/Routine General/

Seems like a version of Greyskull.
I'd say use pic related and build on that, I prefer it to Veeky Forums's version honestly, more structured
are you working particularly on chest?
you're doing 6 chest, 2 shoulders and X triceps, depending on X you might wanna increase it and decrease chest exercises
y no pullup love?

Better? depends on your goal.
If you wanna get stronger, then yeah.

looks gud

I'm rocking a ULPP, been doing PHUL for a while, kept skipping 4th day because fuck 2/4 leg days
531 is a godsent for a lanklet nogainer fuck like myself
Might still add some exercises here and there, depending how I feel about the volume.
Did my first Push yesterday and it didnt feel to heavy for example

>Day 1 - Upper Power
Bench Press 531
Cable crossovers 3x8
Chinups 3xF + Pulldowns 3x8
Rows 3x6
OHP/DB shoulder press 3x6
BB curls 3x8
Tricep Pushdown/LTE 3x8

>Day 2 - Lower Power
Squat 531
Leg Press 3x8
Deadlift 80%5RM
Leg Curl/RDL 3x8
Calf raises 3x12
Abs: planks, hanging leg raises and cable oblique twists

>Day 3 - Push
Overhead Press 531
Bench 3x8
Dips 3xF
Cable crossovers 3x10
Incline DB 3x10
Tricep pulldowns/LTE 3x10
Cable lateral raises 3x10

>Day 4 - Pull
Deadlift 531
Chinups 3xF
Rows 3x6
Pulldowns 3x8
Facepulls 3x8
Shrugs 3x15
Curl variation 3x10

40 working weight deadlifts in one workout, presumably 2 times a week? You are using babbyweight user.

A
Squat
OHP
Rear Pec dec
Low cable crossover
Lat pulldown
Rows
Shrugs
curl variation
1-3xW/T/D Loaded Carry
3xf Plank
3xf Russian Twist

B
Deadlift
Bench press/Dip(alternating)
Face Pulls
Snatch Grip Upgright Row
Unilateral Squat/Good Morning
Pullover
French Press/Pec Dec(alternating)
curl variation
1-3xW/T/D Loaded Carry
3xf Side Plank
3xf V Up

AxBxAxx BxAxBxx
Exercises without reps and sets are on wave periodization scheme.

muscleandstrength.com/workouts/dougs-4-day-split-workout.html

currently doing this

how long have you been lifting?

garbage tier

Chest & tricep day:
Bench, 6 working sets, varying rep ranges
incline dumbbell press, 3x6-8
decline cable flies, 3x8-10
incline cable flies, 3x8-10
weighted dips, 6x6-8
tricep pulldowns, 2x5 with 3 diffferent grips, followed by 1x15 with the 3 different grips

Back & bicep day:
Deadlifts, 5x5
weighted pull up, 2x6-8
weighted chin up, 2x6-8
bent over dumbbell row, 3x8-10
wide grip cable lat pull, 2x8-10
close grip cable lat pull, 2x8-10
cable rows, 3x6-8
shrugs, 5x10-15
dumbbell curls, 5x8-12
dumbbell hammer curls, 5x8-12

Leg & shoulder day:
Squat, 4x5
leg extensions, 3x6-8
hamstring curls, 3x6-8
calf raises, 5x10-12
military press, 5x5, 2x8
lateral shoulder raises, 5x10-16
bent over posterior deltoid raises, 5x12-15

And throw some abs in there every otehr week or so. fucking hate doing abs.
Work out 6 times a week, doing the full rotation twice a week. Overtraining is avoided by alternating workouts as heavy-light-heavy:
monday: heavy back
tuesday: light legs
wednesday: heavy chest
thursday: light back
friday: heavy legs
saturday: light chest

Making very decent gains both in strength and size. not having a life aint so bad

You have a chest and tricep day where you first do bench, but then don't have close grip bench press. That is retarder

1 year on a pplpplx

please suggest what I can do better

...

Find a better routine
Too many exercises with not enough focus on compounds, not enough reps for a hypertrophy program, too many for a strength focused one

not doing a bro split
why did you go from ppl to this?
you're training each muscle group just once a week, and that rep scheme will give you very small strenght gains

Poorfag homegym here

3x8 Neutral grip Chin-ups (93 kg BW + 15 kg added)
3x10 Push-Ups (20 kg added)
3x10 OHP with two 20 kg dumbbells
3x10 Bench Rows same dumbbells
3x8 Curls
3x10 Bench Dips with 20 kg added
3x5 Dumbbell deadlift with 40 kg added
Plank till failure
Side planks till failure

okie dokie

I'll find another routine

maybe I'll hop back on a ppl

Regarding the Phrak GSLP, can I add in some arm exercises? Or is that a dumb idea?

Read his book.

Started TM 4 day split last week

Monday
5x5 Bench press/Press 90%
3xF Dips on bench day

Tuesday
5x5 Squat 90%
5x3 Power Clean (thinking of adding power snatch and alternating the two)
3xF Chin ups

Thursday
1x5 Bench Press/ Press 5RM
3x5 Press/ Bench Press 80%

Friday
1x5 Squat 5RM
1x5 Deadlift
1x5 Weighted Chin Ups

Got some questions for you lads
1.I need to add one press assistance exercise on the first day. I'm thinking push press or dumbbell press. Which one do you recommend? How many sets/reps and how much weight?
2.Is it a good idea to add triceps extensions every time to Monday routine? Or just bench days?
3.Is my chin up programming good?
4.What is a good day to add some curls? Monday or Tuesday?

sure you can

I'd swap chinups with pullups, at least once in a while. I feel more lat activation with pullups, so it might just be a personal preference.

Former sub-elite marathoner, wife and I are gonna start trying for kids when she turns 30 this winter, trying to bulk and raise my test for good babby-forming. Wife has cut down on mileage from 70-80 miles per week down to 30ish plus some light gym work to prep herself, eating a lot too.

I'm shooting for hypertrophy and doing an xAxBxAx, xBxAxBx two week routine.

A
4x8 squat
4x8 bent over bb row
4x8 reverse hypers
4x8 OHP
4x8 decline weighted sit-ups
4x8 weighted dragonflags
4x8 bicep curls
4x8 per leg weighted lunges
4x8 seated incline db OHP

B
4x8 squat
4x5 neutral grip pull-ups
4x5 dips
4x8 reverse hyperextensions
4x8 bench press
4x8 deadlift
4x8 decline weighted sit-ups
4x8 weighted dragonflags
4x8 each arm bent over db row

I've gone from 140 at 6'0 to 155 over the past 6 months; slower progress than I'd like but I'm satisfied for now, on track for 170 by New Years if I can keep this up. Abs still visible, which my wife likes, butt rounding out a lot which she REALLY likes. I might drop my running down even less if my weight gain starts to stall.

Has anyone done upper/lower six times a week? I'm currently doing PPL and thinking about changing to upper/lower like ULULULx

Not enough bench volume
1x5 deadlift is a meme
No progression scheme

Don't try to make a beginner routine when you're still a beginner. If your bench is less than 3/4 your squat, it's because you fell for one of these shit programs.

Oh, honey

>Not enough bench volume
>1x5 deadlift is a meme
>No progression scheme
>Don't try to make a beginner routine when you're still a beginner.
100% agree
>If your bench is less than 3/4 your squat, it's because you fell for one of these shit programs.
What

Save up for a barbell. That deadlift is doing nothing, and you should be able to dumbbell snatch that weight by now.

Power cleans before squats. Do your most technical exercise first when you're fresh

1. BTN barbell press. Start with the empty bar doing sets of 20 until you get to 95lbs/40kg. Then you'll have enough mobility to go heavy
2. Triceps recover fast. Go for it.
3. Since you put them last, they're clearly not a priority. Four sets per week is very low if you want to improve them.
4. Literally any day or all of them. Most people do them as a superset with a pressing exercise

pic + one day per week dedicated to arms because a thicc milf at my job admitted she likes to bite strong arms and I'm hopelessly trying to shag her.

SS and its spawn invariably lead to strong squats, mediocre deadlifts, and shit benches. Check the symmetric strength threads, and you can 100% tell when someone has run SS or SL.

Lvysaur's is decent as long as you do some accessories. If you wanted, you could do a few sets of arms after your programmed lifts.

I meant I deadlift the two 20 kg dumbbells plus 40 kg added. But yeah its too easy, I am already improvising.

>you should be able to dumbbell snatch that weight by now
Yeah, just tried. Should I be doing that instead?

Bruh if she's admitting that to you (and if your arms are at all above average) you're in already

Mondays and Thursdays:

Assisted pull-ups 3x10
Assisted dips 3x10
Dumbbell bench press 3x10
Dumbbell rows 3x10
Dumbbell shoulder press 3x10
Barbell curls 3x10
Dumbbell flys 3x10

Tuesdays and Fridays:

Dumbbell squats 3x10
Barbell deadlift 3x10
Dumbbell lunges 3x10
Hamstring curls 3x10
Calf raises 3x10
Leg press machine 3x10

Mondays, Wednesdays, and Fridays:

C25K run 30 minutes

Why would anyone choose 5x5 over 3x5 or the other way around? i.e. SS vs SL

5x5 takes more muscle endurance which should lead to more muscle mass gains theoretically, but on the other hand could also be a stalling factor of the linear strength progression that these workouts are aiming at.

>2017
>board with all infos in the world
>they have linear routines

very nice idiots

They are only supposed to be used by beginners though. It's not like people suggest that you keep doing it forever.

Saitama?

Has any one tried HSS-100 as a natty?

>dumbbell deadlift

Yes that's a thing

any comments on the ULPP?

>Sunday (legs)
Squats 3x8
Skater squats 3x8 (xtra deep)
Weighted lunges 3x8
Good mornings 3x8
Calf raises 3x10
High jumps 4x10
Long jumps 4x10
Deadlifts 3x8 (inb4 muh back day)

>Monday (chest and triceps)
Bench 3x5
Incline single arm dumbbell press 3x5
Decline single arm dumbbell press 3x5
Wide pushups 3x15-20
Tricep pushups 3x20-25
Standing skull crushers 3x8
Tricep pull downs 3x8
Flat bench skull crushers 3x8

>Tuesday (back and biceps)
Single arm rows 3x8
PENDLAY rows 3x5
T-bar rows 3x8
Pull-ups 3x8
Chin-ups 3x8
Bicep curls 3x10 (ez curl bar)
Hammer curls 3x8
End the day with reverse curls for THICK forearms 3x12

>Wednesday (legs)
See Sunday

>Thursday (chest and triceps)
See Monday

>Friday (back and shoulders)
Single arm rows 3x8
PENDLAY rows 3x5
T-bar rows 3x8
Pull-ups 3x8
OHP 3x8
Clean and press 3x5
Snatches 3x5
Single arm dumbbell shoulder press 3x8
(High school football fucked my shoulder to the point I need to focus a ton on it)

>Saturday (for the boys)
Cracking open a cold one 1x12

Still making changes and tinkering with it, I alternate between 4x8 and 5x5 each week.

I forgot to include Sunday is
-OHP
-3 way raise
-20 mins cardio

And other shoulder exercises people recommend?

I'd try and stick to certain muscle groups when working out. Especially mondays/Fridays you seem to have back chest and legs all in one workout.

Snatches, single arm shoulder press. Can't think of much more on the spot.

Monday: Chest/Biceps
4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves
4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps

Wednesday: Back
3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps
4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps

Saturday: Full Body
3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps

If I had to pick only 3 exercises, what would they be and why?

Deadlifts – This exercise will transform you body if done every week, correctly. Go hard and have fun with them. Notice how you rarely see people deadlift heavy at the gym? Do you also notice how all these people have average physiques? Put 2 and 2 together.

Lateral Raises – This is an isolation exercise that I love. Pushing yourself through the pain barrier is a mental game, and the pump it gives yields a quite aesthetically pleasing touch to the physique

Incline Dumbell Chest Press – I have always started my chest workouts with Incline dumbbells. This allows for a far greater stretch, burn, and overall hypertrophy of the chest then a barbell, as well as targeting the upper chest from the get-go.

Doing 5/3/1 and replaced OHP day with light bench and doing 3/5/1 with extra singles for DL

bumping with thicc

please comment on this routine

How do you weight a dragonflag?
Watch out for too much volume on deadlifts, as a movements it uses so many muscles and takes a toll on the body, I'd lower both sets and reps.
DL is not a hypertrophy exercise anyway so you are fine
This both for dips and pullups: dont stop yourself at 5 reps, go to "failure" and if you can do more than 10, then add weight, progressive overload

Can someone help me complete this routine. These are all my favorite exercises but I can't decide what to do for the remaining exercises.

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
- Deadlift 4x8-12
- Barbell Rows 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

Gonna do a PPL that doesn't have deadlifts in them but I wanna do em. Should I put em into my pull day or my leg day?

I'm doing some weird thing due to some dickheads at my gym that will take over the (only) squat rack for an hour or two at a time. So I have two days that don't use the squat rack and I can switch if I come in and one of those assholes is there.

Please rate. I don't really like it so far and may scrap it.

Chest / Legs
Squats 3x5
Bench Press 3x5
Lying Leg Curl Machine 3x8
Incline Dumbbell Bench Press 3x8
Leg Extension 3x8
Flat Dumbbell Fly 3x8
Machine Chest Press - Drop Set
Leg Press - Drop Set

Back / Shoulders
Deadlifts 3x5
OHP 3x5
Bent Over Row 3x8
Upright Row 3x8
Seated Cable Row 3x8
Cable Face Pull 3x8
Lat Pulldown - Drop Set
Shoulder Press - Drop Set

Core / Arms
Hanging Knee Raise - 3x12
Reverse Curl - 3x8
Skullcrusher - 3x8
Side Bends - 3x8
Preacher Curl - 3x8
Seated Dip - 3x8
Cable Chop - 3x8
Crunch Machine - Drop Set
Dumbbell Curl - Drop Set
Rope Push Down - Drop Set
Plank 3xF

Do each 2x a week

going to a gym for the first time ever tomorrow, going to use this tehehe

AxBxAxB
A
>Front Squat 6x12 or Prilepin 4x5 80% rel. intensity + 4x3 90% rel. intensity
>C&J ~12-15x1-2, working from 50% to 80-90%
>Power/Tall/Hang Cleans 6x2-5
>Clean Pull 6x3-8
>Push Press or OHP 4x8/Jerk from Blocks 8x3
>Lateral Raises 5x10

B
>Back Squat 6x12 or Prilepin 4x5 80% rel. intensity + 4x3 90% rel. intensity
>Snatch Complex w/ Balance 6 sets, 6-8x1-2 full snatch working from 50% to 80-90%
>Power/Hang/Block/Muscle Snatch 6x1-3
>Snatch Pull/Snatch Grip DL 6x2-5
>Snatch grip press + Overhead Squat 5x5
>Barbell Rows 4x8
>Pulldowns 5x10
>Back flies 4x10
>Rack Holds 4x30s

Biking uphill 5mi+8mi flatland every weekend and 10min of spinning after each workout. Every rest day I do bodyweight dips 4 sets until failure, pullups 4 sets until failure, followed by 3 15s L-sits.

>t. chestlet

PPLPPLx

Push
Bench 3x5
OHP 4x8
Incline Dumbbell Bench 4x8
Cable Chest Fly 4x8
Dumbbell Lateral Raises 4x15
Bent Over Dumbbell Lateral Raises 4x15
Cable Lateral Raises (Burnout)
Triceps Overhead Dumbbell Extension 4x8
Cable Rope Pushdown 4x8

Pull
Deadlift 3x5
Pullup 4x8
Neutral Grip Chinup 4x8
Pendlay Row 4x8
T-Bar Row 4x8
One-Arm Dumbbell Row 4x8
Cable Row 4x8
Facepull 4x12
Bicep Curl 4x8
Curl Variation 4x8

Legs + Abs
Squat 3x5
Dumbbell Lunges 4x8
RDL 4x8
Leg Curls 4x8
Leg Extensions 4x8
Hanging Leg Raises 4x10
Plank 4x1 minute
Rope crunches 4x10

I'm considering switching to an upper/lower split or a full body routine since I don't really have time to go to the gym 6 days a week but I feel like Candito doesn't have enough volume. Can someone help me out here?

MONDAY/THURSDAY - CHEST/BACK
- CHEST
* Bench Press - (4x8) OR
* DB press -
* Incline Press - (4x8) OR
* Incline DB
* Machine flys - (3x10) ^
* Chest press

- BACK
* T-bar Rows - (3x10)
* Lat pulldowns (front) - (3x10) ^
* Seated rows - (3x10)
* Face pulls - (4x15)
* Reverse flys - (3x10)

TUESDAY/FRIDAY - ARMS
- BICEP
* hammer curls - (3x10)
* EZ curl - (4x8)
* Machine curl - (3x10)

- TRICEP
* Overhead tricep - (3x10)
* Seated push down - (3x10)
* Tricep rope extension - (3x10)

- SHOULDERS
* Arnold press - (4x8)
* Side raises - (3x10)
* Front raises - (3x10)
* shrugs - (3x15)

WEDNESDAY - LEGS
* leg press - (4x10)
* Leg extension - (4x10)
* Leg curl - (4x10)
* Calf raises - (5x15)

Really need some critique on this, any advice would be appreciated.

push pull twice a week. seen some pretty good results with this. taking a break from legs tho atm.

>pull
deadlift 1x10,2x5
pullups 3xf
dumbbell rows 3x8-10
face pulls 4x12
shrugs 3x12
spider curls 3x12
hammer curls 3x12

>push
bench press 4x6-8
ohp 4x8-10
incline dumbbell press 3x8-10
flyes 3x12
lateral raises 4x12
skullcrushers 3x12

>abs
hanging leg raises 3xf
planks 3xf (trying to progress towards ab wheel)

Just remember if you do chest and back one day, you indirectly work arms and delts, so doing those muscle groups the day after will negatively effect recovery and weight lifted.

You could do
Chest Back / Legs / Shoulders Arms / rest / repeat
Or just do a PPL

Monday:
Squats 4x12-15
Leg Press 3x12
Seated Leg Curl 3x12
Lying Leg Curl 3x12
Standing Calf Raise 3x12
Weighted Lunges 3x10 Meters

Tuesday:
Front Lat Pulldown: 3x12
Back Lat Pulldown 3x12
Cable Row 3x12
Weighted Back Raise 4x15
Butterflys 3x12
Flat Barbell Bench 4x12-15
Incline Dumbbel Press 3x12

Wednesday:
Dips 3x12-15
Overhead Press 4x12-15
Cable Lateral Raises 3x12
Dumbbel Biceps Curl 3x12

Superset:
Skullcrushers 3x12
Standing Barbell Biceps Curl 3x12

Superset:
Cable Bent Over Triceps Extension 3x12
Behind Back Cable Curl (Its not a meme exercise I swear try it yourself): 3x12

Friday:
Tuesday:
Overhead Press: 4x12-15
Front Lat Pulldown: 3x12
Back Lat Pulldown 3x12
Cable Row 3x12
Weighted Back Raise 4x15
Butterflys 3x12
Flat Barbell Bench 4x12-15
Incline Dumbbel Press 3x12

Friday is Basically the Day where I work on a Body Part where I Feel like I am lacking (Currently Chest and a bit of Shoulders). Theoretically I could switch a random day in there because of the rest day (Thursday) in between.

I think i'll use this for the time being, thanks user.

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