Next two to three months I'll have some vacations and interruptions, so I'll just stick to this:
A: HB-SQ 3x5 OHP 4x3 DL 1x5 with straps DL paused 1x5 without straps ~go from homegym to park~ CU 22 mins AMRAP Hang. Leg Raise 3xF
B: BP 3x5 FSQ 3x5 BB row 3x5 CRL+Crunch+Facepulls 3x8/F/12
AxBx
Does it look ok-ish? I'll increase weights by using microplates. After those two to three months I'm gonna start Madcow. For reps: SQ 100 (switching from lbsq) BP 65 (extra weak) DL 130 OHP 50
I do this 3 times a week then go for a very mild 2 mile jog on saturdays. Sort of just to keep me strong and in shape.
Samuel Green
Also 1x5 deadlifts.
Matthew Cook
Im doing PPLPPLx
I did full body for a while but I feel like need more. I'm not really satisfied till i feel a deep burn
pic related, not my routine but basically like this
Logan Hernandez
I think ppl is a great routine as long as your able to recover and hit it at 100% every workout.
I do full body because it's just simple and I don't have to think about what I'm doing from day to day. Although I have done ppl, and I think it really is superior to stuff like SS, which to me, doesn't incorporate enough isolated work. Even in my full bodies, I try to put a set of curls after Pullups, or perhaps a few skullcrushers to finish off bench
Adam Lopez
What's the best 4 day powerbuilding split?
Jason Diaz
Compounds are done similar to 5-3-1 but 8-5-2 instead to train in a broader range.
Saturday - Legs, Abs, Calves * Squats 8-5-2 * Leg Press 3x8-12 * Leg Extensions 3x8-12 * Standing Calf Raise 3x12-15 * Ab wheel to failure
John Gonzalez
how many workouts are too many?
Alexander Flores
How long does each of your workouts take? Newfag here and everytime I do shit it ends up being 30 minutes and about 20 minutes of cardio
Nathan Bailey
if your workout takes 30 minutes you're not lifting heavy enough
Xavier Cook
Good to know. Thanks for the tip broskie
Leo Turner
I have intermediate strength levels and I want to increase my 1RM in all my lifts. I'm planning to do Jim Wendler's 5/3/1, BBB variation with Joker sets and using other lifts for BBB exercises (bench after OHP, deadlifts after squats, etc). Which assistance exercises should I do? I was thinking about doing weighted chin-ups on ohp days, pull-ups on bench day, and I have no idea about what to do on leg days. Should I incorporate pyramid sets and/or FSL too?
Connor Walker
Legs Back squats 5x8 Leg press 5x8 Leg curls 5x10 Leg extension 5x10 Abductor 5x10 Adductor 5x10 Calf raises 5x12
Chest BB bench 5x10 Incline bb bench 5x10 BB fly 5x10 Bent arm bb pull over 5x10 Pec fly machine 5x10
Back Pull ups 5x5 Cable rows 5x10 Front pull down 5x10 Back pull down 5x10 Face pull 5x10 Back fly 5x10 Pendlay row 5x10
Rest
Shoulders Arnold press 5x10 Upright barbell row 5x8 Incline bb raise 5x10 Front bb raise 5x10 Bent low pull side lateral 5x10
Arms Straight curls 5x10 Superset with cable one arm extension 5x10 Hammer curls 5x10 Superset with two arm extension, rope 5x10 Cross body curl 5x10 Superset with skullcrushers 5x10 21s to failure
Rest
Jayden Sanchez
Hey guys, I have two different leg days. On one I squat and SLDL and on the other I deadlift and front squat.
I don't like SLDL because I'm not flexible and it makes me look like a pussy. I don't like front squats because its an awkward movement. HOw much will I be missing out if I don't do these? I bike everywhere and play basketball if that counts for anything.
Saturday: Back Squat - Cowboy method volume day DB Bench - 4x10 -> 4x8 -> 4x6 (increase 5lbs per week) RDL - 3x5 -> 3x6 -> 4x5 Chin-ups - 3x5 weighted (increase by 2.5 every week) Face pulls and/or band pull aparts and/or rear dely flyes - 3-5x15
Routine is based off of the 70sBig Transition to Olympic Weightlifting guide, with some accessory modifications. The -> symbol is week to week progression. Cowboy method is a Texas method variant (I skip the intensity day). From here: allthingsgym.com/big-texas-method-spreadsheet/
Grayson Cox
Keep doing it Better better at it. See gains
Bentley Hall
You don't "have" to do anything. Does it align with your goals and is the best way to achieve said goals? Man up and learn it and it won't feel awkward. You can just change to other exercises if it's not too important.
John Cook
A: Flat Bench 5x5 Back Squat 5x5 Chin Ups 3x3 currently . progressing more and more every week. to put in perspective I couldnt do any unassisted 2 months ago Stiff leg deadlifts : 2x10 not increasing weight . just to get some extra hammy work in hammer curls 2x15 chest flys 2x15 21's x2
B:
Conventional Deadlift 1x5 Sumo deadlift 1x5 OHP 5x5 Bent over row 3x10 Incline Bench 3x10 . Light weight . increase every so often Tricep Extensions 2x15 ez bar curl 2x15
abxabxx
Christian Reed
oh and 15 mins of recumbent bike after every workout and 30-45 mins on off days depending on how exerting work was that day . Physical job
Logan Brooks
Why do his tiddies look like Patrick Stars legs?
Justin Murphy
5/3/1 is a meme
Kevin Roberts
531 bbb with joker sets 500mg test e/wk
Jaxon Taylor
Is all pro's beginner routine any good? Squats Bench Presses Bent-Over Rows Overhead Barbell Presses Stiff-Legged Deadlifts Barbell Curls Calf Raises
Every Mon, Wed, Fri
Joseph Cook
Push, Pull, Legs, Pull+Push, Legs, Push, Rest
Chest + Tri need to be brought up which is why I add the 3rd push day. 18yo 5'8", at 185lbs (yes that's my weight I'm dense)
Day A: Performance for legs and back: Squats 2x15-20 Rdl 2x10-12 Vertical pull 2 sets Horizontal pull 2 sets Pump work for chest, arms and shoulders: Chest fly 3x15-20 Lateral raise 3x15-20 Curls 2x20 Tricep pushdown 2x20
Day B Performance work for chest shoulders and arms Bench 2x8-10 OHP 2x8-10 Dips 1x8-10 Curl 2x8-10 Pump work for legs and back Leg extensions 2x20 Leg curl 2x20 Straight arm pull downs 3x15-20
Alternate between days a and b, workout 4 days per week
I would replace leg extensions and leg curls with split squats and RDL. But what do you think? Day B
Jaxon Lewis
Best program to cure congenital t-rex mode
Logan Cooper
honestly this is the average sort of girl i wish i had been having one night stands with in college
nothing really noteworthy about her but it would be a good night of feeling like you're normal. i'd almost rather bang her than someone objectively prettier because at that point you're like "ok you're banging me but you're out of my league, what's your angle"
with this girl you're like "ok shes just horny like me, we're both average. cool"
anyway whats this thread about?
Levi Bell
Was doing an U/L but I felt I needed more arm work since they still look like twigs, and less leg work since the fuckers blew up.
Levi Lewis
>Compounds are done similar to 5-3-1 but 8-5-2 instead to train in a broader range
Further elaborate. Do you want those lifts to be mainly hypertrophy? Also the whole range seems weird.
I get why you want to skip 6 and 7, but what are you even trying to do with that.
Legs: Squats 3x5 Leg Press 3xF(8-12) Calf raises 3x12
Want to add something to pull day, just dont know what
Jacob Gomez
Dudebro, do two leg days you piece of shit
Eli Peterson
I get insane DOMS in my calves after leg day, which takes about 5-6 days of rest before it disappears, so currently 2 leg days are too much. also i have deadlifts in my pull day, isn't that enough for legs?
Samuel Russell
Do calves every single day at home, athleanx has a good video on his, your doms will be gone in days
Aaron Johnson
might do this in the next month or two Push A squat 5x5 ohp 5x5 bench 4x8 60-70% 1rm dips/skullcrushers 3-4x8-12
Pull A lat pulldowns/pullups5x5 rdl 4x6-8 pndlay row 4x8 one arm row 4x8
Deadlift doesn't really focus legs if you are doing it properly.
As far as calves go, I didn't have that problem doing it twice a week when I was doing PPL, have you tried doing it twice a week? Sometimes DOMs go away if you keep working on it.
Brayden Nelson
Legs: - Bulgarian split squat 3x8 - Hip thrust 3x10 - Hamstring curl 3x11 - Glute ham raise 3x8 - Crunches
Push: - Floor Press 3x8 - DB OHP 3x8 - Cable Flies 3x8 - Skullcrushers 3x8 - DB Front Raise 3x10 - Arnold Press 3x10 - DB Core Row
Is this enough volume if I'm doing 4 sessions per week? I'm doing that at the moment but I feel like my legs are racing ahead of the rest of the body. I also think my pullups have started to stall at barely 10 kg, it feels like I don't get proper lat activation. Any advice on this?
Jayden Allen
thanks, will look it up my calves are so sore i can't even walk normally and it's painfull. But I just started with PPL 2 weeks ago, so I hope it gets better in the next 2 weeks or so
Brandon Brooks
>I just started with PPL 2 weeks ago Lower weight for calf raises, do it twice a week, work your way up in 2.5kg increments.
You can lift a metric shitton with calf raises, but you should work your way up regardless. Start at something reasonable like 60kg if you can squat over 70kg, or 40kg if you can squat less than 70.
Add 5kg per workout until you feel the workout was reasonable, and add 2.5kg from that point onwards.
Aiden Hernandez
okay, PPLxPPL it is then. thanks for the advise. Im working with pic related though - or are barbell calf raises better?
Ryder Hall
>it feels like I don't get proper lat activation look up "mind muscle connection" on youtube
Eli Roberts
Is this Jim Sterling's son?
Brandon Campbell
Barbell calf raises are better if you can swing them, usually this means using a squat rack. So for me at homegym it doesn't matter, if you are in a gym hogging a squat rack to do calf raises you might get into trouble.
So just touch and go as you will, I know some people go around 4am and there's no one else there so it might not matter.
Adrian Walker
If you go to a gym you can do standing Calf raises in the Smith machine on a step. You will also need to incorporate seated calf raises in order to train your soleus
Isaac Rivera
How is this? I'm starting 5/3/1 with different accessory work after SL during a cut to maintain strength levels for roughly 9 months. And 3 months of PPL before that.
Day 3: Bench Press 5/3/1 Dumbbell Bench Press 5x15 Dumbbell Bent Over Row 5x10
Day 4: Squat 5/3/1 Romanian Deadlift 5x10 Calf Raises 5x15
Is there something obvious I am missing? I've only been doing this routine for a week.
Jordan Flores
Forgot to mention, I am using a homegym so I don't have access to some gym gear. I have a barbell, 600 lbs and some change worth of weights, olympic dumbbells, a flat bench, a shitty incline bench which I avoid using, and a pull up/chin up/neutral grip bar.
So I can't do some things like leg presses, but I can substitute with front squats.