Routine Thread

i see what you're trying to do but it's not gonna work ie the ohp will suffer because you're doing the bench first

i'd do

upper 1
bench + shoulder accessory + back

upper 2
ohp + bench accessory + back

Wanna start in the gym again, did some months last year but had to quit, was doing SS, should I switch to Greyskull? I'm bored of ss, it's so bland.

ye

>curls
>dumbbell rows
>dumbbell military press
>dips
>triangle pushups
>wide pushups
>dumbbell squats
>calf raises
>crunches

What should I add/remove? All I have is two dumbbells and my bodyweight.

Oh yeah, what should i add to build neck muscle?

Thanks, I might try that.

add pullups of some sort, remove calf raises and crunches (calf raises are a waste of time, just walk up a hill 2-3 times per week and your calves will be ok; crunches are shit, just do planks and/or abwheel rollouts - google these, you dont need an ab wheel)

you can also do:
dumbbell swings, db RDL's, bulgarian squats, lunges for some posterior chain gains

lateral raises, reverse flies, floor flies, floor bench presses for some upper body gains

Thanks, I've been looking for an insightful, competent answer and this was all I needed.

ss is shit, greyskull is okay to run for a few months, then switch to push/pull 4x/week

if those exercises are actually in order, i'd do your compounds before doing that isolation shit

uh that's 4 times a week then
sunday - train
monday - off
tuesday - train
wendesday - off
thursday - train
friday - off
saturday - train
sunday - off

I'm gonna do that!

he has a point

hamstring is the main muscle group worked, and when you think about it, you don't want to do heavy deadlifts followed by other back exercises.

The strain on your back after deadlifts even with impeccable form is uncomfortable.

>Deadlift 3x3
>Bench 3x5
>Rows 3x5
>OHP 3x5
>Curls 3x10
>Abs to failure

Axxxxxx

once a week masterrace.

I just don't see how people can do bench then OHP straight after. I mean if you're alternating between intensity and volume every other workout, sure but the wear and tear on your shoulders is too much.

I do:
>Chest/Triceps
>Back/Biceps
>Legs
>Shoulders
>rest
>repeat

>Bench Press - 1x10, 1x8, 1x5, 1x5, 1x3. Increasing the weight until a top-set for three reps. Increasing the reps for the last set until I hit 5 reps then increasing the weight for all sets by 1.25kg and starting over.

I do the same thing for bench and it's fucking exploded.

day 1
press 6x6x70%
rows

day 2
press 7x5x75%
crow rows

day 3
press 8x4x80%
upright rows

day 4
press 10x3x85%
rows

specific atm

>crow rows

Is this another name for lateral pulldown?

Gym Routine
Pre-Workout: Boxing, Running (10 Minutes)
Post-Workout: Cycling, Core Exercises, Yoga (30 Minutes +)

ABCxABCx
Chest/Triceps-->Back/Biceps-->Legs/Shoulders-->Recovery-->Repeat

A:
Benchpress 5x5 [Intensity] / Benchpress 4x8 [Volume] (Alternating A Workouts)
Tricep Dips 5x10
Incline Dumbbell Press 4x8
Skullcrushers 5x10
Cable Crossover/Dumbbell Fly 5x10
Triceps Pushdown/Overhead Extension 4x8
Pec-Deck Fly 4x8

B:
Deadlift 3x5 [Intensity] / Sumo Deadlift 4x8 [Volume] (Alternating B Workouts)
Widegrip Pullup 1x8, 1x6, 1xF / Closegrip Chinup 1x8, 1x6, 1xF (Alternating B Workouts)
Cable Row 5x10
Lateral Pulldown 4x8
Dumbbell Curls 5x10 / Hammer Curls 5x10 (Alternating B Workouts)
T-Bar Row 4x8 [Intensity] / Dumbbell Rows 5x10 [Volume] (Alternating B Workouts)
Preacher Curls 4x8

C:
Squat 5x5 [Intensity] / Overhead Press 5x5 [Intensity] (Alternating C Workouts)
Dumbbell Shoulder Press 4x8 [Volume] / Front Squats 4x8 [Volume] (Alternating C Workouts)
Lateral Raise 5x10
Leg Press 4x8 / Leg Extensions 5x10 (Alternating C Workouts)
Rear Delt Facepulls 5x12
Upright Cable Row 5x12 / Dumbbell Shrugs 5x12 (Alternating C Workouts)
Leg Curls 5x10 / Calf Raises 5x10 (Alternating C Workouts)

low volume dogshit

My routine is shit so please help
A
Squats 3x5
Pullups 3xf
Deadlifts 3x5
Hammer curls 3x8
Face pulls 3x8
Curls 3x8
B
Bench 3x5
Ohp 3x5
Dips 3xf
Tricep pushdowns 3x8
Abxabxx

neck yourself

This or
Upper 1: heavy low rep bench + light high rep press
Upper 2: heavy low rep press + light high rep bench

Help pls fit.
I have no interest in competing in either powerlifting or strongman, but I want to be decently stronk and be able to move heavy shit across distances for my job. Currently doing 531 so I've thrown in some strongman type assistance. I do shift work so there'll be times when I won't be able to gym for 4 days in a row, so I'd like to keep it full body to make up for this variability. Comments, criticisms and suggestions all welcome.

Routine
Day 1
Squat 531
DB clean + push press 5x3
SL hip thrust 4x8-12
Ab wheel 3xF
Sandbag loads

Day 2
OHP 531
Bench 531
Front squat 4x6-8
Kroc row 10, 15, 20+
Ab wheel 3xF

Day 3
Deadlift 531
Bench 10-15x1 (80-85%RM, limited rest)
Kroc row 10, 15, 20+
Farmers carries
Curls

Crap.

anyone doing stronglifts 5x5?

1. Some peopl value them more as a back exercise than a hamstring builder, for hammies deadlifts are suboptimal, Romanian deadlifts or something are better
2. Squatting and deadlifting on the same day will make one of them suffer and strength athletes don't want that

3x per week 3 sets of 8-12
After 12 reps of each set, increase weight next workout.

Behind the Neck OHP
Flat Bench Press
B/O Barbell Rows
Barbell Curls superset with triangle pushups 8-20
Squat
Deadlift

bro split is better than this.

>3x5mins

Are you actually implying that you can hold a plank for 300 seconds in 3 successive attempts?

ULxPPLx

Upper:
Ohp
Lat raises
Rear delt fly
Incl db bench
Lat cable pullover
1 Tris, 1 bis exercise

Lower:
Deadlift
Leg press
Leg curl
Leg ext
Calf raises
Wrist roller

Push:
Bench
High+low cable crossover
Db shoulder press
2 tris exercises

Pull:
Bb row
Lat pulls
Cable row
Reverse flies
Face pulls
2 bis exercises

Legs:
Squat
Lunges
Leg curl
Leg ext
Calf Raises
Wrist roller

Monday (light push)

Squat 3x5
Dumbbell press 3x12
Dip 3x12
Lateral raise 3x12
Pushdown 3x12

Tuesday (heavy pull)

Chin-up 5x5
Barbell row 5x5
Barbell shrug 3x5
Barbell curl 3x5

Thursday (heavy push)

Dip 5x5
Press 5x5
Bench 3x5

Friday (light pull)

Deadlift 1x5
Cable row 3x12
Pulldown 3x12
Hammer curl 3x12
Face pull 3x12

p-please respond

[Reply]

Train to fight and make gf wet. Currently cutting from 205-190

>Upper
Benchpress 2x4-6
Incline 3x6-8
Weighted Pullups 3x6-8
Rows 3x8
Flyes 3x12
Hammer Curls 3x12

>Lower
Power Cleans 5x2
Squats 3x8-10 (don't wanna put more than 120kg on my back)
Leg Isolation 3x15-20
Calves 3x15
Abs

>Full Body
OHP 3x4-6
Pullups 3xF s.s Pistol Squats 3xF
Dips 2x10
Lateral raises 3x12
Barbell Curl 3x6-8

Monday: MMA
Tuesday: Muay Thai
Wednesday: Upper + Cardio
Thursday: Muay Thai
Friday: Lower
Saturday: Rest
Sunday: Full Body

I like it

After hitting 1/2/3/4 for reps I wanna switch to pic related.

Keeping in mind:
Wanted a PPL but can only go 4x a week

Upper body is lacking

Want Hypertrophy for aestheticz

How does it look lads any advice appreciated

>Wanted a PPL but can only go 4x a week

You could cycle through PPL like this:

PPxLPxx
PLxPPxx
LPxPLxx

etc. That's pretty common.

Basically pull/push split I can't do any leg exercises atm, since I took a trip to snap city
A:
OHP 3x5-8
Incline Bench 3x5-8
Lateral raise 2x10-15
Tricep assistance 2x10-15

B:
Chinups/pullups/lat pulldowns 3x5-8
Dumbbell rows 3x5-8
Bent over raise 2x10-15
Bicep assistance 2x10-15
Hyperextensions 2x10-15

AxBxAxx
BxAxBxx

>Upper (Power)
Bench 4 sets (3-5)
Incline Dumbell Bench 4 sets (8-10)
Bent Over Row 4 sets (3-5)
Lat Pull Down 4 sets (6-10)
OHP 4 sets (5-8)
Single Arm Linear Jammer 3 sets (5)
Barbell Curls 3 sets (6-10)
Skull Crushers 3 sets (6-10)
>Lower (Power)
Squat 4 sets (3-5)
DL 4 sets (3-5)
Leg Press 4 sets (10-12)
Leg Curl 4 sets (6-10)
Calf Raise 3 sets (10-12)
>Upper (Hypertrophy)
Incline Barbell Bench 4 sets (8-10)
Chest fly 4 sets (10-12)
Seat Cable Row 4 sets (8-12)
One Arm Dumbell Row 4 sets (8-12)
Shrugs 3 sets (10-12)
Dumbell Lat Raise 4 sets (8-12)
Dumbell One Arm Shoulder Press 4 sets (8-10)
Incline Dumbell Curl 4 sets (8-12)
Dips 4 sets (8-12)
Cable Tricep Extension 4 sets (8-12)
>Lower (Hypertrophy)
Front Squat 4 sets (8-10)
Dumbell Lunge 4 sets (8-10)
Leg Extension 4 sets (10-12)
Leg Curl 4 sets (10-12)
Good Mornings (weighted) 3 sets (10-12)
Calf Raise 3 sets (10-12)

and i do ab stuf and forearm stuff at the end usually

Just started working out 1 month ago, got all the exercises down now. Help me out with my routine brehs.
>Push
5xFlat BB Bench Press
5xBB Overhead Press
5xParallel Bar Triceps Dips
4xDB Shoulder Presses
5xSeated Machine Fly
>Pull
5xDeadlift
4xBB Row
5xDB Row
5xHyperextensions
4xChin Ups
>Legs
5xBB Squats
5xBB Calf Raise
5xLeg Extension Machine
5xLying Leg Curl Machine
5xLeg Press Machine
5xSupersets of Crunches, Side Crunches and Leg Raises with 20 reps

My week looks like this: Push-Cardio-Pull-Legs-Rest-Rest-Rest

Still figuring out weights and reps for the sets, but i try to do 10 for most of them and work my way up from there. Might do bodyweight workouts in the middle of the rest days, cause i dont have access to a gym on the weekends.

Routine alright? Less sets on some exercises? Am i missing something?

th-thanks fit

Reverse pyramid, 8-12 reps to failure every set
Thinking about adding legs+shoulder as their own day
Don't care about legs really
90 seconds in between sets
ABxABxx

Push
Flat DB Press: 5x8-12
Overhead DB Press: 5x8-12
Pec Fly: 5x8-12
Tricep Pulldown: 5x8-12
Squat: 3x5

Pull
Lat Pulldown/Weighted Pullup: 5x8-12
Hammer Curl: 5x8-12
Cable Pull: 5x8-12
Barbell Curl: 5x8-12
Calf Extension: 3x5

Add deadlifting faggot
>Don't care about legs really
You should care about everything.

A:
3x5 squat
3x5 OHP
3xF pull-up
2x10 back extensions

B:
3x5 squat
3x5 bench
3xF pull-up
3x8 rows

I don't deadlift.

A

Deadlift 1x5
OHP 3x5
CGBP 3x8
Shrugs 3x8
Weighted Chinups 5x5
Curls 3x8

B

Squat 3x5
Bench Press 3x5
Bent Over Rows 3x5
Curls 3x8
Tricep Extensions 3x8

Came back from a lower back injury so i'm toning down on the squats and rows, the original program says to squat 3 times a week and row 3 times a week but this fatigued my lower back way too much so i've replaced one of the row sessions with weighted chinups instead. Thoughts?

Pls

Day 1

5/3/1 OHP
5/3/1 Squats
4x8 stiff leg deadlift
4x10 barbell rows
4x12/max seated dumbbell press/neutral grip weighted pull-ups
3x max weighted dips
5x15 lateral raises

Day 2
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
3x15-20 T-bar rows

Day 3
5/3/1 OHP
5/3/1 Deadlift
4x8 Zercher squats
4x10 barbell rows
4x12/max seated dumbbell press/wide grip weighted pull-ups
3x max weighted dips
5x15 lateral raises

croc rows are super heavy one arm dumbbell rows, body english necessary, amazing back builder and my personal favourite

ABCDExx

A
2x12 Weighted Back hyperextensions

3x10 Bench Press
3x10 Squats
3x10 Decline Bench Press
3x10 Barbell Row
3x8 Incline Bench Press

3x10 Chest Dips
4x10 Chest Flys

3x10 Weighted Decline sit-ups

B
2x12 Weighted Back hyperextensions

3x10 OHP
5x5 Barbell Row

3x10 Front Delt raises
3x10 Lateral Delt raises
3x10 Back delt raises

4x10 Bicep Curl (bar)
3x10 Reverse grip Bicep Curl (bar)
3x10 Hammer Curl (dumbell)

2x20 Ab Twists

C
2x12 Weighted Back hyperextensions

5x5 Bench Press
3x5 Pendlay Row
5x5 Squats

3x10 Tricep Dips
4x10 Tricep pulldown (cable, both)
3x12 Tricep pulldown (cable, isolation each hand)

4x20 Oblique Crunches

D
2x12 Weighted Back hyperextensions

5x5 OHP
5x5 Deadlift
3x10 Leg Press

3x10 Overhand grip pulldown
3x10 Underhand grip pulldown

3x10 Weighted Decline sit-ups

E
2x12 Weighted Back hyperextensions

4x5, 1x3, 1x8 Bench Press
4x5, 1x3, 1x8 Squats
4x5, 1x3, 1x8 Barbell Row

2x60sec Side Planks
3x15 Leg Raises
2x60sec Air Bicycles

Probably not optimal, but currently trying it out.

retard

dyel planks are not hard except for when you first start lifting or if you're really fat

Leangains Reverse pyramid training after extended ppl: am I being memed
Monday:
3-5,4-6 Deadlift
6-8,7,9 Weighted Chin-Up
6-8,7,9 Chest Supported Row
6-8,7,9 Barbell Curl (added this in last monday so haven't actually done this yet)

Wednesday
6-8,7,9 Flat Dumbbell Press
6-8,7,9 Incline Dumbbell Press
6-8,7,9 Weighted Dips
6-8,7,9 EZ-Bar Skullcrusher

Friday
3-5,4-6 Squat
6-8,7,9 Overhead Press
4-6,5-7 Weighted Chin-Up
12-14,13-15 Calf Raise

NB:
Only been on this routine for a short period and cutting.
Reverse Pyramid Training is doing max set first after warm-up, then doing next set weight-10%, reps+1
Also meant to be effective but irritating since only working out 3 times/week and each compound is 1/week
I do Dumbbell Bench since no one to spot me for Barbell Bench who I can trust to not help me
I know that Friday is a mash-up, meant to be legs but only want to do squats and calf raises so doing that

Pls rate. First time trying to put my own routine together

>Upper 1
Barbell Bench Press
Chinups
Incline Dumbbell Press
Chest Supported Rows
Lateral Raises
Triceps Pushdown
Cable Curls

>Lower
Squats
Walking Lunges
Leg Extension
Leg Curls
Calf raises
Abs

>Upper 2
Pullups
Dumbbell Bench Press
Cable Rows
Cable Flyes
Dumbbell Shoulder Press
Hammer Curls
Dips

U1/L/X/U2/L/X/X

Also I hate Deadlifts so I tried to work around it.

A:
3x5 Squat
3x5 Benchpress
3x4-5 Pullup
3x8 Dumbell Calf Raise
3x20 Deadbug (resistance band on pole, lie down, pull end of band to about chest height with straight arms, and lower legs one at a time, keeping the other one bent and in the air)
3x45s Single ropes (do one hand up while one goes down with ropes)

B:
3x5 Squat
3x5 OHP
3x5-6 Chinup
3x8 Dumbbell calf raise
3x20 russian twists (weight plate/dumbell side to side, feet off the ground, sitting down)
3x45s Double ropes

I've just modified SS basically

Suggestions to work on traps/biceps/triceps/calves? I think I've got puny calves and want to get them bigger

Thinking of adding in barbell bicep curls (im in the weird free weight rack area for all of this anyway), skullcrushers, and tricep extensions

Also suggestions for better/different core exercises?

I've been lifting knowing what I'm doing for about a year now. (Spent years only doing cardio and then a year just doing meme shit, finally decided to actually start lifting last year)

60kg OHP, 75kg bench, 100kg squat and 160kg dead. Current routine's starting to drag, so I'm looking for something new.

A friend of mine sent me this (bodybuilding.com/fun/body-transformation-jeff-looked-up-to-the-last-action-hero.html). My gym doesn't have all the equipment for all the lifts listed, but would this be a decent routine?

>3x3 bench
>3x3 OHP
wtf is this. you arent going to make gains going 3x3

I do a PPLPPLXPPLPPLX..

PUSH:
Bench : 4x10
Incline bench :4x10
Ohp: 4x10
Lateral raises :4x10
Skull crushers :4x10
Dips:4x10
Shrugs:4x10
Situps:4x10

Pull:
Deadlift:4x5
Pullups(weighted):4x10
Lat pulldowns:4x10
Bent over rows:4x10
Facepulls:4x10
Preacher curls:4x10
Hammer curls:4x10
Hyperextensions:4x10

Legs:
Squats:4x10
Leg press:4x10
Quad leg :4x10
Hamstring curls:4x10
Romanian deadlifts:4x10
Calves:4x10
Ab acessories

This takes about 2 fucking hours but inwant to lose fat and get big :( . Loving the results so far.

6"3 . 203 pounds. Started at 245 pounds. I do Hiit 25 mins on treadmill 3 times a week

what was his routine?

>what was his routine?
Genetics

Don't eat more than 1200cal a day and do some pushups sometimes.

I need a body like this in 5 months

3x5 Back Squat
3x5 OHP
1,2,3,2,1 at 3rm Deadlift
3x5 Weighted Chins

3x a week

Doesn't matter he's under 6 foot and a manlet

I'm 154 at 6'. I think I need to put on some weight. why does everyone assume everyone here is fat?

Because your fat until you post time stamped pics

You got nothing for your rear delts. So I'd make a day for deads and one for squats.

why would I lie and get the wrong routine?

Start on some test
Eat 3k cals
Do lots of core
Bench
Incline dumb bells

Pls r8

Not a fan of Deads, would dumbell rows (youtu.be/sAIYBR3U7GU) be a good enough substitute?
at like 3x5 I guess

Anyone else feel like a fucking super human after deads? I don't know if it's my central nervous system going crazy, but my posture is perfect and everything feels so light. Orgasm like

I'm curious, are flutter kicks worth a damn? I do 4x155 twice a week. Along with leg lifts 4x100 and planks 2x7.
I fuckin hate my core work. It takes somlong and i havent seen much result.

Yeah they work. I'd go for 3x8 unless you are going heavy.

Comment? No dips / pullups yet cause I'm fat af

PUSH
Bench Press 5x5 / 3x5
Overhead Press 3x5 / 5x5
Incline Press 4x10
Tricep Pushdown 4x10
Tricep Extension 4x10
Lateral Raise 4x10

PULL
Deadlift 3x5
Pendlay Rows 3x5
Lat Pulldown 4x10
Cable Rows 4x10
Dumbell Curl 4x10
Hammer Curl 4x10

LEGS
Squats 5x5
Leg Curls 4x10
Leg Press 4x10
Leg Extension 4x10
Calf Raise 4x10

Got this on a old thread. Open for criticism :)

...

Move deadlifts to B day, move bench to A day, move pullups to B day, move dips to A day, add rows on A day.
How didi you put this together user, I mean where was the logic?

Looks like A is legs+pull and B is push.

Put ohp to 3x5 and you will be sweet

Slightly modifire texas method
>Stats 1.2/2.25/3.25/4 82kg 5'10"

Slightly modifire texas method
>Stats 1.2/2.25/3.25/4 82kg 5'10"

Day 1 volume
Squat 5x5 @80
Bench 5x5 @85
Rdl 3x5 @80

Day 2 light
Squat 2x5 @75
Bench 3x5 @80
Rdl 2x5 @75
Press 20 somthing reps

Day 3 heavy
Bench 1x5 @5rm
Squat 1x5 @5rm
Deadlift 1x5 @5rm

Nice Tm variant.
I would use if i didn't have to worry about fatigue management.
I only have 1 day to rest.
My week goes like this.
>Monday:TM.Volume and judo
>Tuesday:rest
>Wednesday:Judo
>Thursday:TM.Light
>Friday:Judo
>Saterday:Cardio
>Sunday:Rollerskate master race.

Do bench aswell.
If you want to sub bench for close grip bench.

>compound based ppl
0/10, looks solid af but where is bench? Also might want to consider replacing hammer curls with something more bicep oriented, hammers work brachiolis and forearms which your already working with pulldowns and deadlifts, respectively.

I stopped doing a PPL routine because of my new schedule.

AxBxAxxBxAxBxx

Warmup:
Dynamic Stretching
1 minute Jumping Jacks
2 sets of Pullups

A
Bench 4x5 (last set amrap)
Incline DB 3x8
Squat 4x5 (last set amrap)
Weighted Chinups 3xF
Front Raises 3x15 + 3x5

B
Standing OHP 4x5 (last set amrap)
Deadlift 1x5+
Chest Dips 3x10
Front Raises 3x10
Side Lateral Raises 3x15 + 3x5

Light Cardio or Abs (Bicycle Maneuvers / Ab Rollouts) on rest days.

Any comments or tips/advice?

I want to do GreySkull routine, I have two questions:
1. What should my warmup sets look like? In the book he didn't explain this much, but from one example I got that you do more than just 3x5, you do some warmups that actually feel like work instead of just warming up, so if I do do 3 sets of warmup before my 3x5, the 3x5 feels actually a lot more difficult.
Is doing just one set of warming up and then moving on to 3x5 ok?
And by 3x5, I mean 2x5 and last set to fail.
2. I don't have microplates in my gym - the smallest plates I got are 1.25kg, or around 2.5lbs. Can I still use this somehow to tailor the proper progression or not? I changed three gyms and not one had plates smaller than 1.25kg.

Well a 1.25 on each side is 2.5 which is close enough to 5lbs.

Or buy your own. Olympic lifting "change" plates are visually distinct, so folks shouldn't think you're pinching the equipment.

yo, does my routine check out or am i just not getting a reply?

it's retarded, like you. you've been lifting for one month. do starting strength.

Is this good for beginners?
If so:
can i switch pulldown to chins and pullups?
I have a bit of pectus excavatum, should i add some more chest? Like a chest squeeze like scooby preaches

I mean, in the book he says you should progress with 2.5lbs per session on your upper body lifts, meaning you should add 1.25lbs on each side of the barbell. But the smallest weights the gym has are 1.25kg, or around 2.5lbs.

Is proper progression with GreySkull possible with these increments in some way or not?