ROUTINE RATE THREAD

What the fuck is with that mullet guy in the blue shirt

same here m8s

legs/shoulders
chest/tris
back/bis

I enjoy it and works great for me.

Quit SS and started this. Shooting for a v-taper with clean bulk and 12% bf goal.

Push // Pull // Legs

Push
Bench press
OH press
Delt front raises or lat raises
Tricep pushdowns
Dips
Tricep extension

Pull
Chin ups
Lat pulldown
Seated rows
2 curl variations
Shrugs
Deadlift 1x5

Legs
Squat or leg press
Calf raises
Hamstring curls
Usually some sort of ab work leg raises incline sit ups etc.

Compounds are generally 3x5 and accessory work is 3-5x8-12.

I took three months off from the gym so I'm getting back in by doing stronglifts, but on an ABxABx rotation until i need to deload, at which point I'll switch up to a PPL.

A gets accessory work of DB incline bench, dips and pull ups.
B gets accessory work of DB reverse flies, core work, and a kettlebell tabata.
Rest days I row 5-10k.

I can't decide if this is a good idea or not, but my lifts dropped by like 80 pounds each so I'm just trying to get back up there as fast as I can.

any faggots here doing an ABxABx routine? if so, spill the beans. if not, will this work?

A (push):
Squat 4x5
Bench 4x5
OHP 4x5
Dips 4x8

B (pull):
2 sets of light squats to stretch the glutes
Deadlift 1x5
Bent over rows 4x5
Pullups 4x8
Seated rows 4x8
Hip thrusts or something to work the booty a bit more

I mean, why do OHP and bench on the same day?

switch ohp and rows and you should be good.

Literally right above you.

x100 crunches
x200 ankle touches
x5 1 minute planks
10 minutes of standing twists

4 sets of:
x50 lateral raises
x50 standing bicep curls
x50 front raises

100% serious.

dont all push pulls have ohp and bench on the same day?

>switch OHP and rows

OHP is a push movement
Rows are a pull movement

Why the fuck would I swap them?

uhhh, yeah not really

dumbbell reverse flies? nope! kettleball labia? nope!

so the dude above me does NOT have a routine that I'm interested in, other than someone is doing an ABx

Bored so why not:

Monday:
Heavy Push, every day is different
>bench either 5/3/1 or 5X5
>Incline Bench 5X5
>Squat 5X5
>Shoulder press/OHP 5X5 or 5/3/1

Tuesday:
Heavy Pull
>Deads 5X5 and then a few heavy singles
>Barbell rows 5X5
>Back work, usually very slow and steady to work on strength
>Static holds with 15 lb DBs (usually 30 seconds), shoulder side lateral raise

Wed: Off

Thurs:
Push hypertrophy
>DB bench and DB incline bench for reps
>Squats and leg press/other leg machines for reps
>Hammer Strength shoulder press for reps

Fri:
Pull Hypertrophy
>Deads for reps
>Lots of varieties of back work, for reps
>Farmer walks, usually 100+ lbs in each hand for about 100 feet

Sat/Sun off, but sometimes will do random workouts if bored

Training for strongman.

>BRRRRAFTTPP
>barking spiders XD

Saving this thread from archive. Bump.

>Day 1
>Heavy day
>The Press 5x3
>Front squats 3x5
>Weighted chins 3x5
>FAce pulls 3x8
>Hammer curls 3x8

>Day 2
>Volume day
>Bench 4x6
>Deads 3x3
>Calf raises 3x15
>Ring pullups 3x8
>Ring dips 3x8
>Tricep rope pushdowns 3x12
>Seated cable rows 3x12
>Dragon flags supersetted with back extensions 3x10
>Clapping pushups xf
>Neutral grip chins xf

>Day 3
>Front squats 3x5
>The press 5x5
>Yates rows 3x8
>Incline db press 3x10
>One arm farmers walks 3 sets
>Hanging leg raises 3x10
>Sprints x5

L1/U1/C1/L2/U2/C2/rest

Lower 1:
Squat
Snatch-Grip diddly
Calf Raise
Cable Row
Decline Crunches/Leg raise SS

Upper 1:
Incline DB Bench
Pullups
Pec Fly
Arnold Press
Dips /DB curls SS

Cardio 1:
Rowing machine
Swimming

Lower 2:
Deadlift
Front squat
Shrugs
Chinups
Crunches/Ab wheel SS

Upper 2:
Bench press
Bent rows
DB military press
Tricep pushdown
Incline DB fly/hammer curl SS

Cardio 2:
Rowing machine HIIT
Sprint HIIT

*PAAAAAAARP*

>glorious
>dat dere
>jigglypuff

cringe

Still looks good though.

Nom nom nom :D

>A
3x5 bench
3x3 clean&press
3x8 DB bench
3x10 reverse curls
3x10 tricep extensions
3x10 facepull

>B
3x5 Bench
1x5 deadlift
3x8 DB bench
Rows or chins
Arms/facepulls/cable flies

I have intermediate stats. All I want is a bigger chest and arms, I don't care at all about squats but C&P is fun as hell. The arms/facepulls/cable flies aren't every workout, but I didn't how else to write it.

...

I threw RSR, Smolov Jr Bench, and some TM in a blender and that's my routine.

Goal: Gain strength, add weight to all compounds. Lots of volume on the bench because I had/have questionable technique and have struggled on the bench press.

Day 1:
Squat Recovery
OHP
Bench
Accessory or two if I'm feeling gay

Day 2:
Heavy Squat
Bench
Power Clean
Grip work of some kind because my grip is asshole

Day 3:
Squat Recovery
Heavy 5RM deadlift or some variation work like Sumos or some shit
Bench variant or some kind

that makes it better

Power snatch with pause in catch + OHS + Snatch Max x3

Block Clean + Front Squat Max x2

Front Squat 85% 4x3

Clean Pull 110% 2x3

Here's mine

>Day 1: Chest/Back
5x10 Bench press
3x10 Incline bench
5x10 Lat pulldowns
3x10 Barbell rows
3x10 Seated Row

>Day 2: Lower + Abs
3x6 Squat
3x8-10 Leg press
3x10 Leg extension
3x10 Prone leg curl

>Day 3: Shoulders + Biceps + Triceps
3x8 OHP
3x10 DB Military press
3x10 Front raises
3x10-12 Lateral raises
3x10 Barbell curl
3x10 Hammer curl
3x10 Rope extension
3x10 Single arm extension

Then I add a rest day , basically 123X123, sometimes I do abs or recall legs on rest day.

R8/h8 please? Stalling on bench press so thinking about PPL or trying dumbbell bench press, what should I do Veeky Forums ?

And is hitting chest and back on the same day a good idea ? (granted me great gains desu)

This is a 6 day/week split I've cobbled together that has been working well for me, been lifting 4 years total. It's not set in stone and I'll change things around depending on how I feel – most important thing is just crushing that first lift of the day, the rest is gravy.

Chest, Shoulders, and Biceps:

Bench/OHP 3x3 5x5 2x8
OHP/Bench 5x10
Cable Flys 8x10-15
Lat Raise 8x12-20
Biceps 8 sets of whatever

Back and Triceps:

Chin-ups 50 reps total
DB Row 8x5-15
Lat Pulldown 5x12-15
Cable Row 5x12-15
Facepulls 8x12-20
Triceps 8 sets of whatever

Legs
Squats/Deadlift 3x3 5x5 2x10
Deadlift/Squat 5x10
Leg Press 5x10-15 or Leg Extensions 8x12-20
Leg Curl 8x12-20
Calves 8 sets of whatever

Come at me.

>*PPPPBBBBBRRRRRRTTT*

>tfw to old to experience high school sluts wearing leggings to school.. fuck you kids got lucky with that shit

>Veeky Forums shits all over PPL and brosplits
>shits all over hypertrophy routines
>come to a routine thread
>literally every lifter is doing PPL

How long should I wait to switch over from a full body 3x a week to a PPL or UL split?
I've been doing fit's greyskull variant that focuses more on upper body and I love it, but I've been doing it for 4 months and I only spend about 3 hours a week in the gym

Push
>Decline Bench 4x12
>Flat Bench 4x12
>Incline Bench 4x12
>Incline Dumbbell Press 4x12
>Barbell OHP 4x12
>Cable Lateral Raises 4x12
>Tricep Cable Pushdown 4x12

Pull
>Deadlift 4x12
>Low Cable Row 4x12
>Lat Pulldown 4x12
>High Cable Row 4x12
>Bicep Curl 4x12
>Hammer Curl 4x12

Legs
>Squat 4x12
>Leg press 4x12
>Prone Leg Curl 4x12
>Calf Raises 4x12
>Different Calf Raise Machine 4x12
>Glute Press Machine 4x12

...

keep doing 5/3/1 just add more accessories

nigga this is legs push pull

>BRAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWWP

This does not include the accessories that I do.

>and now... this is to BRAP... even further beyond!!!
>hnnnggg!!!
>*stomach flexes, face contorts*
>*b-b-b-b-b-b-b-bbbrrrrrraaaa-a-a-aaa-aaa-aaaAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAAA̯̩͜A̱̹͉͙͈Ạ̞̞͉A̖̯͚͍͙̘A̱͡A̱̟̼̖̥Á̩̜͍̳AA҉A̗A̝͇̩̪̺̱̹A͖̦͚͔̘͇͢A͏A̸͙͇͔̭̻A̱̗͇̳̱A̷̜̻͓̘A̦̖ͅA͎̖̳̮͕̜̟̕A̦͕͈̰Ạ̫̟̣̣̥̀A̲A̡A̱͔A̟̘͇̯͎̣͙Ả̺̼̮̝͕͊́̽A͍̥͈̦͚ͪ̓ͦ̚A̓͆̄̍ͯ̇̀͢Ȃ̩͉̀ͤ̈́̓̂͂A̲͂͑͗͗͒͐A̫͇̯̭̲͑̏̆͜Ȃ̫͛ͮǍ̗͕̱̝͖A̶̗͚͎͇̭̼͋͛̾A͓ͭ͐͂Å͔̘̗̤ͬ͋̾́ͫͩ͘A̠͑̊́̆̉̋Àͨ̅̀̇͟AA̦̩̿̑͗̓Ȁ̠̲̱͂̍̃̂̀A̷̩̽ͧͬ̑ͫ̒̈A̮̓A̼͙̱̩͋͌ͪ̏ͫ̑Ȃ̱͓͕̣̬ͅA̡̼̳͈̰̱ͩA͎̺̱̼̲̼̘ͩ̍͆A̦̙ͨȦ̘̻̯̠́ͅA̷̙̮̲̥͖͚̦ͣ͑̏ͯ̿̓̐̃̓͗̋̒̍͌͜Ą̴̛͉̪͉̗̼̖̮̝̫̳̱̰̣̙̙̋ͮͦ̿̈̂̔̀A̧͍̫̘͓͓̼̬̗̪̻̹̺̮̖̠̫̠̗ͧ̿ͬͭ͛̓̔ͩ̔͌ͬ͊ͭ͜Ȃ̧̛̠̤̖͖̠̳̪͖̺̱̳͕̬̻̥̙͇ͫ̄̔̽̓̕̕A̧̛͈͕̱͔̥͉̟͉͚̹̲̩̭ͯ̈̅̆̾͒͊͂́͡͞Aͭ͂̊ͪ͐͆̎ͫ҉̵̜͙̫͓̗̙̺̙̬̝͓̩̭͍͝ͅA̵̵̛̪̩̲̙̘̲̺͖͖͍̰̫̅͑̍͆̌̍ͯ̌͂́ͬ̒͒̐̀͆̅̚À̛̜̲̱̹̏̀͛ͬͯͮͣ̈͞͝͝ͅA͕̮̯͉̐ͣͣͪ͗ͧ͐ͦ̅ͪ̎̀

Pls no hate for no legs. Got a disk issue, so no heavy squats/diddys for a while.

AxBxAxxBxAxBxx

A:
bench 4x8
curls 3x12
lat raises 3x12
lat pulldowns 4x10
dips 3xF
chins 3xF
tricep extensions 3x12
weighted crunches 2x20

B:
ohp 4x8
cable curl 3x12
lat raises 3x12
barbell rows 4x8
bb shrugs 3x8
chest flys 3x12
back extensions 3x15
weighted crunches 2x20

What, no legs? No squats or dids? Never gonna make it.

Are PPL's more of a bodybuilding thing or can I get strong off of them? I like the 6 days a week thing they have going on.

That's a good strength training program.

I train 7 days a week and enjoyed linear gains all the way past elite on a lift.

...

Not doing this yet but considering it
Push/pull/rest/push/pull
A
Ohp 3x5
Squats 5x5
Db bench 3x12
Dips 3x12

B
Snatch grip dead 4x5 (or maybe power clean/snatch)?
Weighted chin ups 4x5
DB row 3x12
Barbell curl 3x12

C
Bench press 3x5
Front squats 6x3
Db ohp 3x12
Skull crusher

D
Deadlift 1x5
Row 3x5
Chins 3xamrap
DB hammer curls 3x5

Roast it lads

I meant db curl 3x12 not 3x5... no bicep tear pls

This guy got a huge head

What do you guys think about the Larry Scott preacher curl circuit?

Yup yup yup

this is trash tho

Why though

>eldritch brap

I'm doing SS, but which exercises can i add?
I'm currently adding:
Pull ups
Calf raises
Curls
Triceps extensions

Is it gud or should i add other exercises?

Sounds good - ID parts which aren't growing as much as others (like arms and calves) and go from there. I find that lat raises are good as for me the side delts are not hit that well by the big upper body compounds - YMMV

Thanks, i completely forgot to add a shoulder exercise.

I'm not saying you should let alone that you must - just play things by ear, give 4-6 weeks to assess results and so forth. It's personal. I think doing 2 assistance exercises of 2-4 sets of 10-12 reps per day will not adversly affect the program given proper rest and food.

***fffpppppppptttttt***

Thinking of starting my gf on this routine, she is an absolute cant do a single push-up beginner. Any thoughts on the routine? Her goal is to drop 10 kg till summer and is on point with nutrition already

Forgot pic

Oh, so i should do:
Day A:
Leg curl
Calf raises
pull up

Day B
Leg extension
Shoulders
seated calfs

Day 3
Dumbell Curl
Triceps extension

Something like this or should i stick to 2 assistance exercises?
I have this bad habit of trying to fit in as much exercises as possible.

In Winter and Autumn I bodybuild (5/3/1 & Juggernaut Method). I do it as a bro-split.
Monday: Chest, Tuesday: Back, Wednesday: Legs, Thursday: Shoulders, and Friday: Arms. On weekends; I'd do strongman training, but stopped it some time ago.

In Summer and Spring; I follow Bill Starr's Advanced 5x5 program.

Currently Squat 661lb (300kg), Bench 440 (200kg), and Deadlift 704lb (320kg).

Added to my 160lb+ squat, 70lb+ Bench, and 130lb+ deadlift over the two years.

Over the years, I've begun with Starting Strength, and bro-splitted most of the way through... Now everyone is talking about "how a bigger muscle has more potential for strength." Glad I was mistakenly doing it and it benefited me very well. I did it to break up the boredom with my training.

My advice isn't to program hop too much (like one of my gymbro's; whom wasn't making too much PR's). Stick to two (or three programs) in a year.

As a beginner I always had trouble keeping my form on point with higher dead and squat reps rather than doing only 5 reps a set with higher weight, but that might just be me.

Lower
Back squat
Stiff leg deadlift
Seated calves
kneeling cable crunch

upper a:
flat bench press
bent over cable chest flies
ohp
pendlay row
bicep barbell curl/reverse curl

upper b:
incline bench
lateral raises
deadlift
lat pulldown
french press

feels good my senpai

You might not need to calf raise 2x a week. Leg extensions pointless imo given you are squatting 3x a week. Leg curl is good cause of knee health.

I'd do pull ups + triceps, leg curl + calves, lat raise + biceps. Go for a pump, add weight when you can.

not french press but skullcrushers, sorry senpai I always thought it is the same

Yeah I figured we should lower the reps to 10 or 8 until she gets a hang of the form.

I've added them to my workout.
Thank you and i'll catch ya at the swole side

Hey so i am doing the 5/3/1 version from powerliftingtowin (see image).

So on 3x3 Days you basically do 1x3 90% of your TM and then another 5x3 with 90% of the other lift. Did i understand that correct?

Also do you guys any ideas to tweak this method further?

>BRRRRAAAAAAAAAAPPPPPPPPPP

What do you think goys. Been doing this for a while and I'm getting stronger. Started out doing PHUL but this is what it turned into.

Monday
Upper
BB bench 3x5
incline DB bench 4x8
Bent Over Row 4x5
Lat pulldown 4x8
Overhead Press 3x8
Lateral raises 4x8
Curls 4x10
Rope Pushdown 4x10

Tuesday
Deadlift 1x5
DB lunges 3x10
Leg curl 3x10
Calf raises 4x10
Cable crunches 4x15

Thursday
Overhead Press 3x5
BB Bench 4x10
Cable flies 3x10
Cable rows 4x8
Dumbell rows 3x8
Curls 4x10
Close grip bench 3x10

Friday
Squat 3x5
leg press 4x10
DB lunges 3x8
Leg curl 4x8
Cable crunches 4x15

Anyone?

It seems pretty solid to me

...

mfw i teach and see that everyday.

I have bicuspid aortic valve so i can only do low weight/high rep.

I've been doing some bodyweight stuff lately, but I wanna start going to the gym. can anyone recommend some good routines with that info in mind? Thanks.

Should I add more volume for quads or will squatting 2 days a week suffice?

training percentages and sets and reps?

Starting at 80%, 5 x 3 and working towards 95%, 3 x 2 over 10 weeks basically.

Thanks.

Rawr xD!

5'10" 135lbs

Monday/Wednesday/Friday
Barball squat 4x10
Barbell bench press 3x10
Machine assisted chin up 3x10
Barbell standing military press 4x10
Barbell curl 3x10
Weighted incline sit up 3x15

>no deadlifts

Greyskull LP with add-ons.

Monday:
Bench/OHP (alternating) 2x5, 1x5+
Squat 2x5 1x5+
Chin-ups 2xFailure
Calf Raises 2x12-20

Tuesday
Cardio

Wednesday:
Bench/OHP (alternating) 2x5, 1x5+
Deadlift 1x5+
Shrugs 2x15-20
Kroc Rows 2x15-20

Thursday
Cardio

Friday
Bench/OHP (alternating) 2x5, 1x5+
Squat 2x5 1x5+
Lateral Raises 2x8-12
Tricep Extensions 2x8-12

Maybe add deadlifts, low reps, heavier weight, as you have a lot of high rep stuff in there.

Looks solid. What are you doing cardio wise?

>Maybe add deadlifts, low reps, heavier weight, as you have a lot of high rep stuff in there.
Will do, thanks

It varies from day to day honestly. I might run one day, swim another, do machine cycling/stepping/rowing the next week. Depends on my mood really.

Do some legs brah.

Pretty decent PPL, though 3 bench variants seems like overkill. Maybe sub one out.

Seems to me like most here do Push/ Pull/ Legs, now i've always done one muscle group each day 5 days a week and my lifts have kinda stagnated and so has my size.

Could changing to Push/pull and thus hitting each group twice change that?

I always worry with the Push pull that you aren't hitting every muscle group hard enough, am I wrong?

ULxPPLx

Upper and lower are strength oriented, ppl at the end of the week for hypertrophy (upper hypertrophy takes too long, so I split it up)

>Upper
Bench 3x5
Db Rows 4x6
Seated db press x6
Weighted chins x6
Triceps 3x12
Face-pulls 3x12

>Lower
Squat 3x5
Deadlift 2x5
Seated calf raise 5x15
Core work

>Push
Ohp 4x8
Db bench 4x8
Incline db bench 4x8
Lateral raises 3x12
Two triceps exercises, 3x12 each

>Pull
Pull ups 5x10
Db rows 4x8
Cable rows 4x8
Face pulls 3x12
Two biceps exercises, 3x12 each

>Legs
Squat 4x8
Db sldl 4x8
Leg curls 3x12
Seated calf raise 5x15
Leg extensions 3x12

>stats
Squat 315x5
Bench 260x1
Ohp 135x5
Dead 365x3

Bw 165lbs

i run a PUSH/PULL/REST repeat routine,

Push1: BENCH/DB BENCH top set of 4-6, then 2 back off sets 8-10 reps
2 accessory movements, incline bench, db ohp etc, for 3x8-10
then isolation movements for 3x10-20, mainly push movements

pull1: squats, top set of 4-6, then a back off set.
weighted pull ups 3x6-8
more back shit 3x8-12
isolation shit 3x10-20

push2: OHP/ top set of 4-6, then back off sets
then its the same as push1, i just focus on ohp first

pull2: deadlift, top set of 3-5, maybe a backoff set
then its teh same as pull1.

ive seen enormous gains on ohp on this, went from 145x3 to 160x5

Because ohp and bench on same day retard

That sounds like something a total pussy would say