What routine are you currently doing? Also r8 or h8
Pls review:
ABABABx
A
> rows : 3x5 + 75% 3x8-12 / chin ups : 5xF
> squats : 3x5 / deadlifts : 3x3
> lateral raises : 50 reps
> curls : 50 reps
B
> overhead press / bench press 3x5 + 75% 3x8-12
> lying triceps extension / cgbp : 50 total reps
> face pulls : 50 total reps
> abs wheel
Squats are done twice a week, deadlifts once a week. Weekly progress.
Absolutely terrible, wtf is that rowing volume?
my gym was closed for 1 month and I had to train at home with some low weight dumbbells. My back "routine" has been 15 sets of dumbbell rows, 15 sets of deadlifts and 10 sets of reverse back flyes. I know it sounds dumb but its low weight yet my back blew the fuck out? why? Like its noticeable through my shirts
Isn't that something similar to the idea of german volume training? Lower weights, not getting till failure and 100 reps.
what the fuck am I looking at, looks like a butchered push/pull split
brosplit till i die
yes, it's a full body made into a split. I do not have much time available to be at the gym, under 45 min/day routine would be great, especially if I could fit sets of the accessories lifts in between sets of the compounds ones
simplified rows now:
A
> rows : 3x5 / chin ups : 5xF
> squats : 3x5 / deadlifts : 3x3
> lateral raises : 5x10
> curls : 5x10
B
> overhead press / bench press 3x5 + 75% 3x8-12
> lying triceps extension / cgbp : 5x10
> face pulls : 5x10
> abs wheel
ABCABCx Repeat
Day A:
T bar rows
DB rows
Lat Pull Down
Cable Row
Curls
B:
Bench Press
Chest flies
DB OHP
Lateral Raises
Tricep Extensions
C:
Squats
Barbell hack Squats
Deadlift(sumo n conventional)
Leg Curls
Sitting and Standing calf raises
PPL master race reporting in
I do ABCxABCx sometimes I skip a rest day, sometimes i add another
PULL
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 reverse flyes
3x8-12 hammer curls
3x8-12 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
4x8-12 Flyes (machine)
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
4x5, 1x5+ squat
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
Is there anything else i should add? I kinda feel like my chest is a bit lacking. maybe more arms? idk. help me out Veeky Forums?
531 for press, Squat, and DL. 200 chin-ups a week. Must complete 10 per set for them to count.
Monday
531 DL
Chin-ups
Facepulls
531 DL BBB
Wednesday
531 press
Chin-ups
Push press
531 press BBB
Friday
531 squats
dips
531 BBB squats
Chin-ups
I guess modified PHUL
AxBxACx
A:
5x4 bench
3x8 incline chest press
4 sets weighted pull ups
3x8 seated shoulder press (no OHP because shoulders a shit)
3x7 bent over dumbell row
4x6 barbell curl
tricep dips to failure
B:
5x4 squat
3x10 leg press
4x6 deadlift
3x10 hamstring curl
Seated calf raises thrown in between various sets, at least 10 reps
C:
cardio/basketball instead of legs hypertrophy
So right after 4 1/2 months of SS I decided to jump into this routine I found on bb.com forums.
Is it good? Any isolation exercises you guys would recommend I add? Seems like the compounds are well represented.
ABxCDxx
A
Bench 3x5
Incline Bench 3x8
Lat Pulldowns 3x8 (any grip)
Bent Over Rows 3x8
Curls 3x10/Reverse Flies 3x12 Superset
B
Squats 3x5
Weighted Back Extensions 3x8
Leg Press 3x10
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset
C
OHP 3x5
Flies 3x10
Pullups 3x8
Pendlay Rows 3x8
Face Pulls 3x12/Tricep pressdowns 3x10 Superset
D
Front Squat 3x5
Romanian Deadlift 3x8
Leg Extensions 3x10
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset
who is she?
A
Barbell Flat Bench
BB Incline Bench
BB Decline Bench
Cable Flies
B
Miitary Press
Upright Row
BB Front Raise
Klokov Press
C
Deadlift
Lat pulldown
BB Rows
Pullups
D
CG Bench
BB Curls
Shrugs
BB Forearm curls
E
Squats
Stiff Leg Deadlift
BB Lunges
Glute-Ham raise
Abs everyday
20k Cycle everyday
5x5 + warmup sets for Bench/Dead/Squat/Military
4x8-12 for everything else
ABCDEXABCDEXABCDEX
A
>OHP: 3 x 5, 1 x dropset
>squat: 3 x 5, 1 x dropset
>W. chinup: 3 x 5, 1 x dropset
>Incline DB bench: 4 x 12
>BB curl: 3 x 10
B
>W. Dips: 3 x 5, 1 x dropset
>Deadlift: 3 x 3
>DB Row: 3 x 10
>V-bar pushdown: 3 x 10
>DB Press: 4 x 12
C
>Flat DB bench: 3 x 5, 1 x dropset
>squat: 3 x 5, 1 x dropset
>W. Pullup: 3 x 5, 1 x dropset
>Hammer curl: 3 x 10
>Lateral Raise: 4 x 12
P
Bench 5 x 5
various chest exercises
various tricep exercises
P
Deadlift 1 x 5/Row 5 x 5 (alternating)
various back exercises
various bicep exercises
L
Squat 5 x 5 (day after row)/3 x 8 (day after DL)
OHP 5 x 5
various shoulder exercises
goals are a mix of strength and aesthetics favoring aesthetics
r8
unfortunately I don't know
>literally written on her back
Shiho Yoshimura
Lacking sets and reps, and how you progress. The exercise selection is reasonably good, tho.
No. If anything, you should take some exercises off, like the incline bench and triceps pushdowns, doing lying triceps extensions in place of both; or cut the 6x15-20 lateral raises to 4x12-15, so you will progress faster. Usually, 5x5 squats is more than enough to build tree trunk legs, no need to leg press, this will only hinder you squats progress.
Very good scheme, especially the chin-ups goal.
If you're doing heavy squats for power only, there's no reason to leg press... Also, if your shoulders are shit you really should avoid dips of any kind. Do lying triceps extensions or such...
Not bad at all, but there's room for improvement.
On A day, I'd suggest doing DB Press or Arnold Press instead of Incline Bench; Face Pulls are superior to Reverse Flies, despite being similar.
On B day, you could skip Leg Press and focus on PRing Squats every training sessions. This will grant you better gains than the extra isolation volume IMO.
On C days, there are better choices for triceps isolations, that hit the three heads of the muscle, such as lying triceps extensions and dips.
On D days, Legs Extensions are absolutely meme shit, and there's no tangible reason to do two variations of squats as a beginners. In general, the only strong reason to do many variations of a compound is to improve movement as a intermediate/advanced lifter. Hypertrophy wise, it'll be the same. As a beginner, you should focus on learning how to do the basics.
Last but not least I'd advise you to train push-ups at home sparsely through out the day.
So with that changes it would look like:
A
Bench 3x5
Arnold Press 3x8
Lat Pulldowns 3x8 (any grip)
Rows 3x8 (any kind)
Curls 3x10/Reverse Flies 3x12 Superset
B
Squats 3x5
Weighted Back Extensions 3x8
Leg Curls 3x10
Ab work 3x15/Calf raises 3x12 Superset
C
OHP 3x5
Flies 3x10
Pullups 3x8
Rows 3x8 (any kind)
Face Pulls 3x12/Tricep extensions 3x10 Superset
D
Squat 3x5
Romanian Deadlift 3x8
Leg Curls 3x10
Ab work 3x15/Calf Raises 3x12 Superset
3x5 squat
3x5 bench press / 3x5 press
1x5 deadlift / 3x5 chin ups
3x10-12 BBC urls / 2x10-12 LTE
Not a bad idea but very meme-y exercise selection. I'd do it like this:
A
>Barbell Flat Bench
>Lying triceps extensions.
>Cable Flies
>Lateral raises
C
>Deadlift
>Pulldown
>Rows
>DB/Cable rows
B
>Military Press
>Upright Row
>Arnold Press
>Face Pull
D
>Lying Triceps Extensions
>Curls
>Forearms curls
>Lateral raises
E
>Squats
>Decline push-ups
>DB rows
>Glute Ham Raises
This way you'll be hitting your shoulders and back more times a week, and will get a rest day inbetween two pressing training sessions. You get one heavy training session for each compound plus scattered auxiliaries throughout the week. I'd suggest keeping it under 3x8-12 instead of 4x8-12 too.
Nice and simple. My suggestions would be replacing those Pushdowns for CGBP or Triceps Extensions; and do either Lateral Raises or Face Pulls every training session. Shoulders recover quickly. And I think Decline or Diamond Push-ups are far better choice than Incline BP.
3x5 Squat
3x5 Bench
3x5 Cleans
3x5 Pull ups
2x8 Dips
2x10 Leg raises
2x10 Curls
3x5 Squat
3x5 Ohp
1x5 Deadlift
3x5 Pull ups
2x8 Dips
2x10 Leg raises
2x10 Curls
Do Kethnaabs SS instead:
> startingstrength.com
I'd suggest to add ab wheel every train.
PULL
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
for fucks sake you read the sticky right?
Looks pretty much the same + arms day. What's about it?
Reddit PPL is alright...
Im doing a bodybuilding.com routine. Shortcut to Size
Im 2 months in, and I've gotten noticeable results
Are you saying not to dip and pull up everyday?
And ab wheel instead of leg raises?
Yes... also, more reps for chin-ups, less reps for cleans.
Rate please. Running track and doing this on the weekends. I'll switch to a dedicated split after the season ends
Get a decent routine..
mondays, wednesdays, fridays
>pause bench 5x5
>5x5 pendlay rows
>2-3x5-8 ohp
>curls and/or lateral raises
tuesdays and thursdays
>squat 5x5
>deadlift 1x5 or sldl 3x8
>abs
and i do an hour of cardio on every day i don't do legs. sometimes i'll also do a half hour on leg days, but only if i'm not too worn out
Thoughts on coolcicada's ppl? I'm doing it at 5'7" 70kg. Bsd 60 80 105 kgs. Currently bulking at 3k calories.
Also OHP 47.5 kg 3x5 rested.
All sets/reps around 4x8
A
>squats
>deadlifts
>weighted alf raises
>weighted situps
>crunches
B
>bench
>ohp
>overhead tricep extension w/ dumbbell
>dips
>lat pulldown
>curls
>forearms
>2017
>Working legs
user just stop you pleb.
Do your curls and pull downs on A day, not B. Add lateral raises and/or face pulls on A/B day.
PPL twice a week starting with legs, 3 relatively heavy days, 3 more volume days
Legs A:
>squats 3x5
>RDL 3x8
>leg extensions 3x12
>ham curls 3x8
>seated calf raises 3x12
>donkey raises 3x15
Pull A:
>pendlay rows 3x8
>weighted pull ups 3x5
>seated cable rows 3x8
>rear delt cable row 3x8
>ez bar rev curl 3x8
>barbell overhand finger curls 3x10
>ez bar curl wide 3x8
>ab wheel 3x15
Push A:
>flat bench 3x5
>ohp 3x8
>incline bench 3x5
>rope pushdown 3x8
>rear delt raise 3x8
> teacups (weighted side bends?) 3x12 each side
Legs B:
>front squat 3x8
>barbell glute bridge 3x8
>leg extensions 3x12
>ham curls 3x8
>seated calf raises 3x12
>donkey raises 3x15
Pull B:
>deadlift 2x5
>lat pulldown 3x8
>seated cable row 3x8
>rear delt row 3x8
>ez bar rev curl 3x8
>barbell overhand finger curls 3x10
>ez bar curl wide 3x8
>hanging leg raise 3x12
Push B:
>ohp 3x5
>dumbbell flys 3x8
>skull crushers 3x8
>rear delt raises 3x8
>ab wheel 3x15
I'm stuck using a shitty planet fitness while I'm in a job transition in a tiny town. It's all I can afford at the moment. What routine can I follow for the next 3 months? It'll have to be a machine split of some kind. My college gym had free weights out the ass so I don't know how else to workout.
AxBxAxx
BxAxAxx
A:
3x5 OHP / Incline Db Bench (alternating)
3x5 Squat
3x10 Leg Extension
3x5 Chins or Db Row
B:
3x5 Incline Db Bench / OHP (alternating)
1x5 Deadlift
3x10 Leg Extension
3x10 Chest Dips
3x10 Lateral Raises
Gonna start this tomorrow. Just an edited Fit Greyskull, really. I prefer dumbbells to barbell for benching and rowing, and the leg extensions are because I'm rehabbing a wicked case of patellar tendonitis and my VMOs have gotten weak from a lack of leg work.
Thoughts?
Thoughts on pic related?
I start doing curls supersetted with everything right after chin-ups/rows.
I actually prefer what you've come up with there, thanks man I'll work those changes into my program
ALBACBC
A:
3x5 Bench
3x10 Incline db bench
2xF Dips or 3x5 Bench machine
3x10 CC or pec deck
4x12 Triceps exercises SS with facepulls
L:
5x?? Leg press or 3x8 Front squat
3x10 db lunges
4x10 Leg curls
3x10 db press
3x12 Lateral raises
B:
2xF pullups
2xF chinups
3x10 one arm db row
4x8 high row machine
3x12 lat iso machine or low row machine
3x10 shrugs
3-6 sets of curls
C:
~2 hour bike ride
dumbbell squats/lunges/press/lat raises at home
Each gym day has 25mins of cardio.
I do ab wheel / core on random days.
Calf raises 2x a week at home for like an hour while watching TV
Push
Flat barbell press 5x5
Press 4x5
Incline Dumbbell press 4x5
Dips 3x8
Tricep pushdowns 3x8-12
Pull
Barbell row 5x5
T-Bar row 5x5
Lat pulldown 3x8-10
Seated rows 3x8-10
Face pulls 3x10-12
Dumbbell Curls 3x8-10
Hammer curs 3x8-10
+Deadlifts 5x5
Legs
Front squats 5x6-8 (smith machine)
Leg press 3x10-12
Leg curls 3x10-12
Lunges 3x8
Calve raises 3x12 (smith machine)
Calve raises 3x12 (seated)
COMPOUNDS
Flat barbell press 5x5
Press 5x5
Deadlifts 5x5
Barbell row 5x5
Front squats 5x5
AxBxAxx
BxAxBxx
A:
>Squat 3x5
>Bench/OHP 3x5
>Push Press or Single Arm DB OHP/Single Arm Incline DB Bench 3x5
>Shoulder Lateral Raise SS Tricep Extensions 2x10
B:
>Deadlift 1x5
>DB Rows 3x5
>Lat Pulldowns 3x10
>DB Curls SS Leg Curls 2x10
+5lbs on squat, bench and ohp, +10lbs on deadlift, also have a pullup bar around my house which I use everytime I pass underneath it
Female
A
3x5 squats
5x3 Over head press
3x3 Deadlift (over body weight. before was 5x3)
B
Box squats 3x5 (I have weak adductors)
Bench press 5x3
Negative chin ups increase by 1 each time till I can do an assisted chin up
I'm running Sheiko #32 currently. These are my maxes.
I-is this good, guys?
Nice and simple. Would add hip thrusts for dem butt gains tho.
Sometimes the simplest things get the best results.
How the fuck do you end up benching 3pl8 and squatting like 170 kg? Also you bench is good but the other two not so much.
Doing an upper/lower TM thing.
>Upper Volume
5x5 Bench
3x8 OHP
3xF Pullups
3x10 Curls
>Lower Volume
5x5 Squats
3x5 SLDL
3x5 BB Rows
3x10 DB Rear Delt Raises
>Upper Intensity
1x5 Bench
3x3 OHP
3x5 Weighted Chins
3x10 Curls
>Lower Intensity
1x5 Squat
1x5 Diddly
3x10 DB Row
3x10 DB Rear Delt Raise
Standard progression on the big lifts, accessory shit is just what I want to do and a bit of pulling balance.
routine after being on SS for about 6 months or so? Mainly going for more power development.
My current lifts are:
125x1 OHP
315x1 DL
250x1 Squat
190x1 BP
155x3 Power Clean
Also, what is the difference between PHAT and PHUL?
> Also, what is the difference between PHAT and PHUL?
Both are good. PHAT (5 day split) has way more volume than PHUL (4 day upper lower) tho. Do PHUL before PHAT, if anything, to get used to that much frequency/volume.
