RRT - Routine Rate Thread

you do realize lats is not short for "lateral muscle"

Here's my routine more or less please tell me if it's retarded and how I can improve it. I don't actually know anything about programming

I'm doing 5/3/1 so it's a 4 day split and it goes like this.

(I do a little upper body stuff on the lower body days because my upper body is a little weaker than my lower body and I don't want to become t rex mode)

>Deadlift day

5/3/1 deadlifts
5x10 deadlifts (boring but big)
Leg curls 5x12-15
Calf raises 5x20-25
OHP 5x8-12
Rows (whatever type I feel like) 5x8-12

>Bench day

5/3/1 bench
5x10 incline bench
5x12-15 chest flys
5x8-12 rows
5x8-12 lat pulldown
5x12-15 facepulls
5x8-12 curls
5x12-15 triceps (push downs, or whatever I feel like doing)

>OHP day

5/3/1 OHP
5x10 seated OHP
5x12-15 lateral raises
5x8-12 rows
5x8-12 lat pulldown
5x12-15 facepulls
5x8-12 curls
5x12-15 triceps (push downs, or whatever I feel like doing)

(pretty much do the same pulling routine on both upper body days)

>Squat day

5/3/1 squats
5x10-12 leg press, or 5x10 squats if I feel really good that day but damn
Leg curls 5x12-15
Calf raises 5x20-25
Incline bench 5x8-12
Rows (whatever type I feel like) 5x8-12

If this is completely retarded, I apologize for my retardation.

It kinda seems retarded because it looks like you are never resting

It seems an insane volume for not knowing anything about programming.

I've been looking for a way to put up a full body 3day routine with 531 progression myself. I just don't like splitting shit up.

MON
benchpress
+any chest exercise
squat
+any leg exercise
chinups
+any back exercise

TUE
military press
+any shoulder exercise
dips
+any arm exercise
plank
+any ab exercise

WED
rest

THU
Dumbell Pres
+any chest exercise
Squats
+any leg exercise
Deadlifts
+any back exercise

FRI
Military press
+any shoulder exercise
Dips
+any arm exercise
Planks
+any ab exercise

SAT
rest/cardio
SUN
rest

all exercises 3 sets 6-8 reps. Any comments? I've been lifting for 6ish years but since im a lanky faggot i have little results to show for it.

Why so many reps?

Looks good

>chest/bis
bench 2x6-8, 2x10-12
incline db press 3x10
flies 1xf
barbell curls 4x8

>legs/abs
squat 2x8-10, 2x12-15
calf raises 3xf
decline crunches or leg raises 2x20

>shoulders/tris
dumbbell press 2x15-20, 2x6-8
overhead tricep extensions 2x12
rope extensions 1-2xf
facepulls 3x20

>back/ham
chinup 4x8 (just to warm up the back)
deficit stiff leg deadlifts 2x6-8, 2x10
kroc rows 1-2xf

My rest days are Wednesday and Saturday/Sunday. I would actually go 5 days a week but I've tried that and did it for a while but I ended up getting burned out, mostly because I get tired of driving to the gym constantly. 4 days a week is just my personal sweet spot.

Yeah it looks pretty ridiculous now that I wrote it out but it's really not that crazy (in terms of volume I mean).

I keep the reps high because low reps on lifts that aren't the big 4 just doesn't seem to work for me. Doing 5 reps of things like rows just doesn't feel like I'm accomplishing anything.

AxBxAxx BxAxBxx

A:
Squat 3x5
Bench 3x5
Row 3x5
Dumbell shrugs 3x8
Skullcrushed 3x8
Curls 3x8

B:
Squat 5x5
Deadlift 1x5 (plus static holds on the last rep)
OHP 3x5
Row 3x5 (slightly lowered weight)
Close grip bench 3x8
Curls 3x8
I'm not sure how to add in ab work, since I can't really to cable crunches. The normies at my gym may think I'm on acid. Aim of this program is to get big and juicy. Mostly adding mass to arms, abs and traps.

Thoughts and suggestions?

Do more ab exercises

Which ones? So much bullshit goes on when I ask that I don't even know which ones will actually work.

you can just do calisthenics for abs which is what I do so I can just do abs at home. I do abs 5 days a week. I just do crunches, leg raises and planks. I have an ab wheel but I'm not strong enough to use it effectively yet

How are the results so far? I'll probably do something similar.

well it's not like doing ab exercises has given me a rippling six pack or anything. But I've certainly gotten a lot better at doing ab exercises, which presumably indicates my core has gotten stronger. I was really bad at them when I first started because I didn't do abs at all for a long time

AxBxAxx

BxAxBxx

A:
Squat 3x5
Bench 5x5
Curls 3x8
Some specific work for hamstrings.
Some ab work, usually Dragon Flags, weighted crunches.

B:
Squat 3x5
OHP 3x5
Curls 3x8
1x5 deadlift
Some ab work, usually Dragon Flags, weighted crunches.

On my off days I boulder (intensive explosive power-oriented rock climbing), which involve lots of pulling and rowing. So I dont do alot of pull work.

>chicken flap flys
rofl

Pic related is what I'm doing during my semester.

It takes about 1h30 to 2h each training session + warm-ups. Been seeing solid arms gains on it, finally. Replaced lateral raises for heavy hammer presses bc fuck chicken flap flys.

...

Ditch leg extensions they're fucking horrible for your knees.

If you do hammer curls immediately after reg curls your biceps are going to be tired, you're better off doing one of them on each pull day.

How are you managing your progression? This is arguably the most important part of your programming.

Doing upper body on lower body days isn't going to prevent t-rex mode, you're just going to fuck up your recovery for the next day and shortchange your growth on your upper body.

This is great if you're lifting heavy weights (1/2/3/4 for reps).

Im doin an upper lower split twice a week:
Upper 1: bench press: 3-5x5, bent over rows: 3-5x5, db flat press: 2-3x10-15, curl and tri ext variations superset: 2-4x8-15, rear delt work, Grip and trap work
Lower 1: squats: 3-5x5, romanian deadlift: 3-4x6-10, some kinda unilateral quad movement: 3-4x6-12, abs
Upper 2: military press: 3-5x5, weighted pullups: 3-5x5, bench: 3xamrap with a given weight (95,135,185,225,etc), rear delt work, curl and tri ext variations: 2-4x8-15, abs
Lower2: deadlifts: 1x5, front squats: 3-4x8-15, posterior chain work (goodmornings, kb swings, glute ham raises, etc) grip and trap work, cleans variation if im not too beat up

I got it from the intermediate section in practical programming if you're curious

Looks pretty decent but if you really want results you could hop on a legit novice program like greyskull/SL/SS. I'm also a lanklet (6'5) and I trained for a good 3 years doing all types of shit but I got the best results I ever have after 4 months on greyskull.

Pic related.

What's with these planet fitness routines lately? Jesus Christ..

Weighted planks
Russian twists on a decline bench
Wood choppers (top to bottom/bottom to top)

Oldballs oldfag checking in. Can't do power lifting or hardcore bodybuilding routines anymore thanks to injuries and age. I came up with this routine with my former Olympic lifting coach, my orthopedist, and a physical therapist.

Looks good mane.

If you're getting pain on lat raises you can just lean forward like 15 degrees and end palm forward at the top. I started doing that and I have zero pain now and I can do 50lbs for 15+ reps.

What do yall think of Candito's 6 week routine
Im thinking about running it indefinitely
Goal is to get strong and thicc

Current stats are
Squat 275 3x5 (by far shittiest lift)
Deadlift 335 3x5
Bench 225 3x5
OHP 135 3x5
BW 175 6'0

Any experience with this routine?

Whats wrong with that program

It's not a SS, SL, TM, or other Big 3 centric program. Veeky Forums shits all over everything that's not power-lifting derived.

that seems really intensive but if you can do it then go for it I guess

You're not meant to run it indefinitely m8 it won't work. If you want a program that will you can check out any of his UL splits, they work pretty well.

How is this bedroom routine? going for ottermode

pushups 2 x 15
decline pushups 2 x 15
burpees 2 x 15
plank 3 x 45s
side planks 3 x 30s
curls 2 x 20
front curls 2 x 15
pull ups 2 x 10
squats 2 x 30
dips 2 x 10
rows 2 x 15

(6-7 days a week)

I'm not moving a lot of weight so it's not that bad. The first few weeks sucked cock but now it gives me a good workout without the risk of injury. I'll probably have to stop squatting, cleaning, and deadlifting in a few years, though.

Pls help me guys
My routine was set up to increase my deadlift, cuz the phul that brandon campbell made had sqaut and deadlift together, so my deadlift suffered. So i seperated it, but then i started to realize how i plateued on my squat (nothing new). No matter what weoght i put on it is heavy for me. Is this a mental issue. Pls help

I was going to start a new thread with this question, but since we're all doing this already I'll ask here:

I've been doing madcow 5x5 for about 6-7 months, before that was a full two years of push/pull and variations. I also rock climb (lol indoor bouldering, occasional outdoors) and run (inb4 cardiokillsgains.jpg). At the end of the summer I'd like to be in better running and climbing shape, so I want to find a good "maintenance" routine where the main focus is keeping some strength/still practicing form, but not constantly working on getting stronger.

basically, is there a routine out there that will not take too much time out of my week so I can climb more and run more. In the fall, I will pick back up with a strength building routine and hopefully hop back on the gains train.

thanks for any help pls no bully

Upper:
Press 6x3
Weighted Dips 3x6-8
Chins 3xMAX
Facepull 2x15-20

Lower:
Power Clean 6x3
Squat 3x6-8
Nordic/Ghetto Hamcurl 3xMAX
Leg Raise 2x15-20

3 times per week, alternating days
Rest < 5 mins on first 3 lifts, Rest

Upper Body 1
OHP 3x5
Cable Row 3x8
Weighted Dips 3x6
Pull ups 3x6
Face Pulls 2x8
Triceps Extension 2x10
Barbell Biceps Curls 2x10
Planks

Upper Body 2
Bench Press 3x5
Dumbbell Rows 3x6
Incline Dumbbell Shoulder Press 3x8
Close Grip Chin Ups 3x6
Lateral Raise 2x10
Dumbbell Biceps Curls 2x10
Shrugs 2x8
Planks

Lower Body
Squats 3x5
Deadlifts 3x5
Calf Raises 3x8
Hanging Leg Raises 3x8

What think?

way too much shit for upper body. Pick a proven program, you obv. have 0 clue as of what you are doing. At least do yourself the favor of not doing facepulls for heavy sets of 8 pls

No you fucking retard.

Youre probably right, i shouldnt run it indefinitely but I am planning to go a few cycles at least

Me and a friend decided to have a friendly lift competition at the end of the year so I need to make mad gains in my 1RMs quickly

Having trouble to merge my Oly routine with some gaiinz.
Some advice?

What's your weekly layout?

If you do it that way that means you're only getting a 1x per week stimulus which is pretty shit m8 just do an upper lower

A better way to do that would be to run his power/strength program then use the 6 week program to peak. It's better to just consistently raise it over the course of the year than to peak repeatedly.

Well, I thought about progressing once a week

Upper 1
Rest
Lower
Rest
Upper 2
Rest
Rest

Repeat

sup Veeky Forums

I'm coming to the early intermediate stage, and I want a routine focused around deads and OHP mainly, squats are fine and should be included, but I'd rather push the deadlift over them. I don't care a lot about bench, but should probably do some so I don't look weird. What's a good 3/4 time a week routine I can do for this? Texas method seems a bit too squat focused, especially coming off SS, and I'd rather a bit more upper body volume. 5/3/1 seems a bit slow progression wise, as I can probably still be adding 2.5kg a week to my deadlift and squat, but OHP progression will be slower. Any ideas?

Can someone rec me a routine that doesn't involve any leg work?

Just go to the gym and do what you want, bench, OHP, chins, hyperextensions, rows, ab work, maybe some shrugs for traps. Just don't do the same shit twice in a row, you'll be fine- your legs/hips are the most fatiguing things, as you're not doing squats/diddys up the volume and smash out chicken leg mode

I'd rather have a proper beginner routine to follow

By how much?

A:
Benchpress
Seated Rows
Triceps rope pulldown
Dips
Chins

B:
Deadlift
OHP
Ab-machine
Squats
Leg curls

ABxABxx

I'm planning on starting this routine today, is it retarded?

Nice. I've done it thumbs up and never felt any pain either. I just get a better pump doing hammer/Arnold press.

The OHP is out of place. You'd be better off having it on A day. You'd need to alternate heavy bench+light ohp and heavy ohp+light bench

I split them up since I do much better on both of them when I take them on different days. Why would light/heavy on the the same day be better?

Because doing ohp the day after bench completely fucks up recovery. The point of a split is to give muscle groups additional recovery time. I want to modify my statement a little bit though. You wouldn't need a light bench because of the dips and triceps pulldowns. OHP and bench feed off of each other, gains on one leads to gains on the other. You'll progress well alternating between them each A day.

More volume. You can train one exercise in strength rep ranges, and the other in hypertrophy rep ranges. Frequency is key.

Alright thanks, any advice on what I can add to B-day instead then?

Thanks bby, tough love is best love.

>Tuesday:
Squat (alt deadlift or squat variant)

>Wednesday:
Press (strict or push) + row or pullups

>saturday:
Pwr Snatch or Pwr Clean + Pwr Jerk

40+ late intermediate/early advanced stats
funcitionality is life, believe me

Need helping building a more refined routine

My friend built this for me to start with working out but i'd like to move it to be working out more often. Is there a way to add days inbetween while getting results?
Im thinking of just focusing on certain things like biceps, abs, and then doing carido on my off days

fuck

rate?

If you're talking about starting strengh, don't do it. It's only for complete beginners.

You have no idea what you're doing, find a ppl routine to stick with.

Take any proper novice routine and just don't do the leg shit, there you go.

you can do some LISS cardio or maybe HIIT training if you find it doesn't impact your lifting but don't train more than 6 days a week. I found the best frequency layout was PPLX repeat. You're still going at least 5 days per week but you still have plenty of time to recover everything.

That's a lot of volume on your pressing you might want to switch it up so you dosay3xx5 bennch and then 3x8-12 ohp on day A and then 3x5 ohp and 3x8-12 bench on day B. I'd recommend not doing a heavy squat and heavy DL on the same day as I find squats really impact my DL strength. You might want to switch the place of rows and chins on day A, and that seems like excessive volume for curls and face pulls on day B.

other than that looks good tho

Rate mine guys

Monday - Legs
- Squats
- Back Extensions
- DB Reverse Lunges
- S/L Deadlifts
- Glute Bridges
- Sprints

Tuesday - Pull
- Pullups
- Barbell Rows
- One Arm Rows
- Close Grip Lat Pulldowns
- Farmer Carries

- Hanging Leg Raises
- Lying Leg Raises
- Side Planks
- Planks

Wednesday - Push
- Bench Press
- Press
- DB Flyes
- Side Raises
- Ring Dips

- Battlerope Circuit 3 sets 30sec each exercise
1. Waves
2. Zig Zags
3. Slams

Thursday - Lowerbody
- Squats
- Deadlifts
- Glute Bridges

Friday - Arms
- Ring Dips
- Chinups

Superset
- Barbell Skullcrushers
- DB Skullcrushers

Superset
- Barbell Curl
- DB Curl

Superset
- DB Kickbacks
- Pushdowns

- Hammer Curl drop set

- Wrist Curls

Saturday - 25 minute run

Sunday - Rest

i know that my routine sucks dick

A) Chest/Arms
Bench Press
Barbell Skullcrusher + Barbell Press (Close Grip)
Seated Machine Deltoid Fly
Tricep Extension (High Pulley)
Standing Cable Crossover
Tricep Extension (Straight Bar)
Incline Bench Press
Barbell Bicep 21s

B) Legs
Squat
Hamstring Curl Machine
Dumbbell Lunges
Calf Raises
Incline Leg Press
Seated Leg Curl

C) Back + Abs
Seated Dumbell Overhead Press
Seated Cable Row
One-Arm Dumbbell Row
Lat Pulldown
Chin-Up
Deadlift

D) (AT HOME)
Dumbbell Hammer Curl
Dumbbell Curl

thanks man, help is very much appreciated

Just do Candito Strength and Control

Age 29, 180lbs, 6'0, lifting for 3.5 years, natty. I suffered a significant low back injury (ruptured spinal erectors - no nerve damage/slipped disc, but the scar tissue from the healing has caused permanent dmg/pain)

I cut out accessory movements to my big lifts and found that my progress didn't really decline, and by doing more of the "big" lifts, I got the most results. Adding back Squats helped my low back, and bringing Deadlifts was mixed (I kept aggravating my old injury) until I swapped to Sumo, where now I feel almost 90%.

I've been cutting for four months, running 5/3/1 without increasing weight (losing about 5lbs on bench a month), but over the past year, I found I always felt my best doing triples weeks, with the 5x10s a little too much.
I want to do a strength size mix that is really based off of 5/3/1, but im worried that the volume may be too much. I only "bulk" lean, which is a +200 cal surplus (and cut at 600) - But my bulking cycles are around 14 months, with cutting being 5-6. You can tell how harsh this cut has been - I look extremely depleted, but I'm nearly as strong as ever, combined with being as leaner than ever. Last time I was this strong, I weighed 225#, when I was last this lean, I was 30% weaker.

4 day routine, Upper Lower.

Upper A)
5/3/1 warmup
3x3 Bench - Same weight
5x3 Bench - Drop weight each set to max intensity
3x3 Heavy neutral grip chins
3x8 Weighted chins
3x8 unweighted pullups
3x12Dips - Same weight (I cant go heavy without my sternum experiecing excruciating pain. I've tried everything, but if anyone has any experience with this, let me know)

Lower A)
3x3 Heavy Squat
5x8 Slightly less heavy squat - Drop weight each set to max intensity
3x12 low back extension

Upper B)
Replace Bench with standing barbell OHP, otherwise, same as Upper A

Lower B)
3x3 Heavy Sumo Deadlifts max intensity
5x6 Sumo Deads
3x12 low back exntesion

Current max 1rep max:
Bench 305, OHP 190, Squat 365 (Never thought i'd be back), Dead 390

A good waste of time

I'm at the end of linear progression for the upper body lifts, so I'm trying to design a routine that will keep building strength while also improving work capacity and calethetic technique. Here's what I have so far:

>Sunday

Lat Pulldown 3x5
Squat 3x5
OHP 3x5
Deadlift 1x5

>Tuesday

Squat 3x5
Bench 3x5
Deadlift 3x5
Chin-ups

>Thursday
Push-up progression 3x5
Inverted rows progression 3x5
Handstand push-up progression 3x5
Pull-up progression 3x5

What do you guys think?

I have busy times ahead of me so I need to cut down the time spent at the gym. I am currently running Texas Method and my stats are (1,5/3/5) on OHP/SQ/DL. I also run 4-5 times a week and swim twice. My goal is to increase or at least retain strenght while getting faster on running and swimming. What do you guys think of doing this:

A.
Squat (3,3,3,2,2,2,1,1,1 aka work up to a 1RM)
30-50 clean and jerks

B
Deadlift (3,3,3,2,2,2,1,1,1)
30-50 thrusters

C.
OHP (3,3,3,2,2,2,1,1,1)
1x20 back squats

I'm also doing pullups everyday with weighted ones on friday.

I know the "accesory work" sounds pretty crossshitty but it seems like a good way to get reps in quickly. I will be making sure that my form stays on point so I won't be doing them striclty for time. I'd much rather do some strongman movements but my gym sucks on that department.

Wouldn't it make more sense to move >tuesday to >thursday and vice versa? That way you would get more rest in between heavy compounds and you could use the bodyweight day as a light day in the middle.

AxBxAxxBxAxBxx

A1.
Squat 5x3
Bench 5x8 - Pullups - Obliques
Row 5x5 - Abs - Calves

B1.
Deadlift 5x3
Front Squat 5x8 - Pullups - Obliques
OHP 5x5 - Abs - Calves

A2.
Bench 5x3
Row 5x8 - Abs - Calves
Squat 5x5 - Pullups - Obliques

B2.
Front Squat 5x3
OHP 5x8 - Pullups - Obliques
Deadlift 5x5 - Abs - Calves

A3.
Row 5x3
Squat 5x8 - Pullups - Obliques
Bench 5x5 - Abs - Calves

B3.
OHP 5x3
Deadlift 5x8 - Abs - Calves
Front Squat 5x5 - Pullups - Obliques

Looking at running 531 with the 5x3 bbb variation. I just finished up the bbb challenge and whew lad I learned a lot. Helped me out a lot with deads and press but not as much bench and squat, and I've always been better with volume than singles, so I think some low rep work will help
Trying to keep volume up on all the lifts though, as well as the bbb work, thinking something like so
Mon
Bench 531
Press 5x3 at 90%
Weighted dips 3x10
Weighted pullups 4x5
Kroc rows 5x20
Incline db press 4x10
Db fly 4x10
Tri push down 4x10
Bb row 4x10
Curls for the girls 4x10
Wide grip/klokov press 3x10

Tue
Squat 531
Deads 5x3 at 90%
Rdl 4x10
Lunges 3x10
Glute ham raise 3x10
Deads 3x10
Shrugs 4x20

Thu
Press 531
Bench 5x3 at 90%
Pullups 3x10
Weighted dips 3x10
T Bar row 5x10
Landmine Press 4x10
Db fly 4x10
Bb row 4x10
push press 4x10
Curls for the girls 4x10

Fri
Deads 531
Squat 5x3 at 90%
Front squat 3x10
Lunges 3x10
Glute ham raise 3x10
Carry some heavy shit 3x???

Explanations for some oddities
I want to keep high volume deads in. In the last 3 months I've added almost 70 pounds to deads due to high volume, hence the added deadlift set on squat day
Shrugs are used mostly as grip work, also good to add in some trap work, no reason to make upper body days longer for that kind of thing so it goes on lower
Extra pressing work is again because of good response to higher volume
All of the days have some firm of weak spot training. Chest is weak in bench, adding in extra variations for press (weak off bottom), strengthening quads (Front squat) pull is weak around knees in deadlift
Current stats are 130/220/340/385 at 170
Anything seem odd here? Hoping to get stronger above all else, trying to keep volume work some lower reps to get better there as well as hit some weak points. I'll be bulking through all of this. Advice? Tips? Changes? Open to anything really

why is deadlift not 2x5,1x5+ like others

...

>Wouldn't it make more sense to move >tuesday to >thursday and vice versa? That way you would get more rest in between heavy compounds and you could use the bodyweight day as a light day in the middle.

I tend to be strongest on Sunday (full rest) and get weaker as the work week goes on (late nights a work / missed sleep). For this reason, I've been shifting to programming the light day near the end of the week.

Now, in line with your suggestion, I might shift bench day to Wednesday and push-up day to Friday to give more rest between bench and OHP (effectively making Friday the middle light day).

can you tell me a better bedroom routine for ottermode?

Whole body routine

Workout A

Squat 3x5
OHP 3x5
Cable Row 3x5
Weighted Dips 3x8
Barbell Biceps Curls 2x10
Hanging leg raises 3x8

Workout B

Deadlift 1x5
Bench Press 3x5
Pull Ups 3x8
Lateral Raise 2x10
Triceps Extension 2x10
Planks 3x1.5min (1 each of front, left, and right)

Spread over two weeks as follows:

Monday: A
Tuesday: 5k run
Wednesday: B
Thursday: 5k run
Friday: A
Saturday: nothing
Sunday: 10k gentle run

Monday: B
Tuesday: 5k run
Wednesday: A
Thursday: 5k run
Friday: B
Saturday: nothing
Sunday: 10k gentle run

+ 30mins stretching erryday

Goals: maintain general fitness, flexibility, and basic dad-strength

Age: 38, height: 5'11", weight: 75kg

Gotta give us a weekly layout and setsxreps for a good critique.

If you're at the end of LP you're going to need some sort of periodization. I'd recommend hopping on 5/3/1 for bodybuilders for now until you figure something out.

Looks good m8