Routine Inspection Thread

>t. 65kg skinnyfat dyel

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I like it. I just go to the gym for an hour or so every morning. I am natty.

Have you noticed any overtraining symptoms?

Incline bench, weighted dips, weighted chins, upright row, one amrap squat set. The isolation stuff I drop in are calves, and facepulls. All compounds except upright rows are started at 5 sets of 3, work up to 5 sets of 5 and then increase weight. Work it every other day AxAxAx...... key is higher weight, low volume, high frequency bruh

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No. My lifts are going up consistently and I’m getting better results than from any of the other splits I’ve tried.

Same guy, forgot to mention that j just got an ab wheel that is unironicly kickass. Maybe add a killer set of hip thrusts every other workout bruh

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Monday:
Squat 5x5
Bench 5x5
Weighted Dips 5x5
Hanging Leg Raises 3x10

Tuesday:
Weighed Pullups 5x5
Weighted Dips 5x5
Hanging Leg Raises 3x10
One-Arm Dumbbell Rows 3x5
Curls 3x8

Wednesday:
Deadlift: 3x5
Bench Press: 5x5
Barbell Row: 5x5
Hanging Leg Raises 3x10

Thursday:
Weighed Chinups 5x5
Weighted Dips 5x5
Hanging Leg Raises 3x10
One-Arm Dumbbell Rows 3x5
Curls 3x8

Friday:
Squats: 5x5
Overhead Press: 5x5
Shoulder shrugs: 3x10

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Right now, I do a modified 5/3/1 triumvirate with Olympic lifts and more leg exercises added.

Day 1:
Power clean and power jerk 5/3/1
OHP 5/3/1
Dips 15
Pulldown 10
Wrist Flexion 10
Wrist Extension 10

Day 2:
Deadlift 5/3/1
Hang power snatch 5/3/1
Goodmorning 12
Barbell push sit-up 10
Cable twist 10
Hip extension 10

Day 3:
Overhead squat 5/3/1
Bench press 5/3/1
Dumbbell bench press 15
Dumbbell row 15
Ankle extension 10
"Barbell" ankle flexion 10 (I rest the barbell vertically on my toes and raise it with a 25 or a aerobic step under my heel)

Day 4:
Power Snatch 5/3/1
Squat 5/3/1
Leg presses 15
Leg curl (machine) 10
Cable hip abduction 10
Cable hip adduction 10

not enuf legs, the basis of strength

What is the difference between these two routines?

Like what results would you physically see different? Do the bro splits really make you look better?

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Pic related. Percentage is of 1RM

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>Barbell bench press - wide grip
>5x5 @ 93.0%
lol wut

Each column is one day.

Problem?

Upperday

Pull ups / chin ups alternating 5x5
DB bench press 5x8
Standing DB Overhead Press 5x8
Dips 5x5
DB Row 5x8
Seated DB curls 5x8
Standing DB tri extension 5x8
DB shrug 5x10

Lower Day / Core

DB Squats 5x10
DB Lunges 5x10
Hamstring Extension 5x10
DB standing calf raises 5x10
Hanging Leg-Lift 5x8
Cable Crunches 5x5
Mountain Climbers 5x50

Rest day Sunday for spiritual gains

How are you going to lift 93% 1x5, let alone 5x5? Your 1 day in 5/3/1 is 95%.

come on guise at least tell us what are you doing those days
sounds cool but too much volume imo
>brosplit
i never actually tried one, maybe they arent that bad?
also, i like that the guy wrote it "et cetera" thats how you know he is an intelectual
i really dont like this one, btw there is no "physical difference" it doesnt matter what you do, you will look like yourself (think frame) but bigger/smaller/fatter/leaner after a good time almost every muscle in your body should be at its genetic limit so everything will look proportionate unles you train specifically to look freaky. Look at pictures of arnold on and off cycle, he looks the same but in a smaller scale.

Right now I'm doing an AxBxAxx, BxAxBxx with swimming or running on some rest days.
A= Deadlift 1x5+, OHP 1x12, 2x5, Close grip floor press 1x12, 2x 5/8
B= Squats 1x12, 2x5, Floor press 1x12, 2x5, Pendlay rows 1x12, 2x5

I usually add isolations too, variations of curls for A, lateral raises for B.
I'm considering if I should add more Isolations now that I want to go for hypertrophy.
Any opinions or advice would be greatly appreciated.
Here's a thank you qt in advance

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The app auto adjusts (guesses) my 1RM if I don't test it every so often; it adjusted it conservatively and I can do more. My tested 1RM is actually 265, it guessed it at 245; my 5x5 is 225.

Be the qt, don't post the qt

Fine fine. Im the first one
4x4 Bench Press. Alternate 4x8
4x4 OHP. Alternate 4x8
4x4 Squat/alt.Deadlift. Alternate 4x8
4x4 Chin-up/alt barbell. Alternate 4x8
3x10 Facepulls

3 times a week

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>Facepulls
???

im i just do lyle mcdonald bulk routine
LU-LU--
>Lower 1
zercher squat 3-4x6-8
hamstring curls 2-3x10-12
abs whatever
biceps curl 1x8
rear/lateral delt fly 3x15
(this is the first week im doing lower day like this, used to do it normally but squats&rdl tires me too much)
>Lower2
RDL 3-4x6-8
leg extensions 2-3x10-12
same stuff then
>Upper 1
bench press 3-4x6-8
dumbbell rows 3-4x6-8
press 2-3x10-12
lat pulldown (neutral grip) 2-3x10-12
triceps 1-2x15
biceps 1-2x15
lateral rise 3x15
>Upper 2
Press 3-4x6-8
Chinup 3-4x6-8
dumbbell bench press 2-3x10-12
row 2-3x10-12
same then
for the guys that dont know this routine its a 2 week ramp up whit the same sets and reps, starting in week 1 at 80%, week 2 90% and the real first week of the program you would be lifting at your 100% trying to add weight as soon as posible (normaly once every week), this goes on for about 4-6 weeks and then you do the deload (which is the 2 week i talked about earlier)

B-b-but I'm just a hairy almost ottermode manlet a-user

youtube.com/watch?v=MiRAi2KOfRQ
Start doing them to save yourself from a shoulder injury

Can I do upright rows too? :*)

Oh, so you're not literally pulling your face?

>5/3/1 for omympic lifts

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i would add some kind of vertical pull on day A, other than that it seems like a nice program if you are progressing with it, ig it has a proper deload.
wouldnt you be the last one?
anyway the idea of alternating sounds cool, have you read practical programing?

That's what Wendler said to do on T Nation.

back, chest, legs, shoulders,
arms mixed in.
Abs everyday
lift 6 days a week and sometimes do 2-a-days

Sunday: Back and core
Monday: Chest core and cardio
Tuesday: Legs and cardio
Wednesday: Back core and cardio
Thursday: Chest core and Cardio

why I only do legs one day a week is because I already have a big lower body and need to spend more time on my upper body

First post I meant. I havn't read it, does it mention alternating?

I try to fit in pullups on day B, however my main issue is that I can't afford a gym membership at the moment, so I just work out with what I have at home. Any recommendations on what could substitute a vertical pull with a barbell?

Ofcourse Wendler is gonna shill his programs to everyone he can

kind of, it talks about alternating lifts and doing a heavy medium and light day, maybe that would help you a bit.
i guess pullovers are kind of a vertical pull,try that

Monday, Wednesday, friday: Back and biceps
Tuesday Thursday and Saturday: chest and triceps.

nice bait

Thanks, I might try that out on one of my lifts. It's been stalling for three weeks even after a deload

You could do core 5/3/1 lifts and not lift olympic 5/3/1.

Wait, what's wrong with that?I do dead lifts on back days. Your routine is probably shit so your a jealous whitey

Oh yeah, I used to do thosem but I dropped them when I started cutting. I'll add them again, thanks user, have another qt

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Oh yeah, how should I optimize my routine for maximum hypertrophy

thanks based qt poster

Every morning I walk/jog 1-3 miles with my dog. We used to run harder, but she is getting old. Always fasted.

M-Squats, Rows, Bench
T-Conditioning Circuit
W- Deadlifts, OHP, LPD
R-Conditioning Circuit
F-Cleans or Snatch, Shrugs, Incline Bench
Weekends- I'll follow morning jog with an easy conditioning circuit unless I'm going for a hike or something else active that day.

Weekday workouts are always after work. Rep ranges vary depending on current goals, and I do different variations of Squats (LB, HB, or Front), rows, LPD, Hang/Power Cleans, Full/Hang/Muscle Snatch. Alternate between cleans and snatch each week.

Conditioning is usually mix of cardio and body weight exercises with goal to work core and keep heart rate up. Usually 4-5 exercise, 3 rounds with no rest. I never make them too hard on my muscles as they are essentially active rest sessions. Example from today: (1) stability ball pushups with ab crunch x15, (2) burpees x10 (3) R. Twist (no weight) x 20 (4) Handstand against wall to failure (5) sprint all out on stationary bike for 30 seconds.

It has been working very well, I am finally moving away from the purgatory between Dyel and Chad that I've been keeping myself in for years.

Too much volume for my style.

At least you are hitting everything though.

Squat 3x5
OHP 5x5
Deadlift 1x5
Recon Ron's Pullup Program

Squat 3x5
Bench 3x5
Pendlay Rows 5x5
Recon Ron's Pullup Program

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I'm curious what the advantages of floor press are.

what exercises to add for maximum chest circumference hypertrophy? I've watched mike isratel's videos on hypertrophy but it's hard to work in that much volume into a 5x5 program.

why dont you say size lmao

How does a novice navigate through all the information, disinformation, and broscience people post here?

So far I've been following the sticky for nutrition and Starting Strength. I've been on that for about 6 months now and I finally got some nice results. I've been on and off Starting Strength before, but never longer than a month or two.

I really want to kick it up a notch with hypertrophy now but I've never tried anything else except a bit of Bill Starr's 5x5 which isn't too different from the compound lifts you're doing with SS. Any other commonly suggested solid programs apart from those mentioned for novice/intermediate lifters?

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are you progressing weekly or daily?

>PPLxPPLx
Push:
Incline bb Press 4x10,8,6,4 (weight can vary from set to set depending on how much I lifted last time - usually weight goes up every set. It's what Arnie recommends in his book and I like that how varies the weights)
Incline db press: 4x10,8,6,4
Incline db Press: 4x10,8,6,4
Db pullovers: 4x10,8,6,4

Pull day:
Pendlay Rows: 4x10,8,6,4
Weighted Pullups: 4x10,8,6,4
Seated Cable Row: 4x10,8,6,4
Hammer curls: 4x10,8,6,4

Legs:
Squats: 4x10,8,6,4
Leg Curls: 4x10
Calf Raises: 4x10

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whoops, second exercise on press day is incline db flies, not press. What do you all think of my routine?

reminds me of what i did when i started :,)
what about your side and rear delts?
what about deadlifts

I don't do deads, I'm too worried about wanting to hit a pr that I'll fuck up my spine by doing too much - I don't think I'm disciplined enough yet. but you reminded me, I should work in some Lateral raises to my pull day - I've been trying to get to 20 total sets per day, and that will get me there for pull. Thanks for the input

sounds reasonable, good luck buddy!

Thanks man, good luck in your goals as well!

Monday: Snatch 5x2, Backsquat 5x5, Bench 5x5, dips 3x8
Tuesday: Rest
Wednesday: Clean and jerk 5x2+1, Front squats 3x5, OHP 5x5, Clean pulls 3x5, back extensions, pullups and ab work
Thursday: rest
Friday: C&J 3x2+1 then heavy singles, Snatch 3x2 and singles, Backsquat 5x5, Bench 5x5, Pendlay rows 3x8

Day 1: Bench, Goblet Squats, Chin Ups, Knee raises, Lat pull downs

Day 2: Shoulder press, Tricep Pull downs, Chin ups, Knee raises, Lat pull downs.

Repeat.

Monday: rest
Tuesday: legs/back extensions/abs
Wednesday: rest
Thursday: back/shoulders
Friday: rest
Saturday: chest/arms
Sunday: rest

monday : biceps
tuesday : rest
wed : biceps
thursday : rest
friday : biceps and chest

when progress stopped in ss/sl i went for bills linear 5x5 and it worked great, got all my lifts up by another 20kg atleast

Everyone should include a pic of themselves so others can say what should be changed to improve

Push:
- Bench 5x5
- Incline Bench 3x12
- Cable Flies 4x12
- Skullcrusher EZ 4x12
- Tight grip bench for triceps 3x10
- Triceps pushdowns x burns

Pull:
- Deadlift 5x5
- Low Row 4x8
- Lat Pulldown 4x12
- EZ Lateral Raises 3x10
- Side Lateral Raises 4x10
- EZ Biceps curls 4x12
- Dumbbell curls x burns

Legs:
- Squat 5x5
- Leg Press 4x12
- Leg extensions 4x12
- Leg curls 4x12
- Calves

Doing 2 days then 1 day rest. My arms are shit tier, mere 39cm, what should I change to improve them?

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Push:
Db Incline press 4x10-12
Incline db fly 3x12-15
Bb Incline (close grip) 3x12-15
DB overhead triceps extension 4x12-15

Pull:
Chinups 3x6-8
Db row 3x10-12
Lat pulldown 3x12-15
Db incline curl 4x12-15
Reverse grip curl 4x12-15

Legs & Side delts:
Hip Thrust 4x10
Squat 3x8-10
RDL 3x8-10
Lateral raises 5x12-15

Monday: trolling / fit /
Tuesday: trolling / fit /
Wednesday: trolling / fit /
Thursday: trolling / fit /
Friday: trolling / fit /
Saturday: trolling / fit /
Sunday: full body

The only way I’ve gotten my arms to grow is to do arm work 3-4 times a week, with absurd volume and drop sets.

Wednesday – upper:
Bench – 4 x 6 – 8
Row – 4 x 6 – 8
Incline DB press – 2 x 10-12
Pulldown – 2 x 10-12
Face pull – 5 x 15-20
One arm overhead tricep extension – 2 x 12 – 15 SS lateral raises 2 x 12 - 15
Seated dumbbell curls – 2 x 12 - 15 SS lateral raises 2 x 12 - 15

Thursday – lower:
Squat – 4 x 6-8
SLDL – 3 x 6-8
Leg press – 2 x 10-12
Walking lunges - 2 x 10-12
Leg curl – 2 x 10-12
ABS x 3 set
Saturday – repeat upper
Sunday – repeat lower

Am I missing out on epic gains by skipping deadlifts? I do romanians twice a week, so I guess I still involve a lot of the same muscle groups

Monday: chest/triceps
Tuesday: back/biceps
Wednesday: chest/shoulders
Thursday: back/biceps
Friday: chest/triceps
Saturday: legs/shoulders
Sunday: rest

>1 leg day
>3 chest day
absolutely based

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Push, Legs,Pull, Rest 4 day cycle. works out to being 5 or 6 days a week. I think the obsession with fitting into a 7 day cycle is arbitrary and this way I space out strain on my arms by a day.

Push: 4x5 Bench press, 3x6 overhead press, 3x6 incline bench press, 3x12 tricep pulldown, 3x12 lateral side raise, 2XF dips

Pull: 3xF pullups, 3x6 bent over row, 4x12 barbell bicep curl, 3xF facepulls, 3x12 shrug,

Legs/cardio: 4x6 squat, 4x15 calf raises run 2 miles