Routine General

Judgemental faggot

ULxPPLx is one of the better routines for intermediate lifters not trying to specialize. Basic concept is strength focus (3x5 heavy compounds) the upper/lower days and higher volume (4x8 compounds) on the P/P/L. Would highly recommend for anyone that is able to lift 5 days a week.

Below is my own autistic routine, but you can pretty easily sub in different exercises based on preference or injuries.

ULxPPLx

>UPPER POWER
Barbell Bench Press 3x5
DB Overhead Press 3x8
DB Incline Bench 3x8
Barbell Row 3x5
Wide Grip Pullup 3xF
Barbell Shrug 3x8
EZ Bar Curl 3x8
Skull Crushers 3x8

>LOWER POWER
Squats 3x5
Stiff Legged Deadlift 3x5
Lunges 3x5 each leg
Hamstring Curl 4x8
Quad Extension 4x8
Calf Raisers 4x8

>PUSH
DB Bench Press 4x8
Incline DB Bench Press 4x8
Cable Crossover 3x10
DB Pullover 3x10
Overhead Press 4x8
Upright DB Row 4x8
Front Raise 2x10
Lateral Raise 2x10
Tricep Cable Pushdown 3x10

>PULL
Wide Grip Pullups 3xF
T-Bar Row 4x8
Lat Pulldown 4x8
Shrugs 4x8
Face Pull 3x10
Hammer Curl 3x10
Reverse Grip Curls 3x10
Forearm Curls 3x10

>LEGS
Squats 4x12
SLDL 4x12
Quad Extension 4x12
Hamstring Curl 4x12
Seated Calf Raise 4x12
Standing Calf Raise 4x12

Monday
Squat 3x5
Incline Bench 3x8
Seated Rows 3x8
Lateral Raises 3x10
Lat Pulldowns 3x10
Hammer Curls 3x10

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

531 BBB

How does everyone feel about this as a starter routine?

Naturally Enhanced bois

For anyone that wants to run it but doesn't have the template, I gotchu

- Intensity -
>Main Press
>Secondary Press
>Optional Triceps
>Shoulder Isolation
>Deadlift/Squat
>Upper Back/Traps
>Forearms
>Optional Forearms
>Posterior Chain Isolation
>Abs

- Volume -
>Main Press
>Secondary Press
>Triceps
>Triceps
>Shoulder Isolation
>Deadlift/Squat
>Upper Back
>Traps
>Traps Isolation
>Forearm
>Forearm
>Posterior Chain Isolation
>Abs

Recovery Days (2 days in between workouts)
>Neck Training
>100 band pushdowns
>100 band curls
>100 band Good Mornings
>100 band facepulls
>100 band pull-aparts
>General mobility work

The program is great so far. Lifts are going up (FINALLY) and it's actually really fun.

The guy that wrote that program squats in the mid-low 200's.

is any 1 doing or have any information around fullbody routine every other day (4times one week, 3 the next)?
thanks

how do people get enough volume doing this? just throw on some accessories?

Mon
Leg press 3-6x3
Hyperextensions 3x10
Leg extensions 3x8
Calf raises BWx100

Tue
Military press 3-6x3
Weighted chins 3-6x3
DB press at low incline 3-6x3
Rows 3-6x3
Lateral raise 3x8
BB curl 3x8
Tricep pushdowns 3x8

Wed
Rest

Thurs
Leg press 3x8
Hyperextensions 3x20
Leg extensions 3x12
Calf raises BWx100

Fri
Military press 3x8
Weighted chins 3x8
DB press at low incline 3x8
Rows 3x8
Lateral raise 3x12

Sat
Overhead DB tricep extension 3x8
Hammer curl 3x8
Wrist curl 3x12
Tricep dip BWx100
Concentration curl 3x12
Reverse wrist curl 3x12
Tricep kickbacks 3x12

Sun
Rest
Hit 1/2/3/4 two years ago with SS and PPL, decided to sculpt a routine which left me looking forward to going to the gym. Though saturday I do at home. No regrets.

What would your guys' recommendation be for an alternative? I was attracted to this routine because it supposedly had a balance of strength/hypertrophy.
I know how to do these basic lifts, I just haven't been in a gym for so long I'm basically starting over.

Honestly I'd highly recommend something like AlphaDestiny's novice program or ICF. Mainly because both programs are pretty intense and have a really good balance of strength and hypertrophy. Tbh the only time I ever made strength (and size) gains as a novice was when I was on AD's novice program.

i just did starting strength and some dumbbell shit, i feel like that grey skull stuff will have you stalling pretty quick with only 3x5 for 3 exercises

Doing Meme Lifts to get a base to build on and escape SkinnyFatdom, I'm lifting heavier than I ever lifted before and put on some mass os it must be working.

Plus, I want juicy legs and all the squats are helping with that

A
Squat 3x5
Bench 3x5 +a 4th set of 8 reps
BB row 4x8
Curls 3x8-12
lat. raises 3x8-12
hanging leg raises 3x8-12

B
Squat 3x5
OHP 3x5 + a 4th set of 8 reps
Chin ups 4x8
Chest isolation 3x8-12
Something else i want to focus on 3x8-12

I train every second day

Looks pretty good at a glance. I'll give it a shot man thanks.
I used to do Greyskull but after months of doing it I never saw much gains despite my diet being on point as far as bulking is concerned, so I want to start with something different this time.
But as far as the 3x5 it's not actually 3x5. It's more like 2x5 + 1 to failure with a minimum of 5 reps. If unable to do 5 reps drop weight down 10% next time, which made it interesting but I found myself resetting a fucking lot on the same weights and not progressing much.

been thinking a lot about switching over to some fullbody type routine, not a lot about it on the internet. did u buy the book, is it worth it? does he also recommend doing a 3day but with proper lifts each day not the recovery day?

Did you do it as prescribed?
I found his insistence of doing pin press and box squat over bench and free squats rather annoying

Squat 3x5
OHP 3x5
DL 2x5
DB Incline 3x6-10

Split Squat 3x5-8/Leg Raise 3x6-10
DB Fly 3x8-12/Pull Down 4x6-10
Lateral Raise 3x8-12/Single Leg Curl 3x12-15
Barbell Curl/Tricep Extension 3x5-8
Calves/ReAr Delta 3x12-20

Squat 1x20
Incline Press 3x5/Barbell Row 3x5
Romanian DL 2x8/Russian Twist 3x6-10
DB Press 3x6-10/Shrug 3x12-15
DB Curls/Extensions 3x8-12

The instensity of each day is as follows
Monday:Heavy day
Wednesday Light, just isolation movements to get some work in for the day, most of the gym time is cycling
Friday: Volume

I don't really progress my Deadlift independently I just pull for whatever 110% of my squat that day is and my heavy chest press moved to Friday so I could have freshly warmed up pressing muscles for it

My 1x20 squats are done for 60% of my projected 1RM, mostly doing them to get over how much of a Purdy I am when put under the bar I figured if I adapt to being uncomfortable under the bar pushing myself to progress will be easier with strength work

Would you recommend this for a novice who hasn't hit 1/2/3/4 yet but only lifts 5 days a week? I'm doing PPLxPPx but I feel like I can benefit more from another leg day

I was recommended to do "an intermediate powerlifting routine", did pic related for several months. Any specific advice, brehs?

Day 1. Legs and biceps
Front squats 3*8-10
Semi sumo DL 2*6
Leg Press 3*20
Split Squat 3*20
Hammer Curls 4*10
BFR Cable Curls 30-25-20-15-10

Day 2. Shoulders and triceps
Seated DB Press 3*6-8
Strict lateral raises 4*10-12
Machine rear delt fly 4*10-12
Triset:
A1: Front raises 4*8-10
A2: Heavy lateral raises 4*6-10
A3: DB rear delt fly 4*10-12

Crossover triceps extensions 4*10
BFR rope extensions 30-25-20-15-10

Day 3. Back and Legs
Low bar squats 3*3
Snatch Grip DL 4*4
Pendlay rows working up to a top set of 8
KB front rack lunges 4*10
Pull-ups 4*20
Machine row 7*10

DAy 4. Chest and arms
Incline bench working up to a top set of 6-10
Incline DB fly 4*10-12
Hammerstrength incline press 4*6-10
Cable fly + Cable Press 4 sets of 10 each
Underhand triceps extensions 4*10
Crossover cable curl 4*10
V bar extensions 4*10
Incline curl 4*10

Day 5. Legs
Front Squats 3-4 warm up sets, 3 working sets of 8-10 reps
Lying Leg Curls. 4 sets of 10 reps
Walking Lunges 4 sets of 10 steps per leg
Leg Extensions. 3 sets of 10 reps
Hack Squats or Leg press. working up gradually to one all out working set of 5-7 reps to finish

Day 6. Arms
Weighted Chins 5*5
Weighted Dips 5*5
BB Curl 10*10
CGBP 10*10

lifting heavy everyday in home gym
no particular routine

>choose lift (bench, dips, rows, deadlift, rack pull, chinups, squats)
>work up to 1rm (3rm in case of rows)
>drop weight down next to hit 4-5 hypertrophy sets from 70-90% 1rm
then pick another exercise and do it in similar manner, but first exercise is always the one i want to get most intense at

After that i can hit some bodyweight dips, triceps / biceps isolation or other shit

Thus far i think it works good.
Im cutting weight and my bench is slowly going up, deadlift is kinda stalling because i need to fix my technique (setup is not consistent when weight gets heavy)
I dislike squats so i rarely do them (but i should) and i cannot overhead press in my garage, so sometimes i do shit like zpress, it think delts get enough work from bench and dips tho

Is this a good routine? I am looking for some hypertrophy routine. Main lifts are 5-8 reps accessories 10-12.

Monday: Pulling (Back/Biceps/Deadlift)
- Deadlifts (3 sets)
- Chins (3 sets)
- One-Arm Dumbbell Rows (2 sets)
- Close Grip Pulldowns (2 sets)
- Barbell Curls (2 sets)
- Hammer Curls (1 set)

Wednesday: Pushing (Chest/Shoulders/Triceps)
- Flat Dumbbell Bench Press (3 Sets)
- Incline Barbell Bench Press (2 sets)
- Dips (2 sets)
- Seated Dumbbell Military Press (3 sets)
- Overhead Dumbbell Extension (2 sets)
- Side Laterals (2 sets)
- Pushdowns (2 sets)
- Cable Crossover / Pec Deck (1 set)

Friday: Lower Body (Legs)
- Squats (4 sets)
- Strait Leg Deadlifts (2 sets)
- Walking Lunges (2 sets)
- Leg Curl / Feet High Leg Press Superset (2 sets)
- Calf Raises (3 sets)

This is totally fucking stupid and clearly thought up by a completely clueless moron who lifts bitch weight at best and never at all at worst.

GZCLP is a really good and fun beginner program

That's not an intermediate program

best beginner program for hypertrophy?

GZCLP

how much weight would a novice typically add to s/b/dl per week?

...

What is best routine if I can get to the gym only on friday-saturday-sunday?

Depends on you. Probably a bit slower than ss but more fun and sustainable.

>Full body
>Boxing/stretching
>Full body
>Boxing/stretching
>Full body
>Rest
>Rest

Thinking of doing 2 full body workouts and focusing more on boxing but I'm a vain cunt like the rest of you so I probably wont.

A:

Squats3x5
Bench Press3x5
Bent Over Row3x5
Barbell Shrugs2x8
Skull crushers2x8
Straight Bar Curls2x8

B
Squats3x5
Deadlift1x5
Standing Press3x5
Bent Over Row (10% lighter than Workout A)3x5
Close Grip Bench Press2x8
Straight Bar or Incline Curls2x8

Chest/Triceps:
Bench
Incline Bench
Machine Flies
Random Upper Chest Move
Cable Flies
Push downs
Skull crushers

Back/Bis:
Pull downs
DB rows
Face pulls
Diddlys
Cable rows
Curls
Different curls

Shoulders:
OHP
Lateral Raises
Shrugs
Arnold press
One more thing

Arms:
Push downs
Machine triceps
Machine curls
DB curls
Light weight compounds

Legs:
Squats
Calf machine
Leg ext
Leg curl
The other calf machine
Leg press

3-4 sets. 8-12 reps. Random drop sets whenever I'm in the mood. Usually hit compounds closer to 6 reps. Rest days when I feel like it.

No cardio no ab iso

Natty obviously. 6'

Filthy returning novice with a torn labrum, which is why it's back focused, and I can't diddly yet because of a leg length discrepancy that I'll take care of whenever I can get back on an insurance plan.
::A::
3x5 Lowbar squat
3x5 RG bench press
3x5 RG T-bar row
3x8-10 Barbell Shrugs
-
2x8-12 Glute pullthroughs
2x Dead hangs
2x10-15 external rotations

::B::
3x5 Lowbar Squat
3x5 Press
2x8-12 Lat pulldowns
3x10-15 Cable facepulls
-
2x8-12 Cable hammer curls
2x Dead hangs
2x10-15 external rotations

Core work: (A/B)
2x:
Plank
Side plank
Reverse crunches
Side plank

Frequency method chins and scap pushups daily.

I'd like to keep this as basic as I can while focusing on my back as much as possible. Please help

Look great desu.

I want to bring up arms

Mon - Chest / tri
Tue - Back / bi
Wed - rest
Tue - Legs / abs
Fri - Shoulders / arms
weekend rest

Opinion on this program?

Retarded amount of heavy compounds. Too much volume too. Read a book.

Every retard preaching shitty full body routines should see this post.

Unless your aim is to be a (fat) powerlifter, then you should do a split.

My meme routine I made for myself after previous experiences with GK and PPL.
Tue
-incline bench press 3x8
-dumbbel bench press 3x10
-back squat 3x5
-Arnold's press 3x10

Thu
-Deadlift 1x5
-Weighted chinups 3x5
-croc rows 1x10+
-weighted shrugs 3x12
-reversed flies 3x12

Sat
-OHP 3x5
-weighted dips 3x5
-front squat 3x5
-lateral raises 3x12

Sun
-pull ups 3x10
-Yates rows 3x8
-biceps curls 3x10
-weighted shrughs 3x10
-reversed flies 3x10

Plus some high volume low intensity core workout with different crunches variants and ab wheel every training day.

nSuns 5day

I don't think you'll be able to handle the volume that well. I don't think 1234 is the best benchmark but you could run the format with less volume.

4 years lifting, 185/275/375/435, definitely not great but I don't lift for strength obsessively.

Worked for me, it was pretty exhausting at times but with my diet right and on a bulk I was able to finish the main sets.

All main lifts for 3x5 with around 85-90% of max three, four times per week.

A modified 531BBB perhaps

A
>Fri: Squat day
>Sat: OHP Day
>Sun: Deadlift day

B
>Fri: Squat Day
>Sat: Bench Day
>Sun: Deadlift Day

I don't know how you'd recover from Friday to Sunday, but at least it's something to consider/tweak/etc

kgs or lbs? Cause if it's pounds, than he's weak af.

P/P/L

Push #1:
Bench Press - Work up to 6RM first week, 4RM second week, 2RM third week. 1xAMRAP @85% & 1xARMAP @75% (of weight gotten that particular day.)
OHP - 5 x 12/10/8
Decline Bench - 5 x 12/10/8
French Press - 5 x 20/15/10
Tricep Pushdowns - 5 x 20/15/10
Everything supersetted with Lateral Raises.

Pull #1:
Deadlift - Work up to 6RM first week, 4RM second week, 2RM third week. 1xAMRAP @85% & 1xARMAP @75% (of weight gotten that particular day.)
Barbell Row - 5 x 12/10/8
Pulldowns/Pullups - 5 x 12/10/8
Spider Curls - 5 x 20/15/10
Preacher Curls - 5 x 20/15/10

Legs #1:
Squat - Work up to 6RM first week, 4RM second week, 2RM third week. 1xAMRAP @85% & 1xARMAP @75% (of weight gotten that particular day.)
Leg Press - 5 x 12/10/8
Calf Raises - 5 x 12/10/8
Hanging Leg Raises - 5 x 20/15/10
Decline Crunches - 5 x 20/15/10

Push #2:
OHP - Work up to 6RM first week, 4RM second week, 2RM third week. 1xAMRAP @85% & 1xARMAP @75% (of weight gotten that particular day.)
Bench Press - 5 x 12/10/8
Incline Bench - 5 x 12/10/8
French Press - 5 x 20/15/10
Tricep Pushdowns - 5 x 20/15/10
Everything supersetted with Lateral Raises.

Pull #1:
Rack Pull - Work up to 6RM first week, 4RM second week, 2RM third week. 1xAMRAP @85% & 1xARMAP @75% (of weight gotten that particular day.)
Barbell Row - 5 x 12/10/8
Pulldowns/Pullups - 5 x 12/10/8
Spider Curls - 5 x 20/15/10
Preacher Curls - 5 x 20/15/10

Legs #1:
Front Squat - Work up to 6RM first week, 4RM second week, 2RM third week. 1xAMRAP @85% & 1xARMAP @75% (of weight gotten that particular day.)
Leg Press - 5 x 12/10/8
Calf Raises - 5 x 12/10/8
Hanging Leg Raises - 5 x 20/15/10
Decline Crunches - 5 x 20/15/10

He is on tren. His progress and results are irrelevant.

I see you are an educated and wise individual.

Pls r8

Naturally enhanced. Fuck alpha destiny's attitude, but his program is fun and getting me swole

Should i take out Squats (only have smith machine at gym) and do Hack machine instead? What else to better? I feel side planks aren't helping me much

I also run 5k before non leg days

I like this routine

looks very similar to what I do right now

Nah bro it's about total volume. It's just that many popular full body routines lack lots of volume

Only problem here and with similar routines is that there's essentially no attempt at programming strength progression. This will run dry soon and while it will make you aesthetic and big it will never get you much beyond 1/2/3/4.

> 10x10

> color note

mah nigga

stole this from someone here the 3 weeks ago

love it thanks dude

>10x10
>not roiding

Shitty program if you're natty.

Reportidly it can add some pretty mass without roiding, but I've one person saying they got Rhabdomyolysis while doing it, though they attributed it to having sex while working a high volume routine.

I basically started it because I have legs and basically nothing else and want to get a more balanced look before I start cutting/strength training.

It's called German Volume Training.

I'm supplementing it by increasing weights each week by 5-10lbs depending on how easy/hard it was to complete.

Eh, roiding would definitely help, but honestly this is just to help build some volume before I start cutting at the start of the year so I don't turn into one of those lifters who only has good legs and nothing else.

wheres your diddlies?

>Pull A
Diddlies: 1x5 @ 110kg | 2x12
DB Rows: 3x5 @ 30kg
Wide Grip Lat Pulldowns: 3x5
DB Shrugs: 3x12
Rack Pulls: 3x12
EZ Bar Curls: 3x8
DB Hammer Curls: 3x8
BB Wrist Rollers: 3x8
Neck Curls: 3x33

>Push A
Overhead Press: 3x5 | 2x12
EZ Bar Tri Complex: 3x8
Chest Flies: 3x5
Decline DB Press: 3x5
Incline DB Press: 3x5
DB Military Press: 3x12
Lateral Raises: 3x12
DB Shoulder Complex: 3x12

>Legs
Back|Front Squat: 3x5 | 2x12
Calf Raises: 3x12
Hip Thrusts: 3x12
Decline Crunches: 3x8
Leg Raises: 3x8
Stomach Vacuums: 3x8

>Pull B
Pendlay Rows: 3x5 | 2x12
DB Shrugs: 3x5
Rack Pulls: 3x5
DB Rows: 3x12
Wide Grip Lat Pulldowns: 3x12
EZ Bar Curls: 3x8
DB Hammer Curls: 3x8
BB Wrist Rollers: 3x8
Neck Curls: 3x33

>Push B
Bench Press: 3x5 | 2x12
EZ Bar Tri Complex: 3x8
DB Military Press: 3x5
Lateral Raises: 3x5
DB Shoulder Complex: 3x5
Chest Flies: 3x12
Incline DB Press: 3x12
Decline DB Press: 3x12

I miss trappy

r8 my routine. Is it retarded? I've been doing phul for a while but I made some changes. I also usually do more arm work than what is actually listed because my arms are dyel.

my lifts;
>bench: 80kg 3x5
>squat: 90kg 3x5 ( I know)
>diddly : 145kg 4x5

Different user here, but where are you getting your info for post workout protein metabolization?

bench
squat
OHP
deadlift

till falure