Push 1: Intense OHP & Volume Bench Overhead Press - 1x3 - Working up to a top set of 3 reps, hopefully new pr. Bench Press - 3x5 - 85% of 1x3 Incline Bench Press - 4x8-12 DB Side Raises - 4x8-12 Tricep Pushdowns - 5x8-12
Pull 1: Intense Deadlift. Deadlift - 1x3 - Working up to a top set of 3 reps, hopefully new pr. DB Row - 4x8-12 Seated Row - 4x8-12 Lats Pulldowns - 4x8-12 Ez-Curls - 5x8-12
Legs 1: Volume Squat. Squats - 3x5 - 85% of 1x3 Leg Extentions - 4x8-12 Leg Press - 4x8-12 Leg Curls - 4x8-12 Hanging Knee Raises - 4x8-12
Push 2: Intense Bench & Volume OHP Bench Press - Working up to a top set of 3 reps, hopefully new pr. Overhead Press - 85% of 1x3 Incline Bench Press - 4x8-12 DB Lateral Raises - 4x8-12 Tricep Pushdowns - 5x8-12
Legs 2: Intense Squat Squats - Working up to a top set of 3 reps, hopefully new pr. Hack Squats - 4x8-12 Leg Press - 4x8-12 Leg Curls - 4x8-12 Hanging Knee Raises - 4x8-12
Nicholas Perry
A lot of wasted effort here. K.i.s.s What do you look like?
Jordan Allen
>Ctrl+z
Adam Jenkins
Doing 5/3/1 BBB variant sans squats. Have a hip impingement so I cant do anything that really uses my hip flexor Cutting too
Day 1: >OHP: 5/3/1 >DB bench: 5 x 10 >Chinup: 5 x 10 >Leg extension: 4 x 10 >Leg curl: 3 x 20 >Hammer curll: 4 x 8 >Rowing machine
Day 2: >Deadlift: 5/3/1 >Romanian Deadlift: 4 x 8 >Incline DB bench: 4 x 12 >Face Pulls: 4 x 12 >Calf Raises: 3 x 20 >Rope pushdown: 3 x 15 >Rowing machine
Day 3 >BB bench: 5/3/1 >OHP: 5 x 10 >Pullup: 5 x 10 >Leg curl: 4 x 10 >Leg extension: 3 x 20 >Bicep 21s x 3 >Rowing machine
Wyatt King
Try to fit a set or two in of hamstring work in, it will help you greatly in the long run Triceps my man I don't get the point of this. Grind for PRs? Leg Press is also a shitty exercise, find an alternative
Rate my dumbass Leg and Chest day
Chase Turner
I'm running a fairly standard Greyskull with a couple of plug-ins.
why push press? I did push press for a long time in hopes to increase my OHP. All it did was increase my push press It is a really good mass builder for triceps too I guess
Matthew Kelly
this actually sounds pretty nice, i might try it. thanks user.
What is your experience and progress with this routine?
Jaxson Diaz
Kek
Parker Jackson
Very well so far. You can definitely hit a new PR every couple of weeks, sometimes every week if everything goes well, depending on the exercise.
I've ran it mostly during a cut though, I bet it is GOAT on a bulk. But even during a cut, i've put on strength. Might be harder now that I'm deeper into the cut.
The combination of intensity and volume with a light deload is where it's at bro.
Nolan Hill
I'm quite far into my cut too and was having less and less will lately to train. Would usually stop midset last few weeks.. Maybe i need a new routine so i'll try this. Thanks brah
Nolan Fisher
PPL MTWxFSUx
Push 3x5 Dumbell Bench 3x8 Incline Dumbell Bench 3x5 Weighted Dips 3x15 Chest Fly 3x5 OHP 3x8 Side lat raise 3x8 Front Delt Raise 3x8 Skull Crushers 3x8 Rope Pull Downs
Legs Squat 3x5 Lunges 3x10 Hack Squat 3x10 Hip Thrusts 3x8 Kickback 3x8 Calf Raise 4x15
HIIT every other day, abs every day
Jackson Parker
I use simpleworkoutlog.com. It's pretty barebones as you might imagine but it does it's job.
Elijah Garcia
* Three days in a row, rest, three days in a row, rest
David Diaz
on my restdays i do things lik swimming running bouldering or fighting for 1-2 hours and do active regeneration also i randomly do some pistol squats with my left leg randomly over the day because i noticed its pretty weak
William Ortiz
Started the gym just over a month ago with a buddy who has been going for years, no idea if his routine is good but I've just been following his lead until I've got a bit of strength I can work with. (If my names for exercises are incorrect I can clarify)
Alternating Presses, Back exercises for mobility and explosiveness, often throw in curls or lateral raises for the fun of it.
Hunter Walker
Cool, lifts?
Aiden Cruz
Rate anyone? Rep range ok? Am I over training anything?
Caleb James
Is it worth it buying the Sheiko app? I'm really just trying to progress in my lifting total, pic related are my current 1RMs. (I'm training at +10lbs squat and +25lbs deadlift, though these are my actual 1RMs)
Any other routine recommendations? I'm kinda stuck deciding what routine to pick.
Hunter Davis
Routine Question:
As long as progress is continuing, is there anything unhealthy about doing bench and OHP on back to back days twice a week:
Bench/OHP/Rest/Bench/OHP/Rest/Rest
???
Adam Parker
Squats Bench Press Assisted Chin Ups Leg Press Dumbbell Shoulder Press Cable Seated Rows Palloff Press Dumbbell Flies Deadlift Romain Chair Leg Lifts Barbell Curls Skullcrushers 3 x 45 second planks
All exercises are 3 sets of 10 reps unless otherwise noted. I do the whole routine every second day + 160km (~100mi) of cycling per week for cardio.
Asher Johnson
Man, where is A2?
Anthony Lee
Is there a good routine that uses only barbell. I don't want to buy dumbbells.
Evan Scott
I like this
Austin Moore
A Day
Bench Press Squat Seated Military Press Pull-ups Romanian Deadlift Wrist Roller/Farmer's Walks
B Day
OHP Deadlift Clean/Row Dip Calf-Raises Bicep/Tricep Isolation (Ex. EZ curl and skull-crusher)
A*B*A*B*
Rest days are set up a bit weird but I want time to recover and I plan on doing some running. Oh and abdominal workouts after A and B days.
What do you think Veeky Forums? Am I missing anything? Rest days out of place?
Jonathan Campbell
Or I could do it
AB*AB**
But I don't know where I would fit my running in. I hate running but I have to get a 13 minute 2 mile.
