ROUTINE THREAD

Completely autistic, it's as if you think the more words you put into your workout routine the bigger your muscles will get. Weight training is a very simple process and adding complicated meme shit to it just makes you spend your life in the gym with no increased results, and often makes your results substantially worse.

Also I looked more seriously at the numbers and you're doing so much fucking volume there's not a snowball's chance in hell that you're doing any of that at full blast, you're basically doing a 90 minute long warm up every day.

pic related starting it tomorrow, still unsure on the 4 sets of bench and ohp due to time at the gym
currently proficient level on my lifts

any criticism?
added lateral raises, bb curl and facepulls to odd days to hit higher frequency on those muscles since they rarely get hit directly
high pulls are for sick trap gains
neck curls will be done on off days and on one training day to hit them 3x/week
workouts seem long but it's just 6 exercises + 2 for core

the 3-5 and 8-12 ranges are due to the method I chose to keep making progress (linear periodization, I basically add weight and subtract a rep on my compounds and every 4th week theres a deload ad infinitum)

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PPL, looking for a good leg day routine at the moment. Used to do squats, leg press, leg extensions, leg curls and the calf raises. Leg press is pretty shit tier though, plus I usually end up rounding my lower back and don’t want to visit snap city. Leg extension feel like unnecessary strain on my joints with little benefit, and leg curls train the hamstrings in a fairly unnatural motion.

Any tips on good leg day exercises to replace the leg press, extensions and curls? Will keep the squat and calf raises. Considered maybe lunges or glute bridges, but the latter is definitely too gay to do in my gym

Again, just autistic. You don't need to do a million stupid exercises for every muscle group, just do one at full power every 2-3 days and maybe alternate with another one if you feel like it, you can't do 4 serious sets of bench and 4 serious sets of OHP on the same day, one or both will be profoundly weakened and you're liable to get injured.

where's ohp and bench on the same day?
you're just randomly talking shit
plus, the more advanced you are the mroe volume you need and to spread it out as well, regarding to muscle building not powerlifting.

first day is simply horizontal push, vertical push, horizontal push, vertical push, triceps, biceps, abs and obliques
how's that randomly stupid, million exercises?

Madcow 5x5 180lbs 6’0”
It’s too easy now but I assume it’s supposed to be, since I’m on week 2.
I never trained legs until now, so progress there has been steady.
Bench, DL, Row, and OHP is going up but at a slower pace than I can do on GSLP and SL 5x5.
My bench is a much higher max than where I’m at now but just about everything else is on par.

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It clearly says "bb press"

Alright, what's the main problem with it? In my opinion it's a fairly simple and straightforward routine, with main compound lifts first and isolation later.
Push day for example has the BB bench and OHP as the main lifts, some triceps isolation, and a bench variation and shoulder isolation just to finish.
So you're saying it has too much volume? Maybe you're right, I can certainly remove one of the triceps isolation exercises and bring some of the 4X10 down to 3X10 if I feel I'm doing too much.
I did this last week and while it made me tired it certainly didn't feel like something I couldn't handle, even though some of the sets I listed as 4X10 I did as 3X10. Thanks for advice.

dbb press/dumbbell press done seated and a higher rep range with lower weight
ohp is on my push day since I do not like doing bench and ohp on the same day as my goals are to get stronger on both, and on my OHP day you can clearly see there's dumbbell bench press with the same idea behind

this way I'm doing the optimal 2x/week frequency on both chest and delts

SS but I add rows and chins once a week, plus an extra full-body day once a week with some jump rope for cardio.

>First day is simply one muscle group divided into half a dozen overlapping categories each with their own form-heavy exercise that takes time to learn and much more to perfect, all meant to be done at full power for an arbitrarily high number of sets
Gee I wonder

I guess it's just really badly written, totally useless chart

Alternating days, work out every other day, at least 3x a week
Ego lift
>Bench 3x5
>Pull ups 3x5
>Incline DB Bench 3x12
>Cable Row 3x12
>Overhead Tri Extention 3x12
>Abs+Obliques circuit
>Grip 3x10

Functional strengh
>OHP 3x5
>DL 1x5
>Delt flies 3x12
>Cable Pulldown 3x12
>Skull Crushers 3x12
>Curls 3x12
>Abs+Obliques circuit
>Grip 3x10

No leg exercise because i fucked my left knee and got barelly enough mobility to do a deadlift
Looking for new core exercises, since i only do the side weight for obliques and some crunches for the abs, any help ?

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>hat takes time to learn and much more to perfect, all meant to be done at full power for an arbitrarily high number of sets

I literally posted i'm PROFICIENT, which means I'm more than familiarized with the movements and I've been doing them for over 2 years
and it's done with 1-2 reps in reserve, never to failure.
whats a good program to you, benching and going home? if you posted body I could clearly see you dont even lift most likely

just to have an idea, people here recommend phul or ULxUL past the novice phase and those programs follow the exact same principle of push, pull, vertical, horizontal and all that and they've got even more volume since thyere just 4x/week with 2 days for upper and 2 for lower

I've never made my own routine. Please be constructive.

Tuesday
Barbell Military Press: (4_12)
Barbell Squats: (4_12)
Barbell Bench Press: (4_12)

Thursday
Barbell Bench Press: (4_12)
Barbell Front Raises: (4_12)
Barbell Deadlift: (4_12)

Saturday
Barbell Deadlift: (4_12)
Bent Over Barbell Rows: (4_12)
Barbell Military Press: (4_12)

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You're just supposed to do one upperbody push lift, you clearly have no idea what you're talking about

How about posting your numbers, faggot

Mán
Squat 1RM
Trap bar deadlift 3x1
A. Z press 3x3
B. Close grip bench press 3x3
A. Weighted dips 80% 5x5
B. Klokov press 75% 3x8
Weighted chin ups 80% 5x5
Kroc row 3x20
Trap bar shrugs 3x25
DB curls 3x20 -
Face pulls 3x10-
Wrist curls 3x20

Miđ recovery
Squat 2x5
Trap bar deadlift 2x5
A. Z press 2x5
B. close grip bench press 3x5
BW dips 3x - 10
BW chin ups 3x - 10
Face pulls 3x10-

Fös
Squats 3x1
Trap bar deadlift 3x4
A. Z press 5x5
B. Close grip bench press 5x5
A. Weighted dips 3x5-
B. Klokov press 3x8-
Weighted chin ups 3x5-
Kroc row 3x12
Trap bar shrugs 3x15-
Face pulls 3x10-
Wrist curls 3x20-

I haven't been in the gym for a month and my left shoulder is still fucked because of tight minor pec. I still need to see my PT but I want to go back. What routine do you advice bros? Most of chest and shoulder exercise are a no go for now.

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Based on the 4 big lifts (Bench,Squat, DL, OHP)

I do Bench,DL,OHP,Squat,Bench,DL,Squat on week 1 then on week 2 switch bench and OHP days, I do this because they have decent overlap as push days.

Bench day
Bench 5x10 or 5x5
Incline bench 4x6
Close grip 4x10
Weighted dips 4x12
Decline bench 4x10
DB Bench 4x6
Tricep pushdowns 4x12
Single arm pushdowns 4x15

DL day
DL 5,5,5,3,1
Rows 4x10
Weighted pull-ups 4x8
Single arm rows 4x10
Smith machine single arm rows 4x10
Seated pull downs 4x12
Bicep curls 4x10
Hammer curls 4x12
21s- 4 sets
Isolation curls 4x15

Squat day
Squat 5x5+3x12
Zercher Squat 4x8
RDL 4x8
Single leg press 4x10
Calf raises 4x20
Good girl bad girls 4x12

OHP day
OHP 5x5 or 5x10
Lat raises 4x12
Incline bench 4x6
Front raises 4x12
Lat raises with cable 4x12
Tricep stuff from Bench day

Every day I do leg raises for core, shrugs, woodchops and my non negotiable face pulls. I see great results, pushed my bench to 3pl8 from 265 and DL over 500, almost OHP my bodyweight for reps. Reason for the lack of leg emphasis is they’re by far my strongest muscle group, reason for so many sets is my body recovers fine and it gives nice results

Why would you start madcow's 5x5 with such low lifts? It's stated in the program, that's it's not a beginner program. You would be much better off on SL 5x5, SS, or GSLP

are there any good powerlifting routines I can do 3 days per week without spending more than 1 hour at the gym per day?

Nice meme

Seems a nice routine. Maybe I'm gonna try it

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Bro split.

PPL gave me too much snap action in my elbows and shoulders. I have a connective tissue disorder, though. Needed more rest.

Full Body routines like SS obliterate my energy. After deadlifting, a bench press feels like the weight of the world. They take more than 30 minutes, which becomes a pain in the ass with a full time job and a crowded gym.

Maybe I'm retarded, though.

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What the fuck

Because I’m not progressing fast enough to do 5x5 on everything except legs.
I’m stalled at 135 @ 5x5 OHP
190 @ 5x5 Bench
255 @ 5x5 deadlift
If I add weight, I end up failing the set so I have to deload.

I've never heard that. In fact I've seen several routines that do both on the same day. However I'll concede that not all routines are correct.
One thing I didn't mention is that I alternate if I do bench or OHP first. One week I'll Bench as my first lift, another I'll OHP as my first.
If that's still preposterous, I guess I can alternate between one and the other completely.

Also keep mind this is not a 6-Day routine, it's 3-day. I get plenty of rest.

It would probably be better to do upper/lower with these many compounds, right?

Shit

Good boy

Too much volume if you're doing 6 days/week, too little frequency if you're doing 3 days/week

Way fucking more than you need to grow and make progress

Yeah, don't do PPL

Not terrible, you'd probably be better off on a different LP though

>extra full body day
YNDTP

You don't need all that fluff on both days

Doing 4x12 for everything makes progressing on weight difficult. Unironically do 3x5-8.

wtf is all this fluff shit?

Too much fluff

I've heard a pretty strong PL guy who used to do bodybuilding in my gym talk about how he feels more depleted of glycogen doing PL training that BB training. That said, try harder and don't do a brosplit.

Then switch to the Texas Method

>try harder
meaning what, exactly?
>and don't do a brosplit
What's wrong with a brosplit?

Why?

You can still make noob gains, you just need to change the sets and reps

Too little frequency, natural lifters need to hit each muscle group 2-3 times per week

Brosplits, while having a lot of daily and weekly volume have very poor frequency. Having low frequency basically means you're having fewer high quality reps, which makes strength and muscle progression slower. Trying harder means understanding fatigue, not trying to pack a billion exercises/sets into a single day. recovering and eating well. If you don't mind where you're at and don't mind slow or minimal progress for the rest of your time staying natty while lifting, by all means keep doing a brosplit. It will still be hard and slow if you try doing something else, but it will probably be more consistent, and moderately quicker. Honestly I've done full body for 3 years of my 3.5+ years lifting, but U/L splits are not bad either if you want to divide shit up.

Tell me I'm completely autistic

Only goal is aesthetics and legs are already joocy from riding

abcxabcx....

A:
Bench 5x5
Dips 3x8-12
Flies 3x8-12
Skullcrushers 3x8-12
Tricep pushdowns 3x8-12
Abs

B
Weighted Pullups 5x5 w/ burnout lat pulldowns
Bent over Row 5x5
One arm Row 3x8-12
Shrugs 3x8-12
Hammer curls 3x8-12
Barbell curls 3x8-12

C
OHP 5x5 or 4x8-12 alternating weeks as gains are very slow
Deads 3x5
Front raises 3x8-12
Lateral raises 3x8-12
ab work

i do a lot of running and swimming mixed in with this

am I retarded? been on this for ~1 month and am loving it and seeing progress

>PPLPPLx
>ULxULxx

How exactly is 2 more than 2.

> Too much volume if you're doing 6 days/week, too little frequency if you're doing 3 days/week

So you're telling me to do PHUL? Alright, I can get behind that.

Listen here, retard. Starting Strength is pretty much the agreed upon holy bible of strength training, it's the only book that actually explains it from a scientific rather than meme standpoint AND provides a real and practical guide for lifting. It makes it crystal fucking clear that you're supposed to only do one upper body push lift for 3 sets 3 times a week (same day as everything else). If you do a million upper body lifts on the same day then you're going to do them really poorly and likely get hurt, and even if you survive it your body won't make reliable gains because it'll be too worn out. If you divide them between two back-to-back days then it'll be even worse because you'll be breaking the process of recovery and lifting with worn out and possibly sore muscles.

Also
>However I'll concede that not all routines are correct
Oh did your 3rd grade teacher finally give you the talk on how some things people say aren't true? How long did you cry to mommy before you got over that shocking fact?

A:
Squat 5x5
Bench 5x5
Barbell Row 5x5
Chin Ups

B:
Dealift 2x5
Overhead Press 5x5
Pull ups
Lat Raise 3x8-12

I'm working my way up to 5X10 pull ups and chin ups and then I will do them weighted.

AxBxAxB
xAxBxAx

Riding dick?

Yeah that's fine. You really don't need more than 3-6 exercises a day, so just keep that in mind.

Yep but strictly for the quad building benefits, I get no sexual satisfaction from it

The general style is good but you're not working hard enough, you can definitely squat each time and I'd skip the Lat Raise and maybe Barbell Row. You're already working your back pretty hard, just save it for the real lifts.

Also, deadlifts should always be last, they fuck up all your other lifts.

Wew, seems like your autism is going off friend.
I did read starting strength, I just don't remember all of the details since I don't have those aspie memory gains. But thanks for the reminder.

Is it ok to do one full body workout midweek and the other two during the weekend? for example

>xxAxxBA

I recently started working full time doing ridiculous hours and my gym is on the other side of town so i don't have as much time to go anymore.

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You must be literally retarded or drunk all day if you can't remember the absolute basics of such a simple and straight-forward book.

First of all, here is my height and weight
5'8" and 170 lbs
My plan is to lose weight and gain muscle
This is my first routine done by me, please share some advice

Monday and Thursday - leg and shoulders
>Leg extension
>Leg press
>Hack squat
>Lying leg curls
>Dumbbell deadlift
>Standing calf raises
>Dumbbell lateral raise
>Dumbbell front raise
>Seated dumbbell overhead press

Tuesday and Friday - biceps and triceps
>EZ bar curl
>Alternating dumbbell curl
>EZ bar French press
>Triceps rope extension
>Triceps dumbbell extension

Wednesday and Saturday - chest and back
>Wide-grip lat pull-down
>Behind-the-neck lat pull-down
>Dumbbell row
>Barbell bench press
>Crossover
>Incline dumbbell press

I did not read it recently. It has been nearly two years.

Retard.

You're going to gain more chromosomes than muscle.

Alright man, take care.
Reasonable advice though.

I used to do Stronglifts and that has you squatting everyday. My quads grew pretty disproportionately so with this routine I aimed to slow down on the quad gains.

Doing chin ups, pull ups and rows has made my delts balloon up and I'm really happy about that. I'll probably drop rows when progression starts to slow significantly.

My choise for the lat raise is because I've got quite narrow shoulders and I though some lat raises could make them appear wider even by a cm or two, it would help.

Think I might have to add some Ab and Trap work to it as I'm not pleased with those areas of my body currently.

Cheers for the critique

Brainlet beginner here.

I'm currently doing a version of the 5x5 program, is it good or should I switch to something else like PPL?

Also here's my routine

A:
Bench 3x5
Row 3x5
Squat 3x5
Hammer curl 3x8-12
Closegrip bench 3x8-12

B:
Ohp 3x5
Row 3x5
Deadlift 1x5
Arnold press 3x8-12
Hammer curl 3x8-12

After my 3 sets I do drop sets of 12 for all upper body exercises until i reach just the bar/6kg dumbbells

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Or stronglifts, whatever it's called

Stronglifts is definitely good, don't worry about changing anything until you've got a few months under your belt

I realize the concern with squats but I feel like if you don't do it every time you'll end up not doing it at all, it gets to be a huge pain in the ass and if it's one thing a week that you're dreading instead of just some part of your normal routine you'll start coming up with excuses.

Just do starting strength, it's simple, serious, and you can respect yourself for doing it.

A
Squat 5x5
Strict Press 5x5
Barbell Row 5x5
Upright Row 3-5x8-12
Barbell Curl 3-5x8-12

B
Deadlift 3x5
Incline Bench Press 5x5
Chins 5x5
Face Pulls 3-5x8-12
Incline Curl 3-5x8x12

Should squat first, boosts testosterone and warms you up pretty well.

I used to but i got tired of doing shit on my bench/Ohp due to fatigue.

>Upright Row 3-5x8-12
user

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And that means?

Alternating days

Squat 4x5
Bench 4x5
Incline 4x5
Barbell row then superset with pull-ups 4x5
Deadlift ramping to max
Ohp 4x5
Face pulls 4x5

Then I do the rest at home

Lateral raises 4x5
Hammer curls 4x5
Wrist curl 4x5
Tricep kickback 4x5
Athlean x 7 minute ab workout to finish it all

Workout A:
3x5 OHP / Bench Press
3x5 Barbell Rows / Chin ups
3x5 Squats
1xF Farmer Walks
3x20 Shrugs

Workout B:
3x5 OHP / Bench Press
3x5 Barbell Rows / Chin ups
1x5 Deadlift
3x8 Lying Tricep Extensions

Gym has one single rack so even with this it's about 2 hours getting everything done

You should get mild DOMs from time to time when you vary up your exercises, even from just mixing it up from 1-5reps to 8-12 reps. A lack of DOMS for a long amount time means you're probably lacking the needed amount of variety.

Maybe add another set for BP and Squats.
And why you only doing 1 set of deadlifts????

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Are there any 'alternate days' programs? Like doing it Gym, Rest, Gym, Rest etc?

Best thing for that would probably a full body program, or a 2-part program with one day for upper body and and one for lower body.

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Sorry dude, I'm gonna trust professional bodybuilders who cite scientific literature over some random overblown faggot on a Peruvian basketweaving forum.

Heres what I do in a week:

Day 1:
Bench Press
Close Grip Bench Press
Dumbell Overhead Press
Dumbell Incline Bench Press
Lateral Raises
Tricep Kickbacks
Face Pulls

Day 2:
Deadlift
Barbell Row
Lateral Pulldown
Seated Cable Row
Hammer Curls
Barbell Curls
Face Pulls

Day 3:
Squat
Lunges
Bulgarian Split Squat
Hip Thrust
Romanian Deadlift
Face Pulls

Work in progress. 4 days a week, with a rest day between day 2 and 3.

Day 1:
Bench
Military press
Chin-ups
Dips
Cable flyes
Lateral raises
Tricep pulldowns

Day 2:
Squat
Romanian deadlift
Front squat
Calf raise
Cable curl
Cable kickback

Day 3:
Overhead press
Incline DB press
Face pulls
Lat pulldown
Cable rows
Seated reverse flyes
Shrugs

Day 4:
Deadlifts
Front Squat
Romanian deadlift
Hyperextensions
hanging leg raises
planks

I'm not sure if I'm doing too much each day.
My biggest concern is whether or not it's fine to have chest and back exercises spread across multiple days instead of a specific day for each. My reasoning for this is I get fatigued if I do too much chest in one day.

Made this real quick.

Its basically SS with cardio and more pulling volume. Reduced squatting to once a week, because my connective tissue makes knees a weak point.

Will something like this be better than a bro split?

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I do PPLPPxxLPPLxxx

On bench days, my OHP is weak af and vice versa.

Also, my gym is near work, and I work an hour away from home - so I have 5 days a week I can go - and can only rest on weekends.

Am I doing too much?

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don't bench and ohp on the same day.

Is it ok if one of the days is Bench focussed and the other day is OHP focussed. I do both on same day but with different set and rep ranges depending on which one I do first?

Chest is small on me so I want to build it fast.

UL UL UL X
It's good progress but fuck man 4 hour sessions feel like eternity

>4 hour sessions
bait

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More volume more gains baby

It’s 7 days a week, plus 30 mins of HIIT afterwards, idk I just responded well to higher volume, and I recover well. I’m not so ymade like some here

Squats
Deadlifts
Bench
OHP
Barbell Rows

3 days a week

>fluff
lmao what, since when accessories are "fluff" you dumbass
>YNDTP
Go home Rippetoe, not everyone need squatz legs

dumbbell curl in squat rack 50 x 100 7 days a week

Arms:Tricep extension 2x5, bicep curls 2x10 skull crusher just the bar lmao

Chest: bench 2x5, rowing machine 20

Legs & back: deadlift 2x10, Leg curl machine (name escapes me) back extension machine 20 and 40 kg respectively

Started Gym like a month ago, vague idea what im doing

Beginner here, trouble eating enough so plateauing

A:
Squats 5×5
Pull-Ups 5×5
Bench Press 5×5
Bicep Curls 3×8
lat pulldown 2x10
Abs
(flies)

B:
Rows 5×5
OHP 5×5
Deadlifts 3×5
Tricep pulldown 3x8
lunges 2x10
Abs
(calf-raises)

Fuck I'm weak, get tired half way through the workout sometime or one part of body will be exhausted (typically shoulders/lats)

I think it's alright though if I can eat enough, thoughts?

PPL, 5-day program

used to do 3 day modified SS with more acccessory shit, wanted change, PPL is much better

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