Can we get one going?
Share and discuss your current routine with fellow bros
Right now I'm doing as a variation of Greyskull LP (gonna post pic of it after the OP)
I was thinking of implementing some pullups/chinups but I don't know where to put it.
Another idea I had was to add another day where I focus on bodyweight and isolation exercises of certain muscles like forearms, lower back, calves and shoulders. Thoughts about this?
(*) means that I alternate exercise every workout.
For example a typical week would look like this;
>Monday
Bench Press
Squat
Incline DB Press
Hammer Curls
Z-Bar Curls
Facepulls
>Wednesday
Overhead Press
Deadlift
DB Shoulder Press
Dips
Triceps Pushdown
Facepulls
>Friday
Bench Press
Squat
Incline DB Press
Hammer Curls
Z-Bar Curls
Facepulls
listen up fucker
gslp is fine, I would even go so far as to say GOOD
don't stick with it for too long, don't forget to eat, don't forget to sleep, don't forget to do cardio (lol) and core on days off even if they suck
I used to do a very similar variant of greyskull to you but now I have the time to train 5 days a week and just squat 5 days a week and switch between press and deadlift each workout. Fuck all the accessory lifts, just do the the main compounds.
Can someone rate/offer advice: lifting again to get ready for summer work, long hard hours of hiking/lifting shit
Day 1/Chest/tri's
OHP
Bench
Incline Bench
Front/Lateral raise
Pushups 25x4
triceps pulldown
Day 2/ Back/bi's
Deadlift
bent over db row
seated cable row
bent over db fly's
wide grip pull up 7x3 (last set usually to failure)
bb curl
Usually do 3 sets of 10 for lifts like shoulders or bi's/tri's, then 7/5/3 for core lifts like bench/DL. job requires lots of repetitive motion, repetitive moderate lifting. Typically lift two days, cardio then rest day then repeat.
Anything I could improve on or add?
How long would you recommend I stick with it? And what kind of routine should I swap to afterwards?
You squat 5 times a week? Wew, I don't think I could do that.
I like the accessories though, it gives me a nice pump and gains.
Can someone recommend a 6 day routine? I have done 4 months of stronglifts 5x5 and stalled on my OHP. It got boring too.
I was considering wendler's 5/3/1 or a PPL
Post body, wanna see results.
my routine is as follows
20 minute warm up fast walk on treadmill (3.6 mph at 1.0 incline)
10 minute interval training on elliptical
split between flat bench 3 X 5 and front squat 3 x 5 day a
incline bench 3x5 and ohp 3x5 day b
subtracted pull ups 3 x 6
Weighted hyperextensions 2 x 20
leg ups 2 x 20
cardio days I do 45 minutes on the elliptical interval training with 10 minutes of jump rope
Monday
Weighted dips
Weighted pull ups
Abs
Tuesday
Split squat
Walking lunge
Leg curls
Heavy shrugs
Wednesday
Incline DB bench neutral grip
BB rows
Standing DB OHP
Abs
Thursday:
Split squats
Leg curls
Preacher curl and rope pull down supersets
Heavy shrugs
Friday
Same as Monday
Saturday:
Trap bar deadlifts
Farmer's carry with trap bar
Heavy (like walking lunge 800+ pound) sled push for 15 yards.
I run a mile at a light jog Mon-Friday morning, and I climb or Boulder 2-3 days a week.
Do 3 sets of main lifts, 2 for accessories.
Add Pull Ups to your Bench Press day and Chin Ups to your OHP day and I've always wondered how effective an "isolation day" will be when run alongside a primarily strength routine.
5'11, 185 lbs, 10% bf
Main lifts are:
Dips 135 x 8
Pull up - 65 x 10
Standing DB OHP - 65s for 5
Incline DB Press - 95s for 6
Split squat - 255 x 8
Trap bar DL - 505 x 1
How long have you been running this?
Since december
How long lifting before that?
I started with dumbbells in October 2017 then bought a bench and plates around April 2018 then joined a gym in December.
only been at it for a month now so no before/after to really show for it
Is a 4 day upper lower split something that's generally recommended? I've been doing PPL for awhile and am interested in changing it up. I'd consider myself intermediate.
Guys, i need some help. I'm trying to get back into lifting after almost a year off — but now i have a 4 day work week, that works like: i work for 4 days, 12 hours and more each, and then i have 4 off days. Is there any workout routine that can accommodate that schedule?
Thanks for the input, I'll try and see how it feels.
And yeah, I would assume it would be good for you in order to even out muscles and imbalances that otherwise wouldn't strengthen/correct itself in a regular workout.
a rest b rest repeat
isnt it gslp??
yea but its slightly different
If the cell is gray then do the gray exercise
Routine for ants
Getting back into it after being a lazy cunt
my bad wrong file
pretty good routine desu. might do it myself
Thank you, and yeah I feel it works wonders for me.
The only thing I'm currently struggling on is squat (trying to fix my shit form)
Care to elaborate?
If the cell is gray you do the gray exercise. So on week 1 Saturday, instead of barbell shrugs you do DB shrugs. But on week 2 Saturday, you do hang cleans instead of deads, chin ups instead of pull ups, and bent over rows instead of db rows. Just to keep it different each week so its not boring.
R8 my routine Jow Forums, trying my best to take advantage of noobgainz
>3 days per week
>1h30 workout including mild stretching at the end based on some shit I saw on DDPY
>Mon heavy, Wed light, Fri heavy
>14mins cardio on the threadmill, 2mins running @20km/ph then 2mins @8-10km/ph
>3x10 squats
>3x20 leg press
>3x25 sitting crunches with weights on the cable machine (no idea how else to call it)
>3x15 leg raises
>3x10 barbell curl
>3x15 clean&jerk just with the bar to learn the form
>3x10 bench press
>3x20 crunches
>3x5 pull-ups
>3x10 chin-ups
>3x10 dips
>add 5mins rowing machine at the end if not tired enough
>normal and lateral planks to failure depending how tired
>trying my best to take advantage of noobgainz
>only 3 days a week
5 days or never making it.
What in the everloving fucking shit is this toddler garbage you just posted
Down the volume on compounds and lift heavier weights, check out progressive overload.
>trying my best to take advantage of noobgainz
Then do some research on SL or any other full body beginner routines
The shit you just posted will hardly do it for you since you're probably moving baby weights 3x10 on compound movements
And don't listen to this fag 3 days/week is plenty enough if you if actually lift in the gym
Why not
T/W
(alternate week-to-week which day is which)
/ = super set
Upper:
Muscle-ups / Bench
Shrugs / Delt Flys
Horizontal Cable Pulls with pulldown bar / Butterfly bench
Forearm + wrist routine, finish with a dead hang
Dips / Rows
Neck Curls / Neutral grip chinups
Tricep Extension / Preacher
Lower:
Squats
Calves machine / Weighted situps on decline bench
Deadlifts
Hamstring Curls / Weighted Jumps
S
(alternate week to-week which is first)
Upper:
Muscle-ups / Bench
Horizontal Cable pulls / Butterfly
Tricep Extension / Preacher
Lower:
Squats
Bodyweight calf raises
Deadlift
Su and Th
Core - leg raises, different kinds of crunches... plank, v-sit, glute bridges, copenhagen adductors exercise
F
5k run
M
Basically a rest day. Just some jumping jacks and burpees to burn some calories, not enough to put any strain on me
I'll mix some stuff up here and there. Different kinds of rows, leg press instead of squats if something is feeling funny that day... but mostly I just play around with weight, reps, and throwing in finishers like push-ups after bench or negatives.
Running upper lower with upper 3 times a week and lower 2 times, Saturday and Sunday are rest days.
Upper:
Bench press 4x4-6 overload lift
TBar Row 4x4-6 overload lift
Skull crusher 3x7
EZ bar Curl 3x8
Lateral Raises 3x10, drop weight then to failure on last set
Incline DB bench 3x8
Lat pull down 3x8
Cable curls/Cable push downs super set: 3 sets of 15 each
Lower:
Squats 4x6 overload
SLDL 3x10
Weighted crunches 3x10
Calf raises 4x12
Rear delt flies 3x12
Leg extension 2x15
Hanging leg raise 3x8
Saturday Upper
Incline 5x8-15
Heavy Rows 5x5
DB press 5x12-15
Lat pull down 3x15
circuit:
Biceps curl 3 sets to failure
Lying Triceps extensions 3 sets to failure
Face pulls 3 sets to failure
Side lateral raises 3 sets to failure
Sunday Lower
Squat 4x6-8
Deadlift 6x3
Hip thrust 5x8-15
Back extension 3xfailure with body weight
Trap bar farmers walks till dead
Tuesday
Hack squats 3x15
DB bench 3x8-12
RDL 3x8-12
Pull ups 5 sets to failure
biceps curls 3 sets
triceps extensions 3 sets
face pulls 3 sets
Rowing. 2.5km as fast as possible
Thursday
Squat 1x5 at RPE 9
Push press 5x3
Cable rows 3x8-15
walking lunges 3x20
Prowler push
Then ab wheel at home err'day
Looks good, but where are your FACEPULLS, user?
Also, what do you think about the T-bar row? I might pick it up
I'm doing greykull atm
Going great and I'm enjoying it a lot, always excited to workout (A and B alternate days)
Day 1/3:
A1) Bench Press 2x5, 1x5+
B1) Overhead Press 2x5, 1x5+
A2) Pendlay Row 2x8-10
Highbar Squat 2x5, 1x5+
B2) Romanian Deadlift 2x10-15
A3) Rack Hold (pretty much I pick up a bar from the rack and hold) 2x as long as possible
B3) Reverse DB Curls 2x10-15
Day 2:
A1) Bench Press 2x5, 1x5+
B1) Overhead Press 2x5, 1x5+
A2) Pendlay Row 2x8-10
Conventional Deadlift 1x5+
B2) Romanian Deadlift 2x10-15
A3) Rack Hold 2xALAP
B3) Reverse DB Curls
Got extra volume for deadlift/grip related shit as its a relative weakness, + I want good grip/forearms in general
Monday to Saturday:
Frequency Pushups and Pullups (submaximal sets throughout the day, eg: 5x25 pushups)
Day 1+2:
Upper/Lower Tabata
8 sets of 10 sec rest, 20 sec work, alternating between Battle Ropes, Star Burpees, and Squat Jumps
My numbers suck. Probably because I'm not good at eating, and possibly from switching the programming whenever I fail a workout twice in a row. Anyways, here's an example of what I'm doing now.
Each row indicates reps at a given weight to be performed in one week. I usually divide this between two workouts.
Blue shows percentages of estimated 1 rep max (shown in red). Row 1 shows how many reps per set I try to do.
At the end of the six week cycle I test for a new estimated 1rm.
The idea for the ascending scheme was taken from gzcl.
I'm thinking of merging the Reg Park routine with Starting Strength, like this:
AxBxA'xx BxAxBxx A'xBxAxx BxA'xBxx
A:
>Squat 3x5
>OHP 3x5
>Deadlift 1x5 (A)
>Power Clean 5x3 (A')
>Barbell Curl 2x10
>Wrist Curl 2x10
>Calf Raise 2x15
>Face Pull 3x10
B:
>Front Squat 3x5
>Bench 3x5
>Back Extension 3x10
>Chin Ups 3x5
>Wrist Curl 2x10
>Calf Raise 2x15
>Face Pull 3x10
Any opinions?
bump
Sorry that non-negotiable. But I like tBar rows: I feel more of a stretch doing t bar compared to pendley and it allows me to rest my posterior chain during upper days
Please post body or lifts with your routine so I know which ones are shit or not
Legs
Squats 10,8,6
Lunges 10x3
Step ups 8x4
RDLs 8x4
Leg extentions 12x3
Leg curls 12x3
Chest
Bench 10,8,6
Incline DB 5x4
Dumbell flys 12x3
Dips 15x3
Weighted p-up 12x3
Back
Deadlift 8,6,4
Barbell rows 8x3
Arm rows 10x3
Lat pulldowns 12x3
Seated rows 12x3
Pull ups max x4
Arms
Barbell curls 6x4
Close grip bench 8x4
Hammer curls 8x3
Skull crushers 10x3
Barbell c curls 12x3
Tricep pushdown 15x3
Shoulder
Push press 10, 8, 6..
Arnold press 8x4
Upright rows 12x3
Front raises 12x3
Side raises 12x3
Only if you feel like your legs are lacking and want to build them up at the expense of your upper body focus being taken down to the minimal work for growth. I don't know why people praise it so much since there is just too much shit you have to do for one day for a full upper body routine. While you can do every muscle for your legs in basically 4 exercises.
Considering most people run it for aesthetics I just don't get it. It would probably be good if you think your legs are lacking as well and run it for 6 weeks tops.
Looks like it's got pretty low pressing volume. If it's working for you right now that's fine, but as soon as you start to stall on presses I'd start increasing volume and then increase your frequency with it once you eventually stall again.
What's your favorite curls for each head of the bicep? I'm absolutely killing it with my triceps now that I'm hitting everything on my tricep really well but I feel like my biceps need some more love.
Right now I got
>barbell curls
>quarter rep chin ups (only focusing on the bicep squeeze)
5/3/1 or GZCLP for strength focus in powerlifts
PPL (pull push legs or legs push pull) for fun and customization. Focus each day around a heavy compound (alternate rack pulls with deadlift for pull day) and you'll still build strength, just won't be competing in powerlifting most likely.
4 months you're not an intermediate you just can't keep up with that many sets. GZCLP would be what I recommend for strength building since it's more of an advanced novice routine since it's based around a different "deload" idea of varying up the reps instead of deloads weeks.
It has AMRAP sets, volume ain't an issue
Getting back in the gym after a few months. I'm new to lifting and started with Greyskull, have thrown in some stuff people here recommended for aesthetics.
A day:
3x5 Squat
3x5 chinuip
3x5 ohp
3x5 bicep curl
3x5 bumbbell bench
B day:
3x5 deadlift
3x5 bench
3x5 barbell row
3x5 tricep pushdown
3x5 face pulls
Bump up the volume on curls, pushdown and facepulls to like 3-4x10-12
benching each day seem kinda excessive (I haven't tried it so just take my advice with a grain of salt) if it seems to be working for you then just stick with it
Why 3x5 on the diddy? Otherwise it's alright
Benching every day is totally doable if you do lighter weight higher reps. I did lvysaur 4-4-8 for 5 months starting out which has you alternate between OHP/Bench for 4 and 8 and people told me my shoulders were going to fall off but I was absolutely fine. He could do more flat bench to work on form or do incline dumbells, either works.
The retarded thing about that program is the deadlift. 4 sets of 8 then 4 sets of 4 in the same week is fucking dumb.
Yeah I agree on that, but I noticed he's doing 3x5 (more specifically 2x5, 1x5+ AMRAP since its greyskull) which should be pretty heavy.
And yeah, usually the deadlift is 1x5+ so I was asking about that one as well.
Im still a skeleton beginner, seriously I dont know if this routine is good enough to make gains
A
>Bench Press
>Incline Bench Press
>Push Ups or sometimes Fly machine
>Hammer curls
>Barbell Curls
>Some tricep isolation exercise
B
>Dumbbell OHP
>Lateral Raises
>Some shoulder machine which I forgot the name of
>Pull Ups
>Straight sitting Row
>the exercise where you bend over to strenghten yojr lower back
V-Ups, Crunches and Planks after every workout
I'm basically suggesting he alternates heavy bench and OHP along with what you suggested. The high rep work really helps with getting form down, especially with OHP since EVERYONE cheats the heavy ones by bending the back and kicking it a bit.
1x5 diddly is a godsend. Especially since people usually have other shit to do after the deadlift. Ride that as long as you can.
Read the sticky yours isn't good.
Bro pls do StrongLifts or starting strength or greyskull lp or ICF 5x5. You need legs and all the big compounds
Full body 3x a week, alternating:
Workout A
5x5 Bench Press
5x5 Barbell Row
5x5 Squat
3xF Neutral Pullup (bodyweight for now)
3x10 Face Pull
Workout B
5x5 OHP
1x5 Deadlift
5x5 Weighted Dip
3xF Neutral Pullup (bodyweight for now)
3x10 Face Pull
Would changing 5x5 squats to 3x5 be really bad and detrimental to me? Also rate general program, got all big compounds