Routines General

>1 Chest/Back
barbell Bench 20/12/10/8/6/4
Lat puldown 20/12/10/8/6/4 or pull-ups (to faliure)x5
Dumbbell flyes 12/10/8/6/4
cable rows 12/10/8/6/4
Incline barbell bench 12/10/8/6/4
one arm dumbbell row 12/10/8/6/4

>2 Arms
(superset)
incline dumbbell curl 20/12/10/8/6/4
dumbbell side lateral 20/12/10/8/6/4
dumbbell front raises 20/12/10/8/6/4

Ohp 12/10/8/6/4
barbelll curls 12/10/8/6/4
tricep dips 5x12
behind the neck shoulder press 12/10/8/6/4
tricep cable pushdown 12/10/8/6/4
dumbbell bicep curls 12/10/8/6/4

>3 legs and lower torso
Deadlift 12/10/8/6/4
lower back extensions 12/10/8/6/4
incline crunches 5x12
calf raises 12/10/8/6/4
Squat 12/10/8/6/4
leg raises 5x12
that machine for quad raising 12/10/8/6/4
dumbbell lunges 12/10/8/6/4

I do this 6 days a week, 123123 rest
first two sets are at 70% max weight, then 90%, and for the last two sets i try my max, if i can i add more
the 20 reps are with light weight for warmup
i like to add an abs workout if i have time, like planks, dragonflags, or just leg raises

it's been working great for me, i progressed a lot, but i feel that it isn't ideal, id like some comments to tweak anything,
i like simple dumbbells and barbells, also my gym doesn't have cables or many machines

A FRONT SQUAT heavy 5 (B)
A Leg Press 16 - 40 reps
B SLDL w/ dumbells 24 - 40 reps
B Leg Curl variation (GHR/lying/seated) 60 - 100 reps
C Back Extension SS Abs 60 - 100 reps
C Knee extension 5 x 60 - 100 reps
= 220 - 380 reps.

A DEADLIFT heavy 5 (D)
A Romanian DL 12-24 reps.
B Rack Pull 18 - 40 reps
B Reverse hyperextension 60 - 100 reps
C Leg Curl variation (GHR/lying/seated) 60 - 100 reps
C Abs SS other core work 60 - 100 reps
= 210 - 360 reps

A DUMBELL PRESS 24-40 (A)
A Lat Pulldown 24 - 40 reps
B Front raises 40 - 60 reps
B Chest supported row w/ neutral grip 24 - 40 reps
C Chest flies (shoulder height cables) ~100ish reps
C Rear deltoid flies ~100ish reps
D Triceps 24 - 60 reps
D Rear deltoid row 30 - 40 reps
E Biceps 30 - 60 reps
E Shrugs 100ish reps
= 500 - 600 reps

A CSR w/ supinated, close grip 40 - 75 reps (C)
A Dips 24 - 48 reps
B CSR w/ wide, pronated grip 50 - 75 reps
B Bench variation (not incline) 30 - 60 reps
C Low row or Meadows row 50 - 70 reps
C Chest flies w/ cables at floor level 50 - 70 reps
D Biceps SS Triceps 60 - 75 reps
= 300 - 470 reps.

ABXCDXX = 1230 - 1870 volume total.
I'm content as long as the first two lifts of the day keep rising.
I have volume bloat in upper body day but I don't know how to figure my way out of it: my back has so much more tolerance for training and it recovers retard fast so..

Should I try UPPER PUSH / UPPER PULL / LEGS twice a week, maybe I should at least I could cut my training volume per bout and make sure that I work my back properly.

But I just love the overall feeling I get from upper / lower splits, it feels better than just working one side/part.

Not mine, stole it from another user. I've only been working out for 3 weeks now and I'm enjoying this so far. No idea what aesthetic progress it will give me but I am lifting more already than what I was when I started.

I'm a noob but always wondered why pull/push. Wouldn't your muscles be less fatigued if you did 50% push and 50% pull so you can move more weight? Or is that the goal?

You're asking the wrong guy.

I will say my muscles are always sore with this routine and usually don't stop being sore until the day I start it up again. So I'll do push, then my chest and triceps will be sore during pull and legs, but they'll be good to go by the next push day. I enjoy the routine my only concern is my diet. I pretty much only eat chicken, rice, and broccoli but I'm not sure I'm eating enough.

see You get quite a bit of bloat in your training session and it requires more time, at which point you will start to lose your energy too (especially since you are hitting your upper body from EVERY side, not just back or chest but BOTH).

When you make a push / pull or push / pull / legs split you will be able to stress the scheduled muscle without time bloat and without volume bloat to your upper body and can be sure that you trained it proper.

monday
squat 6x5
bench 5x4
deadlift 4x7

wednesday
squat 5x4
press 6x5
chinups 4x8

friday
deadlift 5x5
bench 6x5
squat 4x8

keep it simple lads

I'm starting to stall on Gryskull's Lp. Stats: 5'9/175cm 145lbs/65kg. OHP:40kg Bench: 72.5kg Squat 90kg Deadlift 110kg (all for 5 reps) What is a good routine to switch to if I don't want to lift more than 4 times per week? PHUL? (goal is hypertrophy)

How long are you in the gym for, like an hour?

a
squat
bench
dumbbell row
incline row
curl
weighted crunch
weighted back extension

b
squat
ohp
incline bench
weighted pull up
weighted crunch
weighted back extension

1 hour 15 minutes
5 min warmups for each lift
3 minute rest periods

youre weak as hell (which is ok bc youre a noob) and underweight (which is not ok if you want to make gains)
gain about 30 lbs or more and get as strong as you can on greyskull. the best way to squander noob strength gains is to run a hypertrophy program early on. dont be that guy struggling to bench his bodyweight after 2 years of lifting because he never got strong before worrying about aesthetics

Yeah I've aready increased my calories, but I'm not able to increase the weight every workout as you're supposed to. So whenever I'm increasing the weight I'll try to add one extra set and one extra rep before I increase again. So if I hit 3x5 I'll try to hit 4x5 and then 4x6 and then I'll increase the weight.

Enjoy your shitty upper back and arms

>keep it simple lads
One back exercise all week, kek

So is it possible to hit 1/2/3/4 (or close to it) with only Greyskull at 5'9/175cm (I also have a small frame, wrists are only 6.5 inches/16.5 cm)?

if you have to increase the volume to continue linear progression, then you have effectively ended your linear progression, and need to switch from a novice to an intermediate program. This is probably not the case for you since you're underweight, so i would reccomend on not making any alterations to greyskull and just keep gaining weight. But if 5kg of bodyweight later you've barely increased your lifts, it's time to switch

upper back: chinups, press
arms: chinups, bench, press
i assume by shitty you mean unaesthetic and not weak. well i dont give a fuck about aesthetics sorry

>the deadlift isnt a back exercise
these are the people giving advice on Veeky Forums

>5kg of bodyweight later you've barely increased your lifts, it's time to switch
Thanks for the advice.
Yeah I forgot to add that I'm not increasing by 1kg every workout, because my gym doesn't have such small plates. That's why I'm increasing the volume and then I increase the weight by 2.5kg. Is that ok?

Maybe. It's not important to worry about hitting some arbitrary number. It's important to get as strong as you possible can on your current program. If you finish linear progression before 1/2/3/4 that's okay, most people don't get their either

>i assume by shitty you mean unaesthetic and not weak. well i dont give a fuck about aesthetics sorry

It's not only about aesthetics. If the majority of you workout is pushing and there's barely any pulling you will fuck up your posture.

>upper back: chinups, press
I'm dying of laughter IRL

>these are the people giving advice on Veeky Forums
b--but deadlifts aren't a back exercise. They are a leg exercise

Deadlift has your back in isometric tension all right, but it sure as hell doesn't substitute actual back training for most people.

Rate mine: ABxAxBx:
A, Push:
Squats 3x6
Bench 3x6
OHP 3x6
Dips 3xF (at 15 reps adding weight)
Weighted calves pushes 3xF
Neck curls/lateral/extensions 3xF
Pushups 3xF
Hip Thrust 3xF

B, pull:
Deadlift 3x5
Rows 3x6
Weighted Pullups 3xF
Bicep curls 3x~12 (supersetted with oblique bends and shrugs with the same dumbbells)
Abs (depends on what I feel like doing)
Forearm twists 3xF
Weighted Inverted rows 3x8-12, gripping on pieces of clothing rather than the bar itself for extra forearm training.

>supersetted with oblique bends
just throw these away and do something USEFUL like these: youtu.be/5eLr2BSBpA4?t=32

total reps of pressing per week: 80 reps
total reps of pulling per week: 73 reps

nothing wrong with that

theres intentionally less upper back work in my current programming block. normally i do rows as well but i wanted to squat 3 times a week, so i dropped the rows

dumbass

>deadlifts arent back training

actually, scratch there's actually 85 reps of pulling each week, meaning there's more pulling then pressing

They're at best isometric training for erector spinae. They sure as hell don't substitute scapular abduction, adduction, elevation, upward rotation or downward rotation nor do they efficiently (at all) uild stuff like rear deltoids, rhomboids, lats.

but yes, it will build your erector spinae which is a good thing, but it's not proper back training at all. back is mroe than 1 muscle.

which is why i do chinups (and usually rows) for rear deltoids, rhomboids, and lats

>85 reps
Your back has 13 different muscles which work in every which way according to your scapulae.

and you at BEST would do SIX AND HALF reps for each of the muscles if you would even hit them evenly (which you don't).

Congratulations for the dumbfuck of the thread award.

rippletits approved

rows weren't even listed in your post, backtracking has started I guess.

Will try them, thanks

Shhh
SS shills don't know any better.
Geared up retards who's failure training methods work ONLY because they are on gear are teaching idiots how to train now.
Just sit back and watch the snap videos.
It's hilarious and educational.

if you read the post you replied to, you would have seen that I intentionally removed rows from my current block so I could have another squatting slot

there are no back muscles left out by doing deadlifts, chinups, and vertical pressing. I don't need to "hit them evenly" I just want to increase the fucking weight on the bar. If I were running a hypertrophy bias then I would do more back isolation, but I'm not right now

Workout A

Bench Press 3-5x5
Squat 3-5x5
Pendlay row 3-5x5
Overhead barbell extensions 3x10
Preacher Curl 3x10

Workout B

Overhead Press 3-5x5
Squat 3-5x5
Deadlift 3-5x5
Close grip BP 3x10
Weighted Pullups 3x10
Skullcrushers 3x10
Bicep curls 3x10

Train 3x a week (AxBxAxxBxAxBxx)

Progression scheme - when i add more weight on compound movements i aim to complete 3 sets and gradually work up to 5 sets (takes 2-3 workouts) then after hitting 5x5 i increase the weight.

>I do not need to worry about muscle balance.
That is your decision. Don't say nobody told you to work out your rear deltoids when your shoulders start to give in at presses, since chinups are not anywhere near adequate training for them to keep up with two presses and the growth they give to front deltoids.

>back isolation.
You are going to eliminate elbow joint, shoulder joint to train your back? Thisshouldbegood.jpg

Still waiting for sumone to critique this

again, this is not a hypertrophy program. this is a strength program. In fact, it is only one week out of a 12 week strength program. You have no context of my personally needs as a lifter, nor do you have any context of the entire program. I have intentionally decreased the upper back work volume to allow more time and energy to be devoted to benching and squatting. I pay very close attention to my personal programming, just as I have been doing for years and have no current muscular imbalances
And it's silly to think that I don't do pulling exercises that don't utilize the elbow and shoulder joint. I guess using the word "isolation" was a mistake, I should have just included the exercises, which are rows (BB and DB), chinups, pullups, and back extensions, which I don't do very often since I like to deadlift

Meh-tier noob program for someone who’s both too special snowflake to do SS or SL, and too scared to just make up their own shit.

Even the guy who deadlifted 500kg IS training his rear deltoids specifically as part of his routine.

It's a basic bit shit tier beginner routine.

and what I mean by
>Even the guy who deadlifted 500kg IS training his rear deltoids specifically as part of his routine.
is that

Just fucking train your back properly ya goof

Beginners should opt out to Juggernaut beginner routine in my honest opinion.

oh my god i absolutely train my rear deltoids and upper back. I am only doing 32 reps of an upper back exercise per week because I have specifically arranged the upper back focused pulling volume to allow for more volume in other areas, which I have already fucking stated, so let me put this goddamn argument to rest
Up until a year ago, I trained for olympic lifting. I did powerlifting training for years before that, but after switching to weightlifting, I basically put my benching on hold for several-month-long periods at a time so I could do oly training only. I later realized that this was a mistake, and that I needed to stop listening to the shitty coach who said I need to focus all my attention on increasing oly lifts and variations and barely do anything else. I had a major strength imbalance in my press and bench press compared to my pulling strength. I have spent the last year trying to catch my bench up to my other lifts, and have prioritized the bench press (and the squat) in my current programming. I don't do as much back work because I don't need as much back work, and I am not as concerned with increasing my upper back strength as I am with maintaining it while I increase my press strength. But you wouldn't know this since we're talking on an anonymous anime image board, and no context is given in the posts

SOmebody help me. I'm weak as shit and can't do barbell rows. Pretend I'm a complete beginner I guess.

What's a program to get me strong but also aesthetic and improve my mobility? I could do SS but it's... so boring after like one week.

Yeah alright.
Heavy-Light-Medium 3x per week
Heavy = 5x5
Medium=sets of 3 or so with long eccentrics and/or pauses and/or explosive concentrics.
Light = 4x8-12
squat bench deadlift every day.
Monday:
>H squat
>L bench
>M dl
>accessories, pullups dips and dumbbell shit
Wednesday:
>M squat
>H bench
>L dl
>accessories
Friday:
>L squat
>M bench
>H dl
>accessories as per
I think this qualifies as DUP?
In future I might change the main lifts for variations, e.g. L squats can be front squats, L deadlifts to Romanian deadlifts and L bench to close grip maybe.
I like it. Heavy to progress weight, different Rep ranges and a focus on eccentrics, ticks 3 boxes.
Dunno why this isn't the go to program for beginners desu. And you could add a saturday vanity day for accessories only if I fancied, maybe Tuesday and Saturday just accessories.

SS will definitely get you strong, given that you're a beginner, and it won't get you "aesthetic" since it's not a hypertrophy program and well, you're a beginner. Youre not going to look like zyzz after only several months of training, regardless of what program you do.
And mobility drills may help you become more mobile, but if youre doing weight training, you really only need to be as mobile as you need to get into the positions needed for the lifts, so don't spend an excessive amount of time trying to become hypermobile, unless you're like a gymnast or dancer or something

>i absolutely train my rear deltoids and upper back
Not according to the routine posted.
>I am only doing 32 reps of an upper back exercise per week because
Because you are retarded.
>pulling volume to allow for more volume in other areas
You have beginner tier volume in your program overall. Only a beginner could get stronger on a program with that low volume. And remind you, your pulling was even higher than your pressing in your program you posted above.

>had a major strength imbalance in my press and bench press compared to my pulling strength
Oh no, the thing with about ~13 muscles has WAY more strength than the front with pecs, front deltoids and tris. Who would've have thought of that?

No prioritization scheme.
Low volume.
Retardedly split excercises.
Ignorance of what the body consists of and how muscles interact with each other.

Definitely a beginner, even if you had trained for years, since you have been training and you are training like a fucking retard.

jtsstrength.com/articles/2016/03/07/considerations-for-beginners/ - do this. It's an actual beginner program by a coach that has managed to train athletes successfully (unlike riptits) and is one of the best all time raw lifters in powerlifting

XAAXAXA
X:Rest
A: 5×5 bench press, 5×5 ohp, 5×5 bicep curls, 5×5 squats, 5×5 deadlifts, some pull ups

R8/h8

why

Why why?

why

Hmm thanks. I am (was) a martial artist and am looking to get back into it which is why I want my mobility to come back. I'll take that into consideration.

>by a literal chad
sounds good.

Chad practices braz-jj

Why?

Why "why"?

Hi guys, I'd love to get some feedback on my PPL routine. I'm planning to do it in an upcoming bulking cycle, but I'm not sure if it's enough volume.

The weekly layout looks like this: P1P1xL1xP2P2xL2

PUSH 1

BB Press 4x8
Cable Flye 3x12
DB Incline Press 3x12
Seated DB Press 3x12
DB Lateral Raise 4x12**
Cable Facepull 4x12**
Cable Overhead Tricep Ext 3x10
Cable Pushdown 4x10
Machine Crunch 3x12
Side Bend 3x12

PULL 1

Pullups 5x6
Underhand Pulldown 4x10
DL 2x6
Cable Row 3x12
Preacher DB Curl 3x12
Hammer Curls 3x10
Shrugs 5x15
Calf Machine 3x12 10secRest between sets

LEGS 1

Squat 5x8
Hip Thrust 3x12
Glute Press 3x12
Leg Curl 5x12
Calf Raises 5x10 10secRest between sets.
Drag Curl 3x12
Machine Crunch 3x12
Leg Raises 3x12
Abs Vaccum 3x10

PUSH 2

Seated BB Press 4x10
DB Rear Lateral Raise 3x12
Cable Upright Row 4x12**
Delt Flyes 4x10**
Rest 2 mins
Skullcrushers 4x10**
Incline DB Press 4x10**
Cable Overhead Tricep Ext 3x10
Cable Incline Flye 3x10
DB Bench Press 3x10

PULL 2

T-Bar Rows 3x12
DB Rows 4x10
Pullover 3x10
EZ Preacher Curl 4x12
DB Curls 3x12
Hanging Leg Raises 4x12
Cable Crunch 4x10
Shrugs 5x15

LEGS 2

Lunges 4x10
Leg Press 4x12
Hip Thrusts 4x12
Romanian DL 4x8
Seated Calf Raises 4x12 10sec Rest between sets
Overhead Cable Curl 3x12

** means superset
Biceps and calves are done also on unrelated days because they're my most underdeveloped muscles, and I got that suggestion on other thread.

t. underage facebook dyels

Monday
Flat bench BB press 4x10
BB bent over rows 4x8
Standing BB military press 4x10
BB squat 4x8
EZ bar curls 4x15
Triceps pushdowns 4x15
Hanging leg raise 3x30

Wednesday
Lat pull downs 4x10 80 machine
DB curls 4x10 each arm
Incline DB press 4x10
Overhead tricep extensions 4x20
Seated DB Arnold presses 4x8
Leg press 4x12
Stomach crunches 30 rep sets to failure

Friday
Bicycle crunches 3x30
Skull crushers 4x15
Preacher curls 4x12
DB bent over rows 4x10
Lat raise 4x20
Standing calf raise 4x20
Incline DB flys 4x12

Like but actually good

Monday
Squat w/belt 1x1, 5x5
Bench Press 1x1, 5x5
Pendlay Row 3x10

Tuesday
Deadlift w/belt 1x1, 5x5
OHP w/belt 1x, 5x5
Tempo Squat 3x10

Thursday
Squat beltless 3x4
Bench w/chains 3x4
Pendlay Row 3x10

Friday
Rack Pull 3x4
Close Grip Incline Bench 3x4
Leg Press 3x10

Twice a week I do GPP, where I'll do AMRAP pullups for 7 min, AMRAP ab wheel for 7 min, AMRAP curls for 7 min, (all submaximal of course) and 30 minutes of cardio

wtf is this The Bridge™?

No but it's inspired by bbm style programming. Good eye user :)

Is it enough to cover all bases?
Goals:
> increase lower body strength but not mass
> increase upper body mass maybe strength
> get better at curls and squats since I've skipped both in a while

Warm-ups (everyday the same):
Box Jump
Janda Sit-up
Squat
>Set 1 - 90% 5RM - rest 3 min

Monday - Chest
Bench Press
>set 1 - 100% 5RM - rest 3min
>set 2 - 90% 5RM - rest 3min
>set 3 - 80% 5RM - rest 3min
>set 4-10 - 80% 5RM - rest 1min30s between sets
Bench Dips
>Same as above but for 5-10 sets
EZ-bar Curls
> Same as above

Tuesday - Back
Weighted Chin-ups
>Same as above for 5-10 sets
Cable Rows
>Same as above
EZ-bar Curls
>Same as above

Thursday - Chest
Bench Press
>Same as above for 6 sets
Bench Dips
> Same as above for 4-6 sets
EZ-bar Curls
> Same as above for 4-6 sets

Friday - Legs & back
Deadlifts
>Set 1 - 100% 5RM - rest 3 min
>Set 2 - 90% 5RM - rest 3 min
>Set 3 - 80% 5RM - rest 3 min
>Set 4-10 - 80% 5RM - rest 1min30s between sets
Weighted Chin-ups
>Same as Tuesday but only 4-6 sets
EZ-bar Curls
>Same as above but only 4-6 sets

Warm-downs:
Same as warm-up except squats
Band work (neck, face pulls, lat raises)
> 5-10x20

Btw, I got pretty much the whole day available for lifting and resting since I'll be on vacation for >2 months.

5x10 Weighted pull ups
5x10 Weighted dips
4x3 One arm chin ups
4x5 Planche push ups
3x10 Db rows
3x10 Db shoulder press
3xMax Pelican Curls
3xMax Impossible dips

Every other day.

no body uses facebook nowadays grandpa

You're right, it is better than in fact it's hard to get any worse than that