Routine check

Your routine looks like it was written by a person with a few weeks of training and no understanding of muscle development. Congrats OP

Try chest/back, legs, shoulders/arms.

how is a full body 3-4 days a week? I was going to give it a few months and then maybe switch to push pull after my noob gains stop

I'm a girl and noob

warm up glutes w/ bodyweight stuff

squat 3x5
deadlift 3x5 / ohp 3x5
(assisted) chin ups 3xf or lat pulldowns 3x10-12
cable kickbacks 4x10-12

yeah... that's it. i read that benching adds width to a woman so there's no reason to and ohp hits those muscles a bit anyway

A

Squat 3x5
Incline bench 5x5
Dips 4x10
Low cable flyes 4x10
Skullcrushers 4x10
Rope extensions 4x10
Face pulls 3x15
Medicine ball push ups
Ab exercizes

B

Squat 3x5
Deadlift 1x5
OHP 5x5
Pull ups 4x10
T-bar rows 4x10
Lateral raise 4x10
Bicep curls 3x10
Cable curls 3x15
Preacher curls 3x12
Ab exercizes

legs fag

higher reps higher sets unless you're aiming for strength

I was just copying SS and linear progression cause I don't want to be stuck doing low weights. Is 3x a week enough volume?

I haven't been able to get to the gym this week, but I have two 25lb dumbbells and an ice chest so I've been doing this

>Chest and Tris

3x15 weighted push ups
3x10 shoulder press
3x8 weighted dips
3x10 skull crushers
3x10 le presse
3x10 cheat front and side lateral raises superse

>Back and Bis

Psuedo straight arm pulldown (bending forward, hand on wall, rotating at the shoulder with a fixed elbow) 3x10
Dumbell pullover 3x8
One arm dumbell row with both dumbbells tied together with a belt 3x8
Behind back upright rows 3x10
Regular, hammer, and reverse grip curls supersetted 3x10 (9 total sets)
SLDL 3x15

>Legs

Weighted pistol squats 3x8
Weighted box jumps 3x5
Hip thrusts 3x15
Calf raises 3x15

If I had a pull up bar, I'd do weighted chins. I'm going to build one when I get paid in case this happens again.

Yeah then it's fine just know that you're ass won't get instantly fat from this, you'll get strong tho

Help bump

Low frequency and no variation in rep scheme. You don't have the knowledge to make your own routine

I found this and i would like Veeky Forums to review it
>It is the link
stack.com/a/off-season-football-training-workouts-phase-3-building-lean-muscle-mass

I've been lifting for 4.5 something months. I been lifting on cut and lost 13 kg so far. Stoped progressing as much about a month ago. I train every other day in A x B format and squat and deadlift one time a week.

A
>OHP 3x5
>Pull ups 5x5
>Barbell curls 3x5
>seated dumbbell ohp 3x8
>hammer curls 3x8
>lateral raises 3x8
>calves 2x10

B
>bench press 3x5
>dips 5x5
>barbell rows 3x5
>incline dumbbell press 3x8
>dumbbell rows 3x8
>2-3 machines for chest 4x8

>squat 3x5
>dl 1x5

As a fairly noob lifter, is it better to do PPLPPLx or PPLxPPLx? Will I be overexterting myself if I don't take a break in the middle? My lifts are pretty shithouse, been doing 3 days a week just over a month on a cut and want to add more volume.

Forgot to add.

Any tips? I don't really have know what I'm doing besides that I want t focus on shoulders and chest and overall body is secondary

Day 1:
Chest:
Bench press: 4x10
Incline DB press 4x10
Incline DB flies 4x10
Back:
Cable rows 4x10
Cable lat pulldown 4x10
DB rows 4x10
Seated BO lat raises 4x10
Shoulder:
DBOHP 4x10
Lat raises 4x10
front raise 4x10

Day2:
Biceps
twist curl 4x10
seated curl 4x10
Cable curl 4x10
Triceps
Cable pushdown 4x10
overhead DB extensions 4x10
bench extensions 4x10
Leg:
Am cyclist, no need

Day 3:
Cardio: Cycling 40-60 km or Rowing(with machine) 5-10 km

>i read that benching adds width to a woman
Where did you even read that? Add glute bridges, hyperextensions and something for upper body ffs

If you wanna focus on shoulders and chest, do more deadlifts and shrugs. I promise it'll help.

can someone post a link to that Veeky Forums version of the greyskull lp?

would higher reps and weights grow the muscle faster?

Push (A)
>3x5 Squat
>4x5-8 OHP
>4x5-8 Bench
>2x6-12 Lying Triceps Extension
>2x6-12 Triceps Kickback
>3x8-15 Lateral Raise
>3x8-15 Rear delt raise (reverse flys)

Pull (B)
>3x5 deadlift
>4x5-8 Pullups
>4x5-8 dumbbell rows
>3x8-15 Shrugs
>2x6-12 Curl
>2x6-12 Hammer Curl
>2x8-15 Wrist Extension
>3x8-15 Wrist Flexion

ABxAxBx

This is the current routine I have been doing since September. Currently down from 285 to 185-190. Every day also has 15 min warmup cardio and 25 min heavy cardio at the end. I'm starting to plateau help me pls. Before you rag on me for this being shitty I literally just amalgamated my fav exercises from prev years of lifting so it probably doesn't make sense to people who know what they're talking about.
>inb4 too many hang cleans
I need them neck gainz

BACK/BICEP (Mon)
Lat pulldown 3x15
1 Arm preacher curls 3x15
Alt. seated incline curls 3x15
Hammer curls 3x15
Reverse fly 3x15
Deadlift 3x10
Hang cleans 3x10
Leg curl/extension 3x15
1 Arm DB row 3x15

SHOULDER (Tues)
1 Arm DB OHP 3x15
Seated DB lat raises 3x15
DB Front Raises 3x15
Face pull 3x15
Car Drivers 3x1.5min

CHEST/TRI (Wed)
Incline bench 3x15
Flat bench 3x15
Skull Crushers 3x15
DB Fly 3x15
Decline bench 3x15
Cable pushdown 3x15
Hang Cleans 3x10

BACK/BICEP(Thurs)
Lat pulldown 3x15
Cable preacher curl 3x15
Alt. seated incline curls 3x15
Hammer Curls 3x15
DB Row 3x15
Reverse fly 3x15

SHOULDERS (Fri)
Smith Machine OHP 3x15
Seated DB lat raise 3x15
DB Front raise 3x15
DB Shrugs 3x15
Hang Clean 3x10
Squat 3x10

...

Anyone please? I know that I'm def not maximizing my gym time with this routine

Cut the two types of curls that aren't hammer curls, do standing barbell curls instead for a 6×12 (if you have to drop weight as you go through your sets that's OK, if you fail a set then drop weight and don't count your failed set). Do your hammer curls for a 3×12.

Doing this What are some good accessories to add besides abs and hyperextensions

Just started this, I hope there's nothing retarded about it

MONDAY (pull)
squat warmup, 2x5, 1x5+
DL 1x5
pullups 3xn
seated cable rows 3x8-12
face pulls 5x15-20
hammer curls 4x8-12
dumbbell curls 4x8-12
lying pullups 3xn
5min fast run

TUESDAY (push)
BP warmup, 4x5, 1x5+
OHP 3x8-12
incline dumbbell press 3x8-12
triceps pushdowns 3x8-12 SS lateral raises 3x15-20
overhead triceps extensions 3x8-12 SS lateral raises 3x15-20

WEDNESDAY (legs)
squat warmup, 2x5, 1x5+
DL 1x5
lunges 3x8-12
McGill crunches 3xn
30min HIIT run, 3min/1min

THURSDAY (pull)
pendlay rows warmup, 4x5, 1x5+
pullups 3xn
seated cable rows 3x8-12
face pulls 5x15-20
hammer curls 4x8-12
dumbbell curls 4x8-12
lying pullups 3xn

FRIDAY (push)
OHP warmup, 4x5, 1x5+
BP 3x8-12
incline dumbbell press 3x8-12
triceps pushdowns 3x8-12 SS lateral raises 3x15-20
overhead triceps extensions 3x8-12 SS lateral raises 3x15-20
5min fast run

rate

Switch to full-body. Cut out all those variations and focus on compound lifts. With your single-joint exercises, you only need at most two variants.

Compound lifts
>horizontal push (bench)
>vertical push (ohp)
>horizontal pull (row)
>vertical pull (lat pulldown)
>hip-dominant (hang clean)
>knee-dominant (squat)

Single joint
>elbow extension (skull crusher and pushdown)
>elbow flexion (hammer curl and some other curl)
>deltoid (lateral raise)

Program is this:
A
>squat 5x5
>lat pulldown 5x5
>bench 5x5
>skull crusher 3x15
>hammer curl 3x15
>reverse fly 3x15

B
>hang clean 3x10
>ohp 5x5
>row 5x5
>pushdown 3x15
>your favorite curl variant 3x15
>lateral raise 3x15

AxBxAxx

Thanks guys, should I continue doing cardio on the two off days during the week? I forgot to mention that I'm trying to start HIIT again as well.

My routine is 20 push ups and 40 abs everyday and running 5k twice a week.

Plus i eat a lot of vegetables and very few carbs. I am 177 cm and weight 66 kg

Is this enough to get to pic related?

What kind of routine would you advise then? I mean that's why I made the thread in the first place. For advices.

That's what I'm asking, need some good exercises for triceps and biceps. I don't know wich one to chose beside the eternal biceps curls and cable extensions

lol no

UHH BUB YOU HAVE TO DO 100 PUSHUPS, 100 ABS, 100 SQUATS AND 10K

INCOMING GOAT ROUTINE LADS

Horizontal Volume Day
>Squat 5x5 @80% of Intensity Day
>Bench 5x5 @80% of Intensity Day
>Pendlay Row 3x5 @90% of Intensity Day
>Hang Clean 5x3

Vertical Recovery Day
>Squat 2x5 @75% of Intensity Day
>OHP 3x5 @75% of Intensity Day
>Chinups 3xF
>Hyper extensions 3x10-15

Horizontal Intensity Day
>Squat 1x5 +2kg
>Bench 1x5 +1kg
>Deadlift 1x5 +2kg
>Pendlay Row 1x5 +1kg

Vertical Volume Day
>Squat 5x5 @80% of Intensity Day
>OHP 5x5 @80 of Intensity Day
>Chinups 3x5 @90% of Intensity Day
>Hang Cleans 5x3

Horizontal Recovery Day
>Squat 2x5 @75% of Intensity Day
>Bench 3x5 @75% of Intensity Day
>Pendlay Row 3x5 @75% of Intensity Day
>Hyper Extensions 3x10-15

Verical Intensity Day
>Squat 1x5 +2kg
>OHP 1x5 +1kg
>Deadlift 1x5 +2kg
>Chinups 1x5 +0.5kg-1kg

VxRxIxxVxRxIxx

If you want to go 4 times a week I'd suggest an upper/lower or push/pull (with squats on push and dl on pull). Play around with rep schemes a bit but don't go too heavy on assistance (eg: 20kg lateral raises are absolute bullshit)

Nice Chest volume bro

Always do AMRAP on the last set

A (Legs & Back)
Deadlifts 3x8
Squats 3x5
Wide grip pull-ups 3x8
lat pulldown 3x10
then some accessory work with machines (leg press, calves)

B (Chest & Arms)
Bench 3x8
Dips 3xF
OHP 3x5
Dumbell work (seated OHP or however it's called, dumbell press, hammer curls, that thing where you raise the dumbell from behind your head)

Pretty impressive how many different exercises most of you do - I tend to keep shit simple since I'm still a beginner and struggling to eat enough

This is a fuck tonne better than the program you were originally doing but
>Hang Cleans 3x10
Jfc. C'mon guys. You can't give someone fairly good advice and then confuse them by still getting them to do hang cleans for sets of 10.

Well shit, this is the healthiest version of TM I've ever seen.
>Managing the sheer volume shock on the Mondays with 80% rather than 90%
>Appropriate amount of Lat work in comparison to the original TM
>dropping the sets and bumping up to 90% on the explosive pendlay rows to accommodate

Guys, this may be the best version of Texas Method out there

I'm the person asking for help,
What do you mean about the 3x10 HCs? Should I be doing higher weight-lower reps? Thanks again

Are you a beginner? what are your lifts? why did you chose this over programs with heavy/light/medium days ?

I was trying to get him to stick with the exercises he likes, get rid of at least 50% of the variations. But I saw he doesn't perform deadlifts, so if I can just get his frequency and intensity fixed, I'll let him keep hang cleaning, since it's an okay exercise for hip power.

But yeah, ideally he moves to Sumo deads instead of hang cleans, he does dips instead of triceps pulldowns, and pullups instead of lat pulldowns. But he likes what he likes, so no point in changing that right now and from an imageboard.

Nah I'm intermediate bro
(all for 1x5)
122kg sqwat
165 dead
88.5 Bench
56 OHP
28 Chinup

78kg bw, 5'11, very high teens bf%
Texas method is GOAT. I just adjusted it to fit my individual muscle group work capacity.

Honestly if every followed
1month prehab>PGSLP>personal variant of TM>whatever focus you want to have (aesthetics/strength/pl), we all would've made it

I appreciate the work you put in for this guy. But I'd tweak that last day like this
>>row 5x5
>>hang clean 5x3
>>ohp 5x5
>>pushdown 3x15
>>your favorite curl variant 3x15
>>lateral raise 3x15

Starting your workout with 3x10 hang cleans is exhausting af and detrimental to the remainder of the workout
Sets of 10 for hang cleans is plainly just a bad idea as well. They're an intensive, explosive exercise. No more than 5 reps is ever needed to train them effectively. Hence why 5x3 on explosive exercises is so popular

Person asking for help here, thanks a lot I'm about to go and switch it up for the first day. Just to clarify primary goal is to retain as much muscle as possible while coninuing to drop BF. I was always under the impression that this was easier to do with high reps but it seems like the consensus here is not as such.

Help. No rack barbell only.

As beginner, what should I do for combined strength and aesthetics? PPL or GSLP?

You're absolutely right. Dropping the volume while cutting is fairly normal as you won't have as much energy to work as hard for as long.

I think I'll go for a PPLU (upper body). But I need to know how to actually build a proper routine with my favorite exercices.

GSLP is good. But for what you're looking for, PGSLP is a much much better variant if you pair the Chinups and OHP, and the barbell rows and bench

By the looks of your exercise selection, I'd suggest having a look at candito linear program. Many people here and on other forms have had great success with his program

>Deadlift 3x5
>Squat 3x5
>Bench press 3x5
>OHP 3x5

Doing AxAxAxx

Shit that's genius, what's it called?

Doing ABCABCx.
Workout A:
Chest:
BB Bench: 4 x 12-6
Incline BB Bench: 4 x 12-6
Dips: 4 x 12-6
Back:
Chin-ups: 50 in as few sets as possible
Cable Rows: 4 x 12-6
Pullovers: 4 x 12-10
Power:
Deadlifts: 10, 6, 4
Abs:
Crunches: 5 x 25

Workout B:
Shoulders:
BB Clean and Press: 4 x 12-6
DB Lateral Raises: 4 x 12-6
Power:
Heavy Upright Rows: 10, 6, 4
Push Presses: 6, 4, 2
Arms:
Standing BB Curls: 4 x 12-6
CG Press: 4 x 12-6
Seated DB Curls: 4 x 12-8
Tricep Pushdowns: 4 x 12-8
Wrist Curls: 3 x 12
Reverse Wrist Curls: 3 x 12
Abs:
Reverse Crunches: 5 x 25

Workout C:
Thighs:
Squats: 4 x 12-6
Lunges: 4 x 12-6
Leg Curls: 4 x 12-8
Calves:
Standing Calf-raises: 5 x 15
Lower Back:
Straight Leg Deadlifts: 10, 6, 4
Good Mornings: 10, 6, 4
Abs:
Seated Leg Tucks: 5 x 25

2-3 times a week:
OHP 3x5
Front squat 3x5
Weighted dips 3x5
Deadlift 1x5
Weighted chin-ups 3x5
Hanging leg raises 2xfailure

>no rows or chins

upper backlet

Why a lot of people on here seem to train chest and biceps on the same day as opposed to chest and triceps?

Aren't chest and triceps meant to be worked together as to maximize their time to grow? The same goes for back and biceps etc

do you do any leg curls? I hear many people recommend them for hamstring balance, squats and dls hit the ass head of the muscle but the knee end gets less hit and thus could be worked on isolated.

UxLxULx

Upper:
Overhead Press (3-4 x 5-10)
Weighted pull ups (4x7-10)
Bench press (4x6-10)
Machine rows (3-4x8-12)
accessories: curls, face pulls, occasionally dips

Lower:
Squats (3x5 on heavy days, 4x5-8 on volume days)
Deadlifts (2x5-8)
Accessories: hanging leg raises, rack pulls for grip strength

Pls rate this routine. My goal is hypertrophy while getting some strength gains .

Everyday
> chin ups (greasing the groove)
Workout A
>Incline bench press 6x4
>Squats 5x5
>T-bar rows 5x5
>Lying triceps extension 3x12 SS Preacher curl 3x12
>Face pulls 3x12 SS Good mornings 3x12
>Calf raises 4x12 SS Hanging leg raises 3xF
Workout B
>Paused overhead press 5x5
>Box squats 5x5
>Deadlift 2x5
>Lying triceps extension 3x12 SS Preacher curl 3x12
>Face pulls 3x12 SS Hanging leg raises 3xF

Chest:
BB Bench press(2x10, 1x8 - Warmup, 5x5)
Incline Bench Press (4x10)
Chest Fly (3x10)
Single Arm Rope Pull-down (4x12)

Back:
Deadlift (2x10, 1x8, 5x5)
T-Bar Row (3x10)
Chin Up (4xfailure)
EZ Bar curl (4x10)

Legs (Oh god why):
Barbell Squat (2x10, 1x8, 5x5)
Romainian Deadlift (3x12)
Leg Press (4x10)
Leg Curl (4x12)
Calf Raise (5x15)

Arms:
EZ Bar Curl (4x10)
Dip (4x10)
Single Arm Rope Pull-down (4x12)
Dumbell Curl (4x10)
Dumbell Hammer Curl (4x10)
Overhead Tricep Extension (4x10)

Shoulders:
OHP (5x5)
Dumbell Press (3x8)
Lateral Dumbell Raise (3x8)
Rear Delt Dumbell Raise (4x10)
One Arm Cable Lateral Raise (3x12)

Order: Chest - Back - Shoulders - Legs - Arms
Throw in abs or cardio after Chest, Back, Arms or Shoulders.

Bump

Currently doing this and progressing fine but then again im on a bulk. It's a lot of volume on a cut

>Chest & Arms
Bench
Incline Bench
Dips
BB curls
Rope pulldowns
Incline DB curls

>Back, Shoulders & Traps
OHP
Wide grip pull-ups
Rows
Cable Rows
Lat Raises
Shrugs
Upright Rows

>Legs, Abs & Back
Back Squat
Front Squat
Knee raises
Planks
Light Rows
BW Chins

Do this 2x a week to hit each body part twice. I added some back exercises to my Leg day for kicks (i just want a thicc back)

>no deads
Yeah i had lower back issues so im not pushing my luck

looks good. what are your numbers for your compounds?

here's what i did today
>bent over row, 4x5 pronated 1xamrap supinated (got 15)
>close grip bench press 1x12, 1x10, 1x8 at increasing weights
>pullovers 4x10
>ohp 2x5 + 1xamrap (got 3)
>strict hammer curls 2x12
what i have yet to do today
>ab wheel 4xf
>neck extensions 3x20-30
>neck curls 3x20-30

This routine is fucking shit.

Op here; Okay I made a PPLU routine and still need help.
I need to add one or two exercices on legs but can't decide.
Same for Upper Body day. For Upper body, I need to focus more on chest since it's my weak point.

PPxLUxx

PUSH

- Bench Press 5x5
- Seated DB Shoulder Press 4x8-12
- Skullcrusher 4x8-12
- DB Flyes 3x10-20
- Lateral Raises 3x10-20
- Cable Triceps Extensions 3x10-20

PULL

- Pull-ups 5x5-10
- Barbell Rows 4x8-12
- Deadlift 4x8-12
- Lat Pulldown 3x10-20
- Cable Rows 3x10-20
- Barbell Curls 3x10-20
- Back Extensions 3x25

LEGS

- Squat 5x5
- Leg Press 4x8-12
- Leg Extensions 3x10-20
- Leg Curls 3x10-20
- Calf Press 3x30 (10 reps for each angles)

UPPER Body

- Bench Press 5x5
- Pull-ups 5x5-10
- Incline Bench Press 4x8-12
- Barbell Rows 4x8-12

R8 PLZ

AAxAAxx

Squats 3 sets x 5 reps
Bench 3 sets x 5 reps
Pendlay Rows 3 sets x 5 reps

weight at 75% of 1RM for all sets

That sounds like Starting Strength. Would recommend to a friend!

It's called "get fat or die drinking (milk)'

Currently do pull+legs one day, then push the next, 6 days a week. So, I'm working out each muscle group 3 times a week.

However, was thinking of adding cardio 3 times a week, meaning that I'd only be able to work each mucle group twice a week. Is this enough or will it slow my progress?

Bump