Post your routine, critique others

AxBxA

A

• Squat 3x5
• Bench 3x5
• Rows 3x5
• BB Rear delt flies 3x5

B

• Squat 3x5
• Deadlift 1x3
• OHP 3x5
• BB Rear delts flies 3x5


I'm recomposing on this.

why do you like rear delt flies so much? anyways pic related is mine. it's basically gryskull with a higher rep range.

A
3x8 bench
4x6 Squat
3x8 cable pull backs

B
4x6 OHP
3x5 diddly
3x8 hammer curls
3x8 tricep rope cable pull downs

ABxABxx

>AxBxA

aaaand it's garbage.

r8, boys

>he fell for it

>140kg of barbells
impressive

4x8 Squats
4x8 Bench
4x8 Row
4x8 Press
4x8 Upright Row
4x8 SLD

Every other day.

Thinking about adding:
2x12 BB Curl
2x12 BB Tricep Extension
2x12 BB Wrist Curl
2x12 BB Wrist Extension
2x15 Calf raise
2x15 Neck Harness Raise

Will remove 1 set from everything else to decrease volume.

AxxxAxA


A
Leg Press
Lying Leg Curls
Wide-Grip Lat Pulldown
Butterfly
Triceps Pushdown
Machine Bicep Curl
Machine Shoulder Press
Ab Crunch Machine


Is it good? I'm new to this. This routine was recommended as good for me.

Whats Veeky Forumss opinion on All pro's beginner routine?

Just in case. Here's the routine in question:
Do a light warm up with 1/4 of your work sets weight. Do a medium warm up with 1/2 of your work sets weight. Do 2 work sets with the same weight. Choose a starting weight and start light.
Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises
You will be running this program on a five week cycle as follows: The first week do all 4 sets for 8 reps. The second week do all 4 sets for 9 reps. The third week do all 4 sets for 10 reps. The fourth week do all 4 sets for 11 reps. The fifth week do all 4 sets for 12 reps. If you got all of the required reps on the fifth week then increase the weight by 10% and
repeat the cycle. If you didn't get all of the reps on the fifth week then repeat the cycle with the same weight. You shouldn't need more than one minute rest between the warm up sets and you shouldn't need more than one minute thirty seconds between the work sets. Do some cardio and abs work on non weight training days.

...

AxBxA during bulking

A:
5x5 squat, barbell standing calf raise, barbell military press, dumbbell bent over rows, bench, 3x10 or 5x5 curls

B:
5x5 deadlift, bench, barbell upright rows, lat pulldown, pullups to failure, tricep pulldown.

3x5 Bench/OHP/Incline
3x8-12 OHP/Incline/Bench
3x5 T-bar rows/weighted pull ups
3x8-12 pulldowns/T-bar rows
3x5 squats/1x5 deadlifts
3xF ab wheel
3x8-12 hammercurls and straightbar pushdowns (superset)

3 times a week

Just too much

>This routine was recommended as good for me.

Literally STAY OUT OF THE BIG BOY ZONE, the routine.

You scared of barbells or something?

pretty god, similar to mine, now r8 mine.

>Push :
1-2x10-15 pushups warmup
3-5x5-8 barbell bench press
3-5x5-8 OHP
3x8-12 dumbell incline press
3x8-12 dumbell shoulder presses
3x10-12 chest flyes
3x10-12 front raises, followed immediately by a set of lateral raises, followed immediately by a set of rear delt raises, it all adds up to 9 sets of shoulder work during a 7 minute time window
4x10 dips, sometimes weighted, but mostly bw
3-4x10 cable flyes
3-4x8-10 machine delt raises
8x10-15 triceps pushdowns

>Pull
pushups for warmup
5-7x5-10 pull ups and chin up, depending on the day i will do some weighted and some bw, or bw only
9x8-10 lat pulldown machine with different handles
3-4x8-10 cable rows
3x8-12 dumbell rows
3x8-12 chest supported dumbell rows
4x8-15 rear delt flyes
now either i do 3x5 heavy deadlifts or 4x15-30 back extensions, depending on the day, but most of the time i'm too lazy to do deads and i end up doing mostly back extensions with a plate
4x10 barbell curls
5x10 dumbell curls
3-4x10 preacher curls
3x15 ab rollouts
3-4x15-20 hanging leg raises

>Leg
i'm too lazy but mostly squats followed by some machines and i end up everything with pull ups and chin ups to not feel like i've wasted the day

it's mostly PPxPPLx or whenever i have the time, sometimes i skip legs, but i always make sure to do push and pull 2 times a week

r8 don't h8

A
3x5 Bench Press
3x5 BB Row
3x7 DB Shoulder Press
3x7 DB Curls
3x7 Tricep Pushdown
3x10 Hanging Leg Raises

B
3x5 Squat
3x5 Straight Leg Deadlift
3x7 One-Leg Leg Press
3x7 Sitting Leg Curl
3x10 Standing Calf Raises

C
3x5 Incline Bench Press
3x5 Pull up
3x7 Overhead Press
3x7 Front DB Raise
3x7 Tricep Dip
3x10 Hanging Leg Raises

D
3x5 Front Squat
3x5 Deadlift
3x7 DB Lunges
3x7 Sitting Leg Curls
3x7 Sitting Calf Raises

Too busy to go 4x per week, so I do
AxBxCxx
DxAxBxx
CxDxAxx
BxCxdxx

I like the variation each week. I haven't felt like I l'm in a rut like I have with other 3 day routines.

Retarded/10

But do not let that stop you

Is this a hypertrophy routine? If so what are your %'s ...
this could potentially be an absolutely dogshit routine my brah

...

What are your goals?
Are you a beginner?

>beginner going for strength
Do SS, no other explanation needed

>beginner going for aesthetics
Do greyskull for at least a couple of months
Later on modify it or switch to some split and deprioritize legs

Switch ohp and deadlift so your back isn't fucked when you ohp

Heres mine pls r8

AxBxCDx

A:
Squat 3x5
Bench press 3x5
Incline DB bench 3x10
Incline DB fly 3x10
Lying tricep extension 3x10

B:
Deadlift 3x5
Barbell row 3x5
DB row 3x10
Pullups 3xF
Facepull 3x10
DB shrug 3x10
DB curl 3x10

C:
Squat 3x5
OHP 3x5
DB press 3x10
DB lateral raise 3x10
DB front raise 3x10
Lying tricep extension 3x10

D:
Weighted pullups 3xF
Chinups 3xF
Lat pulldown 3x10
Facepull 3x10
DB shrug 3x10
DB curl 3x10
Hip thrust 3x10

Call me retarded, but if you work out everyday, won't you burn your muscle? Doesn't it hinder muscle build? Doesn't it slow down strength increments?

Is switching power and hypertrophy working for you?

Well it started off as a PHUL routine where your supposed to go heavy on Monday and Tuesday and light on Thursday and Friday but I decided that I wanted to do more hypertrophy so this is what it turned into. I do a heavy compund movement at the start of the workout and then more hypertrophy stuff after that. I try add 2.5kg to upper body lifts and 5kg to lower body every week.

my stats are :52.5kg ohp, 80kg bench, 105kg squat, 140kg deadlift

Well I've been getting stronger doing this for the last 2 months or so.

not with proper diet and sleep, granted i don't have the best sleep but my diet is on point. either way i i work out any less i don't feel anything, i've tried doing retarded 3x5 low volume only routines in the past and they just don't agree with me. not only do i lose mass but i lose strength as well. in order for me to make consistent progrees i have to work out like that. i take some deloading days at the end of a month ( on PPL three day cycle so about 4-days rest ) and i'm good to go then and to progress easily

Nice bait there buddy

i'm not baiting, i'm 100% serious. sometimes if i don't have the time or when i'm cutting i'll substract some sets here and there but i do that almost every day of the week

r8

I really hope this is just bait btw, that whole "routine" is absolute bs

>doing front raises after 12 sets of barbell and dumbbell exercises that target your front delts
okay, sounds retarded enough

>chest flyes AND cable flyes
retarded

>3-4x8-10 machine delt raises
after dumbbell lateral raises, retarded

>8x10-15 triceps pushdowns
What is this?

>5-7x5-10 pull ups and chin up, depending on the day i will do some weighted and some bw, or bw only
>9x8-10 lat pulldown machine with different handles
What are these? 14 sets for the same muscle group

>3-4x8-10 cable rows
>3x8-12 dumbell rows
>3x8-12 chest supported dumbell rows
9 sets doing the same thing

>deadlifting in the middle of your routine

>4x10 barbell curls
>5x10 dumbell curls
>3-4x10 preacher curls
?

This can't be real

Do less volume with more intensity, you will get better results

Can someone mark the routines that aren't plain stupid in this thread and reply with them to this post? I want to find a good routine because my current is only machines.

Your sessions should take 4 hours. If they don't, you're doing that 25 sec rest bodybuilder crap which means you ain't lifting shit which equals no gains.

Or you're just trolling. I'm going with this option.

>Your sessions should take 4 hours. If they don't, you're doing that 25 sec rest bodybuilder crap which means you ain't lifting shit which equals no gains.
>Or you're just trolling. I'm going with this option.


Jokes aside, what is a good rest time. I time myself and mine are on avg. 1:30, as in a minute of rest on bench and then about 30 seconds to start the lift.

ok rippletits

>doing front raises after 12 sets of barbell and dumbbell exercises that target your front delts
yeah what's the problem with it

>chest flyes AND cable flyes
again i see no problem

>8x10-15 triceps pushdowns
google it faggot

>5-7x5-10 pull ups and chin up, depending on the day i will do some weighted and some bw, or bw only
>9x8-10 lat pulldown machine with different handles
>What are these? 14 sets for the same muscle group
exactly, again what is the problem with working the muscle more. i don't feel shit if i do 3 sets like you powerlifting faggots and my strenght starts going down after two weeks

>3-4x8-10 cable rows
>3x8-12 dumbell rows
>3x8-12 chest supported dumbell rows
>9 sets doing the same thing
same thing but the add variety

>deadlifting in the middle of your routine

i'm not exactly focusing on doing just sqauts and deads 4 times a week like you so i'm not that much interested in my deadlift performance. i do it for the lower back gains

>curls

what's the matter with them

if anything your response is b8 man,
>not knowing about triceps pushdowns
>any year

Based mine on those PHUL-type routines, going nicely so far

Upper Power
Bench 4x5
Incline Press 3x8
Weighted Chins 4x5
Cable Row 3x8
OHP 3x5
Curls 3x10
Tri Extensions 3x10
Rear Delt Flyes 3x12

Lower Power
Squat 4x5
Deadlift 3x5
Leg Press 3x8
Leg Curls 3x8
Calves 3x10
Abs 3x12

Upper Hypertrophy
Incline DB Press 3x10
Flyes 4x12
DB Row 3x10
Lat Pulldown 4x12
Shoulder Press 3x10
Laterals 3x12
Curls 3x12
Tri Pushdowns 3x12
Face Pulls 3x15

Lower Hypertrophy
Front squats 3x10
RDL 3x10
Lunges 3x12
Leg Curls 3x15
Leg Extensions 3x15
Calves 4x15
Abs 3x15

did that, i have higher intensity days in which i do 3x5 on my main compounds and follow with easier isolation excercises and higher volume for all days
they take anywhere between 1 hour and a half and two hours with plenty of rest, about 2 minutes on my compunds and slightly less on my isolaiton excercises.

and again, i'm not trolling

ABCXABC
The first 3 days focus on lifting heavier (such as heavy bench) and the last 3 are when I focus on variations with a bodybuilder type work ethic.

Chest and triceps
Back and biceps
Legs and shoulders.

AxBxAxx
BxAxBxx

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

B
Squats 3x5
Pendlay rows 5x5
Weighted Dips 5x5
Facepulls 4x8

5x5 curls? I think you should stay on SS

Lift heavier and you will fail before you get that many sets/reps

>All of this 5 reps autism
The only things you should be doing 5 reps for are the main 4 lifts

im almost absolutely sure my routine is garbage. pls r8

Day A:

Barbell Bench 3x10
Incline Dumbbell Bench 3x10
Weighted Dips 3x10
Skullcrushers 2x10
Close Grip Bench Press 2x10
Preacher Curls 3x10
Dumbbell Shoulder Press 3x10
OHP 3x10
Roman Chair Oblique Crunches 2x20 (for each side)
Decline situps 2x20
leg raisers 2x20

Day B:
Squats 3x10
Glute Bridges 2x20
Leg Curls 3x10
Calf Raisers for 2 sets both until exhaustion
Lateral Pulldowns 5x10
Rows 3x10
Barbell Shrugs for 2 sets both until exhaustion
Deadlifts 3x10

repeat day A

repeat day B

rest day

repeat entire process

i made this routine almost entirely from trial and error but im worried that its total garbage. please help Veeky Forums.

I just recently started so I can't say anything to its effectiveness yet. its just a modified PHUL. I also plan on doing oly lifting on one of the off days.

Like 4-6 mins brah

>BB Rear delts flies 3x5
Your gonna fuck your sheit up doing that

Mon:
Box Squat - 3X6
deadlift - 2X6
Hamstring curl - 3X10
Farmers walk X3

Tue:
Incline Bench - 3X6
Weighted pullups - 3X6
OHP - 1X6
Lateral raises - 3X8
Close grip bench - 3X8

Thurs:
Front squat - 5X8
Stiff legged deadlift - 3X8
Hamstring curl - 3X12
Calf raise - 5X8-15
Farmers walk X 3

Fri:
OHP - 3X6
Dumbell bench 3X20
Db row - 4X8
Single arm pulldowns - 4X8
Across body hammer curls - 3X10
Lateral raises - 4X10
Hows this?

>effective lifting program compilation
>Madcow 5x5

lmao

AxBxCx...
A
Snatch Balance 10x3
Snatch Pull 8x7
Muscle Snatch 8x2
Back Squat 7x12-5
Overhead Squat 6x3
Lat Pulldowns 5x12
Wide Grip Seated Row 5x12
Low Row 5x12
Face Pulls 5x12
Calf Raises 5x15

B
Clean & Jerk 10x3
Power Hang Cleans + Push Press 8x5
Clean Pull 8x5
Front Squat 7x12-5
Leg Press 6x12-25
Strict Press 5x10
Incline Bench 5x10
Lateral Raises 5x10
Anterior Delt Raises 5x10
Weighted Dips (+15kg) 3x25

C
Front Squat 5x12-5
Back Squat 5x12-5
Heavy Cleans 7x2
Heavy Snatches 7x2
Leg Press 6x12-25
Leg Curl 5x15
Calf Raises 5x15
Deadlift 5x10-5
Ab rollout 3x15
Hyperextensions to cooldown

Is deadlift necessary when already doing pulls? I'm good up until C and then the next day I'm a walking corpse.

hey, are you going to implement some gym sessions in your rest day routines.

5'9 70kg
I started gym 1 month ago now (despite having gone multiple different periods in the past but always doing a retarded routine made by the people of the gym and exercises I would add randombly, many sets, many reps, weight too heavy or too light, etc.)
Last tuesday I started SS so I'm doing
A:
3x5 Squat 50kg
3x5 Bench 40kg
1x5 Deadlift 50kg
2x8 Dips (not sure how much weight to add and how)
2x8 Bicep curl 15kg
B:
3x5 Squat 50kg
3x5 OHP 20kg
3x5 Pendlay rows 50kg
2x8 pull ups
2x8 bicep curl 15kg

Is it realistic to add 2kg to every exercise per week without changing number of reps?

PPLPPLx

PUSH
3x5 Bench/OHP
3x8 OHP/Bench
3x8 Incline Bench
3x8 Tricep Pushdown SS 15-20 Lateral Raises
3xF Dips

PULL
1x5 Deadlift/5x3 Power Clean
3x8 Lat Pulldown
3x8 T Bar/Cable Rows
5x15 Face Pulls
4x8 Curls

LEGS
3x5 Back Squat/5x3 Front Squat
3x8 RDL
3x8 Glute Bridges or Ham Raises or something
3x20 Leg Raises
3x45s Side Planks

want to put snatch or power snatch in there somewhere, maybe alternate every other week with power cleans

i know it's just the reddit PPL fite me senpai

>Overhead Press
Literally every other day

>One arm chin up
Once every three days

>Planche work/Standing Ab wheel
Once every three days, but cycled behind the One arm chin up day

>Deadlift on days that aren't covered

So it'd look like


Sun
>OHP

Mon
>OAC

Tues
>OHP/Planche

Wed
(No lifts covered. Resort to deadlift)

Thurs
>OHP/OAC

Fri
>Planche

Sat
OHP

Sun2
>OAC

Mon2
>OHP/Planche

Tues2
>(No lifts. Resort to deadlift)

Wed2
>OHP/OAC

Thurs2
>Planche

Fri2
>OHP

Sat2
>OAC

And so on.

>AxxxAxA
>my gains will be gone by the time I work out again

candytoe 6week

really enjoy it

I train for football, muay thai and making my gf wet

6'3 200
Squat 350
Deadlift 440
Power Clean + Push Press 235
Bench Press 260
Pullups 19 or +45x6-8

>Upper (Tuesday)
Benchpress 3x6
Incline 3x10
Weighted Pullups 4-6, 6-8, 8-10
Shoulder Presses 3x10
Lateral raises or chest flyes 3x15
Biceps #1 3x6-8
Biceps #2 3x10-12

>Lower (Thursday)
Squats 4-6, 6-8, 8-10 or 3-5x5
Deadlift 1x5
Leg Isolation 3x15-20
Calf Raises 3x15
Abs

>Full Body (Saturday)
Power Clean + Push Press 5x3
Pullup Variation (like muscle ups or something else) or Rows 3x10
Pistol Squats 3x5
Dips 2x10

10/10 for rear delt development and rotator cuff health

Looks good for a beginner. Used to run something similar.

Too much volume

Literally trolling on the internet

Looks alright. It's important to feel like you enjoy each workout.

I like the concept, but feel like you are neglecting shoulders

Push / pull is good, but you should probably hit chest on both of them. Not as the primary push movement, but atleast secondary

I'd reduce sets on deadlift. Do 3x3 or 1x3-6 imo

Big fan of the upper/lower split but your volume is crazy

basicly SS. add some arms work and you'll be good

You can rest assured that it's absolutely garbage. Far too much volume and doing deadlifts as your 8th and last exercise is a one way ticket to snap city

Looks good m8, I like it.

don't troll me bro

can't go wrong with SS. Good on you to add some curls, but you should just do them on one of the days. Maybe add some lateral raises on B instead of the curls.

Looks good if you like working out often, but you could probably get the same results from going 3-5 times per week

20-30 minutes on the treadmill, max speed 3.5 mph.

9 squats.


Hopefully I can do this for a week and keep it stable. If it works out, I'll add something else easy like pushups.

Should i add some form of chest everyday?

Right now you're only hitting chest and shoulders once a week. What you should do is atleast do chest as a secondary on your C-day. Maybe switch the DB press with the incline bench from your A-day. Hitting each muscle group twice a week is much better for a natural.

Thanks man! Is this better?


AxBxCDx

A:
Squat 3x5
Bench press 3x5
Incline DB bench 3x10
DB shoulder press 3x10
Incline DB fly 3x10
Lying tricep extension 3x10

B:
Deadlift 3x5
Barbell row 3x5
DB row 3x10
Pullups 3xF
Facepull 3x10
DB shrug 3x10
DB curl 3x10

C:
Squat 3x5
OHP 3x5
BB Incline bench 3x5
DB press 3x10
DB lateral raise 3x10
DB front raise 3x10
Lying tricep extension 3x10

D:
Weighted pullups 3xF
Chinups 3xF
Lat pulldown 3x10
Facepull 3x10
DB shrug 3x10
DB incline fly 3x10
DB curl 3x10
Hip thrust 3x10

mirin stats, post current body?

No, that is too much volume. You should have just switched places with the incline form A and the DB press from C.

A:
Squat
Bench
DB Press
Flyes
Triceps

C:
Squat
OHP
Incline Bench
Lateral Raises
Front raises (shitty exercise. you hit your your front delts so much from all the pressing you do anyway. you should remove it)
Triceps

Not the other guy but here's my advice

I see the classic rookie mistake of trying to cover all your bases by having variants. Variants are good, but you should only rotate them after you finish a training block (anywhere from a month to 4 months, generally).

So:

Incline db/bb: pick one and do it both days

Do incline flies two days and drop front raises
Do lateral raises both days
Deadlift both days
Pick one of chinups and pullups
Pick one of bb and db row
Drop shrugs and hip thrusts

Booom

Sounds fun

Thanks, I just feel like I've been in the beginner gulag for too long and I just want to shake my routine up.

Maybe I should stop eating like shit

don't have a recent pic, but here is me at like 190 or so I think. It's from august and I'm bigger and fatter now. Startin recomp tomorrow

fucking computers

I just took ICF 5x5, turned it into Upper/Lower and added SLDL.

Lower 1
Squat 5x5
SLDL 3x8
Barbell Shrug 3x8
Abs

Upper 1
Bench 5x5
Barbell Row 5x5
Triceps 3x8
Biceps 3x8

Lower 2
Squat 5x5
Deadlift 1x5
Barbell Shrug 3x8
Abs

Upper 2
OHP 5x5
Pull-ups 5x5
Triceps 3x8
Biceps 3x8

hell yeah lookin strong. i appreciate you brother

i wouldn't get too locked into those exact rep ranges as linear progression will stall quickly for everything that's not squat/bench/deadlift. look into double progression, where you progress within a wider rep range before you add weight, especially for the smaller muscles

(OP)
Is this better?

AxBxCDx

A:
Squat 3x5
Bench press 3x5
Incline DB bench 3x10
Lat raises 3x10
Incline DB fly 3x10
Lying tricep extension 3x10

B:
Deadlift 3x5
Barbell row 3x5
DB row 3x10
Pullups 3xF
Facepull 3x10
DB shrug 3x10
DB curl 3x10

C:
Squat 3x5
OHP 3x5
DB press 3x10
DB lateral raise 3x10
DB incline flies
Lying tricep extension 3x10

D:
Deadlift 3x10
Weighted pull ups 3xF
Lat pulldown 3x10
Facepull 3x10
DB curl 3x10

> (You)
Final change. On A day, heavy bench volume OHP, on A day the reverse, or vice versa, and then drop incline db and db press. You need more practice with the main barbell movements than once a week.

Other than that it's alright. Also same advice as I gave in the post above about rep ranges.

Good luck my beany friend.

No, just read what I wrote

A (Push)

OHP 5x5+
Front Plate Raise 3x8
Shoulder Press 3x8
Bench 5x5+
Cable Chest Flys 3x8
Dips 3x8
Tricep Isolation


B (Pull)

Deadlift 5x5+
Power Shrugs 5x5
Standing Plate Shrugs 3x8
Farmers Walks 3x
Long Bar Row 5x8
Lat Pulldown 3x8
Bicep Isolation


C (Legs)

Squats 5x5+
Calf Raises 3x8
Leg Press 3x8
Leg Curls 5x8
Ab isolation


How am I doing?

Why volume shoulder work before strength bench? Bench will be heavily impacted. Same with flys before dips. Are you preexhausting or something?

Looks pretty good just don't be scared of higher rep ranges you know

should I add any additional arm work to this? Starting to feel like the curls aren't enough.

Not really sure, just the way I've been doing it.

How badly does it affect bench? Because I've been making good gains on bench as well as OHP

Gracias chico!

>How badly does it affect bench? Because I've been making good gains on bench as well as OHP

Try benching first thing in your push workout and see if you can PR lol, you probably will be able to

just do 4 sets instead and AMRAP all of them, they're fucking arms, not much CNS fatigue to be generating unless you're using absurd amounts of momentum

por su puesto

Ok is this.what you mean?

AxBxCDx

A:
Squat 3x5
Bench press 3x5
Ohp 3x10
Incline BB bench 3x10
Lat raises 3x10
Incline DB fly 3x10
Lying tricep extension 3x10

B:
Deadlift 3x5
Barbell row 3x5
DB row 3x10
Pullups 3xF
Facepull 3x10
DB shrug 3x10
DB curl 3x10

C:
Squat 3x5
OHP 3x5
BB bench 3x10
DB lateral raise 3x10
DB incline flies
Lying tricep extension 3x10

D:
Deadlift 3x10
Weighted pull ups 3xF
Lat pulldown 3x10
Facepull 3x10
DB curl 3x10

Train every second day
A
Squat 3x5
OHP 3x5 + a 4th set of 8
DB Rows 3x8
Cable flyes 3x12
Curls 3x12

B
Squats 3x5
Dips 3x5 +4th set with BW only
Deadlift 1x5
Chin ups 4xF
Leg raises 3xF Supersetted with calf raises

SS lacks upper body volume which is why ive added some. And can only do powercleans sometimes.

>Try benching first thing in your push workout and see if you can PR lol, you probably will be able to

will do man thx

yep you got it

godspeed

Dude try dipping after deads, feels great to decompress your spine

This program lacks in chest, front delt and upper back volume, and have a lot of arm and upper traps volume

This looks more like an intermediate program than a beginner program. I dont know what you are.

There is TONS of upper trap volume, but very little upper back volume. Reduce the shrugs and do more rows.
And youre muscles is only worked once a week. Find a way to increase the frequency. VOlume isnt end-all to muscle building. Thats why full body programs can keep up with BB programs, as they have a way higher frequency.

This has less volume than SS with the fourth set of 8 reps.
If your goal is aesthetics then do 3 sets of 5 on lower body lifts, but on upper body lifts do a fourth set of 8. This will even out the upper/lower body volume. Adding abs and calf raises to one of the days can be wise too.

>Dude try dipping after deads, feels great to decompress your spine
I know. I used to start with deads and do 3x5 deads instead of squats, but the strength progress is slower than how SS does it

Which is why i do chins and hanging leg raises after. The decompression feels awesome.

>this looks more like an intermediate program

Ive been lifting for 15 months
1rp
Bench :205
Squat:275
Ohp:145
Dl:345

I would say switch to a Push/pull program with only 2 days, done 4 times a week. or full body.

Your numbers and muscle gain doesnt seem like theyre from 15 months of lifting. Youre still in the beginner range. Unless you got some truly rare and horrible genetics.

I spent like 4 months injured so in reality it would be 11 months

What do you mean balance the upper lower volume? Upper body is already getting like 3x as much

What do you guys think of Nuckols's 28 programs?

squat 3x8
deadlift 3x8
leg extensions 3x15
leg curls 3x15
glute isolation 2x20 (2)
calf raises 4x15

3x a week

at home i do push ups and that's it for upper lol

ABCXABCX

A:
Chest and Abs

All dumbells except decline

Flat bench X 5
Inc bench X5
Dec bench X5
Inc fly X 3
Flat fly x 3
various ab exercises x5


B
Shoulders Tris Deadlift

OHP x 5
Lateral raises x3
Front raises x3
face pulls x 5
tri pulldown x 10
bent over tri extensions x 10
deadlift x 5

C
Back Bis Legs
Widegrip pullups x 5
shrugs x 5
low rows x 2
med rows x 2
high rows x 2
curls x 10
farmers x 5
hammers x 5
squat x 5
calf raises x 5

Are these 1RM? Also, why is your bench shit compared to your squat and deadlift? I am the opposite and can't figure it out.