OHP 12/8/6/6 lateral raises 12/10/8 bent over lateral raises 12/10/8 Dips 3x10
Hyperextensions 15/12/10/8 side bends 15/12/10/ seated twists 3x40 planks 3x hanging leg raises 3x20 crunches 15/12/10
Xavier Edwards
Wouldn't do shrugs the day before your deadlift
Cooper Sullivan
>arms
Lucas Sanders
Makes sense actually. Maybe I could move it to pull day instead. Any other suggestions? Any other negatives about this routine? Don't hold back young user
Isaac Sanchez
Mon: Squat with misc legs, triceps etc Tues: Bench (full press) with misc chest shoulder, tricep if i didnt do mon Weds: Rest Thurs: Deadlift and back acces Friday: Bench (boards) misc accesories/Squat if taking Sat off
Sat: Optional Squat, legs, misc back work
Brandon Johnson
are you allowed to post here if you're cutting?
Aaron Hall
R8 H8 M8
Day 1 - Military Press >Military Press 531 / Pullups 3x10 / DB Side Bends 3x10 >Push Press 3-5x5/3/1 / Pullups 3-5x10 / DB Side Bends 3-5x10 >Barbell Row 5x10 / Pushups 5x10 / DB Side Bends 5x10
Day 2 - Deadlift >Power Clean 5x3 / Hanging Leg Raises 5x10 >Deadlift 531 / Hanging Leg Raises 3x10 >Front Squat 5x8 / Hanging Leg Raises 5x10
Day 3 - Bench Press >Bench Press 531 / Chinup 3x10 / DB Side Bends 3x10 >Incline Bench 5x10 / Chinup 5x10 / DB Side Bends 5x10 >Pendlay Row 531 / Dips 3x10 / DB Side Bends 3x10
Day 4 - Back Squat >Power Clean 5x3 / Hanging Leg Raises 5x10 >Back Squat 531 / Hanging Leg Raises 3x10 >Snatch Grip SLDL 5x8 / Hanging Leg Raises 5x10
I probably should include some back isolation like good mornings or hyperextensions into the squat/deadlift workouts. But I'm not really sure how. Also my gym sucks and has the hyperextension station in a different section than the free weights, so walking back and forth across the gym to do a superset sucks balls. So I'll probably just add Good mornings as I can do them right where I squat/deadlift. Any tips as to how to incorporate them?
Brody Bell
That depends friend. Is this your first cut... Or your second?
Shit ton of cardio everyday, but slightly less on lift days
Dominic Turner
Going to stop doing pistols and start doing hill sprints at the end of the workout instead of jogging. Also I add in curls and dips for arms. I also do way more than 3x8 pullups. The reason there is a bunch of weird exercises is because I only have one set of adjustable dumbbells, so I need to make exercises harder at lower weight. This is a Scooby custom workout btw
Cooper Thomas
A Squat 3x5 Bench Press 3x5-8 Rows (usually cable or db) 3x8 Accessories: Biceps & abs, usually hanging leg raise and BB curls
B Deadlift 3x5 Pull ups 3xF OHP 3x5-8 Accessories: Triceps & abs, usually decline crunches and cable extensions
xAxBxxAxBxAxxB
Accessories are more to please my inner gymbrah and because it is fun ans not something I feel is nessecary
Only been lifting for about 1 and a half month so far after a very long break but this routine worked great for me before and is working great for me now. I have added weight pretty much every session and most of my lifts are up by ~25% so far
Gabriel Ross
Bump Other suggestions? Is this routine good?
Nathan Cooper
>no delts
Isaiah Mitchell
Greyskull but with Chin-ups and Rows as accessories, and also some bicep and tricep work sometimes. I always worry about the damn accessories, how many to add, which ones to add? Right now I do two main lifts (as the book describes them) and two accessories each session.
Logan Turner
Bump
Xavier Long
Upper lower split 5 days a week
L/U/Rest/U/L/rest/U
First lower day: heavy squats, dl accessory and other shit 2nd lower day: heavy dl, front squat and other shit
first and third upper day: bench, 2 back movements, incline bench, other shit middle upper: OHP, 2 back, cgbp, other shit
Thurs: Front squat - 5X8 Stiff legged deadlift - 3X8 Hamstring curl - 3X12 Calf raise - 5X8-15 Farmers walk X 3
Fri: OHP - 3X6 Incline BB bench -4X8 Db row - 4X8 Single arm pulldowns - 4X8 Db shoulder press - 3X10 Across body hammer curls - 3X10 Farmers walk X 3 Lateral raises - 4X10
Kevin Lopez
I've been doing calisthenics for 2 years, lifting for 3 months. Is this a good routine to maintain slow, consistent gains in both pursuits?
B >muscle ups on rings (can do non-consecutive ~25 before form suffers) >rings archer pullup 8 x 3 per side >handstand practice (working up to freestanding pushups) >random calisthenic shit like planche/lever progressions, making sure I can still do pistols & one arm pushups, etc.
Help me guys, I've been doing Greyskull LP and boxing training on the side and I feel like I keep failing at most lifts each and every week. I assume it's because of issues with recovery. I'm thinking about trying out -> 3x5 -> 5x3 - > 3x3 for a few months instead of deloading all the time, worth it? I will add that I run for 20-30 minutes after each training session, so it looks something like this. Also, even with 5x3 and 3x3 for example I will keep the AMRAP as the last set.
I might throw in some more boxing on either Friday or Sunday, but that is optional depending on my mood and if somebody wants to come down to the ring and spar without a judge/trainer around.
Dominic Russell
Veeky Forums routines always bring a laugh. Here is a better base structure to developing a program.
Day One Chest Lats Traps
Day 2 Legs Lower Back Abs
Day Three Off
Day Four Shoulders Upper Back Biceps
Day Five Off
Christopher Jones
So currently I can do 25 reps of pic related but only 3 actual push ups without fucking up the proper form . I was wondering what would be the path to progress up to a moderate number of reps of actual push ups (25 +)
>Increasing even more reps on pic related >Continue doing full push ups only and slowly start picking up from there.
I reckon being weak as fuck but some advice would be great
