Routine General

Couldn't see one, so I made one.

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

Other urls found in this thread:

allthingsgym.com/big-texas-method-spreadsheet/
t-nation.com/workouts/full-body-training-for-advanced-lifters
twitter.com/SFWRedditVideos

>HB-SQ
>CU AMRAP
>FSQ
>CRL


nigger what are you doing

>>HB-SQ
>>CU AMRAP
>>FSQ
>>CRL
>nigger what are you doing
What's wrong, friendo?

Run a real program YOU FAGGOT. Why would anyone so WEAK even bother writing their own program?

I figured out most of these, but what's CRL?

>HB-SQ = Heavy Boob SQueeze
>OHP = Own Hand Penis
>DL = Dick Licks
>CU = Cum Ups
>BP = Boob Penis
>FSQ = Fuck So Quietly
>BB row = BaBy row
>CRL = CounterRevolutionaryLarping

Bench 3x6
Squats 3x8
Overhead press 3x6
Pullups 3x6
Rows 3x6
Weighted situps 3x8

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.

Also 1x5 deadlifts.

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

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

What's the best 4 day powerbuilding split?

Compounds are done similar to 5-3-1 but 8-5-2 instead to train in a broader range.

Monday - Chest & Biceps
* Bench Press 8-5-2
* Incline Bench Press 3x8-12
* Dumbbell Flys 3x8-12
* Dumbbell Curls 3x8-12
* Cable Curls 3x8-12

Tuesday - Legs, Calves, Abs
* Deadlift 8-5-2
* RDL 3x8-12
* Leg Curls 3x8-12
* Seated Calf Raise 3x12-15
* Leg Raises to failure

Thursday - Shoulders, Triceps
* OHP 8-5-2
* Seated Dumbbell Press 3x8-12
* Lateral Raises 3x8-12
* CGBP 3x8-12
* Lying Tricep Extensions 3x8-12

Friday - Upper Back
* Chin ups 8-5-2
* Pulldowns 3x8-12
* Dumbell Row 3x8-12
* Rear Delt Row 3x8-12
* Strict Dumbbell Shrugs 3x8-12

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

how many workouts are too many?

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

if your workout takes 30 minutes you're not lifting heavy enough

Good to know. Thanks for the tip broskie

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?

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

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.

Monday:
Snatch - 5 singles
Clean and Jerk - 5 singles
Press - 3x5 -> 3x6+
Lateral raises - 2x12-15 (optional)

Wednesday:
Front Squat - Cowboy method
BB Rows - 4x5 -> 4x6, -> 5x5
Chin-ups - 2-3x8-10, unweighted
Face pulls and/or band pull aparts and/or rear dely flyes - 3-5x15

Friday:
Snatch - 5 singles
Clean and Jerk - 5 singles
Behind the Neck Press - 2x5 -> 3x5
Lateral raises - 2x12-15 (optional)

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/

Keep doing it
Better better at it.
See gains

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.

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

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

Why do his tiddies look like Patrick Stars legs?

5/3/1 is a meme

531 bbb with joker sets
500mg test e/wk

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

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)

I found this interesting full body routine:
t-nation.com/workouts/full-body-training-for-advanced-lifters

Briefly:

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

Best program to cure congenital t-rex mode

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?

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.

>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.

The ones with the same color are supersets btw

PPLxPPx
Push:
Bench Press / Incline 3x5
Seated DB Press 3x8
Butterfly 3x12
Triceps Cable Pushdown 3xF

Pull:
Chinups 3xF
Deadlift/Rowing 1x5/3x5
Preacher Curls 3xF(8-12)

Legs:
Squats 3x5
Leg Press 3xF(8-12)
Calf raises 3x12


Want to add something to pull day, just dont know what

Dudebro, do two leg days you piece of shit

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?

Do calves every single day at home, athleanx has a good video on his, your doms will be gone in days

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

Push B
bench 5x5
frontsquat 4x6-8
ohp 4x8 60-70% 1rm
dips/skullcrushers

Pull B
deadlift 5x5
pendlay row 5x5
pullup/pulldown 4x8
bb curl 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.

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

Pull:
- Weighted Hammer Pullups 3x6-8
- 3-Point Row 3x10
- Low Row 3x12
- EZ Bar Curl 3x8
- Cable Reverse Flies 3x12-15
- DB Incline Curl 3x12-15
- Hanging Knee Raises

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?

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

>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.

okay, PPLxPPL it is then. thanks for the advise. Im working with pic related though - or are barbell calf raises better?

>it feels like I don't get proper lat activation
look up "mind muscle connection" on youtube

Is this Jim Sterling's son?

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.

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

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 1:
Shoulder Press 5/3/1
Lateral Raises 5x15
Bicep Curl 5x10

Day 2:
Deadlift 5/3/1
Pullup 5x15
Ab Roller 5x20

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.

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.