AAAAAAAAAAAAAAA POST YOUR FUCKING ROUTINES RIGHT NOW

A
5x5 bench
5x5 press

12/10/8/6 incline db press
12/10/8/6 dips

3x10 side delt raise
3x10 front delt raise
3x10 back delt raise

chest flies 50 reps
tricep pushdowns 50 reps

B
5x5 Barbell rows
5xF Chin ups

12 10 8 6 lat pulldown
12 10 8 6 ez curl

12 10 8 6 incline curls
12 10 8 6 one arm raise

upright cable row 50
cable drag curl 50 idk aboute these two, i switch the up

C
5x5 Deadlift
5x5 squat

12 10 8 6 front squat
4x10 leg raise

4x10 leg extensions
4x10 ham extensions

calf raises 50
incline crunch 50

here you go.

should I get my lifts up to 1/2/3/4 and then start this? currently only at 0.5/1/1.5/2

also...what is your progression scheme?

Is WED rest day for you or you do cardio then?

Also since i'm autistic, what do the percents mean?

x% of your 1rm

>OHP machine
>BP machine
>Row machine
>Leg Press
>Other row machine
>Regular bench press if I'm feeling confident (10-15kg per side)
>Preacher curl machine
>Tricep pulldown

Help me, I'm new obviously.. I know this is super shit but at the moment making sure I get to the gym 3x a week is my #1 priority.

>"the Charles Xavier"

You'd probably do better if you, you know, started lifting some weights

Workout A:
[ ] Squats 5×5
[ ] Chin-Ups or Pull-Ups 5×5
[ ] Dips or Bench Press 5×5
[ ] Shoulder Stuff
[ ] Rows 3x8
[ ] Wrist Work 2×10
[ ] Calves 2×15-20
[ ] Tricep extension 2x10

Workout B:
[ ] Overhead press 5×5
[ ] Deadlifts 3×5 (2 warm-up sets and 1 “stabilizer set”)
[ ] Tricep extension 2x10
[ ] Barbell curls 2x10
[ ] Incline flies 2x10
[ ] Wrist Work 2×10
[ ] Calves 2×15-20
[ ] Rows 3x8
I m-made it all myself

You should move onto free weights asap.

A

Squats 5x5
Bench Press 5x5
Diddly 1x5
Chin-Ups 5x5 and then 1xRM

B
Squats 5x5
Bench Press 5x5
Barbell Row 5x5
Chin-ups 1xRM

(A)
1×20/15 Bench@/OHP
2×15 Front Raise/Lat Raise
50 Push Ups
3×10 DB Row
6×10 Pull Ups
3×12 Preacher Curl
50 Push Ups
2×12 Squat
Rack Pull
AMRAP BB roll outs
3×15 Fork Put Down
3×10 Leg Raises
Weighted plank
Inverted Sit Ups
C25K
(B)
3×6 Bench Press/5×5 OHP
3×12 Cable fly
3×5 Barbell Row
5×10 Chin Ups
3×12 Hammer Curl
5×5 Front Squat
Barbell roll outs
Fork Put Down
Scissor kicks
Knee tucks
Inverted Sit Ups
2M Run

What are your stats? How long have you been lifting?

A:
Strict Press 5x5 followed by 3x10
Squat 3x5 followed by 3x10
Weighted Pullups 5x5 followed by 3x10

B:
Bench 5x5 followed by 3x10
Diddlies 1x5 followed by 1x10
Cheaty Pendlays 5x5 followed by 3x10

Every second day.

Warm up:
3 sets of 10 KB haloes and 5 goblet squats
Lower:
One hand KB swings, 10 sets of 5 per side
TGU, 5 per side, alternating
Upper:
Chins and dips on rings w/KB on dip belt, 5x5

Warm up daily, alternate upper and lower days. Sunday off.

I guess stats matter too
5'9", 176, probably 13% bf or so ( can see abs well)
Binch is 230 5x5
Squat is 315 3x5
OHP is 150 5x5
Diddly is 435 1x5
Rowing 225 for 5x5
Haven't tested maxes in a few months so kinda irrelevant

A

Squat
Overhead press
Dead lift
Lat pulldown

B

Squat
Bench press
Dead lift
Row

A:
Squat 3x5
Barbell Row 3x5 + 1 set amrap
Incline Bench Press 3x5
Chins 3xF
Lying Tricep Extension 3xF

B:
OHP 3x5 +1 AMRAP
Deadlift 1x5, 1x3 (more weight)
Front Squat 3x5
Chins 3xF
Weighted Dips 3xF

C:
Bench press 3x5 +1 AMRAP
Squat 3x5
RDL 3x5
Close-Grip BP 3x5
Weighted Chins 3xF

The tricep exercises at the end are mostly to make some time while my gf finishes her classes while I shoot the shit with the gymbros. Sometimes if it takes too long i do curls and ab shit they do as well.

6 days a week
A
Diddy 5/3/1 + 6x3
Squat 5/3/1 + 6x3
(Sometimes Front squat or sumo 3x10)
B
Bench 5/3/1 + 3x3 + 3×5
Ohp 5/3/1 + 6x3
Incline db 3x10
Cable flys 3x10

If anyone cares about stats (fuck liberty units)

Squat 155 x5
BBRow 90 x5
OHP 72.5 x5
Bench 115 x5
DL 185 x5

For the main lifts at least. The others i calculate based on those numbers.

I call this "please no don't make me ask someone to spot me dear fucking lord"

A
warmup (1/2 mile run or 100 half-jacks)
bent-over row 5x5
OHP 5x5
deadlift 3x8
chin-ups 2xF
wrist curls 3x20-15-10

B
warmup (ditto)
3x10 dumbbell curls
5x5 squats
3x10 dumbbell OHP
pull-ups 2xF
wrist curls 3x20-15-10
Any recommendations? I've only been doing this for a little while, but I'm getting results and it's encouraging as fuck.

>deadlifting and squatting on the same day

half of you are fucking retards LMAO

if you're doing either of these exercises correctly you would not be able to squat/deadlift afterwards

I do front squats on my diddly days. Honestly my lumbar kills me and I'm definitely not doing as much weight as I can in those, but hey, the numbers are goin' up.

I hope this is bait
There is this thing called powerlifting, which half of us autists here (the ones who actually train) train for, which requires squatting and diddlying on the same day. In order to perform adequately on meet day, your nervous system needs to be properly trained to do that. If you never do both on the same day, you will never push near max on both on the same day.

A month, but I lifted for a long while before that.

5'5, 130 lbs.

Overhead press: 135 lbs
Bench press: 190 lbs
Squat: 220 lbs
Deadlift: 270 lbs(much more with snap city form)
Power clean: 145 lbs(just started)
11 chin-ups

Monday:
>Snatch Work: 5x3
>Chest | Back: 4x12
>Triceps | Biceps: 4x12
>Shoulders | Traps: 4x12

Tuesday:
>Jerk Work: 5x3
>Squats | Calf Raises: 4x12 / 3x33
>Hip Hinge | Ab Circuit: 4x12 / 3x33
>DB Wrist Complex: DSx12

Wednesday:
>Clean Work: 5x3
>Chest | Back: 4x12
>Triceps | Biceps: 4x12
>Shoulders | Traps: 4x12

Friday:
>Snatch &CnJ PR: Fx1
>Squats | Calf Raises: 4x12 / 3x33
>Hip Hinge | Ab Circuit: 4x12 / 3x33
>DB Wrist Complex: DSx12

Saturday:
>Muscle Ups: 3x5
>Chest | Back: 4x12
>Triceps | Biceps: 4x12
>Shoulders | Traps: 4x12

being obese isn't a sport

>bait 2 : return of the shitposter

Nobody claimed it was????

I just recently added in neck work because I want to look more intimidating.

Everday:
Circuit (Repeat Six Times)
1x30 Neck Curls
1x30 Crunches

Chest Day:
Circuit (Repeat Six Times):
1x20 Pec Deck Fly
1x20 Chest Press Machine
1x10 Smith Machine Bench Press

Arms Day:
Circuit (Repeat Six Times):
1x20 Preacher Curl Machine
1x20 Tricep Pushdowns
1x10 Bicep Curls

Shoulders Day:
Circuit (Repeat Six Times):
1x20 Lateral Raise Machine
1x20 Shoulder Press Machine
1x10 Smith Machine Shrugs

Back Day:
(Repeat Six Times):
1x20 Seated Row
1x20 Chest Supported Row
1x10 Smith Machine Deadlifts

Legs Day:
(Repeat Six Times):
1x20 Leg Extension
1x20 Leg Curl
1x20 Butt Blaster

Current routine and I know smith machine are lame, but my gym sucks

A
Smith Machine Bench Press 5x5
Dumbbell Incline Bench Press 2x20
Cable Rope Face Pull 3X10
Cable Seated Row 3x8
Dumbbell Alternate Bicep Curl 4x15

B
Dumbbell Lunges 3x12
Dumbbell Side Bend 4x15
Smith Machine Squat 3X8
Barbell Romanian Deadlift 3x10
Hyperextension Back extensions 3x10

C
Dumbbell Incline Bench Press 4x15
Wide Grip Lat Pulldown 4x12
Smith Machine Bench Press 4x15
Cable Straight Arm Push Down 4x12
Cable Lateral Raise 4x12
Dumbbell Shoulder Shrug 3x15
Cable Rope Hammer Curls 3x10

D
Smith Machine Squat 3x5
Smith Machine Single Leg Split Squat 3x10
Barbell Romanian Deadlift 3x12
Cable Pull Through 3x10
Hyperextensions - Back Extensions 3x10

me

I don't eat for five days, then eat thousands of calories in one sitting at an all you can eat sushi place, then I go to the gym and lift for hours, hitting each muscle in my upper body with two different exercises. Then I go home and I sleep for at least 12 hours, some times more. I repeat this process for the next two or three days, adding in some HIIT, until I'm ready to fast again. R8

Doing a PHUL right now but what's the best routine while cutting? I'd like to build strength and get more aesthetic but I realize linear progression may not be in the works at a -500 deficit.

Just starting week 7

Legs

Lmao

ABxAxB

A
Bench 3x6
Overhead Press 3x6
Cable Extensions 3x8
Squat 3x6
Calf Raises 3xf

B
Pullups 3xf
Lateral Pulldowns 3x10
Invert Row 3xf
Facepulls 3x10
Hyperextensions 3xf
Chinups 3xf
Curls 3x12

I probably need to do rows in there somewhere.

What is funny about my routine user? Is it the high rep work? I'm doing that because right now my sole concern is hypertrophy.

Please someone shit on my program.
Im uoung, want to get strong and become a good athlete, lose weight and become a sick cunt.

>1x20 Butt Blaster
You can only fit ten dicks up your arse, user? I'm surprised with a routine like that you must be able to take more than 20 bbcs at a time.

>no chest apart from OHP
do some dumbbell flat bench pressing if you're too scared to ask someone to spot you
alternatively bench the barbell in a squat rack with pins

Working out my butt isn't gay. Glutes for sloots brah

Love the simplicity and efficiency of your routine and the results attest to it's quality.

Front Squat
Romanian Deadlift
Incline Bench

Chinups on the off days

You really don't need two rest days between each cycle.

Flat bench 3x5
Standing barbell OHP 3x5
Squat 3x5
Pendlay rows 3x8
Deadlifts 3x5
Tricep pushdowns 3x8
Seated cable rows 3x8
Seated dumbbell curl 3x8

How bad is this?

All 10x10 and 4 lifts per muscle group

A: Biceps and Back
Various curls
Barbell Row
Lat PD
Cable Row
Reverse flys

B: Chest and Triceps
Barbell/Dumbell Bench press (depends on mood and availability)
Chest fly (machine)
Incline dumbell bench press
Cable flies
Cable pushdown
Overhead cable push
Kickbacks
Skullcrushers

C: Shoulders and Legs
Lateral raises
OHP
Upright Row
Facepulls
Squats
Legs exten
Leg curl
Calf raises
D: Cardio and core
An hour or so of cardio
Leg raises
Planks
Crunches
Sotups on decline bench

Plan on going for 10 weeks on this routine, on week 5 atm. Advice/rate?

HA!

All sets are 3 sets, 10 to 15 reps each
10 minutes stretching each day

Monday:
Rowing machine - 45 mins
Dumbbell squat
Dumbbell calf raise
Dumbbell bench press
Bent-over dumbbell row
Dumbbell shoulder press
Dumbbell shrug
Dumbbell curl
Leg press
Stationary bike - 45 mins

Tuesday:
Running - 30 minutes
Rowing - 30 minutes
Dumbbell deadlift
Incline dumbbell bench press
Dumbbell calf raise
Dumbbell side raise
Dumbbell shrug
French press
Dumbbell curl
Pushup
Leg press
Stationary bike - 30 minutes

Wednesday
Rowing - 45 minutes
Dumbbell squat
Dumbbell bench press
Bent-over dumbbell row
Dumbbell shoulder press
Dumbbell shrug
French press
Dumbbell hammer curl
Calf press
Cruch
Leg press
Stationary bike - 45 minutes

Thursday:
Rest

Friday:
Whatever set from the above, depending on muscle group fatigue
Rowing Machine - 30 mins
Run - 30 min
Stationary bike - 30mins

Saturday:
Long run (45min+)

Sunday:
Hike or rest depending on fatigue

I copied this PPLxPPLx from an user in a routine thread I made about a month or 2 ago

Push:
Barbell bench 5x5
Incline DB bench 5x10/5
Dips 5x10
flyes 5x10-20
OHP 5x5
Skullcrushers 5x10-20
Tricep Pushdown 5x(10+10) I superset this with over and underhand grip

Pull:
Barbell row 5x5
T-bar row 5x10
lat pulldown 5x10
pullup 5x10
facepulls 5x15
Barbell curl 5x5-10
bicep curl/hammer curl superset 5x(10+10)
Preacher curl 5x10

Legs:
deadlift 5 sets with varying reps mostly whatever i feel like/ how many I can get
squat 5x5
calf raises 5x10-20
leg press 5x10
reverse leg extension 5x10-20
lateral raise superset with dumbell press 5x(10+10)
shrugs 5x5-15

Any suggestions? my stats are 115/185/185/315 ohp bench squat dead all for 5, been lifting for a few months. Seems like a lot of stuff in this routine so sometimes I go as low as 3 sets for accessories

Random lifts: the routine

I do PHAT, but with one leg day lol

>What are your stats? How long have you been lifting?
Its a fucking beginners program you cunt

I don't have access to a gym and no money until I start university in a few months and I was wondering what the best body weight routine would be until then. Something to develop some muscle and work out ranges of motion you'd use in a gym lifting setting. I do own 2 dumbells and a few weights

Push, pull, legs.
Doing the leangains variant right now.
Assistance exercises are done 5x5 if they are compound, and 3x8 if isolation. Same volume, but feels right to do it so.

>squat is equal to bench
move DL to pull

Mon:
>Deadlift 5/3/1
>OHP BBB
>Front Squats
>Weighted Chins
>Barbell Curls

Tues:
>Bench 5/3/1
>Squat BBB
>Barbell & Dumbbell Incline Bench
>Barbell Row
>Triceps Rope Pushdown

Thurs:
>Squat 5/3/1
>Bench BBB
>SL Deads
>Facepulls
>Barbell Curls

Fri:
>OHP 5/3/1
>Deadlift BBB
>CG Bench
>Dumbbell Row
>Triceps Rope Pushdown

It's taking me 5 days to recover from squatting. I was squatting 3x5 120kg (1800kg volume), increasing 2.5kg twice weekly. I decided to focus on hypertrophy so I dropped the weight to 85kg and do 5x10. Turns out thats a volume of 4250kg and it really kicks my ass. I need to reduce my volume, but how do I do this and still focus on hypertrophy? I don't want to drop my squat weight to like 40kg to achieve the same volume I was doing at 3x5. Or is 3x5 enough for adding muscle mass on the squat? Because I'm definitely overtraining at the moment but I make all 50 reps at 85kg.

TL;dr, overtraining, should I reduce weight to maintain hypertrophy or lower reps and hope that's enough to still add muscle mass?

>running GSLP but 5x10

Someone please rate, this is the only routine I’ve found that caters to the equipment I have and almost no body weight because I’m still to weak to lift my 195 lb ass more than once. I squat every now and then but other than that I don’t do legs.
Bench 5x5
OHP 5x5
Incl. DB press 3x(-8)
Tri. push down 3x12
SS lat raises 3x15
Tri extensions 3x12
SS lat raises 3x15-20

3x12 preacher curl w/ bar
3x12 skull crusher
SS bis and tris
Dumbbell curls 3x12
Tricep extensions 3x12 + SS
Hammer curls 3x12

Say feb 17
Dead 3x5
B Row 3x8
Pulldown 3x12
Cable row 3x12
Face pull 4x20
Hammer curl 4x12
DB curl 4x12
+tri extension 3x12

every other day:
2-4-6-8-10-8-6-4-2 wide over hand grip pull ups pyramid
2x max pull ups weighted
3x10 bicep curls
2x7 curls but slow
3x10 overhead plate extension
3x10 dumbbell tricep extension
3x10 plate punches
2x50 push ups plus whatever I roll in those threads
100 crunches

MonTues/ThursFri
5 miles run before the sun rises. probably gonna start doing 7 miles atleast once a week, not sure if my knees will agree though.

and other random shit with weights and once a week I do bench, usually just do something like 1x10 at 115 than 4x10 at 135. I dont really care about benching, my goal is to do pull ups more. And run fast.

there are probably better ways to do this but idgaf fuck that

5x5 in all of them unless specified.
A:
>OHP
>T-bar rows
>Pullups
>Curls
>Deadlifts
>Tricep & Calf machines till failure
B:
>OHP
>T-bar rows
>Pullups
>Curls
>Squats
>Tricep & Calf machines till failure

>not just going to the gym and doing whatever you feel like for however many sets you feel like to induce maximum muscle confusion

swap bench and chins on workout b for OHP and dips

>3×15 Fork Put Down

1x20 suicide sets

Saturday
>Incline Bench Press 4x6-10
>Dumbell Bench Press 4x6-10
>Incline Dumbell Flys 4x8-10
>Cable Crossover 3x8-12
>Standing Calf Raise 5x8-20
>Seated Calf Raise (machine) 5x10-25

Sunday
>Deadlifts 3x6-10
>Bent Over Rows 4x8-12
>Seated Cable Row 4x8-12
>Lat Pulldown 4x8-12

Monday
>Squat 5x6-10
>Leg Press 3x8-10
>Leg Extension 4x8-12
>Leg Curl 4x8-12

Tuesday
>EZ Bar Curl 4x6-12
>Hammer Curls 3x8-10
>Preacher Curl 3x10
>Tricep Extension 3x12-15
>Tricep Pushdown 4x8-12
>Skullcrusher 4x10-12
>Standing Calf Raise 5x8-20
>Seated Calf Raise (machine) 5x10-25

Wednesday
>OHP 4x6-10
>Lateral DB Raise 4x10
>Seated Bent Over Rear Delt Raise 4x10
>Front DB Raise 3x10
>Upright Barbell Rows 2x10
>Reverse Flys Machine 4x12-15
>BB Shrugs 4x10-20
>DB Shrugs 3x8-12

Thursday
>Rest Day

Friday
>Mountain Biking for 30:00-60:00

Am I gonna make it? Just started this routine last week as a step up from typical beginner routine.

Someone pls rate this

tempted but I'm worried they'll overtrain me as well. I've still got some linear progression in me so i want to keep that going

Sl 5x5 with hanging leg raises and dips and pull ups

Full body 3x a week

A:

Trap bar dl 1*5
Ohp 3*5
Chins 3*8-15

Assistance exercises:
Dips 3*10-15
Lateral raises 3*12
Curls 3*8-12

B:

Squat 3*5
DB bench press 3*5-8
Rows 3*5

Assitance exercises:
Curls 3*8-12
Lateral raises 3*12
Shrugs 3*10

C:

Trap bar dl 1*5
Ohp 3*5
Chins 3*8-15

Assistance exercises:
Tricep work 3*10-12
Lateral raises 3*12
Calf raises 3*15-20+

>usually do more assistance work if I have the energy
>I'm focused more on my dl and ohp than anything else
>I feel trap bar dl hits quads enough to only squat once a week, legs are still proportional to my upper body

Starting strength but in the 8-12 range with some arm isolations at the end

Flat Bb bench
Incline DB
Flat db bench
OHP
Reverse flys
Narrow grip pull downs
Wide grip pull downs
Db rows
Bicep curls
Tricep curls
Back squats
Shrugs

3x a week, heavy, medium, heavy

You should just do Phraks Grey Skull senpai

>27 sets of bench a week

Tuesday
Dumbell Curls 3x8 super set with 3x8 skullcrushers
Seated Curls 3x12 superset with seated tricep pushdown 3x12 with a dropset on each
2x12 cable curls superset with cable pushdowns 2x12 then a burnout set of 50-55 reps on each
3x15 forearm exercises

Thursday
Dumbell chest press 3x10 superset with dumbell rows 3x10
Seated flys 3x12 superset with reverse flys 3x12
cable flys 3x12 superset with cable rows 3x12

Saturday
Dumbell Curls 3x8 super set with 3x8 skullcrushers
Seated Curls 3x12 superset with seated tricep pushdown 3x12 with a dropset on each
2x12 cable curls superset with cable pushdowns 2x12 then a burnout set of 50-55 reps on each
3x15 forearm exercises

I'm trying to grow arms for my vacation in November because my arms are genetically my weakest.

Forgot to add
OHP 3x10
Side delt cable raises 3x15 for Thursday

Sheiko 29-32, but with more variation with accesory lifts.

monday - ohp 5x5 and pull ups
tuesday - deadlift 5x5
thursday - bench and weighted dips 5x5
friday - squats 5x5

why bother with other meme exercises

Upper body
>OHP 3x5
>sitting bicep curls 4x8
>dumbbell rows 4x10
>dumbbell bench 4x10
>dumbbell incline bench 4x10
>dumbbell flys 4x10
>reverse curl 4x10

Legs and abs
>dip/leg raise 4x10
>leg press 4x10
>stomach vacuum 30 sec/1 minute break x4
>dumbbell side bend 4x10

And
HIIT session once per week
>5 min warmup 6kmh
>(30 sec sprint 14kmh 1 minute fast walk 6kmh) x10
>5 minute warmdown 6kmh

Would like a R8

1x5+ deadlifts
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls

5x5 bench press
3x8-12 overhead press
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns
3x15-20 lateral raises
3x8-12 overhead triceps extensions
3x15-20 lateral raises

2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

A
Squat
Bench Press
Chinup
Bicep Curl

B
Squat 50%
OHP
Diddly
Chinup
Tricep Extension

AxBxAxxBxAxBxx

Forgot to mention 3x5

/fat/ don't know what I'm doing, I only have a 25lb kettlebell

5X5 shoulder press
5X5 military press
15X3 kettlebell swings
10X3 goblet squats(which leave me sore for days because I'm fat)
2x2 turkish get ups (read it from a fitness instructor but not sure if it's a meme exercise
2X10 arm raises

Once you shit on my routine I need some recommendations. How is the farmer's walk by the way?

A:
Bench 8x5
Squat 5x5
Tricep Pushdowns 8x3

B:
Lat Pulldown 8x5
Cable Row 8x5
OHP 8x5
Curls 4 da gurlz:8x3, 25x1

ABxABx

Run 30-40 mins after every workout
Do some crunches and reverse crunches every other day cause my fucking abs hurt when I run

6 years lifting, finally making gains

a
Squat 3x5
Bench 3x5
Deadlift 1x5

b
Squat 3x5
Press 3x5
Deadlift 1x5

a x b x a xx
b x a x b xx

after 3 weeks moving onto second phase with power cleans and deadlifts alternating

then adding chins

feels good to be doing the program man

6 years lifting and you're running the very beginning novice starting strength?
what are your lifts?

how long have u been running this, and what's ur progress, is this for beginner weightlifters?

I tried it out last week it was pretty good but yea my squat is shit only been doing squats and diddlys for the past 3-4 months