ROUTINE RATE THREAD

My routine:

Day A:

5X5 Squat
5X5 Flat Bench
5X5 Overhead Press
3x10 Weighted Crunch
3x12 Dumbell Bicep Curl

Day B:

5X5 Deadlift
3x8 Pull-ups (going to move to weighted pull-ups when I get to 3x10)
5X5 Incline Bench or Close Grip Bench
3x10 Weighted Plank
3x12 Dumbell Bicep Curl

When I work out during the week tends to vary a lot but I usually do ABABRRR.

Why do you bench and ohp the same day?
Why do you do it 2 consecutive days? Deadlift day most be horrible.
Why is your dl volume so goddamn high?

9/10

Mine:

HLM from Andy Baker (a buddy of Mark Rippetoe), but made it Heavy, Light, Heavy; instead of heavy, light, medium because I'm gonna try to get back some of my old numbers some day, but I don't have access to the gym and i decided to lose weight during then.

Tuesday:
Squats: 3x5
Bench Press: 3x5, 2x10 (closegrip)
Speed Deadlifts: 3x3, 2x10 (romanian deadlifts)
Weighted Chinups: 3x8 supersetted with triceps

Thursday:
Light Squats: 3x5
Overhead Press: 3x5, 2x10 (behind the neck)
Pendlay Rows: 3x8, 2x10 (underhand)
Closegrip Bench: 3x8 supersetted with biceps

Tuesday:
Squats: 3x5
Bench Press: 3x5, 2x10 (closegrip)
Max Deadlifts: 1x1-5, 2x10 (rackpulls)
Facepulls: 3x8 supersetted with side raises.

Sometimes on days off; I'll do some abs and planks.

I can have full access to the gym around Jan; right now, I'm just cutting and doing calisthenics. Not my current up and above ^, but I will...

nice. HLM programming is my go to strength block
why are you pressing behind the neck

Doing Reg Park's beginner routine. I feel like it makes the modifications Babylover wanted to SS/SL in terms of volume and arm work but what do you clowns think?

Workout A:
Back Squats 5×5
Chin-Ups or Pull-Ups 5×5
Dips or Bench Press 5×5
Barbell Curls 2×10
Wrist Work 2×10
Calves 2×15-20

Workout B:
Front Squats 5×5
Rows 5×5
Standing Press 5×5
Deadlifts 3×5 (2 warm-up sets and 1 work set)
Wrist Work 2×10
Calves 2×15-20

then you arent doing the program
just do it as its written. you dont know more than mark rippetoe and lon kilgore. adding extra stuff fundamentally alters your reaction to the stress.

startingstrength.com/training/why-will-you-not-do-the-program

>wrist work

these

Consecutive day things mostly has to do with my schedule. I have four days in a row when I can go to the gym and then I'm jammed up with other stuff.

And, is DLing twice a week that crazy? Granted I usually feel like shit if I don't sleep well/eat enough after but it doesn't feel like it's killing me, per se.

if you are doing a beginner STRENGTH program then forearm and calf exercise are useless.

Its not that you Dl twice a week, is that you DL 5x5 a day after squating 5x5.
Why dont you do a upper/lower split instead?? It goes with your schedule, you hace x2 weekly frequency on everything, training sessions are shorter and you dont gas yourself. A good beginner upper/lower program is canditos Lp, you can do power/hypertrophy if your goals are aesthetics.

how are they useless quadzilla

are you really asking me why doing wrist curls with 5 lb chrome dumbells are useless for getting a stronger deadlift/OHP/bench??? and why calf raise wont increase your squat?? this only proves that you are a novice, which is ok, but you still have a lot to learn

oops meant for you

I don't want stronger big lifts with those, I want bigger/stronger forearms and calves

youll get stronger forearms doing deadlifts and pulling variants, which are much more useful than curls with baby weight dumbells. as for calves, it seems that calves have a hard time growing, which is why you see guys with chicken legs squatting extremely heavy weight.
again, by your post you have demonstrated that you are a NOVICE who, if you are pursuing strength, should do a novice strength program AS ITS WRITTEN BY THE EXPERT WHO MADE IT and NOT add in any silly bullshit like wrist curls

Day one
Squats 4x6
Bench Press 3-4x8-12
Overhead press 3x 8-12
Triceps extensions 3x 8-12

Day 2
Rumanian deadlifts 4x10 or stiff leg deadlifts
Bent over rows 4x 6
Bench dumbell rows 3x 8-12
Lat pull downloads 3x 8-12
Biceps

Day 3
Squats 3x10-12
Bulgarian split squats 3x 10-12
Glute bridges 5x10
Hamstring curls 3x10-15
Leg extensions 3x10-15
Hyper extensions 3x20

Btw
Girl

if youre a gril you should squat 3 times a week for maximal butt and leg gains

The guy who made it added "silly bullshit" like wrist curls. Don't be so mad you're a fugging trex

b-but i want aesthetic

Should I do squats instead of Romanian dead lifts on day 2?

oh and I got it from the fucking sticky you retard

get strong first then get aesthetic. You don't technically NEED a strength base, but you should still build a strength base because as a beginner you will make strength gains at a rate faster than any time in your future lifting career, so why would you waste it? Also, do you want to be that guy who's been going to the gym for years struggling to squat his bodyweight because he never built a strength base? Really?

Im always looking for critiques, it goes chest/shoulders, back/legs, isolation day. basically ABCABxx

A
>shoulder press 3 x 5/8
>flat bench 3 x 5/8
>incline bench 3x5/8
these are either with dumbbells or barbells
>lateral raises 3 x 8
>rear delt flies 3x8
>farmers walks 3 x failure
>cable flies 3x8
>high cable flies 3 x 8
>low cable flies 3x8

B
>deadlifts 1x5, 3, 1-failure
>squat 3 x 5/8
>pull ups 2 x 8
>rows 3 x 6
>wide grip rows 3 x 6
>hyperextensions 3x6
>bulgarian squats 3 x 8
>romanian deadlifts 3 x 6

C
>hip abductor inner 3 x 8
>hip abductor outer 3 x 8
>crunches 1 x 8
>leg raises 2 x 8
>russian twists 2 x failure
>cable crunches 3 x 8
>side bends 3 x 8
>tricep rope pushdown 3 x 8
>close grip bench 3 x 8
>skullcrusher 3 x 8
>either standing or preacher curls 3 x 8
>reverse curls same way as above 3 x 8
now the ones below i switch out depending on the week
>cable curls 3 x 8
>cable reverse curls 3 x 8
or
>rotating curls 2 x failure

now that ive written this out im realizing that theres too much volume on my isolation day

yeah true
see recently i have platued on benching my body weight (145) and now i wan to hit 1/2/3/4 for reps by mid 2018
but i'm in college and want the college thots so me looking like SS victim guys is not ideal
i've been doing greyskull and lean bulking but i really want to improve my lifts

Wrist curls and calf raises are ABSOLUTELY UNECESSARY for building strength is what I'm saying, not that that are useless for hypertrophy purposes, so don't kid yourself that reg parks program is a good strength program

You can do both

barbellmedicine.com/the-bridge/

Do this and you will break through your strength plateau AND make aesthetic gains

3/10 look like it was made by a total beginner, way too many unecessary exercises

tell me specifically whats unnecessary. because honestly i think days A and B are good

Just do a novice program, you clearly don't know anything about programming so you're too inexperienced to make your own routine. Do a proven beginner program

>wrist work
dude just put ankle weights on your forearms and fap violently

liamrosen.com/fitness.html#part4

This is where I got it

ive been using it for well about a year and ive been getting okay results so far, i just want to know whats wrong with it

Modified Coolcicadas PPL:

>Push:
-Bench press 3x5
-OHP/Incline Bench (alternate days) 3x5
-Dumbbell side lateral raises 3x10-12
-Rope pushdown 3x10-12
-Overhead dumbbell extension (or close grip bench) 3x8-10
-Dumbbell shrugs 3x10-12

>Pull:
-Deadlift 3x5
-Pull ups (going until I can get 3x10, then will be adding weight)
-Seated Row 3x10-12
-Face pull 3x8-10
-Hammer curls 3x10-12
-BB curl 3x8-10
-Reverse BB curl 3x8-10
-sometimes 21s if I want an extra pump

>Leg:
-BB squat 3x5
-Leg press 3x10-12
-Hack squat 3x10-12
-Hamstring curls 3x10-12
-Calf raises 3x10-12
-sometimes barbell thrusts

can someone let me know i'm doing here? I took out leg extensions because they were fucking with my knees

It's just a bunch of shit thrown together, instead of 10 goddamned variations of everything just do more of the standard movement at a real weight. Just get on a beginner's program, you're wasting time doing 14 fucking variations of curls when you could be increasing weight on the lifts that'll make you strong.

Doing nSuns 5/3/1 LP.
Still a novice, but I want to be as aesthetic as possible by July next year. What do I remove/add from my accessories, pls resbond
>get strong then work on hypertrophy
c-cant I just work on both

Why settle for okay results when you can get good results from an actual program?

that better be pplxppl

looks fine, nsuns is a decent hypertrophy program, bad strength program

Monday

Squat 5/3/1
Squat 4x8 @ 75%
Weighted chinups 4x8
GHR 5x10
Situps 5x10

Tuesday
OHP 5/3/1
Incline bench 5x10
DB Rows 5x10
Tricep rope 5x10

Thursday
Bench 5/3/1
DB OHP 5x10
Weighted chinups 4x8
Tricep rope 5x10

Friday

Deadlift 5/3/1
Barbell rows 5/3/1
Shrugs 5x10
Leg curls 5x10
Leg press 5x10
Situps 5x10

Been wanting to really work on my arms, thinking about adding in a day just for arms. I can wing it right now due to low distractions from work, life etc. I can afford to sit at home and eat all day. What do you guys think?

Day A:
Legs:
Squats 10x3
Leg extension 3x12
Leg curl 3x12
Ghr 3x15
Single legged leg press 3x8
Bulgarian split squats 4x12
Front squats 3x7
Low bar squats 3x6
Jefferson deadlifts 5x5
Hack squats 4x4
Barbell calf raises 3x15
Power clean 5x3
High bar squat 6x6
Behind the back jefferson deadlifts with supinated grip 3x8
Weighted pistol squats 5x5
SSB squat 5x5
Hatfield lounge 3x3
Sumo rack pull 5x5
Conventional deadlift 6x6
Chest (just for pump):
Bench press 5x5
Cable crossovers 3x12
Flat dumbbell press 3x12
Incline bench 3x5
Olympic style suicide grip pause bench press (pause when bar touches neck) 10x3
Pec flies 3x20
Shoulders (gotta get the pump)
Ohp 5x5
Lateral raises 3x12
Cable lateral raises 3x10
Z press 3x8
Bamboo bar half supinated, half pronated overhead shrug with bands 3x12
Seated dumbbell ohp 3x12
Back (you aint nothing without a back pump):
Pendlay rows 5x5
Lat pulldown 3x12
Single hand machine row 4x12
Kroc rows 3x10
Seal rows 4x12
Paused horizontal-lateral rows with supinated wide grip (no straps) 5x5
Deadlift 5x5
Day B:
Squats 5x6
Backlift 10x1
SSB good mornings 3x10
Good girls 3x12
Bad girls 3x12
Leg press 4x5
SSB front squats 3x5
Zercher squats 3x12
Zercher deadlifts 3x3
Reverse leg press 3x12
Leg extensions 3x12
Alligator deadlifts 4x4
Clean and jerk 5x5 to a max
Chest:
Decline bench 5x5
Barbell flies 3x10
Cable crossovers 3x10
Dips 3x5
Close grip bench 3x10
Dumbell flies 3x10
Trap bar bench press 5x5
Supinated grip dips 5x15
Arms:
Skull crushers 3x12
Cable pushdowns 3x10
Bicep curl 3x8
Wrist curls 3x10
Cheat curls 3x10
Behind the neck tricep extension 3x10
Dumbbell curls 3x10
Behind the neck deadlifts 3x12
Concentrations curls 3x15
And a 3 minute weighted plank to finish up.

Been making mad progress on this baby, I run it AxBAxABx

I do a 4 day split.

I also do ascending pyramid sets at 12/10/8 reps, increasing weight each time denoted by (APS).

1. Legs and side/rear delt
5x5 back squats
3x5 leg press
3x10 hip thrusts
3x10 standing band side leg raise
4 x leg curl / leg extension superset @ 10 reps each
APS rear delt fly
APS Lateral Raises
APS Facepulls
APS Lateral Raises

2. Arms + Chest
APS Triceps Pulldown
APS EZ curl bar bicep curls
5x5 DB Bench Press
APS Incline DB Chest Flies
APS Incline Bench
APS Hammer Curls
APS DB Bicep Curls

3. Back + Shoulders
3x5 SLDLs supesetted with 10 reps on a back extension bench
3x5 Pendlay Rows
APS CG Seated Cable Rows
APS Lat Pulldowns
APS Rear Delt Flies
5x5 OHP
APS Lateral Raises supersetted with APS Facepulls
1x5 rack pulls
4. Rest and Biceps
APS Hammer Curls
3x10 Concentration Curls
EZ Curl Bar 21s

I also alternate between doing 5x5 and 10x10 on squat, bench, OHP. I also do 3x10 on leg press on volume day.

>instead of 10 goddamned variations of everything just do more of the standard movement at a real weight
okay dude there's at worst 5 variations of curls, preaching, standing, reverse, rotating and cable. at worst in one day ill be doing 2 variations including reverse since thats a forearm exercise and i cant think of another forearm exercise thats as good besides farmers walks. you realize i alternate between the variations given the week

>It's just a bunch of shit thrown together
thats only the third day, which is an isolation day. which is mainly hips, abs and arms.

It's easier to do some brief arm work at the end of your training sessions than it is to give it an entire day. Plus you will reap the benefits of more frequency

KEK

what are good results? personally i said "okay results" because i know im decent sized but if i said my lifts on here ill be laughed out regardless if they were decent

just face the fact that you are too inexperienced to program for yourself. Stop doing it and get on a proven program

I'm running 5/3/1 with joker sets, 5x5 FSL, and alternate exercise BBB (so 5/3/1 bench, BBB OHP, etc.). I also do chins every day, and curls and lat raises twice a week. It works.

"getting results" is not an argument for bad programming. many people can make progress doing things inefficiently. If you go from sedentary to working out, you will get "results" regardless of what dumbass routine you do

thanks man. I'll probably just throw in some types of curls at the end and cool down doing them. cheers.

A1B2L3x

>A: chest/arms
BB bench 3x5
Incline DB 3x8
Decline DB 3x8
Preacher curls 3x8
Skulls 3x8
Weighted dips 3xf

>1
10km stationary bike
Push-ups 4xf
Pull-ups 4xf

>B shoulder/abs
OHP 3x5
Upright BB rows 3x8
Weighted pull-ups 3x8
Weighted declined sit-ups 3x8
Weighted hanging leg raises 3x8
Weighted Hanging side raises 3x8

>2
10km bike
Hanging leg raises 4xf
Body weight squats 4xf

>L legs/back
High bar squat 3x5
Deadlift 3x5
Weighted Lunges 3x8
BB hip thrust 3x8
Bent over rows 3x8

>3
10km bike
Handstand push-ups 4xf
Bridges 4xf

Any critique? Been doing this for about 4 months now and seeing good results

Anyone else no longer have a routine and just do whatever feels rested enough to do?

What used to be my meticulously-assburgers-organized PPL routine now looks like this:

A:
Squat/variants until I'm tired

B:
Bench/Press/variants until I'm tired

C:
Pull stuff off the floor until I'm tired
Pullups

no. If anything I've become more structured

You wanna blow your forearms out? Take the handle off the cable machine you're doing the 36 fucking variations of post-modern supinated half jacks and hold just the plastic ball at the end bare handed.
You'll have to go light at first but it'll make your grip strength insanely strong. If you're going to be retarded at least have a strong grip.

Can anyone give me a good stretching routine to do before or after lifting? My glutes/lower back is killing me from lifting heavy every time I go in (novice)

stretching won't do shit. Static stretching will make you weaker on the lift. What ypu described is a warmup problem most likely. You HAVE TO warmup, and don't do some bullshit random warmup that doesnt actually prepare you for the lift, warmup doing the movement you are training. For instance, here's how I warm up the squat

5x5 of empty bar
5 reps of 40% of workset
3 reps of 60% of workset
2 reps 80% of workset
1 rep 110% of workset (sometimes)
Worksets

So this will make me not painfully tight afterwords? Like my glute hurts from tightness

Let's say for example I do bench, ohp, rows 3x5 right?
Whould there be more hypertrophy if I lowered the weight and did them 4x8 instead?

temporary tightness in the lower back can be normal after squatting and deadlifting. But if you feel that it is severe, your form could be off

Here user HD flexing pepe

What does Veeky Forums think?

Monday - A
1 min plank
1 min side plank both sides
1 min reverse plank

db bench press 3 x 5,
Pendlay Row 3 x5,
OHP 3X5
Weighted chin ups 3x5
bulgarian split squats 3 x 8
jump squats 3 x 15

Wednesday - B
Same warmup routine with planks

deadlift 1x5
back squats 3x5
weighted dips 3x5
pull ups 3 x 8
dumbbell pullovers 3 x 8
facepulls 3 x 8
shoulder side raises 3 x 8
eliptical 30 min

Friday
Same routine as Monday.

Am I a fucking retard or is this something?

why? I've been doing PPLPPLx

400 bike crunches a day

Ive been tight for at least a month now and haven't done really any lifting in the meantime to see if that was the issue and it's still here

DUP - Daily Undulating Periodisation
ABABABA
A=Rack Pulls
Weighted chinups
Bicep Curls
Core or neck
B=Squat
OHP this cycle(last fortnight was bench)
Tricep Isolation
Should press seated
Periodised in terms of each week is either hypertrophy, strength or power based (changing in volume, intensity etc) and I swap bench and OHP every fortnight or so as soon as i start to plateau

Reverse Pyramid Training (RPT) memelord here:
set 1 heavy ~ 4 reps
set 2 medium 5-6 reps
set 3 light 7-8 reps

>A
Flat bench RPT
weighted chins RPT
Reverse hyper 3x6-8
Hanging leg raise 3x10
curls 3x10
tri-extension 3x10
facepulls 3x10
lat raise 3x10

>B
OHP RPT
BB or T-bar rows RPT
Leg Press RPT
calf raise 3x10+
Hanging leg raise 3x10
curls 3x10
tri-extension 3x10
facepulls 3x10
lat raise 3x10

AxBxAxBxA......

forgot DB shrugs on A day

OHP 4x8
Pull ups 4x8
Dips 4x8
Db curls 5x10
Abs wheel
3 times a week

Push
4x8 - Smith Machine Bench Press
4x8 - Smith Machine Incline Bench Press
3x5 - Military Press / OHP
3x10 - Seated Dumbbell Lateral Raise (one arm at a time)
3x10 - Lying Dumbbell Triceps Extension
4x10 - Cable Rope Tricep Extension
3x10 - Shrug
15 mins Bicycle

Pull
4x10 - Bent Over Row Dumbbell
3x10 - Pull-up (progress to weighted)
4x10 - Seated Row
4x10 - Barbell Curl (or EZ bar)
3x10 - Seated Reverse Fly
3x10 - Dumbbell Concentration Curl
3x10 - Hammer Curl
15 mins Bicycle

Legs/Abs
4x5 - Squat (high bar back or front)
4x10 Leg Press
4x10 - Calf Raise Machine
4x10 - Leg Extension
4x10 - Leg Curl
3x10 - Leg Raise
3x1 - Plank (Until Failure)
15 mins Bicycle

PPLPPLx

anything that i should change on this?

Stats with this? Seems like a good routine to be like bugez

GSLP Modified

A:
BP 3x5, 1x AMRAP
Pendlay Row 2x5, 1x AMRAP
Squat 3x5
Adds:
Chinup 3xF
DB Shoulder Press 3x12-15
Facepull 3x15-20

B:
OHP 3x5, 1x AMRAP
Chinups 3xF
Deadlifts 1xAMRAP
Addins:
Hammer curls 3x8-12
Tricep pushdowns SS lat raises 3x8-12

How we looking?

Alternate the workout everytime, apart from deadlifts which are once a week.

drop the smith machine presses and replace with dumbbells. also consider some lower back exercises.
pretty good but need lateral raises and some rear delt work. You can also hit biceps again on back day.
its okay. you can do bis and rear/lateral delt on both days. though it doesn't make sense to hit half of one muscle group each workout and do the other in the next one. Maybe look into doing some fullbody workouts to see what others have come up with.
bad. lack of back and leg work, volume is good considering your frequency.

r8 mine

deadlift
bench
chinups

what else does one need?

Squat u mong

Lat raises, press, curls, flyes... and so on.

Monday:
Dips (Warmup) 3 sets
DB Flat Bench 4x8-10
DB Flat Bench 1x20-30
Incline DB Flyes 5x10
Incline DB Bench 5x10
DB Pullovers 5x10
Machine Press 5xFailure
Tricep Pushdown 5x10
Tricep Overhead extension 5xFailure

Tuesday:
Pullup (Warmup) 3 sets
DeadLift 3x5
Bent Over row 5x10
Shrugs 5x10
Seated Low Row 5x10
Lat Pushdown 5x10
One arm DB row 5x10
Machine pulldown 5 x failure
Wide grip Bicep curl 5x10
Cable hammer curl 5x15

Wednesday:
Squat (2 sets warmup) 5x5
Split squat 5x10
RDL 5x10
Leg Press 3x8
Leg curl 5x12
Leg Raise 5x12
Calves 5x25

Friday:
DB Overhead Press 5x8-10
Arnold press 4x12
Seated Lateral Raises 5x10
Rear Delt Raise 5x10
Upright Row 5x10
Cable front raise 5x15
Cable lat raise 5x15
machine shoulder press 5xfailure

Saturday:
Skullcrushers 5x10
Tricep kickback 3x15
Wide Grip Bicep curl 5x10
DB Curl 3x15
Single arm cable pushdown 5x15
Cable Tricep extension 5.x failure
Cable hammer curl 5x15
Preacher Curl 5xfailure

Everyday do 15mins core and 15mins cardio, yes its a brosplit, but yes it also works, and I'm not new to lifting I started out with full body stuff for the first 16 months.

What do you do when you're out of state for a few days, can't bring your weights and there are no branches of your gym where you are going? Pls help Veeky Forums I'm worried.

Pay for a single use or however many times you need at a gym there.

You forgot to tell him to buy the book too.

6 weeks lifting, can post gym membership email to prove

50kg ohp x2
75kg bench x3
100kg squat x2
180kg deadlift x1
227.5kg rack pull

can i get some more input on this? potentially from someone who actually knows what they're doing

it's PPLPPLx fwiw

it look like a total beginner put it together but hey if it works it works

well I am a beginner to be honest, only been lifting for a little over a year, taking it seriously for less. not really sure if it's working.

I took this routine: forum.bodybuilding.com/showthread.php?t=149807833 and adjusted based on the exercises I didn't like.

What makes it "beginner"? is there anything I should 100% add in or take out?

Mon
Squat 3x5
Bench 3x5
Chinup 3x10 (moving to weighted soon)
CalfRaise 3x8/DB Curl 3x8 superset
Dragon Flag 3x8/neck bridges superset
Tu
Run 5k
Wed
Dl 3x5
Press 3x5
Pullup 3x10 going weighted soon
The rest same as Mon
Thur
Mile or 400 intervals
Fri
Squat 3x5
Row 3x5
Dip 3x10 going weighted soon
The rest same as Mon
Sat
Long run or hike >5 miles

I do this every time with one day to rest between workouts :

Hip Adduction
Squats
Pull ups
Deadlifts
Bícep curls
Calves
Bench Press
OHP
Tricep Curls
Rows
Wrist work

It usually takes a couple of hours to finish the workout (Cardio included) and I hit the gym 3-4 times a week

I might start doing this once I feel like I've exhausted my noob gains

if you plateau you just switch exercises, but having the weekly changes between power, strength or hypertrophy (changing voume, intensity, setxrep range etc) means you wont run into plateaus very often

Thanks brah. I'll hit it in a couple months when my linear progression in strength wear off and it make more sense to start worrying about hypertrophy.