Routines

Post your routines and critique others.

Wrote this up for a coworker a couple days ago.
Pretty much what I do.
Can't squat or deadlift since I fucked my shit up

>start with heavy stretching
>usually do some snatches/c&j work, heavy once per week
>bs/fs (alternating)
>ohp
>deadlift or cleans (usually just do deadlift 1 per week or two)
>sometimes also do bench depending on how i feel
>weighted dips
>weighted chinups
>lots of oly lift assistance work

extra shit on fridays
>back ext
>weighted paused situps
>handstand pushups

>yoga on rest day (sunday)

doing this 6 times per week. mondays are usually PR, the rest of the week is volume/technique work. if i feel extra good i have intensity day which means that i'll work with close around 80-90% of my max. deload week every 4 to 6 weeks depending on feels

Seems unique. What's the results like

>all that 100000 isolation exercises
You have OHP and dips, you have pull ups and bench press, you have fucking squats but instead of focusing on good ol' compound movements you just do 5000 incline reverse cable JERKING OFF.

desu feels like you've been hit by a truck from tuesday forward until next monday but results make it worth it. even though hard work is only done 1 per week, the volume work is still at high % and tiring as shit

good thing about it is that it's fun. it's not really a routine set in stone (apart from main compounds and oly lifts) but more like what do i feel like doing today. it never gets stale because of it

Looks like someone fell for the SS meme
If you also read anything I can't do squats. Nor can I do dips. Torn ligament a while ago, still feel it in that movement
Takes me 1.5 hours on average, a bit more if I'm going slow
No need to sperg out user, suggest an alternative instead
Also nothing wrong with supplementary isolation work.
Or did you also fall for the chin ups work your biceps enough meme too

>Squat day, bench day, dead day, ohp day, arms

heavy compound first, then accessories afterwards. volume/frequency/intensity of accessories is adjusting accordingly

sometimes i'll repeat a movement later in the week for more frequency, light squats before deads, etc.


meh, works for me, simple brosplit style routine with a lot of leeway.

Also you realize the exercises in brackets are just a suggestion of an exercise variant. You don't do them all. Ie for horizontal row, you just do one of those

I'm doing Greyskull with some accessories.

Monday:
Bench/OHP 2x5 1x5+
Squats 2x5 1x5+
Chin-ups 2 sets
Calf Raises 2x15-20

Wednesday:
Bench/OHP 2x5 1x5+
Deadlift 1x5+
Shrugs 2x15-20
Kroc rows 2x15-25

Friday:
Bench/OHP 2x5 1x5+
Squats 2x5 1x5+
Bent over row 2x6-8
Dumbbell flys 2x15-20

Mon:
OHP - 3X6
Squat - 3X6
deadlift - 2X6
Pec Deck - 3X10
Pulldowns - 3X10

Wed:
Bench - 3X6
Weighted pullups - 3X6
OHP - 1X6
Lateral raises - 3X8
Close grip bench - 3X8

Thurs:
Front squat - 5X8
High rack pulls- 3X5
Hamstring curl - 2X12
Calf raise - 5X8
Farmers walk X 3

Fri:
Incline BB bench -4X8
T-Bar row - 3X8
Single arm pulldowns - 3X8
Db shoulder press - 3X10
Across body hammer curls - 3X10
Lateral raises - 4X10

Rate plz

Consider starting rehabbing, can't skip compound because you think they are a meme.
3x5 Seated OHP: If you are considering doing those, the barbell standing version is better for strength purposes. Peck deck and cable flies are enough for chest. Make sure to hit more shoulder, don't forget all triceps heads. Pull: Vertical and horizontal pulls are great together. Hammer and regular curls did wonders for me. Legs: Lunges, glute-ham raises, hip thrusts. Also 40-80 total reps per muscle per session.

PHUL variant.

I just cannot do heavy deadlfits and squats on the same day.

Can't standing ohp. That's what snapped my shit up
Hence no deadlift or squat
Hypetextended too much under load

I do hex bar deadlifts but stopped recently because tore a tendon in my finger(non lifting related)
All I'm really missing is squats but heavy leg press does treat as a replacement (nearly 8pl8 per side)

Sorry to hear that, look for ways to recover. So I guess Lunges won't be a thing any time soon. Besides that my advice stays the same, but add Pullover(for Serratus Anterior) and direct abs/oblique exercises.

A
Deadlift 3x5
Pull-ups 3xF
OHP 3x8
Random bicep excercise

B
Squat 3x5
Bench Press 3x8
Row 3x8
Random triceps excercise

xAxBxxAxBxAxxB

Abs when I feel like it, usually a couple sets hanging leg raises or decline crunches until failure

R8 me brehs

Side bends and abs are both listed lol but thanks
I'll look into pullovers perhaps though

A
Bench 2x5 1x5amrap
Row 2x5 1x5amrap
Squat/ deadlift 2x5 1x5amrap (I workout three times a week mon/wed/fr, on wednesday i do dealift)
DB Flys 3x12-15
Facepulls 3x12-15

B
OHP 2x5 1x5amrap
Pullups 2x5 1x5amrap
Squad/deadlift 2x5 1x5amrap
Dips 3x8
Lateral raises 3x12-15

I started with SL but i figured my upper body was lagging behind (bench 60kg squat 100kg) so I decided to do more upper body volume.

PULL
deadlifts 1x5+/Bent over row 5x5
pullups/chinups 3x12
cable rows 3x12
face pulls 5x12
hammer curls 4x12
dumbbell/barbell curls 4x12 supersetted with forearm curls 4x12
PUSH : bench press 4x5/1x5+ or 4x5/1x5+ OHP
bench press 3x12 or OHP 3x12
incline dumbbell press 3x12
3x12 tricep pushdowns Supersetted with 3x20 lateral raises
3x12 overhead tricep extensions
LEGS :
Squats 2x5/1x5+ or 3x12
3x12 romanian deadlifts
3x12 sumo deadlifts
3x12 leg press
3x12 leg curls
3x12 hamstring curls
5x15-20 calf raises
PPLPPxx
+ some accessory traps/forearms/abs and 3x a week HIIT : xHxHHxx

Regular dradlifts after Romanian and sumo is taking on the body no?
I'd take dradlifts off pull day

I just adjusted the program after how I felt like, I love deadlifts and that's why I 'separated' them between 2 different days, also I do conventional deadlifts once a week, PULL1 is deadlifts, PULL 2 is bent over rows, so u get the idea

5/3/1

Day 1 - Military Press
Military Press 531 SS Pullups
Push Press Joker's SS Pullups
Barbell Row 5x10 SS Dips
Abs + Calves

Day 2 - Deadlift
Power Clean 5x3
Deadlift 531
Front Squat 5x5-8
Abs + Calves

Day 3 - Bench
Bench 531 SS Chinups
Incline Bench 5x10 SS Chinups
Pendlay Row 531 SS Dips
Abs + Calves

Day 4 - Squat
Power Clean 5x3
Back Squat 531
Snatch Grip DL 5x5-8
Abs + Calves

Not sure if I should start doing abs superset with other lifts, I usually end up doing only 1 or 2 sets of abs (or none) at the end of the workout because I'm already 1.5 hours there, am fatigued and still need to do some stretching after lifting.

>guy who works out but doesnt get any sick results
you gotta choose if you want to do bb kind of thing or strength kind of thing. 3x8 is kind of in between but wont make results either way

>3x8 is kind of in between but wont make results either way

Are you a fucking retard?

A:
>Push Press: 6 x 3
>Romanian deadlifts: 4 x 8
>Leg extension: 3 x 12
>Chinup: 3 x 8
>Chest Dip: 3 x 8
>Preacher curl: 3 x 12
>Hanging leg raise: 3 x 10

B:
>squat: 3 x 6
>Incline DB bench: 4 x 8
>T bar row: 4 x 10
>CGBP: 3 x 10
>Facepull: 4 x 15
>Neck Curls: 3 x 20

C:
>Deadlift: 5/3/1
>Volume Deads: 5 x 10
>Overhead Press: 6 x 3, 1 x 10
>Chinup: 3 x 8
>Chest Dip: 3 x 8
>Leg Raise: 3 x 10

Monday-
Deadlifts 135x10, 225x8, 315x5, 405 for 5 singles (no belt double overhand)
50 pullups as long as it takes

Tuesday- 30-45 minutes cardio. Summertime it's hiking or swimming, winter it's usually incline treadmill
30 minutes stretching

Wednesday- Squats 135x10, 225x10, 315x5 for 2 sets
200 calf raises usually 4 sets of 50

Thursday- Overhead press 100x10, 135x10, 155x8
Push press 175x5 for 2 sets, 195x3 for 3 sets
100 pushups 5 sets of 20
15 minutes stretching


Friday- Bodybuilding work for whatever is lagging behind

Standing one arm tricep extensions 6 sets of 10
Hammer curl and strict curl 3 sets of 10 each
Bent over row 3 sets of 10
Bent over rear delt raise 5 sets of 20 with light weight

30 minutes incline treadmill

A :
>Pull Ups 3x5
>Bench 5x5
>Deadlift 3x5
>Overhead Tri's Extentions 5x8-12
>Forearms and Traps 5xF

B :
>Squats 5x5
>OHP 5x5
>Cable Row 5x8
>Overhead Tri's Extentions 5x8-12
>Forearms and Traps 5xF

This routine is adapted to me, my morphology and my job
Don't need Biceps accessories cause used erryday at work
Triceps's longhead is lacking so that explain the repetting accessories

ughhh pls tell me he's only doing 3 exercises a day. That's too much

Why does no one post the weight theyre using?

6-7 exercises is too much? user you've been on here for too long

Because it's constantly changing. I'm op I'll post mine I guess
Cutting right now so 190 bench, 140 ohp, I pl8 incline bench if I do it, 60lb for triceps extension superset to close grip press with the same bar
T bar 2 pl8, haven't done bent over in forever. Used to do weighed pull-ups, ranged from 1pl8 to 30lb depending on my weight
100lb db shrugs
7pl8 25 leg press, did 305x4 squat high bar before fucked my shit up and deadlift like 355x4, recently did hex bar 3pl8 20 for 5
Db side bends 65lb
Planks I put a pl8 on my back and go as long as I can
Anything else?

for a beginner. nigga pls

Still see no issue lol
Most gym newbies start off with a bro split doing like 8 exercises to the same body part.

I'm just doing SS. Currently cutting

Is SS good for a beginner?

Fxuluxx, pretty unbalanced imo, why not just fxpplxx

yes
it is the single most effective program to get you strong

Can someone help me on an intermediate push/pull routine please?