Routine Thread

Routine Thread: Let It Grow Edition

Rate routines, post your own ones after rating someone else's routine.

Working on a 6 day PPL for when I finish my last SS phase, making the best of my home gym equipment: Power rack with cable attachments, barbell and bumper plates, and adjustable dumbbells. Anything with / is alternating. "+" is just going AMRAP on the final set. Core work is just going to be hanging leg raises, ab wheels, and various planks until I'm exausted.

Pull
>Deadlift 1x5+ / Power Cleans 5x3
>Chin-Ups 3x8-12 / Pull-ups 3x8-12
>Cable Rows 3x8-12
>Face Pulls 3x8-12
>Barbell Curls 3x8-12
>Hammer Curls 3x8-12
>Core Work

Push
>OHP 3x5+ / Bench Press 3x5+
>Bench Press 3x8-12 / OHP 3x8-12
>Incline Press 3x8-12
>Dumbbell Flies (incline?) 3x8-12
>Lateral Raises 3x8-12
>Skullcrushers 3x8-12
>Core Work

Legs
>Squats 3x5+
>Romanian Deadlifts 3x8-12
>Hip Thrusts 3x8-12
>Glute-Ham Raises 3x8-12
>Calf Raises+Shrugs 3x8-12 (superset)
>Core Work

>6 day PPL

100% turbo dog shit that only a clueless moron with shit lifts would consider.

Its a reddit routine, it goes pplxpplxpplxppl (repeat)

>my last SS phase
lifts and bw?

Deadlift 345
Squat 335
Bench 205
OHP 95
Power Clean 195

5'7" 200lbs

what the fuck is that press
are you missing a shoulder or something

whatever I feel like doing that day

>farmer walks every session

OP, male and 200 lbs, 20% BF

5RM
OHP 140 lbs
Bench 240 lbs
Squat 295 lbs
Deadlift 385 lbs
Power Clean 175 lbs

Oh shit farmer walks would be great to finish with on leg day, thanks for the inspiration.

I've been working out for a total of 8 days so far, so this routine is really light (going to transition into PPL after about a month or 6 weeks on this)

A day:
3x5 Squat
3x5 Military Press
3x5 Pendlay Row
3-mile run

B day:
5-mile run

C day:
5x10 Lat Pulldown (will switch to weighted chins when possible)
3x5 Bench Press
1x5 Deadlift
3-mile run

D day:
5-mile run

A week:
ABCDABx

B week:
CDABCDx


I'm benching over 1pl8 already, dilly and squats need A LOT of work though.

do SS, retard

This is the same shit as SS but without deadlifts and squats on the same day.

>do SS, retard
Reminder Starting strength is the most retarded routine ever made.

it really isn't

>look ma i posted it again

>This is the same shit as SS
W R O N G
R
O
N
G

This is my third week doing Phrak's GreySkull LP. Lifting on Mon, Wed and Fri.
Swimming on Tues and Thur.
Saturday I do some calisthenics like push ups, lunges.

5x5 plus cardio on Tuesday & Thursday

I know it's a meme but it works

day 1: sqauts and leg raises
day 2: pull ups and bent over rows
day 3: curls and OHP
day 4: day of rest

day 3 is my favourite, today was day 3 and I always enjoy it. I used to do deadlifts but I only have a curlbar and can only fit 50kg of weight on it and since I can OHP 50kg its not really enough to deadlift anymore. when I first started lifting it worked though

your diddly and squats probably need a lot of work because of all the distance running you're doing you fucking mong

>I started strength training and it made me fat

>t. DYEL

I have a question that doesn't deserve its own thread.

every routine I've ever been recommended (even in sticky) only has one set of diddly.

currently doing 1x5, should I increase to 3x5?

thank you!

People don't realize that fancy isn't always key. Cardio if done right helps a ton in recovery as well.

5x5 is proven to work, in recent years it's been removed from its god hood throne doe beginners. 7/10

Mine:
Monday: Deadlift
Deadlift
Deficit deadlift
Reverse Cable pull downs
Low cable rows with rope
Bulgarian split squats
(Every 3rd week do a drop set in this style: 8 reps, hold in mid position for 10 seconds, repeat 2 more times. That's one set, do 2 sets)
Pull through(*)
Or
Kb swings + Band (*)

Tuesday: Gpp/ speed drills

Wed: chest and shoulders
Ohp
Bench press/dumbell press
Incline flies
Rear delt swings
Lateral raises
Tricep work (3 exercises. 4x10-15)
Bicep work (same)

Thursday:Gpp/ easy conditioning

Friday: Squat
Squat
Leg press with bands
Sissy hack squats, Platz style
Leg extensions (Bfr training 1 every 2 weeks.)

Saturday: Pick 3 events you didn't train last week


Ab work and calves every main workout day. Fasted cardio every morning; 30 min walk on treadmill. Using cube method converted to Rpe style. This is my IDEA for my next competition in August. Cube always worked great for me, not sure why, but I may change some things. Add more days on rower, change accessories, etc.

You have to actually lift the weights, not just drink milk and read the book.

Depends on your program, nutrition, time lifting. But I don't care what those answers are, I would never recommend one working set of anything to anyone for any reason.

>every routine I've ever been recommended (even in sticky) only has one set of diddly.
>should I increase to 3x5?

>everyone says do x
>should I do y?

edgy comment user. you must be smarter than me. how many sets do you do, wise one?

I need alternatives to working my legs that aren't squats and deadlifts as they work my glutes and thanks to my genetics are already pretty big, I'm cutting so they can be smaller.

I also very recently started on this.

5 RM

80 lb OHP
80 lb rows
95 lb bench press
105 lb deadlift
110 lb squats

Don't give up no matter what. We all have bad days, even weeks but whatever you do don't give up.

>distance running
>3 and 5 mile runs
He's not even running enough to be considered 5k training. If anything, he's not running enough.

Rate pls. I do 2 sets of every exercise except squats, BP and rows, I do 4 of them instead.

It's an upper/lower body split, 4 workouts per week.

TM w/ accessories

M
Squat 5x5@~85% 5RM
Bench 5x5@~85% 5RM
Deadlift 3x5@~85%5RM
Chin-Ups 3x8-12

W
Squat 2x5@~85% Mon
Overhead Press 3x5
Rows 3x5
Curls 3x8-12
Weighted Dips 3x8-12

F
Squat 1x5@PR
Bench 1x5@PR
Deadlift 1x5@PR
Curls 3x8-12
Chin-Ups 3x8-12

Why troll this hard all the aesthetic gods use ppl I bet you run 531 because you're scared of volume you ultra fat

Split this into a four-day routine.

>sissy hack platz squats
Literally Fucking dig your own grave you unbelievably stupid nigger

Boy that was agressive

>benching 205 at 200 body weight

holy fucking that's embarrassing

Anyone got any routines that have full body on one day for a few days a week?

Mine is at least 3 but usually 5 days a week of this.

Db curls 5x5
Db Inc bench 5x5
Farmers walk (hold my max on db Inc bench and walk for about 2 minutes)
Squat 5x5 (my fav)
DL 5x5
OHP 5x5
Abs (planks and other things I don't know the name of)

Forgot to mention I begin with as many chin ups and dips I can do. I'm weak though so hardly any

Coolcicada+ dead lift

>running
You mean jogging?
I only put in like two miles or so for cardio but it is sprints in the sand at the beach. 45s sprint, 75s rest.

Jogging long time turns you into a no test Kenyan faggot without muscles. High intensity or die.


My week:
Anytime there is surf I just go surf.

Sprints on the beach

Tuesday (fasted)
Relax

Wednesday (lunch and dinner)
Sprints on the beach
Reverse pyramid, low reps, 3 sets.
Monday (fasted)
Bench
Shoulders (front/side with 10# plates)
Squat
Military press
Leg lifts
Triceps behind head

Thursday (fasted)
Relax

Friday (fasted)
Relax

Saturday (one meal - dinner)
Squats
Shrugs
Rows
RDL
Flys
Curls
More squats

Sunday (two meals)
Relax

>All these routines
>All I ever do is 5x5 push/pull

fpbp

...

Anybody else tried Arnie's routine from that book he wrote in the early 90s? If so how's it working out?

Fucking niggers

I have no idea what I'm doing but here's what I have been doing three days a week

>Treadmill for 55 minutes (mixture of jogging and walking)

>dumbbell curls 3x12
>lat pull downs 3X10
>reverse curls 3X10
>bent rows 3X12
>calf raises 3X10
>shrugs 3X12
>hammer curls 3X8

>25 minutes of heavy bag work

>overhead press 3X10
>squats 3X10

>15 minute cooldown on stationary bike

What if anything am I doing right, what should I change. I'm just trying to cut down my bodyfat% right now

Cleaned out the meme exercises and looking to add better ones

Push
>3x8 Bench Press
>3x12 Shoulder Press
>3x12 Push Downs
>Alternating between a set of 12 machine flies and 20 pushups for two sets
>4x12 Seated Rows
>3x10 Tricep Extension (Barbell)
>2x10 Decline Bench Press
>2x12 Front Raises
>3x12 Cable Crossovers
>2x12 Tricep Kickbacks

Legs
>3x12 Squats
>3x12 Thigh Abductor
>2x12 Seated Calf Raises
>2x20 Cable Crunches
>3x12 Leg Press
>3x12 Leg Extensions
>2x12 Thigh Adductor
>2x20 Leg Raises
>2x12 Goblet Squat
>3x10 Leg Curls

Pull
>2x12 Hypertensions
>3x10/8/4 Bicep Curls (Barbell)
>3x10/12/10 Lat Pulldowns
>2x10 Concentration Curls
>4x12 Chin Ups
>3x8/6/4 Hammer Curls
>4x12 Seated Rows
>2x12/8 Preacher Curls (Barbell)
>2x12 TBar Rows

What should I add? Anything I should take away? 5'7, 140lbs, and around 15% bf (yes I am bulking like crazy).

>3x12
kys

/fat/ty here, mostly trying to maintain as much muscle mass as possible while I lose weight. Down 60lbs so far, lots more to go; I try to hit major muscle groups with compound movements, not sure if I'm missing anything

Pull:
Standing bb rows 5x5
Assisted pullups 5x5
--rotate hand sup vs pron on those lifts
3x8-10 face pulls, curls
some shoulder rehab work

Push:
5x5 diddlies (I don't like doing them on pull day, it kinda overloads me)
OHP 3x8-10
Pushups 5x10 w/hand raise at bottom
flys 3x8-10
3x8-10 skullcrushers

Legs:
5x5 front squats
3x8-10 sitting hamstring curls
10 weighted lunges per leg (alternating)

I lift 3x a week, and do cardio 3x a week; on cardio days I also do core work

It's 5 reps

gslp + accessories

A
OHP 3x5+
Chin ups 3x5+ (or lat pull down chin up style)
Squat 3x5+
Seated cable rows 3x10-12
Lateral raises 2x12-15
Triceps push downs (single arm) 2x12-15
Face pulls 3x15+, add weight when I can reach 20 reps on the last set
Abs

B
Bench 3x5+
BB rows 3x5+
Inclined barbell bench press 3x8-10
DL 1x5+
Lat pull down 3x10-12
DB curls 3x10-12
Face pulls 3x15+, add weight when I can reach 20 reps on the last set
Abs

>non-meme answer
If you're a beginner or early intermediate, one set is fine; several will provide marginally more stimulus but at a massive fatigue cost.
Once you're out of babby territory, you should change it up and see what works for you.

Not even le SS memeing, but most of y'all use way too much volume for these routines. Some of this shit makes me cringe as much as ICF. Not a big fan of Phrak's GSLP, either, since 1: it's the reddit recommended routine and 2: the dude barely ever moved much weight by his own admission.

Monday
2x 12 bench press
1x 8 ^
2x12 incline press
1x8 ^
3x12 dumbbell bench press
3x12 dumbbell flies
3x10 push ups
3x12 sitted dumbbell curls
3x12 barbell curls
10 min abs exercises
30 min medium intense run with 2 incline 10 mins and rising to 1 incline each 5 mins till end. All this workout in 1 hour and 45 mins. Other days less

Is this good so far? I continue the others someone similarly in sets and reps 6 times a week. Abs only 4 times a week. Also i do the 30 min cardio 5 times a week.

Thats way too much volume man.
Cut an exercise from each each

I always do 5x5 diddlys, am I doing it wrong?

Its the "I hate building muscle" workout. I hear its only effective if youre a genetic freak and will literally grow on anything you fucking try.

If you can do that many push ups you dont need to be doing them that often. Replace them with bench press.
If you want to maintain muscle during a cut you have to make that muscle work. Push ups are an inconsistent weight, that is decreasing. Bench will allow you to keep track of your strength better and should overload your muscles more.

rate pls
A

Bar Curls 3x8
Cable Curls 3x10
DB Curls 3x8


B

EZ Curls 4x6
Hammer Curls 3x8
DB Curls 10x1

AxBxAxx

I am doing exactly the same and I alternate 1 day deadlift the other one barbel rows. It is working like a charm.

Squat
2/3 of bench press, incline press, or decline press
Weighted hanging knees raises
Weighted hanging straight let raises
OHP
Decline weighted situps
Decline weighted crunches
DB bicep curls

Deadlift
2/3 of bench press, incline press, or decline press
Weighted hanging knees raises
Weighted hanging straight let raises
Bent over BB row
Decline weighted situps
Decline weighted crunches
BB curls

Day 1 for 5x5, Day 2 for 5x5, Day 1 for 4x8, Day 2 for 4x8. Lift three times a week.

Also, three of my four off days per week, I do:

Low weight bicep curls
Low weight overhead tricep extensions
Pushups
Bench dips
Bent over DB row

All for 4x12

I have a home gym.

I do keep it to a minimum each morning, because I just started again:

A - push
bench press
overhead press
dips

B - pull
chin ups
deadlift
pendlay rows

all 3x5 and AxBxAxx BxAxBxx

I might soon switch dips with squats and put them on #1 in A, but my legs are genetically better that the upper body and I want to have a balanced body first.

what do you guys think?

which LP is best

This is something I came up with based on the 6 basic movements of the human body. Squat, hinge, horizontal/vertical press, horizontal/vertical pull, single leg movement, and a hold. Would do this 3 or 4 days a week, what do you guys think?

any opinions on Candito's Linear Strength/hypertrophy programme?

Starting Strength unironically

A.
>bench press
>incline bench
>tricep extensions
>preacher curls
>dips
>power cleans

B.
>OHP
>deadlift
>lat pulldowns
>seated rows

C.
>Squats
>calf raises
>hamstring curls
>glute machine
>hanging leg raises
ABCxABC

What to add or take away?

heavy day
squat
bench press
rows
lateral raises

recovery day
spotto press
paused squat
speed deadlift
lat pulldown machine
biceps

intensity day
bench
squat
deadlift
rows
lateral raises

A:
Squats
Bench press
Pendlay rows
Preacher curls
triceps extensions
stifflegged dl
leg raises

B:
Squats
OHP
Deadlift
close grip bench press
weighted chinups
leg raises

AxBxAxx
BxAxBxx

Actually not retarded and the best routine for mass gains/non advanced natties are fullbody where you do each fo the following every lifting day :
Quad movement ( Squats, Front squats)
Horizontal pulling (Barbell row, Cable rows)
Horizontal pressing ( Bench, close grip bench or incline )
Posterior chain/lower back movement ( Deadlift, power cleans if you have an olympic coach otherwise romanian deadlifts, im a fan of paused deadlifts with lighter weight personnally)
Vertical pressing ( OHP, seated dumbell OHP)
Vertical pulling ( Chins or pullups / Lats pulldowns )
Elbow flexion ( DB hammer curls / barbell curls )
Elbow extension ( Skullcrushers / Triceps cable pushdowns)
Add in facepulls + whatever you want for aesthetics right there supersetted if you feel like it ( Facepulls SS shrugs or Facepulls SS lat raises )

My routine kinda looks like that and ive been getting phenomenal gains since using it.
Workouts are too damn long and not very advisable on a cut ( i prefer UL splits when cutting, way easier to recover from).

You need to have a good conditioonning to run that, but oh boi the gains are real, improved bench by 30kg, ohp by 12.5kg in a few months with that. In a fucking linear progression a few years into lifting lmao.

I have replaced squats for leg presses for now because my lower back has been being a bitch, probably because my legs differ in length, gotta get that checked out
dont tell anybody

How long do your workouts take?
Mine are similar to yours and they take me ~80 minutes max, mostly because im a slacking bitch and have to wait for the bench/racks

lifts and bw before/after those few months?

what's different in length, tibia or femur?
if it's your tibia ezpz, just put some wood panel under your foot to make up for the difference when squatting, and then do squats
if it's the femur yeah you're kinda fucked, your best bet is probably pistol squats or single leg leg presses

TM with accessories i'm assuming?
i'd cut rows and lat raises frequency in half, and do speed deadlifts on VD so you can fit a bit more volume in there and still be recovered by ID
also find a way to fit The Press™ in there because it helps a lot with benching

what rep range are you using? how often and how much is weight going up? how much experience do you have?

do SS

you don't need to do thirty different squat variations, just do back squats and maybe front squats if you want
do proper deadlifts instead of romanian deadlifts, and you probably don't need rack pulls if you're not fairly experienced already
zercher is a meme unless you don't have a squat rack
doing 5,6,8 reps (presumably with weight going down) on everything is silly

SS, then there's a big ass power gap, GSLP, SL, then basically everything else

don't press and bench on the same day
also your legs being genetically better is bullshit, you're just a faggot and scared of squatting
do SS, and while doing it read up on intermediate programming for strength and size so you'll know what to do (that fits your goals and actually works) when you're not a beginner anymore

too much useless fluff

ha ha u r very funi mr user

yes, unless you're intermediate/advanced and only doing 5x5 for a short amount of time, and you know what you're doing, or you're trusting someone that knows what they're doing to program for you

There's nothing wrong with the routine but is obvious bait

>>too much useless fluff

Elaborate please.

>2/3 of bench press, incline press, or decline press
>Weighted hanging knees raises
>Weighted hanging straight let raises
>Decline weighted situps
>Decline weighted crunches
>curls
if you have the time and energy to do that every day, you're not pushing yourself enough on the big four compounds

day A

underhand barbell row
DL/RDL
barbell shrugs
OHP
meadows swing
cable overhead tricep extension
any type of curl

day B

overhand barbell rows
chin ups
DB shrugs
BP
meadows swings
squats
tricep pushdowns
any curl

3 times a week alternating between A/B/A and B/A/B

...

I’m just training for size, not trying to get strong necessarily on the big compounds yet. I’m coming from a background of high level marathoning so I’m not worried about training for a 1-2-3-4 quite yet, just want to add size so I can then get stronger later. Plus I want my abs and biceps especially to grow for aesthetics.

Bumpu~

What they're saying is that your time and energy and can be better spent else where. I'm the guy who posted his program for the up coming strongman show. I'm coming off a pure hypertrophy phase and even with that single goal in mind I was training abs and calves everyday, abs were maybe 2 exercises for a 4 sets and 1 calf exercise for 4 sets. I was following the John meadows program and it worked great

Abs are made in the kitchen. It's corny but true. Wanting to be bigger is fine but worry about abs last, they will grow simply from lifting at all.

You would be better off managing volume and frequency than doing all that ab work in the middle of a workout

leg press or any isolation excercise you can come up with

But doesn’t muscle that gets worked the hardest grow more? I know I’m working my abs when I squat or didly. I even try to brace them when I OHP. But surely doing targeted ab work with some weight will generate a greater stimulus?

And yeah, I’m trying to eat a lot. Aiming for 2k calories for BMR, 500 to make up for lost calories lifting or running, and another 500 for gains. It’s tough but I’ve been pretty good about it.

i hope you guys are in your first year or so of lifting with those numbers

>I’m not worried about training for a 1-2-3-4 quite yet, just want to add size so I can then get stronger later.
but that's retarded
what's going to give you better size gains
>benching ~1pl8 for a year, going slightly up in weight, maybe benching 1.5pl8 after a year
>getting your bench from 1 to 2.5pl8 in 4-6 months, and then switching to more size-oriented training?
protip: it's the second one, retard.
>Plus I want my abs and biceps especially to grow for aesthetics
you've been a dyel twink until now, you should be able to tolerate dyel arms and abs for six months.
do SS, with some accessories, but not nearly as much fluff as you posted, that's retarded. read the goddamn book.
when your novice linear progression is over, do size-oriented stuff.

i haven't seen a single person IRL or on Veeky Forums (barring blatant roiders) make good aesthetic progress without getting their strength levels up first (or without lifting for a decade).

you're full of shit, your glutes aren't big, you're just a retarded fatass faggot scared of muh squats and deadlifts are literally hitler

>Abs are made in the kitchen
no, they're revealed in the kitchen
abs are absolutely MADE in the gym.

do sets across on all exercises or you'll burn out
holy shit what retarded bs this is
>10% deload
just bent over and take it in the ass
i don't understand
3 day tm is kill now. fo a split. also do 90% on volume day cmon
you really have no idea what you're doing
less volume more frequency
do diddlies 1x5 on leg day
and up the frequency ffs
see above
see above

so tired of your bs Veeky Forums

Okay let me set some parameters. Frequency is times you do something, in this case work a muscle. Volume is sets x reps. Intensity is total work load of weight at a specific moment (Deadlifts at 90%)

Mps or muscle protein synthesis is increased for 48 hours after exercise. Now this is where high frequency comes into play. Lifting 2 or 3 times a week for a specific body part is good, if able to be done, because that muscle will be responding to a stimulus more often. There is a rate of diminished returns so if you train the same muscle 3 days in a row the damage is too great to be recovered from.

Now volume amd intensity is the damage in this situation. Too much and you can not recover. That's why high frequency is usually low volume and lower intensity. This was you can do less damage but really reap all the benefits of that increased Mps.

So with your program you have to see if there is a lot of FREQUENCY for a muscle then the VOLUME and INTENSITY must be lower. So training your abs hard and heavy for a ton of sets week in week out won't actually get you where you need to be.

Working towards a fitness test to be a cop. I'm 25

>Run 30 mins
>3 sets of pushups till failure
>3 sets of situps till failure

every other day instead of running I do 6 sets of 200 meter sprints.

The test is 300 meter dash in 56 seconds, 35 pushups, 38 sit ups in under a minute and a mile and a half run in 13 minutes.

Okay sorry. Yes they're made in the gym, but literally everything engages them to some extent. Tons of direct work everyday isn't necessary

>but literally everything engages them to some extent.
not nearly as much
>Tons of direct work everyday isn't necessary
it absolutely is if your goal is "big abs" (thing is, that's a retarded goal)

So let’s say I’m trying to get good overall size gains but especially abs and biceps, you’re saying I should just do something like SS until the newbie gains stop, 5x5 for most stuff and focus on pushing up the weight, and mostly ignore accessories?

for me it is

Stats: Squat 220kg
Front squat: 170kg
Deadlift: 230kg
Dips: Didnt do them before, I cutted from fatty to 97kg and starting calisthenics for upper (6'4) I dont know max. I can do 7 which is pathethic.
Pullups Same, can do lmao 3.
Bench: 120kg
Ohp: 80kg
Barbell rows: never tried maxing out, Did 80kg x6 sometime ago

Monday
Lowbar squats (Heavy) - depends what time of cycle it is, reps vary from 1 to 8 and rpe varies from 7 to 9
Dips - total of 25 reps, aiming for 5x5 and than adding weight
Pullups - same as dips
Rack pulls - reps varies from 1 to 4, rpe from 7 to 9

Wed:
Front squats - reps from 1 to 5, rpe from 7 to 9
Dips and Pullups just where i left on monday (adding smallest weight possible)
Barbell row: reps from 4 to 8, rp 7-8

Friday:
Deadlift reps from 1 to 5, rpe 7-9
Dips and pullups where I left before
Highbar beltless squats - 1 to 8, rpe 7-9

I do believe if I get good at pullups and dips at ~225lbs my upperbody will be p big

>>that’s a retarded goal

Tell that to my wife. Her favorite thing about my body, hands down, and if I’m going from skelly to normal looking human, no way am I leaving my abs behind.

lifting for your wife is no different than lifting for girls in general
and we all know that lifting for girls is the single most brainlet thing you can do

So???

"big abs" Jesus Christ

Or do ss and not ignore the accessories. Squats and deadlifts are amazing for size. Bench, meh. But you can follow the as program as laid out for the big 3 and then do accessories with a tad more volume. You want abs and biceps. So let's say ss is squat/bench/deadlift, 3 days a week every other day, each day pick 1 or 2 bicep exercises. Do 3 x 8, never to failure. Same with abs. Pick 2, do 3 x 12, and never to failure. See how that goes. You'll reap the benefits of the big three, increased rest from an every other day split, and take full advantage of the Mps by doing abs and biceps frequently. That's why I wrote that whole post. Calling your idea retarded and not giving some reason would be stupid.

I have a "power belly" from all this strongman shit. My bodyfat is going down but I still have that gh looking gut that strongmen get. I wish I had gh lmao

What's a good program that's for 6 days a week?

Lower Day + Abs
>Squats 4/5
>Romanian Deadlifts 4/5
>Walking Lunges 2/12
>Calf Raises 4/12
>Hip Thrusts 4/10
>Ab Circuit

Upper Day
>Bench 4/5
>PullUps+ChinUps 3/5
>DB Press+DB Flys+SkullCrushers 4/10
>PushUps+Dips 4/10
>BB Preacher Curls 4/10
>Lateral Raises + Rear Delt Raises 4/10
>Man Makers 2-3/10
>Floor Clean Press 2-3/10
>Hammer Curls + DB Shrugs 2-4/10

Rest (Cardio + Abs + Neck)
>Hiit cardio routine
>Ab routine
>Neck routine

Pull Day
>DeadLift 5/5 2/10
>Bent Rows + Reverse Rows 4/10
>Uptight Rows + RevUpRows + BB Shrugs 4/10
>Lat Pulldowns 4/10
>21s 4/21
>Zottman Curls 4/10
>PullUps+ChinUps 3/5
>Lateral Raises + Rear Delt Raises 4/10

Leg Day + Abs
>Squats 4/10
>Front Squats 4/10
>Lying Leg Curls 4/10
>Manual Hamstring Curls 4/10
>Calf Raises 4/15
>Hip Thrusts 4/10
>Ab routine

Push Day
>Overhead Press 4/5-10
>Incline Bench Press 4/10
>Decline Bench Press 4/10
>Lateral Raises + Rear Delt Raises + DB Shrugs 4/10
>Tricep Extensions 4/10
>Tricep Pulldowns 4/10
>PushUps + Chest Dips 4/10

Rest (Cardio + Abs + Neck)
>Hiit cardio routine
>Ab routine
>Neck routine