i see no specific problems but why do you train opposing muscle groups instead of working the ones that go together? Chest + Tris >bench 3x6 >inc bench 3x6 >cable crossover 3x8 >skull crushers 3x10
Back + Bis >diddly 3x6 >cable row 3x8 >lat pulldown 4x8 >ez-bar curl 3x10 >incline hammer curls 3x10
Why do this bro shit if you can do 3x a week or upper lower
Eli Collins
This is a troll right? 100 dips 5 days a week? Try harder
Parker Cox
>Squat 5/3/1 + 5x5 Dafuck does the 5/3/1 mean here? 1 set 5 reps 1 set 3 reps 1 set 1 rep? followed by 5 sets 5 reps? is the 5/3/1 at much higher weight than then 5x5?
Jaxon Price
Do you know what 5/3/1 is?
Eli Bennett
Why don’t you try harder?
1. They’re submaximal sets. When I said 100 total reps thats just what the template recommends. I do around 50.
2. Literally what the book says me. Not my fault you’re too fat to do dips
Ryder Watson
A: Squat 3x5 bench 3x5 bent over rows 3x5 Hyper extension 5x10
B: Ohp 3x5 chinups 3xf deadlifts 1x5 delt raise 3x10
AxBxA , i ohp 1 plate, bench needs to catch up so i bench 2x a week.
Bentley Peterson
Right now, doing PPLPPLx:
PULL - Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on) - 3x8-12 Pulldowns OR Pullups OR chinups - 3x8-12 seated cable rows OR chest supported rows - 5x15-20 face pulls - 4x8-12 hammer curls - 4x8-12 dumbbell curls
PUSH - 4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts) - 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here) - 3x8-12 incline dumbbell press - 3x8-12 triceps pushdowns SS 3x15-20 lateral raises - 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS - 2x5, 1x5+ squat - 3x8-12 Romanian Deadlift - 3x8-12 leg press - 3x8-12 leg curls - 5x8-12 calf raises
Not posting body because I'm too self conscious to do so. Is this good for beginners? Should I add more exercises (farmer's walk, dead hang, upright row...)?
Xavier Harris
I have a full body that I’ve made myself, no idea whether it’s good or not but I didn’t want to have one of those massive complicated programs because my gym is tiny and only has one bench and one rack and very little free floor space. 3 times a week: >bench 5x5+ >calf raises (leg press) 2x15 >shoulder press (machine) 5x5+ >back squats 5x5+ >seated curls 5x5+ >leg press 2x15 >pull ups (sets of 10 until failure) Then on off days: >push ups 2x50 >sit ups 4x25
Cameron Wood
I've been doing PHUL for about 6 months now and have had little gains. Can anyone recommend me a program for strength? Is nSuns 4 day worth it? OHP 110lbs 3x5 Bench 180lbs 4x5 Squat 270lbs 4x5 Deadlift 275lbs 3x5
Nolan Jones
Might do this is it good?
Daniel Ortiz
Do squats first then bench then shoulders but with OHP instead of machine, after that do isolations
Anthony Scott
Don't know, have been doing it for 2 weeks and I'm enjoying so far.
Jason Miller
okay here’s mine: >sl 5x5
Camden Nelson
I’ll try but that’s more just a list of the lifts I do. The gym is so small that usually every piece of equipment is in use so the actual order varies on what I can get.
William Turner
I think my routine might be garbage, can someone confirm?
A >Dumbbell OHP 30kg 3x5 >Dumbbell bench press 30kg 3x5 >Dumbbell squat 30kg 3x5 >Dumbbell one armed row 3x10 >Crunch 3x20 >Push up 3x20
B >Cardio 30 mins exercise bike, high resistance
BxAxBxA
Yes I only have dumbbells. No I can't go to the gym it's fucking far and I don't have a car.
I've been increasing weight steadily, but when I upped it last my neck started hurting.
Yes I'm terrible at this, but does anyone have any tips?
Grayson Morales
Run to the gym and get your cardio in
Hudson Gomez
Day1: Easy Run
Jaxon Robinson
Leg/shoulder >squat 5×5 >Front squat 5×5 >trap bar squat 4×5 >Bulgain split sqaut 4×6 >ohp standing bb press 4×5 >machine push press 4×6 >rear cable fly 4×6 Chest >incline db 5×5 >flat db 4×6 >dips 4×6 >chest press 4×6 >db fly 4×8 >clable cross over 4×8 back >Deadlift 5×3 >pull ups 4×8 >db row 4×6 >bb row 4×6 >tbar row 4×6 >pull overs 4×8 Arms >close grip bench 4×6 >db curl 4×8 >skull crushers 4×6 >bb curl 4×8 >behind the head db press 4×6 >incline db curl 4×8 >tricep bech dips 4×failure >preacher curl 4×8 I was to lazy to list forearm,ab and calf sorry
Thu Front squat 2x5 Push press 5x3 Weighted chins 5xF Back extension 3x10 Hip thrust 3x10
Fri Squat 4x5 Power Clean/Snatch 5x3 DB Incline Bench 4x10 Pendlay Row 3x10 Face Pull 5x15
Big 4 and front squats I do a heavy set of 1-5 first, starting with sets of 5 in week 1 and tapering down to a heavy single in week 5, then reset to 5.
