Routine thread

no I just use resistance bands
thanks I actually just realized I posted my old version

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r8

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is it 2 times per week? What's the (x) indicate?

rest days
depending how fatigued i am and if I did new prs its one or 2 days
there is are no weeks, its not limited to weeks, there are only days

I hope youre a complete beginner, in which case this is fine because it doesn't matter what you do as a beginner

Im not, why the assumption

not that guy but you should make it 3 days a week, get rid of super sets and put your high rep workouts all on one day or something. I don't like supersets here or in general

There’s nothing wrong with hitting a muscle group once a week because I’m limited to going to the gym 3 times a week.I’m mixing 5x5 compounds/5x10 isolations on a 3 day upper/lower/upper split to gain both strength and muscle mass because I’m skinny. I’m also on a bulking diet. Should I ditch the 5x10’s and just stick to 5x5 with eating big?

drive.google.com/file/d/1sWmag5vJTv6CA_tSW8ijSpE02BaAfakx/view?usp=drivesdk

Monday and Friday:
Bench 5/3/1 5x5 FSL
Squat 5/3/1 5x5 FSL
Dips SS Chins 5 sets
Leg Curl SS Seated Calves 5 sets
Biceps SS Facepulls 5 sets

Wednesday:
OHP 5/3/1 5x5 FSL
Deadlift 5/3/1 5x5 FSL
Incline Bench SS Barbell Row 5 sets
Leg Press SS Standing Calves 5 sets
Triceps SS Lat Raise 5 sets

45 mins LISS cardio on TTSS.

For accessories, I just pick a weight and hammer out sets across.

>watching jeff means youre a bodybuilder
Did you want Jow Forums to pat you on the back and tell you good job? Your routine is average at best. Now post body and lifts so we can laugh

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Gonna need some help brahs.
My current routine is making me depressed so I'm looking for something new. Looking to go 3/4 times a week. Just finished reading Jim Wendler's 5/3/1 and wanted to do the 3 months t-nation challenge but I see a lot of negative talk about 5/3/1 here.
My current lifts (all 1rm):
Bench: 90kg (200lbs)
Military press: 60kg (133lbs)
Squat: 115kg (255lbs)
Deadlift: 175kg (385lbs)
190 cm and 88kg (6'3 194lbs)
Generally looking to gain some strength while maintaining a decent physique (just don't want to go full powerlifter mode).

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I´m running my own program which is centered around being as interesting as possible which is the reason for so much variety. The reason for this is that i´ve tried and tried starting lifting again for 4 years after losing my motivation with SS but newer managed more than a month, until now.
A1:
Bench 3x5
Diddly 1x5
OHP 3X5
Cable flies 3x12
Tricep pushdown 3x10
Front raises 3x12
Seated calf raise 3x15
B1
Front squat 3x5
One arm lat pulldown 3x5
Wide grip cable row 3x6-8
Face pulls 3x12
Lat pulldown face pulls 3x12
Lateral raises 3x12
Hammer curl 3x10
Shrugs 3x12
A2
Dip 3x5
Power clean 3x3
Push press 3x5
Barbell back extensions from the floor 3x8
Dumbbell bench 3x8
Cable overhead tricep extension 3x12
Calf raise 3x15
Upper chest memery 3x12
B2
Squat 3x5
Weighted chin-ups 3x5
Dumbbell row 3x12
Showel grip seated row 3x10
Face pulls 3x12
EZ bar bicep curls 3x8
Lateral raises 3x12
Shrugs 3x12
All 3x5 are somewhat ramping up sets with long breaks and everything else is just straight forward short pause pumping. Ideally i´d run this with climbing which ill mark with C A1xB1xCxA2xB2xCx
Can i have some actual critique since last thread died without getting any other critisism than "dyel" and "retard".

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wtf are you talking about Jeff 100% has a focus set on aesthetics and health. My program is clearly made for increasing numbers and bettering posture

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Its only six days a week so
ABabABx

Just starting out again after several years of hiatus. Is standard Greyskull LP with some added curls and pullups fine?

Here's my madcow5x5 plan. I'm sure you're all very interested

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yes

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Based around compounds, how does this look for a beginner/intermediate?

A:
Bench 5x5
Bent over row 5x5
Squat 3x5
Tricep accessory

B:
OHP 5x5
Weighted pullups 5x5
DL 3x5
Bicep accessory
Ab work

ABxABxAbx...

This is combined with daily cardio of alternating running/swimming/cycling (trifag)

Is this decent for general overall strength/size gains?

it's fine except there aren't 9 days in a week. What does ABxABxAbx mean?

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I meant just a three day cycle repeated indefinitely, without regard to day of the week

Is this a good routine for beginners too?

it's an LP so yes

Yes. It's unironically maybe the best

Intermediate routine working around chronic knee pain. R8, H8, and advise.

Monday
Squat 3x5 (90%)
Bench 3x5 / OHP 3x5 (90%)
Rows 3x5 / Pull-Ups 3xF (90%)

Wednesday
Deadlift 1x5 (5RM)
OHP 3x8 / Bench 3x8 (75%)
Pull-Ups 3xF / Rows 3x8 (75%)

Friday
Squat 1x5 (5RM)
Bench 1x5 / OHP 1x5 (5RM)
Rows 1x5 / Pull-Ups 3xF (5RM)

This post was made by Strong™ gang

It’s not 8 sets of pull-ups it’s only 3-4 weighted working sets 5 reps

r8

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Daily reminder that pull-ups are more important than rows and training them to failure all the time doesn’t work

It's more or less a placeholder until I can do at least 3x10 pull-ups, then I switch to weighted.

This routine got recommended to me by a friend.

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No matter what the compound purists here say you(and everyone else) should include accessories at the end of your workouts. You´ll just end up hating yourself after years of neglect on certain body parts. You can for example superset calfs,rear delts and some corework in less than 10 minutes after your main sets. Even shitty and half assed sets are infinitely better than nothing.
T. Dude who neglected way too much and now suffers.

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Even so, I still think training to failure is dumb. The only reason I’m saying it is because I did it for so long and wasted my time. Add weight so that you’re doing sets of 5 and train it like any other compound, when you can do a set of 8 you’re ready
>t. 2pl8 pullup

I meant to say
t. 2pl8 pullup

PPL that I made to make use of gym equipment I already have. Any feedback?

Push:
DB bench press 3x8
DB incline press 3x8
OHP 3x5
Arnold press 3x8
Tricep pushdown 3x10

Pull:
DB row 3x8
Lat pulldown 3x10
Rear delt fly 3x10
Curl 3x10
Vertical leg raise 3x15

Legs:
DB squat 3x8
Leg curl 3x10
Calf raise 3x15
Vertical leg raise 3x15

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RTN.jpeg

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If you were to add 3 sets of a superset at the end of each of those workouts, what would you add?

Well, I can do 7/6/6 right now, I suppose it couldn't hurt to do them weighted sooner. I've just been following the symmetric strength recommendations so far.

Newbies make gainz taking out the garbage

Literally every program is made for that. Your program mentions nothing about percentages, RPE, heavy/light, etc. Looks like any progressive overload program ever written.

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Push:
Lateral Raises 6x12-15
Incline bench 3x8-10
Reverse Grip Bench 3x12-15
Incline flies 3x12-15
Overhead tríceps extension 4x12-15

Pull:
Chinups 3x6-8
Underhand barbell row 3x10-12
Neutral grip pulldown 3x12-15
Straight-arm pulldown 3x12-15
Shrugs 3x12-15

Legs & Shoulders
Hip Thrust 4x10-12
RDL 3x8
Lateral raises 6x12-15
Rear delt flies 6x12-15

Monday: lateral raises+curls 3x10
Wednesday:face pulls+neck curls 3x15
Friday: calf raises+abs 2x10 quick warmup+3x10 working sets.(to not fuck yourself up since these muscle groups are not properly warmed up)
If you feel tired don´t worry too much about the weight and intensity. The main thing is that you´re actually doing them instead of skipping them. The muscle groups that your program most lacks in are abs, side delts and abs. Other than those exercises above can be changed according to your own tastes.

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>Looks like any progressive overload program ever written.
so then why's it shit?

>The muscle groups that your program most lacks in are abs, side delts and abs.

Abs twice? Regardless, I appreciate the advice.

Meant to write calfs. Lmao even i´m ignoring calfs such as is the rest of this thread. From a quick overwiev i saw 3/12 programs posted had any calf work which is pretty fucking worrying.

Also asking for power clean substitute for this program I lack mobility and technique and need to do something else for a while until i fix those things.

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Paused Deadlifts, Deficit Deadlifts, Romanian Deadlifts/Straight-Leg Deadlifts, or even just normal deadlifts at 80% of your 5RM for multiple sets can work. You just need an exercise to practice pulling from the ground. Maybe also practice explosive reps while you do them, or even do power cleans without the catch for now to practice explosiveness.

How's this working for you?

You might want to do kettlebell swings, box jumps, or some medicine ball tosses and just practice explosive movement.

r8

-monday
facepulls 10x50
-tues
facepulls 20x100
-wednesday
facepulls 5x10
-thurs/fri/sat/sun
facepulls 10xF

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I do PPL.
people shit on it and say 5/3/1 is better.
I've done 5/3/1 too, people also shit on that and say a brosplit is better.

im sick of this nonsense. does anyone who lifts have an opinion on a good routine focusing on gaining mass and strength?

Eh, my calves are already really big, so I think I'll just stick to shoulders and abs. Thanks tho.

I started doing a push pull not so long ago. Ny rouine looks like pic related. Sometimes i do mre accesories. My goals are improving strenght while getting 'sthetic. Looking for opinions :^)

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So far it work
Bold is compound
Italic is accessories
Regular is what i just do for arms and fun.
(Fuck squats, my knee is dead)

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Its shit bc you came here bragging like its special

Bamp. Why do routine threads die in less than 50 posts now days?

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Because theyre all the same cookie cutter bodybuilding . com templates just rearranged. Routines should be posted with body so we know who to make fun of

>A
Squat 5x5
Bench 3x5
Row 3x5
Shrug 3x8
Tris 3x8

>B
Diddy 1x5
Press 3x5
Snatch row 3x8
Close grip bench 3x8
Biceps sometimes 3x8

Neutral grip weighted pullups on off days, pushups, and gonna add neck and wrist work

Generally I can make it to the gym 3 times a week, but twice a month I am at the gym 4 times a week. To accommodate my schedule I would like to, as the title says, switch between a full body A/B routine for 3 times a week and an Upper/Lower routine for 4 times a week. I have been lifting for 3 months now, so am somewhere between beginner and intermediary anyhow. My goal is hypertrophy. After a bit of reading and taking from different routines I came up with the follow programs :

> A
>
> Squats - 3x6-9 + 1x until shortly before failure
> Bench - 3x9-12 + 1x until shortly before failure
> Rows - 3x9-12 + 1x until shortly before failure
> Triceps Pushdown - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
> Calf Raises - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
>
> B
>
> RDLs - 2x6-9 + 1x until shortly before failure
> OHP - 3x9-12 + 1x until shortly before failure
> Pullups/downs - 3x9-12 + 1x until shortly before failure
> Biceps Curls - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
> Leg Curls - 3x12-15 + 1x to shortly before failure

> Upper 1
> Bench - 3x9-12 + 1x until shortly before failure
> Rows - 3x9-12 + 1x until shortly before failure
> Lateral Raises - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
> Biceps Curls - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
> Triceps Pushdown - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
>
> Lower 1
> Squats - 3x6-9 + 1x until shortly before failure
> Abs - 3x12-15 + 1x until shortly before failure
> Hip Thrusts - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
> Leg Curls - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
> Calf Raises - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
>
> Upper 2
> OHP - 3x9-12 + 1x until shortly before failure
> Pullups/downs - 3x9-12 + 1x until shortly before failure
> Seated Cable Rows - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
> Biceps Curls - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
> Triceps Pushdown - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
>
> Lower 2
> RDLs - 2x6-9 + 1x until shortly before failure
> Abs - 3x12-15 + 1x until shortly before failure
> Leg Press - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
> Leg Curls - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)
> Calf Raises - 1x20-25 (until shortly before failure) + 3-5x5 (15-30s rest time)

Is this generally alright? Do I hit every muscle group and no muscle group unnecessarily often?

I like this format, is it safe to do
ULxULUL?
I’m natty so I need all the volume I can get

Yes although you need to slow down on the reps and volume if you train 6 times a week. With the routine I plan to do as a natty person you will need like 2 days of recovery time, because I try to squeeze as much muscle fiber activation as possible out of my sets and train until failure.

Is this dumb as fuck to do natty guys?
I’m homegym and tired of looking dyel

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It's okay if you actually train 6 times a week but at this point you might just as well do U/L. If you're a beginner do the A/B/A from

R8

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Oh I love this thread. Proud owner of an home gym power cage incl.

Important question:

Currently, my routine is push/pull ABxABxx

> A:
> 3x5 Bench Press
> 3x5 OHP
> 3x10 Incline Bench or Dips

> B
> 3x5 Chin Ups
> 3x5 Squats
> 1x5 Deadlift
> 3x10 Pendlay Rows

Problem is, that B is much more intense than A and also, since I do the workout in the morning, both take about 1h - 1.25h including warmup, which is too much time.

So, I thought about moving towards 5/3/1. I am "advanced" in my lifts regarding to symmetricstrength.com, but not proficient. Back with Chin Ups and Deadlift is strong, Squats and OHP weak.

Having the advantage of a home gym and using the early time in the morning, I thought of an adapted 5/3/1 to focus more on my back:

> 5/3/1, 5x10:
>
> Mon: OHP, OHP
> Tue: Chin Up, Chin Up
> Wed: Squats, Planks/Hanging Leg Raises
> Thu: Bench Press, Bench Press
> Fri: Deadlift, Pendlay Rows
> Sat: Stretching
> Sun: 45min Running

Alternativ including a third block:

> 5/3/1, 3x10, 3x10:
>
> Mon: OHP, OHP, Bench Press
> Tue: Chin Up, Chin Up, Pendlay Rows
> Wed: Squats, Planks/Hanging Leg Raises, WTF
> Thu: Bench Press, Bench Press, OHP
> Fri: Deadlift, Pendlay Rows, Chin Up
> Sat: Stretching
> Sun: 45min Running

What do you think?

Does this look good? Switchting from ss to texas method and added some assistance/isolation work.

-volume day
squat 5x5
ohp 5x5
weighted pull-ups 3x5

-assistance day
power shrugs 3x8
weighted dips 3x8
db lateral raises 3x8
nack curls 3x25

-light day
front squats 3x3
bench press/ohp 3x5
curls 3x8

-intensity day
squats 5rm
ohp/bench 5rm
dl 5rm
weighted chin-ups 3x5

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