Strong Lifts has worked for my legs, but nothing else has moved. So I'm moving to a classic upper/lower split. BARBELL and body-weight only. I really want input: preferably with links.
Monday: High Bar Back Squat (Heavy) Hip Thrust With Shoulders Elevated On The Bench for Glutes (Hypertrophy) Deadlift (Heavy)
Try the Veeky Forums 4 day Upper Lower, by trappy-chan
ABxCDxx
A: Bench 3x5 OHP 5x5 (90% of the previous C day) Chinups 3x5 (weighted) or 3xF (unweighted) Cable Crossover 3x8-12 Lateral Raises 3x8-12
B: Squat 3x5 Snatch Deadlift 3x5 (80% of the previous D day) Ab exercises
C: OHP 3x5 Bench 5x5 (90% of previous A day) Chinups 3x5 (weighted) or 3xF (unweighted) DB suppinating curls 3x8-12 Skullcrushers 3x8-12
D: Deadlift 1x5 Squat 3x5 Ab exercises
+1kg per training session for Upper body, +2kg per training session for Lower body
Ethan Rodriguez
i need help with a gym routine that lacks squats and deadlifts (my hips are severely misaligned and until i figure out how to fix that it's not really safe for me to do compounds that engage the posterior chain). I'm transitioning from calisthenics so that's why some of my exercise choices are weird. This is what I have in mind for now, but I'm very open to suggestions. Note: I'm trying to keep my workouts as short as possible for now so if something seems redundant let me know. Stat wise I'm definitely still a beginner.
PPLPPLx: Push: Flat bench, 3x5-6 OHP, 3x5-6 Weighted dips, 3x8-12 Isolations as I see fit, probably lat raises and tricep extensions
Pull: Bent over rows, 3x5-6 Weighted pullups, 3x5-6 Face pulls, 3x8-12 curls of some kind, 3x8-12 hyperextensions, 3xf
Legs: Plate loaded leg press, 3x8-10 (lower reps on this feel fucking AWFUL to me) pistol squats, 3xf shrimps, 3xf
Also, there's gonna be daily work on bodyweight progressions like l-sits and front levers that will hopefully help with the stabilizers that are getting neglected without squats and deads. Any suggestions? Should I up the volume to make up for the lack of two main lifts?
Matthew Cruz
Thanks for the info.
Brayden Nelson
Bump
Did this general really die with trappy?
Ayden Turner
I hope not, I think there should always be a General Routine thread up on Veeky Forums
My biggest reason for wanting to set up a Barbell Upper/Lower Split is that that my legs will not soak up all my gains. I want to have a day where only my upper gets focus, and a day where my legs get the focus.
But thanks for sharing that routine, that is a great one for those that want a total body AB
Noah Thomas
Any help with my routine? I swim so the schedule is pretty fucked but whatever. AxAAAxA Sun-Sat 1 mile run Bench 1x10 warmup 5x5 135 3x3 145 2x2 155 2x1 1RM test After 1RM Drop set 155 down to 135 SS all bench with ab work, idea is to go through entire set w/o rest 3x12 Tricep extensions 3x10 Curls 3x20 Power Shrugs Deadlift 1x5 Warmup 3x10 145 2x3 185 2x2 225 SS all deadlift with ab work, same as bench Squat 1x10 Warmup 5x5 135 Ik my squat is shit so tips would be appreciated Do bench again, -1 on all sets 20 min run Am I missing anything important? Should I vary my routine? 6 months lifting ~1 on routine.
Jaxson Brooks
... you didn't show when one day ends and another begins.
Friday: DL 1x5, add some weight 1x3 Push press 5x3 front squat 3x5 tbar row 5x5 front holds 3x30sec
I am also doing pull ups, push ups, and band pull aparts at home on weight training days, as well as conditioning work on tuesday thursday and sometimes saturday
Bentley Sullivan
GOD DAMN!
Charles Thomas
>let the hate begin
So i workout 2-3 days a week depending on if I have time or not, everyday is full body workout day.
8-12 110kg leg press 8-12 30kg (excl bar) squats 8-12 10kg deadlifts 8-12 60kg wide pull-up(not my weight) 8-12 20kg (excl bar) bench press 8-12 78-20=58kg dip 8-12 28kg incline dumbell press 8-12 24kg bicep curls 8-12 20kg bar raise(for shoulders) And thats my workout, give some insights on what to improve to start getting beach body and to avoid not being able to stretch my arms
Benjamin Rivera
Will this get me my delicious trap body I've always wanted
Nathan Thomas
Please explain the reasoning behind a 10kg deadlift.
Jacob Jackson
I have this back injury that fucked me up way back and still recovering
Wednesday: Back Squat Barbell Hack Squat Deadlifts(both sumo and conv) Leg Press Standing Calf Raises Sitting Calf Raises Leg Curls
Thursday is same as Monday, Friday as Tuesday, Saturday as Wednesday.
Zachary Cook
PPLPP: Running this because of my lagging shoulders hence the volume on them and my oversized legs thanks to rippetits. I'm thinking I have a little bit too low volume on chest but I want to limit myself to 5 exercises a day because I want to fit in some HIIT afterwards, but then again I'm on a cut.
Push A) Bench Press - 4x5, 1x3 (Pyramid Sets) Incline Press - 3x8-12 Overhead Press - 3x8 (Same weight as first three sets on Push B) Klokov Press - 3x12 Lateral Raises - 5x12
B Leg Extension 8x5 Seated Calf Raise (Machine) 8x5 Decline Sit-ups 10x3 Spellcasters 8x4 Side Raises 8x4 Assisted Pullup Machine 8x4 (working on real pullups)
Thinking about adding wrist curls or inverted grip barbell curls because my forearms are lacking. And leg curls because my hamstrings are weak and I want to run faster. Any thoughts? I definitely want to add more free weights but I'm terrified of deadlifts and squats. Sometimes I'll do The Press (tm) instead of the shoulder press machine.
Evan Sanchez
A 5x5 Squat 5x5 Bench 3x8 Curls 3x10 Situps 3x3 Chin ups 5 mins rowing
B 5x5 OHP 5x5 Leg Press 3x8 Chest fly 3x8 Lat pulldown 3x8 Lat low row 5 mins treadmill
I only get an hour when I can though. Please help me fix my routine. I can't do diddly for fear of snap city...
Christopher Sullivan
Monday:Volume Day A.Squat 5 x 5 @ 90% of 5RM
B.Bench Press 5 x 5 @90%5RM
C.Deadlift 1 x 5 @ 90% 5RM Wednesday:Recovery Day A.Squat 2 x 5 @ 80% of Monday's B.Overhead Press 3 x 5 @ 90% previous 5 x 5 weight C.Chin-up 3 x Bodyweight until failure
Friday:Intensity Day A.Squat:warm-up, then work up to one single, new 5RM B.Bench Press, (if you bench pressed Monday) or Overhead Press (if OHP on Monday):work up to one single, new 5RM C.Power Clean or Power Snatch:5x3/6x2 Also I do calf raises and weighted dips with ab and oblique exercises. Question though; when I was doing power cleans my right elbow started to hurt as I continued, any reason why?
Asher Richardson
My GSLP:
AXBXAXXCXDXCXX...
(Last set AMRAP)
Monday A / C:
3x5 Bench Press / OHP (Alternating) 3x5 BB Rows / Chins (Alternating) 3x5 Squats 3x8-12 Lat Pulldowns 3x50m Farmers Walk
3x5 Bench Press / OHP (Alternating) 3x5 BB Rows / Chins (Alternating) 3x5 Squats 3x8-12 Lat Pulldowns 3x50m Farmers Walk
Brody Jones
im going to sleep so I'll check this tomorrow after noon or morning. Thanks
Aiden Rodriguez
For several months now steady gains (arguably lmaonoobgainz, I've returned to training after about a year). So far so good, hope to continue to reach a year, 1,5 year perhaps we'll see.
10-12 sets of hang high pulls (ramp, as the weight ascends, the reps descend to heavy singles 5/3/1 Bench 5x10 incline dumbbell press 5x5/8 weighted chin-ups/heavy laterals 2x Kroc rows
In days between: 3 session of cardio >hill sprints >400m intervals >Mahler's roadwork
Connor Jackson
Baby volume.
Ayden Rogers
Baby volume as well. You're a lazy fuck.
Logan Thompson
>Kroc rows Lmao. They're dumbbell rows. Not faggy Kroc rows.
Christopher Thompson
whatever dude, just think about it as 2x25-30 heavy dumbbell rows
Juan Perry
Thats a horrible routine. You gotta take some kind of gear right? Theres no way your using any real weight on any of those lifts with that much volume.
Ayden Gutierrez
Here we go, my take on Greyskull LP:
A: Bench (2x5, 1xX) Rows (2x5, 1xX) DB Skullcrushers (4x12-16) DB Bench Press (4x12-16) Squat (2x5, 1xX)
B: OHP (2x5, 1xX) Pullups (3x10) DB Lat Raises (4x12-16) DB Curls (4x12-16) Deadlifts (1xX)
AxBxAxx Then switch around everything except squat and deadlift, so the next week will look like this:
A: OHP (2x5, 1xX) Pullups (3x10) DB Lat Raises (4x12-16) DB Curls (4x12-16) Squat (2x5, 1xX)
B: Bench (2x5, 1xX) Rows (2x5, 1xX) DB Skullcrushers (4x12-16) DB Bench Press (4x12-16) Deadlidt (1xX)
anything stupid?
Cameron Miller
I'm coming back after a pretty long injury-related pause. Did some judo in between to semi-stay in shape. How would you rate this: Day 1 - Chest, biceps: 1.)Dumbbell press 3x15, warming up 2.)Bench 4x8-10 3.)Dumbbell flyes 4x8-10 4.)Incline dumbbell press 4x8-10 5.)Cable crossover 4x8-10
6.)Hammer curl 4x8-10 7.)Dumbbell curl 4x8-10 8.)Barbell curl 4x8-10 9.)Cross-body hammer curl 10.)Max barbell curl with no weight
Day 2 - Legs: 1.)Leg extension 6x10-12 2.)Dumbbell walking lounge 4x8-10 3.)Squat 4x8-10 4.)Lying leg curls 4x8-10 5.)Deadlift(currently still doing very light weight due to lower back injury) 6.)Calves 5x15-20
Day 3 - Back, forearm: 1.)Lat rear pulldown 6x10-12 2.)Lat front pulldown 4x8-10 3.)Dumbbell row 4x8-10 4.)Barbell row 4x8-10 5.)Back extension(also lightweight due to injury)
6.)Dumbbell palms up wrist curl 3x12-15 7.)Hammer curls 4x8-10
6.)Lying Close-Grip Barbell Triceps Extension Behind The Head 4x8-10 7.)Lying Close-Grip Barbell Triceps Press To Chin 4x8-10 8.)Triceps pushdown - bar attachment 5x10-12 9.)Triceps pushdown - rope attachment 5x10-12
Any input would be highly appreciated.
Robert Torres
Quit lifting a while back due to getting bored of the same stuff every single time, ran Greyskull for about 5 months. I want to get back into it but i don't want to go back to standard 3x5 training with accessories, what routines with a bodybuilding/hypertrophy focus does anyone recommend? Have already asked in QTDDTOT but got no answer
Dylan Edwards
Unless you're /fraud/ you're retarded
Camden Ward
t.retard who hasn't heard of TM
Eli Howard
The thing people forget in this thread is to put their stats along with their routine. Someone can't judge your routine unless they have a frame of reference for how strong you are, how much you weigh, and how tall are you. If you want constructive feedback provide the necessary information.
Jaxon Adams
I've been lifting for 6 months making gains as far as strength but I feel like it could be faster. I'm also not sure if I'm doing the proper number of sets/reps. For my big lifts I've been increasing my weight every set in four sets of 5 reps. Is this a good idea or should I just do a warmup set then do flat lifts? For accessories I usually do 3 sets of 8-12 with a flat weight.
Here's what I did last week (in pounds): Bench 4x5 at 95, 105, 115, 125 OHP 4x5 at 60, 65, 70. 76 Incline Bench 4x5 at 75, 80, 85, 90 Squat 4x5 at 145, 165, 175, 185 Deadlift 4x6 at 185, 195, 205, 215
Angel Ortiz
Can't Squat or Deadlift for a while, how's this for a Lower Body routine:
Mostly looking to maintain and even out imbalances. (Which is why I mostly do unilateral work) Are there any exercises that allow me to target one side of the spinal erectors more than the other?
Gabriel Lopez
Try Romanian Deadlifts on your leg day. It's a good one for creating hip flexibility while strengthening your hamstrings. I'm in the same boat as far as hip misalignment goes. Looking into mobility and posture exercises to correct it.
Instead of trying to target one over the other, you would be better off using a cable machine or DBs which will allow you to work both sides separately. This will give you a better gauge of the imbalance as well.
Nathaniel Ramirez
I would just do a warmup set and the working weight for the rest. You're not really putting up enough weight to require you to warm up slowly, and even then, most power lifters don't take that many warmup sets.
I think you're slowing yourself down. Warmup your muscles with a rowing machine if you're feeling tight.
Lucas Lewis
It's all one workout. Usually takes me 2-2.5 hours.
Joseph Parker
Anyone done alphadestiny hybrid lower novice intermediate upper? Not making strength gains on candito linear upper body but lower body progression is too slow as they are still low
Thomas Bennett
I'm going up to like 140-160 on most lifts? My curls only up to 50 with dumbbell hammer curls, and I usually shrug about 100 lbs.
Ayden Miller
Cutting atm and the goal is to just look good and maintain athleticism for mma. At about 205 now, wanna get to 190
Can anyone recommend any good strength building programs? I am hovering at 265LB bench, 385LB squat, and 145LB OHP. Don't do diddylifting because my lower back is garbage. Maxed out at 415LB for 2 one time when I used to do them. Right now I just do whatever and don't have any formal training regiment.
Been thinking about Madcow 5x5.
Nathan Rogers
PPLPPxx(I hate squats edition) Push: Bench 5x5 OHP 3x8 Incline 3x8 Tricep extensions 5x5 (when weight is high enough I'm going to deload and do 3x8)
Pull Upright row 3x5 Bent row 5x5 Lol barbell curl 5x5 (also trying to get the weight up before 5x5)
Legs Squat 5x3 Deadlift 1x3 Calf raises 3x8
Im a SL refugee
Luis Thomas
pls leave
Nolan Lewis
Candito LP program/6 week program.
Adam Lewis
Recently changed it up because I fell into a groove and was no longer feeling sore after.
Chase Morgan
*BBBRRRRAAAAAAAAAAAAAAAAAAAAAAAPPP*
Sebastian Gomez
r8 or h8
Ryan Taylor
That could be run 6x/week, with one light "A/B" mid week. Other than that, it's alright.
Christian Sanders
> fever, sinusitis, body aches > Missing my first workout of 2017
I'm not gonna make it brehs Hold me Veeky Forums
Owen Edwards
Good conversations going here, remember to contribute your advice to others, and acknowledge those that offer help.
Camden Ross
Saw this in a thread a while back, thoughts?
Robert Scott
It's good. IMO, a PPL only would be better for managing upper body intensity, but that's alright too.
Dylan Green
please understand that trappy drove away the very few people who were both willing and capable of giving legit advice with the samefagging and sometimes fucking retarded advice.
Here's a trappychan simulator for this thread:
>No get PHIR routine really works! >Dubs 3x10 CGBP really helps on a fullbody routine! >Trips In my "experience" >Quads SS is sooo superior to SL (like it fucking matters if noone buys the fucking SS book anyway)
Aiden Reed
Day A (Glutes)
Hip Thrust 4x10
Seated hip abduction 3x15 SS with Leaning forward hip abduction 3x15
Cable straight leg kickback 3x15 SS with: Cable donkey kicks 3x15
Day B (Back) Pullups 3x6 (weighted) Pendlay row 3x6 Chinups 3x10 (weighted) Curls 3x10
Day C (Shoulders + Chest) Lateral raises 6x10-15 Incline bench press 3x6 Low to high cable fly 3x10-15
Note: Lateral raises before bench because I pref perfect form on lateral raises, (also it doesn't affect negatively my bench)
Justin Hernandez
good concept, questionable exercise selection in the BB.com routine (mainly leg extensions)
Try the one-legged variant if you want to work more on symmetry
Landon Ortiz
nope. Extremely red fibre dominant. t. DYEL How does it feel to have the same physique as a a pajeet?
Jordan Clark
I'm pretty sure you'd see more gains by adding a rest day between pull and push since you'll probably be able to go alot heavier. Pull/rest/Push/Legs repeat or Pull/rest/Push/Legs/rest repeat (hitting muscles every 5 days).
Oliver Morgan
Could I get a routine recommendation? I'm dyel as fuck still, but sick of having love handles so I'm cutting (was fat, dropped a bunch of weight but was skinnyfat)
My lifts are low intermediate I stalled hard on SS and moved to TM, but wasn't making much progress strength wise as I wasn't eating enough
I'd like to lift as often as possible as I enjoy it A strength program with some power cleans or clean and jerk sounds perfect to me. I'd do an oly program but it seems like there's little info/experience from others running them
Jeremiah Morgan
GSLP Variant
3x5+ Bench Press / OHP (Alternate) 3x5+ Squat / 1x5+ Deadlift (Deadlift 2nd day) 3x8+ Row / Chin ups+Lat pulldown (alternate) 3x10 OHP / Bench Press (Opposite of first movement) 3x10 Optional hypertrophy work on any of chest, triceps, biceps if I feel like it 3x? Core 'circuit'
So far not burning out from the 3x10 after ~8 weeks, but something feels inefficient for the routine. I also don't know if I'm getting enough back work to match the pressing volume.
Easton Collins
This is a joke right? 4 days on 3 off, like 100 sets of random bullshit, what the fuck?
>Pull Deadlifts 3x8 or 4x6 T-bar rows 3x8 Lat pulldowns 3x8 Dumbbell Rows 3x8 Shrugs 3x10 Curls
I do 4x6 instead of 3x8 on days when I go up in weight
Isaac Flores
I have a question. For my shoulders all I do is overhead barbell press on Tuesday. Then on Friday I do a dumbbell press and incline dumbbell bench press. Is this enough for my shoulders? I hear there's various parts that make up the shoulder and I need to work them all. Just wondering if I'm neglecting something here.
Charles Williams
Assuming your lifts are decent because of SL, do more volume on Pull day. Add a pulldown motion or pull-up at least. . .
Femanon?
Ryan Walker
Grats dude, hope you burn out training like an idiot, God knows you won't be making progress with your retarded routine and the user running TM will be benching close to 275 for reps :). Maybe that's too big a number for you to imagine though? Especially since you're still doing heavy, for you, sets of back squats with sumo and convention deadlifts. You'll catch up some day though ;)
Joseph Gray
...
Landon Scott
I'm guessing that you have reps and sets confused. It's sets x reps.
Anyway yeah that routine is bad
Samuel Cox
I started trappys routine after changing from a 2 day full body split with Chest/Squats and Shoulders/back/Deads.
Fucking killed my shit went back to being a fat neet for 6 months before getting my shit together again 4 months ago.
Dont trust trappy
Ryan Turner
...
Caleb Baker
Stole this one of this board some time ago after doing Texas Method / SS / Bro split hybrid with cardio.... Haven't had this much gains since starting lifting again.
Not sure how meme this is or if it's bad but have gotten some crazy pump and enjoying the variance of exercises I never really used to do.
Joshua Lewis
>tue Squat (alternate 3x5 w 3x3) + 1-2 heavy singles pullups 3-5 sets
>wed bench (alternate 4x5 w 5x3) + 1-2 heavy singles bb row 3x5
>fri clean+press x3 doubles cl+pushpress x3-5 doubles cl+J x3-5 singles (load increases with every set through the wo)
>sat Snatch 8-10 x 2-1s + oh squats 3 sets or ohp 3x5 + DL work up to heavy 2 or 3 heavy singles
I really need cardio but I hate it
Gavin Hill
* meant >sun
Chase Smith
On dat upper lower time:
U1L1cU2L2cx Universal warm up: Mile jog 10 minutes stretching and yoga 2x10 sets of broomstick C&J
