Routine r8 thread

aight U/L split

U day1:
bench 5x5
chest press 12x3/4
b.rows 5x5
lat 10x4
military press 5x5
curls 12x4
triceps 12x4

L day2:
squat 5x5
DL 4/5x5
leg ext 12x4
leg curl 12x4
calves 12x4

Uday3:
Incline bench 8x3
flyes 10x3 4
cable row 12 x 3 4
supported rows 12 x 3 4
lateral raises or memepulls 12 x 3
biceps curl again 12x4
cable pushdown 12x4

Lday4:
front squat or squat buy with lower weight and higher rep
leg press or lunge 12x4
curl again 12x4
some meme glutes 12x4
calf/calf 12x4

You do lots of warmup sets and then do one heavy working set for as many reps as you can. It really taxes your CNS because it uses so many muscle groups and you move so much weight. Either you're not using enough weight, or you're frying your CNS to the point your other lifts suffer.

ABCABxx

A: bench 5x5 (85kg) supersetted with pull-ups (9x10), squat 5x5
B: OHP 5x5 (57.5kg) supersetted with pull-ups (9x10), deadlift 3x5
C: cable rows, dumbbell rows, face-pulls, hypertensions, curls

I try to fit in one hour, working so far as I am coming back to my previous strength levels. What do you think?

Squat is at 100kg, deadlift at 105 kg btw

>Neither of you have any clue what you're doing.
Because a guy from Reddit told me to just do more volume and try hard

Also, let me try to explain the reasoning behind the accessory exercises. I do the Big 6 according to the GSLP method. The accesories are there to round out my routine.

Decline Bench: more defined lower pecs, done 3x10 for hypertrophy.
Dips: downwards-pressing upper body movement, the only one in my routine.
Calf Raises: these speak for themselves.
Lateral Raises: Bench and OHP mostly work the front delts, I do lateral raises to strengthen the medial deltoids.
Cable Crossovers: pec isolation, I kinda have a weak chest, so I programmed in lots of chest exercises.
Neck Curls/Extensions: I do judo and I don't want to injure my neck. I want a cool neck that cannot die from a noose.
Curl variations: I'm afraid chinups and rows won't strain my biceps enough.
Face Pulls; NON-NEGOTIABLE!
Straight Arm Pushdowns: isolation exercise to cure my incredibly weak lats.
Farmer's Walks: forearms and functional strength.

I keep it simple
A
Squats 3x5
Bench press 3x5
Barbell row 3x5
Chest flyes 3x8
BB curls 2x8
ABS, forearms

B
DL 1x5
OHP 3x5
Weighted pullups 3x8
Weighted dips 3x8
Lateral raises 2x8
ABS, forearms

I'm not even a novice btw

any input ? just started with that routine and it feels good

A
Incline bench 4x12
bench 4x12
flyes 3x8
ohp 3x12
lateral raises 2x15
tricep pushdown 3x12

B
deadlift 5x5
barbell row 3x12
seated cable row 3x12
hammer curls 4x8

also have a legs/abs day

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A lot of the programs posted in here are variants of Greyskull, which programs a single 1x5+ deadlift session per week. So what said is generally correct. For the beginner to novice lifter (90% of fitizens), it's hard to recover from high reps/high sets for deadlifts. I moved to twice a week deadlifting and it about killed my lower back.

Greyskull doesn't really speak to a specific, well-defined warmup protocol so I generally just do my 1x5+ and call it good without any sort of warmup sets.

Im a noob doing the meme routine.

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Is it good?

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Monday
Squat 3x5
Bench 3x5
Power clean 3x3, 2x1
Chin-up 3x5

Wednesday
Squat 3x5 (80%)
Press 3x5
Deadlift 1x5, 1x5 (90%), 1x5 (80%)
Back extension 3x20

Friday
Squat 3x5 (90%)
Bench 3x5
Power snatch 3x2, 2x1
Chin-up 3x5

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How the fuck is deadlifting 3x10 recommended for noobs? What kind of light weight are you lifting?

I do 3x15 and cant squat anymore due to a hip injury thats driving me insane. Am I gay?

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I’m just following pic related

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No.
You were running fine programs, now your switching to this shit?
PPL
Cables
Machines
Dumbbells
You should be doing something like Texas method, upper lower, 5/3/1 boring but big, bill starrs 5x5 etc
No stop falling for memes. Your not going to be Arnold without roids, and the “Arnold split” isn’t at all what he did lol. He could deadlift over 700lbs, and bench over 400
Focus on building mass with the big compounds

OHP 5x1
Bench 5x4
Lying tricep ext 10x2
Side Lateral Raise DB 10x2

Squat 5x5
Deadlift 5x1
Facepulls 10x2
Pull ups 10x2
Sit ups 20x1

Bench 5x1
OHP 5x4
Incline DB press 10x2
Curls 10x2

Squat 5x1
RDL 10x2
1-armed DB row 10x2
Pull ups 10x2
Sit ups 20x1

RABCDWWWW

(W)ork
(R)est

Happy for recommendations. 5x4/5 is at 90% of 5rm.
5x1 is some intensity/pr attempt.

It was originally the major 4 lifts but then I realised my upper body was lagging so I added some isolations. I am an SS/Texas Method baby so I have no idea which isolations are good and complement the main lifts.

I just did the 2nd day today and realised facepulls followed by pull ups is retarded. I might also change 1-armed DB row to standard BB row.

Shit I made a thread without seeing this one.
Reposting the text:

First and foremost, know that I'm not obsessed with lifting and maximizing my gainz at all cost.
I lift mainly to be in shape and have a nice body by normies standards. I'd rather be honest so you don't judge me on that.

So I have a 3days/w and I mainly took inspiration from this link: bodybuilding.com/content/arnold-schwarzenegger-mammoth-chest-and-back-workout.html

My goal is to mainly focus on chest and lats since it's the two muscles I have the most trouble making gainz on. So here's how it goes:

A: CHEST/ TRI
- Bench Press (2x15 for warmup) --> 12, 10, 8, 6, 4
- Incline Bench Press --> 12, 10, 8, 6, 4
- DB Flyes --> 12,10,8,6
- Dips --> 12,10,8,6
Here I need some triceps exercices and opinions on these exercices

B: BACK/BICEPS:
- Deadlift 2x15 (warm-up) --> 12, 10, 8, 6, 4
- Pull-ups --> 15, 12, 10, 8, 8
- Chin-ups --> 15, 12, 10, 8, 8
Same as the previous days

C: ABS/LEGS/DELTS
Here's the catch. I don't want to lift wiegths my legs, I'd rather work with my own body. I fucked up my knees last year so I don't want to put too much wiegths on it.
I would also make that day a day where I work on my explosiveness more than simply lifting.
You know something like that but with delts added to the training: youtube.com/watch?v=a8AUPWViPnk

Keep in mind that lifting is far from being a priority in my life.

This
Also the peridoization; there is none in PPL

This is similar to the Kinobody programs, but I never understood how hitting Chest on Monday and then not hitting it again until the next Monday makes any sense for optimal muscle growth.

>Monday
Heavy squat 3x5
Heavy bench 3x5
db incline bench 3x8-10
lat pulldown 3x8-10
straight bar cable tricep extension 3x10
sometimes another tricep exercise like close grip bench, skull crushers, etc at a lighter weight for 3x8-12

>Tuesday
heavy deadlift 3x5
heavy pendlay rows 3x5
weighted pull ups 3x10 or F
seated cable row 3x10
barbell curls 3x8-10
sometimes ill add in another bicep exercise like hammer curls or preacher curls, lighter weight and try to hit 3x12
face pull 3x10

>Wednesday
cardio & core shit

>thursday
light squat 3x10
light bench 3x10
db incline bench 3x8-10
lat pulldown 3x8-10
straight bar cable tricep extension 3x10
sometimes another tricep exercise like close grip bench, skull crushers, etc at a lighter weight for 3x8-12

>friday
light deadlift 3x10
light pendlay rows 3x10
weighted pull ups 3x10 or F
seated cable row 3x10
barbell curls 3x8-10
sometimes ill add in another bicep exercise like hammer curls or preacher curls, lighter weight and try to hit 3x12
face pull 3x10

>saturday
either rest day or go to gym and fuck around and try random shit that sounds fun or interesting or just go in and do pump work for a few hours lel

>sunday
almost always a rest day

does it sound alright? I've been progressing relatively steady on my compounds but they're starting to slow down. squats I go up 5lbs when I hit a full 3x5 or 3x10, deadlifts go up either 5 or 10lbs depending on how easy the previous set went.

current lifts are (for 3x5):
bench - 155lbs (chest is by far my weakest point)
squat - 235lbs
deadlift - 280lbs

any input on this?

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I know it's not his routine retard. It's the routine he wrote from his book

Squat 3x5
Bench 3x5
Pendlay row 3x5/Deadlift 1x5
The press 3x5
Barbell curl 2x8
3x20 band facepulls
2x landmine 180s/ 1x weighted crunch 1x overhead plate side bends*
20mins of Incline calve walking*

3-4x50-60 forearm 6-ways/ COC grip work 2-3x a week, sometimes a week off for the grippers depending on programming. Grip games on Sunday.
3x40-50 4 way neck machine, 2-4x a week, depending on time.
Walks in the sun for skin cancer gains.

End goals are getting into strongman type training and arm wrestling after running an intermediate program later on. Anyone have advice on novice training for arm wrestling? Don't have access to a table or anyone of a similar strength to practice with, so I've just been hitting forearms from every angle.

Push Day
OHP 4X8-10 (2 sets of Warm up before it)
Superset Weighted Dips (2 or 3 Sets Unweighted for Warmup) 4 Sets of 8
Dumbell Shoulder Press 4X8-10
Superset Tricep Cable Extensions 4X8-10
Bench Press 8X 5-10 (A mix of 4 Sets Flat, 4 Sets Incline or Decline.)
Machine Chest Flys 4 X 8-10

Pull Day
Upright Rows 4X8-10
Superset with Barbell Curls 4X10 (Light weight, mostly just 65)
Wide Grip Lat Pull Down 3X 8-10
Close Grip Underhand Lat Pull Down 3 X 8-10
Seated Rows 3X 8-10
Super Set Random Curling Movement (No real amount of sets, as many as I can do)
T Bar Rows 5 X8-12 (2 sets with 3 plates, 3 with an additional 35 plate)
Barbell Rows 5X 8-10 (2 Sets 135, 3 sets 195 or 225)
Sueprset Bent Over Dumbell Reverse Flys 3-4X 10

Legs

Barbell Squats 10X 15-25 (usually 3 at 175 as a warmup, 3 or 4 at 225, and 3 at 275 or 320, depending on how I feel that day. There’s no way I’ll ever go any higher than 3 pl8, at least for a working set
Superset with hanging leg raises (No really set amounts. Just do as many as I feel like doing.
Deadlifts (Start at 135, work my way up to 3 pl8, and then do 3 sets of that. So 135, 175, 225, 275, and then 3 pl8. In terms of reps, do about 8-10 reps until about 225, then that’s about 6-8, and 3pl8 is 4-5.)

A little bench press just for more volume why won’t my damn bench go up. Usually stick around 195. Bench has been stuck at 225.

Rate my bro split

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That’s a pretty shitty brosplit though, at least do some real squats and deadlifts, goblet squats aren’t real squats

Compund lifts are a meme. Literally never see any of the jacked dudes doing them. Only people who look like shit.

I do 3xWeek Twice at the gym, and one home calisthenics day because of time constraints, also because of this I do full body workouts. I absolutely wish I had the time to do 4x a week at the gym though, maybe then my workouts wouldn't be so fucking long. Been lifting a year.

Gym day 1:
Low bar squats along 5/3/1 protocol
Comp Bench 16 week cycle, varies from 50% 5x10 to 90% 3x3
Pendlay Row 3-4x10
Preacher Curl 3x5
Barbell skullcrusher 3x5
Lateral Raise 3x5

Gym Day 2:
Deadlifts periodized between 70% 5x5 and 95% 3x1
OHP following 5/3/1 protocol
Incline Bench 3-4x10
Weighted Chinups 3x10
Tricep Pushdown 3x10-12
Cable curl w/ rope 3x10-12
facepulls 3x10

Home Workout Day:

Weighted pushups on paralettes 3x10
weighted chinups 5x3-5
weighted chest dip 5x5-8
dumbbell curl 3-4x15
overhead triceps extension 3-4x15
lateral raise 3x10-12
front raise 3x10-12
band facepull 3x15
band shrugs 3x15

If i'm feeling up for it, i try to throw some strongman shit in there for conditioning and to mix it up when i'm at the gym. Farmer's handles, atlas stone loads, log press, tire flips, all that shit. Unfortunately when I do the strongman stuff too, I wind up at the gym for like 2.5 -3 hours, killin me

Any recs for streamlining? I just feel like I spend way too much time at the gym, especially since it's almost a half hour drive each way, add in dressing and showering, and we're at like 4 hours time spent each time I go to the gym.

Really looking for input on this one
Sets and reps for main exercises changes every 4 weeks(8,5,3)

Deadlift day
GIANT SET 1.
KTBL swings
convent. deadlifts
abs
GIANT SET 2.
Ktbl swings
snatch grip didly
abs
-reverse hypers, GHR, rows
Bench day
GIANT 1.
bb row
bench
obliques
GIANT 2.
db row
CGBP
obliques
-dips, tri pushdowns, tri extensions
Squat day
GIANT 1.
box jumps
squats
abs
GIANT 2
box jumps
front squats
abs
-lunges, gud mornings, GHR
OHP day
GIANT 1.
chin ups
ohp
obliques
GIANT 2.
lat puldowns
z press
obliques
-arnold press, lateral raises, facepulls

Giant sets i do all the exercises like supersets then rest, - are accesories
The main exercises are 4x8, then 5x5 then 10x3 every 4 weeks, I also add some bicep curls at the end of some workouts toll burnout

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Is my routine shit?
A: Squat/Bench/Rows/Shrugs/Curls/Face Pulls/Hyperextensions
B: Deadlift/Squat/OHP/deload Rows/Close grip Bench/Lat Pulls/Hyperextensions
XAxBxAxx
XBxAxBxx
All compounds are 5x5 (except deadlifts) all isolations are 3x8
~11 weeks lifting, row/OHP are stalling a little but everything else going up steadily.

retarded brainlet thinkin, allthe BIG guys doing fuck all are on juice

Barbell Medicine’s Hypertrophy template

It changes week to week with development and peaking blocks but the middle of it basically looks like this:

Day 1
Squats: 1x6@6, 1x6@7, 3x6@8
Overhead press: 1x6@6, 1x6@7, 3x6@8
Pendlay Row: myoreps (1x16@8, 5x5 with same weight, 10-20 second rest between all sets)

Day 2
Bench: 1x6@6, 1x6@7, 3x6@8
Romanian DLs: 1x6@6, 1x6@7, 4x6@8
OHP: myoreps (as above)

Day 3
Deadlifts: 1x6@6, 1x6@7, 3x6@8
Incline bench: 1x6@6, 1x6@7, 4x6@8
Leg press: myoreps (as above)

GPP (twice a week)
Chin-ups: AMRAP 8 minutes
Tricep pressdowns: 4x15@8
Barbell curls: 4x15@8
Planking: 8 minutes (sets of 20 seconds every minute)
Treadmill: 30 min @ RPE 6

I’ve lost like 7 kilos since January and have either kept or gained strength.

ABxCDxx
A
Deadlifts 5/5/5/3/1
Seated cable rows 5x5
Weighted pull-ups 5x5
Bicep curls 5x5

B
Bench press 5/5/5/3/1
Tilted dumbbell press 5x5
Weighted dips 5x5
Upright barbell rows 5x5

C
Squats 5/5/5/3/1
Romanian deadlifts 5x5
Pendlay rows 5x5
Meme calves bullshit XxX

D
Military press 5/5/5/3/1
Lateral raises 5x5
Facepulls 5x5
Tricep isolation stuff

1rm are
200kg DL
120kg BP
75kg OHP
142kg Squats

Anyone here got into frankies fitness trial?

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Thinking about cutting down to lifting 2 times a week (from 3), getting kinda bored with it and my priorities are changing.

A
Squat
Chinup
Landmine Press
T-Bar Row
Bicep+Tricep shit
Rear delt/rotator cuff + Abs

B
Deadlift
Bulgarian Split Squat
Pushups
Seal Row
Bicep+Tricep shit
Rear delt/rotator cuff + Abs

Then 2 days bjj and 1-2 days cardio.

For me, it's 531 BBB

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Trying my first routine soon. Tell me if it's shit or not.

1. ~2 mile jog / run.
I'll try to run but I'm pretty out of shape so I might try jogging. Like 190 lbs at something like 6'1". Haven't measured height lately though.
2. 60 push-ups
PB in a minute was 47 back in my HS senior year so I can go higher if I give myself no time limit I assume.
3. 65 sit-ups
See above. PB was 52 though.
4. Use pull-up bar. Do at least 20 pull ups.

I'm going pretty easy on myself but I want to know if this is okay. I thought you guys'd be the people to ask.

Its amazing how routine threads are fucking dead, on FIT of all places

Nobody here knows wtf they're doing so rating each other's routines is pointless.
Board is overrun by larpers and roiders

Where have all the good old fags gone, where is a site that can replace that usefullness /fit lost?

cutting routine (literally just SS without squats because i shoah’d my hips somehow)
A
>bent row 3x5
>bench 3x5
>RDL 3x5
>curls 3x6-8
>30 mins of cardio if i feel like it
B
>OHP
>deadlift (only deadlift once a week, if there’s two B days i just do some chinups)
>curls 3x6-8
AxBxAxxBxAxBxx

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>looking for new routine
>browse thread
>steal best routines
EZ