Routine Rate General

Check Em, Jow Forums progression is perfection.

Checked

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aworkoutroutine.com/the-muscle-building-workout-routine/

Is this a good routine if I just care about size?

I just signed up at the gym today after not lifting for about a year. Lifted some stuff but was pretty lost without a routine to follow.

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Seems good, i would switch some exercises for better ones, but would mantain the basics and free weights one

Upper 1, Lower, Rest, Upper 2, Lower, Rest

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Monday: rest
Tuesday: HIIT/explosive training/rest
Wednesday: Push- bench, squat 5x5, dumbell presses, triceps, calves
Thursday: Pull-weighted pullup 5x5, pendlay row, biceps, hamstrings, core
Friday: rest
Saturday: OHP, bench (volume), hip thrusts, triceps, shoulders
Sunday: Deadlift, pendlay row, pulldown, biceps, core

Serious question, why can't I just do whatever I feel like working out whenever I want? As long as I know what exercises, sets and reps are optimal and have decent rest inbetween pushing and pulling, what actually sets this apart from following a strict routine I don't like or want to do? Doing whatever the fuck I can train lagging parts more frequently and do what I enjoy instead of what gyno Rippetoe tells me to do. I train casually for enjoyment, not for huge strength gains, how retarded is this?

also mirin digits

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Day 1/4 - Chest/Delts/Tri - Incline Bench, Flat Bench, OHP, Weighted Chest Dips, Weighted Tricep Dips, Tricep Kickbacks, Lying Tricep Extensions, Lateral Raises, Bent over Delt Raises

Day 2/5 - Back and Biceps - Deadlifts, Bent over barbell row, Weighted pullups, few sets of standing curls, some hammer curls, weighted chinups, supermans

Day 3/6 - Legs and a little back....Squats, Shrugs, Pendlay Row

I neglect my abs, maybe through in once or twice per week.

Rate plz..what needs more or less?

Blessed thread
Lets see Paul Allen's dubs

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>Chest / Back
Incline Bench 4x8
Db Incline Bench 4x12
Incline flies 4x15
Chinups 4x8
V Bar Pulldown 4x12
Cable Pullover 4x15
Ab wheel 4x25

>Arms
Triceps Pulldown 4x10 SS
Incline curl 4x10
Overhead triceps ext 4x12 SS
Spider curl 4x12
Skullcrushers 4x15 SS
Barbell curl 4x15
Weighted decline crunches 4x15

>Legs & Shoulders
Hip Thrust 4x12 SS
OHP 4x8
RDL 3x8 SS
Lateral Raises 3x15
Bulgarian squat 3x8 SS
Lateral Raises 3x15
Unilateral calf raises 5x15
Hanging leg raises 4xF

>5/3/1
>GVT
You must be small, weak and retaded. Not worthy of those digits.

PPL twice a week

1450 total

please be kg

yes i am the strongest man in the world

3 days per week same routine.
No legs lmao.
>4x10 55kg lat pulldown
>4x12 12kg dummbells (the exercise for lats where you lay like doggy style on the bench)
>5x5 1 pl8 bench press
>4x12 21kg cable cross (a variant of cable flies)
>4x10 12 kg dummbels bicep curls
>4x10 12 kg dummbels the exercise for deltoids where you lift them over your head
>4x10 20kg triceps pulldown
>if the gym hasn't closed yet I do 4x25 abs on the thing that let you hang lower

How fucky is this. I made it myself.
Used to legpress 4x10 160kg but gave up since legs don't grow that easily

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Good, now i can follow your advice. PPL twice a weak

youtube.com/watch?v=BHB_A9ZU1lU

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This is exactly what I do. No set schedule, no program.

You need to squat heavy if you want to grow legs. 5-7 reps, at least 3 sets. Increase weight incrementally, even when you think you might not be ready.

3x5 bench
3xwhatever weighted pullups
3x8 seated DB overhead press
3x12 curls

3x a week

nice digits and nice workout, i would put pull ups in that routine

nice and simple

checked
vey retarded if youre not advanced and know what are you doing

based PPL
not to much work for triceps in chest day?
i would put lunges in leg days too

Nice, but would switch one curl in arm day for hammer curl

WTF are you doing dude, no legs?
just squat and wait

based

no deadlift and squats? no legs?

>no deadlift and squats? no legs?
dats right heheh

Squats seem so tiring and I don't want to hurt my back, kinda scary stuff. I struggle to get proper form on compound exercises.
But no worries, my untrained legs don't stick out cause I have not a wide frame and is just "athletic fit". Which is dyel for fit standards

Monday:
3x5 squats
3x5 OHP
Ab work

Jogging

Tuesday:

Boxing

Wednesday:
Chin ups 3xf
kroc rows 3x10

Jogging

Thursday:
Boxing

Friday:
Clean & jerk 5x1
Bench press 3x5
Pullovers 3x10
Jogging

Saturday:
Boxing.

who else conjugate in here

I do PPLPPLx

PUSH
Bench Press 4x5
Incline or Dumbell Press 4x5-8
Decline Press or Cable Flies 4x5-8

Overhead Press 4x5
Dumbell Press 4x5
90 Degree Lateral Raises + Seated Rear Delt Flies 4x15/10

Cable Tricep Extesions 5x8-10
Dips or Dumbell Tricep Extensions 5x10

15 mins of Abs

PULL
Deadlifts 5-3-1
Deadlifts 5x5

Pullups 4x8-10
Lat Pull Downs or Dumbell Rows 4x8-10
Cable or Machine Rows 4x8-10

Dumbell Curls 5x10
Cable Curls 5x10

15 mins of abs

LEGS
Squats 5-3-1
Squats 5x5
Leg Press or Quad Extensions 4x8

Seated Hamstring Curls 5x8-10
Laid Hamstring Curls 5x8-10

Calve Raises 5x10

2 to 3 laps of bodyweight lunges

15mins of abs

I like high volume

Day 1 chest/back: bench press, band exercise I don't know the name of, push ups, band exercise, cycling
Day 2 arm/shoulder: barbell curls, ohp, dumbbell curls, lateral raises, cycling
Day 3 legs/abs: deadlift, crunches, bodyweight squats because no squat rack, lower ab exercise I don't know the name of, cycling
Day 4 repeat day 1,2, or 3
Day 5 is same as day 4

Please tell me how bad this is and what else I should so, I've only be working for about 2 months

Right now what I'm doing

Day 1
Squats
Bench
Belt squats
10 minutes AMRAP Pullups

Day 2
Beltless paused deadlifts, timed rest
Incline bench
DB bench
Front/side/rear raises
DB skullcrushers

Day 3
Beltless SSB squats
Bench
Belt squats
Chest supported rows

Day 4
Feet up bench
Deadlifts
DB shoulder press
Low/mid trap raises
Cable tricep extensions

# of sets, reps and intensity vary each week

Based on GCZP

green ones are the day's main lift (3x5)
purple ones are secondary (3x10)
anything below the red line is optional (usually do 2 of them, but it depends on how tired I am each day)
pretty much never train to failure so I don't fuck up recovery
please r8 h8 masturb8

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A:
Monday:
Squat 3x5
Bench 3x5
Chinups 3x9
And a bunch of forearm exercises I don't want to list

Wednesday:
Squat 3x5
OHP 3x5
Bench 3x5
Pullups 3x8
Same forearm stuff

Friday:
Squat 3x5
Bench 3x5 (reduced weight for recovery)
Deadlift 1x5

B:
Monday:
Squat 3x5
OHP 3x5
Bench 3x5
Chin up 3x9
Forearm shits

Wednesday:
Squat 3x5
Bench 3x5
Pullups 3x5
Forearm shits

Friday:
Squat 3x5
OHP 3x5
Deadlift 1x5

I cycle the A/B weekly. For pullups and chinups, Ill add weight once I can do 10.

AxB weeks, progressive overload
A:
MWF
Chest, biceps, triceps, abs
TTh
Shoulders, back, legs
B:
MWF
Shoulders, back, legs, abs
TTh
Chest, biceps, triceps

Cardio on weekends

Push:

> Bench Press 5x5
> OHP 5x5
> Incline Dumbell Bench 3x8-12
> Seated Dumbell Military Press 3x8-12
> Dumbell Flies 3x8-12
> Tricep-Pushdowns 3x8-12 SS Lat Raises 3x15-20
> Skullcrushers 3x8-12 SS Lat Raises 3x15-20

Pull:

> Deadlift 5x1
> BB Row 5x5
> Lat Pulldowns 3x-8-12
> Cable Rows 3x8-12
> Facepulls 5x15-20
> Hammer Curls 4x8-12
> Curls 4x8-12

Leg:

> Squat 5x5
> Romanian Deadlifts 3x8-12
> Leg Press 3x8-12
> Leg Curls 3x8-12
> Leg Extensions 3x8-12

Cant do proper squat so no leg day since 1 year when I started because long femurs and heels raise very early = knee and hip pain

ABxxABx

A
Bench 5x10-12 / 5x5 alternating
Incline DB Press 4x10-12
Leg press 5x12-15
OHP (standing/seated alt.) 4x12
Machine flyes 4x12
Leg extensions 4x10-12
lateral raises 5x12
Dips 5x10

B
(Deadlift 5x5 but got injured so 1 month break)
Lat pulldown 4x10-12
seated machine row 4x12
Calf raises 5x12
Machine delt flyes alternating with face pulls 4x12-15
Seated cable rows 4x10
Bicep machine 4x12
Hammer curls 4x12

not gonna rate others because im not that experienced

what do you think?

I recently started GCZLP and have everything sorted out except figuring out which exercises are T2 and T3, and how many to add

was gonna ask on a qtddtot but there's no on the front page
so what's the best workout I can get on a 3 day a week program?

Ehmmm.. read the sticky?! wtf

literally SS. Especially if you don't have that much time either, the workout takes like less than an hour to finish.

>Monday
Bench 5x5
Incline Bench 5x5
Lat raises
Skullcrushers
>Tues
OHP 5x5
Barbell row
Lat pulldown
Curls
Squat
>Weds
OHP 5x5
Bench 5x5
Incline Bench 5x5
Lat raises
Skullcrushers
>Thurs
Deadlift 5x5
Lat pulldown
Barbell rows
>Friday
Bench 5x5
OHP 5x5
Incline Bench 5x5
Curls
Lat raises
Skullcrushers
Squat

You don't make a better beginner program than people that do nothing but train beginners. Do SS or GSLP I can smell your twink ass from here you triple digit total having dyel faggot.

>people are still doing shit tier programs with 40 exercises 6 times a week like its 2012

Mon
Squat 5×5 (90%)
Dead 1x5
Tues
Ohp 5x1
Bench 5x5 (90%)
Chins 3/
Curls 3/20
Th
Squat 1×5
Barbell row 3/5
Hypers 3/10
Fri
Bench 1x5
Press 5x5 (90%)
Chins 3/
Curls 3/20

>still doing
>weak enough to make progress doing 5x5 every week

I only have dumbbells for weights. Legs are for fags

A (chest, triceps)
Dips
Weighted pushups
Db bench press
Chest fly
Db Skull crushers
min weighted planks

B (back, biceps, forearms)
Pull ups
Chin ups
1 arm db rows
Bicep curls
Palm down wrist curls
Palm up wrist curls
Weighted crunches

C (shoulders)
Db Shoulder press
Shrugs
Rear delt raise
Left Side planks
lateral raise
Right Side planks
Front delt raise

>reps, not increases in weight, are what drive progress
Advanced lifters can even do 5x5. They can accumulate volume for the first three weeks of the month and then have an intensity week. Read ppst.

>being able to add 5lbs a week
>not weak

Other thread deleted it seems.
A:
Squat 3x6
OHP 3x8
Lateral raise 3x10
Reverse machine fly 3x10
Tricep rope pulldown + db curl + hammer curl superset ((10+8+5)×5)

B:
Bench press 5x7
Inclince bench 3x7
Machine fly 3x10
Pullups + wide dips superset 3x7
Seated cable row 3x10
Lat pulldown 3x10
Traingle pulldown 3x8

What should I change? Volume getting very hard while cutting. Already removed 2 squat sets and other leg exercises, thinking of making the bench 3 sets.

PSA: We can't help you with your programs if you don't include your years lifting, bodyweight, and current powerlifting total. This helps gauge what level you are. Beginners should not be running a 10k volume PPL.

It was ok until GVT, which is too much for most natties (some people are natty believe it or not), and not everyone is overly concerned with hypertrophy so "bodybuilding routing" doesn't fit for personal goals. Everyone does do the same shit for the first two years though, the strength base is not a meme.
>SL
SS is superior. GSLP is superior to both.
>Madcow
fine.
>5/3/1
Too low volume, BBB is good at this point. After that if you are powerbuilding 5/3/1 forever variants are decent.
>GVT
I can't stress how bad GVT is in general but especially for natties. The 10x10 concept was a nice round number not by accident, but because they discovered rounds and were trying to figure out how to use the extra recovery capacity. It's a failed experiment. 4/10 at best for roiders. There is better shit out there.

Monday: Yoga

Tuesday: Crossfit Metcon

Wednesday: Rest

Thursday: Mobility WOD

Friday: Hot Yoga

Saturday: Step machine 20 minutes

Sunday: Rest and cheat meal

oh yeah, and your fucking goals help too. Someone trying to hit a 2k PL total is not going to have a routine remotely similar to someone trying to be the next mr. universe.

weak bait 2/10 for response

Push:
flat bench 3x8
alternating incline/decline dumbbell press 3x8
tricep overhead 3x8
cable flys 3x8
Ohp 3x8
forward and lateral shoulder raises 2x8 each arm

Pull:
Cable rows 3x8
ez bar curls 3x8
lat pull downs 3x8
chin ups (till I cant anymore because I'm still a lil tubby)
dumbell hammer curls 3x8
facepulls 3x8

Legs/abs:
good mornings 3x8
squats 3x8 or deadlift 3x8
calf raises 3x8
leg curl 3x8
planks 30 mins or till failure
crunches or side planks till failure

and plenty or cardio and boxing.

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Quick warm-up (maybe a 10 minute traverse, or 10 minutes of climbing V0s and 1s resting only to chalk)

V3, V3, V3, V3, V3
V4, V4, V4, V4 The goal here is to work on skills

V5, V5, V5 Try to flash

V6/7, V6/7 Projecting/limit bouldering (alternate between the two depending on psyche level/goals). Don't exceed 15-20 attempts total.

V3, V3, V3
V2, V2 Cool down

What a stupid hobby.

Best one here

I was doing SS for 2+ years now and have stalled for about a year, albeit I'm constantly cutting weight and have never lifted + bulked.

I think I need a new program because I don't even look like I lift and I'm not progressing. Any decent intermediates

Me again
8 months lifting, lineal progression has stopped and this is my first intermediate program. 5'10 80 KG

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says the lifter

>Mon, Wed, Fri
Bench, OHP, Squat
>Tue, Thu, Sat
DL, pullups, bicep curls

Everything else is a meme

>implying anyone on Jow Forums lifts

>Mon, Wed, Fri
deadlift, OHP, tricep pushdown, preacher curl, lat pulldown, cable row, shrug, 30 mins cardio

>Tues, Thurs, Sun
squats, bench, machine crunch, preacher curl, shrug, high cable fly, low cable fly, 30 mins cardio

You're doing it right, but I worry about your lack of bench. I'd replace a push press with a bench or figure out how to at least throw it in on your volume day. Actually one of the cleanest early intermediate programs I've seen in awhile.

Out of curiosity, why push press over just ohp?

This. I come here to convince fat retards to starve themselves and cause malnutrition/kidney failure in /fast/ threads.

- 10 min warmup/mobility
- 40-50min lifting maximum
- Work in the 8-10 range, if 8/8/8 reps achieved up the weight, first two sets should be about 1-2 reps off fail, last set is full intensity to fail i.e. can't get up out of the squat and have to dump the bar.
- LISS is a run, HIIT is either sprints or a weighted rate of force development circuit for 10min.
- Pay attention to how I feel, if I'm not recovering good that week I might do 2 sets for accessories where otherwise I'd be doing three, and I might sub out some lifts for others as I feel necessary.
- Always try to PR, always try to progressively overload. Always train to failure on at least 1 rep and make sure others are still high intensity. Always look to add weight, and reps on to fail sets.
- Deload when can't achieve necessary reps, or when I feel my gains have been made by sacrificing form or by compensating.
>MON
Squat - 2x8, 1xfail, 1x immediate 70% dropset if I'm feeling it
Bulgarian split squat - 1x 75% working weight for reps, 2xfail
Suitcase deadlift - 2xfail (usually to safe form fail)
Landmine oblique twist/tic-toc - 2-3x1 minute
Hanging leg twist raises x 1-2
>TUES
Landmine shoulder press or Bench - 2x8, 1xfail, dropset as above
Pullups, weighted - 3xfail
Barbell-Row from the bench 2-3xfail
Ab-wheel & leg raises 3-4xfail
LISS or HIIT
>WED
Squat - 1xfail
Bulgarian Split Squat - 1x75%, 2xfail
Suitcase deadlift or Lunges or any lower body I feel like - 2-3xfail
Landmine oblique twist 2-3x1 min + hanging leg raises 1-2xfail

Continued

>THURS
Bench or Landmine shoulder press - 2x8, 1xfail
Farmers walk, Hex bar - 2xfail, single handed 1xfail each side
Ab-wheel, other direct ab shit
LISS or HIIT
>FRI
Hex deadlift - 2x8, 1xfail, dropset if feeling it
Pullups, weighted - 3xfail
Suitcase deadlift - 2-3xfail
Landmine oblique twist, leg raises, abwork
>SAT
Bench or Landmine shoulder press - 2x8, 1xfail, dropset
Pullups, unweighted - 3xfail
Farmers walks - 2xfail, 1xfail one handed, both sides
Ab-wheel, other abs shit
>SUN
HIIT

Single leg training with dumbells then, faggot

Checked. Got my new routine.

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>but I worry about your lack of bench
Why? I'm not a powerlifter

OHP
Barbell Row
Seated OHP DB
Curl
Lateral Raises

Deadlift
Squat
Calf Raises
Abs

Bench Press
Pendlay Row
Inclined Bench Press
Reverse Curls
Triceps Extensions

Is this good or i'm retarded?

What level of lifter are you?

Rate, T1 and T2 follow a GZCL rippler progression
Current lifts are 1/2/3/4 for 5 reps

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What level of lifter are you? Routine means nothing without it? Don't just give me your reps; do you still progress every workout? Every week?

Not sure...I'm not green man yet

Please say 1 or 2 words or insults to my PPL variation:
is this enough upper body volume?

Im 6'2 209lbs
1 year of lifting
stats are 3 / 1 / 1,5 / 1 (in pl8s for DL/squats/bench/ohp)

What? How long have you been lifting?

>squatting as much as you OHP
is this a joke?

Because you are neglecting pec development and overall CNS stress accumulation by only doing press. There's a reason the big 3 are sbd. ohp is underrated as all fuck, don't get me wrong, but you can't just ignore bench completely or you miss gains. It's like just not squatting. Give it at least 1 day a week as a press accessory with decent volume and I think you will see why after a few weeks.

Why do you squat? You aren't a powerlifter. Why do you deadlift? You aren't a powerlifer.

Around 10 months. Today I hit lmao1pl8 OHP but only for 2 reps.

I get what you're saying, but practical programming says that Dips are better than Benching for chest
The biggest problems are
1. too much fluff
Why do you need OHP and seated dumbell OHP in the same day? If you're OHP is on decent volume then it's unnecessary
2. volume
Why do you only squat once a week? Tat's the only actual leg exercise you do and it's only once a week. Every body part should be hit at least twice a week. If you just want to look good then you can do Chins + Dips which are more more functional than shit like curls and triceps extensions while also being much better at building strength and time/energy efficient

posted form checks already but didnt really help me. my heels are always raising bringing the weigth to my forefoot which i guess is the reason for making my knees and hips hurt for several days
i have tried stretching for several weeks but it never really helped

How old are you?

Everyone preachin good or bad, I'm just a skelebro tryna make it.

6"
130lbs
Routine is bodyweight progressions as I'm looking mainly for aesthetics and mobility.
Any Calisthenics bros out there?

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i do this every time i'm in the gym, which is 3-4 times a week. this takes a little more than an hour to get through.

2 x 12 pull ups, 1 x failure
2 x 12 chin ups, 1 x failure
3 x 20 push ups, 1 x failure
3 x 8 ohp
3 x 6 goblet/front squats
3 x 5 deadlift

only doing goblet or front squats because my mobility is terrible, and cannot do a proper squat with good form. i'm trying to work on this, but it has proved to be much easier said than done so far.

4 day TM

Push press 3x3, bench 5x8, pull up 5x8
Dl 3x3, squat 5x8
Rest day
Bench 3x3, push press 5x8, bb row 5x8
Squat 3x3, dl 4x6
2 rest days

Can recommend

Put me in the screencap

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>DL twice in a week with that volume
Might get too taxing deep into it

It is taxing but the gains are there. I spent almost a year on traditional 3 day TM and only my squat progressed, now I make consistent gains

rate madcow , no accessories

consider this my application for the screenshot
Jow Forumss new standard progression
put it in the sticky

1. I do OHP for strength between 3-5 reps and then seated db OHP for hypertrophy between 8-12 reps.
2. I know is weird to do only squat once a week but my ass and hams became really big because previous routines. I may try some dips and chins.

I did SS, I'm gonna finish The Bridge this week. I wanna start a PPL on Monday. Is the reddit one what I should do? Can you recommend me one please?

Ah a fellow legs and shoulders bro. So good mate.