Squats – 8 sets of 12 reps Leg Press – 6 sets of 12 reps Leg Extension – 6 sets of 12 reps Bench Press – 8 sets of 12 reps Flat Bench DB Flyes – 6 sets of 12 reps Incline Bench Press – 6 sets of 12 reps Incline DB Flyes – 6 sets of 12 reps Incline DB Pullovers – 6 sets of 12 reps Tuesday + Friday: Back (26 sets), Hamstrings (16 sets)
Chin Ups – 6 sets of 12 reps Behind the Neck Lat Pull Downs – 8 sets of 12 reps Lat Pulldowns to the Front – 6 sets of 12 reps Barbell Bent-Over Rows – 6 sets of 12 reps Lying Leg Curls – 8 sets of 15 reps Standing Leg Curls – 8 sets of 15 reps Wednesday + Saturday: Shoulders (24 sets), Arms (2 x 8 supersets), Calves (16 sets)
Behind the Neck Barbell Press – 6 sets of 12 reps Alternate DB Front Raise – 6 sets of 12 reps Barbell Upright Row – 6 sets of 12 reps Cable Lateral Raise – 6 sets of 12 reps Barbell Curls superset with Triceps Pushdowns – 8 sets of 12 reps DB Curls superset with Triceps Dips – 8 sets of 12 reps Standing Calf Raises – 8 sets of 12 reps Seated Calf Raises – 8 sets of 12 reps Sunday: Rest or abs training
Elijah Edwards
who is this braphog?
Jeremiah Cruz
Thierry Pastel
Noah Rivera
How are you alive OP? Or did you create this routine today under the illusion that it is sustainable in the long term?
Caleb Allen
You use way less weights than you normally do. About 50-60% of 1rm. It's focused around the pump and was made by Serge Nubret. I've been getting leaner and leaner and my measurements keep going up, so I'm gonna stay on it. Feels fucking great man, you should try it.
Easton Moore
I have some spine issues so I am very limited to what I can do, but here is my routine.
>Routine 2 -Push-ups -Dips (weighted and non-weighted) -Cable Flys -One Arm Triceps Cable Extensions
>Cardio and Legs -StairMaster -Standing Calf Raises
>My spine is too fucked up to allow me to train legs properly, it doesn't take much to cause sciatic nerve pain.
Pic is my current body, stats: 5'9" @ 170LBS.
Parker Cooper
I forgot to mention that I also do Lateral Raises on Routine 2, extremely light weight with high reps.
Charles Martinez
Your traps looks overdeveloped and you should definitely add chins or pull ups to bring out your lats.
Nicholas Cooper
are you running this on a defacit OP?
Brandon Powell
I'm already lean but no I'm not. I just eat whenever my body asks and mostly protein. I take two scoops 48 grams of protein after my workouts.
Anthony Price
My lats are decent, they are hidden in that photo. I mostly do Pull-ups, but I will switch to Chin-ups if I can't get at least 5 reps out non-weighted pull-ups.
I am on my Laptop, so here is a low quality photo of my Lats.
Gavin Flores
>52 sets
how long are your workouts m8?
Ryder Williams
as in 2 scoops of 24 grams of protein =48
Ian Bennett
About an hour or so. On paper it looks a lot worse than it actually is. Remember you have 30 sec rest only so you just keep on going kind of like a circuit so you don't have time to think about anything but the muscle. Really recommend to anybody wanting to get leaner and build muscle.
Nicholas Thomas
That makes sense, I used to do something similar (minimal rest) with BW exercises
Jace Jones
Post a pic
Jackson Martinez
Could I get someone's opinion on my 6-day Push/Pull split?
Pull Day: Alternating Weighted Chinups/Bent-Over Rows 2x5, 1x5+ Deadlifts 1x5+ (Only on the first pull day after rest day and on the third pull day before rest day) Dumbbell Rows 3x8-12 Lat Pulldowns 3x8-12 Bicep Exercise 3x8-12 Wrist Exercise 3x8-12
Kevin Collins
This was taken b4 i started this routine btw. I was doing fullbody 3x a week for 5-6 months.
Jackson Lewis
Reddit PPL, is it any good? on it for about a month now. Bench has gone up from 70kg/154 lbs to 80kg/176
Squat is shit (well everything is, just squat in particular), because i had been slacking on the gym for a while by just going and not being on a program. Just went in lifted weight and left.
>Push 10 min treadmill Bench 5x5 ohp 3x8 Incline dumbell press 3x8 dumbell tricep extensions 3x8 SS latteral raises 3x15
Wednesday Weighted Dips 3x Squat 2x5 80% of mondays work weight Bench Press/Overhead Press 3x5 90% of previous 5x5 weight Chin Up 3x
Friday Chin Up 3x Squat warm up, and go for new 5RM Bench Press/Overhead Press warm up, and go for new 5RM Bent Over Rows 3x5 85% 5RM Farmers Walk 3x until failure
Jackson Ortiz
wat
This gets me.
My BF% is atleast twice yours.
But im 185lbs 6'2 and on about 2500 calories a day.
Wtf?
Aaron Jenkins
Looking to switch things up, any suggestions for exercises or rep ranges? Push 1: Squats 4x6-8 Dumbell bench:3x-6-8 Decline bench :3x8-12 Cable flies: 3 sets at 3 angles - 10 reps Dips SS standing calf raises 3xF Overhead tricep extension SS seated calf raises:3xF
Pull 1: Weighted pull ups: 3xF Chin ups :3xF Single handle lat pulldowns: 3x8-12 Face pulls 3x6-8 Rear delt flies: 3x8-12 Leg raises :3xF Straight bar curls and hammer curls
Push 2: Front squats:5 x 5 Ohp: 5x5 Incline dumbell press: 3 x 6-8 Lateral raises: 3x6-8 Dips 3xF Overhead tricep extension 3x 6-8
Pull 2 Deadlifts - build to 3 rep max (usually around be 6 sets) Chin ups: 4xF Dumbell rows:4x6-8 Lat push downs:3x8-12 straight bar curls and hammer curls Wrist roller 3xF
William Gutierrez
Endomorph scum.
Joking but I started from skelly.
James Anderson
I started from skinny fat, idk maybe that has something to do with it.
Feelsbad though man, losing BF is going so slow, trying to lose a bit for the summer trip in the end of July.
Jaxson Carter
I have the biggest jungle fever. Id shove my face in to that choco booty and get lost in it. hnnnnnnnnnnnnnnnng
Logan Thompson
Is this good for beginner?
Workout A Main >Box squats 5x5 >Incline bench press 5x5 >Seated rows 5x5 Acc >Lying triceps extension 3x10 >Preacher curl 3x10 >Good mornings 3x10 >Hanging leg raises 3xF
Workout B Main >Box squats 5x5 >Paused overhead press 5x5 >Deadlift 2x5 Acc: >One arm db press 3x10 >Close grip bench press 3x10 >Hammer curl 3x10 >Hanging leg raises 3xF
Everyday > GTG Chin-ups at home
AxBxAxx
Currently stats: > OHP: 48kg 3x5 > Deadlift: 126kg 3x5 I did only these two above until today hence: > Box squats: 64kg 5x5 > Bench: 70kg 5x5 both 1st time 97kg bw @ 195cm tall
Andrew Gomez
What's a good push-pull split routine
Jayden Hall
do OPs routine. you will build muscle and lose fat. trust me
Carson Moore
that looks like a shitty routine
Samuel Cook
I hope you are roiding. How long do you spend in the gym to complete this?
Jose Smith
shameless bump
William Young
Just started up again, I do this 3 times a week: 3x5 Squats Bench Press Curls
1x5 Deads
I do pull ups on my cardio days, I might have to stop doing deads though, Whenever I start getting to heavier weight I start getting a twinge in my lower back.
Anything Im missing? I might add bentover rows to it.
Nathaniel Cooper
Why both front squat and back squat on different days? Aren't you essentially working quads in both?
I am taking this routine with some modifications btw, thanks.
Levi Foster
help Veeky Forums, I can only workout on weekdays because I use the school gym. I wanna work out at 4 times a week, what program should I do, along the lines of a P/P/L?
