Post your workout routines Veeky Forums

youtube.com/watch?v=j7Uxa9TnJTU

day 1 - 5/3/1 ohp, 5x10 btn press, 5x10 seated db press, 3xF pullups, 5x20 facepulls
day 2 - 5/3/1 deadlifts, 3x8 front squats, 5x10 rdl, 3x20 kettle swings
day 3 - 5/3/1 bench press, 5x10 flat bench, 5x10 flat db bench, 3x10 bent over row, 5x3 jerks, 3x10 dips
day 4 - overhead squats warmup, 5/3/1 back squat, 5x10 back squat, 5x5 cleans, 3x20 lunges

- 8 min on the elliptical
- Bicep curls
- Dips
- Chest press
- Squats
- Hip thrusts with 220 lbs until failure

I feel that I'm hitting a plateau with my hip thrusts, I barely notice any improvement. Is there any exercise that will help me improve them? Thx.

r8 or h8

ABCxABC, sets rotate 3x20, 4x12, 5x6
A=Push B=Legs C=Pull. Sometimes I switch them around depending on schedule.

First three days: 3x20, lighter weights high reps, more cables and machines

Next three: 4x12, sometimes last two sets at 10 cause failure. Med-heavy weights. Dumbbells mostly.

Finally: 5x6. Heavy as I can go. Barbells and dumbbells.

Works, sets, and reps change enough to create pretty constant muscle confusion. Usually stick to higher reps on ancillary muscles (rotator cuff, flys, rear delts etc).

6 days a week w/one rest day. Probably gonna have to change that soon with new job.

4 miles on trueform runner, then my upperbody routine varies day to day on what feels sore and not. I should prob get a set schedule just so i can more easily track progress

Looks good to me...

Sadly... literally the most exercise I get each day is waddling back and forth to my car to go to work then back home.

6x or 4x a week...

What do you even waste your evenings on m8

just made it yesterday, still messing around with sets r8

push:
bench 3x5
db bench 4x8
cable cross over 4x8
The Press 3x5
seated db shoulder press 4x8
tricep push down 4x8
hammer curl 4x8

pull
row 3x5
weighted pull up 4x8
tricep push down 4x8
hammer curl 4x8

legs
squat 3x5
rackpull 1x5
leg press 4x8
various ab exercises

pplx repeat

Video games, reading, jerking, and sex with wife... that is ALL I do.. thank god I do not drink or smoke... Got to get back to the gym and lose 50 pounds of fat

...

>Incline barbell chest flies

My sides

PPL split but I'm focusing on upper body because I'm slacking.
My week is Push, pull, legs, push, pull

Push: flat bench 5*5
Overhead press 5*5
Incline dumbbell press 3*10
Tricep pushdowns 3*10

Pull: deadlift 3*5
Pendlay row 5*5
Barbell curls 3*10
Lat pulldowns 3*10

Legs: squats 5*5
Calf raises 3*10
Abs 3*failure
Lateral raises 3*10

Light cardio every day I lift

ABxABxx

A
bench press 5x5
db press 3x10
squat 5x5
cable flies 3x10
triceps pushdown 4x10
french thing for triceps 3x10

B
Lat pulldown 4x10
Deadlift 3x3 not including warmup
T-bar row 4x8
Cable row 3x10 - my back is kinda week thats why i do both
OHP - 5x5
Lateral Raises - 4x10
Biceps curls 5x10

Literally the same as

Stairmaster 20 minutes
Leg machines 5×10
Back machine 5×10
Weighted crunch 6×15
Bicep curl 7×10
20 minutes exercise bike
Leg extension 3×15
Leg curl 3×15
Leg press 3×15
Barbell curls 3×20
Rear delt flyes 3×20
Lat pulldowns 3×20
Cable rows 3×20
Deadlifts 3×20
Bent over barbell rows 3×20
Incline bench 3×20
Lateral raise 3×20
Dumbbell press 3×20
Close grip bench 3×20
Cable pushdowns 3×20
Stretching exercises to cool down

>100 squats and running 10 km afterwards

RIP legs.

Patrick is that you

A
Flat Bench Press 3x5
Squat 3x5
Chinups/Pullups 3xF
DB Hammer curls,/ EZB Preacher curls 3x8
Donkey Kicks 3x30
Flutter kicks 3x30

OHP 3x5
Deadlift 1xF
Dips 3x5
DB Lat raises 3x10
Glute Bridges 3x30
Jump Lunges 3x30

Used to do barbell hip thrusts but felt overconscious from everyone staring at me.

what application is this

pruddy boring

ABxABX

A
Squat
Bench
OHP
Dips

B
DL
Rows
Pullups
Seated rows
Hip thrust

It's a PPL where you add legs to the push/pull days and skip leg day

someone please rate

A
Squat 3x3
Weighted dips 3x8
Incline DB bench 3x8
Cable tricep pulls 3x8
Ab work 3xPain

B
Deadlift 3x3
Arnold press (wrist is fucked so can't do OHP) 3x8
Pullup 3x8
Cable rows 3x8
DB curls 3x8

ABxABxx

WHAT DO YOU GUYS THINK?????????????????????????????

Will this workout actually show results? I focus on one muscle group a day and have been thinking of switching to something more like this where it's more of an all around workout each day.

>Will this workout actually show results?
Yes, it will.
Mind it is not a fullbody workout, but rather somewhat of push/pull like my own routine. ().

...

Damn Rand Paul looks pretty good here

Rate me fit, I do :

PullA PushA x Pull B Push B Legs x

Pull A
Deadlift 5x5
lat pulldown 5x8-12
seated row 5x8-12
EZ bar curl 5x8-12
Hammer curl 5x8-12
Forearm curl 3x15

Pull B
Deadlift 5x5
Latpulldown 5x8-12
T bar row 5x8-12
Preacher curl 5x8-12
Concentration curl 5x8-12

Push A
Bench 5x5
Incline bench 5x8-12
OHP 5x5
Shoulder flies 5x8-12
Tricep pushdown 5x8-12
Tricep pullover 5x8-12

Push B
Decline bench 5x8-12
Chest flies 5x8-12
OHP 5x5
Arnold press 5x8-12
Dips 5x8-12
Skullcrusher 5x8-12

Legs + Abs
Squat 5x5
Leg extension 5x8-12
Leg curl 5x8-12
Calf raises 5x8-12
Decline sit ups 3x15
Plank 2x1:00each
Torso rotation machine 3x15 each side
Pushups 60
Pullups 30

Push:
>3x5 flat bench
>3x5 OHP
>3x12 weighted Dips
>3x12 Cable or dumbbell flys
>3x12 upright rows or lateral raises
>3x12 random tricep exercise
>3x12 other random tricep exercise

Pull:
>3x12 assisted wide grip pull ups (maybe I should switch it to 3x5 weighted pull ups)
>3x12 cable rows
>3x12 legpress only the glute intensive phase because naturally big thighs
>3x12 random bicep exercise
>3x12 another random bicep exercise
>3x12 DB shrugs
>3x12 random ab machine

Then rest for a day or 2

M: bench + arms
W: squat + back
F: diddlylift + all the stuff I missed mon+wed
Compounds 3x5, accessories + isolation 3x10
Thinking about going gslp

Morning/warmup routine

Squats till slight pump
Pushups till slight pump
Pullups/chinups till slight pump
Stretching

MWF and my bread and butter workout.

Warmup routine as posted above

Assisted pistol squats x 3-5

GHR x 5-8

Knuckle handstand pushups on the wall x 1-2
OR
L pushups on knuckles x 5-10

One arm pushups x 1-5
OR
Assisted one arm pushups x 3-10

2 finger assisted one arm chinups x 3-5

Hanging leg raises x 6-10 OR L-sit 10 seconds

All of the above with 3 minutes of rest between each set and exercise.
Will do between 1-3 sets of each exercise depending on time, energy levels. or if I want to lift after.

Lifting routine
OHP 1-3 x 3-10
Bench - 1-3 x 3-12
Bent Barbell row 1-3 x 8-15
Curls 1-3 x 8-10
Bodyweight floor tricep extensions 3 x 5-10

T-Th
Usually just a full body calisthenics tabata thing, hiit jumping jacks, a long walk, high rep calisthenics exercises jogging or whatever.
It can be anything as long as it gets my heart rate up and i find it novel
Tomorrow I'm doing the deck of cards workout.

v3.8 is still a rough draft atm.
>Need to denote which lifts follow 5/3/1
>Want to replace Wednesday Oly squats with front squats.
And some other minor changes.

Rate hate commentate

Modified version of Brandon tietz beginner program

Fucking forgot image

I do xAxxBxx where A is upper body and B is back
I don't have it written up so i'm only posting A

3x5 benchpress 75kg (benching on that machine is fucking awful)
3x5 two handed cable curls 50kg
3x5 chest press 63k
3x5 triceps extensions 30kg
chinups to failure (~10)
2x10 knuckle pushups
3x5 pectoral fly 63kg
3x5 close grip lat pulldown 56-63kg
3x5 seated cable row 56kg
3x5 shoulder press 35kg

170lbs 5'11 lifting since mid-September

Having trouble with deadlift forms, so I increased the reps to prevent injuries.

Is it ok?

Yes. Get the fuck off my board you west side faggot

A
>Squat 5/3/1
>Deadlift 3-5x10
>Leg Ext. 3-5x10
>Leg Raise 3-5x10

B
>Bench 5/3/1
>Weighted Pullups 5x10
>OHP 3-5x10
>DB Row 3-5x10
>DB Curl 3-5x10

C
>Deadlift 5/3/1
>Squat 3-5x10
>Leg Curl 3-5x10
>Standing Calf Raise 3-5x20

D
>OHP 5/3/1
>Weighted Chinups 5x10
>Weighted Dips 5x10
>Lateral Raise 3-5x10
>Bench 3-5x10

On Abs I'll alternate with Calves

also, pls respond

You could def do more exercises
also you should work abs after every workout

Candito 6 week

A
>Bench press
>Incline bench
>OHP
>Lateral Raises
>Abs

B
>Pull ups
>Rows
>Dead lift
>Shrugs
>Dips
>Tricep pulldowns

C
>Squats
>Hamstring curls
>Preacher Curls
>Standing bicep curl
>Forearms
>Calf Extension

I workout five days a week in sequential order picking up where I left off. So week one is xABCABx week two xCABCAx week three is xBCABCx.

I confuse my muscles by changing the reps and sets. So week one I'll fail between 8-11 reps and do two sets with a two minute rest. Weeks two and three I'll fail between 4-7 reps and do three sets with a 1.5 minute rest. Week 4 is 8-11 reps at 4 sets with a minute rest. Weeks 5 and 6 are 4-7 reps with a minute rest.

This is the MuscleNow program musclenow.com/

Any recommendations? I've experienced some tremendous gains using this

Should be ok for now

Currently doing pic related

But once I plateau or the school year ends and I have more time, whichever happens first, I'll be switching to this:

Bench 5/3/1
DB OHP 3x10
Bent Over Row 3x5
Face Pulls 4x12
Cable Flies 4x12
DB Curls 3x10
Preacher Curls 3x10

Squat 5/3/1
Block Pulls 3x8
Leg Press Hack Squat 4x12
Leg Curls 4x12
Cable Crunch 4x10

OHP 5/3/1
Incline Bench 3x10
Lat Pulldown 3x10
Lateral Raise 4x12
Rear Delt Flies 4x12
Tricep Pushdown 4x20

Deadlift 5/3/1
Front Squat 3x10
SLDL 3x8
GHR 4x12
Leg Raise 4x12

xULxULx
As soon as my accessories plateau I'm going to exchange it for a similar one so accessories are not strictly limited to what you see above.

Anything you guys think I should switch up?

AxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAxAx....

A
hop 5-5-F
bench flat (barbell) 5-5-F
bench incline (dumbbell) 5-5-F
dumbbell flyes (uberslow) 3x10
dip (+8) 5-5-F
ez bar curl (reverse grip) 3x5
conc curl (dumbbell) 2x5
hammr curl (dumbbell) 2x5
pendly 3x5
diddy 1x5
squat (barbell - back) 2x10
squat (barbell - front) 2x10
squat (dumbbell) 5-5-5-5-F
some hiit if enough time

How is that supposed to be read?
> Mon/Wed/Friday
> BP 5x3
> 2x7 + 1x6
?
What does the 100 and 20 in between means?

Garbage. Hop on real program.

why do people go for max, especially with abs?
you could literally do 80-100 on the first try and get worn out, leading to single digits in the 2nd and 3rd serie.

Solid up to an intermediate program.

Slightly bicep / chest heavy compared to the amount of tricep / back work.
Else they're good, simple routines.

Try alternating DL's with deficit DL's at a significantly lighter weight to practice form.

That much squat + DL volume 6 days a week, you'll likely hit a wall.
It's fine for a novice or intermediate lifter though. Lots of focus on compounds, not wasting time on isolations, which is what I prefer for new lifters.

Quick glance-over, the new routine seems more balanced.

>Zero vertical push.
>Zero vertical pull.
>Zero tricep isolation to balance bicep work.
>Notably more chest than back work.
Gonna have a serious forward hunch, shit shoulders / back and shitty posture if you keep this up.

1:
incline bench 4x12
db flat bench 4x12
decline bench 4x12
db flyes 3x15
incline fly 3x12
decline fly 3x12
db hip press 4x12

2.
deadlift 4x10
bb row 4x12
lat pulldown 3x12
tbar row 4x10
upright row 3x12
barbell/db shrug 4x12
wide grip pull up 4xfail

3.
db tricep extens 4x12
skullcrushers 3x12
close grip bench 4x12
bb curl 4x12
preacher curl 3x12
hammer curl 3x12
seated wrist curl 3x15
behind back bb wrist curl 3x12

ohp 4x10
seated db shoulder press 4x12
reverse fly 4x12
db lateral raise 3x12
db front raise 3x12
bent over db reverse fly 3x12

4.
squat 4x10
leg press 4x12
leg ext 3x12
romanian dl 4x12
leg curl 3x12
db lunges 3x12 (each leg obv..)
hip abduction/adduction 3x12 ea
glutes 3x15
bb hip thrust 4x10

5.
machine crunch 4x12
weighted sit up 4x12
ab roller 4xfail
oblique bend 3x15
oblique twist 3x15
bb standing calf raise 4x15
seated calf raise 3x12
leg press calf raise 4x12

i do 1,2,3,4 and half of 5 every other day if im up for it otherwise use it as a 'rest day' solo. otherwise endlessly loop.

the last line wasn't clear. I meant I do 1,2,3,4.repeat. Additionally, either incorporate half of 5 into each day or give it it's own day.

A
incline bench 5x5
close grip incline bench 3x5
lateral flys 3x8
upright rows 5x8
standing dumbell press 3x8
ohp 3x5
tricep kick back 3x8
skull crushers/overhead extension 3x8
B
seated row 5x5
seated high row 3x8
pulldown/close grip pulldown 3x10
hammer curls/wideout curls/Zottman curls 3x10

A
B
x
A
B
x
x

Remove upright row, or replace with something less damaging to the rotator cuff.
Try replacing bent over DB reverse fly with face pulls. Same general movement, but better isolation and control.

>Leg day: Never.

I bike and row at pretty high intensity so fuck yeah, leg day never.

>plus calf insertions that would make Baby Jesus cry tears of joy

Then you should still do some hamstring work to balance out all the quad work you're doing.
Glutes and calves still get a modest amount of work cycling, but the hamstrings get a relatively minor amount by comparison.

Saying it not just for aesthetics or strength, but for injury prevention.

What does 3x5 mean? Seriously asking new to fitness here 3 sets of 5 pounds? Please tell me thanks

3 sets of 5 reps. Read the sticky.

modified SL because of my herniated disc

A

Sq
Bp
Rack pulls
Bar curls
Planks

B

Sq
Ohp
Rack rows/pendlay
Hammer curl
Back extension

Thinken of adding some chest work on the machine, never tried those machines before. And I'll need to replace those Pendlay Rows in the power rack with something else, it's starting to be a no-no for my disc.

>Rack rows/pendlay
>Rack pulls
> herniated disc

If I were you I'd stay far from this exercises. Very far.
You could try replacing it for DB rows. But be cautious, even tho DB rows allow not so strict form, and certainly are less heavy on your lumbar than BB rows, you could still slip something... But in all honesty, I'd rely on pull-up variations and back extensions for back development; avoiding horizontal pull movements....

A

Chin ups
Bench
Incline Bench
Cable flys
Bicep Curls
Rope pulldown

B

Chin up
Deadlift
Squat
Lat pulldown
Dumbell row
Leg press

what to add/change

>1x1 whatever my Marine gym buddy says we're doing today

Which generally means a combination of conventional strength training and crossfit-esque stuff.

Thanks!

HELP HELP HELP SOMEONE GIVE ME SOMETHING

gymbull.com/users/RelentlessAthletics

Clean Day,
Accessory Day,
Snatch Day,
Hypertrophy arms
Hypertrophy Legs,
Active recovery

It's fine as a basic novice routine.
Could use a vertical pull movement though. Chin ups / pull ups / lat pulldowns, etc.

Nevermind, missed that it has pullups already.
I'd probably only follow that routine for 2-4 months before moving to something more complicated.

Bill Starr's intermediate 5x5 with no modifications at all.

Thanks for the reply. I was thinking of switching back extensions as well, it kept feeling weird a lot (sciatica). Rack pulls felt fine today, above the knee 225. Belt of course on everything.

I'm also not doing anything from the floor
>this kills the lifter

DB rows like Kroc rows or something similar?

Thanks for the reply man.
I feel like I'm having a lil trouble with all the volume though, how much stagnation in progress should I accept before changing to another program?

I've been working out with bad discipline for a pretty long time now though, I can OHP lmao1plaet for 5 reps, DL 1601RM and do dips with just under 30kg added for 8 reps.
Not saying that it's a lot, just that I have to rest for long times between sets now that I feel like the weight is heavy

day 1)
squats: 5x5
lunges: 5x20
bench: 5x5
press: 5x10
skullcrushers: 4x12
curls: 4x12

day 2)
deadlifts: 5x5
yates rows: 5x10
db rows: 4x12
rear delt flys: 4x12
curls: 4x12
ab wheel rollouts: 5 sets

day 3)
squats: 5x10
lunges: 5x20
bench: 5x10
behind the neck press: 5x10
skullcrushers: 4x12
curls: 4x12

day 4)
powercleans: 5x5
yates rows: 5x10
db rows: 4x12
rear delt flys: 4x12
curls: 4x12
ab wheels: 5 sets

day 5)
db flys: 5x10
lateral raises: 5x10
db flys: 4x12
lateral raises: 4x12
rear delt flys: 4x12

...

wtf overkill

Bench 4x6-8
Squat 4x6-8
Press 4x6-8
RDL 4x6-8
Weighted Chins 4x6-8
Leg Raises 1x25

1st set @ 60%, 2nd @ 80%, 2 work sets at 100%
1 day on 2 days off, repeat

it's fkn neat man

On week 6 of SS + daily accesories

A
3x5 Back Squat 70kg
3x5 Bench Press 60kg
1x5 Deadlift 80kg

B
3x5 Back Squat 70kg
3x5 OHP 32kg
3x5 Pendlay Rows 54kg

Daily accesories:
2x8 Straight bar bicep curls 26kg
2x8 Pull-ups +12kg
2x8 Dips +12kg
3x8 Sit-ups +14kg

That's a decent OHP, but there's seriously something wrong if your OHP is stronger than your DL.
How long have you been on the program?
Also, I'm assuming you're also doing warm-up sets? Especially before your 3x3 of squats and DL.

These are examples of generic template routines I hand out to friends.
>Green - Isolation / accessory lifts. All 4 sets are meant to be about the same weight. Should be heavy enough to fail around 10-14 reps, especially in the later sets.
>Yellow - Compound lifts. First 4 sets are warmups, starting at ~50% working weight, and building up to max weight doable at 5 reps.
>Red - Taxing compound lifts. Same warmup structure as yellow lifts.

I'd normally tell my friends to follow the Novice routine for 2-4 months and the Intermediate one for another 2-4 months before re-evaluating them and making a custom routine for their new goals and strengths / weaknesses.
Intermediate routine is exactly the same as the novice one, just with more variety built into the program.

It's fine to change your routine up as much, or as little as you want. I tend to reevaluate my own, and my friends' routines about every 2-5 months, depending on how long they've been lifting, what issues they're having, among other factors.
Even if you have a solid routine and continue to see progress, it never hurts to experiment with things here and there.

hang on, shoulda said that I meant in kgs. I DL 3,5plaet

>3x5 lunging lotuses
>4x6 necromancer deadlifts
>5×3 smart car squats
>2x7 reverse cow girl bicep contractions
>5x6 cardio shit talking
>3x5 "lats til lenny" pulls
>5x5 shoulder shrugs

Step it up faggot

Day 1:
Squat,bench, DL- all work up to a heavy single
RDL-4x4
BB Back Extention-4x4

Day 2:
Squat variation,bench variation, DL variations- all work up to a somewhat heavy single
Row-4x4
Hammer Curl-6x5

Day 3:
Squat,bench, DL- all work up to a heavy single
Shrug-4x10
OHP-4x4

Also some ab work when I am feeling it

Cheers man, thanks for the advice

PPLPPXX

was previously on SS pretty much

>pendley rows

Fucking really

lots of autoregulation but basic template overview looks something like this:

A: squat 5s, 3s, 2s, 1s till F
B: bench 5x5 and row or pullups 3x5+
x
C: clean & press (strict, push or jerk according to increasing load) 2s & 1s till F
x
D: snatch (variants and complex) 2x&1s, then deadlifts 2s&1s till F
x

this one looks nice

Squat day
BS - work up from 8*2 to 8*3
c
BS - light 1*20

Bench day
BP - work up from 8*2 to 8*3
BP - lighter pump with slight incline & closer grip
DBrow - for pump til F

DL day
DL - for singles @ ~ 80-85%, really short rest
FS - pump
PU - set # of reps

Press day
OHP - work up from 8*2 to 8*3
DB press - pump
DBrow - pump but heavier than bench day

obviously hepburn inspired, but split so I can be done in well under 60 minutes and maybe even 30. Done "daily", with off days whenever the hell I'm not feeling like a rage filled cannibal on a coke binge (ie almost never)

If you try it, watch out for overdoing it with the main lifts. Don't take every workout to the limit but don't make every workout easy either. I also vary the row, RDL, OHP, and curl types I do.