Pendlay rows One handed landmine rows Dumbbell rows
Weighted chin ups One arm assisted chin ups
Power high pull Power clean Face pull
Monday, Wednesday and Friday. All 4x6 (except neck, abs and calves). Rotate between exercises. Rest 1:30 min for squats and deadlifts, rest 1 min for other exercises, rest 30 seconds for abs, neck and calves.
Jeremiah Moore
Well that was a big gay-ass wall of text. One could even describe it as completely retarded. Just kidding lol.
I do shoulders exercises at home when I feel like it. I do this 5-6 times a week with cardio thrown in now and again.
Leo Lee
My mon/wed/fri routine
Eat pizza in bed with twinkies for dessert. Drink 6 dr. Peppers with slim jims before my WoW raid (25man) Order 4x4 from in n out with animal style fries 2 snickers bars with bag of hot cheetoes Large pizza from dominos with cheese sticks and pasta 6-8 Bud Lights with chips and salsa to end the day. Do 10 push ups and 10 sit ups to get in my exercise.
Wyatt Diaz
When you think about it that's actually pretty healthy compared to some fitness freak. Think about it. You're getting some fitness (push-ups and sit-ups) but not pushing yourself to the point where you risk injury. A comfy life, if you're not concerned about looking like some bodybuilder and wasting your life away in the gym.
Gabriel Richardson
Bump
William Nguyen
Would love some feedback or advice I have been doing this for about 3 weeks
I'm going for aesthetics but also trying to get in shape to surf better
PPLPPLx
>Push 3x5 bench press 3x5 ohp 3x5 incline bench press 3x10 db arnold press 3x10 side lat raises 3x10 cable tricep pushdown 3x10 cable rope overhead tricep extension 10 minutes running
>Pull 3x5 deadlift 3x8 barbell rows 3x5 wide grip lat pulldown (still can't do more than one or two pullups seated cable rows Barbell bicep curl
>Legs and Abs 3x5 lowbar squats weighted decline crunches air bikes minute side planks minute planks
Aaron Cruz
bump
Ethan Roberts
I would love to also work power cleans into my routine because they're fun and would help me explode
Which day would be a good one to do power cleans?
Ian Roberts
Looks solid, I'd be cautious going to failure on neck work though you can snap your shit up with really small fuck ups.
Cooper Morgan
Legs after squats.
Not too bad, really reminiscent of CoolCicada's PPL which I would recommend checking out if you like this style.
Add rear delt work on your pull day after the pulldowns
Add a shrug to your pull day
Add hamstring/glute work of some kind to your leg day after the squats and cleans but before the ab work,it's lacking pretty heavily from your program. I like lying hamstring curls and GHRs a lot.
I would recommend doing PPLx for better recovery and doing Pull Push Legs instead so your squatting/DL/cleans aren't interfering with each other as much
Sebastian Anderson
thanks a lot dude!
Adrian Evans
No problem man, just remember to try to always progress every time you do these lifts or you won't get bigger since you aren't making your body adapt to do anything.
I liked adding 5 pounds to a set every time I did that lift when I was on a very similar set up
e.g. if I was doing 3 sets of say OHP I'd do 100x5, 100x5, 100x5 then next time 105x5,100x5,100x5 then 105x5, 105x5, 100x5 etc.
Angel Wright
Thanks bro, when I start failing I do them unweighted, the resistance is not much I do it for high reps
Robert Miller
Hi friends. I was wondering if y'all think I'm pulling too much.
I'm doing a modified 5/3/1 while I recover from a hernia, so only the 5 week with weekly progression. To be fair I have a weak upper back I'm trying to target, but I think I may be hindering myself with this amount of pulling.
Mon: Press, weighted chins
Tues: Dead, volume squat
Thurs: Bench, Pendlay row, arm work
Fri: Heavy squat, power clean
Think I should replace power cleans with front squats or something? I'm roughly back to my old weights pre injury now
Nathaniel Hernandez
PPL twice a week, fuck the police I have a lot of free time on my hands nowadays
PUSH Flat DB press 10/8/6 -> after 6 reps immediately do a light set Landmine press 3x10 Dips 3x15 Superset: cable flyes and Lateral raises 3x12 Tricep work 5xF
PULL Barbell rows 3x8 Close-grip pulldown 3x10 Chest supported high row 3x10 Superset: cable pullovers 3x10 and banded facepulls 3x20 Curls 3x15 Forearm work because flexor tendons are feeling like shit
LEGS Deadlift 1x5 or 1x10 Squats 3x10 knees are shit Hamstring curls 3x15 Hip extensions 3x10 Calf work 3x20
Hunter Powell
thinking of running a phat variation with upper, lower, chest/back, shoulder/arms, and legs. thoughts lads?
Upper Bench OHP Weighted Dips Weighted Chin Ups T Bar Row Pulldowns Face pulls SS lat raises
Lower Squats Deadlift variation Hack Squats DB RDL Abs
Chest/Back Bench variation Incline DB Dips Flies Pull Ups Cable Row Pulldowns Straight bar pulldown
Shoulders/Arms Seated DB Lat raises SS rear delt flies Close grip Tricep pushdown Tricep extension Hammer curls Preacher curls Cable curls
Legs Deadlift Squat Variation Leg extension leg curl abs
Jason Perry
>remove ohp or db arnold press >deadlift is legs >more upper back work (facepulls, high row etc) >do eccentric pullups till you die from the soreness >hamstring curls on leg day
Cooper Robinson
That looks fun, I'd do the following >alternate pushing and pulling exercises on your upper and chest/back day >Don't do completely different main lifts every workout, have a base (weighted chins, ohp etc. >more supersets for arms etc
Adrian Bell
Why do you think it's too much pulling?
Sebastian Barnes
Replace landmine press or dips with overhead pressing of some kind since you have literally none unless you count landmine as a semi vertical press.
>Triceps 5xF After the 3rd sett what's even the point of going to failure anymore? You should only have to go to failure once, twice at the most.
Maybe do one movement of direct rear delt training on push day to balance it a little better but this is optional given the facepulls and high rows on pull day.
Pull day looks fine
>knees are shit Because your form/mobility sucks or you have injuries/wear and tear?
Only other thing I would say is if you find your lower back to be too taxed from squatting and deadlifting the same day, either replace deadlift with Jefferson deadlift, hack pull or trapbar deadlift OR replace squat with front/zercher/highbar squats to solve that, and box squatting might be a good idea for you since it takes the pressure off your knees at the bottom.
Camden King
>Upper Dips seem redundant on the first day, drop them or drop bench (I would recommend dropping dips due to higher injury risk)
Pulldowns also kind of redundant but not too detrimental
Add at least one movement of direct bicep work
>Lower >DB RDL Why DB? Barbell is definitely more specific to your deadlift
Add direct hamstring/glute work like hamstring curls or GHR
>Chest/Back >3 bench variations in a row Drop one
Drop one of your pulldowns for shrugs/high pulls/more upper back work of some kind
>Shoulders/Arms >3 curls in a row Not even a point, drop one. I'd recommend preacher or cable curls.
>Legs Drop leg extensions immediately, as nice as they are for your quads they are literally terrible for your knees. Add another exercise like hyperextensions instead and work on your posterior chain. Squats are more than likely enough for your quads.
Landon Gray
Could someone post a specific workout template. I remember it said push pull split at the top and the template was blue and yellow. Love you bros
Jayden Sullivan
B/c it's every day. I'm most worried about the rows and PCs clashing.
James Rogers
Well try it out and see lol. I doubt it will but worst case switch the monday and thursday workouts it's not that complicated.
Alexander Ward
Pls respond
Aiden Gonzalez
rolling
Hunter Ross
This is just sad.....
Nicholas Rivera
Also now that I'm looking at it you should add some direct rear delt work on both days after the compounds and some direct arm work as well unless you want fucked up shoulders and spaghetti arms
Gabriel Lewis
Why no back exercises?
Nicholas Ramirez
WS4SB About to start this template tomorrow... any thoughts?
Gavin Howard
which is the best routine scheme for a girl lads? my gf is asking me for routine advice. her goal is to have thick and strong legs (especially calves) and also achieve that nice and round booty.
she already squats and dl 155 for 3x5, she's currently on a PPL scheme 3 times a week (tries to do legs two times per week since its her main focus), but I was thinking of switching her to ULxUL routine.
what do you fellas think? also, some advices for my lass if you care to spare.
David Anderson
Give GHRs a chance they can be hard at first but they're great once you get going, I could only do 2 the first time I did them but it's only been like 2 weeks and I can do 10 now. Also I'd replace walking lunges with reverse lunges instead. No overhead work kind of sucks but that's a matter of your priorities.
Samuel Perry
3x a week fullbody, typical SS type programs are perfect since they're so lower body heavy
Charles Collins
I got something simillar but a bit simpler. My day is busy so I aim at no longer than 1h per workout.
>ballad of the shapeshifter I never thought of them having depression but I guess it makes sense
>routine I made pic related into an ABA BAB routine by alternating deadlifts as well as the other compounds, with some accessories thrown in kind of chaotically, mostly isolations.
I wonder if I'm fucking up my back too much. It really helped me go over 100 kgs in diddlies tho.
Andrew Russell
day 1 chest+biceps day 2 legs¨ day 3 abs+back¨ day 4 triceps+shoulders
Christopher Jackson
Can I get some advice on building a routine that reduces strain on the lower back? I've gone and busted my lower back, but I still want to do something while it heals. So far i've got >chest >shoulders >abs >Arms Are what I can realistically work without strain.
Eli Diaz
pull ups? lats?
Jordan Evans
Well I was thinking of adding pullups on shoulder day. Maybe something like AxBxAxL >A: Chest and Arms >B: Shoulders and Abs >L: Legs and Backs Obviously with L having to be on extremely light weights for now
Oliver Perry
yes, you could do weighted dips and pullups
Elijah Perry
>A BB bench 3x5 Incline DB 3x8 Chest flies 3x8 Curls 3x5 Skulls 3x5 W Dips: 3x8 >B OHP 3x5 Single arm rows 3x8 W pullups 3x8 W crunches 3x8 W Oblique bends(?) 3x8 Ab Wheel 3x8 >L Back Squat 3x5 Front Squat 3x8 Deadlift 1x5 Bent Rows 3x8
Opinions? Obviously L is set to light, and once my back heals up I'll readjust to move legs and back to different days
Oliver James
why dont you rest your back?
Gavin Hill
I have been, it's slowly getting better. L is just kinda a placeholder and will only do if I feel up to it.
Matthew Reed
how did you bust your back?
Liam Long
Can someone let me know if this is a meme routine or not? It was developed by Anthony Mychal and tailored specifically for skinnyfat beginners like me (i.e. incline press instead of flat bench for upper chest). The only real concern I've had with it personally is that Wednesday doesn't tire me out like Mondays and Fridays, so it feels like I'm not doing much.
Willing to look for a better alternative or suggestions for improvement.
>Monday Back Squat 4×6-8 Chin-Ups (25) Romanian Deadlift 2×8-12 Incline Press 3×8 Pushups 2 x max Thick Grip Barbell Curls 2×15 HIIT Sprints
Alternate between workouts every other day or 3 times a week.
Robert Morales
Whoever drew this comic is fucking retarded
Kevin Evans
Thinking about doing db shoulder press instead of lat raises... would you agree with it?
Gavin King
u rite
Aiden Barnes
Is PHAT still the go to for someone wanting to focus on aesthetics and strength at same time? Doing 5/3/1 atm, want to switch to a "bodybuilding" routine after the next cycle
Michael Robinson
Nah your triceps should already be fried by that point if anything I'd replace the dips and not go to failure.
Xavier Allen
well what are your accessories? That was my main problem when doing greyskull was the lack of deadlift volume/frequency
Aaron Torres
If you really want to help your back don't bother doing super light deadlifts squats and rows, do what you can and still do it relatively heavy.
Ditch the back squat for now and instead of conventional deadlifts do trapbar, jefferson or hack pulls to keep yourself more upright in the mean time and do either lat pulldown, chest supported rows, dumbbell with your knee on a bench, or cable rows until your back is healed.
If you have the machine do reverse hypers, it literally helps people heal broken backs.
Hunter Morris
As long as your are progressing on every lift then don't change a thing. It's kind of a weird set up but if it's working then whatever.
Jose Morgan
>Training your back directly once a week with all that pressing volume This is retarded find a program written by someone who's not you.
Juan Jenkins
Eric?
Carter Jenkins
Swap the rows and chinups. Spinal decompression after deadlifts and your lower back won't be so destroyed. Also unless you want to have noodle arms you really do need some direct work.
Parker Bennett
I just focus on my own imbalances.
Face pulls, curls, forearm work and such.
I think sqwats and diddlies are sufficient for my legs, as I think running and biking is sufficient for my calves
Kayden Morales
r8/h8/critique my routine
Day 1 (The) Military Press 5/3/1 Joker Set (optional) Bench Press 3-5x5-8 FSL Lateral Raises 3-4x10-15 Curl variations 4-6x8-12
Day 2 Rest
Day 3 Diddly 5/3/1 Joker Set (optional) Front Squat 3-5x5-8 Weighted Chins 5x10 Hanging Leg Raises 5x10
Day 4 Rest
Day 5 Bench Press 5/3/1 Joker Set (optional) Military Press 3-5x5-8 Dips 5x10 DB row 5x10-12
Day 6 Rest
Day 7 Squat 5/3/1 Joker Set (optional) Deadlift 3-5x5-8 Weighted Chins 5x10 Hanging Leg Raises 5x10
Been running this for 2 cycles now, working well, tho my bench is not moving as much as I would've liked, can post before/after stats.
Juan Cox
Is my DL lagging because of my lacking squat?
My Squat is 100kg x5 and my DL is 135kg x5 struggling to progress. I've started to squat with higher frequency and switched to low bar and it seems like progress is starting back up.
Anthony Green
They are sufficient, if you want to add more leg work I'd probably do some posterior chain work instead.
Aiden Taylor
p p l p p l x
>Push (alternate between heavy OHP and heavy Bench) Bench Press 5x5 OHP 5x5 Lateral raises 5x10 Inclined DB press 4x10 Tricep extensions 4x10
>Pull Deadlift 5x5 chin ups 4 sets till failure seated cable rows 4x10 face pulls 4x10 lat pull down 4x10 Bicep curls 4x10
>Legs Squats 5x5 Calf raises 5x10 Leg press 4x10 weighted ab crunches 4x10
Thinking about learning front squat and replacing leg press with it.
Add one direct tricep movement on either your OHP or bench day and swap dips out for closegrip bench for better specificity.
Carson Butler
Do Pull Push Legs instead
Ayden Myers
Any reason why?
Sebastian Ramirez
gucci, maybe move squats/leg press to immediately after your main presses on Push so you aren't doing them gassed out but other than that looks solid
Joshua Wilson
Deads and upper back work will interfere with squats
Matthew Howard
Makes sense, thank you, I'll change next Monday Any more advice?
Isaiah Moore
Alpha routine here: >Wake up on my mattress on the floor in my parents house >Get up early and pretend to go to the job I got fired from >Nap in Walmart parking lot in the spots in the back near the people who live in their cars >Use library WiFi when I get tired of using my phone >Eat junk food and ruin gains >Sometimes have close calls of seeing someone in my family when I should be working >Go to the gym when my friends get out of work >Go to my shit job at night so I can actually have some money I'm so tired
For all the 1x5s I do 3-4 warm up sets into my work set and max out. Anything else is accessory, might add RDLs or leg curls to help deadlift later.
Lincoln Hall
Stop being a little bitch and tell your parents, whatever they say can't be worse than literally wasting entire days.
Mason Green
Scoliosis+bad form on squats. I'm seeing a physio and scoliosis expert who's helping me adjust it Gotcha. So revising the above ditch Backsquats, keep front squat, change deadlifts to hackpulls and chest supported rows as accessory (alread have single arm rows for shoulders on B)
Charles Reed
Nope, not personally a fan of ppl but as far as they go this should be fine. As long as you're progressing on all your lifts don't change a thing
Kayden Diaz
Could be, despite it generally being thought of as a hamstring movement the quads are still involved to a fair extent.
Robert Mitchell
Yep, still go light and be careful initially with hack pulls since they can be kind of awkward the first few times you do them.
And I can't stress reverse hypers enough if their available to you.
Logan Hall
I got a homegym, no idea how I'm going to incorporate rev hypers...any idea?
Daniel Mitchell
A mon, weds, fri squat 5x5 overhead press 5x5 bench press 5x5 linear leg press using calves only 30x5
B tues, thurs tricep pushdown 5x5 forearm work? 5x5 idk what this is called I grab a medicine ball get into situp position and turn back and forth with it tapping the ball the floor each side, later move up with weight and with a dumbell 5x26 (even number) bike 3mils twice a day, 5 days a week
Nathaniel Peterson
also up for suggestions
Luis Clark
If you have a high surface that you can lay your upper body on and get your legs under it, then lay on that and hold a db between your feet or use a band. wrapped around your ankles and anchored to something under the other side of the table from your legs.
Ethan Peterson
I found pic related, and I have an adjustable bench so using this with some bands should work
Lucas Cox
You're going to get knee pain from quad dominance if you don't get posterior chain work in to balance it, and you should probably add some direct bicep work as well.
You don't have what I would call a very good system but it's not terrible
John Sanchez
Yup that should work great.
Anthony Turner
Awesome, you've been a huge help man. You have no idea how much I appreciate it
Can anyone point me to a good place to build my routine? I just aimlessly bench and do rows/pulldowns and throw in whatever in between and I'm basically DYEL. I try to dedicate one day a week to legs/back with squats and DLs but I've gotten really sloppy and lost my progress within the last couple months. Yes, I've read the sticky. I want to achieve Gokumode
Sebastian Sanchez
no problem man
Elijah Price
That's a lot of volume.
Nolan Perez
but who was legs?
Nathan Jackson
I started a PPL workout and would like your opinion on this
PULL Diddly Barbell Row Lat Pull Down Seated Row Face Pulls Barbell Curl Hammer Curl
LEGS Squat Leg Press Leg Extension Hamstring Curls Calf Raise
Anthony Carter
looks good. Id maybe superset triceps and throw in dips or flies on push days
Isaiah Robinson
1. If you want to look like that you're going to need to roid, so you can throw that away
2.The only thing worse than not lifting at all is lifting with no plan. But it turns out 99% of people suck dick at writing programs (this includes you). Find a routine that has a lot of testimonies so you know it's not complete shit. I recommend the Veeky Forums greyskull variation but change the deadlift volume to 3x3 or 2x5 instead of the 1x5 in the infographic.
3. Get a realistic progression scheme that you can stick to or you'll either overreach and plateau or you'll be wasting time.
4. Read and watch a fuckload. you need to learn this shit for yourself or when it comes time to program for yourself you'll be one of those guys benching the same weight for 3 years because you don't know anything but the most basic shit.
