ROUTINE GENERAL

ROUTINE GENERAL

R8 h8 apreci8

Week 1 A x B x A
Week 2 B x A x B

Day A
Bench 2x5; 1x5 AMRAP
Squat 2x5; 1x5 AMRAP
Curl 3x10
Dips 3x10

Day B
OHP 2x5; 1x5 AMRAP
Deadlift 1x5
Chin ups 3x10
Face pull 3x10

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Thinking of doing a PPL routine as a begginer
>inb4 SS
Fuck off
It's basically this:
PULL

Deadlifts 1x5+/Barbell rows 4x5, 1x5+

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

PUSH

4x5, 1x5+ bench press/4x5, 1x5+ overhead press

3x8-12 overhead press/3x8-12 bench press

3x8-12 incline dumbbell press

3x8-12 triceps pushdowns SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

LEGS

2x5, 1x5+ squat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

>A
Bench - 5x5
Deadlift - 5x5
15 minutes cardio
Curls - 5x5
Incline bench - 3x10
Face pulls - 3x12

>B
OHP - 5x5
Squat - 5x5
15 minutes cardio
Curls - 5x5
Incline bench - 3x10
Pull ups - as many as i can

I workout Monday, Wednesday and Friday and alternate each time.

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bro, trust me, just use 12x12

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Texas Method variation

Monday: Volume Day
Squat 5x5 @ 90% 5RM
Bench 5x5 @ 90% 5RM
Deadlift 1x5 5RM

Wednesday: Light Day
Front Squat 3x5 @ 75% Back Squat 5RM
OHP 3x5 @ 75% 5RM
RDL 3x10
Unweighted Chinups 3xF

Friday: Intensity Day
Squat 1x5 5RM
Bench 1x5 5RM
Pendlay Row 3x5

Saturday: Catch-up Day
Extra volume of anything that felt overly difficult from Friday. For example, if I only got 4 reps on Bench, I'll do bench again and retry the 5RM. This extra day has really helped so far.
Weighted Pullups 3x5
High Pulls 3x8

And then every other week Bench and OHP swap positions. I also do various sets of front levers and unweighted pullups on rest days just for extra back/core volume.

>tri curl
>push clean
you just pasted a few appropriate-sounding words in there, didn't you?

>PULL PRESS
omg how have I missed that.
this is beautiful, user.

Jow Forums told me ppl was a meme

I just pulled all this shit out of my ass because I didn't know what to add onto my 5x5
calf raises 3x12
close leg press 5x5
dumbell dead lifts 5x5
overhead/bench press 5x5
wrist curls 3x12
hammer/bicep curls 3x12
lateral raises 3x5
neck push 3x12

Fit says a lot of things

Maybe drop to 8x3 on volume day so you can work with higher weights without killing yourself?
or you'll need more volume. not on monday, maybe mon+wed as volume days, friday light, sat intensity? and not 2 5x5@almost 80% of 1RM, or you'll die.

>push pull = GOOD
>push pull legs = MEME
it's not too hard, now is it?

>ppl was a meme
Why?

No legs?

what, no legs
divide the exercises between push and pull day.
squats on push, deads on pull. secondary leg assistance usually goes on pull (rdls, back extensions) but some might be more appropriate on push (front squats)

What's exactly the logic behind this?

Madcow variation. basically just added a day of volume work for bench and squat every 2 weeks

Monday:
Bench: 3x10
Squat: 4x5, 1x3, 2 sets heavy singles, 1x8
Pendlay: 5x5
4 sets weighted sit ups
2 sets weighted hyperextensions
2-3 sets barbell calf raises

Wednesday:
Deadlifts: 4x5, then either a heavy single or volume set depending on how im feeling
OHP: 4x5
3x10 incline bench
4 sets pull ups
3 sets sit ups
30 minutes steady state cardio (elliptical)
grip training w/ tennis ball

Friday:
Bench: 4x5, 1x3, 2 sets heavy singles, 1x8
Squat: 3x10
Pendlays: 4x5, 1x3, 1x8
3x5 Weighted Dips
3x8 tricep extensions

Saturday 1:
30 minutes cardio (elliptical)

the next week ill do a 5rm for bench on monday and a 5rm for squats on friday. i do barbell curls for volume followed by curls for strength 5 days later then for volume again another 5 days after that. i also do stomach vacuums, neck training, mobility/foam rolling work, walking every day.

the volume work really helped me break through plateaus. i know this is confusing in text but i would appreciate some feedback

Getting an extra 2 rest days, also p/p usually is just a way to split a routine that's becoming too hard, ppl is a template with a ton of unneeded exercises (who goes to do leg day to only do squats?)

forgot calf raises on friday, whoopsie

If you're just doing push pull what does your weekly schedule look like?

r8 my routine

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Volume day hasn't been a problem for me. Just takes time is all.

Chest
Back
Shoulders
Legs
Arms
..

And so on

How's this look? A personal trainer at the gym gave me this program but a lot of these excercises I have never done. Seems kind of advanced but he said it's the shit.

>Monday

Barbell Bench Press
4x10, 8, 8, 6
Incline Bench Press
3x8, 8, 6
Decline Bench Press
3x8, 8, 6
Dumbbell Flys
2x10
Dumbbell Pullover
2x8
Tricep Extension
4x10, 8, 8, 6
Tricep Dip
3x10
Tricep Bench Dip
3x8

>Tuesday

Deadlift
5x10, 8, 8, 6, 4
Chin Up
2x12
One Arm Dumbbell Row
3x8
Seated Row
2x8
Close Grip Lat Pull Down
3x10, 10, 8
Biceps
Standing Barbell Curl
3x8, 8, 6
Close Grip Preacher Curl
3x8, 8, 6
Incline Dumbbell Curl
2x12 - 14
Concentration Curl
2x10

>Thursday

Machine Shoulder Press
3x10
Dumbbell Reverse Fly
3x8 - 10
Military Press
4x10
Dumbbell Lateral Raise
2x10
Dumbbell Shrugs
2x10
Upright Row
2x10
Forearms
Standing Wrist Curl
4x10
Barbell Wrist Curl
4x10

>Friday

Squat
5x10, 8, 8, 6, 4
Leg Extension
3x12
Leg Curl
3x12
Calves
Standing Calf Raise
4x12
Seated Calf Raise
2x12

Please respond

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gay meme shit. With all that volume you're either going to be spending like 3-4 hours in the gym each day, or you're going to be working submaximally. Looks like some bullshit you'd get out of a bodybuilding magazine.

Just keep things simple and concise, especially if you're a noob.

You start from a fullbody intermediate routine. Texas Method, HLM, madcows, whatever.
Volume/Medium/Monday day is getting too hard, or too long, or you feel you need more pulling vs all those squats and bench presses, so you split the pulls to the day after.
>Push/Pull/Light/Heavy
If you have to do the same with the heavy/intensity day, you end up with
>push volume/pull volume/possibly light or recovery or skip it, some use it as a 'power' day/push intensity/pull intensity
this way you don't have to do deadlifts after a squat pr.

Ok, but as you said you're needing a bit more volume, and just doing more sets on monday doesn't sound right.
Maybe your own solution is the best for you, for now.

You're a retard and you wont make it

Needs more pulling

you two don't know too much about thy gym I see

On saturday I'm not doing 5x5s, I'm just retrying friday's attempt IF AND ONLY IF I failed it.
So If I'm going for 385 1x5 on friday and only make 4 safe reps, I'll try again on saturday and hopefully nail it. I'm not doing this every week, just if I fail something.

Ah thanks much

ooooh so it's an extra intensity day, with some extra pulls at the end.
sorry, I hadn't got that.
that's not something that should be working, not after you've failed your attempt just the day before, but if it does more power to you!
maybe you just need to get used to the higher weight? if so, something like walkouts on monday might help.

It works because I never go to full-on failure. I snapped my back being overzealous a while back, and since then I've left my ego at the door. If I feel form starting to break down, I back off.
I then just added some extra pulls at the end because "fuck it, I'm already working out so I might as well do some other stuff too". And everyone can always use additional back work, so yeah.

That sounds like a pretty good safety measure

Day A
Squats 5x5
Bench 5x5
Row 5x5
Weighted Dips 3x8
Weighted Chins 3x8

Day B
Squats 5x5
OHP 5x5
Deadlift 1x5
Weighted Chins 3x8
Close Grip Bench/ Skullcrushers 3x8

AxBxAxx BxAxBxx

I also put some toes to bar into the routine.
I do all this triceps work but it they don't get stronger, what do?

I assume you're a beginner? I did something similar to you, except I alternated between weighted dips and weighted chins. This is anecdotal, but I feel as though the dips actually impeded my progress. I was just overworking it after already pressing that same workout, and I ended up developing a shoulder strain due to the dips after I had reached like +100lbs 5RM or so. Perhaps this was due to a technique error, but I've heard similar thing from others who've done dips. So just keep that in mind.

PUSH

Barbell Bench Press 5x5
Barbell Overhead Press 3x6
Incline Dumbbell Press 3x10
Lat Raises 3x12
Tricep Pushdowns 2x10
Machine Fly 2x12/Weighted Dip 2x8 (Alternate)

PULL

Deadlift 3x5
Weighted Pull Up/Weighted Chin Up 3x6 (Alternate)
Cable Row 3x12
Face Pull 3x12
E-Z Bar Curl 2x8
Reverse Grip E-Z Bar Curl 2x8

LEGS

Squat 3x5
Leg Press 3x8
Calf Raise 4x15
Hanging Leg Raise 3x8
Ab Roll 3x12

Please give advice, it's working out so far but I feel like it could be a lot better

>t. SS Fat fuck

>doing main compound lifts for 3 sets of 5 makes you fat