Routine rate thread

I just switched over from PPL to Lyle Mcdonald's generic bulking routine since I started med school and have way less time on my hands. The routine:
Monday and thursday: Lower
Squat: 3-4X6-8
SLDL or leg curl: 3-4X6-8
Leg press: 2-3X10-12
Another leg curl: 2-3X10-12
Calf raise: 3-4X6-8
Seated calf: 2-3X10-12
Tuesday and friday: Upper
Flat bench: 3-4X6-8
Row: 3-4X6-8
Shoulder press: 2-3X10-12
Pulldown: 2-3X10-12
Triceps: 1-2X12-15
Biceps: 1-2X12-15

My question is as follows: Can I switch out the Squats, flat bench and row 3-4X6-8 with 5x5 every other workout? The total volume would only be slightly higher, and I've noticed it's easier for me to progress on lifts if I combine higher and lower rep ranges like I did in PPL.

Also, general routine rate thread

seems alright
yea id swap to 5x5, maybe 3-4x6-8 one day then 5x5 the other. id also do heavier shoulder presses like 3x6-8 and add high rep lateral raises 3x12

M-F based on PHAT

Upper Power
OHP 3x5-8
Bench Press 3x3-5
Incline Bench Press 4x6-10
Barbell Row 3x3-5
Lat Pull Down 3x6-10

Lower Power
Back Squat 3x3-5
Good Morning 4x6-10
Deadlift 3x3-5
Barbell Hip Thrust 3x8-12
Standing Calf Raise 4x6-10

Back/Shoulders Hypertrophy + Abs
BTN Press 3-4x8-12
Chin-Up 3-4x8-12+
One-Arm Dumbbell Row 3-4x8-12
Rear Delt Raise 3-4x8-12
Lateral Raise 3-4x10-15
Ab Roller 3-4x8-12+

Chest/Arms Hypertrophy
Incline Bench Press 3-4x8-12
Dips 3-4x5-8
EZ Bar Curl 3-4x8-12
Wrist Curl 2-3x10-15
Reverse Wrist Curl 2-3x10-15

Lower Hypertrophy + Abs
Front Squat 3-4x8-12
Barbell Lunge 3-4x8-12
Barbell Hip Thrust 3-4x8-12
Single-Leg Calf Raise 4x10-15
Hanging Leg Raise 3-4x8-12+

I need a new routine, plateaued pretty bad recently.

Current is ABxAxBx

A
Bench
Squat
Weighted situps
Curl variant

B
Deadlift
Ohp
Pendlay rows
Pullups

Looking for something I can run for a short while to help break some plateaus, any suggestions? My stats are:

5'9" 175lbs
155 ohp, 265 bench, 295 squat (feel free to laugh), 435 deadlift

I'm doing nsuns 5 day routine. Shit is fucking crazy. I'm cutting about 0.3 to 0.5kg a week and I'm still making strength gains on this program.
It's pretty good for work capacity after coming from barebone routines. Feels good to actually have some fitness rather than just strength now

how long have you been doing it? I did for 3 weeks and was just dying from the volume, was tired constantly

Bump

How long have you been lifting, what has stalled, what are your setxrep schemes and did you try deloading already?

If you got that far on linear progression in under a year you made great progress.

AxBxCxx

A:
DL 1xF
Bench 3x8-10
Row 3x8-12
Tricep cable extension 1xF
Decline crunches/leg raises

B:
Lowbar Squat 3x8-12
SLDL 3x2-5
OHP 1xF
Shrugs & Arnold press 3x10

C:
Front Squat 3x8-12
Bench 1xF
Cable Pulldown 3x10
Hammer Curl/DB curl/Reverse Curl 1xF each
Ab crunch machine 3x10

220lbs with squat@405, bench@250, and DL@385. I got 2 months left of this bulk cycle before a cut down to 200 and am trying to catch my deadlift up to my squat. Fucking SS.

I can only go lifting 2 times a week, on Monday and Friday, recommend me some suitable routine.

Hit all of the big 5 both days and alternate heavy/medium work weights alternating order. Plenty of time to rest between, which is nice.

A:
DL 3x2-5
Bench 3x2-5
Squat variation 3x6-10
OHP or press variation 3x6-10
Row or row variation 3x6-10

B:
Squat 3x2-5
OHP 3x2-5
Row 3x2-5
DL variation 3x6-10
Bench variation 3x6-10

just diddles 5x5 twice a week

I'm a 6'1 150lb lanklet, my routine is:
Pullups: 3 sets to failure
Deadlifts: 2 set 10 reps 50lbs + the trap bar, 2 sets of 10 reps 70 lbs + bar, 3 sets 10 reps of 100 + trap bar, and then I work down again in sets of 10
Squats: 2 sets of 10 reps 50 lbs + bar, 2 sets of 10 reps 70lbs + bar, and 3 sets of 10 reps 80+ bar
Bench press: 20 lbs + bar 10 reps 2 sets, 40lbs + bar 10 reps 3 sets
Curls: 45 lbs 6 sets of 10, preacher 20 lbs 6 sets of 10
Rows: 40lbs 4 sets of 10, 35 lbs 2 sets of 10

How can I be better? I'm pretty new so I'm trying to get my form good before stacking weight. I'm currently eating ~2600 calories a day with protein shakes throughout the day, I've been doing so for a month and I've only gained about 2-3 lbs, and I also have a very high metabolism.

Oh and I forgot
Military press: 2 sets 10 reps 40 lbs, 4 sets 10 reps 45 lbs, 2 sets 5 reps 50 lbs

ABCxABCx

A
Bench Press 5x5
Incline DB Press 3x8
Decline Press 3x8
Tricep Extension 3x10
Tricep Pulldown 3x10
Weighted Dips 3xFailure
Shrugs 3x15

B
Deadlift 3x5
Lat Pulldown 3x10
Seated Cable Rows 3x10
Face pulls 3x10
Incline DB Curls 3x10
Preacher Curls 3x10
Wrist Curls 3x15

C
Squat 5x5
OHP 5x5
Lunges 3x10
Lateral Raise 3x12
Front Raise 3x12
Leg Extension 3x12
Leg Curl 3x12
Calf Raises 3x15

Monday:
5/3/1 OHP, 1-3 Joker sets, FSL5x5
Bench 5x10 @65% TM
Chinups BW 100 Reps
Dips BW 50 Reps
Curls 50-100 reps

Tuesday
Deadlift 5/3/1, 1-3 Joker sets, FSL 5x5
Squat 5x5 @80% TM
Calves 100 reps
Pullups BW 50 reps
Abs 50-100 reps

Thursday
Bench 5/3/1, 1-3 Joker sets, FSL 5x5
OHP 5x10 @65% TM
DB Row 50-100 reps
Dips BW 50 reps
Curls 50-100 reps

Friday
Squat 5/3/1, 1-3 Joker sets, FSL 5x5
Deadlift 5x5 @80% TM
Calves 100 reps
Pullups 50 reps
Abs 50-100 reps

I've been lifting for around 6 years, though with large gaps of not lifting, like 8 months here and there. I've been fairly consistent, but I lost strength after cutting for summer. I'm mostly doing x5 and occasionally doing hypertrophy or working up to a 1rm. I'd like something more structured, I've just stalled out across the board.

2600 kcals at 6'1 is not much. I'm 5'11 and bulk at 3200

Monday
Squat 4x5
Bench 4x4
Rack Pull 3x7
Barbell Curl 3x10

Wednesday
Overhead Press 4x5
Paused Squat 3x4
Pendlay Rows 3x8
Power Cleans 5x3

Thursday
Chinups 7 min
Ab wheel 7 min
Conditioning 30 min

Friday
Deadlift 3x5
Paused Bench 4x5
Tempo Squat 2x8
Lying Triceps Extentions 3x5

Saturday
Pullups 7 min
Ab wheel 7 min
HIIT 15 min

Can you reccomend me some calorie dense foods? I'm eating 4-5 times a day, I just can't force down huge meals.

1. Whole Milk
2. Peanut Butter
3. Steak+butter (if it's within budget)
3. McDonalds burgers after you throw away the gross bread
4. Olive oil on everything
5. Nuts and canned fish

If you want to gain weight, drink milk. Just do it. You don't have to do a gallon a day, just drink a tall 16 oz glass with every meal

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Cable Crunches 3x12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
Cable Crunches 3x12

PPLxPPL

I want to remove Leg extensions and Hamstring curls, what can I change them for?

AxBxACx BxAxBCx

A
Back Squat 4x4+
Bench 4x4+
Rows 4x4+
RDL 4x8
OHP 4x8
Pull-ups 4x8

B
Front Squat 4x8
OHP 4x4+
Pull-ups 4x4+
RDL 4x4+
Bench 4x8
Rows 4x8

C
Shrugs 3x8-12+
Close Grip Bench SS Chin-ups 3x8-10
Lateral Raises 1x16-20, 1x12-16, 1x8-12
Skullcrushers SS Hammer Curls 3x6-10
One Arm Pushups SS EZ-Bar Curls 3x8-12+
Lateral Raises 1x12-16, 1x8-12, 1x6-8+
Negative Chinups SS Negative Pushups 3xF


'+' means last set is AMRAP

Can't deadlift as I'm too poor to buy more plates

Swap Leg curls for Romanian Deadlifts for the hammie hams
Swap leg extensions for lunges for the quaddie quads

Or just squat some more. Squats and squat variation are all I do for legs

Also do core work after every A and B workout

Drop the fags, faggot.

More like an advice question. I've just started recently (3rd session) and I'm pretty skelly, 72kg and 5'11". My worries is that I'm struggling to set up a routine for upper body. I can do 35kg chest press but even struggle to curl 10kg bar bell. Any tips for me, is this natural?

Do you some wendler 531 imo then. Its pretty fun and has both strength and hypertrophy for intermediate people, which is where you likely fall with all those breaks just ending linear progression.

Guys could you rate my chest day? Should I replace Dips with something like Flys or something else for chest? I can barely do 2 reps anyways.

>Bench press: 3x6-8 ---> 2x4-6 (close grip)
>OHP: 3x10-12 (still working on perfect form mainly, not heavy weight, more reps)
>Side raises: 2-3x8-10
>Dips: 3xmax (although I can only do 2x1)
>Triceps: 3x8-10

Also: should I move dips or the alternative chest exercise before OHP? I thought OHP should come second as it is a compound movement but isn't it better to hit chest first full blast and then going for shoulders?

>chest day
dont do a brosplit fag

I obviously meant push.

don't do ppl either

Cool, that seems to be about where I am anyhow. Thanks for the suggestion bro

pls rate

wut instead

The Bridge from barbellmedicine

full body with heavy, light, and medium days. 3 main lifts, 2 accessory lifts per workout. e.g. madcow 5x5