Routine thread

Skinnyfat beginner. How does this look? Doing home gym. Any suggestions on what to add?

AxBxAxB

DayA - Upper Body
Dumbbell Shoulderpress 5x5
Dumbbell Press 5x5
Dumbbell Flys 5x5
Bicep Curls 5x5

DayB - Lower Body
Goblet Squats 3x8
Lunges 3x10
Kickbacks 3x30
Pushups 3x10

(Both days)
Ab rollouts ???
L-sits 3x60
Planks 3x30

A:
db bench
squat
db rows

B:
ohp
db rdl
lat pulldown

AxBxAxx
all 3x5

Monday:
Db BP 5x5
BB BP 5x5
BB DL 3x10
BB FS (front squat for autistics) 3x10
Super Sets with Incline and Decline BP 3x5
Push Ups 5x10 (done throughout the session)
T-Bar Lying Rows 3x12
Leg Curls 3x12

Tuesday:
Hang Cleans 5x5
Overhead Press 5x5
DB Lateral Raise 5x5
DB Wrist Curls, Palm up and Down 3x15
Wrist Roller 5x3

Wednesday:
Squat 5x5
FS 5x5
Romanian Deadlift 5x5
Machine Fly 3x10
Leg Press 5x5
Lat Pulldown 3x12
Calf Raise 5x5
Pushup 3x10
DB One Arm Row 3x12

Thursday:
Alternate Hammer Curls 5x5
Rope Tricep Pushdowns 5x5
Alternate Incline Curls 5x5
Standing One Arm Tricep Ext 5x5
BB Curl 5x5
Dip 5x5

Friday:
BB DL 5x5
BB Stiff Legged DL 3x10
Squat 5x5
T-Bar Lying Rows 5x5
DB Fly 3x12
BB Bent Over Row 5x5
Cable Cross Over 3x12
Lat Pulldowns 5x5

Saturdays:
(If I feel like it )
Super Sets after 10 minutes on stairmaster
BB Squat 5x5 + BB Romanian DL 5x5
Bench Press 5x5 + Cleans 5x5
Finish with some cardio

Muscle groups can be hit every 48 hours. Might consider compressing it and hitting one workout every 2nd day or getting to the gym on an ABxABx schedule.

Care to explain why?

Don't have a lot of time these days, progressive overloading weighted chin ups 3x5, squats 5x5 and bench 5x5

What am i neglecting?

A
Power Cleans: 5,4,2,2,2,1
Push Press: 5,4,2,2,2,1
DB Bench: 5 x 10
DB Row: 5 x 10
Hanging Leg Raises: 3 x 15
Hammer Curls: 3 x 15

B
Deadlift: 5/3/1 w/ Jokers
squat: 5 x 10
Weighted Dips: 8,8,6,6
Machine Rows: 4 x 8
Lateral Raises: 5 x 10
Concentration curls: 3 x 10

C
snatch grip high pulls: 3 x 6
Front squat: 4 x 6
OHP: 4 x 8
Chinup: 4 x 10
spoto Press: 5 x 5
Barbell curl: 4 x 8
Hanging Leg Raises: 3 x 15

this but 2 deadlift and 1 squat day

A
5x5 squat
5x5 OHP
5x3 power cleans
ab work

B
3x3 front squat
2x5 bench
6x2 power snatch

C
1x5 squat (PR)
1x5 OHP (PR)
1x5 deadlift (PR)
ab work

>a program worse than a brosplit
Congrats

Everything m8

Looks like a shitty TM and considering how TM sucks in the first place I would advice against this program.

Why does TM suck?

>TM sucks
Ok bud, Ill here you out. how does it suck

N A T U R A L L Y E N C H A N C E D

aka alphadestiny's routine.

Someone other than this splitfag r8 my program

you should add in some lat/ more back work. You pretty much only have pulls, which are good, but not enough....also some arm work could be helpful

Wednesday and friday seem like hell. seems like a lot of volume in general, but I dont know what you lift and how well you recover.
I would use higher reps for laterals, incline curls, bb curls and shit. and wrist curls are literally autism-tier. Do farmer walks.

Not a bad PPL, I dont know why the other user said it was.
Excercise selection is alright, I would get more volume on the accessories though. Why do 3x5 rear delt flies? its not like you are training that tiny muscle for strength. do 3x15 or something like that.

as with what I said to the person above, why are you doing 5x5 for bicep curls and DB flyes.
Change up your rep ranges and volume on your upper body day. And dont include upper body work on lower body days. tricep kickbacks are honestly shit, and pushups barely constitute exercise.

why no legs? Not very good IMO

somebody r8 my shit

pretty much this

Not enough OHP to be approved by the Rippletoe

Day 1-Chest

Incline, flat and decline bench
Flys
Dumbell press
Chest raises

Day 2-Shoulders and Triceps

OHP
Dumbell shoulder press
Tricep extensions with bar and cable
Lat raises

Day 3-Back and Biceps

Deadlift
Pendlay rows
Standing rows
Seated Rows
Bar and dumbell curls
Face pulls
Lat pulldowns

Day 4- Legs

Back squats
Hack squats
Leg press
Romanian deadlift
Calve raises (seated)

Day 5- Rest

3x5 Low bar squat
3x5 RDL
3x3-12/3-12 One arm kettlebell press
3x5-12/5-12 One arm row
3x8-12 Pullover
4 sets of farmers carries

TM sucks because it's hilarious low volume on everything but squats and your program cuts volume from the only exercise that TM actually has a lot of volume of (which is the squat).

How are you supposed to increase your bench when you're benching ONCE a week and it's only 2 sets? How are you supposed to increase your deadlift with ONE deadlift set per week? It's ridiculously low volume.

Look at good programs like Sheiko, 531, GZCL, PHAT etc.etc. You need fucking volume to get strong AND grow muscle. If you're an intermediate lifter and only want to lift 3 times a week I would suggest looking into some popular 531 variations such as Building the Monolith for example.

>this man is only 42 years old

Add some facepulls and some hamstring work and it's a decent beginner program.

ABxPPLx

A
3x5 Squat
3x5 Bench
3x8-10 OHP
3x8-10 Incline Hammer Strength
3x12 Lateral Raise
4x12 Triceps
3x12 Leg Extension or Leg Press

B
1x5 DL
3x8 Lat Pulldown
3x12 SLDL
3x12 Seated Rows
3x12 Shrugs
3x12 Face Pulls
4x12 Biceps

Rest on Wed and then PPL. Numbers going up atm, looking good?

Can I please get some feedback?

A
Squat 5x5
Bench press 5x5
Pendlay row 5x5
Incline Bench 4x6
Chin up 4x8
Skullcrushers 4x10

B
Squat 5x5
OHP 5x5
DL 3x5
Pull ups 4x10
Dips 4x8
Bicep curl 4x8

Rate!

ULxULxx

U1:

Bench 3x5
Inclined Bench 3x8
Chinups 3x5
Arnold Press 3x8
Low Pulley Row 3x12
Inclined Lying Rear Delt Raises 3x10
Supinating Curls 3x10

U2:

OHP 3x5
Dips 3x10
DB Flyes 3x12
Pullups 3x8
DB Row 3x10
Lateral Raises 3x10
Tricep pulldown 3x10
Hammer Curl 3x10

L1:

Squat 3x5
DB Lunges 3x8
Leg Press 3x8
Leg extensions 3x10
Single Leg Calf Raises 1x20
Core Work

L2:

Deadlift 1x5 (or 3x5? suggesions?)
Farmer's Walk 2x
Leg press 3x8
Hamstring Curls 3x10
Single Leg Calf Raises 1x20
Core Work

Everyone in this thread needs more direct lat, shoulder and upper back work. You will never have a v taper or be thicc without it

Do more fucking chin ups if thats all you can muster

Hey I do chin ups and pull ups

AxBxCxx

A
Squat 5x5
BB press 5x5
DB incline press 5x5
Pull Over 3x8
Chest flys/push ups 3xF

B
Deadlift 5311
Lat pulldown 4x10
Pendlay rows 4x5
Chest supported rows 4x10
DB rows or T bar rows or machine rows 4x10

C
Squat 5x5
OHP 5x5
Calf raises 4x25
DB shoulder press 4x6
Pl8 ups (I don't fucking know this exercise name) 4x12
One arm lateral raises 4x12
Front raises 4x12
Shrugs 4x8

I don't do any arm isolation exercise because my arms are as big as I currently want them to be.

do you even rest bro?

Oh, i forgot the rear delt raise 4x12 on C day.

Is thread already dead?

bump

bump

AxBxA BxAxB

A
Squats 3x5
Bench press 3x5
OHP 3x5
Barbell rows 3x5
Chest flyes 2x10
Lateral raises 2x10
Skullcrushers 2x10
Barbell curls 3x8
Hanging leg raises 3xF

B
Deadlift 1x5
Bench press 3x5
OHP 3x5
Weighted pullups 3x8
Weighted dips 3x8
Facepulls 2x10
Seated cable rows 2x10
Barbell curls 3x10
Hanging leg raises 3xF

lower back, triceps, shoulders, calves, traps, hamstrings, glutes, abs

Rest when ya dead, but no yeah I do. Ill sometimes not lift, like yesterday.

Yeah i tried the wrist curls for the first time yesterday, were not fun. My recovery is fine when i eat well, I used to deadlift everyday like a dumbass but boy was it fun. will mess with higher rep schemes thanks

Monday - Chest , abs
1.Barbell bench press
2.Incline bench dumbell press
3.Incline bench dumbell flies
4.Dips/Cable flies/Pec decs
5.Leg raises
6.Crunches

Tuesday - Arms
1.Dumbell hammer curls
2.Dumbell concentration Curls/Preacher curls
3.Alternative dumbell curls
4.Triceps extensions
5.Weighted dips
6.Overhead triceps extension with ez bar

Wednesday - Back, shoulders
1.Pull ups
2.Behind the neck pulldowns
3.Dumbell rows
4.Some kind of machine rows
5.Shrugs
6.OHP
7.Dumbell lateral raises
8.Deadlift

Thursday - Legs ,abs
1.Squats
2.Leg extensions
3.Leg curls?
4.Calf raises
5.Crunches with a plate

Friday - mostly working on weaker parts

Do some pulling movements for your back on your upper days. Do it or you will actually develop imbalances and pain.

A
Squat
Bench
Incline bench
OHP
Lateral raises
Skullcrushers

B
Deadlift
Row
Pullup
Shrug
Calf raise
Curl

ABxAxBx

Left out leg extension on day A

>no legs
I'm a fatfag, I'm focusing on making my legs smaller. Also I made a lot of legs gains through walking my fat ass around. Seriously look at the legs of ex-fatties.

5/3/1

A: Deadlift
Deadlift (3x5 week 1, 3x3 week 2, 3x5,3,1 week 3)
Pull-Ups 3x5
Barbell Bicep Curls 4x10

B: Bench Press
Bench Press(3x5 week 1, 3x3 week 2, 3x5,3,1 week 3)
One of the following 4x10
- Incline DB Bench Press
- Incline Barbell Bench Press
- Decline Barbell Bench Press
- Flat DB Bench Press
Lying Tricep Extensions w/ EZ-curl bar
Abs

C: Squat
Squat (3x5 week 1, 3x3 week 2, 3x5,3,1 week 3)
Lunges 3x20
Calf Raises 4x8

D: Overhead Press
OHP (3x5 week 1, 3x3 week 2, 3x5,3,1 week 3)
Arnold Presses 4x10
Mobility Exercises 4x15
Abs

Thoughts? I try to keep my workouts short but I'm thinking I may need more volume.

Fine just fine son

Oh fug didn't see these replies. Yeah, I went ahead and did my B today after doing A yesterday. ABxABx seems better to me.

What are some lifts I can throw in for back? Keep in mind that I work out at home and only have dumbbells, a bench, and an ab-roller.

Just bought a single 25lb and 30lb dumbbell. Kinda wish I bought a pair but Im making due and enjoying them. Been doing these shit "lifts" 3x a week can I get other suggestions? Doing 3 sets of 10 reps.

Floor Press (no bench)
Bent over rows
Shoulder Press
Bicep Curls
Hammer Curls
Tricep Extension
Russian Twist
Goblet Squats
Single leg Russian diddly

I need some help Veeky Forums

I finally moved out of my parent's house but I now live in the middle of nowhere (Nearest Gym is 2 hours driving away).

What kind of routine can I adapt that has as little materials as possible other than barbells?

C A L I S T H E N I C S

LUxLUxx

• Lower
Squat 753
Stiff Legged Deadlift (2-3x 8-12)
Pullup (3x5-12)
Cable Row (2x8-12)

Lunges or Bulgarian Split Squat(2-3x8-15)
Leg extensions (2-3x12-15)
Hamstring Curls (2-3x12-15)

Hanging Leg raises (5x10-20)

• Upper
Bench 753 progression
Incline DB Press (3-5x8-15)
DB Shoulder Press (3-5x8-15)
Weighted Pullup (3x5 progression)
Strict Row of choice (2x8-12 RPE 8-9)
Side laterals (3-5x12-15)

Arm Super-set:
• Tricep Pushdown (3x8-15)
• Ez Bar Curl (3x8-15)

• Tricep DB or Cable Kickback (3x12-15) (2 extra on left arm)
• DB Preacher Curl (3x8-12) (2 extra on left arm)

Chest Isolation:
• Low to High Cable fly (3x10-15)
• Downward Cable fly or Pec Deck(3x10-15)

Rear Delt Superset
• Face pulls 3x12-15
• Band pullaparts 3xF

Lower:
Deadlift 753
Leg Press or Hack Squat (3x8-12)
Barbell Hip Thrust (3x8-12)
Lunges (2-3x8-15)
Row (3x8-15)
Pullup (2xMyoreps)
Hamstring Curl (3x8-12)
Hanging Leg Raises or Ab wheel (5x10-20)

Upper:
OHP 753
Incline DB Bench or Unilateral Incline Chest Press Machine (3-5x8-15)
Pullup (3x5 @ 90% of bench day's pullups)
Barbell cheat row 2xRPE 8
Side lateral Raises (3-5x10-15)

Arm Superset:
Tricep Pushdown 3x8-15
Hammer Curl 3x8-12
Unilateral Tricep exercise of choice 3x12-15
Reverse Curl 3x12-15

Chest Isolation:
Low to High Cable Fly 2-3x12-15
Downward Cable Fly or Pec Deck 2-3x12-15

Rear Delt Superset:
Face Pulls 3x12-15
Band Pullapart 3xF

How do you sprint on threadmill, wont this shit just fall apart? I mean im anxious to go past 14 km/h.

I think you replied to my post by mistake, I currently don't do 5x5s.

Anybody wanna rate my routine?

AxBxAxx
BxAxBxx

A
Squats 3x5
OHP 5x5
Deadlifts 1x5
Chin ups 5x5

B
Squats 3x5
Weighted dips 5x5
Pendlay rows 5x5

Pls rate

Help me bros. Current routine is go for 1 rep max on bench / squat / deadlift. Routine is no more than as follows:

A - work up to max bench (current 1rm 107.5kg). Then do some dips.

B - work up to max deadlift (165kg). Power cleans.

C - work up to max squat (140kgs). Romanian deadlifts.

This routine is clearly shit. Id like my lifts to go up and to put on some more muscle (6'1" 94kg).

Any suggestions?
>inb4 kys

ITT:
>Dyel beginnners think their specially homebrewed program, which they created without having any foundation of knowledge or experience of basic training principles, is better than a timeless tried and true program wth is literally only a google search away

kys

Wrote this up with a brosplit friend of mine who gave me shit for falling for the strength meme:

AxBxCxS

Bench 5x5
Squat 5x5
Incline Bench 3x8
Pendlay 3x5
Decline Bench 3x8
Barbell bicep curls 3x8
Reverse grip bicep curls 2x10
Hammer curls 3x8
Tricep b/weight dips 2x10
Tricep cable rope pulldown 3x10
Tricep single arm cable pulldown 3x8

B
OHP 4x5
Diddly 4x5
Bent over row 5x5
Chest b/weight dips 2x10
Chest cable flies 3x10
Lateral delt raises 2x10
Front delt raises 2x10
Back delt raises 2x10
Overhand pulldown 2x10
Underhand pulldown 2x10

C
Bench 4x5, 1x3, 1x8
Squats 4x5, 1x3, 1x8
Bent over row 4x5, 1x3, 1x8
Side plank 45 secs each side
Leg raises 3x15
Air bicycle 2x30 secs

S
Swimming for 40 mins

Every day save for swimming begins with 2x12 weighted hypers and ends with 2x10 weighted inclined sit ups with 2x20 med ball twists

I basically showed him some of the stuff from the sticky, I want to transition into 5x5 from SS but at the same time work on isolations based on his advice. It's probably an inefficient workout but I could use the advice.

>he hasn't read the book
>he doesn't know TM isn't a cookie cutter template that can be adjusted to fit your needs
>he doesn't know that you can specifically add volume to gain growth in any lift
>he thinks you can't prorgress a lift if you only train it twice.

wow user.

T-Rex detected.

Push/Pull/Legs/Rest

>Push
Bench Press 4x6
Incline Dumbbell Press 3x8
Overhead Dumbbell Press 3x8
Lateral Raise 3x8
Standing Dumbbell Triceps Extension 3x8
Close-Grip EZ Bar Press 3x8

>Pull
Bent Over Barbell Row 4x8
Deadlift 4x6
Chin Ups 4xUntil Failure
Seated Cable Row 3x8
EZ-Bar Preacher Curl 3x8
Hammer Curls 3x8

>Legs
Squats 4x8
Leg Press 3x8
Leg Extensions 3x8
Leg Curls 3x8
Calf Raises 3x10
Weighted Crunches 3x8

Is it ss

R8 me

A
Power clean: 5,4,2,2,2,1
Push Press: 5,4,2,2,2,1
DB Bench: 5 x 10
DB Row: 5 x 10
Hanging Leg Raise: 3 x 15
Hammer curl: 3 x 15

B
Deadlift: 5/3/1
Dips: 8,8,6,6
squat: 5 x 10
Lateral Raise: 5 x 10
Machine Row: 4 x 8
Concentration curl: 3 x 10

C
snatch grip high pull: 3 x 6
Front squat: 4 x 6
OHP: 4 x 8
Chinup: 4 x 10
spoto Press: 5 x 5
BB curl: 4 x 8
Back extension: 3 x 20

I also play football and practice muay thai. Football is over for good in a while and I might try move over to MMA

>Upper Body (tuesday)
Bench 4-6, 6-8, 8-10
Incline DB 3x10-12
Weighted Pullups 4-6, 6-8, 8-10
Flyes
Biceps

>Lower Body (thursday)
Squats 4-6, 6-8, 8-10
DL 1x5
Back extensions 3x20
Calf raises 3x15
Planks 1xF, 2x1-3min with little rest
Ab excersize

>Full Body (saturday)
PC 5x3
OHP 6-8, 8-10, 10-12
Muscle Ups s.s w/ pistol squats
Dips 3x10
Lateral raises
BB Curls 4-6, 6-8, 8-10

Here's my hypertrophy PPL