This is my PPL routine that i feel is pretty based. Very easy psychologically and very effective. Works best if you have a home gym.
Mon:
Bench
OHP
Facepull
Tuesday:
Squat
Deadlift
Facepull
Wednesday:
Chin up
Row
Facepull
Thursday:
Bench
OHP
Facepull
Friday:
Squat
Deadlift
Facepull
Saturday:
Chin up
Row
Facepull
Sunday:
Facepull
Not enough facepulls
Seems good honestly.
How are you handling sets, reps and progression though? Do you do volume one day, strength the other?
Do you ever alter your bench/row/ohp to be done with dumbbells? Alter squat styles?
if I bench heavy, i ohp light and vice versa (3x3-5) bench, 4x8 OHP)
squat heavy, deadlift light etc (squat 3x3-5, deadlift 6x3)
chin ups are usually 3x6
rows are usually always done moderately like 6-7 sets of 5
Why are u doing facepulls
Just started lifting. Is this decent?
MONDAY:
Heavy Barbell Rows 5 set 5
Heavy Dumbell Rows 3 set of 12
Pull ups 3 sets of 10
Heavy preacher curl 3 sets of 8
Hammer curl 3 set of 12
Side lateral raises 3 sets of 12
AB wheel 3 sets of 5
Hanging Leg Raises 3 sets of 10
TUESDAY:
Heavy Squats 5 sets of 3
Leg press 4 sets of 10
leg extension 3 sets of 12
glute ham raises 3 sets of 12
WEDNESDAY:
light barbell rows 3 sets of 8
Heavy bench press 5 sets of 3
dumbell flat bench 3 sets of 10
incline bench press 3 sets of 12
Side lateral raises 3 sets of 12
AB wheel 3 sets of 5
Hanging Leg Raises 3 sets of 10
THURSDAY:
Heavy Deadlifts 5 sets of 3
Heavy Dumbell Rows 3 sets of 12
Farmer's Carries- 4 sets of 20 meters
Pullups 3 sets of 10
Preacher curls 3 sets of 12
Hammer curls 3 sets of 8
FRIDAY:
Banded face pulls 3 sets of 12
Overhead Banded face pulls 3 sets of 12
Overhead Press heavy 4 sets of 5
Dumbell Shoulder press 3 sets of 12
Side lateral raises 3 sets of 12
Light Bench Press 5 sets of 8
AB wheel 3 sets of 5
Hanging Leg Raises 3 sets of 10
i do them with a band for 3x15-20 for shoulder health and gains, better use of time than side raises and all that bullshit. Band facepull is just amazing all around
big time agree. i throw my miniband around the top bar of the power rack and go nuts with high reps, and the monster mini for more intensity
way too much man.
you're better off focusing on a handful of lifts and getting better at them
barbell and dumbell rows, bench, pullup, squats, deadlifts, shoulder press, farmers carries, facepulls. Cut out all the extra shit until you're lifting 1/2/3/4 plates on ohp/bench/squat/deadlift
I need a routine. I'm going to start lifting weights again, but I want to start on a better foot than I did the last time. I'm a skinny bitch, what can I do for results? Any decent strength training phone apps?
I've been waiting for one of these.
Bench press
Deadlift
Barbell Row
Squat
OHP
Chin ups
Dips
All 4x8, 4-5 times a week. Started lifting 7 weeks ago. Give it to me straight, Jow Forums. Am I going to make it?
where are your lifts at? that sounds pretty tough
with not enough time to recover.
Bench is 110
Deadlift is 160
Rows are 90
Squats are 120
OHP is 70
Bar not included. I've been going up 5 lbs every week for upper body and 10 lbs lower. OHP is the only lift I'm having trouble increasing 5lbs per week.
i've seen in another thread someone shit talking jeff. is he universally hated in Jow Forums or what? i think he makes pretty good videos
desu thats not bad at all for 7 weeks. as cliche as it sounds, you'd be better off gong on StrongLifts 5x5 or some other structured program. you'd do well.
Way off on OHP, I'm at 35. Not 70. The rest are correct
Is there a program that is the same every day like 5 days a week?
Would it help me get that 1/2/3/4 better than what I have going on?
>Day 1
Main: Squats, OHP
Acc: Tricep extensions, back extensions, abs, stair-master
>Day 2
Main: Pull-ups, Rows
Acc: curls, shrugs, calf raises, abs
>Day 3
Main: Dips
Acc: Incline DB bench press, shrugs, lateral raises, calf raises, abs
>Day 4
Main: Squats, Rows
Acc: Hip thrusts, reverse curls, abs, stair-master
>Day 5
Main: OHP, Dips
Acc: Tris, lateral raises, calf raises
>Day 6
Main: DL, Pull-ups
Acc: Split squats, hammer curls, shrugs, stair-master
Main lifts 2x5, 1x5+ and instead just 1x5+ for DL.
Accessories 3-4 sets of 8-12 for most things, 15-25 reps for things like DB shrugs, lateral raises, calf raises.
Some face pulls, back extensions or reverse planks, and planks throughout warm-ups/rests/with stretching routine most days.
Some cardio and mobility/flexibility/yoga whenever.
Going to try this, basically just extending a fbw program into 6 days, because otherwise I end up spending too long (1 hour, 6 days a week vs 2.5 hours, 3 days a week), maybe I’ll end up doing it compressed to 3xweek fbw every 4th week or so for the extra rest days. Also I feel so much better at and after the gym. I don’t see the days without squats/DL as likely to be too tiring so it should be good.
I don't think he's hated. He's just the latest in a long line of public figures that Jow Forums finds funny for whatever reason.
help a newfag out guys
thanks
everybody loves jeff his videos are informative if a little longwinded but he’s really not ever wrong. he also isn’t trying to sell shit, he admits his programs can be put together thru watching his videos
anyone got a decent upper lower split for someone starting out? i go every other day. I've done many years of lifting before but have been a lazy fuck for the past 2 years. Been doing compounds and some vanity isolations but want something more sustainable
been switching between 2 different programs recently, cant figure out which is going to get me better results,
program 1
day A
barbell bench 5x5 (mix up with incline bench every few sessions)
OHP 5x5
Squat 5x5
Skullcrushers 5x5
day B
Pullups 3xfailure
pendlay rows 5x5
deads 5x5
curls 3x8-10
a b x a b x repeat
program 2
Day a
Flat bb bench 5x5
incline bench 5x5
flys 3x8
superset skullcrushers / close grip bench 3x8
day b
pullups 3xfail
pendlay rows 5x5
cleans 5x5
deads 3 sets 5, 3, 1
curls 3x10
day c
squats 5x5
calf raises 3xfail
ohp 5x5
arnie curls 5x5
lateral raises 3x8
a b c x a b c x
current stats
OHP 45 x 5
bench 75 x 5
Deads 125 x 3
squat 105 x 5
program 1 or 2 for better strength gains? any changes i should make? goal is 1/2/3/4 asap
cheers lads
mon-sat:
Curls 3x12
pushups till failure
honestly this is all you need
Offical high school freshman program
My workouts are lasting way too long (2.5 hours) 3 days a week?
Squats and dl take 20+ min including warm-up and rests
A
Db Bench
Weighted pull ups
Triceps pushdowns
Cable Chest fly
Decline bench
Back extensions/Romanian dl
Deadlift/squat
Face pull
Captains chair/cable crunch
B
Ohp
Db row
Lateral raise
Curls
Back extensions/Romanian dl
Deadlift/squat
Face pull
Captains chair/cable crunch
What do I cut out?
Bold is compound (with all the warm up shit)
Italic are accessories
Regular are ancillary (arms, core)
Weight goes up when i hit 7+ reps on the 1x5+ for the compound
Weight goes up when i hit 3x12 on accessories/ancillary
A, rest, B, rest. Over and over and over
Mate that's some trash programing
Program 1 is one day you just do back/bi, and the other day you do everything else. You're gonna get too tired to go on soon
Program 2 is just a brosplit, just shittier.
Just stick to some regular fullbody routine already premade (especially if your stats are in pounds and not kgs)