Is there any program that satisfies all of the following?
>hits each muscle group 2x a week
>doesn’t have deadlifts and squats on same day
>doesn’t have OHP and bench on the same day
>ideal for nattys
>mixes compound and accessory lifts
pls pull through Veeky Forums
how about you pick movements you like and put together a program. its not that hard.
Yes, there are several
This has all except it has OHP and bench on same day
For example?
This. Just make your own ffs. Why does it have to be some routine backed by a 'pro' or science? its a bro split to get shredded brah not some strength routine to compete. Just start with a compound and do isolations and stuff you like, then modify it as you go untill you get something that works the best for you
5/3/1, Juggernaut Method, GZCL (squat variant after dead, dead variant after squat)
Madcow does all this I think
AxBxAxxBxAxBxx
A day
Squats
Pendlay rows
Bench
Lat pull downs
Arnold press
B day
Ohp
Deadlifts
Chin ups
Dips
Cable rows
For the first three compounds, go heavy. For the last 2 compounds (like Arnold press, lat pull downs, dips and cable rows), just shoot for like 3 sets of 8-12. Vary the rep ranges between 3 sets of 5 to 5 sets of 10.
It’s not rocket science, just hit your compounds, vary the rep ranges, use assistance on your weak points and make sure you are progressing at a stable rate.
Push/Pull 4 days a week
Squats on Push day, Deads on Pull day. Isolation exercises after compounds. Cannot avoid Bench and OHP on same day tho.
Works for me
is this a trap? if not sauce
Lift 4 days per week
Squat day 1 and 3
Deadlift day 2 and 4
Do some kind of ab work when you deadlift
Do some hip hinge when you squat
Bench on squat days
Press on deadlift days
Do some kind of curl twice a week and some kind of tricep extension twice a week
Do lat raises/light dumbbell press when you bench
Do light dumbbell bench when you press
Rows/Chinups/Pullups daily
You can periodize and progress with a simple template like that
I personally coach this program for intermediates and the results are excellent.
Alternate between Weeks 1 & 2
Each week structured as AxBxCxD
WEEK 1
Monday:
5x5 Bench Press, 90% 5RM
5x5 Incline Bench, 90% 5RM
Wednesday:
3x5 Standing Military Press, 80% 5RM
3x10 Cable Lateral Raise
3x10 Tricep Dips
5x5 Low-Bar Squat, 90% 5RM
Friday:
1x5 Bench Press, 5RM + 5lbs
1x5 Incline Bench, 5RM + 5lbs
1x5 Deadlift, 80% 5RM
3x10 Weighted Pullup
3x10 Supinated Barbell Row (this is a pendlay row performed with an underhanded grip)
3x10 Facepulls
Sunday:
1x5 Low-Bar Squat, 5RM + 5lbs
3x10 Front Squat
3x10 Stiff Leg Deadlift
WEEK 2
Monday:
5x5 Standing Military Press, 90% 5RM
3x10 Cable Lateral Raise
3x10 Tricep Dips
Wednesday:
3x5 Bench Press, 80% 5RM
3x5 Incline Bench, 80% 5RM
1x5 Deadlift, 90% 5RM
Friday:
1x5 Standing Military Press, 5RM + 5lbs
3x5 Low-Bar Squat, 80% 5RM
3x10 Front Squat
3x10 Stiff Leg Deadlifts
Sunday:
1x5 Deadlift, 5RM + 5-10lbs
3x10 Weighted Pullup
3x10 Supinated Barbell Row
3x10 Facepulls
Lifts done for sets of 10 should start at moderate difficulty, adding 5lbs each pass, and dropping the weight 10% on failure.
squat 5x5
power clean and push press 8x3
chins 3xf
MWF
Volume seems a bit low. Except for first week Friday
Also first monday is just like 20 to 30 minutes of benching. Wut?
rest time between sets?
Doing this, thanks
I dont doubt the results that people have gotten from your coaching, but one main tricep exercise per week? So a bit of tricep work on bench and other exercises but thats it? Why wouldnt they go 5x5 on dips weighted at least if they are 5x5 on chest work?
I've been on this the past few weeks. Hits all your requirements I think.
GIB AZN GF NOW
A= bench and deads
B=squats and ohp
do each of those twice a week
add pullups to one of them
Stronglifts 5x5
This, just do it in a ppl setup if you want to go ham and have the time.
PPL
this is great
>if you're a middle aged woman
Literally GZCLP 3 day. Just add in T2 rows with T2 bench, T2 chins with T2 OHP, and have at least one back accessory per T3 with whatever other T3's you want to do. It will hit everything 2-3 times per week, deads and squats are alternated, OHP and bench are alternated, moderate progression is perfect for natties, you'll do 2-3 compounds per session and 2-4 accessories per session.
>3x12
>3 sets for low volume
>12 reps for low intensity
Enjoy your cardio