POST YOUR ROUTINES FIT

Holyshit that volume

Dumb to do that while cuttiNg. Just do fullbody twice a week and maintain your strength. You want to get as much recovery as possjble while cutting and 2x a week fullbody is the perfect fit for that

what are your lifts?
as a natural you get no benefit from that shitloads of volume
Also
>chest flys 5x5
lol

Most retarded routine yet,
You must be lifting babyweight

10 minutes of cardio.
3x5 Snatch
3x5 Clean and Jerk
3x5 Deadlift
5x5 Bench Press
5x5 Squat
5x5 OHP
5x5 Pull-ups
20 minutes of cardio.

3 times a week then I usually fuck around on Saturdays doing arms, or whatever I want.

ABCABCX

A:
Flat BB Bench
Flat Close-Grip BB Bench
Incline BB Bench
Incline DB Bench

B:
BB Deadlift
BB Shrugs
BB Rows
Pull-Ups
DB Curls

C:
BB Squats
BB OHP
Bicycling (Summer)

325/455/550

Currently, every other day:

6,5,4,3 Close Handstand Pushup
2x7 One Arm Pushup
2x15 Elevated One Leg Bridge
6,5,4,3 One Arm Assisted Pullup
2x10 One Leg Squat
2x15 Bent Leg Raise
60 Situps

Progressive calisthenics, currently focusing on increasing reps on Close Handstand Pushup & One Arm Assisted Pullup

This is bait, right?

No. It only takes two hours and I guarantee I'm stronger than you.

Kethnaab SS and adding in HIIT this week (probably sprints) on two of my rest days, because Jordan Feigenbaum said to do HIIT since I'm above 20% bf. Currently eating 3400 cal a day at 6'5" 214lbs 23%bf and increasing lifts just fine.

Attached: 20180319_174221.png (1080x1802, 305K)

Just starting

Attached: Picture1.png (949x653, 245K)

this is as meme as it gets, expect no gains

this is impossible ven if you roid, 11+ different exercises in one session, like what is the point ?

A
Bench
Press/Shoulder shit

B
DL
Backshit
Farmer walks

rest

C
Squats
Curls

back to A

2 day on, one off, do shit like bike for a couple hours on off days when its nice

Usually around 2 hours. This morning was a complete between 6:15 and ~8:08.

day A:
pull ups 4xAMR
OHP 5x5
meadows swings 4x15
DLs 5x3
squat 5x5
overhead tricep extension 4x8
any type of curl 4x8

day B:
barbell rows 5x5
barbell shrugs 5x5
BP 5x5
scare crows/meadows row 4x15
squats 5x5
tricep push downs 4x8
any type of curl 4x8

three times a week, you know how it works. I add calf rises every now and then

Unironically a good routine for a skelly

Attached: 8B9AAEC1-A064-47B7-B1D6-584E7A6667ED.jpg (635x606, 34K)

OHP was 135 for the 5x5
Bench 225 for 5x5 is easy now, but increasing had been slow.
Squat at 365 for 5 reps. Haven't done it enough for 5x5 yet.
DL is lagging behind at 395x5 and 405x1. It's the grip that keeps the 405 at one rep.
I use the high volume to offset my over-eating to keep in a caloric deficit. I also just really like lifting.

youtube.com/watch?v=rjRdRUr-1G0

But for real ive been blasting dips rows and deadlifts everyday for past, more than a week i think

also some behind the neck press

I don't have a routine, I just do whatever I feel like LoL.

Last two weeks I did a bro split during the week and 1 oly session on the weekend. Before that I was doing three days a week full body compound lifts. I think tonight i'm going to kick off a full body compound lift week and do some extra biceps (I took a flex'd a cep for a pic this weekend, and I definetly wasn't mirin).

how bout you rate that routine homofag?

Attached: FatPT.jpg (480x360, 13K)

I'm getting killer squat gains tho. Finally got past the 315 plateau.
>I meant mass gains, nerd, strength is for losers
Okay, everyone has unique gym and physique goals, but go on screeching about memes.

It takes me around 2 hours with adequate rest periods, not impossible by any means.

>People actually waste time and energy keeping track of a routine

Fucking retardation, just go to the gym autists

Attached: 1518215154689.jpg (348x333, 39K)

M/W/F - Bench

warm up

79% for 5
86% for 3
91% for 1
96% for 1
91% for 1
91% for 1
86% for 3
79% for 5

then do accessories for upper body

Thurs/Sun - squat

cycle front squats and back squats with main focus shifting every 6 months

Thurs - Heavy day 3 sets of 5-6 front squat. add 2.5kg per week.
Sun - volume day 3-4 sets of 8. add weight when appropriate.

then do deadlifts after on a weside template.

managed to get to 285/310/405 @6'9 148lbs like this

AxBxAxxBxAxBxx

A:
Bench 3x5-7
Bicep curls 3x8-10, AMRAP last
Seated rows 3x10-12 AMRAP last
Tricep pulldowns 3x8-10, AMRAP last

B:
OHP 3x5-7
Hammer curls 3x8-10, AMRAP last
Shrugs 3x5-7
Deadlift 3x5-7

Best routine I've ever been on, simple, fast, I already have naturally thicc af legs so deadlift 1-2 times per week is more than enough, I'm in it for aesthetics

Attached: 1506485364380.jpg (674x639, 93K)

i meant 385/310/405 @5'9 158lbs lmao

this guy get's it. Have a alpha card

Attached: 1475536298812.jpg (2448x3264, 1.55M)

>i meant 385/310/405
Did you?

3x5 Squat
1x5 Deadlift
3x5 Bench
3x5 OHP
3x5 Standing Rows
And just a bunch of curlz and whatnot after. Do this 2-3 times a week.

damn those are short workouts. how much time do you spend at the gym 30mins ?

t. No gains

1.Work my way up to 95% 1RM flat bench press. Then drop to 4 sets 6 reps 85% 1RM.

2. Incline dumbbell flies 4 sets 12, 10, 8, 6

3. Incline hammer strength 4 sets 15 reps

4. Cable flies emphasizing upper chest. 4 sets 20 reps

I’m powerlifting elite category for bench press btw :^)

5x5 + 1xF Squat
5x5 Bench
3x8 Dumbell Curls
3x8 Tricep Extensions
25 crunches
25 pushups

3 days a week
I would add deadlifts, but I am a pussy

AxBxAxx BxAxBxx

A
OHP 3x5
Deadlift 3x5
Weighted dips 3x5
random ab exercise

B
Bench 3x5
Pull ups 3x5
Squat 3x5
random ab exercise

cardio outside sometimes when the weather is nice

I highly recommend DL, my man. It is by far the most practical lift when it comes to comparing those movements to real life tasks.
t. used to load heavy things into people's trunks and trucks like grills

start just deadlifting one plate.
I skipped it for years but it is indeed great (unlike OHP, barbell benchpress and to a limit, squat)

1 hour cardio on elliptical.

Every morning.

Attached: 1521376782522.png (511x511, 31K)

I'll also add that DL is one of those lifts that looks hard to fuck up on form. This is a fallacious myth. Once you master proper DL form, you are free to feel superior to all of the snap city-visiting niggers which comprise most people who try DL.

Attached: GZCLP.png (800x3700, 1.32M)

A:

Chinups/Rows 2x5, 1x5+ (alternate every workout)
OHP 2x5, 1x5+
Dumbell Skullcrushers 2x5, 1x5+
Deadlift 1x5

B:

Pullups 2x5, 1x5+
Bench Press 2x5, 1x5+
Bicep Curl 2x5, 1x5+ or D rows if I feel like it
Wrist Curls 2x5, 1x5+
Squats 3x5

Attached: Amerimutt Canachink cousin.jpg (980x716, 363K)

All sets are 12, 10, 8 with last set being a drop set until failure at 50% 8 rep weight

Not in order, usually alternate muscle groups.

Chest, tri, shoulders:

Incline DB bench
Decline DB bench
Chest flies
Alternating DB flat bench
DB skull crushers
Rope tried pull downs
Rope overhead tried press
Dips
Seated military press
Trap flies
DB shoulder press
Upright Row
Shrugs

the fuck? if I fail 5x3 I'm supposed to do 10x1? that makes no sense

>3x5 C&J
>3x5 Snatch
Better to do lower reps and more sets for these
What are your lifts at?

I know that it's a meme.

>straddle planche push ups
>one arm chin ups

Same set syle as before
No particular order

Back, abs, and biceps:

Deadlift
Seated cable rows
Lat pull downs
DB row
Lower back extensions
Standing DB curls
Reverse curl
Hammer curls
Cross chest hammer curls
Seated incline bench DB curl

Varied abdominal work

Same as before

Legs

Back squat
Seated calf raise
Hamstring curls
Seated leg raise
Standing calf raises
Front squat
Standing anterior tibialis raises
Hip thrusts

Day 4 is cardio, if not rest and do cardio on chest day for at least 20 mins.

Repeat chest on day 5.

Tell me if it’s shit boys

Attached: C4EAE64B-004C-4E1C-89FB-3954A594B6EB.jpg (750x1334, 192K)

You will get more gains if you hit all your muscles at least twice a week

4DUL

U1
>3x8 Dips
>3x8 Pendlay Rows
>3x8 OHP
>2x10 Pull Ups
>2x10 DB Bench
>2x10 DB Upright Row
>3x12 TB Extension
>2x12 DB Curl

L1
>3x8 Box Squat
>3x10 SLD
>3x12 Split Squat
>3x12 Straight Leg Raise
>3x15 Neck Curl
>3x15 Calf Raise

U2
>3x8 Pull Ups
>3x8 Bench Press
>3x8 Upright Row
>2x10 Dips
>2x10 DB Row
>2x10 DB Press
>3x12 CB Curl
>2x12 DB Extension

L2
>3x8 Deadlift
>3x10 Front Squat
>3x12 Hip Thrust
>3x12 Straight Leg Raise
>3x15 Neck Curl
>3x15 Calf Raise

How would I go about doing that?

push pull legs for me is about an hour

this guy added a lot of shit

like for push, you dont need bench, chest flys, dips, and cable flys

you just need bench and 1 of those, that is too much.

same with all the legs shit, you just need to squat desu

Monday:

bench 15 rp
flys 4x8-10
cable crossovers 4x8-10
OHP 4x8-10
triceps 20 rp

Tuesday:

Squat 1x20
leg press 4x15-20
hamstring curl 4x15-20
calves 1x20
rows 4x8-10
biceps 20 rp

Thursday:

OHP 15 rp
Lat raises 4x8-10
Facepulls 4x8-10
Bench or flys 4x8-10
Triceps 20 rp

Friday:

Deadlift 1x5
Rows 4x8-10
Lat pulldown 4x8-10
Squat 1x20
Biceps 20 rp

PPL.. slightly modified almost all are pyramid of 5-7 sets, start everyday with a 1 mile run

Push
flat bench
incline bench
fly machine
dips
pull ups 3x10
tricep extension on cables
tricep extension on machine
ab work

pull
DL
Pull ups 3x10
bb rows
chin ups 3x10
regular curls
hammer curls
ab work

legs
back Squats
leg press
calve raises
DB ohp
front raises
side raises
shruggs
rear delt flys
6 way shoulders
ab work

cardio day
20-40 mile bike ride 2x a week or substitute with a spin class

3 day split, rest on day 4.

1. Chest, tri, shoulder
2. Biceps, back, core
3. Legs

Flat barbell bench
Rows
OHP
Lat Pull down
Zercher Sqaut
Bicep curls
Lateral raises
Shrugs
Pull Ups
Farmers walks

Medium x Medium x Heavy x x

any recommendations what routine should I go on? Lifting 5 months now and still totally lost.

My goal is to be aesthetic

Attached: Shitprogress.png (800x1016, 839K)

I’m guessing taking the best exercises out of each of those days to combine into one would be ideal?

you should have done SS to build a base, then moved on to a hypertrophy program... congrats on wasting 5 months.. read the sticky, or read it again if you already did.

Just make sure you are stimulating all your muscles.
I recommend at least 3 exercises per muscle group per day.

Google around and see what exercises work what. Just be sure to mix it up from time to time.
Don't start with the same exercise every day either.

BP 3 X 5
Incline Dumbell BP 3 X 10
Dips 3 Xf
cable crossover 3 X 10
cable pulldowns/pullups 3 X 10ss
Shrugs 3 X 10
Squats/calf raises 3 X 10 ss
OHP 3 X 5
Rows 3 X 10
Chins 3 Xf
Some curl variation 3 X 10 + Wrist work
Lat pull downs 3 X 10
Squats or deads ever second back day 3 X 5

AxBxAxB....

Core work twice a week
3 X :

10 Russian twists
Plank x f
Crunches X f
Toes to bar

Currently cutting whilst running ECA, no cardio. Thoughts?

So I start with the bar for each lift and then go up each set for a kinda 5, 3, 1

Cest/Back
BB Bench
upper row
DB pull over
One Arm db Row
Incline Bench
Cable Lat-Pulldown
Cable Flys

Legs
Back Squat
Leg Press w/ singles
Hamstring Curl
Calf Raises
Farmer Walks
Finish with hanging abs

Arms
Preacher Curles
Weighted Dips or V-Bar/rope pushdown
Hammer Curl
Single-Arm DB overhead
Cross Body Hammer Curl
Cable Overhead Tricep
Single Arm Preacher Curl
Single Arm Reverse grip Cable Tricep Pushdown
L-Sit Chin ups
Abs
5 1-minute Heavy Bag rounds

Deads/Fullbody
Dead lifts (rotate between deficit, Romanian, Sumo and maxing out normal)
Pullups after every dead lift set (rotate wide, normal, close grip)
Clean and Press
DB + cable shoulders
Shrugs

Rest Day - Repeat

Thinking I'ma start All Pro's routine, finally get serious after falling off the wagon.

Thoughts? Pretty much just:

Squats
Bench Presses
Bent-Over Rows
Overhead Barbell Presses
Stiff-Legged Deadlifts
Barbell Curls
Calf Raises

Side note: I'm concerned about how adamant folks seem about not deviating from it or adding accessory lifts. I really want to get better at pull-ups. They seem like a really versatile exercise, and absolutely essential if I'm ever hanging off the ledge of a building or dangling off a cliff.

Are you me?

>having a routine

A lot of beginner routines seem to have only these excersises, im the guy who posted his shitty progress pic above.

Ive been doing a routine with lots of accessory lifts since day one but every one here seems to either say my progress isnt THAT bad or to SS/PPL

Im really not sure which direction to go because what im doing rn doesnt seem to be working but im also really afraid to totally ignore accessory lifts for 3 or so months if i was to do SS/PPL

Flat Dumbbell Bench 3x4-6
Close-Grip Bench 3x4-6
Overhead Press 3x4-6
Lateral Dumbbell Raise 3x8-10
Barbell Rows 3x4-6
Lat Pulldown 3x4-6
Barbell Bicep Curls 3x4-6
Face Pull 3x8-10

Do this three times a week. When I hit 6 or 8 I move up in weight. Fuck legs.

If you're not satisfied with your results, maybe it's time to make a change?

Basically Phrak’s GSLP version with accessories and core work

A1
Barbell Rows 3x5+
Bench Press 3x5+
Squats 3x5+
Triceps extensions 3x6-12
Reverse hyperextensions 3x8-15
Calf raises 3x5-8; 3x15-20
Core work, obliques focus 2 exercises
Stability drill and planks or Swiss ball roll-outs

A2
Pull-ups (alternating overhand/neutral grip) 3x5-10
OHP 3x5+
Squats 3x5+
Face pulls 3x10-15
Reverse hyperextensions 3x8-15
Calf raises 3x5-8; 3x15-20
Core work, obliques focus 2 exercises
Stability drill and planks or Swiss ball roll-outs

B1
Barbell Rows 3x5+
Bench Press 3x5+
DL 1x5+
Leg curls 3x6-10
Triceps extensions 3x6-12
Calf raises 3x5-8; 3x15-20
Core work, obliques focus 2-3 exercises
Stability drill and planks or Swiss ball roll-outs

B2
Pull-ups (alternating overhand/neutral grip) 3x5+
OHP 3x5+
DL 1x5+
Leg curls 3x6-10
Face pulls 3x10-15
Calf raises 3x5-8; 3x15-20
Core work, obliques focus 2-3 exercises
Stability drill and planks or Swiss ball roll-outs

Alternating the Bench/OHP days, squats day 1 and 3 with DL day 2, so:
A1xB2xA1xx
A2xB1xB2xx
etc.

Core work, depending on what I feel like and free equipment:
Swiss ball side-raises 3x8-12. Hanging side-tuck raises 3x6-F. Standing weighted side-raises 3x8-12. Wood choppers 3x8-12. Russian twists 3x10-F
Hanging leg raises SS hanging knee raises 3xF (always do on DL days). Laying leg raises 3xF. Weighted crunches 3xF

(at home after lifting) Neck curls/extensions/side curls

I think I should add shrugs/lateral raises/curls at some point but not sure where without it seeming too convoluted each day. Any advice appreciated.
Also, is it better to just pick 1-2 core exercises and always repeat the same ones, or do several different ones?

If you fail on 5x3, take the weight you failed at and go to 6x2 and progress until you fail to get 12 reps on that. Once that happens move to 10x1 on the weight you failed 6x2 at and progress until you can't get those to 10 reps.

Once that happens you take 85% of the last successful training session you had and start with 5x3 at that weight.

Put another way:

Let's look at a T1 lift, benchpress. This is done on workout A2. I'm assuming you do all 4 workouts in a week, so you do workout A2 once a week

For all T1 lifts, in this example benchpress, you start by doing 5x3, adding 5lbs every time until you fail. This is just like Strong lifts or starting strength!

Your schedule would look like:

week 1: 50lb - 5x3 (success)

week 2: 55lb - 5x3 (success)

week 3: 60lb -5x3 (success)

Now lets say on week 4 you fail at 65lb:

week 4: 65lb -5x3 (fail!)

This is where things change. Now you no longer use 5x3 for workout A2 bench press anymore. 5x3 is done. Now you use 6x2. And You keep using 6x2, increasing the weight by 5lbs until you fail again. This is the key part that confuses people.

Now you continue like before, but you use 6x2. For example:

week 5: 65lb - 6x2 (success)

week 6: 70lb - 6x2 (success)

week 7: 75lb - 6x2 (success)

Now lets say you fail on week 8:

week 8: 80lb - 6x2 (Fail!).

So now you no longer use 6x2. Instead you use 10x1, increasing the weight by 5lbs every time still.

week 9: 80lb - 10x1 (success)

week 10: 85lb - 10x1 (success)

week 11: 90lb - 10x1 (success)

Lets say you fail on week 12:

week 12: 95lb - 10x1 (Fail!)

Congrats, you have finished a progression. This is where the progression starts over.

>If you're not satisfied with your results, maybe it's time to make a change?

So straight forward and simple but so true.

Im thinking maybe just go right back to basics as if i never lifted do SS for 3 months and then PPL?

just browsing for a good routine for tonight. im really upset so i wanna hit the gym up late and work it out

Cleaned 315 but failed the jerk. I can do 285 confidently though. I only snatch 225 kek.

SS 3 days a week.

A:
Squat 3x5
Bench Press 3x5
Deadlift 1x5
Dips 2x10
Standing Bicep Curls 1x10, 1xF
Hyperextensions 2x8
Sit Ups 3x5

B:
Squat 3x5
Overhead Press 3x5
Pendlay Rows 3x5
Chin Ups 2x8
Skullcrushers 2x8
Hyperextensions 2x8
Sit Ups 3x5

Been doing SS for 6 months. Would love to know whether or not to switch skullcrushers and curls for eachother. Any other critique is welcome.

Is this enough volume? I was thinking of smth like this seeing as how my last 5 months seem to be a total waste.

Have u progress pics?

Used to be that the first the compounds were enough volume but now this feels sufficient. If you're lifting heavy enough on the compounds then I feel this should be enough.

Attached: progress.jpg (4000x4032, 3.74M)

And back

Attached: IMG_20180219_174126.jpg (1944x2592, 523K)

Brosplit Supreme

Monday: Shoulders
OHP
Lat raise
Front fraise
Rear Delt raise
Face Pull
Dumbbell Shrugs

Tuesday: Back
Pendlay Row
Seated Cable Row
Lat Pulldown
Pull Up
Deadlift

Wednesday: Chest
Bench Press
Incline Bench
Decline Bench
Flyes

Thursday: Legs
Squat
Lunge
Romanian Deadlift
Bulgarian Split Squat
Barbell Hip Thrust
Standing Dumbbell Calf Raise

Friday: Arms
Standing Reverse Dumbbell Curl
Incline Hammer Curl
Bicep Curl
Standing Dumbbell Tricep Extension
Dips
Decline EZ Bar Triceps

Rate and Recommend. This serves as a general guideline to follow, sometimes I switch out variations of exercises.

For reps I do either 4x6 or 4x10, depending on the movement or muscle being worked.

Candy toe 6 week

Shitpost until failure, don't even work out :^)

Mo
squat 5x5
ohp 5x5
deadlift 1x5
pull-ups 3x

Tu
squat 4x12
ohp 4x12
deadlift 3x5
pull-ups 3x

We
squat 5x5
bench 5x5
rows 5x5
dips 3x

Th
squat 4x12
bench 4x12
rows 4x12
dips 3x

Fr
deadlifts 1x5
ohp 3x5
squat 3x5
bench 3x5
rows 3x5
pull-ups 3x
dips 3x

Hey that's pretty good, clean/snatch ratio isn't too bad, there's usually about a 40-60kg difference
keep it up user

I'm thinking of switching over to a PPL or a PHUL. How do you schedule squats and deads? I'd like to be able to do both twice a week. Is PPLPPLx reasonable for someone who actually likes spending 10 hours a week at the gym viable or would PPxLxPPxLx be a better option?

Attached: Dez.jpg (854x480, 71K)

ABABxAx

A

Squat 5x5
Bench 5x5
Deads 3x5, 1x3
OHP 5x5
Barbell curls 3x8
Farmers walk for 60 seconds
some ab workouts

B
Same thing as A but replace Deads with lat pulldowns

MWF
A

3x8 Squat
3x8 Bench
3x8 Chin-Up (Weighted)
3x12 Walking DB Lunges
3x12 Dips (Unweighted)
3x12 DB Pullover

B

3x8 Snatch Grip Deadlift
3x8 Standing Press
3x8 Bent Row
3x12 Good Morning
3x12 Front Plate Raise
3x12 Upright Rows

Cardio

Boxing 3 days a week, end boxing workouts with 1x fail roman chair sit-up, 1x fail hanging leg raise, 1x fail seated twist

One muscle groups per week, add super sets to any exercise

Upper back / Lats day (3x12~15)
Wide/mid/close grip lat pull down
Reverse Fly till failure
Dumbbell or barbell row/ cable row
Straight arm lat pull downs

Lower back day (3x12~15)
Deadlift 3x15 f
Wide grip / Close grip pull up (till failure)
T bar row
Middle back cable row
Cable/barbell/dumbbell row

Quad/ calves day (3x15~18)
Barbell squats
Front squats
Quad extensions
Weighted walking lunges
Calf raises

Hamstring/glutes day (3x15~18)
Closed leg/ open leg Stiff legged deadlift
Hamstring curls
Weighted walking lunges (leaning forward to target hamstring)
Barbell glute bridges
Donkey kicks
Adductor/abductor machine (hip and inner thighs)

Chest day / Oblique (3x15~18)
Dumbbell Bench
Incline/decline DB chest press
Machine/dumbbell fly
Full range motion fly for mid chest
Cable chest workouts
Oblique workouts

Shoulder day /Abs (3x15~18)
Lateral raise
Front lateral raise
Rear delts cable or dumbbell raise/fly
dumbbell/smith machine/barbell shoulder press
Arnold press
Shrugs
Abdominal workouts

Vastly preferred PPL to PHUL. Had to switch to PHUL because I didn’t have habe time for 6 days a week and it sucks

A
Bench 3x6
Squat 3x6
Row 3x8
Curl 3x10

B
Lat pulldown (soon to be pull-ups) 3x6
Diddly 3x6
OHP 3x8
Calf raise 3x10

AxBxAxx
BxAxBxx

help

Nice progress and frame
signed, a rectangle

Thanks. Is deadlifting on leg day along with squats a good idea or should I do it on pull day?