/routine/

it's shit, do SS

you have no idea what you're talking about

the funny thing is you are actually the dumbass though, keep lurking friend

>>No hypertrophy
three sets of five are plenty enough to drive hypertrophy in novices
>Enjoy being a fat fuck, SS drone.
lifting weights makes you fat, sure
>>not stopping one rep short of failure to preserve CNS and get maximum muscle damage
lifting like that is viable for advanced or late intermediate lifters
novices are literally unable (unless they do something retarded like fifty heavy sets to failure per day) to fatigue their CNS enough to negatively affect gains

but go ahead, tell me how i'm wrong, brainlet

Seems bretty good. Why leg raises every day?

I just started a new routine can someone rate?

MON: BENCH + TRIS
Bench 5/3/1 protocol but on a two week cycle
Dips 4x8
Dbell bench 4x10
Cable flyes 4x12
seated dumbell tricep extension 4x12
tricep pushdown 4x12

TUES: BACK
deaflit 5/3/1 protocol on two week cycle
4x8 bbel rows
4x10 pull ups
4x12 cable rows
4x12 hyper extensions
4x12 hanging leg raise

THURS: SHOULDER+BIS
OHP 5/3/1 protocol 2 week cycle
4x8 shoulder press
4x10 upright rows
4x12 lateral raise
4x12 barbell curls
4x12 cable curls

FRI: LEGS
Squat 5/3/1 protocol 2 week cycle
Leg Press 4x12
Leg Curl 4x12
Leg Extension 4x12
Seated Calf raise 4x12
ab wheel 4x12

bump

wendler's shit is a ripoff, and ball-less, don't do it, do bfs bigger faster stronger instead

bfs bigger faster stronger is a program that's been around since 1976 and wendler lifted using it when playing football, it's used by thousands of high schools and hundreds of colleges nationwide
weeks go 3x3, 5x5 (3x5 if you are short on time), 5-4-3-2-1 (5-3-1 if short on time), and 10-8-6 (4-4-2 for the clean and deadlift), last set is always amrap
standard bfs doesn't use percentages it uses a logbook and you chase rep records or total weight used record, doing it this way enables real autoregulation from set to set via weight selection
they sell coaching tools that use aggressive percentages for the main lifts (78%, 82%, 86% for 3x5)
they use 3x/week mwf two main lifts a day, usually squat and bench, clean and deadlift, and then squat and bench variants on the third day like box squat or front squat and towel bench (essentially a board bench) or close grip bench on the third workout
then aux lifts usually 2-5 of them usually 2x10
tues and thurs are conditioning and sprints etc.

so you can see that wendler pinched it directly
took the short workout and changed the week order
put a very ball-less south of vag deload week where the higher rep week was
you only do one main lift a day i mean how low-intensity is that?
used some very easy ramping for the sets (65%, 75%, 85% for 3x5) so that the first two sets of the workout are worth far less
used a stupid 90% training max so that the "workout" is two easy warmups and a high-rep burnout set (59%, 68%, 77% for "3x5")
now it's "auxiliary lifts: the program" because when you only do one set of one main lift each day then you need lots of auxiliary volume or you need gimmicks like first set last and joker sets to compensate

bump

For the V

Stop bumping my thread senpai

Push

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

Rate routine?

PUSH
>Db shoulder press
>Db incline bench press
>skullcrushers
>lateral raises

PULL
>Various types of curls (I switch it up)
>Bb shrugs
>Close grip lat pulldowns
>T-bar row

LEGS
>Calf press
>Leg extension alt. Leg curls
>Hypertensions targeting glutes

-Db shoulder +OHP
-Skullcrushers +Behind the neck press
add in squats at the end and you wont need a day dedicated to legs

Nothing for triceps?

>what is dips

Everyday a beginner to the gym will ask what program he should do, Veeky Forums will usually respond with either Starting Strength or Stronglifts and order them to eat a lot.

A few months will pass and the beginner have stalled and is confused with why he’s not gaining any muscle despite putting so much weight on the bar.

They say he should stick with the program, read the book, get a lot of sleep and eat even more food and not to switch programs unless he’s reached “intermediate” lifts 1/2/3/4.

The beginner sticks with it and runs it for 1 year, while making very little progress.

Here is where the problem actually lays: Starting Strength and Stronglifts does not actually build muscle.

Groups on the internet, such as the SS shills, have probably left untold amounts of guys disappointed with how they've looked after 3-12 months.

Meanwhile, the "bro" who goes to the gym and does curls, bench, shoulders and a few chin-ups and leg presses totally blows the SS "student" out of the water, getting bigger arms, shoulders, pecs and upper back without that much weight gain.

>rows before bench
you know what's up

also, I would say, switch in Pullups for Curls, they're such a better exercise, and if you can do weighted, they're the absolute GOAT

I started to do weighted chin-ups this week just for fun so yea, thats something I have thought

those are great, good job

I am mainly lifting to grow in size/aesthetics, and honestly don't care nearly as much about strength. Starting Strength is not a great program for me then, from what I've see, what should I do instead?

I know strength is important, but I want to look good more than anything.

mine

PUSH
Bench Press/OHP 5x5
Bench Press/OHP (select opposite of first movement) 3x8
Incline DB Bench Press 3x10
LTE 3x12
Close Grip Bench Press 3x10
Lateral Raises 3x12 (50% superset until failure)

PULL
Barbell Rows 5x5
Pullups 3x5-12
Chest Supported Rows 3x8-12
Rear Delt Flies 5x15
Barbell Curls 4x8-12
Hammer Curls 4x8-12

LEGS
Squats 5x5
Hamstring Curls 3x10
Leg Curls 3x10
Cardio

>lifting to failure hurts your CNS

[Citation Needed]

Then just juice and do curls, faggot.

>calling that a "thing" a leg day
the nerve of some people

>has never actually lifted to failure

The template for starting strength would be fine for you. Keep the 3x5 and progression method, just add in a few more lifts with higher volume (example being adding incline press for 4x8-10). You won't progress as fast (adding weight every session), but that way you won't be the weakest dudebro in the gym.

Monday: 5×5 diddly, ohp
Tuesday: 3×12 bicep curls, skull crushers, dumbbell raises, bar rolling to failure or farmer walk around the gym until i trip over the escaping manlet, 3×12 calf raises
Wednesday: cardio/HIIT. (For heart endurance)
Thursday: 5×5 barbell bench press, 3×12 incline bench press, (sometimes) 3×12 dumbbell flyes press, 5×5 squats, push-ups×F
Friday: 3×12 rows, 3×12 shrugs, 3×12 face pulls, 3×12 dragon thrusts, throw in other abs exercises

>barebones
>that pile of shit

wtf

>bro splits
>body looks miles better than any SS shill

Why have you never lifted to failure? Are you a weakling?

Lifting to failure wont hurt your CNS. End of story. If that was true, just about every dude who works out would have Parkinson's.

Not mine. Just some guy i saw on some thread.
However what do you think about my routine? Any suggestions?

How fucking long does it take to do shit like that? Like man they must be in the gym for like 5 hours.