Routine thread

ITT: post/rate routines

Here's mine (grill):

Day 1
4x15 Front/Goblet Squat
4x30 Jumping Lunge
4x20 Bridge
5x1 Treadmill Sprint
Stretch

Day 2
3x5 Pull-up (negative if needed)
5x? Deadlift (weight increasing, reps decreasing)
4x10 Dumbbell Row
4x10 Bicep Curl
Core circuit

Day 3
5x? Back Squat (weight increasing, reps decreasing)
4x10 Hip Thrust
4x10 Leg Press
4x5 Romanian Deadlift
Stretch

Day 4
4x10 OHP
4x5 Push-up (assisted if needed)
4x10 Reverse Fly
4x10 Incline Bench Press
4x5 Tricep Dip (assisted if needed)
Core circuit

Goals are to:
build muscle and strength
maintain weight
focus on lower body

Warm-up: chin-ups and pull-ups

AxBxCxx

A
2x5, 1x5+ Pendlay Row
2x5, 1x5+ Bench / OHP (alternate)
2x5, 1x5+ Squat
2x5, 1x5+ Incline DB Bench
3x10 DB Supinating Curls / DB Hammer Curls (alternate)

B
3x10 Dips
2x5, 1x5+ Bench / OHP (alternate)
1x5+ Diddly
3x10 DB Supinating Curls / DB Hammer Curls (alternate)

C
2x5, 1x5+ Pendlay Row
2x5, 1x5+ Bench / OHP (alternate)
2x5, 1x5+ Squat
2x5, 1x5+ Incline DB Bench
3x10 DB Supinating Curls / DB Hammer Curls (alternate)

recommend me please intermediate full body hypertrophy routine. currently on phul, above 1/2/3/4

...

>Wokout A
bench press 5x5
OHP 5x5
dips 5xfailure
DL 2x5
tricep pushdown 3x8-12
lat raise 3x15-20
skullcrushers 3x8-12
front raise 3x15-20

>Workout B
bench press 5x5
BB row 5x5
squat 5x5
pullups 3xfailure
curls 4x8-12
hammer curls 4x8-12

Gym 3X per week

AB rollouts and farmers walks at home, most days.

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.

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

>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
Wednesday:
10 km erg

Thursday:
[water session]
8x Squats
8x Hang cleans + Press push
1:00 Planks
1:00 Burpees
8x Chains
30x Bench Pulls
8x Split Squats
[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

Monday: Chest, delts and triceps
Tuesday: Rest
Wednesday: Legs
Thursday: Rest
Friday: Back and Biceps
Saturday: Hot yoga
Sunday: HIIT Spin class

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