Upper Body Workout A Bench Press 3 X 5 – 7 Bent-over Row 3 X 6 – 8 Close Grip Bench Press 2 X 8 – 10 Close Grip Pulldowns 2 X 8 – 10 Seated Dumbbell Shoulder Press 3 X 8 – 10
Lower Body Workout A Squats 3 X 6 – 8 Back Extensions 2 X 10 – 12 Split Squat (Rear Foot Elevated) 2 X 10 – 12 Calf Raise 4 X 8 – 10 Barbell Curl 3 X 8 – 10
Upper Body Workout B Overhead Barbell Press 3 X 5 – 7 Pull-Ups 3 X 6 – 8 Incline Dumbbell Press 3 X 8 – 10 Seated Cable Row 2 X 8 – 10 Parallel Bar Dips 2 X 10 – 12
Lower Body Workout B Deadlift 2 X 5 Leg Press 3 X 8 – 10 Leg Curl 3 X 8 – 10 Seated Calf Raise 4 X 10 – 12 Dumbbell Hammer Curl 3 X 8 – 10
Goal: skele with abs Currently: bordering on skinny fat
Hunter Robinson
Add front squats on lower body 2, remove leg press. Remove split squats on lower 1, add RDL or speed deadlifts.
Remove curls on both lower body days, add ab work.
Grayson Myers
But what about my biceps?
Nathan Cox
r8 me doods
Monday >Overhead Press: 3 x 5, dropset 1 x AMRAP >squats: 3 x 5, dropset 1 x AMRAP >Weighted Chinup: 3 x 5, dropset 1 x AMRAP >BB curl: 3 x 10 >DB bench: 3 x 12
Wednesday >Weighted Dip: 3 x 5, dropset 1 x AMRAP >Deadlift: ramp up to 1 x 5 >DB row: 3 x 10 >V-bar pushdown: 3 x 10 >Lateral DB raise: 3 x 12
Friday >Push Press: 3 x 5, dropset 1 x AMRAP >Front squat: 3 x 5, dropset 1 x AMRAP >Romanian deadlift: 3 x 10 >Weighted Pullup: 3 x 5, dropset 1 x AMRAP >DB hammer curl: 3 x 10 >Cable Facepull: 3 x 12
Hunter Adams
It looks like a beginner routine but it relies on more intermediate movements (weighted chin-ups and weighted dips; two types of squat). If you're a beginner and able to do it properly, it looks very good. I'd replace the dips with bench, and the front squat with lunges, but that's purely personal preference...
Hunter Taylor
Also, I'd aim for 50-100 reps total on each accessory movement (curls, raises, face pulls), since those are done only once a week.
Hunter Hughes
yea its the 70s big routine. I had been doing alot of volume for the past few months on a hypertrophy specific fullbody routine. Before that I ran madcow for like 6 months and made a lot of strength gains there. while doing the volume stuff I lost the ability to pull over 4 pl8 or squat over 3.5, so I want to get back there again.
The Linear progression on this program probably wont last long, but Im gonna use it up until its gone
I've done this for a coupe of months, but now I'm bored and stalling on bench, ohp and deadlift. My squat always seem to go up no matter what rep scheme or volume I do for them. I can deadlift 340lbs for 8 and that's around my 1rm for squats. My 1rm for bench is 225-235. 5'6" 170lbs. I'm looking for a 2 day split that has a volume and intensity day. I'm tired of doing high reps for everything, I want a day where I ego lift and go low reps
Nathaniel Rodriguez
any one else here doing >naturallyenhanced
Joshua Jenkins
seenaturally enhanced is a 2 day a week routine one intensity and one volume
Camden Powell
>be 134lbs skelly @ 5'10 >5 months of SS and bulking >up to 158lbs >bench 125 >ohp 90 >squat 185 >deadlift 240
Are these lifts shit for the amount of time I've been lifting? Should I stay on SS until I get my numbers up? I'm stalling on OHP, bench, and deads already. Also have to skip squats on most deadlift days because legs are too sore
Lincoln James
Push: Heavy compound BB work: 5x5 Heavy compound DB work: 5x8 Light compound DB work: 3x8 Tricep work
Pull: Heavy compound BB work: 5x5 Heavy compound DB work: 5x8 Light compound DB work: 3x8 Bicep work
>Lower 1: Squat 4 x 6 Snatch grip deadlift 3x8 Standing calf raise 3x12 Full body row 4x10 Leg raise/decline crunch SS 3x12/3x20
>Upper 1: Incline DB bench 3x8 Pec fly 3x10 Pullups 3x12 Arnold press 3x8 Dips/DB curls SS 3x12/3x10
>Lower 2: Deadlift 5-4-3-2-1 Front squat 3x8 Leg curl 3x10 Chinups 3x12 Crunches/scissor kick/plank SS 3x25/30s/90s
>Upper 2: Bench press 4x6 DB OHP 3x8 Heavy row 3x10 Tricep pushdown 3x10 Incline DB fly/BB 21s SS 3x10/3x
Dominic Diaz
I'm doing this routine, but rather than incline db press and cable crossovers I do dips, is this okay???
Carter Evans
Yea, it is very good. It looks similar to Candito's programs.
Liam Rogers
Okay, ty for the reply man
Owen Rogers
So I can only access a real gym once a week (lifts in red on the right side of pic). The rest of the days I'm doing pic related pull-up routine with weights in a backpack along with dragon flags and normal lifts with dumbells at home. I've been sticking to the pull-up program for 12 weeks now, just got the dumbells 5 weeks ago. I've been adding 10lbs to the backpack whenever I hit 16 pull-ups max reps. Any advice? How should I revise this plan? Right now its taking around 45-50 minutes to do this routine. For cardio, I run 3 km 5 days a week.
sorry about how autistically this thing is organized
