Routine Rate Thread

Routine Rate Thread

u 1st bb

I want to create a semi-full-body routine but still want it to be somewhat different each time, I've divided each workout into three parts that goes like this:

Primary Heavy Leg or Back & Assistance Exercise:
Squat & Hack Squat
OR
Deadlift & Pendlay Row

Primary Heavy Push & Assistance Exercise:
Overhead Press & Klokov Press
OR
Bench Press & Incline Press

Secondary Hypertrophy Exercise:
Pull Ups & Ez-Curls
OR
Dips & Lateral Raises
OR
Rack Pulls & Shrugs
OR
Hanging Knee Raises & Planks

They would be semi-random with no workout ending up being the same, I will pick 1 "group" out of each tier and turn that into one entire workout, making sure I hit each enough though. How does this look? Will most likely be every other day, with some LIIS cardio at the end and some GPP on off-days.

A:
3x5 squat
3x5 bench
1x5 diddly
3x15 db Curl
3x15 tricep ext
3x15 facepulls
3x15 row/pendlay

B:
3x5 squat
3x5 OHP
1x5 Diddly
3x15 db curl
3x15 tricep ext
3x15 lat raise
3x15 calf ext

C:
Cardio 30-45 min Swim/cycle/run

....AxBCACx
Did I dun fucked up?

Not too bad, might be a little bit too much on arms though.

PHUL-

Upper power-

Bench- 4x5
OHP- 4x5
P-rows- 4x5
Incline db bench- 4x6
Lat pulldowns- 4x6
Skullcrushers- 3x6
Barbell curls- 3x6
Cable crunches- 3x12

Lower power-

Squats- 3x5
Deadlift- 1x5-2x3
Leg press- 3x12
leg curls- 3x6
good mornings- 2x10
Captains chair- 3x10

Upper hyp-

Incline BB bench- 4x8
Flat DB bench- 4x8
Machine flys- 4x8
BB rows- 4x8
Lat raises- 4x8
Tricep extensions- 4x8
DB curls- 4x8

Lower hyp-

Front Squats- 4x8
Romanian deadlifts- 4x8
Leg extensions- 4x10
Leg curls- 4x10
Calf raises- 3x10
Calf press- 3x10

Pull ups
2xreps to failure

push ups
1x rep to failure

chin ups
2x reps to failure

plank x 60 sec

push ups to failure

10 minute dance sessions while holding my kitty

......Kelly?

A.
1. Back Squat 3x8
2. Dips 3x10
3. Chinups 3x10
4. Seated Behind Neck OHP 3x10
5. Romanian Deadlift 3x8
6. Barbell Curl 3x10
7. Barbell Wrist Curl 3x15
8. Ab work 2xF

B.
1. Barbell Bulgarian Split Squat 3x8
2. Bench 3x10
3. Bent Over Row 3x8
4. Seated OHP 3x10
5. Sumo Deadlift 3x8
6. Dumbbell Hammer Curl 3x10
7. Calf Raises 3x15
8. Ab work 2xF

I'm not sure about split squats since I never see them mentioned but some people seem to think they're great.
Also should I just deadlift every other workout?

Reposting; rate away

L1U1cL2U2cx

Cardio:
15 minutes rowing
30 minutes elliptical machine

General warmup:
Mile jog
10 minutes stretching and yoga

Lower 1:
Squat 4x6
Snatch grip deadlift 3x8
Calf raises 3x10
Box jumps 3x10
Ab wheel/crunches SS 3x12/3x20

Upper 1:
Bench press 4x6
Pullups 3x10
Pec fly 3x10
DB curls 3x10
Dips/L-sit SS 3x12/3x30s
Battle ropes 3x60s

Lower 2:
Hang clean 5x3
Deadlift 4-4-3-3-2
Sled push 3x30s
Leg extension 3x10
Decline crunches/plank SS 3x20/3x60s

Upper 2:
Incline DB bench press 3x10
DB OHP 3x8
Bent row 4x8
Tricep pushdown 3x10
Incline DB fly/BB 21s 3x8/3x
Hammer curls 2x12

>BUFF Dudes 12 week program
>Week 1, 2, 3 skipping the leg days because my legs are way ahead of my upper body
>Repeating weeks 1, 2, 3 with legs included afterwards

10x pushup

what's the program?

Monday: Push Strength
3-5 Bench Press
4-6 Bench Press
4-6 Bench Press

5-8 Leg Press (Squats are also acceptable)
6-10 Leg Press
6-10 Leg Press

4-6 Overhead Press
5-8 Overhead Press
5-8 Overhead Press

6-10 Standing Calf Raises (in a Smith Machine, or with dumbells)
6-10 Standing Calf Raises
8-12 Standing Calves Raises

Tuesday: Pull Strength
3-5 Deadlift [optional: see below]

3-5 Weighted Chinups
3-5 Weighted Chinups
5-8 Weighted Chinups

5-8 Weighted Pullups
5-8 Weighted Pullups
8-12 Weighted Pullups

10-20 Hanging Leg Raises (with a bent knee for beginners, legs straight for experienced lifters)
10-20 Hanging Leg Raises
10-20 Hanging Leg Raises

8-12 Dumbell Hammer Curls
8-12 Dumbell Hammer Curls

Wednesday: Rest or Cardio

Thursday: Push Volume
4-6 Incline Bench Press
5-8 Incline Bench Press
5-8 Incline Bench Press

8-12 Seated Calf Raises
15-20 Seated Calf Raises
15-20 Seated Calf Raises

8-12 Dumbell Bench Press
8-12 Dumbell Bench Press
8-12 Dumbell Bench Press

8-12 Seated Overhead Press
8-12 Seated Overhead Press
8-12 Seated Overhead Press

Optional: 2-3 sets of Tricep work

Friday: Pull Volume

4-6 Weighted Chin-ups
5-8 Weighted Chin-ups
5-8 Weighted Chin-ups

5-8 Weighted Pullups
6-10 Weighted Pullups
6-10 Weighted Pullups

8-12 Curl (any variant works fine)
8-12 Curl
8-12 Curl
8-12 Curl

10-20 Incline Situps (weighted if necessary)
10-20 Incline Situps
10-20 Incline Situps

8-12 Steps of Dumbell Walking Lunges (8-12 steps with each leg, not 8-12 steps total)
8-12 Steps of Dumbell Walking Lunges
8-12 Steps of Dumbell Walking Lunges

Saturday: Flex Day – Up To You

Sunday: Rest or Cardio

wtf kind of routine is this? fuck man, sort it out.

>Insecure Kids Get Validation Thread*
fixed

I hate leg days. Just threw a bunch of legs in push and pull days because why not.

I mean the stupid amount of sets?

Like, wtf is this?

3-5 Bench Press
4-6 Bench Press
4-6 Bench Press

yeah lol. i guess he's saying that set varies in that rep range

monday
OHP 4x8
Diddly 3x5
curls 4x8
tricep cable pull down or skull crushers 4x8
leg extensions 4x8
calves 3x8


tuesday
Flat bench 4x8
Squat 3x8
cable rows 4x8

wednesday
Barbell rows 4x8
leg extensions 4x8
calves 3x8

thursday

OHP 4x8
Diddly 3x5
curls 4x8
tricep cable pull down or skull crushers 4x8
leg extensions 4x8
calves 3x8

friday
Flat bench 4x8
Squat 3x8
cable rows 4x8

best workout best routine the one and only necessary workout out needed to be big and strong literaly all you need. if your workout is different you're a bitch and
>lifting for aesthetics

Yeah it's 3 sets with different amount of reps.

it's just stupid in terms of formatting

Morning
>Wake up
>Shower (only on rest days, otherwise save until after going to the gym) (shampoo every other day)
>shave/facial cleanser in shower
>Come out of shower
>Exfoliate (every other day)
>Toner
>Moisturizer
>Fix hair
>supplements
>breakfast
>brush teeth, floss, mouthwash (whitestrips sometimes)
>fill up water bottle and read before class starts

Mid-Day
>go to class
>eat lunch
>do homework
>play runescape

Evening
>Stronglifts 5x5 or rest day
>Eat dinner after going to gym
>shower
>Facial Cleanser
>Toner
>Moisturizer
>brush, floss teeth
>shitpost
>Sleep 7-8 hours

Weekends
>trim nails
>clean ears
>ocassionally shave balls
>furiously masturbate

Why don't you just say,

3-4x3-6

then?

Fuck sake, also why are you varying it that much? Are you retarded? whats the point? Be fucking consistent man. Or are you trying muscle confusion?

>3x5 double cheese burgers
>1x1 Large fry
>3x6 egg whites
>7x8 pack of oreos
>16oz orange juice

Train back in OHP day or in Bench press day?

Monday-100 pushups, 50 pullups and 50 lunges

Tuesday- 30 Minutes treadmill, ab wheel

Thursday- 100 bodyweight squats, delt/tri/bi work, yoga/stretching

Friday/Saturday/Sunday- Get savagely drunk and stoned and wonder why people waste so much time trying to get huge

My routine goes ABABABA

A
Squats 3x5 175lbs
Bench 3x5 115lbs
Deadlift 1x5 205lbs
Lat Pulldowns 3x8 135lbs
Assisted Pullups 3x5 55lbs
*sometimes: Leg Extension machine
Leg Curl Machine*

B
Hammer Curls 5x5 25lbs
Triceps Pushdown 5x5 42.5lbs
Reverse Preacher curl 5x5 45lbs
Standing Triceps Extension 5x5 30lbs
Over Head Biceps Cable Curl 5x5 20lbs
Lying 1 Arm DB Extension 5x5 20lbs
Standing Biceps Cable Curl 5x5 35lbs
Biceps Concentration Curl 5x5 20lbs
Triceps Dip Machine 5x5 135lbs
Triceps Extension Machine 5x5 90lbs

I'll just post my A routine
Chin ups 3x5
Flat bench Strength 3x5, hypo 3x8 day
Dumbell press 3x8 alternating A day
Incline dumbell press 3x8 alternating A days
Pectoral flies 3x8
Dips 3x5
Triceps pull downs 3x8-10
Bicep curls 3x8-10
Face pulls 3x10

I add a lot of accessories to my compounds, Im doing something simple as grey skull as novice but I notice i react better to high volume. Been increasing weight on bench every week

>orange juice
>making it
friendo

A: upper body
5x5 flat bench
5x5 seated ohp
3x8 incline bench
5x5 low cable rows
4x6 lat pulldowns
2x8 and 2x6 chin ups trying to get 4x8
4x6 dips
3x8 hammer curls
4x8 shrugs
4x8 tricep cable pulldowns
3x8 barbell curls
4x6 pec flys

B: lower body
5x5 back squats
4x6 leg press
5x5 deadlifts
4x6 leg curls
3x12 standing calf raises
4x10 weighted crunches
4x10 leg raises
4x1:30 planks
3x1:00 farmers carries
4x6 cable crunches
3x10 Forearm curls

My schedule is
AXBXABX
I kinda feel like I'm stalling so not sure if I should change or not.

How come rippetoad dropped two sets from reg parks 5x5 when he made ss? 15 reps against 25 is a lot less weight shifted. Is there any advantage to going 3x5 for noob lifters?
I ask because my program (not ss) is 3x5, and I'm curious.

ABCxABx

A
Bench Press 5x8-10 on Monday, 5x5 heavier weight on Friday
Seated Dumbbell Press 4x10
Incline Dumbbell Flies 4x10
Tricep Extension 3x12
Lateral Raises 3x8

B
Pull Ups 5x8
One Arm Dumbbell Rows 4x12
Hammer Curls 3x10
Barbell Curls 3x8
Shrugs 4x10

C
Squats 4x8
Lunges 4x8
Calf Raises 4x10

Also do ab stuff like 3 or 4 times a week. Can't do more leg stuff because of back problems.