Routine thread

Alternating three days a week.

Workout A:
Weighted Pull Ups - 3x5
OHP - 3x5
Bench Press + Dumbbell Rows - 3x8-12
Lateral Raises + Reverse Flyes - 3x8-12
Squats/Deadlift - 3x5/1x5
Standing Calf Raises - 60 Total Reps @~12RM
Seated Calf Raises - 100 Total Reps @~20RM

Workout B:
Rows - 3x5
Bench Press - 3x5
OHP + Chin Ups - 3x8-12/RPE 8
Lateral Raises + Reverse Flyes - 3x8-12
Squats/Deadlift - 3x5/1x5
Standing Calf Raises - 60 Total Reps @~12RM
Seated Calf Raises - 100 Total Reps @~20RM

Squats on Mon/Fri and Deadlifts on Wed.

What's wrong with doing a PPL without the L if I don't care about legs?

PPL:

Push:
Bench Press: 2x10, 3x5, 1x3
Weighted Dips: 3x5
Overhead Press: 1x10, 3x5, 1x3
Lateral Raises: 4x10

Pull:
Barbell Rows:
Chin ups:
Preacher Curls:
Heavy Shrugs

Legs:
Back Squats:
Deadlift:
Calve Raises:
Leg Extensions:
Leg Curls:

Extra: 5 minutes of jump rope today (boxer style), 3 sets of an ab exercise to failure every other day, occasional shadowboxing (at home because im not retarded)

I'm 18 and I'm about to start college so I don't have any money. Don't have a job currently, too busy shadowing a doctor so I can't buy a heavy punching bag. I don't like shadow boxing that much. Any way to get a punching bag?

nSuns 531, 5d + rows template
bench day assistance: chins ss pushdowns, curls ss flyes, facepulls ss lat raise, cable crunches
squat day assistance: calf raises ss leg curls, lat pulldown ss weighted back extensions, leg press, farmer walks
assistance 3x18-12, except walks, that's 3 laps around the gym 120 steps +/-

I honestly don't see much wrong with this. Personally, I don't like to use anything with cables except for the tricep pulldown. Dips also fuck my shit up because I can't get the form correct

Never heard of sprinter lunges before tho

Bruh we are like routine brothers

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high cable rows give the max stretch for lats, which is why I like to finish the pull day with them
>Never heard of sprinter lunges
Good for posterior chain, glutes, and hammies
youtube.com/watch?v=KudaOfVaMK8

5/4/3/2/1 and 3x5 are both 15 reps....

6'0, 180lbs, lifting 4.5 years now. I found lifting heavier was my best way to keep the muscle through my cuts, and made lifting fun. It let me keep consistently going to see how far I could push my limits. Nutrition was key, I've found that my progress is almost completely dependent on my eating habits - I'm almost at 1000 straight logged days on MFP. No drugs.

Current lifts are (all weights in lbs):
Bench 335, OHP 210, Squat 360 (Huge back injury 3 years ago, it's been a very, very long recovery to even get back here), 430 deads.

Push day:
Bench 3x3 Heavy as possible (310)
Bench 5x5 70-80% of 3x3 (255-265, depending on how intense the triples were)
Incline dumbbell hammer bench, 5x8 (light, working on form)

Pull day:
3x3 weighted Heavy Chins (+115)
5x5 60-70% of 3x3 weighted Chins (+70)
5x10 rows (155-225 depending on how much back is hurt)

Leg day;
3x3 squat (350)
5x5 squat lighter (265)

Rest day

Upper day
3x3 OHP (195)
5x5 OHP (155)
5x5 Weighted Chins (+90)
5x8 Weighted Chins (+45)

Lower Day
3x3 Deads (355)
5x5 Deadlifts (275)

Rest Day

When bulking, split Upper day into two separate Push/Pull, and add accessories (Pushdowns, curls, leg press, etc)

Made amazing gains past two years using this format. I found I had success on 5/3/1 more than TM or Madcow, but got all the results from triples day, so I cut the others out and just focused on them.

Attached: July cbt.jpg (806x560, 148K)

U/L - ululuxl with cardio before and after between 5 to 10 miles.

holy God, mirin' hard man
you're natty? Jesus Christ

>all these people doing calf raises

bruh calves are genetic and are not going to get you girls even if you manage to grow them .5 inches

I do them for boxing, my calves got fatigued way too fast, making me lose speed and agility. After training them for a while they don't get tired anymore

OP here, did some modifications to my routine, what do you guys think about it?

A
Squat 5/3/1
OHP 5/3/1
High pulls 5/3/1
Ring pull ups/Ring dips 3x5-8
Ring L-Sits/Ring rear delt flyes 3xF Curls/extensions 3xF
Neck curls/Single leg calf raises 3xF

B
Deadlift 5/3/1
Bench Press 5/3/1
T-Bar Rows 5/3/1
Ring pull ups/Ring dips 3x5-8
Ring L-Sits/Ring rear delt flyes 3xF Curls/extensions 3xF
Neck curls/Single leg calf raises 3xF

/ = superset
2 minute rest between main compounds
Martial arts 5x a week
2x a week xxAxxxA

My 5/3/1 For Beginners

Monday:
Squat 5/3/1, 5x5 @FSL
/
Bench 5/3/1, 5x5@FSL
Row 5/3/1, 5x5@FSL
/
Bulgarian Split Squat 3x10
Pushups 3x10
Chins 3x10
/
Single Legged Hip Thrust 3x10
Planks 3xTime
Cable Curl & Reverse Curl 3x10
Rope Pushdowns & French Press 3x10
Facepulls 3x10

Wednesday:
Deadlift 5/3/1, 5x5@FSL
/
Overhead Press 5/3/1, 5x5@FSL
Weighted Pull-ups 5/3/1, 5x5@FSL
/
Single Leg RDL 3x10
Lateral Raise 3x10
Rear Delt Flies 3x10
/
Single Legged Hip Thrust 3x10
Reverse Cable Curl 3x10
Facepull 3x10
Dead Hang 3xTime

Friday:
Bench 5/3/1, 5x5@FSL
Row 5/3/1, 5x5@FSL
/
Squat 5/3/1, 5x5@FSL
/
Monday’s Accessories

Before Every Training
5min Cardio of Choice
Limber 11 & Simple 6 + Calf/Foot Mobility

After Every Training
Neck Harness 3x10
Cardio of Choice 20min
Limber 11 & Simple 6 + Calf/Foot Mobility

Exercises that are separated into clusters are to be done consecutively aka a superset/circuit set.

Looks pretty good but I would remove the High pulls and just do weighted chins/pulls 5/3/1 and add facepulls for upper back

Thx man. Yeah I made a lot of gains in the first two years, then the last 2 years have been super incremental. I'm happy with having added about 20lbs to my bench in a year, maybe drop 1% BF for the same bodyweight. I've always been extremely consistently with my approach to nutrition and lifting, and I'm happy with where I am now. I just miss beer. And Pizza. And Chinese food. And Ice cream.

Calves are largely genetic but not 100% genetic. I know guys who had tiny calves before training them that later became huge. The problem with calves is the following:
>people rarely go heavy enough
>people rarely go deep enough
>people do like 6 sets of calves a week
>people do calves as an afterthought at the end of a workout and rarely do decent volumes
>people unsurprisingly don't see results from this and give up/skip it

I left chinups to be done on the rings, because I find rings fun as fuck to train on, I could add weight to them. I've doing chins/pulls for most of my life, my lats are very well developed, while my traps are lacking quite a bit, and high pulls with a snatch grip is the exercise I feel the most on my traps and upper back. I put the rings rear delt flyes as the exercise for posture in place of facepulls, perhaps I can alternate them as well. What to do you think?

I love how simple the routine is and how incredible your results are. Really shows you how easy it is to build an amazing physique as long as you go heavy and train for primarily strength as a natural

It sounds like you know your shit. If you feel your lats are developed enough, then you can definitely focus on other areas. Have you considered maybe trying heavy rack pulls with a snatch grip for your traps instead? I’ve always had great genetics for traps and high insertions, so deadlifts, rows, and Facepulls have been my go to. I think there is definitely something to be said about the external rotation aspect of the facepull in relation to posture though, which is something that the rear Delt fly lacks considerably in.

A:
Deadlifts 5x5
Reverse Hyperextensions 5x1
Leg Raises 3x3
Rows 2x15-20
Snatch - 5x2

B:
Squat 5x5
Adduction 4x3
Abduction 4x3
Bench 2x15-20
OHP 3x1
Power Cleans 5x30

Btw I’m not OP, just someone who has been doing 7+ years of extensive research.

The %'s for the backoff sets is based off the top double.

>bigger than you
>stronger than you

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Almost fooled me with this troll routine but I’m ngl I chuckled when I read
>power cleans 5x30

This is based off an RPE system right? Have you had any trouble deadlift 2x/wk? What is the periodization? Do you ever deload?

I'd love to try rack pulls, but unfortunately my gym only has something like pic related. I'm very limited in that matter, lifting from blocks or racks. What would you suggest something for traps that doesn't have a height adjustment component? And that was a good point you made for the facepulls, I'll definitely do them as well.

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what's wrong with ppl?

I wouldn't say easy, but yes, it is simple :). Heavy compounds, eat protein, count your calories. Nutrition is king, the lifts follow your diet.

Why not just jump rope?

13 years of lifting, here is that works with my schedule:

Morning: hour of fasted cardio, brisk walk with pack listening to audiobooks 4-6 x 400m sprints for spring cut.

Lunch break I go lift.

A1:
Weighted dip
Weighted pull up
Abs

B1:
Push press
Split squat or lunges (less weight needed for single leg so less back strain)
Abs

A2:
Incline dumbell press
T bar row
Abs

B2:
Trap bar high handle deadlift
Lighter sets of stiff leg trap bar dead
Lat raise, tricep pull down, and preacher curl circuits for pump

Do
A1,B1,A2,B2, x, x every week.

Switch order of pushing and pressing motions every 3 workouts.

Go to climbing gym after work 2-3 days a week or climb outdoors on weekends. Generally do a quickish (7 minute) mile after each workout. Don't always do ab work at the end,it's optional.

Do 3x 10 for two weeks, then 4x8 for a week, then 3 x 5, then 4 x 3.

Currently 31, 5'10 180 and around 10% bf, abs clearly visible. Dip is still 315 x 8, pull up 250 x 8, trap bar dead 505 and split squat 265. Best recent mile is 5:43

how long do you rest between the 3x3 sets? and how long do you rest between the 5x5 sets?

My shoulders fatigue faster than my calves.

If you have high enough blocks, go for it. If not, high pulls are an excellent choice. I don’t mean to imply easy as in lacking in effort, just easy as in not over complicated. Regardless, I’m mirin hard.

Thanks for the pointers man! May great gains come to you

Gotcha.
Maybe just do the motion of jumping rope without the rope? Or like just jump up and down in place? You might look a bit stupid, but my calves got the majority of their gains from footwork during taekwondo sparring. Not that they’re big at all because I have shit genetics, but it definitely increased their endurance.

I wish :’( I was in such great shape about a year ago but when you’re in your low/mid 20s life hits you hard and fast and sometimes training is put on the back burner. Slowly getting back into it @ ~200lb currently.

3x3 is longer. It's my absolute max intensity, so 3-5 minutes, more if I need it. I try to keep it at the same weight for all 3. I hit ammonia for the my big three to bring me to my limits.
5x5 is more about form and stressing my lifts cleanly for volume. 2-3 minutes.

The accessories don't matter. Do them fast or slow, or skip them completely, doesn't really seem to do much. Just fun to get a pump for pics - Or if you're bulking and have energy to spare.

ty

mostly trying to get an idea how long the workout will take. i don't like hogging the squat rack, my gym only has 1 and lots of bros.

Hah, yeah, I knew what you meant. Just don't want people lurking to think it's easy to be natural and ripped. It's not complicated, but it's an immense daily grind at times.

It takes time, I usually am there for a while. I always let people work in, helping them strip and reapply the weights between all the sets. People generally don't mind if you're there if they can work in with you.

Just a FYI - This is a pretty advanced routine. Unless you have a year+ under your belt, not sure I'd recommend it. I'm amping up with ammonia and lifting at my absolute limit 5-6 days per week. I sleep well and clean. This will tear down your CNS unless your body is used to pushing its limits multiple times per week.

Any tips for a small skinnyfat 20 year old that's at around 15-18% bf and dreams of getting that exact body type?

I like it. I think a lot of people always assume you NEED to do the big 3 exclusively, but tailoring your routine to your own needs is what everyone should be doing. May I ask why your avoid back strain? Is it an injury?

Not to be an attention whore, but does anyone have any commentary on my routine?

would this routine work well for a beginner trying to get as much strength as possible??

It is. I don't have a problem with it. I have a washout week every 5 weeks after I hit my performance peak.

Monday -

4x8 Pull ups
4x8 Flat bench
4x8 OHP (barbell or standing dumbbell only)
4x8 Tricep pull downs
4x8 Lying tricep extensions
3x10 Alternating strict dumbbell curls
3x10 Alternating strict hammer curls
1x40 lightweight single arm dumbbell curls (10 regular and 10 hammer pet arm, no rest)
4x10 captains chair

Tuesday -

4x8 squats
3x8 deadlift
4x8 ezbar lunges
4x8 step ups

Wednesday -

4x8 pull-ups
4x8 OHP
4x8 incline press
4x8 dumbbell row
4x8 close grip t-bar row
4x8 single arm overhead triceps extension
3x5 heavy cheat curls
3x5 heavy hammer curls
4x10 captains chair

Thursday -

Repeat leg workout from Tuesday

Friday -

4x8 pull-ups
4x8 flat bench
4x8 incline bench
4x8 dumbbell row
4x8 close grip t-bar rows
Repeat arm workout from Monday

Pull
3x5 Deadlift
5x5 Bent Over Row
3x8 Lat Pulldown (can't do pullups yet - fem)
3x8 Seated Row
5x8 Face Pull
4x8 Curl

Push
5x5 Bench
5x5 OHP
4x8 Incline Dumbbell Bench
3x8 Rope Push Down
3x8 Skullcrusher
3x8 Lateral Raise

Legs
5x5 Squats
3x8 Romanian DLs
3x8 Leg Press
3x8 Leg Curl
3x8 Calf Raise

Abs (Do whenever I feel like, honestly)
5x12 Weighted Crunches
5x12 Hanging Knee Raises
5x12 Cable Chops
5x12 Side Bends

absolutely based, I'll screencap this post

Nutrition is everything. The gym is fun - Do the big compounds (DO WEIGHTED CHINUPS), and go home. Don't waste your time/energy doing accessories, focus your mental energy on your diet. Don't drink your calories (Going to be very hard when you turn 21 - Just remember to only drink clear liquor such as vodka/silver tequila, and drink as little as possible).
Your first year you should build as much muscle as you can. Lift hard, eat a fuckton of clean protein (3000 cals, assuming you're between 5'10 and 6'2, adjust as needed based on your height). Start your cut in Jan, and then cut till May (2000 cals). Slow cuts are the best/hardest, they keep the majority of the muscle. You'll be ripped. I promise.

No. You'll burn out revving your nervous system to red line 5+ times a week. Do Stronglifts (Do Chinups and then Weighted chinups ASAP - They're the best lift IMO for arms/back/general looks).
Move to 5/3/1 BBB after for aesthetics, Madcow if you want to keep getting stronger over looks.

After 2 years of lifting, you'll know where to take yourself next :).

I have an at home gym - doing compounds now but figured I'd cut for a few weeks to get myself on a clean slate to bulk.
Right now it's just the standard 5x5 - OHP, Squat, 1x5 Deadlift, Barbell Row, Bench Press, coupled with high protein but lower calories.
I'm around 6' 2.5", and I don't really have many drinking friends since everyone on my campus commutes and doesn't really socialize on campus.
I'm eating 100% clean, and feeling myself getting stronger, but I don't look different so far.
Should I continue my cut and do light cardio, or change something up?

Thank you for the advice, and live well, my friend.

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thanks, i’ll stick to the standard beginner programmes for now, thanks a lot!

If you cut, you have nothing really to cut down to. Do a moderate bulk till Jan, then cut from there. You'll be far happier. I know it's not what you want to hear, most people just want to get shredded. But it sets you up much better for long term success. Plus, cutting sucks. SUCKS. It will drain you and make fitness a chore, which is a killer in your first year. Get bigger and get stronger first, and cut down in a few months. You'll have a much better foundation and have gains to cut to.

True, there's no muscle here.
But won't my high bf% leave me more prone to put on fat instead of muscle?
And I'm eating around 1850 cals right now, should I bump up to around 2800-3000?

Pls

I'd jump to 3k and watch your lifts. If you don't get stronger after about a week or so, jump another 500 every week until you start getting stronger. Are you using a Food scale? Make sure you're accurate about it. Don't estimate anything your first few weeks, if you can't weight it - dont eat it. I bulked up 50lbs my first year (first pic here is the end of my bulk), and then cut 50lbs at the end of it. Wouldn't change a thing. You can do it, user :).

Attached: 3.5 year raw progress.jpg (1722x856, 443K)

So many accessories. Why are beginners doing a 5/3/1 periodization at all - pretty sure they can just LP far more successfully. Is this a bulking or cutting routine? Not sure if all that volume is necessary for beginners.

I've been measuring my protein powder, chicken, brown rice, peanut butter, and everything besides broccoli to the last gram for a while! Hahaha
And I might just try that - I'll bump up my brown rice amount and anything else that'll give me clean extra calories!
I'm just worried about having the extra fat around my gut - not for aesthetic reasons, but also general health. But eh, I'm young and a hypochondriac, so I shouldn't worry too much!

Start with some St Ives Apricot Scrub, then use some Apple Cider Vinegar. After I've have washed off these products apply I a Dead Sea Facial Masque. After peeling off the masque I cleanse myself with Nivea Men Sensitive Face Wash followed by Nivea Creme. Wait a couple minutes then use Cetaphil Gentle Cleanser and Cerave Daily Moisturising Lotion. While the moisturiser applies I usually floss. Next comes Cerave Facial Cleanser, which I follow with Cetaphil Moisturising Lotion. The most important part of my routine comes next: Aztec Secret Indian Healing Clay Mask. Once dried, the mask gets washed off and I use Jojoba Oil for moisturiser and a Korean Salicylic Mask for exfoliation. Usually my face is a little puffy after the mask, so I’ll put on an ice pack while doing stomach crunches. After I remove the ice pack I use a deep pore cleanser lotion. In the shower I use a water activated gel cleanser, then a honey almond body scrub, and on the face an exfoliating gel scrub. Then I apply an herb-mint facial mask which I leave on for 10 minutes while I prepare the rest of my routine. I always use an after shave lotion with little or no alcohol, because alcohol dries your face out and makes you look older. Then moisturizer, then an anti-aging eye balm followed by a moisturizing protective lotion. Afterwards, I wash my face using nothing but cold water before cleansing with Adidas 3-in-1 shower gel. The next step is a DIY Salt Scrub for physical exfoliation. I then gently use a potato peeler to remove any dead skin as the scrub does its work. One of the final steps is to apply a VERY SMALL amount of Clorox bleach, to kill any acne-causing bacteria. Make sure to rinse it off after about 30 seconds. I then use a healthy amount of Hydrochloric Acid, which I leave on for 5 minutes. I follow this with Cetaphil Gentle Moisturiser and then finally Cerave Daily Moisturising Lotion.

If you're lifting heavy and eating only 3k, your gut won't gain much. Even when I was 50lbs heavier, most of it was in my legs/arms, as you can see.

I have 5 months to prepare for military school
Heeeelp

Can't argue with the gains you've got going, haha! As soon as my meal prep runs out for the week, I'll get to upping my intake to 3k - right now my Squat's at about 90 because I don't have a rack yet, Deadlift is 150, OHP is 60, and Row is about 85. Bench is variable because I just do as many reps as I can with 25 lb dumbbells.
And I'm adding weight to those every week.
Sound good of a plan to get this bad body into shape?

I'm depressed and unmotivated and old.

day 1 squat 3x8, 2 minute rests
calf raises 3x15
day 2 bench 3x8 1 minute rests
flies 2x15
day 3 DB row 3x8
curls 2x15
day 5 deadlift 1x6

you must have a real fucked up face to have to do all that shite

Why do so many you faggots do a million accessory/isolation lifts? I have gone past 1/2/3/4 for reps using nothing but squat, bench, ohp, deadlifts and their variations plus variations of pull ups

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post body

cause my boobs were small until i started doing flys

It’s the 5/3/1 for beginners as described by Jim Wendler himself
jimwendler.com/blogs/jimwendler-com/101065094-5-3-1-for-a-beginner

Because they haven't learnt yet.

Noobs tend to over do it in the gym in fear that they're missing out on gains.

Funny thing is they actually end up missing out on gains by over-doing it with so much useless junk.

Because there’s a lot of muscle development that requires isolation?

noob here, had some previous lifting experience but i never got strong. every day is pretty similar
>squat 3-5x5
start with 3 sets, and once i can do 5 i add 10lbs
>press 3-5x3-5
same thing, but i stalled on ohp early. 3x3->5x3->3x5->5x5 then add 10lbs (gym has no 2.5s)
>trap bar deadlift to peak set of 5 alternating with BB stiff legs for sets of 8-10
>some sort of row or pulldown, up to a few peak sets of 8-12
not really tracking numbers, just trying to reach a few relatively difficult sets
>chin ups between sets, usually only 1 or 2 at a time because i'm weak and fat
>fluff work. 4-way neck work, sometimes curls or something
>maybe a few rounds of hitting pads or something after
lifting takes about an hour, and the flexibility shit + hitting pads takes 1-1.5h
i do this 3x a week, but sometimes we just lift.

I should also clarify that I’m not a complete beginner, I’ve been lifting on and off for ~8 years but recently took a year off.

You'll get even more depressed once you see how little gains you get on that program

Will I see some hypertrophy gains from doing PHUL? Can’t lift more than 4 times a week.

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Just lift 3x/wk full body and you’ll get more gains.

any particular reason 3 as opposed to 4? would 4 just be too much volume?

need to rest every other day if you're doing full body

damn id do that if my schedule allowed it

srs question though, is Reg Park's 5x5 ANY GOOD WHATSOEVER?
I've seen his real programme rather than OP's modified version (still looks okay btw), and it's just nuts.

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Where is the original?

t-nation.com/training/reg-parks-5x5-program

Phase One is basically SS, then by Phase Two it kicks up a notch, and at Phase Three it's just nuts.

>Monday
Concentration curls 4x12
Bar curls 4x12
Hammer Curls 4x12
Chin ups 4x12
Preacher Curls 4x12
Cable Curls 4x12
>Tuesday
Bench press 4x12
Incline Bench 4x12
Decline bench 4x12
Dumbbell bench 4x12
Cable Crossovers 4x12
>Wednesday
Concentration curls 4x12
Bar curls 4x12
Hammer Curls 4x12
Chin ups 4x12
Preacher Curls 4x12
Cable Curls 4x12
>Thursday
Bench press 4x12
Incline Bench 4x12
Decline bench 4x12
Dumbbell bench 4x12
Cable Crossovers 4x12
>Friday
Concentration curls 4x12
Bar curls 4x12
Hammer Curls 4x12
Chin ups 4x12
Preacher Curls 4x12
Cable Curls 4x12
>Saturday
Bench press 4x12
Incline Bench 4x12
Decline bench 4x12
Dumbbell bench 4x12
Cable Crossovers 4x12

No you don't lol. Once a lifter is more advanced they can lift 4x per week full body and be fine.

Sorry but I don't think you'll make much progress if you don't work out on sunday

it's ok if you're on gear but natties only need

A.

Squat 2x4
Bench 3x3

B.

Deadlift 1x1
OHP 1x4

more volume than that and you might die.

FUCK

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Wtf is this? Is this a meme?

>t.

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What's the best routine to get the 5 4 3 2 1? All I want to do is hit that Benchmark for repetition right now that's my only goal

???

i do 5/3/1 triumvirate, really making great progress even on a cut with this program.