Routine Thread

can you guys fill in the blanks for this one? I want to get the best of strength and hypertrophy? which means i don't want a powerlifters bear body, or a bodybuilders "bro split" body. just something balanced for a humble skeleton. I did greyskull for a while but I'm staring to think I need some more mass first.

shameless self bump

How good is 5/3/1 BBB for mass?

You're doing deadlifts and squats in the same day which is weird and suboptimal

You're doing tiny reps amounts, the opposite of what you want for hypertrophy

You haven't labelled half of your exercises

You've focused almost entirely on legs and will be t-rex fairly quick

Your chest press distribution is weird and all over the place

You have no core work
You have no tricep work
You have no traps work

I didn't make this, I found it on this board. I wanted to find a good program for mass and strength because I've already stagnated in greyskull.

how good is pic related for putting on mass?
it's either this of ICF for my novice routine
I've fucked around with brosplits for months now and just want to focus on something simple

Help me out.
This is supposed to be glute heavy.

A
squat 5x5
ohp 3x8
deadlift 3x5
lat pulldown 3x10
weighted unilateral hip thrusts 3x12-15
cable pull throughs 4x15
calf raises 3x12-15
B
squat 5x5
split squats 3x12-15 (probably will take out and put some hamstring exercise here? back extensions, GHR, RDL, not sure.)
db row 3x8
db bench 3x10
weighted unilateral hip thrusts 3x12-15
cable pull throughs 4x15
calf raises 3x12-15
3x a week:
AxBxAxx
BxAxBxx

Should I make the squats on the B day lighter and 3x8-12 or is squatting heavy 3x a week fine?

worst of the 5/3/1 templates for just about any purpose

do Periodization Bible for accessory work (or Triumvirate) and do your joker sets and first set last (multiple sets)

this is where 531 becomes autistic
it was meant to be a simple system made by a guy who was tired of being a fat powerlifter
simple strength + size
easily customized for your own needs
now he has released several books about it with these intricate system that just ruins the intent of the original template

it doesn't ruin the intent at all

you periodize your main lifts via the typical 5/3/1 method, you add jokers and FSL, and you do accessory work

the only major change is joker sets and FSL

i ran the original 5/3/1 years ago and it was complete dogshit, the volume was way too low to actually work for anyone not on their deathbed with decent lifts - that one required a lot of customization to even make it work

this one you just do what wendler suggests (joker sets, FSL, + accessory) and it works

How does this look? Too much volume? My bench and squat have exploded, but I think the growth will be coming to an end soon

I do a variation of that and it has worked well for mass and strength.

>AxBxAxxBxAxBxx

>A
back squats 5x5 (he first two sets in Reg Parks are at 50% and 80% of the weight used for the last three sets). I do a power clean and a push press, followed by lowering the bar to my back before each squat set. Limits T-Rex mode because you can't squat so much and gives you a bit of explosive power. Very tiring though.
Chins/pull ups 5x5 weighted
bench 5x5
curls 2x10
sometimes wrist shit
plank with weights on my back
meme burpees for shitty cardio at the end

>B
back squats 5x5 again, I don't like front squats
pendlay rows 5x5
OHP 5x5
deads 2x5
front raises 2x10 (same objective as curls, but fro the shoulders
wrist shit sometimes
plank with weights
meme burpees

That's it. I may run a bit and rope jump in some off days.

hey if it works, then that's great
obviously people have fun doing the program

>are at 50% and 80%
I meant 60% and 80%, just like the picture says.

Help me out anons, i sorts threw all this together. What is lacking? Thanks in advance

A: Bench Press 3x5
Skullcrusher 3x8
Pendlay Row 3x5
Dumbbell Curl 3x8
OHP 3x5
Lat Raises 3x8

B: Squat 3x5
Calf Raises 3x8
Deadlift 1x5
Hamstring Curl 3x8

C: Incline Barbell Bench 4x8
Flat Dumbell Press 4x8
Tricep Pulldowns 4x12
Weighted Chin ups 4x8
Lat Pulldowns 4x8
Preacher Curl 4x12
Barbell Shrugs 4x8
Sitting Dumbell Press 4x8
Lateral Raises 4x12


D: Front Squat 4x8
Calf Raises 4x12
Lunges 4x12
Hamstring Curl 4x12
Stiff Legged Deadlift 4x8

I feel like my last day is the most fucked up, not sure what to do with it. It's meant to be a volume day for legs. Wat do?

bench press, then skull crushers, then rows, then curls, then OHP after that?

what do you intend to OHP after all that work in a 5 rep range?

this routine is fucked up, just take a proven routine framework and add some accessory work to it instead of making some frankenstein shit that has no periodization and dumb exercise order and volume distribution

Been lifting just under a year and put together this a couple of months ago, rate?

A - Chest and tri:
Bench press 5x5
Dumbbell decline 5x5
Barbell incline 5x5
Cable Chest fly's 3x15
Body weight dips 3x8
EZ bar Skull crushers 3x12
Tri pull down 3x15
Tri cable extension 3x20

B - Back and bi:
Deadlift 2x5
Body weight pull ups 3x8
Pendlay row 5x5
Lat pulldown chin up grip 3x12
Cable row 3x12
EZ bar preacher curls 3x15
Hammer curls 3x15
Slow curls with pause 3x5

C - Leg and core:
Squats 5x5
Leg press 12, 10, 8, 6
Leg curls 3x12
Leg extension 3x12
Calf raises 3x15
Plank 1 minute
Weighted sit ups 3x30
Side bends with a plate 3x20

D - Shoulders and core:
Barbell military press 5x5
Arnold press 3x8
Ez bar upright rows 3x12
Cable raise 3x12
Plank 1 minute
Weighted sit ups 3x30
Side bends with a plate 3x20

ABxCDxA
BxCDxAB
xCDxABx
CDxABxC
DxABxCD
xABxCDx
ABxCDxA

bump

> leg extensions
No, user

A-Push
Bench 3x8
DB Flys 3x8
OHP 3x8
Fly Low 3x8
Shoulder Raise 3x8
Skull Crusher 3x8
Dips 3x8

B-Pull
Pulldown Wide 3x8
Low Row 3x8
Pullup 3x8
Chinup 3x8
Shrugs 3x8
Preacher Curl 3x8
Seated dumbbell curl 3x8
Bentover Barbellrow 3x8

C-Leg
Squat 4x8
Hamstring curl 4x8
Calf raise 4x8
Deadlift 4x8
Stiff leggged deadlift 4x8

ABCABCA

Abs every 6 days:
five supersets with about 3 minutes between. Each superset is going to consist of the following six exercises.
•crunch at max weight (dead)
•crunch with 50% weight (dead)
•bicycles with 50% weight (dead)
•crunch with 0 (dead)
•bickcles with 0 (dead)
•side plank 2x

This is called canditos routine. Google it and read the PDF for suggestions.

>no core work
>no tricep work
>no trap work

you're wrong on all accounts and there are optional slots for neglected areas

please rate my bulking routine fellas


month 1:
seated btn press 3x10
curl 3x10
squat 1x20
pullovers 1x15
dips 3x12
squat 1x12 (lighter)
pullovers 1x20
chin-ups 45 total
stiff leg dl 1x10


month 2:
1 arm presses 3x12
concentration curls 3x12
squat 2x15 ss pullovers
bench 5x10
incline flies 5x12
squat 1x15 bodyweight
rows 3x12
assisted chins 3x15
still leg dl 2x10

month 3
monday/thursday:
3x5 btn press
3x12 lateral raise
rows 5x8
chins 5x8, 1max assisted
his shrug 3x20 ss pullovers

tuesday/friday
squat bodywight 1x15, 1x12
bench 5x8
incline press 5x6
ring flies 4x10

month 1 and 2 are 2 or 3 day a week schedules

bump

What do you guys think about doing madcow 5x5 but smolov jr cycles for bench. My bench is the weakest point in my lifts.

hows my routine for mass/strength gains? i just got fat on bbb 531 4x a week
PPLxULx


Push:

Bench 5x5
OHP 5x5
Incline Bench 3x8-12
Lateral Raises 3x8-12
Dips 3x8-12
Ab Wheel 3xF
Neck Bridge


Pull:
Deadlift 5x5
Barbell Rows 3x10
Pull/chinups 3x8
Bicep Curl 3x8-12
Rack Pulls 4x10
Cable Crunch 3x10
Neck Curl


Legs:
Back Squat 5x5
Front Squat Holds 3x15 Breaths
Barbell Thrust 3x10
Leg Press 3x8-12
Seated Calf Raises 5x20
Ab Wheel 3x10
Neck Curl

x

Upper:
Bench 1x5
OHP 1x5
Barbell Rows 5x5
Weighted Pullups 3x5
Shrugs 3x8
Ab Wheel 3x10
Neck Bridge

Lower:
Deadlift 1x5
Squat 1x5
Weighted Carry 3xF
Seated Calf Raises 5x20
Cable Crunches 3x10
Neck Curl


x

ULxPPLx is the best routine for nasties.

That's candito's beginner program newfriend.

Though I don't particularly like the look of it myself.

If I want to be lean should i be doing high reps so I dont gain as much mass?

If you just want to be lean, eat less and do more cardio. You're not going to magically gain mass.

I mean for the weight lifting that im doing..

It will make basically no difference. You aren't going to gain 'too much' mass unless you're trying to get fat. If you're trying to lean down good luck adding any noticeable mass at all.

Im 185 lbs, 6' 1"

Monday
Squats 3x5
Bench 3x5
Row 3x5
Dips 3xF
Kneeling Cable Crunches 3xF
Plank 3xF

Wednesday
OHP 3x5
Bench 3x5
Deadlift 2x5
Pull-ups 3xF
Kneeling Cable Crunches 3xF
Plank 3xF

Friday I go rock climbing for 3 hours

Saturday I swim laps for 2 hours

Any suggestions for routine above?

>proven routine framework
Post it.

I'm broke af right now and can't afford a gym membership as of now. I was givin a dumbbell with adjustable weight with at least 60 pounds to put on the dumbbell. Any recommendations for a routine?

ABCABCx

Chest / triceps
>3x5 Flat barbell bench
>3x10 Pec deck
>3xF Dips
>3x10 tricep pushdowns

Back / biceps
>1x5 Deadlift / 3x5 bent over row
>3xF Pull ups SS pulldowns
>3x10 seated cable row
>2x10 hammer curls
>2x10 isolation curls

Legs / delts
>3x5 overhead press
>3x5 squat
>3x10 lateral raise
>3x10 leg curls
>3x15 calf raises

I'll also do planks every other day and some other core stuff

Please rate!

I've been doing 531 for a while, but I have to drop down to 3 days training from 4 days soon.
I've looked around and the "official" 3 day 531 programs look meh. So I'm thinking about HLM (heavy-light-medium) training, rotating through the basic lifts (squat, bench, dead, press, row).

>precentages based off Training Max (~90% of actual max)
>Heavy: 5x3: 80-85-90-80-80 %
>Medium: 5x5: 70-75-80-70-70 %
>Light: 5x8: 60-65-70-60-60 %
>increase Training Max by 2.5 (Press, Bench, Row) and 5kg (Squat, DL) after 2 weeks

>A1
Squat - 5x3
OHP - 5x5
Deadlift - 5x8
>B1
Squat - 5x8
Bench - 5x3
Row - 5x5
>A2
Squat - 5x5
OHP - 5x8
Deadlift - 5x3
>B2
Squat - 5x3
Bench - 5x5
Row - 5x8
>A3
Squat - 5x8
OHP - 5x3
Deadlift - 5x5
>B3
Squat - 5x5
Bench - 5x8
Row - 5x3

this is totally and utterly retarded.
You would not have needed to specify that you've been
>lifting just under a year

will technically work, but probably wreck your recovery down the line

>a dumbbell
>a
You need at least two for most things m8

Why exactly is it retarded?

It's a bro split. You should train each muscle group multiple times per week.
You do too many isolation exercises. That's just a waste of time.

If you want to train four days per week, do an Upper/Lower split.
Especially when you're only lifting for such a short time, you should be doing mostly the basic barbell lifts. There really is no need for all these isolation exercises. You should only do those if you have imbalances or weak points. Right now you need to work on everything, and that is best done with barbell compound lifts.
Think of it like cooking a meal. Barbell Lifts are the meat, potatoes and veggies. Isolation is the herbs and spices.

What are your PRs on Squat/bench/DL/OHP/Row ?

no opinions on this yet?