Routine General

In a similar situation, but scaled up to 6'/220lbs, I've just started picrelated.
It feels good, and there's progress for now, probably because of the drop in volume and increase in frequency (should that even work?) compared to the TM. That kind of drop volume/acquire strength gains might work for you as well, if you're doing one of the 531 variations with high volume.
>Ofc this was just an excuse to post the routine and try to get suggestion on how to improve it.

May Li Facial Abuse I think
She was in one video that was meme tier in popularity

Try a 4 day split for TM. Best natty gains desu. Here's mine:

>A
1x5 OHP
5x5 Bench
Pullups
3xF Dips
>B
5x5 Squats
3x5 Romanian Deadlift
3x5 BB Row
Curls
>C
1x5 Bench
3x5 Closegrip Bench
DB Rows
5x5 OHP (doing this last is no problem for me)
>D
1x5 Squats
1x5 Deadlift
Chinups
Curls

>push
Bench 3x5
OHP 3x5
Dumbells incline press 3x5
Dumbells lateral raise 3x10
Standing tricep overhead extensions 3x10
Shrugs 3x10

>Pull
Barbell bent over row 3x5
Lay pull down 3x8
Cable seated row 3x8
Face pull 3x10
Preacher curls 3x8
Concentration curls 3x8

>Legs
Back Sqaut 3x5
Machine leg extensions 3x10
Leg press 3x8
Standing calf raise 5x10
CORE WORK

PPLxPPL

ABxCDxx
A:
Bench 3x5
Incline bench 3x5
Pec fly 3x10-12
Bicep curls 3x10-12
Triceps 3x10-12

B:
Squat 3x5
Front squat 3x5
Leg press 3x8-10
Leg curl 3x8-10
Calf raise 3x10-12

C:
OHP 3x5
Machine shoulder press 3x10-12
Bicep curls 3x10-12
Triceps 3x10-12
Dumbbell snatch 3x8-10

D:
DL 1x5
Barbell row 3x5
Dumbbell row 3x10-12
Lat pulldown 3x8-10
Leg curl 3x8-10

Good routine for a girl who just bulked and did 5x5 and is now about to do a short cutting cycle?

Seems ok apart from only hitting shoulders and Chest once a week, that's way to long and you'll be under training these muscles

And back. You're only hitting shoulders, chest, and back once every 7 days. That's too long. Where did you get this routine?

I just wrote this up on the fly, expected to need to change it a bit. I know I can't continue 5x5 or go onto Texas method or madcow while cutting, so I figured I'd do some accessories and 3x5 until I drop 5-8lb fat.

What changes do you recommend?

>Shrugs 3x10

wait hol up.

Shrugs is a push instead of a pull exercise?

Yh that confused me but that's what it said, it's coolcicada's PPL routine, pretty good reputation

Day A

Incline
Laterals
Dips
Pullups
Rows
Curls
Lunges
Calf raises

Day B

Abs

Ababa (run 2 miles and boxing on saturday)

what a meme

This is my 3 months progress bitch

IL see you in the rape shed

you know the troll is an OG when he replies to his first (You) instantly

I wouldn't write my own program if your coming off SS, use a tried and tested one from BB.com forums or something, even something like but that sounds like a intermediate bulk routine

Can someone get some info on this? Its confusing the shit out of me.

I mean you wouldnt do rack pulls on push day either

I will mail 50$ gnc gift cards to every one here man enough to try my tried and true routine. 20x2 rep scheme

You could switch to a PPL right now, it's not like you need set numbers of strength. PPL also helps you get stronger as long as you utilize the progressive overload any decent PPL should contain.

Why not face pulls on pull day ? They're not called face pushes.

pull:
4x6-8 Bent over barbell rows
4x8-10 Shoulder width Lat pulldown
4x8-10 Seated cable row
4x12-15 Face pulls
4x10-12 Incline DB curls / Ez bar preacher curls
4x10-12 Hammer curls

push:
4x4-6 Bench
4x8-10 OHP
4x8-10 Low Cable flies
4x10-12 Lateral raises
4x12-15 One arm cable tricep pushdowns
4x10-12 Tricep overhead extension

Legs:
4x4-6 Squat / 3x4-6 Deadlift
4x6-8 Romanian DL / 4x8-10 Lighter Squats
3x8-10 Leg press / 3x8-10 Hip Thrusts
3x8-10 Leg curl (+1 Drop Set)
4x15-20 Calf raises
3x10-12 Hanging leg raises
4x10-12 Cable crunches

Thoughts on replacing back extensions with weighted decline situps in TM?

Why no pull ups?

I don't know. I've never really done them as I used to be bretty fat and could barely do 1 and I guess I never really started adding them in. I think I'm pretty shit at them, can do maybe 5 pull ups and 7 chin ups. It would be nice to improve on them, where could I fit them in though? My pull day already has quite a lot of volume.

FUck didn't tag.

R8 my slightly modified PHUL routine

Day 1: Upper Power
-Incline DB press 3x6 -- 120s
-DB Incline flies 3x6 -- 120s
-Chin Up (To my discretion)
-Lat Pull down 3x10 -- 90s
-The Press 3x8 -- 120s
-EZ bar curl 3x10 -- 45s
-EZ bar skull crusher 3x10 -- 45s
-Face pulls 4x12 -- 45s

Day 2: Lower Power
-Front Squat
-RDL

Day 3: Rest (or abs at home)

Day 4: Upper Hypertrophy
-Incline DB press 4x12 -- 45s
-DB Incline Flies 4x12 -- 45s
-Seated cable row 4x12 -- 45s
-One arm DB row 4x12 -- 45s
-DB lat raise 4x12 -- 45s
-Incline DB curl 4x12 -- 45s
-Cable tri extension 4x12 -- 45s

Day 5: Lower Hypertrophy
-Front Squat
-RDL
-Maybe leg press

Day 6 and 7: Rest (or abs at home)

Doing my own take on the greyskull powerbuilding routine.

The basic idea of it is:
=========================================
Week 1
Day A1
Chest, shoulders, squat

Day B
Biceps, Back 1, Back 2

Day A2
Chest (Tricep Focus), Shoulders, Squat
===========================================
Week 2
Day B
Biceps, Back 1, Back 2

Day A1
Chest, shoulders, squat

Day B
Biceps, Back 1, Back 2

The original GSPB program recommends the standard MxWxFxx. But if my week isn't busy I do ABxABxAB with the occasional two day rest if i feel i need it.

Overall I like the low volume and high intensity. I've been losing a lot of weight whilst doing IF yet my strength continues to rise.

/r/ing a routine that incorporates high repetition while maintaining SS workouts
i have to start slimming down for military. so i need to go on a cut to lose weight. i'd like to keep weightlifting.
so far my only knowledge is to increase the reps of what i was doing while lowering the weight.

Here's mine. I like it and if fits into my schedule.

AxBxAxBx etc

A:
>Bench
>Squat
>Incline Bench
>Weighted Situps with one plate
>Ab Leg Raises
>Weighted Dips
>Run
>Burnout Bodyweight Dips

B:
>Deadlift
>Weighted Wide Grip Pullups, one plate
>Cable Facepulls
>Weighted Situps with one plate
>Standing Oblique Crunches one plate
>Dumbbell Bicep Curls
>Dumbbell Lateral Raises
>Run
>burout Widegrip Bodyweight Pullups

Shoulders/arms
Chest/back
Legs/abs/HITT
Rest
Repeat

Thoughts on Allpro's?

needs more varied set/rep schemes
>he fell for the timed rest meme
i r8 7/10, i like it but not my taste
do chest/back before shoulders/arms

heres my routine
>chest/biceps
medium grip bench 531 (3x10 rows before)
incline db press or dips 4x10-12
flies ss curls
banded pushups ss hammer curls

back
trap bar dl 531
weighted chins 4x8-10
kroc rows

Shoulders/tris
cgb 531 (3x10 lat pulldowns before)
dumbbell press 4x10-12
lateral raises ss ez bar extensions
face pull ss rope extension
optional high pull finisher

legs
single leg lunge 531
romanian dl 4x10-12
hamstring curls
calves ss calves

I always change up loading, sets and reps for the accessories. if im pressed for time ill usually do dropsets or 1 set to failure .

>no squat
i play sports, lunges are more 'dynamic'. ive squatted twice in the past 2 months, one time was 225x20, the other was 315x6. so i dont feel like i need to work on them rn.

A: 10 down (1st rep 10, next rep 9, so on so forth until I get to 3, 3) pull-ups (+20 lbs) and push-ups (+35 lbs)
B: 10 down chin-ups (+20 lbs) and 10x45 russian twists (+15lbs)

ABxABxx

Currently innamotel for a little while, so I'm pretty much limited to using empty gallon jugs full of water as weight and a pull-up bar.

Any thoughts?

Home gym so no machines. Doing about 4-5 workouts a week. Loving the routine atm, Cutting down to 90kg then gonna bulk to 2/3/4/5. Scared of 2pl8 ohp tho..

What do you mean exactly?
Do you want to add exercises?
What phase of SS?
Or just something similar to SS?
Why higher reps anyway?

Day 1
>Squats, 3x5 + warmup sets on all lifts
>Leg extensions, 3x5
>Lie down leg extension curls, 3x5
>Hanging leg raises, 3x15
>Calf raises, 3x15
>Bench press, 3x5
>Deadlift, 2x8

Day 2
>Squats, 3x5
>Leg extensions, 3x5
>Lie down leg extension curls, 3x5
>Hanging leg raises, 3x15
>Calf raises, 3x15
>OHP, 3x5 alternating with 5 reps of sets where I continually lower the weight till I reach the bar
>Barbell curls, 3x5
>Bent-over rows, 3x5

Alternate this shit ad infinitum. I also do different isolation bs to work on the problem areas most days.

I'll post pics of my legs when I get to the computer.

Leg day everyday = Biggest legs in the gym. Feels good mane.

Also fuck the overtraining naysayers, and fuck the pussies who never do legs, I'll snap your little chicken legs, cook em up and fry em.

I'm guessing you're still around novice level with a routine like that.

Go hard or go home boi.

I need some help comming up with a routine

Ive done starting strength, strong lifts, and phraks greyskull on and off, havent lifted regularly. But I recently read Thinner Leaner Stronger and have my heart set on a 5 day split, which I think will be easier to commit to than a 3 day a week program. Problem is, I only have a flat bench, power rack, barbell, and 2 25 pound dumbells.

Is there a 5 day split that can work around the equipment I have or should I just join a gym?

I'll take that as a yes.

This is my routine I have squat rack, bench, barbell and dumbbells with 165kg if plates. Home gym best gym. Hope that helps.

ABCABDx

A-Push
>4-6x6-12 OHP*
>4-6x6-12 Bench*
>3-5x8-12 Skullcrusher
>3-5x8-12 Low to High Fly
>3-5x8-12 Triceps Kickback
>3-5x10 Lateral Raise
>4x8-12 Wrist Flexion
>3x8-12 Wrist Extension

B-Pull
>4-6x10 Pullup
>4-6x6-12 Row
>3-5x8-12 Hammer Curl
>3-5x10 Reverse Fly
>3-5x8-12 Zottman Curl
>3-5x8-12 Facepull
>4-6x10-20 Shrug

C-Legs
>3-4x5-8 Deadlift
>3-4x5-8 Split Squat
>3-4x8-12 Standing Calf Raise

D-Legs
>3-4x5-8 Squat
>3-4x5-8 Romanian Deadlift
>3-4x8-12 Seated Calf Raise

*I alternate either OHP or Bench as first or second lift.

Morning routine

Squats till slight pump
Pushups till slight pump
Bridges till slight pump
Pike situps till slight pump
Pullups/chinups till slight pump
Stretching

MWF
Morning routine to warm up
(Go slowly, by feel and always stops when I'm sure I have two more left before complete failure)
In no particular order
2-3x3-5 Assisted one legged pike.
2-3x3-6 wall handstands
2-3x5-6 GHR
2-3x3-? assisted one arm chinups
2-3xassisted one arm pushups
2-3x till near failure hanging leg raises

Three minutes rest between each exercise and set.

Curlbro routine.
2-3xNear failure Australian pullups with a rope or towel
2-3xNear failure OHP
2-3xNear failure Bench
2-3xNear failure curls
2-3xLaying tricep extension
45 seconds between each set 3 minutes between each exercise.
The above is done usually directly after the calisthenics workout when I want or have the energy

T-TH
Tabata bodyweight circuts
Burpee ladders
Walking
Depending on how I feel that day.

>I'll snap your little chicken legs, cook em up and fry em.

here

I should note that there is a bit of freedom in the set/rep setup.

I just came back from doing a new PR on incline bench with a heavy 6 reps@100% then followed by a 16 reps + another 8 rest paused reps @80%.

alternatively you could do straight sets or 1 AMRAP set. Whatever drives progress is the key.

so its like a high intensity, few sets workout but all out?

A-1) 1. Barbell Front Squat x 5 sets
2. Barbell Overhead Press x 3 sets
3. Dumbbell Flat Bench Press x 3 sets
4. Barbell Close Grip Press x 3 sets
5. Barbell Calf Raises

B-1) 1. Barbell Dead Lifts x 5 sets
2. Barbell Bent Over Rows x 3 sets
3. Barbell Bicep Curls x 3 sets
4. Barbell Reverse Bicep Curls x 3 sets
5. Crunches x 3 sets

A-2) 1. Barbell Back Squat x 5 sets
2. Dumbbell Lateral Raises x 3 sets
3. Barbell Incline Bench Press x 3 sets
4. Dumbbell Triceps Kickbacks x 3 sets each Tyranocep
5. Dumbbell Single Calf Raises x 3 sets each calf

B-2) 1. Dumbbell Stiff Legged Dead Lifts x 5 sets
2. Dumbbell One Arm Rows x 3 sets per side
3. Dumbbell Incline Curls x 3 sets
4. Dumbbell Hammer Curls x 3 sets
5. Crunches x 3 sets

>1 day on/1 day off; home gym master race
>weights and reps vary based on how I feel and what I'm aiming to improve