Quick post your Veeky Forums programs ITT:

>memed by medhi to do 5x5.

>ICF 5x5 meme workout

A
Squat
Bench
OHP
Bitching around with flys
Tricep extentions
Calf rises

B
Deadlift
Chinups
Barbell rows
Shrugs
Bitching around with curls

xAxBxAB

Bulgarian Method

ULULxUL

U= upper body
L = lower body

U:
3x5 flat barbell bench
3x6-8 dumbbell curls
3x6-8 hammer curls
2x20-30 secs of this one tricep exercise, i dont even know what it's called but it's super effective. get a dumbbell, stand up, and just hold it straight back in that position behind you for as long as you can. really gets a burn going
3x6-7 cable rows
3x8 chest flys
3x8 wide grip pullups (3x5 if weighed)
3x6-8 dips (3x5 if weighed)
3x5 incline shoulder press

L:
3x8 leg curls
3x15 hanging leg raises
3x10 calf raises
3x10 ab wheel

you cant be serious

this is really bad, friend

Somehow i fucking knew that someone would shit on my routine, even though it works v. well for me

what's wrong with it?

Not him, but the upper looked ok right?

Serious question, what more legs am I missing besides DL, squat and calf raises? I do a push pull btw

A
Squat 3x5
OHP 3x5 + a 4th set of 8 reps
Rows 3-4x8
Curls 3x8-12
Machine pec flies 3x8-12

B
Squat 3x5
Bench 3x5 + a 4th set of 8 reps
DL 1x5
Chin us 3x5 + a 4th set of 8 reps
Sometimes lateral raises 3x8-12

Every now and then i throw in some abs and calves. its done 3 times a week. And balances the volume between upper and lower volume, as SS have too lttle uper body volume

Alternative? I got at least October and potentially November off, so in theory I can hit the gym 5-7x a week.

based on pavel tsatsouline "russian bear" program
mon/wed/fri:
> deadlift: 1x5 @ working load, 1x5 @ 90% working load, 5-20x5 @ 80% working load
> ohp: same as above
> one-arm cable row: 50-100 reps at medium intensity
> curls, triceps extension variation supersetted: 5x10 medium intensity
saturday:
> bench press: nuckols 28 programs, 1x/week
> one-arm cable row: 100-200 reps at medium intensity
> curls, triceps extension variation supersetted: 5x10 medium intensity

>routine works for me IRL
>get mires from friends and family, see definite progress and strength progresses
>post routine on Veeky Forums
>"wtf are you doing! man this routine sucks!"
>ask why

>nothing

wew...

Do the compounds before the isolation work.

Flat Bench
Incline Shoulder Press (Technically a incline bench)
Rows (I would suggest with BBs or DBs)
Pullups
Triceps
Biceps
Abs

With legs I'd highly suggest you do at least squats and deadlifts. If you don't like doing legs, at least think that raising your squat will raise your deadlift, if your deadlift goes up, your back thickness will develop. If you want even more back work do the deads with a snatch grip, and do one of the days a rack pull, which is pretty much all upper back and traps. For the legs you can do just Squats and deadlifts and some leg curls for more hammies to balance work done for optimal knee health.

TM split I put together
Accessories I do are usually back extensions and ab work on lower days and some pullups/chinups and arm work on upper days

Kek, why would you put so much effort in bait

This is p close to what I'm doing now, will keep at it but switch from cable to bb rows.
Is there a good way to set up phone camera so I can be sure my back stays straight for DL?

it's not bait?? I've been doing PPL for one year, got v. good results, then switched to this and it's worked very well for me.

Why don't you go ahead and post your routine?

The camera should be perpendicular to the sides of the bar so you can see your profile and the bar path perfectly (which should remain pretty straight). The snatch grip will alow you to keep upper back tightness which is crucial to prevent low back from rounding. Also, don't do conventional/snatch grip DLs more than twice a week, you can do squats though. You can do one day conventional, one day snatch grip, or one day conventional one day block/rack pull.
Hope it helps

Cycling c6w through the winter while bulking, recently started doing Greg nuckols 3x a week bench programming with it too

I want them to sit on by face

Too much volume on upper too little volume on lower you absolute retard.

I've already got strong legs, training them more than I already do would make me a fucking T-Rex. I do more upper body so I can look more proportional, which is what's working.

imagine the smell...

bench press
squat
deadlift
pec fly
pec press
sitting rows
pendlay rows
overhead tricep dumbbell (usually standing)
dumbbell shrugs (though venturing into barbell version for science)
calf raise
lat pulldown

i usually go 3-4 times a week and do a variation of the above. usually about 5 or 6 of those. bench press helps warm me up and then i jump into a compound of squat or deadlift, then finish with the others.

looking for other lifts to do.

Push
Bench 3x5
I Bench 3x10
Dumbbell shoulder press 3x10
Side raises 3x10
Triceps pushdowns 3x10

Pull
Deadlift 3x5
Pull ups 3x10
Chest supported rows 3x10
Face pulls 3x10
Hammer curls 3x10
Z bar curls 3x10

Legs
Squats 3x5
Front squats 3x10
Calf raises 3x10
Dips 3x10

Recently acheived 1/2/3/4. Looking to switch it up soon. Open to suggestions.

A1
Bench
Weighted chins
Tuck planche work
Squat
Ghr

B1
Ring turned out dips
Tuck fl rows
Box Maltese raises
Deadlift
Shrimp squats

Rest

A2
Bench
One arm chin-up work
Tuck planche work
Dumbbell Maltese to handstand
Squat
Ghr

B2
Ring turned out dips
Front lever rows
Front lever to dislocates
Dumbbell front lever rows
Dumbbell planche push-ups
Deadlift
Shrimp squats

Rest
Rest

Also sometimes do reverse hyperdrive, decline sit-ups, side plank, Jefferson curls. and l-sit compression work

Is this a troll?

Push/Pull split
M,W push. T, R pull. Sa classic lifts

Hypertrophy block - for daily 8RM + 1x10@80% + 1x10+
Strength block - for daily 5RM + 1x8@70% + 1x8+
Power block - for daily 2RM + 1x4@80% + 1x4+

Push
H - Jerk, front squat, bench, split squat, push press
S & P - Power jerk, back squat, bench, press, OHS

Pull
H - Snatch, Clean, DL, Rows, Pull ups
S - Clean, DL, snatch DL, muscle snatch, pull ups, rows
P - Snatch, power clean, DL, Pull ups

10 sets of weak point isolations/accessories

inb4
>that's not in the sticky
>not linear progression
>benching on a WL program
>high rep snatches and cleans = lmaoCrossfit
>not balanced
>no position work (that's accessories)
>Just do a program from Catalyst

Why no quads?

This

This is good. Calisthenicsfags, take note.

Careful fellas, aesthetics routine coming through:

Core routine:
- Neck Curls: 500 reps (however many sets to get there, try to increase weight and/or reps each time)
- Neck extensions: 100 reps (ditto for rest of routine)
- Shoulder press: 100 reps
- Rear delt flies: 50 reps
- Reverse Curls and/or tricep extensions: 50 reps
- Farmer walks and/or trap bar shrugs
- Extra grip work

Accessory work once per week:
- chest
- back
- quads

I do progressive volume overload, meaning I measure the poundage per workout and/or per week. For example, on shoulder press I might start with 100 lbs for 15 reps, then 90 for 15, 80 for 15,14,13,12,11,10 which adds up to e.g. 8850 lbs. Then next workout I'll try and add a few reps here or there, I don't really care at what weight, as long as the rep range is tough and the overall volume goes up.

The forearm focus is key for looking big in a t-shirt, and usually you will be in a shirt lol. I mean if your shirt is off you're already getting laid am i rite? Pic fuckin related.

The rear delt stuff is for posture, seriously people think I have gotten "taller" since doing this, but really I'm just standing straighter.

The core work done once per week is just to avoid serious imbalances, I'm a longer limbed person with fairly wide chest by default, so my routine reflects this and aims to balance it out while focusing on the Slayer muscles (neck, forearms).

Awh thanks m8

Naturally Enhanced by Alpha Destiny

pls rate

I see no clear goals

Sounds like a good way to burn out

It works. Actually sounds good. Don't listen to anyone who shit talks SL or SS.

This looks terrible, IMO. Why such emphasis on OHP? Also, good luck recovering from that much deadlift volume if you're actually moving any kind of real weight.

It's a bit hard for like 2 weeks if you don't have any work capacity but you'll get used to it.
Made noticable gains in size and strength compared to my last program (Candito's program)
The added recovery by only training 2 days a week are also really great.

My fullbody routine

putting some mass on and getting bigger ohp/deadlifts

the program has you picking one press variant to do, and ohp is my favorite press

regarding recovery, the basic progress scheme has you restart the loads one or two sessions after you break a 5m... of course, the number of 80%x5 sets you do per session decreases as you progress on the working sets

there's also some flexible patterns to allow progress for more advanced lifters
since I'm still a beginner, I'm following the plain linear pattern

since I started this program (earlier this month) my ohp and dl has gone up through the plateau:
> ohp: 44kg x 5 -> 48kg x 5 (w/ a rep in the tank)
> deadlift: 130kg x 5 -> 138kg x 5

the numbers are low still but when I started lifting I had to lift pre-fixed 10kg bar for ohp... then I got to 40kg and stop lifting for multiple reasons... now I'm getting back at it

regarding one-arm cable row... it's one amazing movement, get me feeling from forearms to delts to back to abs... also, varying pulley height it's damn nice

A
Bench 3x5
Squat 3x5
Row 3x5
Pullups 3x8
Leg Curl 3x8
Tricep Pushdown 3x8

B
Front Squat 3x5
Deadlift 1x5
OHP 3x5
Seated Row 3x8
DB Incline Bench 3x8
EZ Bar Curl 3x8

AxBxAxx
BxAxBxx etc

You could of just done a plain lp and made more gains

Alrighty then

Day 1
Power - Push /OHP
Volume - Pull / Storm-Rows
Assistance - Legs / Leg-curls, Farmer walks, GHR

Day 2
Power - Legs / Deadlift
Volume - Push / Benchpress, Side raises
Assistance - Pull / Facepulls, Curls, Shruggs,

Day 3
Power - Pull - Rack pulls / Chinups
Volume - Legs / Squats
Assistance - Push / Flys, Skullcrushers, front raises, side raises

Morning routine

Squats
Bench
Full bridges
Pike situps
Wide grip pulllups
Stretching
No particular number just enough to get me going in the morning and work the kinks out.
I'll sometimes go till failure in a certain movement when I think I'm not going to do anything strenuous or workout later but that's rare.

MWF
Morning routine as a warm up then 2-3 sets of:
3-5 Assisted pistol squats
5-8 GHR
3-6 Assisted Handstands
3-6 Towel assisted one arm chinup
3-8 Assisted one arm pushups
6-12 Hanging leg lifts.
3minutes of rest between exercises and sets.

+ some other workout after
ABC

TTh
Morning routine as a warm up.

Burpees and chinups burnouts

set of:
20 squats
10 pushups
5 chinups/pullups
done back to back with only 10 seocnds of rest between for 10-20 minutes
Add on workout A

Curlbro routine
2-3 sets of:
5-10 Towel australian pullups done from a rafter
5-12 OHP with 140
5-15 Bench 225
5-15 Curls 100lbs
Concentration curls 45lbs till near failure

B
Moderately difficult bodyweight movements that I can complete only 8-20ish times and shitloads of curls and chinups.

C
Going for a walk

D
Active resting and stretching

ss
roast me

r8 my PPL

Anyone ever did PHUL or PHAT ?

>high rep fronts and leg press on same day
id fukin die

made me lose gains

...

Been lifting for 5 years, seems I can handle it. Currently been running this routine for a few weeks, have run through it twice. Only the second time felt lower back fatigue when doing the leg press after front squats. I'll adjust that day a bit if that becomes a problem

How is this for a beginner?

A
Bench 3x5
Squat 3x5
Rows 3x5
Tricep Pushdown 3x8

B
Deadlift 1x5
OHP 3x5
Pullups 3x8
EZ Bar Curl 3x8

does hentai work?

A:
3x10 Squats
3x10 BB Bench Press
3xF Pull Ups
3x25 Push Ups
3x10 DB Bench Press

B:
3x10 Leg Raises
3x10 Pallof Press, each side
4x5 Deadlift
3x1:30 Plank

C:
3x10 Cable Seated Row
3x10 DB OHP
3x10 BB Skullcrushers
2x10 Underhand Bicep Curls
2x10 Overhand Bicep Curls

ABCxABC

Unironically the best program itt

Curious what your goals are

Weightlifter, when not with coach:

(Everything is supersetted with light rows or low rep chins unless its a back exercise)

Front or Back Squat to Heavy single, double, triple, or, occasionally, 5
Some kind of heavy row 3x10
Some clean or snatch pull variation, intensity and deadlift vs clean pull vary, sometimes use thick bars
OHP/Bench, hit 5/3/1 once a week w/ FSL
If OHP, pushups/dips variation, if Bench, overhead variation, 10-15 reps at RPE ~7
Some type of strongman exercise for lower body, high rep deadlifts or squats, loaded carries, not strongman but prowler, etc.
Any calves or arms, just based on feel, don't really care much, if its a Friday I'll probably do arms though, gotta live the Chad life

That's generally what it looks like if I'm left to my own without a coach.

SPBP

Push:
dumbell press 5x5
ohp5x5
tricep isolation 4x whatever the fuck
front raises 4 x whatever the fuck

pullups 5x5
planks 4x 1:00
face pulls 4x whatever the fuck
lateral raises 4x whatever the fuck
rear delt flys 4x whatever the fuck
bicep isolation 4 x whatever the fuck

zercher squats 5x5
good mornings 4x 10
cable stuff for glutes or whatever the fuck
calves 4x whatver the fuck

pplpplppl until infinity NO DAYS OFF BRO

I JUST WANT TO FUCK A THICC GIRL HOLY SHIT WHY IS LIFE SO CRUEL

Azn thread