ITT: We post our routines and rate each other's

I appreciate the help, user. What's the app called?

Upper Body A

>Either weighted pull-ups or BOR, 2x5, 3x3
>Upper pec fucker* 3x10
>DB BP 2x10
>Hammer curls or Conc. Curls 2x6
>Skullcruchsers 2x6
>Lateral raise (bands) 2x10 + static hold
>Front raise (bands) 2x10 + static hold
>Face pulls (bands) 2x31

Lower A

>BG Split Squats 5x10
>Hip thrusts 5x10
>Depth Jumps 3x6
>Bicycle crunches (with legs held 45 deg to gorund) 3x30-40
>Planks 2x60s
>Side bends (bands) 2x30

Upper Body B
>Same as A except back movement, curls and SCs are all at 10 reps

Lower Body B

>Power Cleans 2x6 (form focus), 3x3-5
>Hip Thrusts 5x10
>Depth Jumps 3x6
>Ab shit same as before

I have a shoulder injury ( that is almost healed, thank fuck ), that's why I don't OHP or go heavy on upper body push movements. This is also the reason for using bands with shoulders (though I do like bands a lot for shoulders, might just keep using them for that)

The upper chest fucker exercise is one I saw once but cant remember the name of. You use a barbell that's stuck in a corner like a t-bar row, except you get under it and hold the end between the heels of your palms, then press from under your chin all the way up. I have a severely lagging pec minor, that's why I give this so many sets/reps/ It's a solid exercise desu

StrongLifts is the app

{cont}

I should mention I use a severely limited home gym. No squat rack etc.

Also I throw in some banded SLDLs instead of hip thrusts sometimes

God bless you user

Why are qorkoitrs posted here always so small? I'm usually in the gym 2 to 3 hours. Most of this would take 30 to 50 minutes.

The goal of being in the gym is to work towards muscle failure, lifting longer doesn't necessarily mean lifting better

you don't need 5 days a week as a natural
three days a week full body like SS or GSLP is fine, or even Alpha Destiny's Novice Program is perfectly fine

don't overcomplicate stuff. no reason to

PUSH:
>bench press 3x5
>OHP/incline bench alternate days 3x5
>dumbbell side lateral raise 3x10-12
>rope pushdown 3x10-12
>overhead dumbbell extension 3x10-12
>db shrugs 3x10-12

PULL DAY
>deadlift 3x5
>pull ups 3x8 (working towards 3 full sets of 8 before adding weight)
>seated row 3x10-12
>face pull 3x10-12
>hammer curls 3x10-12
>bb curls 3x8-10
>reverse bb curls 3x8-10

LEG DAY
>bb squat 3x5
>leg press 3x8-10
>hack squat 3x8-10
>hamstring curls single legs 3x10-12
>calf raises 5x10-12

anything you'd change about this? my OHP sucks and feels like it isn't going up. also any tips on side lateral raises would be appreciated because they never really feel right.

pull day i'm thinking about changing it up and putting bb rows somwhere; thoughts on that?

leg day feels like it could use some tweaking too, any input on that?

any routine help is much appreciated

What are your lifts? And as far the program goes I'd change everything about it.

You're doing Push Pull Legs 3 times a week. That means you're only doing each muscle group 4 times a month. That is insanely horrible frequency and it will take you years to get anywhere.

the number of hours spent in the gym doesn't equate to gains. you can spend under an hour in the gym and make better progress than someone who spends 2 hours 5 days a week

sorry should've mentioned i'm doing PPLPPLX, not PXPXLX

oh and lifts are in lbs:
Bench: 150lbs
Squat: 200lbs
DL: 230
OHP: 80lbs

for 5 reps

bro, those numbers are way to low to even think about doing some high volume PPL thing...you'll just be spinning your wheels.
stick with a fullbody 3x a week.

Straight from the man himself

Day 1
Squat x1 @8, 5x3 @93% single
TnG Bench x1 @8, 4x8 @80% single
Lunges/split squats/belt squats 4x10 @8
Vertical pull of choice 4x8 @8
Tricep extension of choice 4x10-12
Reverse hyperextension 4x10

Day 2
Comp Bench x1 @8, 5x3 @93% single
Deadlift x1 @8, 4x8 @80% single
Romanian/Stiff Leg Deadlifts 4x8 @8
Horizontal pull of choice 4x5 @8
Bicep curl of choice 4x10-12
Ab work

Day 3
3ct paused bench x1 @8, 4x3 @88% single
Squat x1 @8, 4x8 @80% single
Close grip bench press 5x10 @8
Wide grip/feet up bench press 5x10 @8
Vertical pull of choice 4x5 @8
Reverse hyperextension 4x10

Day 4
Deadlift x1 @8, 5x3 @93% single
Floor Press x1 @8, 4x8 @80% single
Push press 4x10 @8
Horizontal pull of choice 4x12
Bicep curl of choice 4x10-12
Ab work

If target weight for a single is at prescribed RPE, add 5 lbs to target weight of top single of the next workout that lift is preformed. If RPE is not reached, add 10 lbs instead. If RPE is exceed, lower 5 lbs.

I do lat raises at least twice a week too.

this is a joke right? this will run any natural into the ground and is literally snap city: the program

> alternate dumbell/barbell different days
worst piece of advice ever.

> high volume shoulder isolation and close grip bench on wednesday
> high volume bench and incline bench on thursday
oh, good bye shoulders. I'll miss you

> heavy deadlift and high volume hang cleans on wednesday
> high volume squats and leg isolation on thursday
goodbye legs and lower back

pretty cool, what are your lifts?

Best in a gym or in a meet are 520/320/570 s/b/d, and my best OHP is 200.

Feel like I'm doing this wrong

A:
> Bench 5x5
> OHP 3x8
> tricep extensions 3x8
> dumbbell supinated curl 3x8
> dumbbell hammer curl 3x8
> hyper extensions 2x10
> squats 3x5

B:
same thing, no deadlifts because afraid of snap city

Any advice to fix it is appreciated, I just got a membership this week

I'm just getting started and I am middle-aged and weak AF and I have a bad left knee so I can only do bicycling for my lower body. Here is what I'm doing about 5x a week with 15lb dumbbells:

10x both arms bicep curl into OHP
10x pullover with one dumbbell
10x both arm bench press
100 steps farmer carry
10x each arm tripod row
10x one dumbbell kettlebell swing

More or less I'm doing the exercises from the Athlean-X "8 best dumbbell exercises" video on youtube but leaving out the legs. When all this gets too easy, I will increase the weight from 15lb dumbbells to 20lbs.

With my bad knee, exercises like squats and deadlifts are completely out of the question.

mirin. any tips on raising OHP? I've been doing a lot of paused reps, best is 155x5 with a 2ct pause

What's the point of having A and B days if they're literally the same? Reconsider your programming

Honestly I don't OHP much, but find a good bench program, and use it for OHP instead. I'm quite a fan of Greg Nuckols' 3x intermediate bench programs. Medium or high volume is good. You can find them here.

strongerbyscience.com

What did you guys do after 5x5 SL? Gettin real bored of this programme after 6 months.

>anything you'd change about this? my OHP sucks and feels like it isn't going up.
How about you alternate bench and ohp, and then do incline bench as a volume accessory.

xAxBxAx | xBxAxBx

A:
Bench Press: 3x5
Deadlift: 1x5
Low Bar Squat: 3x5
Chest Accessory: 2x12 (cycle through incline db bench, decline db bench, and chest flies)
Rack Pulls: 2x12
Front Squat: 2x12

B:
Over Head Press: 3x5
Pull-ups: 3x5
Low Bar Squat: 3x5
Chin-ups: 2x12
Hip Thrusts: 2x12
Shoulder/Tricep Accessory: 2x12 (cycle through db military press, db shoulder complex, and lte/close-grip bench superset)

And I'm gonna be starting this after a few more months:

>Pull A
Diddlies: 1x5
Rack Pulls: 4x12
Chin-ups: 4x12
BB Wrist Rollers: 3x33
Neck Curls: 3x33

>Push A
Overhead Press: 3x5
DB Military Press: 4x12
DB Shoulder Complex: 4x12
EZ Bar Tri Complex: 4x12
Chest Flies: 4x12

>Legs
Back Squat: 3x5
Hip Thrusts: 4x12
Ab Complex: 4x8
Calf Raises: 3x33
Cardio: 1xF

>Upper
Bench Press 3x5
Pull-ups: 3x5
Incline DB Press: 4x12
DB Rows: 4x12
Decline DB Press: 4x12
Hammer Curls: 4x12
BB Shrugs: 4x12
Upright Rows: 4x12

>Lower
Power Cleans: 5x3
Front Squat: 4x12
Ab Complex: 4x8
Calf Raises: 3x33
Cardio: 1xF

abs when I can, usually hanging leg raises, last night I started doing hanging toe touches
and calves I usually use the stepper machine
and I add drop sets when I feel like it

xABxABx
A
>Bench Press 3x6
>Incline Bench Press 3x6
>Overhead Press 3x6
>Weighted Dips 3x8
>5km Run
B
>Deadlift 3x6
>Barbell Row 3x6
>Upright Row 3x6
>Weighted Chinups 3x8

Anything wrong with this? Any way to improve it besides adding sqauts? (I'm home gym and I don't have a sqaut rack)

ABxABx
A:
>hip thrusts10x5
>lunges 10x5
>squats 5x3
B:
>good mornings 8x3
>squats 10x3
>deadlifts 5x1

waist 28"
butt 48"

lunges with DB? since you dont have a rack

IF YOU ARE A GIRL(MALE), PLEASE BE IN

LONDON
O
N
D
O
N

LONDON
O
N
D
O
N

A
Squat 4×5 working, 4×10 light
Bench, 4×8
Dumbbell press, 4×8
Shoulder press, 4×8
Skullcrushers, 4×8
Calf raises, 10×10

B
Squat 4×5 working, 4×10 light
Barbell rows, 4×8
Lat pulldown, 4×8
Pullup, 4×10
bicep curl, 4×8-till failure
Calf raises, 10×10

AxBxAxBx

I occasionally throw in some additional leg stuff, like leg press or stiff leg deadlifts
I may switch around some stuff, like OHP instead of shoulder press with dumbbells

...

A
Zercher lunges5x5
Z press 10x3/3x12
Chest supported rows 3x10
Pistol squat 3x10 (keep that knee health and stability)
Ring muscle ups 3x8
Face pulls 3x20
B
Weighted dips 3x5/10x3
Weighted chin up 3x5/5x3
Deadlift 3x3/5x2
Ab wheel 3xf
Back extensions 3x10
Face pulls 3x20
I start each session with calves and L sits along with an extensive warm up. High rep band pushdowns and curls after every workout followed by light stretching. Been doing this 3 times a week and making PRS like crazy. When I stall on these exercises I'll switch them out.

Ppl split
Plz r8

A
>5x5 bench
>5x5 curl
>3xf plank
B
>10 min brisk jog
>3x100 hill sprint
A2
>5x5 bent row
>5x5 ohp
>3xf plank
B
>10 min brisk jog
>3x100 hill sprint

Reg park's beginner but with more accessories of cable concentrated curls, LPD, wrist curls and abs

Long time fatso hero starting to lurk Veeky Forums again after a couple of years of letting myself go and being a fat fuck. Do you guys recommend doing a 1x5/5x5 upper/lower body workout? Thinking about starting with two days a week at first but ramping it up to 4 once I'm not a weak shit. I'm not in the gym right now but, I've build a squat rack, bought a couple of barbels, a bench and I have around 160kg of weight lying around.

Primary goal is losing weight of course but I'm not trying to rush it. Just want to make sure I keep my routine and do my exercises before anything else. I'm already changed my diet btw.

Candito linear. Making solid progress and my form is great.

Deads are getting tough at 2x6, will need to use belt soon.

How did you come up with this absolute bollocks?

I do it after my MMA practice, 3x week
ABA BAB
r8 plz

A:
>back squat 3x5
>front squat 2x12
>pull up 4x10 + dip 4x15
>curl variation 3x12

B:
>deadlift 1x5
>db row 3x12
>db bench press 3x10-12
>romanian deadlift 3x10-12
>rope pushdown + curl variation 3x12

Day 1:
Bench
Curl
Tricep

Day 2:
Pull ups
Shrugs
Abs

Day 3:
Trap bar deadlift
Shoulder press

This is the best routine
Trap bar deadlift covers for the quads aswell so i dont need to squat
I atranged everything in a way that lifts dont affect each other.

If you bench and ohp in the same workout you are stupid. One will affect the other

>How did you come up with this absolute greatest routine ever?
Ftfy

>shit volume
>only two compound movements
>only arms and lats worked
>the rest terrible cardio
Yeah, no glaring holes at all, totally awesome routine bro. Post results

what is this meme

Workout A
>Bench 3x5
>Pendlay Row 3x5
>Squat 3x5
>Dumbbell Flyes 2x10
>Reverse Flyes 2x10

Workout B
>Overhead Press 3x5
>Weighted Chinups 3x5
>Deadlift 1x5
>Side Lateral Raise 2x10
>Dumbbell Curls 2x10
>Dumbbell Tricep Extensions 2x10

Some amount of cardio tagged on the end of each, depending on time/energy

My working week is 10 days long, so looks like AxBxAxBxxx

Gonna hit the gym for the first time tomorrow. Have no idea what I'm doing. My goal is to build maximum muscles so I can stop being skelly. Here's the routine I plan on doing. How retarded is it? What should I change? Plz no bully:

Sun, Wed - Legs & core
Mon, Thurs - Chest, Shoulders and Tris
Tue, Fri - Back, Bis and Forearms

Chest
> Barbell bench press
> Incline dumbbell press
> Decline dumbbell press

Shoulders
> Military press
> Side lateral raises

Arms
> Chin ups
> Supinated bicep curl
> Vertical tricep dips
> Tricep pulldown
> Palms down & up wrist curl

Back
> Pull ups
> Deadlifts
> Barbell rows
> Shrugs

Legs
> Squats
> Lunges
> Hamstring curls
> Hyperextension
> Calf raises

Core
> Sledgehammer swings
> Suitcase carry

I like it, but probably because it's the same concept as mine, with couple differences.

Don't push your self to hard anno

read the sticky

no point in doing a million isolation exercises when you've never trained before.

no

no...what?

no your routine is fine
no don't worry you'll achieve maximum gainz
no you're penis is probably ten inches long so why bother training

You're going to rape the fuck out of your body doing that many exercises as a DYEL. You don't know what the fuck you're doing, why do you think making your own programme is a good idea?

GSLP for a month then add some accessories to help build your main 4 compounds

>ohp
>bench
>squat
>deadlift

stay on gslp w/ accessories for 5-6 months

no...your bait is weak

no your routine is not fine
no do worry youll never achieve any gainz
no your penis is probably average so do bother training because people who lift for women are fags

1) its not bait
2) my second post was clearly a joke

A (Chest & tricep)
>Bench 4x7
>Incline bench 4x7
>cable flys downward 2x15
>cable flys upward 2x15
>skullcrushers 3x7
>pulley tricep extensions 3x10

B (delts, traps & "legs")
>OHP 4x7
>Squats 4x7
>shruqs 3x7
>side raises 3x10
>facepulls 3x15

C (Back & bicep)
>pullups
>deadlift 4x5
>rows 4x7
>Lat Pulldowns 3x10
>curl bar curls 3x10
>supported curls 3x15

how long do you spend in the gym per session? how many times a week?

So I've been doing a shitty self made routine for a while now, after browsing fit I realise I need to correct it. Should I just start over and do SS? I feel like a lot of the routines here are too small and only do 4/5 exercises a day

alot of that also depends on recovery time, goals, diet, schedules, etc.

how long is a while? what are your lifts? how old are you? whats your bf% estimate? got any pictures?

A while is a year and a half. I'm British so I'm converting these weights from kg to lbs
>flat bench 132lbs
>incline bench 110lbs
>squat 176lbs
haven't been doing deadlifts
I'm 20, weigh 168lbs, no idea what my body fat is
>pic related

>Year and a half
>Lmao1pl8 bench and lmao1.5pl8 squat
That's just sad dude. Did you start with less than the bar or something? Or is this just the result of shitty programming? Also you look like you have a great frame and masculine features. And are you balding at 20? Anyway, if you sort out your programming and eat/sleep good you should look pretty good.

i know, i only started checking out Veeky Forums a week ago and realised how retarded my routine was which is why im asking for help on how to fix it. the main issue is there hasn't really been much progression to my routine. my hair is starting to recede at the front a bit yeah. eating and sleeping is fine, average 8 hours every night, i only drink water, eat veg, eggs, brown rice/bread and meats. still snack on junk food too much though. glad to hear my frame is good though, means i can sort things out and get to where i want to be

bf is probably around 18%

read the sticky and do a strength programme like starting strength for a few months until you get a good solid base. with those numbers you have some progression to do fairly quickly.

use myfitnesspal to track calories and make some kind of a plan/structure. a year and a half presumably trying to bulk and having those numbers with that muscle means youre probably not eating enough/well enough

alright, thanks for the advice. what would you recommend for progression? how often and how much? ill look in to the app too, i think its an issue of eating too little rather than poor quality food

I would really appreciate any input.

AxBx

Day A
5x5 Bench Press
3x8 Incline Bench
1x5 Deadlift
3x8 Weighted Chin-Ups
3x10 Barbell Curl
3x10 Facepulls

Day B
5x5 Standing Military Press
3x8 Arnold Press
3x8 Decline Lying Tricep Extension
3x5 Squat
3x8 Front Squat
3x8 Stiff Leg Deadlift

i think your shoulders are going to ache

I'm doing a 6 day PPL, but I'm considering doing kickbox on sunday and another day in the week. How should I modify my PPL?

cut some accessories, stretch alot in between, do alot of mobility work, eat alot more than you think you need.
depends what kind of kickboxing you mean, as in how serious youre going to take it. Alot of my friends do Kyokashinkai and kickboxing and theyre pretty wrecked if they do just that every day

pls do rate

monday 1h
dumbbell press 3x12
lateral raises 3x12
press machine 3x12
reverse curl 3x20
wrist curl 3x100
crosstrainer 20mins

tuesday 1h30m
zercher squat 6x1 + PR
seal row 4x5 + PR
dumbbell curls 3x12
lateral raises 3x12

wednesday 1h30m
press 4x5 + PR
reverse bench 4x5 + PR
jefferson 6x1 + PR
lateral raises 3x12

friday 1h
dumbbell curls 3x12
bicep machine 3x12
lat cable row 3x12
lat pulldown 3x12
lat machine 3x12
lateral raises 3x12
crosstrainer 20mins

saturday 1h
triceps machine 3x12
triceps pulldown 3x12
reverse curl 3x20
wrist curl 3x100
lateral raises 3x12
crosstrainer 20mins

sunday 1h
leg press 3x12
ham curl 3x12
quad curl 3x12
ab machine 3x12
oblique machine 3x12
lateral raises 3x12
crosstrainer 20mins

WEEK 2

monday 1h
dumbbell press 3x12
lateral raises 3x12
press machine 3x12
reverse curl 3x20
wrist curl 3x100
crosstrainer 20mins

tuesday 1h30m
zercher squat 6x1 + PR
seal row 4x5 + PR
dumbbell curls 3x12
lateral raises 3x12

wednesday 1h30m
press 4x5 + PR
reverse bench 4x5 + PR
jefferson 6x1 + PR
lateral raises 3x12

friday 1h30m
zercher squat 6x1 + PR
seal row 4x5 + PR
dumbbell curls 3x12
lateral raises 3x12

saturday 1h30m
press 4x5 + PR
reverse bench 4x5 + PR
jefferson 6x1 + PR
lateral raises 3x12

sunday 1h30m
zercher squat 6x1 + PR
seal row 4x5 + PR
dumbbell curls 3x12
lateral raises 3x12

lmao wtf is this mess

horrible brosplit/10

>lateral raises 3x12
>every day

goodnight sweet prince

1-1.5 hours three times a week

You will never ever make it

3 day brosplit (leg/shoulders, back/triceps, chest/biceps) revolving around improving my main lifts (5x5 squats, ohp, bench, deadlift) with supplemental exercises for aestheticc. Only at 165 bench/squat and 245 deadlift but I'm making progress. Feels nice

MON
>weighted pullups
>weighted dips
>military press
>squats
>cable row
>faggot flyers (don't know what they're called, you make like a bird)

WED
>weighted pullups
>dumbbell bench
>military press
>deadlifts
>cable row

FRI
>same as monday

All else is rest, though I walk a lot at work etc

PLEASE RATE I DON'T EVEN KNOW

Would you recommend it for a novice?

Disgusting.

Mo: Rest
Tu: StrongLifts
We: Boxing
Th: StrongLifts
Fr: Rest
Sa: Stronglifts
Su: Running or cycling

Diet:
12:00 Oats, mixed nuts
16:00 Protein shake
20:00 big ass meal and Greek yoghurt

ACBCAxx

A:
Squat 3x5
OHP 5x5
Deadlift 1x5+
Pullups 3x15

B:
Squats 3x5
Bench 5x5
Rows 5x5
Dips 3x15
Bicep curls 3x8

C:
Lat pulldowns 3x8
Lateral raises 3x8
Leg Extensions // Leg curls (alternate between workouts) 3x8
Hanging leg raises 3x15
Other Ab work

rate pls, have 5 days because I like going to the gym every morning

Absolutely

Monday
>deadlift pyramid up to my 5rm
>pull ups to failurex3
>t bar rows 3x8

Tuesday
>cardio, generally sprints or a distance run

Wednesday rest

Thursday
OHP 3x5
Dumbbell lateral raises 3x5
Close grip bench 3x5
Weighted dips 3x10

Friday
Bench press 3x5
Incline bench 3x5
Bicep curls 3x8
Chinups to failurex3

Rate please, I saw good results for a while doing this but I would like some advice to improve upon this.

the only issue is i don't really have a way of doing weighted pullups/dips, unless hanging a dumbell between your feet is actually effective.

That's what I do. Sucks when the gym doesn't have increments of 2.5lb, but you can still make do

okay that's good news, dumbells at my gym increment in 2kg but that should be okay

Thanks sounds logical, just came back from my first kickbox training
>finished training
>overall good experience
>walk a bit too fast to the lockers
>floor is wet
>slip and sprain my ankle pretty bad
damn it, great start