Routine thread

Monday:
3x5 bench press
3x10 curls
3x10 pull-ups

Tuesday/Wed/Thurs/Fri/Sat/Sun:
Rest

rate my routine fit

ABxCDxx

Too many exercises

My legs are fine, but I’ve always had teeny arms. I refuse to touch another muscle until they are up to the standard of the rest of my body.

245lb bench, 14 in biceps. 415 diddly.

What do? What’s a good aesthetics workout that focuses on arms. I’m done with strength training.

>My legs are fine, but I’ve always had teeny arms.
Doubt. Post body.
> I refuse to touch another muscle until they are up to the standard of the rest of my body.
That's silly. That's like breaking your left leg because your right leg is broken and you want them to heal at the same time.
>245lb bench, 14 in biceps. 415 diddly.
Pullups?
>What do? What’s a good aesthetics workout that focuses on arms. I’m done with strength training.
That's retarded. Keep doing what you're doing but add 5xF pullups every workout

Pls halp, going to gym rn.

Alpha novice with the conventional lifts?

Already do 4 sets of 8 weighted pullups
If you are just recommending pullups, you are retard

Ignore douche pose pls

Anyone help me with creating a good weekly routine for at home with the equipment i have on hand?

I have a pullup bar, an ez-curl bar, and a tricep bar plus oly plates - no bench or rack.

Pic attached are movements i know i can do with these so far not sure on how to put a routine together from it though.

thread's still going so I'll put my pull routine

Pullups 4x12
BB Row 2x12, 2x10
Deadlift 3x8
One ArmDumbbell Row 4x15

Hammer Curls 4x12 (superset)
BB Curls 2x12, 2x10 (superset)

Push/Pull/Legs MTWThF
Run 5 miles MWF

Push alternate heavy bench/ ohp for reps
Bench Heavy (5x5) A / OHP Heavy (5x5)
Bench/OHP 4x8 alternating
Incline dumbbell press 4x8
Seated dumbbell press 4x8
tricep dips Weighted / reps alternating
lateral raises
dumbell tricep overhead extension

Pull
Deadlift heavy / Barbell row heavy (5x5)
Deadlift / rows (4x8) alternating
Pull ups weighted / rows alternating
seated row 4x8
hammer curl 4x8
preacher curl 3x6
barbell curl super set w/ reverse 3x8

Legs
Back squat 5x5
Front squat 3x8

Constant progression on heavy lifts
Great weight gain
Great size gains

AxBxAxC, alternating A and B. Subday is usually C.

A
>Dumbell Bench 3x5, just switched to dumbells thinking they might help push past a barbell bench plateau
>Barbell OHP 3x5
>Dips 2xFailure
>Cable Chest Flies 3x12
>Landmine single arm over head press. A fixed oly bar, you push the weight up at a 70 degree angle over head...3x12
>Monkey bars for laps or Tricep Pull Down 3x12

Stretch a bit then go to work on a heavy bag prioritizing developing striking power and technique (strikes not being as telegraphed). I do this for about half an hour.

B
>Pull ups 3x10
>Zercher Squat 5/3/1
>Deadlift 5/3/1
>lat pull down 3x12
>hyperextentions 3x10
>Facepulls 4x12
>torso rotation machine (hits obliques and spinal erectors) 3x12 goong both ways for 3 sets.
>heavy bag cardio

C
>Zercher Squat 3x5 or 5/3/1
>Power Cleans, try to max out 4x1
>Calf Raises 3x12-15
>Incline Seated Hammer Curls 3x12
>heavy bag cardio

Would really appreciate any & all feedback. Im trying to recomp but still make strength gains at 6'3 220lbs. Diet is not great, if thats whats lacking time to put the fork down.

How fatigued are you afterwards breh?

Pretty tired desu, get that weird feeling in my jaw from too much exercise don't really know how to describe it

ABxCDxx

A
Squat
Bench 3x10
Cable Row 3x10-15
Curl 3x10-15
Lat Raise 3x10-15

B
OHP
DL 3x10
Pull-up 3xF
Tri Pushdown 3x10-15
Facepull 3x15-20

C
Bench
Squat 3x10
Row 3x10-15
DB Chest Press 3x10-15
Lat Raise 3x10-15

D
DL
OHP 3x10
Pull-up 3xF
Curl 3x10-15
Tri Pushdown 3x10-15

PPLPPLx

I don't remember seeing that kinda work spread, so I wanted your 2 cents. I work at the gym, your 2 days off in the middle of the week are days im at work/gym. I'd rather not be thre and not lift. Cool spread, kidos if it works for you.

th-this seems really nice, user.
How are the gains? I have a homegym so I can't do the rope pushdowns, lat pulldown or facepulls, but that's about it. I guess I could subsitute the ropes for close grip bench, lat pulldown for dumbbell rows and I don't know what the fuck facepulls are. But really great routine, thinking of doing it. Did you get this from anywhere?

Push A
Bench 4x8
Press 5x5
Cable Tri Pushdown 4x8
Flys 4x18
Rear Flys 4x8
Calph Raises 4x20

Pull A
Lat Pulldown 4x8
DB Curl 4x8
Seated Row 4x8
Hammer Curl 4x8
Shrugs 4x8

Legs
Squat 5x5
Calph Raises
Hamstring Curl
Box Steps 4x12

Push B
Bench 5x5
Press 4x8
Dips 4x8
Incline DB 4x8
Tri extensions 4x8

Pull B
Lat Pulldown 4x8
DB Curl 4x8
t-Bar Row 4x8
Cross Body Curl 4x8
Back Extensions 4x8

PaPaLXPbPbX

Would love some critiques and suggestions

Is this enough back volume?
3 sets deadlifts 3-5 reps
3 sets of 4 or 5 chinups
5 sets rows 6 reps
3 sets hyperextensions
5 sets lat pulldown
5 sets cable row

Is this per week?

Thats one workout. I do pull day 2x a week, the second day is the same as what I judt posted but without deadlifts, or sometimes just a set of light deficit deadlifts

this is coolcicada PPL

CoolCidade ppl once a week...

thanks brah. What makes this program so widely used?

>Ppl and I still have to find time to hit legs tonight

Roflmao, probably gonna have to skip

>Back and posterior delts
>Chest and font/lateral delts
>Legs
>Arms
>Rest
>Repeat

You know you like it.

Should be more than enough in that case

obviously not if you're Arnold.

Ropes -> skullcrushers
Lat pulldown -> pull/chin ups
Facepulls -> rear delt flies

Roast me

Mon:
Squat 2x5, 1x5+
DB incline bench 3x10
Chins 2x5, 1x5+
Lat pulldown 2x15, 1x15+
Hanging leg raises 2x15, 1x15+
Farmer walks 3x1

Tue:
OHP 2x5, 1x5+
SDL 3x10
Dips 2x5, 1x5+
DB row 2x15, 1x15+
Russian twist 2x15, 1x15+
Calf raises 3xF

Wed:
HIIT 20m
Stretching 20m

Thu:
Bench 2x5, 1x5+
Front squat 3x10
Chins 2x5, 1x5+
Lat pulldown 2x15, 1x15+
Hanging leg raises 2x15, 1x15+
Farmer walks 3x1

Fri:
DL 2x5, 1x5+
OHP 3x10
Dips 2x5, 1x5+
DB row 2x15, 1x15+
Russian twist 2x15, 1x15+
Calf raises 3xF

Sat:
Cycling 25-50mi
Stretching 20m

Sun:
Rest

Every day:
Push ups: want to reach 100
~10mi walk

That's comfy

I train twice a day 3 days a week, plus one more time on saturday. Rate me faggots:

Monday1
Behind the back dl-5/4/3/2/1 until 1 rm max
Full Zercher squat-1/1/1/1/1 until 1 rm max +5x130kg
Monday2
Box Squats-3x5
Bench-3x5+8

Wednesday1
Squat-3x5
Power Clean-3x5
Snatch grip dl-3x5
Wednesday2
Floor press-3x5+8
Pendlay row-3x5

Friday1
Conventional dl-5/4/3/2/1 until 1rm max
Incline bench-3x5+8
Friday2
Squat-3x5
Full Zercher Squat-3x5

Saturday
Close grip bench-3x8 superseted with seated row-3x5
Heavy skull crushers-3x8 superseted with heavy barbell curls-3x8
Incline bench dumbell curls-3x8 superseted with tricep pushdown-3x8
Weighted dips

running the first 2 weeks of candito 6 week intermediate indefinitely. adding weight to my max depending on how well the amrap sets go

...

just follow all pro's full body routine

>Not using the God of Veeky Forumss routine
Why do you even bother

>zercher squats
only two non faggots itt

You are one hardcore dude.
I like that both your routine and your unelated pic are focused on the USEFUL AND FUNCTIONAL, unlike the other FAGGOTS posting faggoty cosmetic bodybuilding routines.

Thoughts on my DUP template?
Monday:
Squats 5x5 @80%
Bench 4x8 @70%
Deadlift 4x3 @75%

Wednesday:
Deadlift 3x5 @85%
Squat 4x8 @70%
Bench 6x3 @70%

Friday
Bench 5x5 @80%
Deadlift 2x8 @75%
Squat 6x3 @70%

Saturday (BB day)
Calves 4x12
Chin ups 5x8
Lateral raises 5x8
Rows 5x8
Tricep push down 4x10

You can use any 3 big moves on the main days, such as ohp instead of bench, box squats or front squats instead of regular squats or whatever you like really.
This template is for a high volume phase, ideally you would run for some time and then dial down the volume and up the frequency.

Nice. Do you periodize?

2 times a week, right now the program is:

A:
Chin ups, heavy, first set at 4-5 reps, 4 sets with the same weight AMRAP
Incline bench moderately heavy, first set at 7-8 reps, 4 sets with the same weight AMRAP
Sitting smith machine pressing, 2 heavy sets of 4-5 reps, 1 light set of ~10 AMRAP
Cable lateral raises, 4 sets of 12-15 reps
Cable tricep pulldown 4-5 sets of 12-15 reps
Hammer curls 4 sets of ~8 reps
Facepulls 4 sets of 12 reps
Neck work

B:
Incline bench, same as A
Lat pulldown, palms facing grip, starting with a weight that I can rep 10 times, 4 sets AMRAP
Quad extensions, 3 sets of 12 controlled reps
Leg curl, 3-4 sets of 12 controlled reps
Pec deck, starting with a weight that I can rep 10 times, 4 sets AMRAP
One armed smith machine shrugs, 4x8-12 depending on how my traps feel

I actually do something similar but compressing upper and lower both in 1 day because I don't have that much time to go to gym lately.

Is that naturally enhanced?

AxxBxCxx
Modified Texas Method

A - volume day

Squats 5x5 90%
Ohp 5x5 90%
Lat raises 4x8
Pullups 3x5
Pulldowns 3x8
Ab rollouts 2x20
Back extension (static hold with barbell in my hands) 2x60sec

B - light day

Squats 2x5 80%
Ohp 2x5 80%
Lateral raises 4x8
Pullups 4x5
Pulldowns 3x8
Ab rollouts 2x20
Static back extension 2×60sec

C - heavy day

Squats 1x5 max
Ohp 1x5 max
Floor press 5x5
Dumbbell rows 4x8

...

You're probably retarded

No, I'm pretty sure manlet destiny advocates higher volume and more weird equipment, also suggests maxing out in a lot of lifts to maximize weighted stretching.

care to explain why? i'd love to be less retarded

Honestly real question, does your routine even matter that much unless you're plateuing?
If I get in a few sets of compound lifts 3 times a week I'll be fine as long as i EAT RIGHT?

It's not as if one routine is going to change me by that much in terms of results?

That's exactly the right way to think about it. If it ain't broke and you're progressing, then keep doing your compounds 3x/week. If you stall, scrutinize and adjust your training.

You're smart for even asking this. Nitpicking and perfectionism do more harm than good half the time.

Lads, should I go onto calisthenics rather than a strength program since I am in the military? I feel as body weight workouts help more over than weightlifting. Any advice?

b-bump?

I cant speak for military training as I have no idea about that but training pure calisthenics (as in doing ONLY bodyweight moves) I can 1000% certify are pretty useless. I could explain in depth why but id rather not so just take my word for it.

How is this routine working for you? I've been doing Meme Lifts and my leg lifts are really running away and its showing (legs are getting pretty joocy but my upper body isn't at all).

colour me impressed
gonna steal some of these

Or roiding

Modified Candito 6 weeks
ULUxULx

>Upper:

Bench press
Seated db OHP
Barbell rows
Weighted pull-ups
For these I follow reps/sets/weight calculated in the spreadsheet

Accessories:
Incline db press
Incline db flyes
Front, side and rear delt raises
Facepulls
Shrugs
Db & hammer curls, 21s
Tricep pushdowns
Skullcrushers
All accessories are for 3/4 sets of 8/12 reps, usually.

>Lower:

Squats
Deadlifts or deadlift variation
These, again, following the spreadsheet

Accessories:
Leg curls
Leg extensions
Lunges
Calf work

Yes, workouts take me a fuckton of time, up to 2 hours. Yes, volume is borderline retarded.
Despite this, I've run this version of the program three times, almost 4 months, and up to now gains have been amazing and steady. I've never been this big and strong before.

Thoughts?

Fugg, forgot to mention

I also do light, low intensity cardio (usually jogging) three times a week

I do HIIT and conditioning twice a week

AND I do 50 unweighted chin-ups every training day

Keep on doing what you're doing, seems to be working for everything else.

Want bigger arms? Don't listen to these retards and start doing a fuckload of direct arm work.

To your chin-ups and pull-ups, add three curl variations. Do tricep pushdowns, skullcrushers, close grip bench press. Dips if you can do them comfortably.

Train both biceps and triceps twice a week. They're gonna explode in no time

A:
Squats
Deadlift
Leg Curls
Leg Extensions
Glute Work

B:
Bench
Incline Press
Tricep Extensions
Skullcrushers
Pushups

C:
Pendlay rows
Pullups
Kroc rows
Lat pulldowns
Curls

D:
Standing Overhead Press
Shrugs
Face pulls
Lateral raises
Inverted KB Press
Farmer's Walk

I separated a day specifically to shoulders/forearms because my grip strength is stalling my deadlift hard.
Any suggestions? I'm currently doing all accessory exercises 3x15, I'm thinking of bumping that down to 3x8-10

ABABCDx

A: Power Snatch, Power C&J, Snatch Pull, FSquat
B1: FSquat, Snatch, Snatch Pull, Light Power Clean and Jerk
B2: Clean and Jerk, Clean Pull, Light Power Snatch, Back Squat
C: Light Power Snatch, Light Power Clean and Jerk, Light FSquat
D1: FSquat PR, Light Power Snatch, Light Power Clean and Jerk
D2: Heavy Snatch, Heavy Clean and Jerk, Clean Pull, Back Squat

light assistance with rear delt flyes, weighted hypers, weighted sit ups.

A/B 3xweek

A day
>Back squat 3x5
>Bench 3x5
>DL 1x5
>Pull up Drop set

B day
>Front squat 3x5
>OHP 3x5
>Pen rows 3x5
>Clean and jerk singles
>Arm accessories

Any tips would be helpful. I enjoy the variety of having a Power lifting day and then an oly day. Not that I'm training for anything specifically, but my numbers keep going up.

which arm accesories do you do?

That guy fucked it up, it’s supposed to be chest/back, legs, arms/shoulders, rest.

A:
plank
bent over row
bench press
squat
bicep curl
dumbbell tricep extension
calf raises
farmer walk

B:
plank
lat pulldown
dumbbell press
romanian deadlift
bicep curl
dumbbell tricep extension
calf raises
farmer walk

Curls, tricep extensions, shrugs, raises, farmerswalks.

Feedback pls. Lifting several years, can't squat or conventional deadlift anymore due to torn adductor. Goal is to maintain physique and lean out a bit. Cardio twice a week when I have the time. AxBxAxx etc.

Day A
Leg Press 5x10
Hamstring Curl 4x12
OHP 5x5
Cable Crossover 4x8
Weighted Pullups 5x5
Seated Cable Rows 4x8
Cable Crunch 4x15

Day B
RDL 5x10
Quad Extension 4x12
Incline Barbell Bench Press 5x5
Dips 4x8
High Pull 5x3
Chinups 4x8
Plank 4x60s

usually squat, rows and deadlifts, then bench, lats machine and do some other machines if i can be fucked 3 days a week, sometimes cardio on off days, i know its not perfect but im losing weight so its allgood i guess

Trying this out at the moment. Working well so far.

Mon, Wed, Fri:
Pushups
Military press
Chin ups
Squats

I'm not trying to impress anyone.

nice tattoo

and by nice I mean gay as fuck

Me and my friend literally just made this up, so it very well may be retarded. For reference I lost like 100 lbs over the past year and am currently 195 @ ~5'11.
AxBxAxx BxAxBxx
The one that's repeated is primary 3x8, accessory 3x15, the one in the middle of the week is primarys 5x5 and accessorys 3x8.
A:
Squat
Bench
Lat Puilldown
Arnolds
Reverse Flys

B:
Deadlift
OHP
Underhand BB Row
Flys
Side Raises

Core after every then I kind of sprinkle in cleans and bicep isolation excercises. I am guessing that everyone is just going to tell me to do one training style or the other but I'm curious what others recommend.

Forgot to mention 20 min HIIT on bike twice a week and that the squat or deadlift are primarily for CNS stress

godlike routine here:
Day 1
squats 5x5
bench press 5x5
rows 5x5
all with ramping weights
also some ab work if you want to
Day 2
squats 5x4 (last set is repeating the 3rd set)
incline press 5x5
deadlift 5x5
Day 3
Squats 3x5, 1x3, 1x8
bench press 3x5,1x3,1x8
rows 3x5,1x3,1x8
also some curls, triceps extensions and dips

didn't even read your routine

So, why do you blast your triceps before going on to bench press? Why do you even bother flat benching at the end when you just isolated your pec too?
Compounds->isolations.

His sick fucking gains

...

harcore my dude!
stats?

A

Bench
OHP
Cable fly + Lateral rises (ss)
Dips
Dumbbell curls

B
Squat
Pull-ups
Dumbbell rows
EZ bar curls

ABxABxABxAB and so on

I used to switch between Squat/DL and DL/Front squats on the B day. Now I think I just want to focus on squats and finally hit 3 plates. Am I too stupid with this shit, guys?

What is the best way to do cardio, should i give it a separate day or for eg do 20 min of cardio each day before my normal workout.

What is the best in your guises eyes

175 cm (5'9) 87kg
Training serious for about 10 months. 1rm as follow:
Bench-130kg
Squat-140kg (i'm a squatlet)
Dl-210kg
Behind the back Dl-220kg
Full Zercher squat-180kg
Power Clean-100kg

ignore this, I'm a fucking idiot, it's

A
Bench or OHP (nSuns style, max binch is 105kg, OHP is 70)
OHP or Incline bench (again, nSuns style so 3-5-7-4-6-8)
Cable flies + Lat rises (5x8)
Dips (+30kg, 5x8)
Dumbbell curls (standing with 28kg, 4x8, cheating a bit; incline 3x6 with 20kg, strict form)

B
Squat (nSuns style, max currently is 112.5kg)
Pull-ups (5x8 +25kg, 5x8 +20kg)
Dubbell rows (sometimes I superset them with the second 5x8 of the pull-ups, 5x6 with 44kg)
EZ bar curls (whatever I feel like, 4x8 with 15kg on each sides, no clue about the weight of the bar)

What do you guys think?

Keep deadlifting. Also mirin curls and pull-ups numbers

This is my current 6 day PPL split. Basically my idea is to do two basic, compound lifts, first in 'strength' range, second in 'hypertrophy' range, followed by an 'auxiliary' lift. I moved deadlift to legs day because (1) it will give legs and lower back 2 days to recover in between and (2) allows for more balanced routine overall. Of course it makes my legs day very taxing on the body, but I don't mind. For the first lift, after warm-up I always try a new 1RM, sometimes I fail (0), sometimes I manage to do 1 and sometimes even 2, depending on rest / stress / diet / other unknown factors I guess. After that I reduce some weight by each set (generally ~10% between 1st and 2nd, and then 5% for the rest). Final set is AMRAP. So far the results are pretty good, making good progress on all main lifts, my appearance is getting better too.

Push 1

Bench press 1x1 (0-2), 3x3-5, 1x5+
Overhead press 3x8-12
Incline bench press 3x8-12

Pull 1

Chin-ups 3x max
Barbell row 3x8-12
Dumbbell curl 3x8-12
Jack-knift sit up 3 x max

Legs 1

Squat 1x1 (0-2), 3x3-5, 1x5+
Deadlift 3x8-12
Front squat 3x8-12

Push 2

Overhead press 1x1 (0-2), 3x3-5, 1x5+
Bench press 3x8-12
Close grip bench press 3x8-12

Pull 2

Barbell row 5x5
Chin-ups 3x max
Dumbbell curl 3x8-12
Jack-knift sit up 3 x max

Legs 2

Deadlift (0-2), 3x3-5, 1x5+
Squat 3x8-12
Straight leg deadlift 3x8-12

What do you guys think? Are there still some flaws in my approach I should keep in mind?

cardio morning, gym afternoon/evening, or other way around. Usually a bitch to do in the same session so i isplit it like that

Thanks, man, I was a bodyweight fag so my pull-ups are strong. I do them neutral grip because of my shoulders though, this will probably decrease some of the miring.

Deadlifts destroy me, man. I can't recover good, I don't progress good, the squat goes to shit. I like them and I will certainly do them again, but what doyou think will suffer the most if I don't do them for a month and focus on squat?

Why do you do deads in hypertrophy range, man? I'm not anything special in terms of diddlys but I think it's unnecessarily taxing. Also, you can switch the type of curls in the two pull days.