Routine

>M, W, F
10x5 bench press
10x5 curls
10x3 ab wheel rolls
>Sat
Cardio

>Day 1 Upper body lifts
>Day 2 Lower body lifts
>Rest
>Repeat

5’7 194lbs 31 years old

Injured my back a few months ago going super autistic on Squats trying to go to fail with high reps with 365 on my back. Probably the single worst idea I’ve ever had aside from permabulking to almost 200lb as a a Manlet, so my Lower says only consist of Calf Raises and Abs for now.

I just can’t bring myself to be dogmatic about exercises anymore, it gets boring doing that after awhile. I wouldn’t call it minimalist though, because I do isolations aswell after compounds. I think my Upper/Lower thing approach can be considered minimalist though? I don’t know.

Gona spend the rest of the year slowly cutting down, need to reach 165-170lbs or so.

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minimalistic routine = minimalistic results

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Blaha looked just as bad when he was doing bodybuilding in his 20s. He just has shit genetics

litteraly the only thing i want is a body like that
how do i become like this jesus christ

Since I have made it I completely ditched a routine and just workout whatever I feeling like at anytime throughout the day at my house.

Today over the span of 14 hours
>random number of handstand dive bomb pushups
>50 single leg squats while wearing 80lb weight vest
>random number of calf raises

A rough HLM. Progression depends on the number of reps in my top set, if I hit the target reps I up weight next time. After the topset I do the rest of the sets at half the target reps as back offs. Also I stretch the muscle in between sets which I'm convinced works but will probably fuck me up eventually.
>Mon
H Push - flat bench, target 5, 3 sets
M Lower - goblet squat, target 8, 5 sets
L Pull - kroc rows, target 20, 2 sets
>Wed
H Lower - trap bar DL, target 5, 3 sets
M Pull - weighted pullups, target 8 5 sets
L Push - push press, target 10, 2 sets
>Fri
H Pull - weighted pullups, target 5, 3 sets
M Push - incline bench, target 8, 5 sets
L Lower - back squat, target 20, 2 sets
Plus accessories, just do 50 reps of curls and abs or whatever.

every day (upping the numbers slowly)

8min rope jumping
10 hanging knee raises
4 perfect slow pull ups
10 hanging oblique raises
4 perfect slow chin ups
10 dips
1 min shadow boxing
1 min running knee raises

repeat 3 times

mon/wen/fri

weighted calesthenics

may not be what everyone does but its gotten me in pretty good shape.

have started doing this in June when I went on a cut
so far strength hasn't gone down dramatically, still at 1/2/3/4 for reps, but not for as many reps as before, especially bench cause I used to be a rower so it's my weakest lift by default

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audibly kekd. ty sir

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I do upper/lower twice a week.

ABxABxx
A-
Bench
Weighted chin
Shoulder press
Arms
Facepull

Lower/abs
Squat
Stiff dead
Calves
Abs

i agree but the picture is not related. If you think that doing minimum work will get you any gains you are wrong

Literally me

Try this simple two-step routine that works 100% of the time:
>exercise
>take proper care of yourself

kek'd

Minimalist doesn't work. I wish it did. I compensate by not doing tricep or leg isolation.

>A
Squat
Bench
Incline DB bench or shoulder press
Tricep isolation
Lateral raises
>B
Deadlift or bent over row
Weighted pullup
Dumbbell curls
Abs

Been doing this for about 2 years now. Maybe I built most of my muscle before that but I'm still getting stronger and my arms are getting bigger at the same BW

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Doing minimum work will get you the best gains if you are not juicing cause you optimize your hormonal response to exercise.

I genuinely doubt it has you in shape, pray you maintain your low bf%

BULL
FUCKING
SHIT

keep coping you lazy bastard

Doing the minimum work required to get gains will, in fact, get you gains.

What's wrong with doing accessories? What's wrong with alternating accessories so you are doing a range of different movements so are less likely to cause imbalances? What's wrong with doing things like dips, rows/face-pulls, curls, abs and calves three times a week? And then doing other accessories on top of that?

Also, if hormonal response, do all athletes do enough drugs it doesn't matter. Or does training for 6-8 hours a day work as a natty?

>What's wrong with doing accessories?
if you have 8 different exercises in a workout, you'll struggle to progress on them all. this can be for several reasons like fatigue, or lack of motivation or intensity. you're more likely to lack drive to fully exert yourself if you have too many exercises. are you really going to hype yourself up for some sick sets of grizzly leg curls into leg press into leg extension etc etc. you could just focus on squats.

no progressive overload = no new stimulus = no growth. if you focus on fewer compound exercises (which recruit the same muscles) instead of isolation exercises - and driving those numbers up, you'll see more consistent gains

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A:

Bench 8 x 5 then 2 x AMRAP

Deadlift 10 x ? (Warming up with 5, then going heavy 3, then going for new 1 rep max)

B:

OHP 9 x 5 then 1 x 1 heavy single

Barbell rows 10 x 5

Easy to stay focused on the goal for the workout and makes it possible to go heavy several times a week in the big lifts

why 1x5 fren?

Deadlift until death.

Monday
Dip 3 x 8 (weighted)
Squat 3 x 5 (80% of Friday’s weight)
Deadlift 3 x 5
Chin-up 3 x 8 (unweighted)

Wednesday
Press 3 x 5
Squat 3 x 5 (90% of Friday’s weight)
Chin-up 3 x 5-8 (weighted)
Back extension 3 x 8

Friday
Dip 3 x 8 (unweighted)
Squat 3 x 5
Power snatch 6 x 2
Chin-up 3 x 8 (unweighted)

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My man, mine looks kinda similar only I do the deads on Wedneysdays and do rows on mo/fr and only dips on friday, but some core work on monday instead.

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I hate rows so I replaced them entirely with chin-ups and I hate both flat and incline benching so I'm doing dips twice a week.

BENCH 5x5
Incline DB Press 4x8
Dips 3x10
OHP 4x8

DEADLIFT 5x5
PULLUPS 3x10
BICEPS 6x8
TRICEPS 6x8
ABS 4x15

SQUAT 5x5
CHINUPS 3x10
QUADS 3x10
ABS 4x15

>doing a total of 50 sets with at least a minute rest in between

do you like living at the gym?

A
3x8-12 the press
4x8-12 incline (2 at 45 degrees 2 at 30 degrees.)
3x8-12 bench
3x8-12 side raise and 3x8 front raise superset.
3x8-12 chest Flys
3x8-12 Arnold press.
Push-ups to failure.

B
3x8-12 bent over row
3x8-12 pulldown
3x8-12 low row
3x8-12 machine low back whatevers
3x8-12 dips
3x8-12 curls
3x8-12 rope trice pull down and 3x8-12 hammer curl superset
Abs until failure

C
5x8-12 squats
3x8-12 leg curl
3x8-12 leg extension
3x8-12 calf raises

I usually drop the weight at the end of each and go to failure. I will also switch up A and B to do shoulders with arms instead of chest some weeks depending on fatigue.

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Thats 25 sets. Not 50.

>he typed his post in Jow Forums ebonics so he has to be a black man
You're the dipshit who thinks anyone who posts a picture of a black person is black, aren't you

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A
>1x30 25lb hammer curls
>3x8 chin ups
>3x8 40lb concentration curls
>3x8 25lb delt flies
>3x8 225lb bench
>3x8 90lb preacher curls

B
>run 3.6 miles at an 8mph pace (slowly improving)

C
>3x15 ab rollouts
>3x15 hanging leg lifts
>3x15 weighted situps

5x5=25

>some BLACKIE is on MY board!!!!!!!
>fkn blacks talking on my god damn christian board

thx for lel