Routine Rate Thread

As well as the rest of the leg day: squats hack squat etc

Sure no problem, squats can also be enough for legs. Start off simple with good compounds and experiment from there, try to get a feel for how your body works and which exercises work best for you

That's a relief I'll do that for sure. I always worried that by neglecting hamstring curls I'd miss out somehow

Day One
Power Clean – 4x5, 1x3
Pause Squat, 2s parallel hold – 1x3, 1x2, 6x3
Lunge Jumps – 3x12
Dumbell Step-Ups – 3x8, each leg
Dumbell Split Squat – 3x8, each leg
Bicep Curls – 3x10
Day Two
Split Jerk – 4x5, 1x3
Explosion Bench – 1x5, 1x4, 5x3
Diamond Push-Up – 2x10, 1x12
Romanian Deadlift Shrugs – 3x8
Dumbell Incline Press – 3x8
Dumbell Rows (Supersetted with DB Incline) – 3x8
Day Three
Dumbell Hang Snatch – 3x5 each hand, 2x3 each hand
Back Squat – 5x5, 1x8
Pull Ups – 6 wide, 6 mid, 6 close
Deadlift – 2x6, 1x4
Seated Row (Supersetted with deadlift) – 3x6
Barbell Iso Curls – 3x10, 3s hold
Day Four
Hang Clean – 4x5, 1x3
Bench Press – 2x6, 2x5, 1x4
Dumbell Romanian Deadlift Shrugs – 3x8
Dumbell Shoulder Press – 3x8
SL Hip Bridge (Supersetted with DB Shoulder Press) – 3x8, each leg
Resisted Push Ups – 2xF

Is it alright? Any missed muscle groups?

Brehs, help me out. Would you rather do

PushxPullxPushxPullx

or

PushPullxPushPullxx

Variant 1 obviously has 1 workout less per 2 weeks, but it just looks like there would be so much more rest when not training on consecutive days. Any thoughts?

Push:
>I would alternate barbell and dumbbells for OHP and BP
>I would ditch the shrugs and focus on different lateral raise variations with more sets
>I would vary the triceps extensions you do each workout
>Super high rep dips are better than weighted and also doing triceps/chest specific varients of dips aren't good exercises economically. Do a standard parallel bar dip with a slight lean and neither a too wide nor too narrow grip. Your elbows and rotator cuffs will thank you.

Pull:
>Standard BB rows are complete ass. Your time could be better spent doing more pull-ups and pull-up variations for optimal lat development
>Do reverse flye variations on push day. (See push above) replace with face pulls
>In all honesty if you want the most bang for your buck trap exercise look into Olympic snatches and high pulls from the hang position.

Legs:
>I would alternate split squats and lunges each training session
>switch RDLs to Dumbbell RDL and do them at high reps with an extremely low tempo.

Overall 6/10

Ask me how I know you have been lifting for 18 months or less.

Breddy good/10 if you are a late novice level lifter. Youre gonna have to switch things up eventually as you are going to be banging your head against a wall in order to progress

Depends completely on exercise selection and your ability to recover babe. Post routine

So many meme exercise variations. I would worry about benching twice your body weight before doing things like "explosion bench"...

What is the goal of your training dude?

This routine was given to me by the weighttraining teacher at my school. The routine itself is an adapted form of a lifting program for the University of Delaware. So I think this routine will emphasize strength and explosiveness. I, on the other hand, just want to get strong and look strong.
The names of some the lifts are pure memery, you could easily just call an explosion bench a pause bench, but I didn't come u[ with the routine.

Here, these are essentially the workouts as they are given to us. Just put your 1rm for certain lifts into the excel file and it gives you what weights to do. Its great for me because I'm lazy as hell.

What are your lifts and how long have you been lifting? I'll hook you up

...

H-hook me up with what?
Ive been lifting since about the middle of september. Havent made much progress on bench but recently started taking creatine, pumped out the set easily today.
Bench: 130
Squat: 205 (although I'm not sure if I went parallel. Teacher says my form was good, but I can barely go parallel with the weights the program gives me)
Deadlift: 245 (havent tested max since I started)
Power Clean: 145
OHP: 105

My main issue is that the only place I can work out is in my school's weight room, during class. It seems every gym I could use otherwise is just some pussy "fitness club" with rows of treadmills and dumbells that go up to 50.

First of all you are by all accounts a novice and the person that told you to do that routine is objectively a terrible strength and conditioning coach...

A: Push
>(5x5) OHP / Flat BP (alternating)
>(3x15 @ 60% 5x5 training weight) The opposite press you did 5x5 that workout. You can alternate flat bench press with incline Bench Press
>(4x10 to 15) Dumbbell Lateral Raise variations / Reverse Flyes
>(5 sets) Triceps Extension variations

B: Pull
>(1x5), (3x3) Deadlift (all sets done with same training weight
>(6x5) Weighted Chin-ups / (6x15) Bodyweight Pull-ups (alternating)
>(5 sets) Biceps Curl variations

(Drop deadlifts from every 2nd pull workout: B2 and just do pull-ups and curl variations)

C: Lower Body
>(5x5) Back Squat
>(3x10-15) Barbell Front Squat / Dumbbell RDL (alternating)
>(2x10) Deep Barbell Lunges
>(5 sets) Calf Raise variations

A1 B1 x C1 x A2 B2 x C2 x Repeat ...etc.

Sorry if this is formatted like ass, I'm on my phone at work right now. The above routine is night and day superior than what that "coach" gave you. Let me know if you have any questions bro.

It's also worth noting that if you wanted to add dips or push-up variations you could easily work them in at the end of your push days if you can handle the extra volume.

Thanks.
I believe the program was built for athletes, and everyone in the class got the same paper. No real personal customization besides 1rm.

Cheers mate

Getting back in the gym with Candito's LP and I'm concerned that I might be fucking it up badly since I'm mixing control and hypertrophy

Heavy lower:
Squat 3x6
DL 2x6
Front Squat 3x8
Snatch grip DL 3x8

Heavy upper:
Bench 3x6
Dumbbell row 3x6
OHP 1x6
Weighted pull-ups 1x6
Lateral raises 3x8
Reverse flys 3x8

Control lower:
Paused squat 6x4
Paused DL 3x4
Rack pulls 3x4 w/ pause at the top for as long as possible because I'm mainly trying to improve weak grip
Farmer's walks 3xF once again trying to improve grip

Upper hypertrophy:
Bench 4x8
Incline 4x8
Dumbell row 4x8
Pull-ups 4x8
OHP 3x10
Hammer curls 3x10
Lateral raises 4x12
Reverse flys 3x12

monday
clean and press 6x3
high pulls 6-8x2
2x20 leg raises

wednesday
deadlifts only, 7-12 sets x 3-6 reps

friday
front squats 5x2
bench press 6x3
curls, facepulls 3x10-12 and 3x20
2x20 leg raises

Rate my PPLPPLX?

Push 1:
Bench 5x5
DB Bench 3x6-8
Weighted Dips 3x8
Single arm jammer 3x8-10
Skullcrushers 3x8-10
Cable fly 3x10

Pull 1:
Deadlift 1x5(working set)
Weighted pullup 3x5
T bar row 3x8
Shrugs 3x10
Barbell curls 3x10
Forearm work 3x10

Legs 1+2:
Squat 5x5
Barbell hip thrusts 3x10
Leg press 3x10
Calf raises 3xF

Push 2:
OHP 5x5
Incline DB Press 3x6-8
Close grip barbell press 3x10
Weighted dips 3x8-10
Lat side raises 3x10
Cable pulldowns 3x10

Pull 2:
Pendlay rows 5x5
Weighted chinups 3x5
Kroc row 3x6-8
Machine row 3x10
Hammer curl 3x10
Conc. Curl 3x10
Forearm work 3x10

1 set of ab work every other day

A-
Light Squat 2x5 (75%)
Deadlift 5x5
OHP 5x5
Light OHP 1xF (75%)
Row 5x5
Pullups 2xF
Biceps 5x5

Rest

B-
Light Deadlift 2x5 (75%)
Squat 5x5
Bench 5x5
Light Bench 1xF (75%)
Shrug 5x5
Pullups 2xF
Biceps 5x5

who is this qt pa2ty?

I'd just stared back after 6 months off, I've used this program before with great success tbf. On a cut atm, so 3x5 is optimum.

AxBxAxxBxAxBxx

A-
Bench- 3x5
Squat- 3x5
P-rows/ B-rows- 4x5
Behind the head skull crushers- 3x8
Bicep curls/ incline curls- 3x8
Good mornings- 2x10
Cable crunches- 2x15

B-
Overhead Press- 3x5
Squats- 3x5
Deadlifts- 3x5
DB press- 3x8
Lateral raises- 3x8
Pull ups- 3x10
weighted Captains chair- 3x12

isn't deadlifting 2 times and squatting 3 times on the same week a bit too much?

Day 1 – Chest
- Bench 5/3/1 with first rep last
- Incline Bench 5x10 @ 50-70% WM
- Face Pulls 5x10
- Chestly Flyes 3x10
Day 2 – Deadlift
- Deadlift 5/3/1 with first rep last
- Squats 5x10 @ 50-70% WM
- Pull ups (bodyweight) 5x10
- Incline Curls 3x8
- Reverse Curls 3x8
Day 3 – Shoulders
- OHP 5/3/1 with first rep last
- Bench 5x10 @ 50-70% WM
- Face Pulls 5x10
- Lateral Raises 3x8
Day 4 – Squats
- Squats 5/3/1 with first rep last
- Deadlift 5x10 @ 50-70% WM
- Pulls ups (weighted) 3x6 or F
- Dumbbell Row 3x8

Nah man, this is whys its my starting routine after I take a break.

It got me to, 125kg squats x 5 and 165kg deadlift x1, 50kg OHP x 5 and 85kg bench x 5.

I normally stall at this point if I'm cutting, the physical gains are pretty good tbf, But then I move onto something thats weekly progression instead of just adding 2.5kg onto each lift every time I lift.

Weight your pullups
If you're doing bicep work, you should be doing it in the hypertrophy range

Can't do strength bicep training?

Not this guy but-
Its pretty pointless bro..

You strength train the big movements.
Strength training a curl ( a movement that uses one muscle and never used IRL) is a waste of your time

Pls rate mine pls