Warmup: Row Machine Monday: Bench, OHP, Triceps press, squat 3x7 Tueseday: Dumbell Row, barbell Row, deadlift 3x7 Thursday: Squat, Stiff-Legged deadlift, Calves 3x7 situs, as many as i can
wednesday/Friday/saturDay: pushups, as many as i manage in a go.
Jason Torres
How is it working for your butt aesthetics? Looks like a lot of work. How many chin/pull ups? And why no deadlift? Not enough info here to provide any feedback me I recommend at least adding pullups; they are godlike
Jordan Morris
>Row Machine kek'd Monday: 30 min erg
Tuesday: [water session] 10x OH squats 8x cleans + Press Push 8x Box Jumps 10x Press ups on a bench 15x KB Swing 3x Pull-ups until fail [Core]
Core: :30 front plank :30 Side plank Right :30 Side plank Left :30 Alt Leg raises :30 inverted Crunches :30 plank + punch :30 plank + split legs
Connor Nguyen
Monday: Chest, delts and triceps Tuesday: Rest Wednesday: Legs Thursday: Rest Friday: Back and Biceps Saturday: Hot yoga Sunday: HIIT Spin class
Gavin Thompson
Candito LP Heavy Upper Day >Flat Barbell Bench >Shoulder >Primary Upper Back >Primary Upper Back >Optional >Optional Heavy Lower >Squats >Dead-lifts >Optional/Accessory Lower >Optional/Accessory Lower Hypertrophy Upper >Flat DB Bench >Incline DB Bench >Primary Upper Back >Shoulder Exercise (Usually Military Press) >Primary Upper Back >Optional (Always Pec Flys) >Optional Make Up Day (usually hit anything i missed/didnt do enough of during the week
You are supposed to do a hypertrophy lower day instead of a make up day but im always too sore to do it. Probably will get on that once im a bit more used to dead lifting/squatting and comftorable with the form. On the make up day i just try and hit stuff i may have missed/feel needs more work. If im feeling it i will hit lower body stuff like more deads or squats
Jace Flores
What routine would you guys recommend for someone having done calisthenics for a few years now? Should I start with a beginner programme (GSLP, SS) and do that until I stall?
Henry Reyes
I added the second leg day only recently, so no results yet. Before, I focused primarily on back and shoulders because they were weak af, so we'll se what it does soon-ish.
Takes about 100-120 minutes. I do it MWF with HIIT on Tues, Thurs. Weekend off.
Mason Ross
Hmm, why don't you split it somehow, for better recovery?
Brody Butler
Go to class Listen to fitness guy for 1 hour Go home
Carson Peterson
What are your goals? For strength, do a beginner linear, there are many and they all have their fanclubs which say theirs are the only one that works. (SS, SL 5X5, GSLP) For size, the last programs can help you with that but switch to something like PPL after 3-4 months so you dont end up in t-rex mode
Nathaniel Long
I thought about that, but the way it started was me just walking in the gym and doing compound movements and then eventually I just naturally fell into this, and started getting the greatest gains of my life. Now I don't want to change anything. Except maybe add rear delts work.
Jordan Moore
stop doing a "routine" and start doing programs. i have never seen anything in these threads that even comes close to being "good"
Brayden Allen
Well, if it works, it works, good for you! But once you start plateauing, I'd look into the recovery first and trying different moves to change it up second.
Oliver Allen
A DB Bench press 3x8 of BB Bench press 3x5 Bent Arm Pullovers 3x8 Pec Fly 3x8 Triceps extensions 3x10
B Some kind of core work pushup pyramids Pullups F,F,8,6,6,4
D Deadlifts 5,5,3,3 T-bar Rows 3x8 Single Arm DB Rows 3x8 Reverse curls 3x8
E Either the same thing as B, or leg day (I take extended breaks from leg day because I am naturally T-rex and was getting tired of jeans never fitting): Squats 3x5 or Leg Presses 3x5 Hip Abductor Machine 20,15,10 Glute Kickbacks 3x8
ABCxDxE Each day also includes HIIT training or a 2-4 mile run
Levi Cruz
shoo shoo rippletits shill
Brody Harris
What exactly falls under "program"? I know there are some well-known ones, but if I just pick something on bodybuilding.com, there's a pretty good chance I end up with some bullshit routine anyway.
So where do I find a program for my goals and how do I know it's good?
Jonathan Martinez
Will keep it mind. Thanks newfriend.
Chase Taylor
D1 chest bi Warm up sets for each Last set to failure for each (Decline) bench press 3x8-10 Incline dumbbell 3x10 Dumbbell flys 3x10 Concentration curls 3x10 Barbell curl 3x10
D2 back Skull crushers 3x10 Close grip front lat pulldown 3x10 One arm db row 3x10 Seated cable rows 3x10 Deadlift 3x10
D3 delt tri Db shoulder press 3x10 Seated side lateral raise 3x10 Standing low pulley deltoid raise 2x10 Reverse flys 3x10 Tricepushdown 3x10 Lying tricep press 3x10 Seated tricep press 3x10
D4 leg day 10 min warmup run, stretch Leg extensions 3x10 Leg press 3x8-10 don't lock Seated leg curl 2x10 Squat 3x8-10 Deadlift 2x10 Calf press lp machine 3x10 failure Seated calf raise 3x10
Jack Miller
>apparently anyone that believes in intelligent training programming as opposed to the random bro crap ITT is a rip dickrider
a program implies a methodological approach to training with with a planned out progression for a certain amount of time. A routine is just the random workout plan you do every week. Educate yourself on programming to find out what sources are good and what are not. I can tell you right now that bodybuilding.com is NOT a good source
Christian Baker
That's fair. By the way, is it possible to achieve comparable or results with a *good* PT? What if I have really specific goals?
Brandon Richardson
the odds of making optimal progress with a personal trainer doing your "programming" is very low since 99.99% of PTs are totally useless
Henry Martin
Let's say I let them design the "programming" based on what I want to happen. Still not as good? I am well aware of the fact the majority of PTs just suck, but there is one I've been following for a long time whom I would trust, since he's writing articles based on actual research, fights (very publicly) against bullshit PTs and instagram hoes selling skinny teas and other fitness world scams and misconceptions and has a lot of great results behind him. I'd link his stuff, but it's all in my peasant slavic language so it wouldn't tell you shit.
Owen Miller
The thing is, as a beginner its much easier to follow a program than it is to find a good pt and find out if he is actually good, because beginners(obviously) don't have the experience to do it yet. So I recommend you follow the programs in the sticky, and the diet in the sticky, because those are supposed to work on anyone and a lot of people already showed results using it. But there is nothing wrong with getting the help of a good PT to watch your form and help you perform the exercises safely
