Routine rate

Im in the gym for an hour 20 tops. Whst are u talking about

Monday & Tuesday high intensity compounds. Friday volume, what's the troll?

>separate note for each day
pourquoi

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You aint lifting hard or heavy enough if you're doing all that shit in 1 hour 20 minutes

Anyone can do a bunch of exercises with baby weights and get it done instantly

My cousin just started lifting 3 weeks ago and he thinks hes a boss because he can finish entire full body 5x5 routine in 30 minutes. (IE: He is so weak he can get it all done so fast.)

thinking of starting this candito linear strength and hypertrophy, over a standard bodybuilding PPL

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Who the hell puts their entire routine into 1 note besides people on novice routines doing 3 exercises with 3x5?

305 squat for 3 sets = 15 minutes
245 bench for 3 sets = 15 minutes
200 decline for 5 sets = 10 minutes
T-bar row for 3 sets = 10 minutes
RP: Above the knee x3 = 6 minutes
Crunches and curls supersetted = 10 mins

Calves = 5mins

What....

How tf long do u rest on your compounds dude

You know Apple Notes lets you use headings, right?

warm up
>10 burpess,
>10 wall ball bounce things,
>250m row
x5

first
>30 front squats, then 10kcal burnt on assault bike
>20front squats then 20kcal,
>10front squats then 30kcal

second
>10deadlifts in a minute
>the remaining time doing sit ups
repeat for 10min

This
Bro are u resting 10minutes per sets or somethin?

what are good exercises to add to Jow Forums's gslp? I bench 140 and ohp 105 so i think i might have a weak chest.

>days not in the correct order
>can't rearrange because its an apple product

made me think

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Maybe you're just projecting because you have the work capacity of a 90 year old

I lift heavy.

I'd rather spend an hour 20 three times a week than have to spend every day of the week walking 20minutes to the gym and back. I have a life

>warming up is basedboy now
I hate this fucking autistic board sometimes. you don't have to meme 24/7

Moron

This with minor changes every few workouts. Push/pull alternating mwf, cardio and sometimes abs t/th

Ah so that explains it, well I have a home gym, so no travel time involved.

Sorry I forgot everyone here is a DYEL poor cunt lel.

>life is so busy he can't spare extra 20min to walk to gym
>shitposting on [nationaliy] [obscure hobby] board

post body

haha i said it first that means no one else can say it to me, 4chans rules after all

This with minor changes every few workouts. Push/pull alternating mwf, cardio and sometimes abs t/th.

Forgot pic.

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the image was directed at your entire routine m8

Imagine going to the gym just to spend 20 minutes benching and squatting then walk home.

Lmfao gl never making it. You need 2 isolate your arms and rear delts nigger my workout shouldn't even take 1hr 20 he only reason it does is due to earmups and me being lazy resting for 5mins instead of 3/4 on compounds.

>entire routine
that whole thing is the warm up user..

Wheres the squats and deadlifts

too many meme exercises

be honest how chicken like are your legs

I'm cutting rn so I'm not even doing the routine in the OP. I'm doing compounds only and 1 arm isolation per workout lmao.

When cut is over I'm gonna bulk using the OP routine just looking for Jow Forums to see if I missed anything but apparently it's impossible to do 8 exercises in 1 and a half hours

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Yeah no.

I do more volume on 1 compound on 1 single day that you do in a month, bitch.

5x50 bench?

I have 5x10 incline bench on Fridays m8 that's pretty much my max volume compound lift, should I up it?

so you lift 4000kg each day?

Hip adductor tear 2 years ago playing soccer, I have a really hard time with lifts that need lateral stability (squats, lunges, etc). Leg Press is in a fixed plane so I don't get much pain, and I plain prefer RDLs to conventional.

They don't look neglected. Heavy (3pl8) RDLs has given me big hams/ass, quads are lagging though.

Dyel

Fuck it, fine. ABxABx

Heavy compounds and lighter accessories. Generic as fuck.

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Looks pretty good, I normally run something pretty similar when bulking. I'd suggest losing a tricep accessory and adding front or lateral raises. Tris get blasted by the first 5 exercises.

Needs volume, hit heavy bench once a week not twice, get some sets of 8-12 on your chest or u won't grow

Yeah, I think ill alternate between skulls and cable pull downs instead. I usually can only do 10kg pulldowns by the end of the workout anyway because they are so dead.

Its not on there but I usually do DB bench, either flat or incline, for three sets to near failure just for that extra volume.

AxBxAxx

A Day:
> Bench Press (3x10)
> Squats (3x10)
> DB Shrug (3x10)
> DB Bench (3x10)

B Day:
> Deadlift (3x5/3/1)
> OHP (3x10)
> Arnold Press (3x10)
> Other Back (3x10)

In, change, lift, shower, change, out - all in 45 minutes. Preworkout in the car on the way there. Home from work by 5:30. And I swear to god I lift more than all of you. I don't know why you stupid fucks make it so complicated "45% of your 1rm x10 then 73% of your 3rm x2 / your core strength - the Chipotle burrito you ate" nigga just lift consistently. Vary weights and reps depending on how you feel.

All muscle groups need volume bro

Routines good but I suggest ABxCD

And on C&D hit the same muscles, fuck even the same exercises if u really want but do a 5x10 on your bench and a 5x8 on your squat n stuff.

Lifting heavy 3x5 twice a week really makes u stall at higher weights, Texas method and most intermediate programs giveu heavy and light days

Trust me it'll really benefit You, you'll blls the fuck up. Balancing volume and intensity is a beautiful thing.

This guy is the opposite to youBro where is your high intensity work, u need the strength combined w the volume work to gain mass. Wont get big if u don't lift big.

Starting 5/3/1's Triumvirate variant this week actually
I ended up adding 5x5 FSL to the end of of each compound lift because I found it more fun

Probably got memed by 5/3/1 in the end but already started the beginners program months ago, oh well.

Afaik 5/3/1 seems to be the only starting routine here that isn't constantly being shit on.

Greyskull LP isn't hated on much. But my ability to differentiate memeing from actual advice has been waning.

just made this one, already been running, wanted to write it down:

Main Lifts

Bench press
Set 1 - 135 lbs, >10 reps
Set 2 - 165 lbs, >10 reps
Set 3 - 185 lbs, 1-5 reps
Set 4 - 185 lbs, 1-5 reps
Set 5 - 205 lbs, 1-5 reps
Set 6 - 135 lbs, 10+

Overhead DB Press
Set 1 - 50 lbs, >10 reps
Set 2 - 55 lbs, >10 reps
Set 3 - 60 lbs, 1-5 reps
Set 4 - 65 lbs, 1-5 reps
Set 5 - 70 lbs, 1-5 reps
Set 6 - 50 lbs, 10+

Deadlift
Set 1 - 225lbs, >10 reps (conv)
Set 2 - 275lbs, 5 reps (conv)
Set 3 - 315lbs, 5 reps (mixed)
Set 4 - 315lbs, 5 reps (sumo)
Set 5 - 365lbs, 1-5 reps (mixed)
Set 6 - 315lbs, 5+ reps (conv)
Set 7 - 315lbs, 5+ reps (mixed)

Squat
Set 1 - 135lbs, 5 reps
Set 2 - 165lbs, 5 reps
Set 3 - 185lbs, 5 reps
Set 4 - 205lbs, 1-5 reps
Set 5 - 225lbs, 1-5 reps
Set 6 - 135lbs, 10+ reps

Accessories

Rows
Pull Down
Curls
Skulls
Pull Down
Obliques
Shrugs
Chins
Pulls
Dips

Program
Sun Mon Tue Wed Thu Fri Sat

Day 1 (Wednesday)
Pull Ups
Squat
Rows
Obliques
Curls (Barbell)

Day 2 (Thursday)
Obliques
Deadlifts
Curls (cable)
Pull Downs
Shrugs

Day 3 (Sunday)
Chin Ups
Bench Press
Dips
Skulls
Tricep Pull Down

Day 4 (Monday or Tuesday)
Pull Ups
Overhead Dumbbell Press
Pull Down
Rows (variation)
Close-grip Bench or some shit

AxBxCDx

A
Squat 3x5+
Rows 3x5+
Incline Bench 5x10
Curls (yeah I know) 5x10

B
OHP 3x5+
Pullups 5x10
Romanian Deadlift 5x10
Calf raises 5x10

C
Bench 3x5+
Rows 3x5+
Front squats 5x10
Tricep stuff (rope pushdown atm) 5x10

D
Deadlift 3x5
Face pulls 5x10
Pullups 5x10
GHR 5x10

Do cardio or hiking or sports on 2 of my off days, might just do something on all the days as I'm doing more sport and hiking in the summer.

I basically just took the first two days of gslp, doubled them up and alternated my main compound with a higher rep version. I do face pulls for my higher rep shoulder exercise cos I fucked my rotator cuff last year and never want to experience that again. I've added one extra accessory a day. In tempted to add in back extensions and some kind of ab work too

>posts routines
>doesn't rate others

Smh

Day 1- Chest, Shoulders, Triceps
Flat Bench (5-7 sets)
Dumbbell Over Head Press (3-4)
Incline Bench Press (3-4 sets)
Chest Fly's (3-4 sets)
Skull Crushers (3-4 sets)
Lateral Raises (3 sets)
Day 2 - Back,Biceps, Neck
DeadLifts (5-7 sets)
Barbell Row (3-4 sets)
1 Arm Row (3-4 sets)
Hack Squats (3-4 sets)
Preacher Curls (3-4 sets)
Barbell Curls (3-4 sets)
Power Shrugs (3 sets)
+ Neck
Day 3 - Chest, Shoulders, Triceps
Pullover for Chest (3)
Decline Bench Press (3-5)
Over Head Press (4-6 sets)
Arnold Dumbbell Overhead Press (3-4)
Close Grip Bench Press (3-4 sets)
Lateral Raises (3-4 sets)
Dips (for chest) (4-5 sets)
Dips (for triceps) (3-5)
Day 4 - Back, Legs, Biceps
Pullover For Lats (3)
Pull Ups (4 sets)
Pendlay Rows (3 sets)
Bulgarian Split Squat (6 sets)
Hip Thrust(3-4 sets)
Lunges(3-4 sets)
Leg Curl (3-4 sets) / RDL
Hammer Grip Curl (3-4 sets)
Shrugs (3 sets)
+ Neck / Forearm + Calves

>not training buglarian
never gonna make it kid.

holyshit that looks comfy and easy as fuck
you complete that in 30 minutes ?

doing deadlifts after squats ? I'd do these at least 1-2 days after

R8 me. The goal of this routine is to still incorporate the big 5 (squats, bench, barbell row, OHP, deadlift) but add a bunch of other shit for hypertrophy gains. I did push today and it felt hard enough but I could go higher in weight for some of them. jsyk I made it like 2 days ago and I'm still tweaking it so any feedback is appreciated. Main target areas are shoulders, triceps, chest, biceps, and back.

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This lacks. Just do ICF 5x5 if you're a beginner

Looks like a vague version of PHUL, might be worth checking out

Admit u mire my routine

Can confirm been running Candito 6 week and had mad gains!

OP here
Very similar 2 my routine
Looks good

Push
Bench 5x5
Tricep kickbacks 3x8
Cable flies 3x8
Dumbell bench 3x8 (it's the on where the dumbells are touching over my chest and I push them up together while they stay touching)

Pull
Deadlift 3x5
Bicep curls 3x8 (ez curl or dumbells)
Lat pulldown 3x8
Seated rows 3x8 (should I swap with standing barbell rows?)

Legs
Squat 5x5
Seated calf raises 3x8
&
Leg raises 3x8
Or
Farmers walk

Rate others!

Wtf is this shit

You shouldn't be doing more than 5 exercises in a day. Increase the weights or the sets of the other exercises and drop a few. You can alternate the exercises from week to week but don't try to fit everything into one workout.

No shoulder work?

When did you finally discover that as a natty high frequency > all?

Bench
Chest Shrug
Butterfly
Preacher Curl
DB Curl
Triceps Pushdown
Crunches

Pull-up
OHP
Cable Row
DB Row
Rack Pull
Reverse Fly
Side Lateral Raise

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ULULUxx is GOAT

Why not? Why 5 exercises maximum? Any source or is this just broscience?

Says who? I can do whatever the fuck I want. The only reason I have more than 5 is because I don't want to be a little bitch and have no calves or hamstrings like you.

>You shouldn't be doing more than 5 exercises in a day.

says who?

Absolute dyel what are u talking about. Have u never heard of full body workouts

I bet you do Starting strength without even adding on additional arm work.

Ask me how I know you bench 1pl8

SQUAT!

Fat powerlifters

Best in thread

I did for a long time, right now I don't cause my legs are already way overproportional. Need to get some more balance. Will add them again in the future of course.

How much can u sqwat

A:
Front Squat
Low Bar Squat
Zercher Squat(low weight)
Hamstring curls

B:
Bench Press
Incline Bench Press
Dumbell Curls
Dumbell Bench Press
Dumbell Incline Bench Press
Tricep Pulldowns

C:
Deadlift
Dumbell Rows
Lat Pulldowns

D:
OHP
Dumbell OHP
Lat Raises
Bicep Curls

lol you are retarded

155 for 5 reps

please rate

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>that guy who does full body

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Is Texas Method a meme? I fell off the wagon after lifting for over a year, and have only recently tried to start lifting again. Trying to get my strength back and lose this weight i gained over a year. I would like to supplement some smaller/isolation lifts into the program as, does this sound alright?

A.)
5x5 flat barbell bench
4x12 cable crossovers
3x12 skull crushers
3x12 tricep extensions
3xfailure dips

B)
5x5 deadlift
3x12 seated rows
3x12 lat pull down
5x12 ez bar/dumbell curls
3xfailure pullups

C)
5x5 squat
3x12 overhead press
3x12 lateral raises
3x12 rear delt flies
3x20 face pulls

D) Rest/Cardio

A)....

Some weeks ago someone posted an infograph of a beginner's pyramid routine and I've since lost it. It's a long page that's kinda blue/green/teal in color. Starts with GZ or GH or whatever the name of the program is. Can anyone help?

I'll start by posting some I have saved.

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Oh oops wrong file. Here's another one.

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Because everyone just posts their exercise selection and maybe a SetxRep-range that you can try to guess the volume and intensity of.
Literally nobody posts an actual routine.

And another

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I did in the OP

You have no where near enough volume on legs, add heavy calf raises and ham string curls cause deadlift doesn't activate them enough to call it done and dusted. Biceps don't respond as well to intensity as they do frequency, hit them at least twice. Hip flexors, obliques, rotator cuff, hip extensors, grip strength, traps,missing all these from your programme, add them to your cardio rest day

Critique the OP I like your analysis

I see "routines" posted on, where it's just basically 3 or 4 days. Do you faggots just repeat the exact same training every time? Do you not periodize your training over several weeks or months?
Or am I just always seeing nu fags?

Why periodize when I still get linear progression at 250 bench

You're a fucking moron. You're clearly a beginner who has heard this from one of your dyel friends and now goes around telling people how to train.

Jow Forums

Because adding weight to the bar as fast as possible isn't the only thing that matters, you want to build muscle, get stronger, and avoid injury. Periodization allows you to regulate volume and intensity, so you get more of both. You won't stall either.