Day 1(Legs)
1. Squats - 5X5
2. Front Squats - 3X8
3. Deadlift - 4 sets(8,6,4,4)
4. Leg Press 3X12
Day 2(Back and Shoulder)
1. Pullups(4 sets)
2. Pendlay Row(3X8)
3. Pulldown(3X8)
4. OHP(5X5)
5. Lateral Raises(3X12)
6. Face Pulls(3X12)
7. Tricep Pull down + bicep curl(3X10-12)
Personally I don’t like the idea of squatting and deadlifting the same day if you want to lift the most weight
I would probably do either squats or front squats, but not both, since you're also deadlifting on the same day.
Other than that it seems fine.
Day 1: Bench Press - 6x6; OHP - 6x6
Day 2: Incline Bench Press - 6x6; OHP - 6x6
Day 3: Bench Press - 6x6; OHP - 6x6
Day 4: Incline Bench Press - 6x6; OHP - 6x6
Day 5: Bench Press - 6x6; OHP - 6x6
Day 6: Incline Bench Press - 6x6; OHP - 6x6
Day 7: Bench Press - 6x6; OHP - 6x6
ah, the classic PPPPPPP routine
Stupid
nothing but chest for seven stinking days!
AxBxAxx BxAxBxx
A
Squat 3x5
Bench 3x5
Pendlay Rows 3x8
Face Pulls 3x10
Calf raises 2x15/Tricep pressdowns 2x10 Superset
B
Front Squat 3x5
Overhead Press 3x5
Romanian Deadlift 3x8
Lat Pulldowns 3x8
Ab work 2x15/Bicep curls 2x10 Superset
The usual 3 days a week, alternating
>A
Squat 5x5
OHP 5x5
Deadlift 2x5
Chin ups 3xF
(optional) Weighted dips 3x5
>B
Squat 5x5
Bench 5x5
Pendlay row 5x5
Weighted dips 5x5
Cheat curls 3x5
Beginner or intermediate?
Deadlifts
245 for 15+ reps as I stopped counting
335 for 4 reps
Sw
290x5 reps
Bench 265x1
Ohp 185x2
Pretty meme
I'm doing an A B routine very similar to yours, 3 times a week. What are the downsides of stepping it up to 4 or even 5 times a week? Is 5 times a week too much? Not enough recovery time? Would I need to increase my caloric intake to match the extra output? I just wanna get ripped.
beginner
This looks sophisticated,
but I've been doing this (intermediate) except the curls
Gona add the face pulls for fun though.
Also I do cleans and snatches at the end of work outs as well to fully power out the rest of the body.
Doing this 5 times a week with a break every second day
1.week
5x5 overheadpress
5x5 deadlifts with dumbells
5x5 benchpress
4x6 chinups
5x6 lateral raises
2.week
5x7 ohp
5x7 dl
5x7 bp
4x6 chinups
5x10 lateral raises
Why deadlift with dumbbells?
I keep hearing that doing 5x5 reps is more for building strength than building muscle. Is this true, in your experience?
What if instead, you just do a squat superset after every exercise
Jeff Nippard's Intermediate Advanced LPP Program.pdf
Ok what if I remove the front squats?
Those sets of front squats are only going to tire you out for deadlifting, which is more important. Same thing with the excercises before OHP. There is no bench press/dips in your routine which I would recommend adding and maybe getting rid of the lateral raises and face pulls for.
>5x5 back squats
>3x8 front squats
>then diddlies
Man, that is just asking for form breakdown and a trip to snap city on the DL. If you really insist on squatting and DLing on the same day, I'd at least limit it to front squats.
Full Body 3 days going from Heavy/Light/Med, reps increase +1 every week. Weight increases every 4 weeks
Bench
Deadlift
OHP
Barbell Row
Squat
Calf Raise
Skull Crusher
Curls
Thanks user. Will add dips then.
Day 1 (upper)
Benchpress 3x10
Biceps Curl 3x10
Butterfly 3x10
Pulldown 3x10
T-Bar 3x10
Lateral Raises 3x10
OHP 3x10
Triceps Pulldown 3x10
Day 2 (lower)
Legpress 3x10
Leg Curl 3x10
Leg Extensions 3x10
Seated Calf Raises 3x10
Stiff Leg Deadlifts
Crunches 3x10
Russ. Twist 3x10
just 2 days a week m8?
Rate my bro split
no, i just got back to lifting after 5 months. education took it's toll on me. so i started with 2 days back and after 5 weeks i got back to 3 days a week. tuesday-wednesday and on friday i repeat the upper workout from day 1
also i try to go up back on 4 days after week 10. if i got the mental game back on track and all.
Imo alternate which you do first out of diddly and squats each time, do the first for heavy weight low reps and the second for low weight high reps.
Post shoulders please
PPxPPxx
P:
Pull ups, 3xF
BB bench 5x5
Incline DB bench/cable crossovers 3x10-12
BB OHP 5x5/DB OHP 3x10-12
Side lateral raises 3x12
Reverse pec dec/DB rear delt fly 3x12
Tricep pushdowns/db pullovers 3x12
Facepulls 3x12
MISS cardio 5 mins
P:
Pull ups 3x5
Deadlift 2x2 (90% 1RM)
Seated cable rows 3x12
Lat pulldowns/cable straight arm pushdown 3x10
Hammer bicep curls 3x12
EZ bar curl 3x12
Cable wrist extension 3x20
Facepulls 3x10
MISS cardio 5 mins
Newbie here (I started in December without ever having been to the gym, though I did use to play a lot of europoor football). Please give advice:
Bench Press 4x10 (doing between 50-60 kg, but my max 1 rep is 80kg)
Dumbbell rows 4x10
Shoulder Press 4x10
Curls 4x10
Ab stuff (situps, flutter kicks, russian twists, etc, no weights usually)
and then I do either:
Squats 4x10 (60kg is my max)
20-30 min of cross trainer or rowing machine
I'm 1.80m, 78 kg, still not sure whether I should be cutting or bulking. Tear me up.
I do this 3 times a week, same routine every time. I'm gonna start doing deadlifts soon, and figure out a way to switch up my routine.
A:
Bench Press 4x8
Face Pulls 3x10
Pec fly 3x10
Tricep Pushdown 3x10
Squat 4x8
Shoulder Press 3x10
B:
Lat Pulldown 3x10
Low Row 4x8
Shrugs 3x10
Bicep Curl 3x10
Leg Curl 3x10
Dumbell Curl 4x8
AxBxAxx BxAxBxx
I´m able to up my bp every second week by 2.5-5kg, I don´t know if this is much tho. What would you recommend for building muscle instead of strength?
What I heard is, doing small amounts of reps (5x5) at close to your max weight is for building strength. Doing more reps (4x10) with a bit less weight is for building muscle. I'm a noob though, maybe someone else will confirm.
Yeah just imagine someone that squats, then benches, then deadlifts, all in one day!
I bet anyone who does that would be pretty weak alright.
*sips*