ITT: post your routine and rate-

mon-sun: squat 20x10

Great, thanks.

jtsstrength.com/articles/2016/03/07/considerations-for-beginners/

MON:
>Squat 3x5
>Bench 3x5
>Deadlift 1x5
>Curls 3x5
>Seated Tricep Press 3x8

WED:
>Squat 3x5
>Bench 3x5
>Deadlift 1x5
>Curls 3x5
>Seated Tricep Press 3x8

FRI:
>Squat 3x5
>Bench 3x5
>Deadlift 1x5
>Curls 3x5
>Seated Tricep Press 3x8

TUES/THURS/SAT/SUN:
>Video games 100/5

>day A:
squats 5x5
ohp 5x5
deads 1x5
shoulder raises 4x8
shrugs 4x12
oblique raises 4x12
weighted crunches 4x12

>day B:
squats 5x5
bench 5x5
rows 5x5
cable crossovers 4x8
lat pulldown 4x8
curls 4x8
tricep pulldowns 4x8

Basically stronglifts with accessories
I also jog 10-15 mins after every workout
Suggestions welcome

3x a week all 3 sets of 8-12. Progressive overload

Squats
Bench
OHP
B/O Barbell Rows
Barbell Curls supersetted with 20 diamond pushups
Deadlifts

riding a bike for an hour every day
MON
rest
TU
4Xmax muscle ups
5x10 pulls ups
5x10 l-sit chin ups
WED
rest
THU
1,5H martial arts
FRI
repeat TU
SA
2h of marial arts
SU
3x
20 classic push ups
20 pseudo push ups
35 sec push up hold
15 clap push ups
20 decline push ups
20 diamond push ups
50 incline push ups

>user wants bo be better at kickboxing
>recommend routine with no endurance training

nice advice, lad. really got him there.

>Brolly
RRRRRRREEEEEEEEEEEEEEEEEEEEEEEE

Mon:
Upper Power
Bench 4 sets 3-5 r
Incline DB Bench 4 sets 6-10 r
Bent over roq 4 sets 3-5 r
Lat pull down 4 sets 6-10 r
Shoulder Press 4 sets 5-8 r
Barbell Curls 3 sets 6-10 r
Weighted dips 3 sets 6-10 r

Tue:
Power Lower
Squat 4 sets 3-5 r
DL 4 sets 3-5 r
Leg Press 4 sets 10-12 r
Leg Curls 4 sets 6-10 r
Calf Press 4 sets 6-10 r

Thu:
Hypertrophy Upper
Incline bench 4 sets 8-12 r
DB Chest Fly 4 sets 8-12 r
Seated Cable Row 4 sets 8-12 r
DB Row 4 sets 8-12 r
Shrugs 3 sets 8-12 r
DB Lat Raise 4 sets 8-12 r
One arm DB Shoulder Press 4 sets 8-12 r
Incline DB Curl 4 sets 8-12 r
Skullcrushers 4 sets 8-12 r
Cable Tricep Ext. 4 Sets 8-12 r

Fri:
Hypertrophy Lower
Front Squat 4 sets 8-12 r
DB Lunges 4 sets 8-12 r
Leg Ext. 4 sets 10-15 t
Leg Curls 4 sets 8-12 r
Calf Press 4 sets 8-12 r
Weighted Goodmornings 4 sets 10-12 r
Hip Thrusts 4 sets 8-12 r

and i do ab and forearm stuff at the end

r8/h8

Replace seated tricep press wirh weighted dips

Thinkin of doing 5/3/1 for a while. Would
UxLxUxL xUxLxUx....
be any different than
LUxLUxx LUxLUxx...
It would defenitely fit my schedule better

He already has running, sprints, cycling

Monday/Thursday

Squat (5x10 or 8x3)
Deadlift(1x5 or 3x10)
Misc leg accessories
And Wheel

Tuesday/Friday

Bench (either 6x6, 7x5, 8x4, or 10x3 always in order)
Pull-ups 5 sets
Misc upper body accessories

But tricep press feels so good man, makes your arms look great while you're doing it too.

Will have to give the dips a shot though. Won't be able to weight them for a while, i'm fat enough for that as is.

it's because it's easy.
switch to weighted dips they are great for triceps and work chest a bit too.

that's fine, i had to use the assistance at first, but you'll get the hang of it.

Doing Texas Method with some assistance excercises, and starting to finding that doing deads on volume day is actually hard as fuck. Anything I can replace deads with?
MON
>squat 5x5
>bench 5x5
>DL 5x3
>pull ups 5x8
TUES
>OHP 3x5
>squat 2x5
>pull ups 3x8
>cable flys 3x8
FRI
>squat 1x5
>bench 1x5
>DL 1x5
>cable flys 3x8

>Anything I can replace deads with?

No

Buck up

power cleans

Here is mine:
Every other day 1h bike ride+

MON:
>run 400m
>row 500m
>try some machine in the gym
>lift those plates on the stick
>run 400m

TUE
>run 400m
>row 500m
>lt those plates on the stick
>pull my self up until hurts
>run 400m

WEN
>run 400m
>row 500m
>try some machine in the gym
>lift those plates on the stick
>crunch planks
>run 400m

THU
>run 400m
>row your boat 500m
>try some machine in the gym
>lift those plates on the stick
>run 400m

>no swimming

because it's gay

>having a ''body parts workout''

It never fails to make me laugh sarcastically.

btw, you are missing a ''calves'' and ''forearms'' day. 2 of the most important ones.

>not mentioning neck day

pencilnecklet confirmed

Question

I'm a beginner and I'm wondering whether I should follow of male my one routine or just so starting strength

I just started working out and I literally have no fucking clue what to do, or what any of these terms really mean. I just do all of the gym equipment in a row and do crunches and planks when I get home.

SS is too low on volume. Do and read

>crunches
Ok, at least you cofessed you have no idea what you're doing

Monday and Thursday Chest and Leg
>Squat 3x8
>Leg Press
>Leg Curls
>Dumbbell Walking Lunge
>Bench Press
>Flyes
>Dumbbell Chest Press 90 Degrees
>Dumbbell Chest Press 30 Degrees
Tuesday and Saturday biceps and Triceps
>Dumbbell Curls
>Barbell Curls
>EZ close grip and wide grip
>Seated Biceps Curls
>Overhead Triceps Extension
>One-arm Triceps Extension (Lay down)
>One-Arm Triceps Extension (Seated)
>Triceps Dumbbell Kickback
Wednesday and Sunday Back And Abdominal
>I do what i feel like when i do my abdominal workout
>Deadlifts
>Sitting Dumbbell Shoulder Press
>Lateral Raises
>Front One-Dumbbell Raise
>Single-Arm Dumbbell Row
Think this is what i mostly do druing my 6-week training, Thoughts? Any changes?

Well, attempts at situps but I'm fat. It's the best I can do at the moment.

Any pointers? Literally just started cutting and working out 3 days ago so it's not like I'm in too deep yet.

Will this routine make me thicc?
help im a girl and i want to make my own routine

squat 5x5
deadlift 1x5
OHP 5x5
unilateral hip thrusts with plate 3x15
cable pull throughs 3x15
calf raises 3x12-15

I was going to add lunges and back extensions but idk

3 times a week

>implying kickboxing training isn't endurance training already

>Monday UPPER
Flat db bench press 5x5
Assisted dips 5x5
Seated db OHP 5x5
Dumbells fly on exercise ball 3x10
Db lateral and front raise 3x8
Wide grip lat pull down 5x10
Cable triceps push down 3x8
HISS elipitcal 60 mins (yesterday I could only do 45 tho)
Excersize ball crunch 3x15
Russian twists 3x12-15
One more random core thing if I have the energy but usually wiped after that

>Tues LEGS
Weighted exercise ball wall squats 3x10
Thigh abductor 3x12
Smith machine squats 3x8
Seated leg press machine wide stance 3x10
glute kickback 3x12
Seated leg press machine narrow stance 3x10
Db lunges 3x8
Exercise ball crunch 3x15
Some other core thing if I feel like it

>Wed cardio and core
HISS elipitcal 60 mins
Side step ups 3x20
Transverse step ups 3x20
Russian twists 3x12-15
Toe touches 3x20
Alternate heel touchers 3x20
(sometimes I change out some of the core ones but I like to do at least 3 diff ones)

>Thurs
Db incline bp -was doing 3x8 but switching to 5x5 this week
Machine assist dip - switching to 5x5 this week
Db decline bp 3x8
Cable rope overhead tri extension 3x8
Seated db shoulder press., Doing 3x8 now but think I'm gonna go 5x5 for this now too
Machine assist pull up 3x8
Seated machine row 3x8-10
Db lateral and front raises but I hate these and usually kind of tired so I tend to skip them on this day
HISS Eliptical
Exercises ball crunch 3x15
Russian twists 3x12-15
Toe touchers if I'm in the mood

Friday Legs
Smith machine bb squat 4x6
Leg extensions 3x20
Seated calf raises 3x20
Laying leg press 3x12
Thigh abductor 3x12
Glute kickbacks 3x12
Decline crunch 3x8

Saturday
HISS cardio for an hour and then those step up things
2 or 3 core things I randomly pick

Sunday
HISS core and those step up things and core

Saturday and Sunday are a toss up if I go to the gym because I work like 10 hours a day 6 days a week. Here's my question I want to add goblet squats and glute bridges. Where should I put them? Halp I look horrible.

Just lose fucking weight. You twisting your midsection won't make you lose weight in your gut because spot reduction doesn't work.

Do a real routine

Russian twists are my favorite exercise. And yes I'm trying to lose weight that's why I said help. How is this not a real routine, that's why I'm posting what's wrong with it

Because you are doing exercise ball wall squats 3x10 instead of squatting or deadlifting.

Because you have too much shit in one that without Adderall you can't focus on the last lifts at all.

So take stuff out?

Day A:
Squat 5x5
Bench 5x5
Pendlay Rows 5x5
DB Flys 3x8
Hanging V-leg raise windshield wipers 3x6-8 (progressing up to One arm hanging leg raises [startingbodyweight])
Planks 3x1m

Cardio Day
Weighted Pullups 3x8
Hanging V-leg raise windshield wipers 3x6-8
Push ups 3x25
Weighted Situps 3x10
20-30m Jog

Day B
Squat 5x5
OHP 5x5
Deadlift 1x5
Weighted Pull ups 3x8
Hanging V-leg raise windshield wipers 3x6-8

And then cycle

Currently @
190lbs
5'10"
315 5x5 squat
235 5x5 bench
315 1x5 DL
140 5x5 OHP
230 5x5 Rows

All of the central lifts usually have like 4-5 warmup reps so I tend to be doing like... 40-50 reps/day even though only 25 of them are heavy.

Also I just recently hit 315 on the squats last week but all of last week this muscle on my left hip has been super sore, pic related. Should I stall at 315 till it gets better, deload, or keep progressing?

seems like way too much but im retarded and dont know what to drop been lifting for about a year and 2 months
A:
squat 5x5 or 7x3
press 5x5
bench 5x5
rows 5x5
db bench 3x10
pull ups 3x10
db curl 3x10
tricep extensions 3x10
lateral raises 3x10
B:
squat 7x3
press 5x5
deadlift 3x5
bench 5x5
db bench 3x10
pull ups 3x10
bb curl 3x10
skull crushers 3x10
face pulls 3x10

Doing this leddit beginner ppl program :^), not a complete beginner though

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

If you progress don't change shit unless you can't progress.

-Main push / +2 assistances.
-Main pull / +2 assistances.
-arms

3x week

Friday
>Squat or front squat 3x3
>dips or incline bench 3x5
>Some rows 3x8
>abs or light delt work or some curls

Sunday
>Diddlies 3x3 or a dead variation
>push press 3x5 or c&j 3-5x2
>pull-ups 3x6~ as many as I can, tfw bulking
>close grip binch 3x10

tues & thurs 2 hours martial arts,

gainz like no other right now, hope I can keep the momentum

situps are equally bad for your spine. do knee raises on a vertical bench instead

My calves and forearms are still I'm proportion, my calves are naturally good and my forearms have kept up from SS and pullups

to me it sounded like he wants to do extra endurance on his non-kickboxing days

Okay thank you, I'll look up how to do those.

The second leg routine I started because I decided to lift with my bf one day to see what he did then the next week ALL of my leg lifts went up so I'm keeping it as a second one. Before they were going up slow af

A1
>heavy chest/bis
B1
>heavy back/tris
C1
>heavy legs/shoulders

A2
>high rep chest/bis
B2
>high rep back/tris
C2
>high rep legs/shoulders

Plus cheer practice like 4x a week

>No rest days bcus fraud

Feels good my friends

Anyone seen good results from 5/3/1 BBB?

Not getting any comments means your routine is fine?

No it means you aren't
>specifying your current progress level.
>specifying your goals for the (current) training
>specifying if you are progressing towards your goal (in which ase it is moot point to post your routine here) or if you are stalling (when you need to change)
>specifying if you are cutting, bulking.
>specifying if you have any injuries

i don't care to reply and then get told one of these thigns is stopping what I prposed

tldr not nuff info

Do you guys eat at a caloric surplus on rest days too?

Little less than on training days due to lower energy expenditure, but still on a caloric surplus nonetheless.

I want to do a 4 day split but have no idea where to start, anyone want to show a babby a good routine?

I think it's too much

Welp, fair enough
I was really into lifting and lurking Veeky Forums for two years, but I fell out and couldn't really get myself back into it for a year. Finally decided to get back on the gain train when I saw SiR's new year comic and realised I missed a whole bunch of memes.
Used to be sorta-intermediate, with 1pl8 ohp, 1,5pl8 bench, 2pl8 squats and 3pl8 deads.
The goal for now, is to get back the strength I used to have and then switch to 531, which I really liked.
Overall goal is to steadily build strength, while keeping a balanced physique to mire in a mirror.
I'm also never got to the level to consider cutting/bulking, but I have somewhat good genetics for weight control. I eat a lot and gain weight while working out, but hardly put on any fat.
No injuries, just a slight pectus.

Pls help

My aim is to become stronger than my brother in SQ, DL and OHP.
Routine is pretty much Candito LP, but for OHP instead of BP.

LUxLUxx

L
SQ 4x6
DL 2x6
Farmer's Walk
Abs 3xWhatever

U
OHP 3x6
Lat Pulldown 3x6
BP 2x8
DB Press 3x8-12

L
Paused SQ 6x4
Paused Snatch Grip DL 3x4
Gripwork
Abzzz

U
Working on handstand pushups 3x6
Lat pulldown 3x6
Klokov Press 3x8
OHP-Lockout Training 2x8-12

Bump

CURRENT STATS:
>6ft, 180 lbs
>Squat: 260lbs x 1, 235 x 5
>Diddy: 305lbs x 2
>Bench: 165lbs x 1
> OHP: 105 x 1
>Pull/chin 5 lbs added x 10
>Dips: 5 lbs added x 10

MONDAY:
>Squat 5/3/1
>Deadlift 5x10
>Leg Extension 5x10
>Elliptical 10 min

TUESDAY
>Bench 5/3/1
>Weighted Pullups 5x10
>OHP 5x10
>DB row 5x10
>DB Curls 3x10
>Elliptical 10 min

THURSDAY
>Deadlift 5/3/1
>Squat 5x10
>Leg Curl 5x10
>Calf extension 5x20
>Elliptical 10 min

FRIDAY
>OHP 5/3/1
>Weighted Chinup 5x10
>Weighted Dips 5x10
>Lateral raise 5x10
>Bench 5x10
>Elliptical 10 min

I need to do better

It's the third time I'm posting it, for the love of GOD someone respond ;_;

Monday Pull
1x5+ Deadlifts
3x8-12 Pulldowns
3x8-12 Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls

Tuesday Push
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Skullcrushers SS 3x15-20 Lat Raises

Wednesday Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises SS 5xFailure Leg Raises

Thursday Pull
4x5, 1x5+ Barbell rows
3x8-12 Pulldowns
3x8-12 Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls

Friday-Sunday rest

Monday 2 Push
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Skullcrushers SS 3x15-20 Lat Raises

Tuesday 2 Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises SS 5xFailure Leg Raises

After this, Wednesday 2 would be the first monday and so on (it cycles). It's supposed to be a 6 day routine, but I got uni+work so I toned it down.

New routine in an attempt to accellerate axtually challenge myself and start prepping for first half Triathalon.(All while gaining weight??)
AxBCACx

A:
Squat 3x5
Bench 3x5
Diddly 1x5
Curls 3x15
Tricep ext 3x5
Row/pendlay 3x15
lat raise 3x15

B:
Squat 3x5
OHP 3x5
Diddly 1x5
Curls 3x15
Tricep ext 3x15
Facepulls 3x15
Calf ext 3x15

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

Suggestion: Do stronglifts until you've A. done more than 3 months AND B. Have failed to complete a 5x5 workout. Once both occur, stop stronglifts and switch to a program that focuses on increasing the weight a little less each week and adds more volume.

>Halp I look horrible.
Yes, you do. If this isn't bait stop with the ridiculousness and eat less.

Just do Starting strength( minus the bulking)
Eliminate fast food, fruit/sweet drinks, and snacks.
Add 3 days of cardio

Your progress will go much faster and you wont need to worry about the memeing because you're a grill and no one gives a shit if you overdevelop legs.

Canditos :)

Those results are in no way intermediate, only if you are 70kg and short

Do something with high frequency and full body workout to squeeze out whatever you can out of linear gains (ie. programs like Stronglifts where you do same lift on monday and friday and both times raise the weight).
.
Once you are done with the above then just pick up Lyle McDonald's generic bulking routine or make your own with similar principles as that (2-2.5 frequency and volume at the sacrifice of intensity)

You'd do well to read Lyle's articles on training at Bodyrecomposition, he is a skinnyfaggot but makes a lot of sense when he talks about training principles and PROGRAMMING your own program for your own needs.

I still don't understand what reps in reverse means. Do I have to do 3 sets of 8 reps until I can't do more than 3 quality reps?

>Reps in reverse.
Please do not do reps in reverse it might kill you.

Just think of RIR as "how many reps I still have in the tank", though 3 is bit high for a flatout beginner/novice, they can go to near failure of 1 rep in the tank (and rep after that would result in failure)

Have you looked at the 4 day version

>Push
3x5 flat bench
3x5/8/10 incline dumbbell press, dropsets
3x5 push press
3xF dips
3x10x10xF tricep pushdowns
3x10x10xF dumbbell skull crushers
3x5/8/10 cgbp, dropsets
3x10 lateral raises
>Pull
3x5/3/1 deadlift
3x5 bent over row
3x5/8/10 seated row dropsets
3xF chins
3x10x10xF barbell hammer curls, dropsets
3x10x10xF rope curls, dropsets
3x10x10xF straight bar curls
3x10 face pulls
>Legs
3x5/8/10 squats
3x5 leg press
3x10 hyperextensions
3x10 seated calf press

I'm noob as fuck but I am able to progress at least 5lbs a week on each lift, so it's working. I could probably afford to drop most of this stuff for just the basics and more simplistic sets and reps but, well, I don't want to because I enjoy spending an hour and a half in the gym.

ah, forgot the most important
185cm and went from 63kg to 78kg over the two years.
I'm 75 after the one year pause.
Did SS then, but now it feels kinda low on volume.
Cool, thanks
That was my plan and it's good to know I'm on the right page

>went from 63kg to 78kg
fatty

y-you too

who minimalist here?

A:
bench press 3x8
bent-over rows 3x8
squats 3x8
curls 3x8

B:
pullups 3xF
DL 1x8
ohp 3x8
dips 3x8
crunches 3xF

Trying to add some accessory lifts to my Stronglifts 5x5 program, not sure what I'm doing:

>workout A

BW Hyper extensions 3x5
Squat 5x5
Bench 5x5
Barbell Row 5x5
Lat pull downs 5x5

>workout B

BW Hyper extensions 3x5
Squat 5x5
OHP 5x5
Deadlifts 1x5
Tricep pull downs 3x5

6ft skelly

>6ft skelly
a skelly with 6 feet sure is more spooky than a skellington with just 2.

kek. But to give more info:
Started at 64 kg (134 lbs) and after 6 months of lifting and eating more and healthier I am now at 74 kg! (163lbs) However my lifts are increasing pretty slowly for a beginner workout, could it be because I'm a framelet? Don't know what to call it but even though I'm relatively tall, I am "small boned" so I look like an asian dude's frame

Okay thanks. I actually do cardio everyday except leg days and I take one day off on either sat or sun. I started at like 168 lbs so it's not like I've had zero progress

where did you get the idea to do all those exercises?

also I'm not that familiar with female muscle building, but in guys' case its 90% of what you eat and how much. Was literally seeing the best improvement.

When I first started I just picked a random split from JEFIT and realized it was way too advanced. So I just decided to pick out compound exercises and then add whatever kind of accessories that I liked/thought made a difference. My diet isn't terrible. I eat out pretty much only on weekends. I don't really like fast food and I like cooking. Gonna get a food scale though I think maybe my portion sizes are too big. Also I have huge sleeping problems. I get like maybe 5 hours on a good night. Usually 4 or 5.

Focusing on maxing out the bar on above the knee rack-pull and 405 push press at the moment. Made the shitty pdf from my .txt file.

I've never heard of this app...but it looks like something I wanted to create for a while, being a developer myself, damn.

Donno about the food scale, would rather count macros. I'm a skinny guy so I have to force myself to eat enough protein for the day.

My sister started taking this and it improved her sleep: myprotein.com/sports-nutrition/active-women-diet-capsules/11311011.html

Monday
>6 mile run
Tuesday
>DL 5x5
>OHP 5x5
Wednesday
>Bodyweight eg pullups, pushups, flexibility training
Thursday
>Bench 5x5
>Squat 5x5
Friday
>Back, Core and Grip
Saturday
>6 mile run

Thanks bro I'll def look into it

Current routine is a 4 day brosplit

CHEST/TRI
5x5 bench press
3x8-12 incline dumbbell press
3x8-12 cable flies
3x8-12 pec fly
3x8-12 overhead tricep extension with dumbbell
3x8-12 tricep cable extension

BACK/BI
3x8 lat pulldown
3x5 deadlift
3x8-12 rear delt fly
3x8-12 seated cable row
3x8-12 dumbbell bicep curl
3x8-12 bicep cable curl
drop set on seated cable row

LEG
5x5 squat
3x8-12 leg extension
3x8-12 leg curl
3x8-12 calf raise

SHOULDER
3x8-12 barbell overhead press
3x8-12 lateral raise
3x8-12 frontal raise
4x8-12 shrugs
3x16 face pulls

20 minutes of leg stretches each day to try and improve my flexibility

I'm feeling a bit bored with my current workout, what can I change to get more out of it?

Add in some pullups m8.

A:
bench 2x5 heavy
squat 5x5 medium
diddly 3x5 light

B:
bench 5x5 medium
squat 8x5 medium

C:
bench 3x5 light
squat 3x5 heavy
diddly 1x5 heavy

AxBxCxBx etc