying Leg Curl 4x8 Leg Accessory 3x8 (please recommend one for me) Leg Accessory 3x8 (please recommend another for me) Dumbell Curl 4x8 Chinups (palms facing each other) 3xF
Friday: Rest
Saturday: Rest
Sunday: Back and Shoulders Deadlift 5x5 Barbell Row 4x8 Back Extensions 3x9 Reverse Grip Cable Fly 3x8 Dumbell Shoulder Press 4x8 Side Laterals to Front Raises 3x8
I am considering doing abs on rest days.
Nicholas Nelson
Forgot to add
on chest tris day after cable flys i do
one handed cable tricep extension 3x8 two handed cable tricep extension 3x8 dips 3xf
This with upper accesories of weighted pull-ups, rows and OHP. Interchangable accesories of chest flyes, bicep curls and face pulls. Going for strength and hypertrophy.
Bentley Hughes
I have 2 different push and pull routines, and sometimes an arms day.
1a
bench press db 4x6-8 ohp db 3x12 Hip thrust some random chest/tri/shoulder work I like to do that time abs
2a
low lat pull 4x8 db rows 3x6 end pull 3x15 (DL but higher than ground level) lat pulldowns and some biceps stuff
1b ohp db 4x6-8 bench db 3x1 Hip thrust some shit here as well abs
2b db row 3x12 RDL db 3x8 lat pulldown and some random biceps shit
I have bad knees dont do legs properly, can do the mentioned alright
No calves right now as my ankles have been a bit shit lately as well, started a new job that makes me stand 8 hours a day so that has something to do with it.
I like my routine, it works alright
Charles Ortiz
5x5 Barbell back squats (squat using a chair)
5x5 OHP 5x5 BENCH Press 5x5 Barbell row 5x3 Deadlift 5x5 Behind neck Press 5x5 Barbell curl 5x8 Tricep pull downs or skullcrushers pending on what I feel like 5x25 calf raises
