r8 this routine and others and post your own routine
Josiah Young
Fullbody (M-W-F) > Bulgarian Split Squat 3x8 > Weighted Chinups 3x6 > Weighted Pushups 3x6 > Front Lever Rows 3x8 > Dips 3x10 > Hanging Leg Raises 3x10 > Hammer Curls 2x10 > Lateral Raises 2x10 > Tricep Dips 2x10
Jeremiah Foster
bump looking for a good routine where i can build muscle and look like a king what's your goal with this routine?
Jaxson Jenkins
>A Arms + shoulders
>B Back + tits
Elijah James
OP here, my goal is to get strong n big while not looking like Rippletits
Jacob Perez
I do 50 pullups every day and nothing else
Will I make it?
Brody James
>no benching user, I....
Gabriel Campbell
Has anyone completely dropped squatting from their routine? It's the one lift I absolutely dread, I'm at 3pl8 1rm
Hunter Thompson
what routine is good if i wanna look like this? there's free memes in it for the man who helps me
Elijah Johnson
by analyzing his physique, dude did lots of chest + lat work with emphasis on core for accessories so basically a lot of chest movements, bench pressing + isolations, and pullups and rows for lats. His arms lack thickness though....
Henry Mitchell
Man, why is finding a routine that works for me so hard? I HATE THIS
Daniel Brown
His LP is fine, as far as ways you could alter it to get bigger/stronger, here's what I'd do.
>make your OHP on both days 3 sets instead of 1 >do curls one day upper day, do LTEs the other >don't do leg extensions, front squatting after back squatting has the exact same stimulus, try split squats or lunges instead of front squats and some sort of hip hinge like hyperextensions, GHRs or ab work instead of leg extensions >switch up your supplemental lifts some days
Jonathan Taylor
id also try not to train my traps.. he has not traps and it improved his physique
Aaron Kelly
>OHP suggestion seems like a good idea >For the LTE part, Candito said doing extra tricep work could impede recovery, thoughts? >by leg extensions I meant leg curls, the one where you bring your legs up >so by switching up supplemental lifts, means for example do BB curls one day and hammer curls the other?
Lincoln Adams
Tuesday: Shoulders and biceps Wednesday: Legs Thursday: Shoulders and back Friday: Chest and triceps Saturday Back and Biceps Sunday: Legs and chest
Extra tricep work, especially on the second day won't impede recovery. I much prefer some kind of proper hip hinge to leg curls because you'll be using your glutes as well as hamstrings, your lower back, and it has better carryover to main movements like squats and deadlifts. And yeah that's because what switching the supplemental lifts means, like your horizontal and vertical pulls don't always have to be barbell rows and pullups, you can do like chinups and cable rows, hammer curls and barbell curls, lunges and split squats that sort of thing.
Asher White
goal?
Gavin Rivera
hypertrophy and strength. currently gaining weight
Dominic Cruz
Full body AxBxA.
A: Overhead Press 3x5 Deadlift 2x5 Weighted Chinups 3xF Calf Raises 3x12 Lu Raises 2xF Hammer Curls 3x8 superset-> Bicep curls to failure with 10 lb less Farmer Walks 1xF
B: Front Squat 3x5 Close grip bench press 3x5 Dumbbell Shrugs 2xF Lat pulldowns 1xF Face pulls 3x15 RDL 2x8 Skullcrushers 2x12 Tricep rope pulldowns 2x12
Michael Green
I can't really alternate rowing movements since homegym, really the only rowing movements I can do are BB Rows, DB Rows, Chins and Pullups I'll try your point about replacing the squats adn adding LTE's ,thanks for the help brah Veeky Forums has been helpful today, maybe cause I posted this thread in /plg/
Julian Foster
Ohp is only 1 set for easier progression and intra-workout recovery. Add more sets of ohp/triceps to your control day if you think you can handle it, but your strength upper day should remain unchanged.
I'd drop hamstring curls in favour of hypers or rdls on your lower strength day
Thursday Dia 3 Overhead press pyramid 5/3/1 superset with pull ups Dips 3x10 Barbell row 3x10 bicep exercise 3x10 Face pulls 3x20
Friday Dia 4 Depth Jumps 3x5 Deadlift pyramid 5/3/1 Front Squats 3x10 One-Leg Press 3x10 abs
this is the rutine im gonna be doing in one mont, i've just finished candito 6 week program, it give me great results on the squats and added 10 pounds on my bench, it did pretty well, but i just started training seriously after one year of fucking around with a bad routine, so there's that
Gabriel Watson
glad to here about the success on the Candito program brah
Lincoln Ross
Doesn't look bad, you'll do good lad.
Adrian Davis
Guys everyone keeps saying this routine is bad but what's really wrong with it?
I put it together from info on exrx.net
Adam Perry
thanks brah lets get fuckin swole, we're all gonna make it
Andrew Long
Has anyone done built like a bad ass? How would you rate it?
Liam Roberts
trips CONFIRMS we're all gonna make it
Oliver Torres
Posted this in QTDDTOT, got an answer to do canditto strenght/explosive 3day routine but can't find it. Any help with that or the request below? Thank you
I'm switching off a PPL routine into a more strenght/cardio/bodyweight based one. Is pic related good? On rest days I'd do boxing 3 times a week and the 1 day where there'd be neither lifting or boxing I'd go run in the morning and swim in the evening. Possibly run more times a week, as much as I could.
A; boxing; B; boxing; C; boxing; swimming+running/rest Good idea?
Asher Myers
wonky. you got a poorfag home gym? not if you don't allow yourself to go beyond 50 football/10
no set routine, but typical push day right now >push/rear delts day bench 135 x4, wide grip x4, narrow grip x4 185 x6 205 x6 225 x6 245 x4 245 x4 OHP 95 x6 115 x6 135 x4 135 x4 DB kickbacks 25s x8 30s x8 25s x8 20s x12 lateral db flye 30s x6 30s x8 30s x6 drop 25s x6 drop 20s x6 bent over barbell row 115 x8 135 x8 135 x8 115 x8 115 x8
Carson Barnes
canditotraininghq.com/free-programs/ download Candito LP, the strength/ explosive program is in that file. Its actually a 4 day program, but you can make it three, he says how to somewhere in there at the end
Nolan Reed
I'll look into it, thank you. Is it the only good routine to do for the goals I've got?
D: 5x3 OHP 3x6 Bench 3x6-12 Arnold Press lmaotriceproutine
Camden Bailey
I kinda want to add power cleans but idk where to put them
Camden Diaz
explosive legs + a cardio base, which strength/power develops, will def help ur boxing and swimming power cleans are a lower exercise, so my guess would be A or C
Angel Nguyen
what the fuck am I reading
Carter Hughes
I'm looking for a deadlift centric 3 day a week routine, any suggestions?
pepper in cardio on weekends, I get enough at work
and then another leg day to make a 4 day schedule, usually a rest day after each upper body day
Josiah Perez
OHP, deadlifts and squats every workout, 3 workouts every week. 30 minute conditioning sessions on 2/4 off days. 5 sets of near max rep Pull-ups on conditioning days
A) Bench Press 5x6 Squat 3x5 OHP 5x6 Incline DB Bench 5x6 Lateral Raises 3x8
B) Deadlift 3x5 Row 5x6 Bicep Curl 3x8 Neck Curls 2x12 Neck Extensions 2x12 Grip Work
Logan Garcia
I would cut sumo deadlifts off and do power cleans+front squats on A and heavy squats and deadlifts on C
Isaiah Phillips
3x3 or 5x3, I've read programs and this seems to be the standard
Thomas James
That works, but doesn't doing deadlift or squat after the other just kill you? I was kind of worried about not getting decent sets on one after completing the other. Should I just grow some balls and deal with it?
Connor Edwards
to clarify a bit my 3x6 sets are pretty light usually but my 5x3 sets end up being max effort
Liam Cook
Isn't doing dls and squats so sooner after each other retarded? Also no triceps or lats?
Jacob Ross
>Isn't doing dls and squats so sooner after each other retarded? Not really. Your legs and core recover very quickly. If your nutrition and rest is on point, you could theoretically squat every day. >Also no triceps or lats? I figure three different pressing movements kind of eliminates the need for isolated tricep work. And I am getting lats, that's what rows do.
Noah Bennett
>residual tricep work is as good as isolated tricep work go do some proper cable extensions with your elbow pushing against your side, tell me that bullshit again.
Charles Flores
>explosive legs + a cardio base, which strength/power develops, will def help ur boxing and swimming
okay, thanks, here is what I came up with, is it okay? I've put in neon green the excercises which I don't think I've put where they belong
Caleb Lewis
Not really, candito lp program for example have them in the same day, but it's less volume (squat 3x6 and deadlifts 2x6) that's up to you, but 5x3 heavy deadlifts seems like an overkill to me, just like the 3xf pulls, i would just do 3x10 and then start adding weight, unless you cant do 10, then it's okay
3 times a week the same thing but in different order and sometimes don't even squat because i don't like it. I've been going to the local gym for two weeks now because doing street fitness in the winter is suicide so decided to give the gym a try but didn't want to leave all calisthenics so i added a bit in my program.
Ethan Bennett
We should do routine threads where people post their routine and their current body
Aiden Martinez
I'll try that. thanks user.
Juan Sullivan
>>Pullups 1x6
Parker Johnson
I'm stealing your routine and adding some good shit to it cunt. Also cutting a day off cuz i'm only doing 5 max. Need to give my body rest
Tyler Ross
look at where that red fucker inserts at the top and tell me you can fully contract the muscle with regular pushing movements
Noah Ross
Recommend beginner routine for gaining muscle pls
Kevin Parker
SL 5x5 SS
Camden Wood
Okay, but why either of them if the goal is hypertrophy?
Muh volume.
Ethan Roberts
What does Veeky Forums think about the PPL routine on >reddit PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
Luke Gray
Lyle McDonald buking routine. It's very good for hypertrophy
Dominic Phillips
it's shit, you're going to burn out very quickly doing AMRAPs 6 days a fucking week
guy who wrote it just slapped together some shit that sounded good in his head but never actually tried it
Luis Jackson
It's all in the sticky. If he doesn't want to read it he might as well do these routines
Thomas Wood
>day 1 bench press 4x6 ohp 4x6 >day 2 squat 5x5 >day 3 lat pulldowns 4x6 bent over barbell rows 4x8 >day 4 deadlift 6x4
Austin Morgan
What would you recommend something like it? I like PPL routines? Any examples?
Austin Nelson
also go jogging like 10 minutes a day
Parker Morgan
A beginner's MRV and minimum effective dose are very close together. You can do literally anything and gain mass and strength for the first few months. That said, if you're not taking an intelligent/structured path with your programming you'll stall soon after that and have a lot more trouble making progress than before.
For a beginner, strength is size and size is strength (the same holds true for any lifter though).
Elijah Wilson
if you insist on doing a PPL look up lyle mcdonald's generic bulking routing PPL version (same as the GBR U/L but spread out over 6 days with a tiny bit more accessory work, see attached pic) or coolcicada's PPL
why PPL is good on paper: take the volume you would be doing in 4 days, maybe add a tiny bit to it, and distribute it in such a way that you are much fresher for your big compounds
why most PPLs are shit: they add way more volume to each day so you just end up running yourself into the ground, not taking into account that (as lyle puts it) everyday is kidney day (recovery has a systemic component)
Day 11 Straight Leg Deadlift - 5x5 Calf Raise - 5x10 Squat - 5x10
Day 12 Rest
Hudson Rodriguez
So if PPL is shit what other split routines are there? Due to my gym being at work and other commitments i only will be able to go 4 days per week, what would you recommend? I am trying to build mass/hypertrophy mostly.
Thomas Gomez
U/L or full body 4x per week are unironically your best options.
Mason Collins
I would recommend 4 days upper/lower split, (p.h.u.l, candito lp hypertrophy program, etc)
Lucas Taylor
i never said PPL is shit, only that most implementations of PPL are shit
if you only have 4 days PPL is out of the question completely for you (you need at least 6 days a week to have 2x frequency on everything with a PPL), your best bet is an upper lower
do lyle's generic bulking routine, add in lateral raises and face pulls and direct neck training on upper days
Evan Cruz
Mon: Squat 3x5 Bench @60% 3x10 Weighted Chins 3x5 Lat Pulldown 3x15 Leg Raises 3x15 Farmer Walks 3
Legs 2: 3x5+ High Bar Squat 3x5 Front Squats 3x12 RDLs 3x12 Torso Rotation 3 Sets Leg Raises
Last time I posted the only feedback was that I was doing too many accessories. Do you think I’m getting enough ab work?
B: 200ish S:225+ D: 300ish
170 pounds BW, up 35 in the last year and a half. 6ft.
Kevin Nguyen
Way too much volume.
Nice laundry list.
Ryan Ortiz
I know, right? It's the human body, not a chemistry experiment. People act like the numbers matter more than effort, full contractions, and thoroughness of exercise.
Blake Evans
>hypertrophy program >too much volume haha what a faggot.
Chase Moore
Even weeks are AxBxAxx Uneven weeks are BxAxBxx All tuesdays and thursdays are calves/abs All saturdays are traps/insanity training
Saturdays: Barbell Shrugs, 5x3-5 Wrist Roller, 3x3 Insanity Fit Test
Workouts A & B are just a variant of a stronglifts, with difference being more focussed on heavier weight (1x5, instead of 5x5), and i added specific bicep/tricep work Calfs get alot of work, since they are my most difficult part abs need some more work too, cuz a strong core is important Insanity Fit Test cuz its really good HIIT
Ethan Perry
Any suggestions on what I should cut out?
Also, if I have the time to do this, is it really hurting my progress? My question is am a overtraining muscle groups?
My goals are to look good and try and hit 1/2/3/4 before summer.
Easton Gonzalez
Monday: Check Veeky Forums Tuesday: Post on Veeky Forums Wednesday: Comment on Veeky Forums Thursday: Mirin on Veeky Forums Friday: Fat to Veeky Forums Saturday: Shitpost on Veeky Forums Sunday: Consider reading the Veeky Forums sticky
Alternate the workout xAxBxAxB etc but squat tues and sat and deadlift on thursdays, Made some pretty goo dgains with this. All final sets are AMRAP.
Austin Rivera
You don't understand training principles, fuck off.
First, deadlift is primarily a lower body exercise. Second you don't need to do bench and dumbbell bench and chest flies all in the same day. You're not going to recover from that if you're actually moving a decent amount of weight. Third, there's no reason to back squat and front squat in the same workout, they both have virtually the exact same muscle activation. Finally, doing AMRAPs 6x per week is going to very quickly lead to you stalling, and not making progress. I wouldn't even run PPL unless it was much more minimalistic. You're better off doing a full body routine or U/L. You'll recover better between sessions and make progress faster.
Cameron Thompson
okey, time to correct your mistakes: you absolutely have to do bench/incline/flyes in the same workout, but do heavy work 1 workout, lighter the next back and front squat do NOT have "virtually the same muscle activation" back squat uses more hams, where front squat almost completely ignores them, and instead focusses mostly on quads
my tips: do deadlifts on leg days, and replace deadlift on pull day with rack pull, those work the back more
Tyler Jenkins
thanks for the advice!
Jacob Ross
I don't know how to interpret this Well, considering pressing movements can be strengthened without tricep isolation, triceps can get stronger without being isolated, so what's your point here?
William Baker
Can anyone tell me how good/awful this is?
Joseph Thomas
He's so small and weak, he doesn't need to do 2 different benching variations and flys in the same workout. That's way more than the minimum effective dose and more than the optimum amount of volume before gains asymptote.
There is literally no difference in your bar position in terms of muscle activation. Your torso acts a lever and your hip joint is a fulcrum. Changing the bar position changes the lever arm, and torque on your knees, but doesn't change anything else, you're still using the same action to stand back up. Your hamstrings stabilizing muscles during the squat, they stay the same length throughout the movement because they work antagonistic to the quads. Your quads extend the knee, your glutes extend the hip, and your hamstrings keep them stabilized, regardless of bar position. Stop spreading misinformation.
