Wednesday Deadlift 1x5 OHP 3x5 Pullups 3x8 EZ Bar Curl 3x10 Skullcrushers 3x10 Calf Raises 3x10
Friday Bench 3x5 Front Squat 3x8 Barbell Rows 3x8 Leg Curl 3x10 Tricep Pushdown 3x10 Shrugs 3x10
Jace Cruz
Heavy diddlys and a2g squats is unironically all you need for thicc legs, the calf raises are honestly just for fun
Robert Butler
Nah man I didn't mean it in a bad way. I just didn't hroughly read your post and only saw chest back and shoulders. But yeah that's about all you need.
Matthew Rodriguez
Started lifting with this about 3 weeks ago, added with 10 minutes of running to start. I think I'm seeing changes, but I'm not too sure
Jason Nguyen
How do people do a chest/tri workout the day after hitting shoulders? How are your shoulders and tris not fatigued on your chest day if you hit a 5x5 on OHP the day before?
Luke Rodriguez
Beginner routine SS means super set
Pull: Deadlift 1x5 / Pendaly Row 3x5 Lat Pulldown 3x10 Chest supported rows 3x12 Facepulls 3x20 Hammer Curls 3x12 SS Dumbell Curls 3x12 SS SS Power Shrug x10 Push: Bench Press 3x5 / Overhead Press 3x5 Overhead 3x12 / Bench Press 3x12 Incline Dumbell Press 3x12 Tricep PushDown 3x10 SS Tricep Extentions 3x10 SS SS Lateral Raises x15 Legs: Squat 3x5 Calf Raises 3x15 Front Squat 3x5 pull through 3x15 Cable Leg Crunch 4x12 Ab Vaccums 3x Pallof Press 3x12
Brandon Nguyen
This is my beginner routine for the last month. I going to switch to a new one in a few weeks but I want to double the times I do each one first. So do 6 days and then rest on Sunday
Monday Squat 5 x 10 Stiff leg dead lift 5 x 10 Walking lunge 4 x 10 Leg curl 3 x 12 Leg Ext 3 x 12
Wednesday: Overhead Press 4 x 10 45 DB Press 4 x 10 Bench press 4 x 10 Chest Fly 4 x 10 Tricep Push 3 x 10 Tricep Pull 3 x 10
Friday: Lat Pulldown 4 x 10 Seated Row 4 x 10 DB Row 4 x 10 Upright Row 4 x 10 BB Bicept Curl 3 x 12 Hammer Curl 3 x12
Logan Martin
You guys with your set "3 x 10" or "4 x 12" or whatever the shit.
Are you guys beginners?
Are you adding weight to the bar every time?
If not - how are you overloading? How are you making progress?
I never understood this. I just measure how much total poundage I do, while keeping the rep range in a reasonable 6 - 12 total per set, and every time I step foot in the gym I move more fucking weight than before. So even when I'm "sick" or "tired" I can make gains. Sure I'll be a bit weaker, so it will take a bit longer. But the overload principle in terms of volume is still there.
Why limit yourself to such a fixed rep range when you're probably not making linear strength progressions?
This "one weird trick" I described above has literally let me break all my intermediate plateaus, common fitness dogma be damned.
Carson James
I attempt to increase weights by at least 1-3kg every week or two. Initially I could only bench a 12.5kg bar, but now I can do 20kg after 4 weeks. I don't know if that's good progress?
Oliver Bailey
like...just the bar no weights on it?...
James Clark
I've added weights, its the bar which weighs 12.5kg. Honestly, 20kg still feels too light, I might move up to 24kg next week.
Also, I weigh 57.5kg if that is of any significance.
Connor Moore
obviously nobody counts the bar idiot
Benjamin Smith
i do
Chase Hill
OK that's fine, so you're a beginner.
But everyone else, what is with this 4 x 12 nonsense every workout? I know y'all niggas ain't adding weight to the bar every workout.
Protip: stop following the advice of STEROID USING BODYBUILDERS who can literally sit on their ass and build more muscle than a natty following a decent routine.
Ironically, bodybuilding advice from bodybuilders tends to be the worst.
Anthony Young
But there isn't a single solitary bit of lifting advice in the sticky that doesn't come from some heavily geared up lifter. Who should people listen too?
Jeremiah Gomez
>" Initially I could only bench a 12.5kg bar, but now I can do 20kg after 4 weeks" Well explain what this means then faggot
Gavin James
Doing Hepburn method for last 2 weeks Moday Bench 8x2 (the one set goes up by one rep till you do 8x3 then you add 10 lbs) Bench 3x6 same as above till 3x8 Squat 8x2 Squat 3x6 Tue 8x2 deadlift 3x6 deadlift 8x2 ohp 3x6 ohp
Repeat on Thu and Friday It's starting to get harder however I wanna stick to it for 3-4 months minimum and if it works I won't leave it till I have a 3pl8 bench which is 10 kgs away
Thomas Fisher
PPLPPL Push 4x5 flat bench 4x8 incline 4x15 chest flies 4x12 (with 2 drop sets for each set) Overhead rope extensions 10x10 lightweight tricep pull downs 4x10 dips 4x10 close grip bench
Pull 4x5 deadlifts 3xf pull ups 4x12 good mornings 6x8 seated curls (with one drop set each set) 4x8 easy bar curls (with one drop set each set) 3xf light weight barbell curls
Legs 4x6 hacksquat (no nrml squats bc weird injury) 4x8 leg press 4x12 leg curls 4xf calve raises
Evan Harris
>Legs >4x6 hacksquat (no nrml squats bc weird injury) >4x8 leg press >4x12 leg curls >4xf calve raises
Seriously, you are wasting 2 days at the gym. Do squats on push day, and if your doing deads and good mornings you really don't need leg curls. Add calves twice a week if you want.
This is my PPxPPxx routine. PULL Day1: Deadlifts 4x5, Day2: Barbell rows 4x5, 3x8-12 Pulldowns 3x8-12 T-bar rows 1x8, 1x20 Shrugs 3x15-20 face pulls 4x8-12 hammer curls/Preacher curls 3x20 Calf raises
I would pick an exercise and a weight and set a time limit. If I succeeded in getting a certain number of reps in that time limit, I added weight next time.
e.g Barbell press for 40 reps- 8,8,5,4,5,7,3. Next session add weight.
Pull >3x5 diddly >3x5 bent over row / seated cable row alternate: >3x10 weighted situps on 45 degree decline >3x10 weighted hyper extensions 45 degree incline superset: >5x5 pullups >5x5 vertical ez rows closed grip high shoulders >5x8-10 shrugs >5x5 bar curl cardio >2k row
Legs >3x5 squats >light power cleans (oly beginner/learning) alternate >3x5 hack squat machine >3x5 45 degree leg press machine no alternates >3x5 quad extensions >3x5 hamstring curls alternate >3x5 inny adductors >3x5 outy adductors cadio >4x5 minute rounds w/ 2 minute break
Still adjusting to this from some bastardisation of SS, my legs are very tired with skipping, 5k so I skip the cardio depending on how my legs feel. I'll slip in an extra rest day if I feel I need it.
Cooper Green
New to set routines Day 1: Incline barbell bench 3x8 Flat barbell bench 3x8 Weighted chest dip 3x5 Seated tricep press 3x8-10 Standing calf raise 3x10 Sitting calf raise 3x10
Day 2: Deadlift 3x8 Barbell row 3x8 Wide-grip Chin-up 3x7 Bicep curl 3x10 Weight, declined sit-up x10, captain chair til failure, bicycle kicks till failure, all three x3
Day 3: Incline barbell bench 3x8 Military press 3x8 Side lateral raise 3x10 Bent over rear delt raise 3x10 Calf press 3x10 Sitting calf raise 3x10
Day 4: Squats 3x8 Leg press 3x10 Romanian deadlift 3x8 Weight, declined sit-up x10, captain chair til failure, bicycle kicks till failure, all three x3
Ryder Kelly
Fellas help whats the best quick workout plan for a new probanly fuel who can only fit a half hour slot to go to the gym ? I also have kettlebells I use at home so I'm not onky going 2.5 hours/week It makes me wanna die so much
You're a fucking autistic retard if you actually follow lists like this. Just eat well and keeping lifting until you can lift something heavier, that's literally all you need to do. FFS.
Michael Wilson
ABAB ad infinitum. HHLL ad infinitum
A >Squats >Rack Pulls >Pendlay Rows >Power Cleans >Deadlifts >Calf Raises >Weighted decline sit ups.
B >OHP >ROHP >Flat Bench >Decline Bench >Bent Over Rows >Weighted Chin Ups >Weighted Dips >Preacher Curls
H = Heavy 5 * 3
L = Light 5 * 5
Levi Campbell
5k row
Landon Hernandez
Lmao are you a 12 year old girl? 12kg bench are you fucking for real? My 50kg gf benched once and she can bench 20kg
Joshua Sanders
I can't squat I damaged my elbow in a really weird way awhile ago. Now whenever I grip the barbell behind my head i get a searing pain.
Henry Lewis
Just started this routine two weeks ago, my main problem with it is I can't do chins ups since Im pretty heavy(215 lbs) and I got weak back muslces. I've been doing lat pull downs but is there anything else I should sub in for chin ups until I can do them?
Oliver Morales
trash
Gabriel Russell
ABxCDxABxCD
Ryan Flores
A: ThePress 3x5 Bench 3x10 Dip 3x to failure
B: Pendlay row 3x5 Curls 3x10 Chinups 3x to failure
C: Deadlift 1x5 Squat 3x5 Planks 3x to failure
ABCABCX
Jeremiah Parker
that's pretty low senpai. doing 30 kg (20 kg bar) as a beginner myself. I weigh 67.5 kg here. are you a woman?
Jeremiah Rodriguez
...
Easton Walker
Here's what I do now:
A) Lat pull down 3x6-10 Horizontal row 3x6-10 DB shrug 3x6-10 Reverse fly 3x8-12 Biceps curls 3x8-12 Back hyperextension 3x20-25 Ab machine 3x20-25
B) Squat 3x6-10 Leg extensions 3x8-12 Leg curls 3x8-12 Bench press 3x6-10 Military press 3x6-10 DB fly 3x8-12 DB lateral raise 3x8-12 Triceps extensions 3x8-12
Exercises are in no particular order since benches and machines are constantly occupied and I don't want to spend a half day in the gym. I start with heavy 3x6-10 lifts first and then move to lighter 3x8-12 lifts.
