Routine Thread

if you're just getting back to it, I wouldn't start with such a large number of exercises.
something like this is similar, but would be better:
monday: push (high rep)
*squat 3x10
*(incline) bench 3x10
*(bench) press accessory 3x10+ (not barbell)
*triceps exercise 3x10+

*rear delt exercise 2x10+ and lateral delt exercise 2x10+
or
*facepull 3x10+

tuesday: pull (high rep)
*pull-ups 3 sets
*RDL/SLDL 3x10
*row 3x10
*lat pulldown OR cable row 3x10+
*biceps exercise 3x10+

friday: push (low rep)
*squat 3x5
*(incline) bench 3x5
*(bench) press accessory 3x10+ (not barbell)
*triceps exercise 3x10+

saturday: pull (low rep)
*pull-ups 3 sets
*deadlift 3x5
*row 3x5
*lat pulldown OR cable row 3x10+
*biceps exercise 3x10+

if you want a free weekend, just do the low rep push/pull on monday/tuesday and high rep on thursday/friday.
start with 3 sets on most stuff, adjust over time.
focus on form and contraction on high rep days, add weight to main lifts on low rep days.

i like single-arm standing dumbell presses for front delts, cable facepull/upright-row hybrid for rear/lateral delts.
reverse pec deck, cable reverse flyes, dumbell lateral raises, lateral landmine raises are all good choices for delt work.

OP here. Bent over row. I do 3-5 sets for my compound movements. I'm currently stuck at 50/100/130/155kg

made a small mistake, rear/lateral delt OR facepull on low rep push day as well ofcourse (same reps/sets as high rep push day).

i could add facepull both of my hypertrophy days and lateral rises, I would do 3x ohp and add some dumbell flies for chest development

sounds cool?

might wanna look into an established intermediate program.
greg nuckols (strongerbyscience.com) has a few for bench/squat/deadlift that can be combined.
candito's intermediate is also nice for squat/deadlift.
there's also sheiko, TSA, reddit's 2suns 5/3/1.

sure, give it a try.
just remember that if you've tried it a month or so and it doesn't work as you want, to just change it a bit.

1 year of lifting
PPLish because i like to lift everyday
10 day cycle 1 rest day
4 squat variation days, 3 light, 1 heavy - because i want out of quad sweep
4 bench variation days, 2 light, 2 heavy - because my bench is shit compared to squat
4 deadlift days - my deadlift is also shit
Most accessories are 3x8-12
CA:Chest accessory day - OHP Variation, Facepull/reardelt, Side lateral raise, Tricep variation
BA:Back accessory day - Row Variation 5x5 or 3x8, 'lower' lat variation, pullup/pulldown/chinup, bicep variation, forearm variation
LA:Leg accessory day - Front Squat, Romainian/Straightleg deadlift, Calf raise, Hamstring variation, Goodgirl, Badgirl
Heavy/light doesnt apply to main deadlift its always heavy
Heavy = 3x3/3x5/5x3
Light = 5x5/10x3
Day 1: Bench/Squat (light) LA
2: Deadlift BA
3: Squat (light) CA
4: Bench/deadlift (heavy) LA
5: Squat (light) BA
6: Bench (light) CA
7: rest N/A
8: Squat/deadlift (heavy) LA
9: Bench (heavy) BA
10: Deadlift CA
Repeat x2(month total) then switch variations

Thanks, but those are all powerlifting routines, right? I'm more looking into powerbuilding because I'm starting to look ridiculous with my twig arms next to my chest.

I took a quick look into Jonnie Candito's programs and found this

sheiko is the only true powerlifting routine from that list.

if you just do some biceps/triceps/delt isolation 3-4 a week, any of the other routines would qualify as powerbuilding too.
ofcourse you can add abs/calves isolation too.
10-15 sets per isolated bodypart per week would be a good starting point.

yeah, i think that's his intermediate program.
should be fine.

no it his novice program

> if you're just getting back to it, I wouldn't start with such a large number of exercises.

Why tough. It's not like I stopped a really long time ago and can still stop if I don't have any energy left mid training.
I'm still going to try my routine for a month and if you're right, I'll try yours.
Thanks user.

But I'm still all ears to propositions of exercises or modifications on my routine.

ah, my mistake.
you could certainly try it, but if you can't make progress, look for an intermediate program.

i don't know how long ago you stopped, so i just assumed a long enough time that you shouldn't just go back to a lot of stuff right away.

the reason why you generally shouldn't do a lot of stuff after time off is that it's a lot harder to recover from overtraining/overreaching than it is to just add some more stuff if you did too little.

unless verbally she never asks for it, pervert. What kind of stupid meme is that
would you be asking for an anal rape if you had gone out in boxers alone?

im not the guy btw, i just had to correct ya :p

It's desperate virgins that can't admit to themselves that they're asexual.

ah, thanks for that.

just take a look here:
canditotraininghq.com/free-programs/

>Mon
- Bench Press (9x6 & Max)
- Chin ups (Max every set)
- Incline Press (5x8s)
- Incline Rows (5x8s)
- Cables (Sometimes)

>Tues
- Military Press (9x6 & Max)
- Seesaw Press (4x8)
- Lateral Raises (4x12)
- Arnold Press (4x8)
- Lateral Raises (4x12)
- Dumbbell/Barbell Curls (5x12)
- Bar Pulldown (5x12)

>Weds
- Cardio Day (1 hour, changes every week), includes some legs/core

>Thurs
- See: Monday

>Fri
- See: Tuesday

Might not look like much but I go hard and fast. I should really do more leg stuff but the gym owner guys were hesitant to show me because of a bend in my back.

5x5 Bench Press
5x5 OHP
1x5 Deadlift
5x5 Pendlay Rows
3x5 Leg Press
2x8 Curls
3x8 Weighted leg lifts

Three times a week

Upper body workouts still use your back. Go talk to your doctor about that bend to make sure its safe for you to lift at all.

It's not a bad bend. If anything I just look barrel chested.

When one of the gym guys was my personal trainer however (I started out with a 12 week gym programme), he was reluctant for me to do squats/deadlifts/etc.

I haven't really done any since starting, minus some bodyweight/kettlebell squats sometimes.

Thanks. Do you think his intermediate 6w program is good?

here what i do as intermediate lifter

>Upper Body day
horizontal press 3x5
vertical press 4x8
row of some sort 4x8
chinup or pullup 3x5 weighted
facepulls
curls
extensions

>lower body day
Squat 3x5
RDL 3x10
Reverse hyperextentions 3x20
Weighted plank 3x30seconds

>Upper body 2
vertical press 3x5
horizontal press 4x8
some row thing 5x5
chinup or pullup amarap x3 unweighted
facepulls
curls
extensions

>lower body day 2
Deadlift 2x6
Front Squat 3x10
Reverse hyperextentions 3x20
Weighted plank 3x30seconds

i do some GPP on weekends like pushups, sled pulls, running, etc.

probably take out leg press and leg lifts for squats instead, and if u cant do them from knee issue or something do box squats instead (wont hurt ur knees this way + better posterior chain development)

>warmup
>curls
>bench
>abs
>cardio

Repeat every other day.

Weary about doing squats because I don't want to hurt my back. I know I won't if I habe good form, but I'm lifting mainly for general health and appearance - not stength or competition. Are leg presses a good enough replacement?

Leg lifts are more for abdominal accessory work than legs.

Been using this routine for three months and have seen decent noob gains.

rate mine
modified PHUL

yeah, just don't be afraid to add biceps/triceps/delt/abs/calve isolation stuff if you wanna look good too.

you fell for the full body meme

my routine:
bench
ohp
row
pull up

i super set then drop set each exercise

i have a leg day i do once a week which consists of squat dead lift leg curl and leg extension

why are you fuckers making everything so hard?

I just started madcow as it was hard for me to make easy progress with SL (got stuck with 70kg bench press, not even consistent 5 reps)

So, will adding accessories like:

Monday:
DB incline 3x10reps
Biceps 2x3x10reps (preacher barbell, then 1 arm)
Shrugs 3x12reps
Forearm 2x2x10reps (undergrip then overgrip)
Widegrip pull up 1xAMRAP

Wednesday:
Triceps 2x3x10reps (skull crushers, tricep extension, pushdown, whatever I feel like)
Calf raises 3xAMRAP
Abs pulldown 3x8-10reps
Pull up 1xAMRAP

Friday:
DB incline 3x10reps
Biceps 2x3x10reps (preacher barbell, then 1 arm)
Shrugs 3x12reps
Forearm 2x2x10reps (undergrip then overgrip)
Chin up 1xAMRAP

Basically monday and friday are the same, cause I feel like making accesories AxBxAxx would interrupt progress (even more?), what I mean is
it would make me do DB incline press on wednesday then hit chest hard on friday, only difference are chin ups on this day.

i mean nah nothing is as good as a squat but if u start light there is literally 0 risk of hurting urself if ur under minimal load, only when it gets really heavy will u prossibly snap urself if u have bad form but by the time u actually get strong at the squat u would have good form anyway

too much pressing not enough pulling

looks really good. you're gonna make alot of progress

no abs?

Mon Front squat, Calf raise, Barbell hip thrust
Tue OHP, BNP, Triceps ext
Wed Pullup, Pullover, Curl
Thu SGDL, Bulgarian split squat, Decline weighted crunch
Fri Bench, DB bench, Tricep ext
Sat DB row, face pull, Curl
Sun Rest

rate don't hate

Goal(s): Lose weight and add a bit of muscle. What do you guys think? (Will probably end up replacing goblet squats with back squats and add deadlifts. But for now my back has to heal a bit.)

A
Goblet Squat
DB Press
One Arm DB Row
DB Skull Crusher
Lateral Side Raise
Planks 60 seconds (Scooby rotisserie workout)
Cardio 30minutes

B
Reverse Lunge
Seated DB Shoulder Press
Pull Ups (add 1 rep when successful)
DB Curl
Lying Rear Delt Raise
Hanging Leg Raise (add 1 rep when successful)
Cardio 30minutes

AxBxA
BxAxB

(Progression: start at 3x8, if successful add rap till 12 reps. Then go up in weight.)

PPLPPLx or sometimes PPLxPPLx if busy/too exhausted

PULL A

-Pendlay row 4x8
-Close grip pulldown 4x10
-Chin up 2x max
-DB row 3x10
-Cable facepull 4x15
-BB curl 4x10
-EZ preacher curl

PUSH A

-Flat DB bench 4x6-8
-Incline DB bench 4x10
-Cable crossover 3x12
-OHP 4x10
-Lateral cable raise 5x12
-Pushdown 4x10
-Skullcrushers 4x10

LEGS A

-Squat 5x5
-Leg press 4x10
-Leg curls 4x10
-Calves 6x12
-"The Burn", leg extension 10 reps 10 sec rest 9 reps 9 sec rest and so on till 1

PULL B

-BB row 4x6-8
-Pull up 4x max
-DB row 4x10
-Face pulls 4x15
-EZ curls 4x10
-BB curls 2x10
-DB curls 2x12

PUSH B

-OHP 4x10
-Flat DB bench 4x6-8
-Incline DB bench 4x10
-Cable fly 3x12
-Lateral cable raise 5x12
-Skullcrushers 4x10
-Pushdown 2x10
-Cable kickback 2x15

Legs B

-Squat 5x5
-Legpress 4x10
-Romanin dl 3x10
-Calves 6x12
-Burns

I throw in abs randomly, usually cable crunch 3x10

R8 me pls lads

The only way you can fuck up your back from squats is if you are a complete fucking moron and dont have any instinct of survival. I've had two herniated discs and can squat just fine.

why no barbell press
look good tho for roidsplit

Nah, abs are made in the kitchen, I believe it. And seriously, I rarely put abs in any of my previous routines and they've been doing good so far. But I do some abs exerices once in a while when I feel like doing them.

Well I'll just try and choose after a few weeks of training. Thanks user.

Workout MWF and run TTh
It's set for 3 sets 12 reps because it is a home routine and I don't have heavy enough dumbbells to justify less reps
Any advice or critiques?

Three out of seven.
Would not participate in such a training regime.

Lower/Upper/Olympic split

L1: Deadlifts, front squats
U1: Push press, incline bench
Oly: Cleans, front squats

L2: Back squat, RDLs
U2: Bench, CG bench
Oly: C&J, front squat

After the main two lifts I do whatever assistance I feel like doing.

I'm supplementing grappling training.
A
- Front squat 3x5
-Bench Press 3x5
-Pendlay rows 3x5
-Snatch 2x6 increasing weight
-Deadlifts 1x5
-Farmer's walks

B
-Back squat 3x5
-OHP 3x5
-Pulls ups 3xf
-Clean & squat jerk 2x6 Increasing weight
-Heavy cleans 3x4 increasing weigh

Fucked my shoulder about a year ago, DB are better for healing

I'm retarded. When you say pullups 5x5-10, what is the 10?

...

wat?
did you quote the wrong post?

reps

i was thinking about it for a while and i came to conclusion

its shit

Lmao you trying to say she isn't baiting by wearing see through clothes. You fucking degenerate trash i would fuck you up.

Is that spain?

She wants men to look at her, not touch her.

I thought the 5x5 was the sets and reps.

It could very well be, though the sign seems to be in french so I would say france.

Really? I tried to decipher it but all I get is "iot a dis"

you couldn't do shit to me, you fat sperglord
she could be butt naked and that still wouldn't mean you could touch her

>I've had two herniated discs and can squat just fine
Not same guy but what if I don't want herniated discs. I'm not a powerlifter why not just split squats, trap bar dl, lunges, step ups, goblet squats, front squats.

It's alright, pretty fuckin basic tho you're definitely gonna start getting imbalances if you don't add more accessory work. Also your 'volume' day is still pretty low volume there familia, 80 reps is low as fuck for volume work.

5 set between 5 and 10 reps.

I hate to say thus but get the fuck back to where you came from, /pol/ or /r9k/ you sad excuse for a man.
>hurr reddit
I actually browse pol but it's not because I enjoy you redditpill losers

That body is beyond perfect, the perfect mix between feminity, a full figure and athleticism