WEDNESDAY Barbell Deadlift 3x5 Barbell Row 3x5 Close Grip Lat Pulldown 3x5 Dumbbell Shrugs 2x5 Alternating Dumbbell Curl 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
Julian Morales
bump
Thomas Gutierrez
>Dumbbell Shrugs 2x5 are those 200 pound dumbbells, if not, you are doing to little
Connor Hill
It's what that bigger leaner stronger book by michael matthews says to do in one of the three day workouts
Isaiah Sanders
2/10
Weird obsession with 3x5, even on isolation exercises where it makes zero sense and wouldn't work.
1x/week frequency on most muscle groups.
Exercise choice completely random and clearly done by someone inexperienced e.g. doing all three bench variations heavily lmao, does not work, triceps give out and render later one's totally inefficient.
Actually the more I look the worse this is, 1/10, pick something reputable and premade; stop trying to run before you can walk.
Parker Butler
> only hitting each muscle group once a week > only hitting each muscle group 4 times a month
This is literally nogains: the program unless you're on steroids.
Nathan Gutierrez
Mate you need more volume, do 4x10
Jace Allen
well no man. Here is my most humble advice. Keep the same exercises but do an 8 day cycle instead:
>DAY 1 >DAY 2 >DAY 3 >REST >DAY 1 AGAIN >DAY 2 AGAIN >DAY 3 AGAIN >REST
also, increase the volume, if you are lifting heavy (4u), do 5x5 if you have the energy do 4x12 or 4x10 on heavier exercises. That should do you. >REST
Grayson Ward
That is a weird rep range..
I personally do 5 sets of 15 reps shrugs with 60 lb dumbbells
Traps are like calves in the sense that they need to be worked to muscle failure to see any gainz
Juan Nguyen
22 October Workout Start 722 End 1038
Dumbbell Curl 10lbs - 40lbs x 5 50lbs x 2
Shoulder Press (single) Front and Side 10lbs - 50lbs x 5 60lbs x 2
Shrugs Front and Side 20lbs - 60lbs x 5
Hammer Curls 10lbs - 40lbs x 5 50lbs x 1
Double Shoulder Press Front and Side 10lbs - 40lbs x 5 50lbs x 1
Flat Bench Press 20lbs - 165lbs x 5 185lbs x 2 125lbs - 175lbs x 5 185lbs x 3
Oblique 10lbs - 50lbs x 20 ea
Squat 65lbs - 165lbs x 5 185lbs x 3 225lbs x 2
Angled Leg Press (single) 50lbs - 180lbs x 5 230lbs x 1
Stretch x 28 min
Nathan Morales
SS
I've been on it for almost 10 months now, but have seen diminishing returns since about month 4. Is this a question of diet/sleep or is it time to change up the routine?
Angel Reyes
Lifts?
Ian Cox
It's a laundry list of shitty accessories. I bet you're small and weak.
What is the best premade workout then? I've read all these books but everytime I show off the routines on here it gets shitted on so you lot tell me and I'll do it.
Ethan Baker
So uh, no idea if this is garbage or not so some not too mean criticism would be great
Day A: 3x6 Squat 3x6 deadlift 3x8 hip thrust + weightless fire hydrants (as accessory right after each rep)
Day B: 4x5 Squat (more weight) 3x8 weighed reverse lunges 3x8 hip thrust + accessory work
Day C: 4x5 deadlift (more weight) 3x8 hip thrust + accessory work 3x8 (very light) Bulgarian split squats
Rest days are light cardio or very short HIT because im lazy and some weightless core/ab exercises at home. Does anyone have any good 3-4 arm/chest/back recommendations I could use to make an arm day as my 4th day? I've been ignoring it lately but I should probably start including it.
pic related is ideal body but with bigger butt (which i already have but its not lean so does it even count)
Legs Squat 5x5 Deadlift 5x5 leg press 3x10 leg curls 3x10 calf raises 5x10
PPLPPL(rest)
please critique and give advice, fairly new (5-6ish months) and i'd like to optimized my workout if possible.
Gabriel Peterson
Post a time stamped pic with todays date. I bet your a fat faggot with a shit core and tiny arms.
Camden Turner
question, are you only doing those 3 lifts and leaving? If so are you just putting as much weight on without fucking up form?
Xavier James
What's your height, weight, time spent training and lifts?
Chase Martinez
Chest Incline press 4×10 Flat bench 4×10 Dips 4×8 (with weight) Cable flys 4×10 Flat db flys 4×10 Incline db flys 4×10 Db pull over 4×10 Back deadlift 7×various Pull ups 4×6-8 Lat pull super set with cable pull 4×10 V bar pull superset with shrugs 4×10 Seated cable row 4×10 T bar row 4×10 Bent over bb row 4×10 Legs/shoulder Squats 7-8 × various Leg press 4×10 Leg extension 4×10 Ham curl 4×10 Smith machine press 4×10 Arnold press 4×10 Side raises super set with rear delt raises 4×10 Not gonna list arms because its just a bunch of behind the neck tricep bs
Jace Ward
6ft, 118kg (80kg in muscle mass, tested) around ten months but it has been me messing around with workouts to try to find the best one and only the past month I've stuck to this particular workout.
DB Shoulder Press 2x8-12 Pulldowns 4x6 DB Chest Press 2x8-12 Bulgarian Split Squat 2x6-10 Single Leg SLDL 2x6-10
Deadlift 2x5 Overhead Press 3x5 Tempo Squats 3x3 10% less than my 3x5 3 count down 3 count up no pause at the bottom Unilateral Arms 2x8-12
I do ab work every day
Caleb Watson
What’s the best exercise selection for an Arnold Split? It’d be ABCx repeated over and over with A = Chest/Back, B = Legs, and C = Arms/Shoulders.
Elijah Hughes
Help me out please if my workout is bad anons, I want the best workout for me.
Andrew Carter
You should only do SS 6 months max
Owen Murphy
I'm probably not putting on as much weight as physically possible but I put on weight where on my last reps I'm really struggling to finish them, so I'd say so? Maybe my progress is too slow, trying to reach 1pl8 squat by Christmas (I know it's baby shit to you guys). Sometimes I include some pathetic arm exercises but besides warm up cardio and stretching I'm pretty much doing those lifts and leaving. Should I add more to my routine?
Cooper Kelly
Never had much success with AxBxAxx 3x5-10 systems for whatever reason, so I scaled it down based on George Hackenschmidt's research and came up with this:
All lifts 1x12. If I can't hit 12 reps in a single set, I do additional sets until I reach 12 total reps. So sometimes it could be 3x4 or 2x6. But I don't progress weight until I reach 1x12. I picked 12 because it's a nice number.
ABABABx
A - Compounds OHP Pulldown Benchpress Barbell Rows Deadlift Squat
I've made consistent gains with this over the past 2 months, which I admit isn't unique since I don't have much muscle to begin with. But the really great feature of this system is that my muscles don't get sore between workouts, so I never feel tired or sluggish, and I can exercise them every single day. As I gain more muscle mass, I'll probably increase the volume beyond 1x12, but this feels good for now.
Isaiah Foster
Sup, same dude as before reply
Set yourself at a calorie deficit so you're losing 1-2 pounds a week and follow either:
Phrak's Greyskull LP Variant, 5/3/1 for beginners or GZCLP; until whichever you pick doesn't work. Then move onto an intermediate routine.
Anthony Bennett
I think you might be overtaxing your muscles with how you have essentially two high-volume workouts per muscle group, but it all depends on you. Are you seeing consistent, measurable gains on a regular basis? If so, then keep doing what you're doing.
But drop the Leg Curls. I've read some things about those machines being bad for you because they put shearing-tension on your knee joints, which isn't how they're supposed to bear loads. The mighty Squat is giving your hamstrings a good enough workout already.
Chase Thomas
You're thinking of leg extensions, not curls. Leg curls are useful things for not fucking your knees up due to an oddity of how the hamstrings are attached.
Sebastian Barnes
Yeah, lying leg curls are a great hamstring isolation exercise.
Carson Torres
Oh. I thought the effect on the knee joint was similar.
Aiden Jones
Maybe alternate the primary movements fe. OHP and bench so that you do one as a 5x5 and one as a 8x8-10. So on Push1 heavy bench and light ohp and on push2 heavy OHP and light bench. Two heavy 5x5s sounds pretty rough
Michael Price
Maybe this is a better question, if I’m doing that split is this dumb exercise selection?
I add shrugs, back extensions and abs to every session, add incline bench to B and always try to go to failure on the last set. Also I just changed the barbell curls to 5x5 because I made 0 progress with 2x10.
Am I gonna make it?
Landon Green
what are some accessories I can add to phraks grey skull without screwing up my recovery? I was thinking hammer curls monday, lat raises wednesday and dips and facepulls friday but if anyone has advice ill take it.
Jackson Parker
thoughts bois?
Nicholas Reyes
Trying lyel mcd. Started Monday since ppl is 6 days, feel overworked and cant seem to fit in my schedule. My only concern is no dips or deadlifts.
It says I can replace a leg curl for Romanian but can I just do conventional?
Mason Sanchez
I don't understand how are these any different from my original one in the OP? They seem to use similar exercises but I seem to have more on each day than these.
Angel Ward
3 times a week A squatz 5x5 diddly 5x1 bench 5x5 chest press 8x3 5 min 7kmph walk 500m on ergo
B ohp 5x5 rows 5x5 bench 5x5 shoulder press 3x8 5 min 7kmph walk 500m ergo
opinions?
Daniel Harris
bretty good
Nicholas Gonzalez
?
Oliver Morris
I'm playing with the idea of making a GSLP variant for Veeky Forums, somewhat better than the phraks one. was wondering 2 things
>deadlift 3x5 I used to be super afraid of volume on DL's, but I soon realized doing 1x5 is really not enough to sustain "long" term growth, and 3 sets of 5 wont do any damage imo >doing more than just 2x5, 1x5+ on DELOADS When you deload, you take 10% off the bar, that'll make it pretty easy for a bunch of workouts, just doing 2 sets of 5 and 1x5+ seems like a waste of possible volume. one of the virtues of GSLP is letting you make new Rep PRs during deloads, so that you're not too bummed about deloading, AND making you put in some volume....then why not put in some actual volume, not just 2 or 4 extra reps >Bench press/OHP ratio =2 this has been bugging me for a while, for PL'ers especially (even though a novice who is intereste in PL) and average dudes, the bench is gonna hold a much bigger spot in their mind, both as a movement and for overral strenght development. I dont know if I should keep with the old alternate, give the option of 2/1 or doing that to begin with
Although my biggest problem will be finding a nice font and colour scheme though, we all know that's the most important thing for a routine
William Barnes
Pic plus 2x per week HIIT and 1x per week long distance run
Elijah Green
Doing pic related for 2-3 weeks but I've changed Chin ups for lat pulldowns and added cable crunches for every day. Though removing chin ups my biceps don't get hit almost at all, what should I add? Thanks!
Charles Rodriguez
Currently doing a PPL routine, but I'm thinking of switching to a full body from next week, for bulking season. What does Veeky Forums think?
xAxBxAx | xBxAxBx
A: Deadlift: 1x5 Rack Pulls: 2x12 Bench Press: 3x5 Chest Accessory: 2x12 (cycling incline db bench, decline db bench, and db chest flies) Low Bar Squat: 3x5 Front Squat: 2x12
B: Pendlay Rows: 3x5 Chin-ups: 2x12 Over Head Press: 3x5 Shoulder/Tricep Accessory: 2x12 (cycling db military press, shoulder raise complex, and ez bar lte/close-grip bench) Low Bar Squat: 3x5 Front Squat: 2x12
Samuel Hughes
Need advice here bros, I'm a skelly dyel 6 weeks into Stronglifts and I don't feel the program is doing anything. As in, I go through all 5x5 exercises pretty much effortlessly and without breaking a sweat. I thought after 6 weeks of gradual increases I'd be at the point where I would feel something, but there just isn't. My body weight hasn't budged at all either despite good diet.
Did I underestimate my starting weights so much? Is it a good idea to go AMRAP on the last set of each exercise, or should I be patient and stick with the 5x5 and 5-10 lb increases every week?
Also I don't feel the program hits some muscles at all, especially calves and triceps, am I ok to do some isolations for those, or should I just stick to what's prescribed again?
Isaiah Kelly
If you're form is on point, go for your 1rms and use them to calculate what weight you should be using. Or go amrap on the last set and use that number to calculate your 1rms and then calculate your working sets. You most probably underestimated yourself.
Logan Murphy
after week 4: deload if needed or repeat 4week mesocycle
Asher Stewart
chinups
Nolan Peterson
do 10lbs jumps instead of 5, that'll help if you're not having any trouble
Grayson Campbell
*(even though a novice who is intereste in PL wouldnt do GSLP)
Asher Davis
Isn't it 5-10 lbs every workout, not week?
Starting Strength has you starting with a strength test that gets you working hard from the start. Except for being 3x5, it's virtually identical to SL. You could switch over if you feel like.
Andrew Walker
I still don't see the point of all the assistance work when you could slash the time you spend in the gym by doing more sets (even back off or joker sets) of the main lifts rather than burning the energy on light, high-volume assistance work.
How much gear are you on?
Evan Torres
Just take a day and figure out your 1rms , take 80-85% of that for your training max and base all the other percentages off the training max. You don't need to switch programs, you need to accurately gauge your beginning strength levels so you aren't wasting your first 4 weeks.
Jacob Ortiz
Anyone have opinions on Coolcicada's PPL for a natural intermediate lifter looking for mainly size/hypertrophy?
I've stalled on linear progress on main lifts a few months back after doing StrongLifts and switched to this PPL, made some decent gains but considering switching to something more barebones and compound-oriented.
Right now I do the PPL 5-6 days/week. Only problem with switching to something like Texas Method is I really enjoy going to the gym as much as I do, it would bother me only going 3 days a week again.
Jordan Russell
Unironically the same issue
Alexander Wood
Mon: Bench press: 4x3 Back squat:4x3 DB shoulder press: 3x15 Pendlay row:4x5 Pull-up: 3x15 Thread-the-needle: 3x35 ea. side
Tues: Clean: 4x3 OHP: 3x8 Zercher deadlift: 3x5 Romanian deadlift: 3x5 Hyper extensions: 3x20 One arm DB row: 3x10 Pull-up: 3x15 Weighted sit-up: 3x10 Incline butt raises: 3x10
Thurs Bench press: 3x8 Hang power clean: 4x5 Front squat: 3x5 Back squat: 3x8 Bent over row: 3x10 Pull-ups: 3x15 Rack hold: 3x10
Fri: OHP: 4x3 Deadlift: 4x3 DB bench press: 3x15 Pendlay row: 4x5 Pull-up: 3x15 Plank: 4x1 1/2 mins
So far I like the program
Tyler Torres
Jim Stoopani's 12 week short cut to size. Great program, i put in my own tweaks. Monday - Chest/Tri's/Calves Tuesday - Back/Bi's/Abs Thursday - Shoulder/Tri's/Calves Friday - Legs/Bi's/Abs
On the second Tri/Bi day, i do compound lifts. i.e Close grip bench / DB rows
Owen Hernandez
Not trying to shit on your program, but why only work large muscle groups (chest, shoulders, back) once a week? Seems like if you want to get big those are some of the more important aspects.
William Brooks
Is it okay to train in the 8 rep ranges, then proceed by adding more reps, until you can hit 12, then upping the weight?
I find it easier to maintain proper form on higher rep ranges, and thus find it easier to progress.
Julian White
Pic related but with dips added as a finisher on push days and deadlifts added on leg days
Levi Phillips
Dropped my TM on bench and OHP by 10-15% and am doing a 4 day 10x3 DeathBench/Press amalgamation. One day of lower thrown in somewhere and 2 days of rest. Added tons of rows since the original programs had practically zero, extra curls thrown in if my elbows feel shitty.
Bench day 1 -5x3, 3x3, 2x2 flat bench Superset with 10x8 one arm cable rows -5x5 slingshot @ 2x2 bench weight Superset with 5x12-20 ab wheel -Cable Pushdowns 5x15 -Snatch grip high pulls ~9 sets of 2 starting at 115 and adding 10# until fail
OHP day 1 -5x3, 3x3, 2x2 OHP Superset 10x3 pendlay row at 3x3 bench weight -5x5 Z press @ whatever weight I can push for 5 -5x12 Wide grip lat pulldown Superset with curls of some kind -5x12 one arm tricep Pushdowns -Snatch grip high pulls, sets of 2 till fail then sets of 1, then sets of 1 mid pulls, then low pulls
Bench day 2 -5x5 bench Superset with 5x10 t-bar row -5x12 incline close grip bb bench Superset 5x12 one arm cable rows -4x8 BTN press -4x8 shrug of some sort -4 sets of ab wheel
OHP day 2 -5x5 OHP Superset with 5x10 Wide-Grip cable rows -5x12 Pushdowns of some sort -5x12 V-Grip Lat pull downs -5x12 Dumbbell bench -4x8 shrugs of some sort
John Long
read and understand "scientif principels of strength training" and make or adjust a programm to its principle
Lucas Adams
Thanks guys, I'll try to figure out my proper 1rms again. The Stronglifts app kinda did that, but it either did it badly or I must have given it shit data. I've been fucking around with dumbbells kinda routineless-ly for some 2 months before starting SL and honestly I've made more progress back then than with SL. I don't want to switch programs though, not before I have a real idea of what I'm doing and what I need, for now I need to be handheld because I'm still largely clueless about lifting.
Carson Wright
Ah, well, okay. Can I do chin ups on the same day as lat pulls or nah?
Kayden Ross
In 2 weeks I'll get my driving license so I'll be able to lift 6 times a week, which I'd like to try. What routine would you guys suggest for that? By then I'll be lifting for month and a half, right now lifting 3 times.
Nolan Peterson
do chinups and barbell rows
John Barnes
Yep I do rows, though chin ups are just so difficult and I'm scared of doing with a band and fucking up my form. Also I really, really enjoy lat pulldowns so I'd like to keep them in there.
Tyler Flores
n suns or wendler's 531
do both rows and chinups everyday lat pulldowns are easy but nowhere near as good as chinups/pullups. why would band chinups fuck up your form?
Angel King
What do you guys think of wendlers 5/3/1 for a general strength/size programme? Is it optimal brehs?
Levi Clark
I've posted my routine and it has a lot of barbell rows, though not every day, compared to chin ups. As it is, with 2 accessories it takes me about an hour to complete, so adding rows EVERY day would make it really time consuming.
Andrew Bailey
then do the routine as it is prescribed, which is already a subpar routine before you started messing with it
Jace Green
that's Reg Park beginners routine stick to it 6 months max like every other beginner routine the most important things to do while using these workouts is progressive overload and eating big.
Alexander Torres
and don't add shit to these routines, do only what they say, when you add more exercises it becomes an intemediate routine
Daniel Phillips
>when you add more exercises it becomes an intemediate routine Whut
Easton Perez
Monday Squat 3x3, 3x5 Bench 3x3,3x5 Deadlift 3x3
Wednesday OHP 3x3, 3x5 3-1-3 Tempo Squat 3x5 @80% Power Cleans 3x3 Weighted Chins 3x8
Thursday - GPP Arm work, ab work, conditioning for 30 minutes
Friday Squat 3x5 Bench 3x5 Deadlift 1x5 (microload on this day)
Saturday - GPP Calesthenics and conditioning for 30 minutes
Thoughts?
John Martinez
that looks a lot like the texas method
Joseph Robinson
original TM sucks ball cuz it has almost no volume for the intermediate/advanced lifter. Even Rip doesnt support it anymore. But i like the template, so i modified it
Leo Anderson
I have a very busy schedule, so I thought I'd do at least two full body sessions each week and one additional with arms and shit like that, if I have time. But I make sure to ALWAYS hit the two full body sessions. One is focused on high intensity, the other is focused on high volume (except for the deadlifts which are obviously intensity).
A (Sat or Sun): Squat 3x5 Bench 3x5 Rows 3x5
B (Tue or Wed): Deadlift 1x5 Press 3x10 Lat-PD 3x10 Cable flies 3x12
Whenever, whatever: Tris 3x10 Curls 3x15 Facepull 3x15 etc. +Whatever I feel like assisting.
Jayden Jenkins
I can only do calisthenics bc I'm poor and have the equipement on my school, does this look good enough?
I Box and do abs, legs and cardio (naturally) on that day so my routine looks something like
BPPBPPx Repeat
Any advice?
Isaac Nguyen
h-how can he get away with slapping a girls ass like that?
Brandon Smith
notice how fast he got the fuck out of there after doing it...
id honestly hate being a girl. probably get harassed 10 times a day
Connor Anderson
If you know them well enough, they don't take offense to that kind of thing.
t. knower of girls
Kill yourself.
Jeremiah Jones
SL is aimed at real beginners (you seem to be one, judging by your other post), so they deliberately start with effortlessly manageable weights in order to enable you to focus on form. If you are SURE to have the form down, just do as others told you and increase the weight more rapidly. Always keep an eye on form, it doesn't help you if you have to take a break for a few days or even weeks due to injury. I'm using the app right now as well and adjusted my weights as I'm not a real beginner, just had a long break, thus I don't have to train form (apart from getting back into mobility a bit).
Carson Morales
Anyone have feedback on this?
Adam Turner
ABxCDxABxCD
Jacob Martinez
Get a gf and lift her.
Camden Garcia
>110 lbs clean & press very impressive lol
Easton Jenkins
Why machine incline and not just an incline bench? Dips would also be nice, they help a lot with bench. I prefer them than close-grip but then I've never done close-grip so there's that. Also, you can put hyperextensions on B day. They feel nice and will help you as you don't have normal deadlift anyway.
Sebastian Morgan
...
Kayden Phillips
Are you new? Yes? Then why are you doing one-armed shit or levers? No? Then why are you doing 3x6 dips and pull-ups?
Boy, dips and pull-ups are where it's at. Do them. A lot. Lots. 10x10 is basic level for both. Then start other shit. And by other shit I mean L-dips and L-pulls because they are harder and then when you rach 10x10 perfect L-sit pull-ups and 10x20 perfect L-sit dips you can start thinking about other shit.
Jeremiah Anderson
Deadlifts are the last exercise on the A day, should I still do hyperextensions on B?
I'll play around with dips as opposed to narrow grip bench. I'd be doing the machine incline with the intention of going to failure.
Connor Ramirez
A-anyone?
Wyatt Lewis
Put diddly on day b
Kayden Bailey
I use a method and just make up the exact exercises day of.
Monday - Lower posterior, 1:3 CNS/Hypertrophy focus Tuesday - Upper posterior, 1:3 Wednesday - Posterior chain event day, strongman movements (such as stones, carrying, and keg toss) performed to challenge the CNS and anaerobic glycolysis.
Thursday - Lower anterior (including abs), 1:3 Friday - Upper anterior, 1:3 Saturday - Anterior event day, strongman movements (such as logs/presses, and pushes) performed to challenge the CNS and anaerobic glycolysis.
I also make sure to play everyday. Be it fighting, rock climbing, cycling, whatever. Casual physical activity for 1-2 hours.
Ryan Davis
The problem with this is that you're working pretty much your entire body on both days, you have 0 recovery time which is going to hurt your gains. If you're a novice lifter any routine will give you gains, in your case though you will eventually hit a wall due to not giving yourself any time to recover as recovery is when the muscle gets stronger.
I would suggest you break up your A & B into days that do half of your body each so that on each day the other set of muscles are allowed to do nothing and recover. Isolation is smart to do at the end of your workout when you've already put a serious dent into them by your compounds so that you only need to do a set or two with low weight to absolutely demolish them.
Like on a pull day for me I've done deadlifts, wide grip pullups, reverse grip barbell rows, chins, and facepulls before I get to hammer curls. Once I'm at that isolation I can do maybe two sets max with 25lb dumbells and I'm fucking gone. For reference the last time I decided to test my hammer curl strength on fresh arms I could do 2 60lb dumbells.
