day 1: chest decline bench: 3 x 12 flat db press: 3 x 12 incline db press: 3 x 12
day 2: back bent over row: 3 x 12 Pendlay row: 3 x 12 Deadlifts: 3x10
day 3: legs/lower body squats: 10 x 10 abs: anything for 5-10 mins
day 4: shoulders standing military press: 3 x 12 seated db press: 3 x 12 upright rows: 2 x 12 shrugs: 2 x 20 lateral raises: 3 x 12 rear delt flys: 3 x 12
day 5: arms straight bar curls: 3 x 12 skull crushers: 3 x 12 concentration curls: 3 x 12 close-grip bench press: 3 x 12 Reverse curls: 3 x 12 Forearm curls: 3 x 12
im doing snuns 5/3/1 (with the app, which is really handy). im doing the 4-day version, and i supplement bench/pushups with dips, and i supplement squats/deadlifts with curls
My deadlift rep scheme varies I either pull a heavy set of 5 after warming up or pull a shit ton of heavy singles and doubles if I’m going for a PR which has worked better for me personally increasing my max than a heavy set of 5 every time.
Are you training for a particular sport? Fuck kind of a routine is that
Jaxson Williams
Bench 5 x 5 squat 5 x 5 OHP 5 x 5 chin ups 5 x 5 sit ups 3 x 8 curls 5 x 5 maybe rows if i feel like it 5 x5 monday - wednesday - friday getting good gains so far and my strength is going up quickly, any tips besides adding deadlifts since fuck them its effort getting form right
Ryder Bailey
more info, only lifting for a month, current lifts are: bench press 57.5kg for 5x5 squat 65 kg 5x5 ohp 30kg 5x5
just to put that into reference, no point lying on a Mongolian fish waving forum
>day 1: chest >decline bench: 3 x 12 >flat db press: 3 x 12 >incline db press: 3 x 12 9 sets of 12 is your entire workout? Why such low volume?
Easton Price
im currently trying to make a ppl sort of routine but cant figure out where to put deadlift cant do it with squats obv should it go on a pull day?
Joseph Jenkins
if not do deadlift then maybe add other grip strength shit >db shrugs >barbell wrist curl
Thomas Baker
No, it's just what I enjoy and what's possible in the training room I use
Austin James
Pull Push Legs rest Pull push Legs
DL on Pull day. I wouldn’t advise DLing heavy more than 1x a week. Just DL and squat heavy on your first pull/leg day. Do volume on the second pull/leg days.
Lincoln White
Pull, push, legs(squat heavy), rest, pull, push (squat light here) rest. You don’t need two dedicated leg days if you don’t want too.
Joseph Carter
thats what i figured thanks what do you think are good leg exercises besides lunges and split squats im not to fond of machines as im very afraid of getting injured
David Hughes
i love doing legs so its not an issue
Oliver Lewis
12 reps is p high volume???
Oliver Jenkins
Happy to help, get them gains bröother.
Nice bro, I’m running NSuns 5 day. I did the 4 day for a few months, I like the extra upper body day for dat dere volume. I get a volume and heavy OHP day on the 5 day.
Hudson Davis
Push/pull 3x a week each, no legs cuz duck it, only DL on pull days Push: bench press 5x5 Either DB incline press 3x8 or 5x5 BB incline press OHP 5x5 or 3x5, change it up Seated DB shoulder press 3x5 Seated OHP press with smith machine 5x5 French press 2x8 Skull crushers, 2 different types each 2x8 Long bar cable pushdowns 3x8
Lower: crunches 3 sets 20 reps Bent leg raises 3 sets 20 reps Oblique twists 3 sets 20 reps DB squats 4 sets 10 reps 30 mins on bike machine
Xavier Fisher
>not hitting body parts twice a week >never going to make it
Tuesday/Saturday Quads and Chest
Wednesday/Sunday Back and Hamstrings
Thursday/Monday Shoulders and Arms
Friday Stretch, Eat and Drink
Kevin Walker
Reps isn’t volume. Volume = Sets x Reps x Weight. You’re only doing 9 sets of 36 reps with whatever weight. You’d get more volume doing with 4x10, 5x8 with lighter weight.
3x12x100kg = less volume 5x10x80kg = more volume
3x6x140kg = more volume 2x3x180kg
Robert Ward
Do legs.
Should move deadlifts to B. Your DL volume is pretty high as well. I'm assuming you are a novice that doesn't want to ss/sl/gslp?
You lift 7 days a week lol? That's a nono.
>any tips besides adding deadlifts since fuck them its effort getting form right Do your fucking deadlifts. Deadlift is the king.
>getting good gains so far and my strength is going up quickly That's because a novice can get good gains by tripping on a barbell. Consider ss/sl/gslp when your program takes a shit. It could honestly be worse though.
Jaxson Garcia
>move deadlifts to B Hmm haven’t thought about this. Might cut down on my workout time on A days. Usually spend like 2 hours in the gym.
Lucas Barnes
Squat 5 x 5 Deadlift 5 x 5 Bench press 5 x 5 OHP 5 x 5 Rows 5 x 5 dips + pullups in superset until failure
Benjamin Carter
How does Nsuns work? Is it only worth doing if you already have a solid intermediate basis 1/2/3/4?
Carson Jackson
Remember anything past 45-60 minutes skyrockets your cortisol levels. This ends up increasing recovery time or causing atrophy by putting you catabolic.
Hunter Ross
hey here. I did Nsuns for about 4 months and switched off of it. I could not recover from the volume even with 4000 calories a day and good sleep. The guy that made it went from like a 950 total to 1200 if I remember right. It doesn't work for me.
>How does Nsuns work? It uses a sheiko rep scheme, which is a high volume powerlifting rep scheme made for people eating var like candy. Like I said I couldn't recover from it and doing that kind of squat and deadlift volume on the same day killed you so much your other lift was trash.
>Is it only worth doing if you already have a solid intermediate basis 1/2/3/4? Yes. And if you can recover from it. I tried to eat over 4k and just couldn't. It did take me from 1050 to 1150, but I should have just ran 5/3/1 forever.
Owen Taylor
Is this true on a calisthenics routine aswell? At least the atrophy part
Liam Davis
Two days on, one day off (either rest or cardio)
A bb bp 10,8,8,6 incline bp 8,8,6 decline bp 8,8,6 db flys 2x10 db pullover 2x8 tricep extension 10,8,8,6 tricep dip 3x10 tricep bench dip 3x8
B dl 10,8,8,6,4 chin up 2x8 one arm db row 3x8 seated row 2x8 close grip lat pull down 10,10,8 standing bb curl 8,8,6 close grip preacher curl 8,8,6 incline db curl 2x12 concentration curl 2x10
C machine shoulder press 3x10 db reverse fly 3x8 military press 4x10 db lat raise 2x10 db shrug (superset) 2x10 upright row (superset) 2x10 standing wrist curl 4x10 bb wrist curl 4x10
D squat 10,8,8,6,4 leg extension 3x12 leg curl 3x12 standing calf raise 4x12 seated calf raise 2x12
Copied another anons routine a few months ago, love it so far
Jaxon Parker
I'd assume not to the same degree, but yes. I don't think that is a very fair comparison either. Any resistance exercise over 15 reps is no longer training strength, power, or hypertrophy. You are entering the optimal rep range for muscular endurance at that point.
The entire point of training with compound barbells is to work with weight that is near maximal, unlike calisthenics. One is virtually anaerobic as well, while the other is primarily aerobic (depending on the workout ofc). It's just not a good comparison.
Day 1: Bench 5x5 OHP 5x5 Day 2: Squat 5x5 Day 3: Weighted chin ups 5x5 Weighted pull ups 5x5 Repeat Rest on day 7
Lucas Morris
Its pretty good, there’s multiple variations. The volume and sets take getting used too. You have a 4 day, 5 day, 6 day deadlift focus or 6 day squat focus.
Should i do cardio? Im trying to avoid for more newbie gains but im doing my mandatory military service soon which probably requires cardio
Any other feedback?
David Roberts
forgot to mention all exercises are 3 sets 10 reps
Dominic Perry
Accessories are up to you, but you will need a lot of pulling to balance out all the pressing volume you’re doing. Easily 44 reps on each T2 press not including warmups.
Brody Ward
Put deadlifts on pull day and then call it posterior/anterior chain split to signal your intelligence
Jaxson Jones
monday: Back/Biceps Jeff's perfekt Bicep workout, Also follow one of his Back workout's
Wednesday: Legs/Shoulders Jeff's perfekt shoulder workout/squats/deadlift/single leg training and calfs
Thursday: Same as monday
Friday: Same as tuesday
Saturday: Same as wednesday
Sunday: rest
Also try to sneak in a wrist workout once a week.
I started training one month ago. Am i doing too much lads? I'm trying to workout smart for fastest gains and Jeff's workouts seems pretty decent to me.
Tips very much appreciated!
Lincoln Adams
Can anyone rate my routine?
Parker Diaz
Back DL 6, 5,5,4 Pull ups 3x max + 2 forced Bent BB row 15,12,10,10 Seated row 15,12,12,10,10 Pulldown SS hyperextions
Chest + biceps Pec fly pre exhaust 3x15 Incline bench 15, 12, 10, 10, 8 Flat bench 15, 12,10,8 DB incline 12, 10,10,8 Cable crossover 4x10-15 (last set dripset) Straughtbar curl 5x 6-10 DB alt curl 3-4x8-12 Hammer curl 4x10-15
Legs Squats 10, 8,6,6 V-squat with narrow stance 15, 15,12,12 Romanian DL 15,12,12,10,10 Leg ext 4x15-20 Leg curl 4x10-15 Calf raise 5x20 Seated calf raise ROM 3 sets of 10-10
Shoulders and tris Military press 15, 12,10,8,6 DB shoulder press SS side raise 4 sets Rear felt fly SS aside raise w/ rear tilt 5 sets 5 sets DB shrugs (I find it hits much better than BB) V-bar oushdown 20,20,15,15,10 Close bench 3x10 Rope ext 4x15
Abs twice a week, under developed so usually basic movements and high reps as I can go
Eli Hernandez
too much volume for a noob. do gslp. you can move to some meme brosplit like that when you get your 1000lbs club key. you are walking to a destination when you could be riding a bike. like how I can tell how shit your total is just by looking at your awful program?
the strength base is not a meme, child.
Liam Cooper
If you’re a n00b and going for basic strength gains it’s alright, sorely lacking in volume though. I’d recommend adding in some straight leg or traditional diddlies on day 2. And I hear weighted dips aren’t really good for anything at tht low of a rep count.
Logan Bennett
Here is the workout's:
Bicep: Cheat Curls - To Failure immediately into Barbell Drag Curl - To Failure Perform for 3 Sets Weighted Chins - To Failure immediately into Pulsed Contraction Chin Curls - To Failure Perform for 3 Sets Incline Dumbbell Curls - 3 sets to failure (Utilize the stretch reflex of the triceps technique) Dumbbell Curl Trifecta - 2 sets of 8 on each arm for each exercise – Cross supination (Emphasizes the long head of the biceps) – Cross pronation (Emphasizes the brachialis ) – No Money curls (Emphasizes the short head of the biceps)
Back: Lats- lat pulldowns, pullups, underhand lat pulldowns 2. traps- weight shrugs, cable shrugs, inverted Y 3. teres major- wide grip lat pulldown 4. rotator cuff- external rotation exercises, w-raise 5. rhomboids- dumbbell T, bent over rows 6. lower back- hyperextensions, band exercise, 7. (bonus- includes #s 1, 5, and 6)- hyperextension inverted lat pulldown with horizontal row
Chase Walker
I don't do weighted dips, I did them for some time and my shoulders weren't doing too well after. Sometimes I lower the weight for the chin ups though and do 5x8s
Camden James
Too much volume for a noob like ^ said. You seem like you’re just trying to do every station at the gym for the tried and true 3x10 and that’s not the best course of action. Your push day is an absolute mess. Less exercises, focus on better sets. Quality not quantity.
Hudson Moore
Chest: Barbell Bench Press - 4 sets of 6,8,10,12 reps Immediately into a horizontal chest cable or band crossover for 15 reps Incline DB Bench Press - 4 sets of 6,8,10,12 reps Immediately into a low to high cable or band crossover for 15 reps Weighted Dips - 4 sets of 6,8,10,12 reps Immediately into a high to low cable or band crossover for 15 reps Weighted Pushups - 3 sets to Failure Immediately into a banded crossover pushup for 15 reps with band on each arm
Triceps: Close Grip Pin Press - 3 sets of 10,6,4 reps Choose a weight that allows you to reach failure in each rep range Weighted Dip Tri-Set - 3 sets to failure in each position Immediately drop from weighted dips to bodyweight to assisted. No rest in between failures. Tricep Pushaways into Drag Pushdowns - 3 sets with 12 RM on first exercise to failure Immediately into the pushdowns without changing the weight. Rocking Pushdowns - 2 sets to Failure using 12RM Banded Lying Tricep Extensions - 2 sets to Failure using 15RM
Shoulders: OHP or Handstand pushups - 4 sets of 12,8,6,6 reps Finish with one set of dumbbell and band overhead presses for neuromuscular re-education x 15 reps Delt Stretch Tri-Set (21’s) - 2-3 sets of 7 reps in each direction for rear, middle and front delts Make sure you perform these in the order of rear to front to account for fatigue. DB Cheat Laterals - 3 sets to failure on each arm Immediately into a DB Push Press to failure on each arm Cable or Banded Face Pulls - 3 sets of 15 Perform these with a mindset of 15 sets of 1 to ensure highest quality of every rep.
Lincoln Ramirez
then that’s not so bad. I’d still reccomend more volume though but your exercise selection is good and sets/reps count is good as well
Elijah Ross
what beginner program does Jow Forums recommend? not sure if I like the program i'm currently following and i'm curious what I should follow instead to get stronger and look the part without packing on excessive fat. I've been looking at nSuns, GSLP and SS but can't decide which to try out. Any suggestions?
Joseph Brooks
Should I add incline or decline bench to finish day 1? Should it be 5x5 or would it be better to do a 3x12?
James Nelson
ok maybe drop pecdeck and tricep extension on push day?`
and drop lat pulldown machine on pull day?
Sebastian Wilson
>A Squat 3x5 Bench 3x5 Row 3x5 Shrug 3x8 Tris >B Diddy 1x5 Press 3x5 Row sometimes snatch grip 3x8 Close grip bench 3x5
Luis Clark
This guy is doing it right. Good job user. I wouldn't change anything unless I found myself with spare time I'd consider pull ups, chin ups, abs, leg curls, or curls in that order of importance. Low rep weighed pull ups are god for lats.
Parker Cooper
If you’re going for strength 5x5 or 4x8 since it’s more of an accessory.
Honestly you need to fix a lot more than just that. You don’t seem like you know enough to make your own routine. I reccomend finding one online and following it. You’ll learn a lot more about how to make your own program that way. I’m not trying to be rude that’s just my option based on how your exercises are set up. A few notes about what I think is wrong with it are >almost no leg exercises, no leg day >working vest, then shoulders, then chest, then shoulders. You should Keep muscle group exercises together. >starting your workout with abs and doing legs last >too many isolation moves, not nearly enough compounds. Again, quality not quantity. They aren’t organized well, exercises aren’t picked well, you’re doing what a lot of my clients when I was a trainer did before I started with them and that was just do everything they see in no particular order, and also saw no results doing that
ok so can i just change my routine or would you take a complete new one? if so which one
Jordan Ortiz
A: Back squat 3x5 Bench press 3x5 Pendlay rows/trap bar DL 3x5/5x2 Incline press 3x8 Barbell curls 3x8 B: Front squat 3x5 Overhead Press 3x5 Hang clean 5x3 Tricep extension 3x8 Pullups 3xfailure
xAxBxAx xBxAxBx Add chains or bands sometimes. LISS for 1.5 hrs on Saturday/Sunday, 45 minutes of Tuesday/thursday. Losing a lot of weight at the moment so not progressing too fast
Depends on your goals, half the faggots here will say starting strength but that’s shit if you’re going for aesthetics. Unironically the ones on bodybuilding.com aren’t all half bad. That or just do a bro split and rip some workouts from bodybuilders Instagram pages and YouTube. If you’re going for strength (which I assume you aren’t due to such high volume) SS or reg park 5x5 seem to be good for beginners
Ian Cox
Not him but I would say just find a routine online and follow that one for some time. After that you can slowly modify it as you like
Ayden Thompson
Full body 3 times a week and even adding in cleans. Looks good for aesthetics, not bad for overall strength, and seems fun. Good split man
Adrian Johnson
ive looked at those most of them hit every muscle group only once per week, why shouldnt you do every muscle group twice a week?
Jonathan Hill
What 4 day split with 2 times per week frequency makes more sense? upper lower, push pull or mix main compound A squat+bench B deadlift+ohp.
Henry Young
Even in your split your only did legs once a week, and only 2 exercises
Bro splits are good because they’re easily organizable and can be adjusted to work each muscle twice a week. I personally work my biceps twice a week because I find they’re underdeveloped relative to everything else. when you only work one major muscle group a day you’ll work it a lot better than if you work several major groups. It’s goid for what it is, but it’s not for everyone and not great for strength. I’ve seen good results with one. (See while I’ve changed it through the months roughly this) Also often times my chest or legs are sore for 4-5 days, working an overly sore muscle isn’t optimal.
>why shouldn’t you work every muscle group twice Well I wouldn’t say there’s at all a rule to say you shouldn’t work it twice. You can, a lot of people do, that’s just not optimal for everyone and every split.
Matthew Butler
Leg Day Squats 3x5 RDL 3x5 Leg press 3x15 Seated leg curl 3x12 Standing calf raise 3x12 Leg extension 3x12 Hip adductor 3x12 Hip abductor 3x12
Pull Day DL 1xF Seated row 3x10 Face pull 5x12 Hammer curl 3x10 Bicep curl 3x12 with two drop sets each Shoulder xover cable 3x12 Rear delts 4x10
Push Day Cable xover (upper pecs) 4x12 + 1xF Cable xover (lower pecs) 4x12 + 1xF OHP 3x10 Tri pushdown 3x12 with lat raise dumbbell supaset 3x12 Tri extension 3x12 with lat raise dumbbell supaset 3x12
6/7 days a week Pic related is me today. Am i going to make it? Am about 13-14%bf going to either cut after Christmas holiday or just do cardio with a goal to be at 12%
Lower: Squat / 3x10-12 Deadlift / 3x8-12 Leg press / 3x10 Planks / 3x1min Leg lifts / 3x10-20
Nolan Morales
Like I said, your split is too much of a mess to fix with just a few things. It needs to be completely scrapped and start over again. Find one online, it’ll be better than anything you can think of and while I’m more than happy to give advice I won’t write you a completely new training split.
Kevin Reyes
hmm ok thanks for the advice
ill look for some push pull twice a week routine
Jacob Butler
Modified Arnold Split, instead of doing shoulders + arms I train shoulders with legs
>Back and Chest Chinups 4x6-8 Incline DB Bench 4x8-12
T-Bar Row 4x8-12 Landmine Press 4x10-12
Kneeling cable pull-over 4x15-20 Incline DB Flies 4x12-15
>Shoulders and Legs DB OHP 5-6x12-15 Lateral Raises 5-6x12-15 Facepulls 5-6x15-20 Hip Thrust 4x10-12 Squat 3x5-6 RDL 3x6-8
>Arms Close Grip Bench Press 4x10-12 BW Chinups 4xF
One Arm Cable Triceps Extension 4x10-12 Incline DB Curl 4x10-12
DB Overhead Triceps Extension 4x12-15 Spider Curl 4x12-15
Reverse Grip Curl 4x12-15 Wrist Curl 4x12-15
Austin Thomas
Substitute one of the rows on your back day for a vertical pull and I’d add another rear delt exercise on your shoulder day or back day or both. Preferably facepulls
Brandon Parker
I have no machines brah, barbell and dumbbell only. Home gym.
Brandon Gonzalez
Definitely do the rows 5 x 5 if you don’t want to deadlift. Pendlay or bent over. Could probably drop the curls this way too unless you really want to do them. This is a very taxing workout but without deadlifts and good sleep/nutrition you should be making good progress for awhile.
Josiah Howard
I’d look into buying a band and doing banded facepulls and you can do pullups just about anywhere or buy one of the door attachments and use your band for assistance if you can’t complete a rep yet.
Levi Hill
Facepulls are non-negotiable user, you should’ve known this. Just hope that you haven’t already impacted your shoulders
