Routine thread. Post your

I'm stalling on SL. What's a good intermediate routine?

Thanks senpai

if you're stalling do 3x5 instead of 5x5 and you should be able to squeeze out some more gains for a bit. As for intermediate routines there's 5/3/1, texas method or madcow's 5x5

Thanks, fren

>Workout A (M/W/F)

Squat 5x5-10 + Pushups
Bench 5x5-10 + Pullups
Close-Grip Bench 5x10-15 + abs
Barbell Rows 5x5-10 + abs

>Workout B (Tu/Th)

Deadlift 5x5-10 + Pushups
OHP 5x5-10 + Pullups
Dips 5x10-15 + Abs
Barbell Curls 5x10-15 + Abs

Delts + forearms done at night in my room. Calves are hit with 30 mins incline walking ED.

Chest/Back
Shoulder/Arms
Legs
Chest/Back
Shoulder/Arms
Free
Free

Pic is older, after i replaced normal bench with inclined bench my tits are growing nicely.

>cant incline bench 2 plates
This sucks. Will be my goal for 2019.

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forgot to add my rates

based

add more stuff, good start

just split upper body into two different days and do PPLPP

Bad, add more shit.

cookie cutter routine, alright I guess. Add more volume and it could work.

Do 5x10s

Is your goal aesthetics oriented?

horrible advice, don't listen. Those are joke routines made for 45 year old unathletic dads

>Add more volume and it could work.
I feel like it has enough volume, what's lacking?

you posted just now so i missed the rate. Arnold split is pretty based, although I personally don't enjoy doing it. Good shit.

make everything 5 sets. If you want to grow, you need to fatigue the muscle. 3 sets at that rep range is not enough to really hit a muscle.

For example, take tricep pushdowns and OH tricep extensions. He has you doing three sets of each, so at first glance it looks like 6 set sof total tricep work. But in reality, they're hitting two different parts of the tricep, and you're not fully fatiguing each part in 3 sets. Same goes for upper/middle chest.

Legs you can get away with since they're pretty much one systematic muscle.

>goal
For a betternlooking me and To get fit for my job as a EMT, gotta be able to lift an average weight human adult. Also to get a nice ass. Other work outs for getting a better ass?
>current body
Still chubby but down from 270 to 210. 50lbs more to go for my target weight goal

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So replace all the 3x8-12 and 4x8-12 with 5x8-12? That sounds brutal.

>bad

Hey I only have an hour a day. I supplement with rock climbing and Im going to start fencing again

You only set aside an hour a day, that’s your problem. Sorry your feelings are hurt, but that doesnt change the fact that it’s a shitty program you’ve made for yourself

do you want to grow or not?

if its too hard, you're using too much weight. Good luck brother.

Everybody shits on here on Reddit's PPL because "le reddit meme LOL" but the fact of the matter is, the same people shitting on it are the ones that will tell you to do fucking SS and look like garbage.

I would sure as hell do PPL, but I'm limited in my options for now, don't yet have access to DBs which are a big part of a PPL routine, as it involve lots of accessory work. So, I'm sticking to this Reddit PPL is honestly a good start if you don't know how the fuck to design a routine. If I ran PPL, it would look similar, except all cable work.

I wasn't saying I wouldn't do it, just making sure I understand. 10 sets of lateral raises does sound incredibly painful though.

I'm not but I agree with him. And you can do plenty in an hour, what the fuck. Cut down on your fucking rest times, get a stopwatch and you'll be amazed. Most bodybuilders do super high volume yet can finish in about 45mins to an hour. Yes, your workout will take longer if you're sitting on your ass for 5 mins powerlifting style between sets and not supersetting shit.

AxBxA

A:
Deadlift 3x5
OHP 5x5
Rows 5x5
Forearm work

B:
Bench 5x5
Incline DB bench 5x8
Pullups x f x 3
Pushups x f x 3
Curls 3x8
DB tricep raises 3x8

I wanna move pullups to day A, but I have a home gym for A and then go to the gym with friends on day B, and don't have pullup bar at home gym

Cardio on off days sometimes

>If I ran PPL, it would look similar, except all cable work.
can you share one pls

Is there a good 3 day aesthetics program for beginners?

yeah that's gonna hurt. But that's the nature of shoulders, they need high volume. If it's too much I recommend getting some light dbs at home and hammering out some sets in free time. Its what Piana did.

oh, and I want to do 5x5 on the bench, OHP, and rows compounds until I hit 1/2/row equivalent of that, then I'll switch to 8 and hopefully blow up

The main problem I have with the raises is that my gym's lightest dbs are 5lb, so I can only make 20 on the first 3 sets.

Define super high volume because at 6 exercises, in superset pairs, 3 sets of 10, thats 180 lifts and leaves me pretty dead

sure man

>PUSH
Flat Bench 5x5-10
OHP 5x5-10
Incline DB Bench 5x10-15
Close-Grip Bench Press 5x10-15
Weighted Dips 5x10-20

>PULL
Deadlifts 5x5-10 (optional desu)
Barbell Rows 5x5-10
Pullups 5x10-20
Barbell Curls 5x10-20
Hammer Curls 5x10-20

>LEGS
Back Squats 5x5-10
Front Squats 5x5-10
RDL 5x10-15
Abs

I selected the rep ranges and exercises I did because that's what I find I respond best to. Compounds lower rep ranges, accessory higher rep ranges.

Shoulders + forearms + calves done in your spare time. Plenty of pressing + pulling work will develop the shoulders anyways. If you really wanted to, you could superset pulls, such as unweighted pullups or rear delt flyes or push day or pushes on pull day, such as pushups and dips. You won't overtrain, don't worry.

Eat to support your training. No bullshit.

use 2.5lb plates

Anyone got some good core exercises ?
My current routine is
A/B/C
A = Chest / Back / Tricep
B = Shoulder / Lat / Biceps
C = Legs
I wanna add some more core workouts in my C routine

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Holy shit, how did I not think of this? Thanks, user, you've just made today a lot better!

thanks
>Deadlifts 5x5-10 (optional desu)
gonna 1x5+ deadlifts though

yeah, homegymming has made me creative. Godspeed.

Good idea. Intuition is best. Figure out what your body responds best to.

Oh fuck, please, I know i'm DYEL. This is week four for me and i'm trying to focus on form, rather than max weight. I'm 89Kg with a gut, so trying to better myself. I know this is a meme.

Workout is on Monday, Wednesday then Friday.
Week one is A, B, A, the following is B, A, B.

Workout A is:
Squat 5x5
OHP:5x5
Deadlift5x5

Workout B:
Squat 5x5
Bench 5x5
Bentover Barbell Rows:5x5

Every session i try to add 1.25kg to each set, in till my form gives. I hit 100kg squat which makes me happiest. I hope in a couple of years i make it.

for close grip bench can i do them the rich piana way on the smith machine

of course. I find that way actually locks in your triceps better. Smith machines can be a useful tool for accessories, don't let anyone tell you otherwise. Yates did front squats on the smith machine

Yeah, that's my goal. What would you suggest?

> Goal
Be jacked like Tyron Woodley

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my advice is to get off that garbage routine and do PPL or Arnold Split or whatever

absolute shit for aesthetics

>routine
lower/upper split
Monday Lower
Tuesday Upper
Wednesday 1hr cardio
Thursday Lower
Friday Upper
Sat+Sun 1hr cardio

lower
50 situps
>routine
60 seconds flutter kicks
back squat 3x10
barbell rows 3x10
dumbbell bent over row 3x10
deadlift 3x10
Bulgarian split squat 3x10
calf raises 3x15
chair dips 3x10
farmers walk 3x60 secs

upper
50 situps
60 seconds flutter kicks
bench press 3x8
incline dumbbell curls 3x10
preacher curls 3x10
hammer curls 3x10
dumbbell curls 3x10
tricep extensions 3x10
tricep pulldowns 3x15
arnold press 3x10
upright row 3x10
dumbbell shrugs 3x20
chest flies 3x10

>goal body
good size with abs

>strength goals
really close to 1/2/3/4

Thanks. You know any good ppl routine?

>goal
to mog everyone

>routine

A
zercher squat 4x8
ohp 5x5
barbell row 4x8
reverse bb bic curls 3x10
DB becnh press 3x12

B
Deadlift 5x5
Bench 5x5
DB rows 3xhigh reps
barbell bic curls 5x5
shrugs 4x15
DB upright row lateral raises combo
3x10

C
running and yoga

ABCABCABC

>current strength goal
improve pushing power

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>barbell rows 3x10
>dumbbell bent over row 3x10
>deadlift 3x10
>Bulgarian split squat 3x10
>calf raises 3x15
>chair dips 3x10
>farmers walk 3x60 secs

these are upper body moves
wtf

>Upper
>Lower+HIIT treadmill 20min
>Rest
>Rinse and repeat

Give it to me straight doc, how bad is it?

Attached: Screenshot_20181204-204910.png (1920x1080, 516K)

Coolcicada's PPL

SQUAT 5X5
BENCH/OHP 5X5(alternating every gym day)
DEADLIFT 1X5

What am I missing fellas?

Monday
Military press 5x5
Bench press 10x3
Dumbell press 10x3
Tricep pushdowns 12x3

Back squats
65% 1x10
70% 1x8
75% 1x8
80% 1x8

Front Squat
65% 1x5
70% 1x5
75% 1x5
80% 1x5

Calf raises 20x3

Tuesday
Seal rows 5x5
Barbell curls 8x4
Hammer curls 10x3
Wrist curls 10x5

Wednesday
Push press 5x5
Bench press 10x3
Dumbell bench 10x3
Tricep pushdowns 12x3

Deadlift
75% 4x4
85% 2x1
95% 2x1
75% 8x1

Grippers

Thursday
Seal rows 5x5
Barbell curls 8x4
Hammer curls 10x3
Wrist curls 10x5

Back squats
65% 1x10
70% 1x8
75% 1x8
80% 1x8

Front Squat
65% 1x5
70% 1x5
75% 1x5
80% 1x5

Friday
Military press 5x5
Bench press 10x3
Dumbell press 10x3
Tricep pushdowns 12x3

Sunday
Strongman implements
Usually one pressing event
One walking event
One different (tireflip, sandbag carry, stones)

Current strenght goal is to get a better placement in the competitions I did last year.

Is this total shit? just looking to make some strenght and aesthetics gains
(based off greyskull)

WORKOUT A

Bench Press 3x5

Rows 3x5

Squat 3x5

Tricep Pushdowns SS Lat Raises/L raises 3x8-12

KB Swings 2x20

Bicep Curl 3x8

WORKOUT B

Overhead Press 3x5

Pull ups 3x5-10

Deadlift 3x5

Bicep Curl SS Lat Raises/L raises 3x8-12

Dips 3x8

Leg Press 3x8

muscleandstrength.com/workouts/phul-workout

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>goal
to look like pic related
>strength goal
100kg+bench
100kg+squat
150kg+ deadlift
80kg ohp
>routine
ppl might change to bro split and do legs on a 6thday

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you are missing GOMAD my friend

So it's AxBxAxxBxAxBxx?

yes it is, what do you think about it? all advice is welcomed

>routine
Decline bench erry other day.
Though tomorrow is the last day of the routine before I take some days off and set a new PR.
Goal is 385lbs but I'm ambitious and might go for 4pl8s if 385 goes up quick enough.

>goal (or current) body
Big chest and delts.

>current strength goals
Bench 4pl8s.

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Based

>routine
PPL made up on my own, but its pretty normal from what I've seen posted
>lifts for 5 reps
65kg/105kg/125kg/150kg
>goals
get squat and dl to 3/4 pl8, they are lagging behind
longer term goal is to get 3pl8 bench for 1rm

Just got back from the gym (push day). Made all the changes you said and cut my rest down a bit (although I added a 3min rest between the two tricep/raise supersets). Lowered weight on almost everything but I'm more tired than usual. Feels amazing, thanks for the advice!

Modified Greyskull LP to 4-day template

Day 1 & 3
Bench 2x5, 1x5+
Squat 2x5, 1x5+
Push accessory 5x10
Pull accessory 5x10
Core work 5x10

Day 2 & 4
OHP 2x5, 1x5+
Deadlift 1x5+
Push accessory 5x10
Pull accessory 5x10
Core work 5x10

Throw in some cardio on off days, I do a quick ab circuit every morning and some sets of pushups throughout the day.

Monday
Squat 5x5
Bench 5x5
Deadlift 1x5 @80% of Friday
CGBP 3x5
Lat Pulls 3x5

Wednesday
Light Squat 2x5
OHP 3x5
BB Row 3x5
Tricep Extn. 3x10

Friday
Squat 1x5
Bench 1x5/2-3 Back offs
Deadlift 1x5
DB Bench 5x8-12
Chinups 3xF

Basically Texas Method with more arm stuff cuz T-rex mode

You Guys are supposed to rate the routines

4/5

3/5 Squat moar

2/5 makes no sense

4/5 U/L Splits are good but seem to lack upper volume

3/5 SL is based for n00bs, 5x5 DL is retarded unless you are lifting baby weights 5x5 DL after 5x5 Squat will either kill you or take 2 hours. add 1.25kg to Upper lifts, 2.5kg to Squats and 5kg to DL also when you stall don't deload just drop down to 3x5 and you're doing SS, should net you another couple weeks of gains

Thank for the advice
apart from more squating, do you have any other recomendations?

>with inclined bench my tits are growing nicely
How are dips for chest development? I switched from flat bench like you and now I'm worried about dips. I usually do them with OHP

holy shit user, glad i could help.

muscle growth is about volume and fatigue

Full Body workouts like that take a long time once you get to heavy weights, if you are squatting and benching heavy in the same day it could take up to 45min just to get through those two movements. Then you have like 5-6 accessories.

My advice would be either do a 3 day full body routine with 5 compounds per day max, or do a U/L split and add your accessories after your 1-2 main compounds

Cool thanks, I think after some time I will move to a Upper Lower split

>Routine
5/3/1 beginner template
Day 1: Bench, Squat, Dumbell Squat, Dumbell, Romanian Deadlift+Shrugs, Pull ups, Dips, Hanging Leg Raise
Day 2: Squat, Bench, Incline Dumbell Bench, Dumbell Row, Hip Thrust, Lying Leg Curl, (Single Leg), Cable Woodchoppers (Low Position)
Day 3: OHP, Sumo Deadlift, Dumbell Squat, Dumbell Romanian Deadlift, Pull ups, Dips, Hanging Leg Raise
Day 4: Deadlift, OHP, Incline Dumbell Bench, Dumbell Rows, Hip Thrust, Leg Extension (Single Leg)
Not feeling that worn, so I might either make the 1st tier lift spinal tap or add 2 more days but with t1/t2 lifts with 1 day shoulder/bicep/tricep bodybuilding accesories and 1 day leg bodybuilding accesories

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>routine
currently just StrongLifts 5x5 but Im starting to wonder if its a meme or not
>goal
Currently 204lbs want to reach around 190 as of now and see where that takes me.
Also to serve God,nation, and family
Also to inspire and help others with my journey so my brahs can make it
>Strength goals
1/2/3/4 in the next 5-6 months if possible I'm on a steady track I just need to do more research

>stronglifts 5x5
>trying to cut down
ahahahaha

LEAVE ME ALONE REEEEEEEEEEEEEEEEEE.
Can you suggest not a full routine but something to replace SL? Its ok I guess but I'm still new to everything so I've been doing my best.

it's in jest. but look through this thread.

Why are you doing stronglifts for? What's your main goal? If you wanna cut down I'd probably go for something more hypertrophy based.

meant for

Mainly started SL becuase I wanted to see how OHP,Squat,Rows,and Deadlift were in terms of functionality and form so I could get the hang of it. In terms of weight and goals, my stomach is chubby and my chest needs work. My arms are ok but my legs are very strong along with my back. I just want to get my damn stomach down and I've been eating properly and lifting however I'm a student and I don't want to fuck with my body to bad with heavy weights.

What about my routine is hard to make sense of?

How tall are you? 204 is different for someone who is 5’5 and someone who is 6’2
SL is not a meme but it stalls really quickly because 5x5 is a lot to recover from with non baby weights
Reaching 1/2/3/4 in 6 months will be difficult on a cut.
If losing weight is most important to you then just do SL and some cardio on off days and eat a calorie deficit
If 1/2/3/4 is most important then eat 200g protein a day, do SL until you stall. Progress as such; SL 5x5 -> stall/drop reps to 3x5 (basically Starting Strength w/ rows) -> stall drop reps to 1x5, 2x5(back off sets). If you eat and sleep and lift consistently this should get you pretty damn close to 1/2/3/4