ITT we post our routines and anonymous people criticise them

reddit.com/r/Fitness/comments/5icyza/2_suns531lp_tdee_calculator_and_other_items_all/

Good goym, listen to Boris, he will guide you.

Is it a custom plan?

Jesus fuck, if a routine needs THIS much micromanagement it isn't worth doing.

>reddit

it's really not that complex 2bh lol

6-7 working sets then a secondary lift, after that i do whatever accessories i want

not anymore complex than gzcl

Hitting up Garrett Blevins' late novice program once the gym finishes its bank holiday tomfoolery.

I enjoy fullbody workouts more than anything else but TM is getting dull, too much of a slog and not enough volume/variance.

I am doing this one.
First actual program I'm on, been lifting for a year but with no program so my gains have been pretty shit.

Really liking this program though.

fwiw i found TM much more miserable than any other routine i tried

this includes Sheiko

>Disregarding advice because my autistic friends online tell me its cool to hate the website it comes from

I just try to make sure I do all the workouts as many reps as I can.

I always do squats, calf raises, leg extensions, and thigh curls on leg days

and bench, curls, barbell rows, pulldowns, stand up flys and bent over flies and the flies you do leaning on your back, and military press and the rope windy thing with the weight on a string

Week 1 – Day 1
Front squat80%, 5 x 3
Paused front squat (2 second pause in the bottom position)4 x 8
Split squat (bar held like in a front squat)4 x 8
Optional bonus work: Leg press, leg extension, hack squat. You can pick one or two for 3 sets of 8-10 reps.

Week 1 – Day 2
Bench press80%, 5 x 3
Full range dumbbell press4 x 8
Close-grip floor press (1 second stop on floor)4 x 8
Optional bonus work: Dumbbell triceps extension, EZ-bar triceps extension, rope triceps extension. Choose one or two for 3 sets of 8-10 reps.

Week 1 – Day 3
Deadlift80%, 5 x 3
Deficit deadlift (standing on 2" plate)4 x 8
Bent over barbell row (torso parallel to floor)4 x 8
Optional bonus work: Barbell or dumbbell shrugs, chin-ups/pull-ups, leg curl. Pick one or two for 3 sets of 8-10 reps.

Week 1 – Day 4
Push press80%, 5 x 3
Military press4 x 8
High incline (60 degrees) dumbbell press4 x 8
Optional bonus work: Dumbbell lateral raise, dumbbell front raise, barbell curl. Pick one or two for 3 sets of 8-10 reps.

too many reps

lift heavier, fail sooner.

5'7" and 200lbs. Started lifting again after a year and a half a month ago and made some small gains. I'm cutting so I don't know if this is routine is right for me.

Is this a good program to do after completing SS? No bully pls

>these are the kind of retards that complain about no gains

nigger i'll use any site that has decent resources

PPL is the dogshit split. Either do an U/L split or continue to do fullbody 3x per week.

strengtheory.com
canditotraininghq.com/free-programs/

But at a certain point heavy Squats and Deadlifts (candito asks for 3x6 or 2x6) is just too much imo.

rate my routine please, PPL.

A A x B B L x

Pull A
Deadlift 5x5
Seated rows 5x8
Lat pull down 5x8
Hammer curl 5x8
Preacher curl 5x8
Forearm curl 3x15

Pull B
Deadlift 5x5
T bar row 5x8
Behind the neck lat pull down 5x8
EZ bar curls 5x8
Concentration curls 5x8
Reverse forearm curls 3x15

Push A
Incline bench 5x5
Bench press 5x5
OHP 5x5
Deltoid flies 5x8
Tricep pushdown 5x8
Sitting tricep pull over 5x8

Push B
Decline bench 5x5
Chest flies 5x8
Behind neck OHP 5x5
Arnold press 5x8
Skullcrushers 5x8
Dips 5x8

Legs
Squat 5x5
Leg curl 6x8-12
Leg extension 6x8-12
Calf raises 6x8-12
Pushups 60
Pullups 30

Abs
Decline sit ups 3x15
Plank 1:00min+
Torso rotation 3x15 each side

i do abs twice a weeks.

How do you rate the Sheiko stuff? I want to get stronger but have no real interest in competing.

A
Bench 3x5
Squat 3x5
Cable rows 3x8

B
ohp 5x5
diddly 3x5
DB curls 3x8
Tricep rope extension 3x8

ABxABxx hows this look. been lifting for 2 years

should i do ABABAxx then alternate BABAB

People consider this complicated?

This, that shit will destroy you eventually and your deadlifts will always suffer after squats

have you dyels even tried it?

Your body does a better job at adapting to heavy loads than you think. Its all about starting light and working your way up.

Plus you're only supposed to do it for a short time period.

...

>lifting for 2 years
>asking how this looks

Rest atleast a day between doing squats and deadlifts and between OHP and bench

No squats, deadlifts, or BP?

kek

whats a good routine for auschwitz survivors? I don't want to fall for the SS meme(bad mobility, lordosis, thight hamstrings) however in brazil people only know splits. I've seen some gains on it but i don't think its enough to look like a REAL man.
Is a PPL routine good?

I mostly use machines and not free weights. YES, I know this will trigger a lot of people. I am currently ottermode and have no desire to become huge (unlike most people on this board). You can still get decent results without squats, deadlift, or BP.

A plan so complex and still triceps and biceps are mixed up

>implying barbell lifts make you huge

AxBxAxB?

how would that work...?

AxBxAxBxx?

I don't understand how you don't understand this.

Please rate my dumbbell routine.

Every exercise is 3x8-12
When I hit 12 reps I up the weight
The last set is AMRAP
If I go over 12 I up the weight.

Push Monday/Wednesday

Squat Press
Dumbbell press
Push ups

Pull Tuesday/Thursday

Weighted chins ups
Dumbbell rows
Dumbbell deadlifts

Is this enough volume?

like my only rest days are the days inbetween workouts? AxBxAXBXAXBXAXBXAXBXAXBXAXB???????

or can i do AXBXAXBxx

lol

i always was led to believe you need 2 rest days back to back to fully recover at the end of the week. so are you saying i would just do AXBXAXB continously or would it be AXBXAXB THEN x x

DELET THIS

A
Squat 5/3/1
deadlift 5x3

B
OHP 5/3/1
bodybuilding work, mostly vanity stuff like curls

C
Deadlift 5/3/1
Squat 5x5

D
OHP 5x5
bodybuilding work

Is the increment 2.5 lb on each side or is it 2.5 lb in total?

terrible horse shit for clueless idiots who want to burn their shit out without seeing any real development for the sake of vanity.

aka the usual "bodybuilding" split.

convoluted garbage dreamed up by a scrawny little midget.

PPL is good if you wanna put in 4-6 days a week. Upper/lower if 4 days and full body if 3 or less days

Doing fierce 5 novice. What do people think of this?

R8

Fullbody: AxBxAxB

Day A:

Weighted Dips/Flat Bench - 4x5-10 rep (8-10 reps for dips, 5-6 flat)
Dumbbell bench - 4x8-12
Tricep pushdown/Close Grip Bench - 4x8-12
T-Bar row - 4x5-10
Lat pulldown 3-4x8-12
Dumbbell row - 3-4x8-12
Dumbbell/Barbell shrugs - 3-4x8-12
Hammer/dumbbell/preacher curls -3-4x8-12
Back/Front, Hack, Sumo Squats, Leg presses - 4 sets

Day B:

Incline barbell/Incline dumbbell bench - 4x5-12 (5-6 barbell or 8-12 dumbbell for reps)
Barbell overhead/dumbbell overhead (same as above)
Weighted chins/ T-bar row - 4x5-10
Seated rows/Lat Pulldown - 4x8-12
Dumbbell pullovers - 4x8-12
Facepulls - 4x8-12
Hammer/dumbbell/preacher curls -3-4x8-12
Dumbbell/Barbell Shrugs -3-4x8-12
Back/Front, Hack, Sumo Squats, Leg presses - 4 sets

Question: During 531 is it possible to lower the progression from 10/5 lbs per cylce to a smaller ammount?
I really want to have slow but steady progression

ULULULx

Upper:

Weighted Pull Ups: 3x4-6, 2xAMRAP
Weighted Dips: 3x4-6, 2xAMRAP
Rows: 4x8-12
DB Overhead Press: 4x8-12
Bicep: 4x8-12
Tricep: 4x8-12

Lower:

Front Squat/Deadlifts: 3x5, 1xAMRAP at backed off weight
Leg Raises: 2x10-15

Anything else I should add?

Yes I am currently doing it ( candito 6 week linear). With an additional exercise ( snatch grip dl) I feel its too much. I can do it sure, but I feel it could be better.
Maybe your dyel loads are just so small your body has no prob with it.

Why? I mean its split up in 4 days.

What can I improve fellows?

...

do u have autism?? dude it says what it says just stfu

u shouldnt be training legs 3 days a week. if u want to do 6 day split do PPLPPLx so u do legs twice and upper body 4 times since u have more muscle groups in ur upper body

Stronglifts 5x5

>program explains which way adductor and abductor excercises go
nigga if you abduct someone it's damn clear you're gonna get the fuck OUT from where you were.

you don't know what you are talking about

Rate my routine pls, I'm thinking of switching things up bc bench is stalling but I wanted to hit 1/2/3/4 before I stopped LP:

AxBxAxB

A:
Flat Bench 5x5
Incline Bench 3x8
Face Pull 2x10
Tricep Extension 3x8
Deadlift 1x5
Dumbbell Curl 3x8

B:
Squatz 3x5
OHP 3x5
Lat Pulldown 3x6-10
Lateral Raise 3x12

Chest Tris

Dumbell press
Superset Curls
Overhead Tri Extension
Incline Fly
Decline Bench
Weighted dips
Fly
Incline Bench
Superset Curls
Crunches and Obliques for some core

Shoulders

Dumbell Press
Front Raises
Lateral Raise
Rear raises
Shrugs

Back/Bis
Lat Pulldown
Superset Tri rope pulldown
Lateral Rows
Medial Rows
Superset Tris again
Front pulldown machine
Bent over dumbell rolls
Dumbell Curls
Hammer Curls

4 sets on compounds, 3 on isolations

12-15 reps 4 weeks straight. High weight 5 rep max every 5th week.

Hurt my knees so I avoided legs a bit, will be adding squats, RDL and Calf raises in a week or so back into the mix

Of course

muscleandstrength.com/workouts/dumbbell-only-home-or-gym-fullbody-workout.html

5x5 on the main lifts and 3x10 on the other ones

Good luck getting linear progression at 3x10 on assistance work lol

Pick a wide (5-10 rep range), progress from top to bottom, add weight when you reach the top

Ithe says what it says? Could your Mongolia ass be more clear faggot. Shit advice? Shit advice my routine is flawless

would add squats on your first A day so you're squatting twice a week and deadlifting once. would also add OHP to your B day and C day, then remove it form your A days so you just bench on A days, it'll give you a lot more volume for pressing overall and you can probably handle it fine.

Working same bodyparts 4 times a week?? seems like to much shit at once with over 30 sets a workout!!

Don't do that intensity with deads after squats. Do rather romanians or SLDL with more volume.

Seems like fun. Do cardio in your rest days or at least a couple of hours after lifting. Cardio may rise cortisol levels after a heavy workout.

Will do that, i seem to never progress on the accessory lifts

A
Squats 10 sets of 1,2,3,4,5,6,7,8,9,10
Same for bench
Same for rows
B
12345678910 deadlifts
Military press
Curls
Tricep extension

All same rep range
Do 3x10 shrugs and 3x20forearms curls on day B (unnecessary but I think I have relatively small traps and forearms)

ABABABABABAB

wtf is this shit

>PPL is the dogshit split
Can someone please explain why people say this? PPL is the most fun routine for me

Current routine:

Saturday:

Lat Pulldown 3x5
OHP 3x5
Deadlift 1x5

I currently do 177.5 on the Lat Pulldown and 107.5 on OHP. Added deadlifts recently, so only at 105.0, but I expect that to gain fast.

I'm thinking about adding a second light day during the week:

Push-ups 3x5 (done using the barbell and rack using weight vest progressive overload)
Squats 3x5
Deadlifts 1x5

What does Veeky Forums think?

MON SQUAT BICEPS
TUES OVERH PRESS
WENS DEADLIFT
THURS HEAVY BENCH
FRI SHOULDER TRICEPS
SAT BACK AND ABS
SUN CHEST HIGH REP

Made this routine and Im pretty happy with it so far:
A-B-C
I go three times a week
4 sets of 6 for pretty much everything, except maybe isolation excersises.
A:
Squats
OHP
Deadlift
Bench Press
Incline Dumbel bench
Dumbel curls
Barbel curls

B:
Squat
OHP
Deadlift
Bench Press
Pendlay row
Triceps barbel extentions
Triceps rope extenions

C:
Squat
OHP
Deadlift
Bench Press
Dumbel OHP
Shrugs
Leg extenstion
Calve Raises

After every workout I end with some incline crunches and russian twists untill fatigue.

Opinions?

ABCxABC

A:
Hip thrust 3x10-12
Bulgarian split squat 3x10
Romanian deadlift 3x8-12

B:
Pullups 3x6
Pendlay row 3x6
Chinups 3x10

C:
Bb/Db Incline bench 3x6-8
Low to high cable fly 4x12-15
Lateral raises 6x10-15

come on, they are easy to confuse

Modified stronglifts, this does not include accessories that I do (push ups, pull ups, chin ups, dips)

Thoughts? training for strength.

How many gains am I missing out on if I don't do amrap on the last set?

>Monday – Rest

>Tuesday – Chest
- Bench 5/3/1 with first rep last
- Incline Bench 5x10 @ 50-70% WM
- Face Pulls 5x10
- Chestly Flyes 3x10

>Wednesday – Deadlift
- Deadlift 5/3/1 with first rep last
- Squats 5x10 @ 50% WM
- Pull ups (Weighted) 3x5-F
- Incline Curls 3x8
- Reverse Curls 3x8

>Thursday – Abs and Cardio
- Jump rope 500 jumps
- Treadmill sprints 20 sprints, 15 second intervals
- Hanging leg raises 5x10
- Decline sit ups 5x10
- Wrist Curls 3x8

>Friday – Shoulders
- OHP 5/3/1 with first rep last
- Bench 5x10 @ 50-70% WM
- Arnold Press 5x10
- Lateral Raises 3x8

>Saturday – More back
- Snatch Grip Deadlifts 3x10
- Deadlift 2x10 @ 50-70% WM
- Pulls ups (Bodyweight) 5x10
- Leg Press 3x8
- Dumbbell Row 3x8

>Sunday – Abs, Cardio, and Grip
- Jump rope 500 jumps
- Treadmill sprints 20 sprints, 15 second intervals
- Hanging leg raises 5x10
- Decline sit ups 5x10
- Farmer’s Walks
- Reverse Curls 3x8

Been messing around with an old routine that worked for me to try to add in some conditioning and grip training.
Any ideas of how this could be improved or modified?

Not gonna post my routine, I'm fairly new to this. How much should I be resting tho?

Follow-up. Am I doing it wrong if I'm still sore the next time I work the same muscle group?

Missing upper back stuff, side laterals, facepulls, calves, abs, tris, bis, and grip

really limited

Depends on how much volume and intensity you have in your routine and how much you're eating and sleeping.
If you're a fairly new lifter like you said, you're eating at or above maintenance, and you're getting a good amount of sleep, then you could get by with one or two days of rest a week.
On the other hand, if you've been lifting a while and you're running a routine with a high volume and/or high intensity, then you'll need to take three days a week off or at least easy or you'll burn out and potentially hurt yourself.

PUSH:
---Bench Press
135 x 5
145 x 2
155 x 2
185 x 2
205 x 2
225 x 2
135 x 15
---Tricep Cable Pull Down
5 x 5
---Tricep Machine
3 x 10
2 x 15
---Side Shoulder Raises
3x10
---Front Shoulder Raises
3x 10
---Reverse Flys
3 x 10

PULL:
---Sitting dumbbell curls
3 x 10 @ 30lbs
---Hammer Curls
3 x 10 @ 25lbs
---Bar bell curls
2 x 15 @ 40lbs
1 x 10 @ 30lbs
1 x 5 @ 20lbs
---Lat Pull Downs
3 x 10
---Rows
3 x10
---Forearm Curls
2 x 20 @ 20lbs

Legs:
---Run a mile
---Squats
---DeadLifts
---Leg extensions
---Legs curls
---Calf Raises

aren't rows and pull ups/chin ups enough for my upper back?
>side laterals
I don't really know how to answer this one, I guess I can do a variation with rows where I use a wider grip.
>calves
pretty sure I don't need any calf isolation exercises as I'm training for strength.
>abs
read previous.
>tris,bis and grip
pretty sure bench, pull ups, chin ups, dips, push ups are enough for tris and bis, and I do farmer's walks from time to time so I'd say that's enough for my grip.
I'm only 6 months in btw, pretty new.

i just started lifting a month ago.

day 1:

bench press 5x5

dumbbell chest press 5x5

the universal fucking machine english not being my native tongue i don't fucking know the name of this thing and damn you pull from both sides of it and in front of your body 5x5

day 2:

deadlift 5x5

walking squat with weights three sets of walk front to back accross the gym floor

leg extension 3x8

leg press 3x8

day 3:

chins 3x8

bent over rows 3x8

assisted rows 3x8

dips 3x8

3x8 triceps at the universal machine (lol)

is this fine for a noob ? i'm also thinking of cutting off my anti psychotic meds slowly to speed up metabolism. have switched meals for oatmeal and am eating a lot more chicken and pretty much switched pasta out of my diet entirely. appreciate any tips for a beginner

also weigh 90 kg pretty well built with wide shoulders but have gained way too much eating this shitty medicine.

i put triceps in day 3 for some reason but i do them day 1 and i do bicep curls and forearm exercises day 3

dips also day 1

suddenly a gym song plays somewhere but it sounds like it is being played in my room and it's to mock me from going to the gym. fuck this shit bros i'm not quitting. I don't give a fuck about any crazy shit going on right now if some demon is gonna keep me from trying to elevate my health and my way of living it will have to kill me from now in. i'll fucking slaughter anything in my way

trips !!

needs curls

I'm doing madcow
Am I being dumb