/routine general/

that answers my question

Fullbody:
Bench 4x4-6
Squat 5x5
Ohp 5x4-6
Rows 4x6-8
Lat Pulldowns: 3x8-10
Side raises 3x12-15
One triceps and biceps exercises 3x12-15
Calves 5x15
Dips 3x8-10
Pls rate

Nigger wat

thats far more bench and ohp than in starting strength. Does it work for you? How strong are you?

I'm 175cm and weigh 65kg. I bench 65 kg 5x5 and only Squat 70kg 5x5 since I only started doing them recently.I think it works since I'm able to increase the weight/reps. Should I drop some shoulder work?

no if it woks it works
I'm just saying ss is less work and is hyped a lot

Yeah I thought since most people say SS lacks some arm exercises I included them and I just love Dips so I included them too.

I've been following a linear progression based PPL program made by a guy called metallicadpa that goes like this

PULL

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

PUSH

4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

3x8-12 incline dumbbell press

3x8-12 triceps pushdowns SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

LEGS

2x5, 1x5+ squat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

Is this good enough if I'm going for aesthetics? FYI ive been on a brosplit for 2 months and its been a month on this one 'cause of all the memeing on this board.

right Bois, trying to cut my 16bf% as a novice on 3 full bodies a week, would something like gzcl or ivysaur be acceptable for this?

Thoughts on PHUL?

why deadlifts if you go for aesthetics? They train your glutes, then why would you do them on pull day?
Also your post takes up too much space dickhead

...

does anyone have a 3 day full body aesthetics/hypertrophy program? preferably accessible for a cut/toning up

I enjoy them but should I cut them out?

Oh no i'm taking up space on a mongolian basket weaving forum... my apologies

That PPL is about balancing both strength and aesthetics. Leave them in.

lol what a useless routine, each workout would take me 20 minutes, no volume, no intensity, no frequency

>If you are just getting started, a proven and popular program is always going to be better than something you came up with, save yourself the time and headaches
Don't make your own routine
even though it "worked" for a while, doesnt mean it's a good routine, because it isnt

what are your lifts, why are you already switching?

depends, lifts?

that's GZLP.
unbalanced, structurally flawed and lacking of actual accessory work while basing its appeal on it
feeling DOMS is not necessarily proof of progress, it could very well be a sign of overtraining, which I find very plausible considering your routine

why no diddies
nice numbers, pic for inspiration

>If you are just getting started, a proven and popular program is always going to be better than something you came up with
3/10

what are your lifts.
pplppl for beginners is totally overkill.
better than a brosplit, but few things arent

a routine that isnt trash would be

it doesnt, what are your lifts, time training and goals?

PPLx

Pull:
BB Row 5x5+
Pull-ups 3x5
One-arm DB Rows 3x8-12
Chin-ups 3x8-12
Shrugs SS DB Twist Curls SS Hanging Leg Raise 3x8-12
Rear Delt Fly SS EZ Bar Curls SS Crunches 3x8-12
T-Bar Rows 2x12+

Push
BB Bench 5x5+
BB OHP 3x5
Chest Fly 3x8-12
Close Grip Bench SS Lateral Raises SS BB Twist 3x8-12
Skullcrushers SS Lateral Raises SS Jackknives 3x8-12
DB Press 2x12+

Legs
Back Squat 5x5+
RDL 5x5
Front Squat 3x8
SLDL 3x8
Leg Extensions SS Leg Curls 3x8-12
Standing Calf Raises SS Seated Calf Raises 3x8-12
Leg Press 2x12+
Scooby's Ab Rotisserie

I was thinking of increasing the number of sets once I've adjusted to the volume. I'm still getting doms from this

>depends, lifts?
Squat: 150kg, Bench: 102,5kg, Deadlift: 170 kg
these are 1RMs, don't care about strength anymore. I put this together from practical programming and hodgetwins. And the low intensity is necessary bc of some shoulder snapping

I'm doing Kinobodys Greek God routine

How minimalistic can you go to still get strenght gains? My goals at the moment are not necessarily getting ultra strong but I would like to at least maintain my current levels. I also run, ruck, do calisthetics, swim and fight (milcuck). So I do quite a big amount of push ups, pull ups and core work outside the gym. For what it's worth my current stats are 5 plate dead, 3 plate squat (easy) and 1,5 OHP.

I'm thinking:

A
3x2->3 Squats (hepburn method)
3x2->3 OHP
3x2->2 Deadlift

B
3x2->3 Squat
Cleans
Pushpress

C (depends on fatique)
Some full body hypertrophy work

AxxBCxx

I always feel lost when searching for a new program. I want something that pushes me on volume, hits everything decently enough (bi's, tri's, rear delts seem to be lacking in most strength programs), and want to be in and out of the gym within 45 minutes to an hour. Trying to go to the gym 4x a week since it fits my recovery/schedule best.

What programs would you guys recommend for something like this? Most of the programs I've been following don't have enough back volume or general hypertrophy work.

...

> 3x8 OHP
> 3x8 Bulgarian Split Squats / Lunges
> 3x8 Pull-downs / Pull-ups
> 4x12-15 Leg press
> 4x12-15 Goodmornings
> 5x15-20 Glute kickback / Hip thrusts
> 5x15-20 Calf Raises

Critique plz
I want to get thicc

Is this okay for a beginner doing GSLP? It has all of the base principles from the book, but I'm just wondering if I chose the right accessories for the best balance for strength/size.

that is a huge amount of accessories

try going harder on the main lifts and do 1-2 accessories per workout imo

Thanks user, I'll keep at it and wait a few weeks to see results

>If you are just getting started, a proven and popular program is always going to be better than something you came up with
Yeah I know but I'm basicall doing SS with extra exercises? So should I drop all extra exercises and only do 3/4 exercises per workout as most beginner routines suggest?

Considering I bench bw for reps

Monday
Bench
Squat Variation (pause or front)
Dumbbell Bench
Barbell Row

Tuesday
Deadlift
Pin Press @ Chin
Incline Bench
Pullups

Thursday
Squat
High Volume Bench
Squat Assistance
Dumbbell Row

Friday
Press
Deficit Deadlift
Dumbbell Press
Pullups

here
could u recommend a 3/4 day program that's not trash then user? Starting aesthetics looks decent but I'm on a cut

too many accessories
cable crunches alone are useless, would rather ab wheel rollout at home everyday
push pull balance completely fucked on A-C and a little fucked on B

are you this? if yes, that is not SS+accessories, not even close

that is a list of exercises, not a routine

you can be the most minimalistic motherfucker on this planet, but if you do enough volume, do compound lifts and have it be balanced, you're gonna make gains, if everything outside of training is in check (sleep, rest, diet)
if you can keep your numbers, then you're mantaining strenght, which I doubt though with that program

phul or any ul

even though you dont care about strenght, it's not like just doing a shitload of reps is gonna make you big. you need volume, but effective volume.
the best way to get big is still to get stronger, you can add hypertrophy on top of that, just it alone wont cut it
mix up those rep schemes, add some exercises
>Pull
DL, trap and grip work (farmer walks, rack pulls, holds), facepulls, DB/Kroc rows, Pullups/Chinups, weighted if you can do 10 easily...much better than lat pulldowns.
lower reps on DL and rows
>Push
alternate ohp and bench with one being lower reps and the other being volume work at submaximal weight
no upright rows, you train train your delts much more effectively and with the added benefit of not ripping your rotcuff
lateral raises or seated shoulder press is a good accessory for ohp. Pin press is great too, for any sticking point you might have
LTE is ok, Dips is even better, weighted if you are mobile and strong enough
Some sort of incline work, BB or DB is always recommended
>Legs
settle down on the reps on squats. SLDL should b tougher on ur low back, not necessarily hams, where do u feel em? try RDL maybe. leg curls paired with leg raises (knee health), would prefer leg press as quad accessory
you can skip calf raises. Lunges and bulgarian spl squats are great

i had quite a bad lumbar tear a couple of weeks ago, took my a while to heal and im just too scared to try them again,

Thanks, any exact modifications you would make, i.e. what would you gut/replace?

>>#1: Read the Fucking Sticky
THIS
>>If you want to gain/lose weight, TRACK YOUR CALORIES
THIS
>>If you are just getting started, a proven and popular program is always going to be better than something you came up with, save yourself the time and headaches
THIS
>>GSLP is overral the best beginner routine
THIS
>>SS, Reg Park's, ICF, SL or any Linear Progression Strenght program based on barbell training will fine too
THIS
>Unless you want to get into Powerlifting, then there are some PL focused beginner programs
The best of which is probably programmingtowin PNP1

My routine for powerlifting: Candito LP (not to be confused with c6w), pic related
Optional leg exercises: rotation between light front squats or heavy farmers walks on slot 1, nothing on slot 2
Upper back 1 slot: 50pullups.com
Shoulder slot: OHP or incline bench or CGBP
Upper back 2 slot: pendlay rows at OHP weight or seal rows at incline/CG bench weight. Always superset with shoulder slot.
Optional slots: a superset of lat raises, a random curl variation, a random tricep variation and a flye variation, max reps in 10 minutes no rest

Progress in main lifts: add 0-5 kg per week, do the programmed reps
Progress in accessories and optionals: use whatever weight feels comfortable, never go to failure anywhere (RPE 8-9) except arms (RPE 10)

Main exercises should always be specific to powerlifting and progress on them is the main goal. Everything should be done with the sole goal of increasing weight on those. Half the training is done with pauses to improve form and get in more volume without compromising recovery.
Accessory exercise selection, rep range and intensity is not too important. They always have to be either light variations or the main lifts to hit the same movement pattern from a different angle, or to pump beach muscles.

any of the recommended with more volume on submaximal weights and deloads... or GSLP

just do gslp and add the accessories you think you need, keep a push pull and ham/quad balance

that sucks, this might help, probably not tho youtube.com/watch?v=riq-DfDDimc&ab_channel=AlanThrall

dis
if you're super beginner and cant deal with too much work, drop the "OHP/Bench at 80ish", and do dips instead
if your shoulder mobility is shite, dont do dips and do close grip bench press as bench accessory and lateral raises as ohp accessory
otherwise, I would recommend this
a and c are slightly push leaning, while b is more pull sided

>The best of which is probably programmingtowin PNP1
is that the guy from the yt channel powerlifting2win? he hasnt made a video in ages has he?
canditoe's programs are solid, I need to update the copy to mention him and P2W specifically...

>is that the guy from the yt channel powerlifting2win?
Yes, it's just that his program is named that way
>he hasnt made a video in ages has he?
I don't know, I don't follow him, but there's only so much content you can churn out on PLing without devolving to blogging. He's still active on p2w.com afaik.

A
Bicep curls 4x12
Skull crushers 4x15
Hammer curls 3x10
Tricep pushdown 3x12
Preacher curls 3x10
Alternating tricep press 3x20

B
Lateral raises 5x15
Reverse flies 3x12
Alternating dumbbell overhead press 6x15(drop sets)

C
Pec deck 4x12
Alternating dumbbell flies 4x12
Upright dumbbell flies 5x30 (burnout)

D
Lat pull down 5x15
Assisted pull ups 5x5
Lat press 3x20 (super sets)

AxBCDxx

What do a do you think of Phul?

can anyone hook me up with a routine for my girlfriend, she wants to start going to the gym again about 2-3 times a week, shes like 5'1 and 100 lbs

quickly reminder that OPs routine is shit made by a fat dyel that cant squat 2pl8

wtffffffffffff

unironically get her to do SS

phrak's is not the person who came up with GSLP.
for some reason his the image started going around on here
I dont particularly recommend that routine, it's as good an image to start a thread as a smug anime girl
I recommend GSLP, and anything based on its template will work.
go back to shitposting now

there was an image with a program, I seem to have deleted it
basically SS with lower body accessories, aka hip thrusts, bulgarian split squats, leg curls, leg press, lunges, box jumps, kickbacks etc

no

good 4day routine if you want strenght and looks

What is a good dumbells routine to do at home?

Brought my squat/bench/deadlift from 300x5/210x5/355x1 running a shitty ppl brosplit to 345x5/275x2/445x1 in 1 year, while maintaining bw at ~175-180lbs

4-day fullbody
M/W/F/S

>monday
squat 5x5
bench 3x8
rows 4x12
lateral raises 4x12
curls 4x12

>wednesday
deadlift 5x3
bench 5x5
weighted chins 3x5
tricep accessory work if they aren't too beat up

Friday
squat 3x8
ohp 3x8
row 4x12
hypers 4x12
curls 4x12

>saturday
bench 5x3
rdl 3x8
rows 4x12
lateral raises 4x12
curls 4x12

volume on first 2 lifts tapers in favour of intensity over 4 weeks, test maxes on 5th week, deload, and then run again.

>good 4day routine if you want strenght and looks
When is the best time to switch to Phul? I'm not a beginner anymore and currently do Fullbody

lift, weight height time lifting
have you been stalling or progressing

Day A:
1. Bench press, 5x5
2. Cable rows, 5x15
3. Squats, 5x10

(Rest day)

Day B:
1. Bench press, 5x15
2. Cable rows, 5x5
3. Squats, 5x15

(Rest day)

175cm
64kg (gained 9 kg since I started)
Lifting for 6 months
Bench 65kg 5x5
Squat 70kg 5x5 (started doing them 1 month ago)
OHP 35kg 5x5
I didn't know how to incorporate Deadlifts in my routine so i haven't done them yet.

Do you have adjustable dumbbells or just a pair of say 10kg? If you have adjustable, you can do bench or floor press, OHP, do pull ups/chin ups, dumbbell rows, bulgarian split squat, curls, tricep extensions for maybe 3x8, twice a week each lift/bodypart, or maybe even 3 in a fullbody routine, and add way every time you can. If you have a set of say 10kg dumbbells (fixed weight) then do a shitload of reps for a shitload of sets, 2-3 times a week and hit the gym asap.

also if I were you I would decide if I want to have Bench and OHP with the same ratio, or if you want to do more bench

>I didn't know how to incorporate Deadlifts in my routine so i haven't done them yet.
wat
what routine have you been doing? dont tell me you made one or I'll bite your face off
you're skinny.
have you been stalling or progressing

And I have been progressing

I made one, I know it's retarded and I should follow a good program, that's why I want to know if I should switch to Phul.

Fullbody:
Bench 4x4-6
Squat 5x5
Ohp 5x4-6
Rows 4x6-8
Lat Pulldowns: 3x8-10
Side raises 3x12-15
One triceps and biceps exercises 3x12-15
Calves 5x15
Dips 3x8-10
That's the routine

Guys, is this one any good: Or, is it just a waste of time?

Thanks

it's really bad

is this all you? I told you earlier that this routine is bad, it's not even a routine really
yep, there's a reason I write
>If you are just getting started, a proven and popular program is always going to be better than something you came up with
it's because I know from personal experience.
when you are a beginner, most of what you read is new to you, so you're gonna learn new stuff every day, not necessarily all good info btw, and you're gonna think that you need to change something every day.
That is why you just need to pick a good novice program, and stick to it for some time.
otherwise you'll be program-hopping for months getting no results

dont do phul, you're not intermediate, do GSLP.

Yes that's all me, I'm gonna switch to a different routine. Gslp seems pretty focused on strength. I know you need to gain strength to gain muscle, but isn't Gskp for powerlifters?

*Gslp

Hey it's the PPL user. Its still my first month but here are my stats on the main lifts

OHP: 12.5kg
BP:1pl8
DL:1PL8
Squats:1pl8

What do you suggest I follow? I'm currently on a cut and I'm just trying to get an aesthetic body(while having a decent strength base if possible)

Height is 5'11" Weight is 204 Lbs cutting till abs are visible

it's a good mix of strenght and aesthetics, seeing how it borrows from SS but adds more upper body volume to it
I would suggest adding one accessory each for pushign and pulling every day. like dips/incline db press and either rows or chinups depending on which you did earlier in the workout
it isnt a powerlifter routine

GSLP + accessories like I said to the other user here.
feel free to cut, not too much though

How long should I follow Gslp?

Should I add pull ups to this (as grip strength training)? If so, where?

Monday
Incline Barbell Bench Press 3x5
Flat Barbel Bench Press 3x5
Dip (Chest variation) 3x5 (Cannot do due to bodyweight)
Close-Grip Bench Press 3x5
Seated Triceps Press 3x5
Leg Press (Calf variation) 6x5

Wednesday
Barbell Deadlift 3x5
Barbell Row or Dumbbell Row 3x5
Close-Grip Lat Pulldown 3x5
Dumbbell Shrugs 2x5
Alternating Dumbbell Curls 3x5
Barbell Curl 3x5
Cable Crunch 3x10
Captain's Chair Leg Raise 3xFailure
Air Bicycles 3xFailure

Friday
Barbell Squat 3x5
Leg Press 3x5
Romanian Deadlift 3x5
Seated Barbell Military Press 3x5
Side Lateral Raise 3x5
Bent-Over Rear Delt Raise 3x5

What do you think lads? Anything missing? Can I stick with this routine for a good few years?

Cut/hopefully recomp to 13-15% then clean bulk again. This should be achievable by eating clean and with normal eating levels for me for a month.

Run GSLP with light modifications, AxBxAxBxAxBxAx, to cover a fortnight cycle, then switch to starting with B.

A: Bench Press 2x5, 1x5+
Barbell rows 2x5,1x5+
Back squats 3x5
Pullups 3xF
Tricep Pushdowns 3x8-12 SS Lat raises

B:OHP 2x5,1x5+
Chinups 3xF
Deadlifts 1x5
Hammer curls 3xF
Tricep Pushdowns 3x8-12 SS lat raises

How's that sound? Or am I better swapping the hammer curls and pullups? Switching out from SL5x5 to something more aesthetic focused. See my whole Q&A here:

Reddit PPL? I was asking about this yesterday mate, had a really good thread about it. See here:

what are some chinup replacements?

Dumbbell curls, hammer curls, barbell curls. Basically any curl.

ABCABCx

A
Squat 8x3
OHP 8x3
DB lat raise 8x3 superset with
DB front raise 8x3
Leg curls 8x3
Reverse leg curls 8x3
Calf raise 30x3
Wristwork

B
Deadlift 6x4
Bent over row 8x3
BB shrugs 12x3
Seated row 12x3
EZ bar curls 8x3
DB hammers 8x3
Farmer's walk

C
Bench press 8x3
Incline bench 8x3
Close grip BP 8x3
DB chest flys 8x3
Skull crushers 8x3
Dips 30x3
Wristwork 30x3

Yes

terrible split

Leg:
Squat
decline press
seated leg press
hamstring curl
barbell calf raise
dumbell calf raise
vag machine
hamstring kickbacks

chest
flat barbell bench
incline bb bench
seated press free and resistance
cable fly 3 variations
dumbell press incline
dmb press fly variation

got bored, if anyone wants to know my back, arms, shoulders whatever let me know

Look into GZCLP, but full body 4 times a week is way too overkill and you're gonna stall hard, crash and burn.

can anyone reccomend a streching routine to do before a workout ? (on Stronglifts)

tl;dr
what conclusion did you reach?

cardio

Changed the Naturally enhanced template to suit me better, plus the sessions take me like 2 hours and I'm pretty strapped for time so that's not helping.

xPPxPPx
First two intensity second two are volume

INTENSITY
Push
Main Press
Secondary Press
Squat
Triceps/Third Press
Shoulders
Abs

Pull
Row
Vertical Pull
Deadlift
Traps
Biceps
Forearm
Posterior Chain

VOLUME
Push
Main Press
Second Press
Third Press
Squat
Triceps
Triceps
Shoulder
Rear Delt
Ab
Ab

Pull
Row
Row/Vertical Pull
Vertical Pull
Deadlift
Traps
Biceps
Biceps
Forearms
Posterior Chain

Instead of cycling every 3 weeks I'm just gonna ride the movements out until they plateau or I feel like changing, since there are some I feel like I could just keep progressing in even after the 3 week mark.

Don't stretch before, if you insist on stretching do I after your sessions for better recovery. If you feel stiff do an extra warm up set with light weight just to get through the movement pattern

Curious, what do people think about 7 day a week routines. I have the time, the food, and the energy (but not the roids that everyone claims you need). I follow a 6 day 5/3/1 template and just skip the rest day. Im thinking of splitting it up to be a full 7 day routine instead since I'm sort of beat up by the squat frequency (3x week) + my daily activity level being pretty high (15,000+ steps a day) without counting the HIIT I do 2x a week. I love lifting and going to the gym, the daily routine I have now works perfectly so I'm not looking to decrease my workouts desu

If you still have good frequency and you don't have trouble recovering then it'll probably work great.

Yes, on Wednesday (light day). Do chin-ups instead of pull-ups.

It is GZCLP.

I haven't had a problem so far. Once I hit my first stall I'll see about going back to 3 times a week.

Just foam roll your quads and adductors and roll out your glutes with a lacrosse ball if you're having trouble. Or do a few sets with the bar.

Has anyone done Tina’s three day split in this image? I’ve been doing it so far and I like it.

I’ve been doing for about 3, I got some decent progress on it.
Pls rate

Absolutely retarded

What do y'all think of 6-day brosplits?

What routine do male ballet dancers do?

they're trash
you're trash