PYR - Post Your Routine Thread

one minuss is that its very long time per workout 1,5-2 hours

Poorfag here doing a modified PHUL in a shitty gym without adjustable barbells until I can finish getting out of debt and upgrade to a better gym. Not counting warmup sets.

Day 1:
Hammer chest press 5x5
Hammer pulldown 5x5
Hammer overhead press 5x5
Wide grip seated cable rows, focusing on rear delt 5x5
Superset cable hammer curls and cable skull crushers using the rope handle 5x8
Superset straight arm pull downs and face pulls with rope handle 4x10
Lat raises 4x12

Day 2:
Leg press 5x5
Oblique twist machine 4x8
Leg curl 4x8
Weighted crunch machine 4x8
Back extension 4x12

Day 3:
Cardio at home - mostly jump rope and heavy bag

Day 4:
DB bench 5x8
Standing Arnold press 5x8
Lat raise 4x12
Superset bodyweight chins and dips 5x8 (I plan to buy a belt to add weight when I can afford to)
Reverse flies 4x12
Superset cable hammer curls and cable skull crushers using the rope handle 5x12
Superset straight arm pull downs and face pulls with rope handle 4x10

Day 5:
Leg press 5x8
Oblique twist machine 4x12
Leg curl 4x12
Weighted crunch machine 4x12
Back extension 4x12 (this one is the same both days because it can't go heavier)

Attached: 1238546088561.jpg (518x889, 63K)

Also, I do a half hour on the rower or elliptical after lifting. That's usually about 40 minutes of lifting on upper days, 30 on lower.

P/P/L/P/P/Rest/Rest

One big lift per day (the first and also the heaviest of the workout).

Based or not?

Day 1 - Push
-Incline Bench
-Dumbbell Fly
-Triceps Extensions
-Lateral Raises

Day 2 -Pull
-Deadlift
-Lat Pulldown
-Unilateral Row
-Hammer Curls

Day 3 - Legs
-Squat
-RDL
-Unilateral Leg Extensions
-Unilateral Leg Curl
-Calf Raises

Day 4 - Push
- OHP
- PushUps
- Skullcrusher
- Facepull

Day 5 - Pull
-Chin Ups
-Cable Row
-Pullover
-Barbell Curl

It's decent I feel like I made better gains doing a brosplit honestly

What are you currently running and how's it going for you

post body

Coolcicidas PPL is goat

this is what i started off with for a little under a year (with a 2-month break because a past injury flared up). made a lot of gains for sure (and weight loss, but i was cutting so that was the goal) but keep in mind this is my first routine so noob gains are expected. lots of volume so i get yelled at for that every time i post it. but i liked it for sure. started plateauing so looking for something new. everybody seems to like the OP routine so i'm gonna try that for a few months

>at work, can't post body so don't ask

>Monday: Chest/Bicep/Calves
Bench 5x8
Dumbbell press 4x8
Dumbbell flyes 3x8
Close grip bench 4x8

Barbell curls 4x8
Close grip curls 4x8

Standing calf raise 4x12
Seated calf raise 4x12

>Tuesday: Legs/Abs
Squats 5x8
Leg press 4x8
Leg extension 4x8
Leg curls 4x8

Straight leg lifts 4x12
Bent knee leg lifts 4x12
Incline sit-ups 4x12

>Thursday: Back/Calves
Lat pulldowns 4x8
Reverse barbell rows 4x8
Dumbbell rows 4x8
Barbell shrugs 4x8
Rear shrugs 3x8

Standing calf raises 4x12
Seated calf raises 4x12

>Saturday: Shoulders/Triceps/Abs
Rear OHP 5x12
OHP 5x12
Bent over laterals 4x12

Nose breakers 4x8
Dips 4x8
Tricep pushdowns 4x8

Straight leg lifts 4x12
Bent knee leg lifts 4x12
Incline sit-ups 4x12

Is 3x5 bench enough volume for hypertrophy?? I'm more focused on getting big and aesthetic than strong.

Can I modify OP routine to like 4x10 for dem gains?

post body at home

Since this is a routine thread, I'll ask here. What would be a better style of training if I also want to train MMA 3x a week, something like SS/SL or something like a PHUL routine?

keep the big lifts at 3x5

Can you explain why?

Not tryna be a dick just genuinely tryna learn

they're for strength
the 3x8-12 are for hypertrophy

Is there such thing as too much volume in a routine?

Assuming you’re doing other accessory work and not only bench, that rep range is fine for hypertrophy. Those bigger compound lifts lend well to low volume due to the sheer amount of progressive overload you can do on them.

hanging out with people right after work so no time for that and for some reason people think it's weird when you say "hey brb, gotta take a pic of my body so this man on the internet can see if my routine holds up"
just know it's nothing to write home about but i came a long way from where i started (6'0 170 lbs, 250 when i started, idk bf% but still kind of high)

Pull:
1x5+ deadlifts / 2x5 1x5+ barbell rows (alternating days)
3x8-12 lat pulldowns
3x8-12 seated cable rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls

Push:
4x5 1x5+ bench
4x5 1x5+ OHP
3x8-12 incline dumbbell press
3x8-12 triceps pushdown superset 3x15-20 lat raises
3x8-12 triceps extension superset 3x15-20 lat raises

Legs:
2x5 1x5+ squat
3x8-12 romainan deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises

im trying to get wider shoulders, is this a good setup? its just a very slightly modified reddit ppl
im prettty skinny right now, have been doing this for like 8 weeks so i am pretty toned

also what other workouts should i do to improve my bench cause its garbage

ICF 5X5 good for beginner or no?

Push (chest triceps)
Bench Press
Incline dumbell press (superset with light frontraises)
Flyes(machine or cable never dumbbells)

(Weighted) Dips
rope pulldown
Bar tricep extension

Pull (Back and Bicep)
Deadlift
Pull ups
Lat Pulldowns
Rows
Facepulls

Bicep-curls(dumbbells)

Legs/shoulders.
Squats
Leg extension
hamstring curl
legpress & calves raises

Shoulder press (dumbbells)
lateral raises
Shrugs
Facepulls

6x a week

bump

bump would really like an answer

I know everyone on this damn forum has a routine.

Share them dipshits we all wanna make it

Lifting a bar 3x30 vs 1pl 3x8

What do you think

Posting pretty much what I’m currently doing again just for more feedback

PPL typically 5 days a week

Push 1: Flat Bench, Military Press, Incline Bench, Dips, Lateral Raises, Overhead Extensions,
Push 2: Flat Bench, Military Press, Close Press/Flys Superset, Kettlebell Raises, Kickbacks, Pushdowns,

Pull 1: Deadlift, Pullups, Bent Over Row, Standing Curls, Hammer Curls/Overhand Curl superset, Shrugs/Farmer's Carry superset
Pull 2: Deadlift, Pullups, Wide grip or single arm seated row, Lat Pulldown, Preacher Curl, Shrugs/Farmer's Carry superset

Legs 1: Back Squat, Leg Press, Kneeling Leg Curl, Seated Calf Press, Standing Calf Press
Legs 2: Front Squat, Leg Press, Prone Leg Curl, Seated Calf Press, Standing Calf Press

Tbh I'm back in after over a year so I'm just on SL to get my noob gains plus drop sets on cable extensions and isolation curls to supplement arms

A hybrid PPLPP 5×5×5.
Supplement after with 3 supersets of arms or lightweight shoulder circuit.
Monday Wednesday and Friday. I get in all my cardio with my work 5 days a week.
Sounds boring but my numbers have been rising dramatically after being out of it for a good 3 years. Almost back to 1/2/3/4 for sets.

Attached: IMG_20190627_231735.jpg (948x614, 159K)

Monday-legs
Squats 3x10
Lunges 4x10
Legs extension 3x10
Calve raise 4x10

Tuesday-chest,back
Bentover row 4x10
Flat bench press 4x10
Underhand pulldown 4x10
Straight arm push down 4x10

Wednesday-shoulder,forearm
Over head press 4x10
Dumbell shoulder press 3x10
Lat raise 3x10
Reverse grip curl 3x10

Thursday-biceps,triceps
Barebell biceps curls 3x10
Close grip Bench 4x10
Preacher curls 3x10
Over/under Triceps extension 3x10

Friday-chest,back
Flat bench press 4x10
Underhand pulldown 4x10
Straight arm push down 4x10
Machine flys 4x10

Saturday-biceps,triceps
Barebell biceps curls 3x10
Close grip Bench 4x10
Preacher curls 3x10
Over/under Triceps extension 3x10

Sunday-Off

A: Squat/Bench
5/3/1 sets or 5x10 squat
4xF GHR ss w/ pull-ups
5x10 or 5/3/1 bench
4x12-20 Rows (DB, BB, or T-bar)
2x12-20 DB incline or dips

B: OHP/DL
5/3/1 OHP/5x10 DL or 5/3/1 DL/5x10 OHP
4x12-20 LPD
4x10-15 BB lunges or 2-5x20-30 leg extensions
4x12-20 sets rows
2x12-20 DB incline or dips

C: Accessories + Cardio
4x12-20 sets facepulls
4x12-20 sets cable upright row
3-4x12-20 sets curls ss w/ 3-4x15-25 DB lying triceps extensions or cable pushdowns
3-4x12-20 sets lateral raises
3-4x15-20 sets standing calf raise machine
30+ min cardio

Mon, Wed, Fri:
Squat
Bench
2 of Incline, DB bench (incline/flat), flyes (incline/flat)
1 of db rows or pulldown
Triceps x 2

Tue, Thur, Sat:
Deadlift
Shoulders; 2 of The Press, db press variations, raises
Face pulls
Biceps

Can you explain to me how to warm up and progress on a PPL? I'm gonna start one next week but the template in is very barebones compared to what I ran up until now.

PPLz respond

I do push/pull almost every day, I've taken 6 rest days this month when I had other stuff to do.

Bench/OHP alternating
Db bench/press alternating
Cable flyes
Db/cable Lat raise
Tricep ext

Pull-up/chinup alternating
BB/db row alternating
Cable Lat pulldown
Shrugs
Facepull/delt fly
Biceps

Hanging leg raises most days
Occasionally back hyperextension
The odd glutebridge/deadlift

3 sets for everything.5-6 reps on barbell 8-12 on db and cables

I have big legs and ride bikes all summer so I stop training legs for a while.

Attached: 1560048413333.jpg (762x800, 258K)

Seems pretty autisic the amount of stuff you do but if it's fun and working for you keep it up pal.

A
BENCH PRESS 5X5
OHP 5X5
STRICT CURLS 5X10
FACE PULLS 5X15

B
RAISED DEADLIFTS 3X10/ Paused deadlifta 3x5/ 5X3 DEADLIFT 95%
PULL UPS 3X AMRAP
PULLDOWNS 3X10
MACHINE ROWS 5X10
AxB1xAxB2xAxB3x REST

>20 yrs old
>6'1
>177lbs
>been lifting for a year
I'm thinking about starting simple like this tomorrow - what do you guys think?
Mon - Squat 3x5, Sumo Deadlift 3x8
Legs, Abs (probably mostly bodyweight stuff)

Tuesday - Bench 3x5, OHP 3x8-10
Chest, Arms, Back

Thursday - Deadlift 3x5, Front Squat 3x8-10
Back, Abs

Friday-Bench 3x5, Close Grip barbell bench
Arms, chest

The accessories would be bodyweight mostly

Workout
Power Clean 5x5@(60, 70, 80, 90, 100)%
Push Press 5x5@(60, 70, 80, 90, 100)%
Chin Ups 3xMAX
Push Ups 3xMAX
Leg Raise 1xMAX

2x per week, along with 2 cardio sessions

lol

A day
>3x5 squat
>3x5 chinup
>3x5 OHP
>3x10 dumbell curl
>3x10 dumbell bench
>cable wrist rolls
B day
>1x5 deadlift
>3x5 bench
>3x5 barbell row
>3x10 tricep pushdown
>3x10 facepull
etc
>alternate A&B
>run 2.5 mile @ 6.5mph (9min/mile) both days
>jog on rest days

PLS RESPOND HELP ME IS THIS GOOD?

No

Attached: 86B6BB20-D344-4D4E-B5D4-0D8AED3428A5.jpg (518x363, 36K)

>lol
Babydick

Treadmill cuck

why

Doing this on alternating days. Needless to say I've been making more gainz than Boring but Big
Bench 3x5
Squat 3x5
Ohp/dumbell press 4x10
Barbell row 4x10
Dips 3xf
Ez bar curls 3xf

Ohp 3x5
Deadlift 1xf
Stiff legged deadlift 2x12
Incline dumbell bench 3x12
Weighted pullups 4x6
Dips 3x12
Zottman curls 3x10

Do rear delt work, stretching, abs on restdays

Attached: IMG_20190630_002727.jpg (720x786, 148K)

Looking good. So are you doing some variation of 5 3 1 that you made?

I used to do just boring but big variation 2
For some reason my lifts were weaker then despite getting better recovery and doing less intensity then. I guess not every routine is for everyone.

What you recommend I change about mine?

Nice, but for best gains over-time you'll need 2 volume days (not splitting one in 2, but doing twice the volume you're doing now - it sounds crazy, but you'll be able to progress on ID while keeping the intensity on the 2 VDs lower), and with 2 VDs you might want to throw the accessories on LD or ID, or you'll be in the gym 5 days per week.

For best gains, you should work different rep ranges. At least 3s, 5s, 8s.

Is 5/3/1 for beginners an ok routine to start after a year of lifting? I just finished two months of PPL and am looking to cut down to 3-4 days in the gym. Only thing I worry about is if it's too targeted towards beginners

>Two volume days for TM
lmao wtf

Mon
Squats
Overhead Press
DB Bench
SA DB Row
RDL
Cable Triceps Extension
Abs

Thursday
Deadlift
Bench
DB Shoulder Press
Lat Pull Down
Calf Raises
Curls
Abs

Saturday
Walking Lunge (Slow)
DB Incline Bench (Pause Rep)
Hip Thrusts
Close Grip Pull Down
Glute bridge (High Rep)
Dips
Abs

7 weeks on 1 week off.
weeks go like this:
3x12 3x10 4x8 4x6 5x5 5x4 5x3

My apart building has a room with a bench, adjustable dumbbells, EZ bar, Tricep Bar and enough plates. The plates are too small to deadlift comfortably with tho but I occasionally shill out for a one off gym session to go deadlift. Pretty new to lifting but have been going most days for 1 1/2 month but never had a routine. Made this to start next week. Constructive criticism welcome

>Monday - Chest/Abs

Bench Press 12x3, 8x3, 5x5
Long Lever Plank 45s x3
Bench Flies 8x5
Weighted Crunches 20x3
Dumbbell Pullovers 10x4

>Tuesday - Arms

EZ Bar Curls 12x5 8x5 5x5
Tricep Extensions 10x4
Concentration Curls 10x3
Hammer Curls 12x5 8x5 5x5

>Wednesday - Shoulders

OHP 5x5
Upright Rows 10x4
Dumbbell Shrugs 20x5
Dumbbell Shoulder Press 10x5

>Thursday - Back/Legs

Bent-over Rows 10x5
Squats 5x5
Seated Reverse Fly 10x3
Calf Extensions 20x4
Lat Raises 10x5

>Friday - Arms

Ez Bar Curls 10x3 7x3 5x5
Incline Dumbbell Curls 7x5
Tricep Pushback 10x3
Hammer Curls 10x5

>Saturday - Chest/Shoulders

Bench Press 10x5
Pullup Negatives 7x5
OHP 10x5
Bench Flies 8x5
Upright Rows 12x4

>Sunday - Rest/Run/Muah Thai/Grip Strength

Attached: 1556895655142.jpg (563x1003, 109K)

It's a bro split that has legs once a week; you know what the answer is

I do Muah Thai, Run and cycle so I think I'm good for legs with one leg day. Maybe thinking of adding weighted lunges?

Cycle to uni 15km each way every weekday

Monday:
Calithenics day, stop at my unis straight bars and do bodyweight shit mainly working on FL and muscle ups

Tuesday
Back Squats 5x5
Cleans 3x5
Rdl 12x3
Weighted chins 5x5
Calfs

Wednesday
Bench 5x5
Close grip bench
Weighted dips
Lateral raises

Thursday
Row on the erg, 5000m try and beat last weeks time
Ab shit, fuck tonne of crunches and ab wheeling basically

Friday off

Saturday
Diddlies 5/3/1
Front squats 10x3
Good mornings 10x3
Back rehab stuff

Sunday rest

I like the idea of hybrid athlete training so I'm trying to implement that sort of stuff, not quite crossfit though. feel free to critique/open to improvements

>Muah Thai, Run and cycle so I think I'm good for legs with one leg day.
cardio and resistance training are not the same
>Maybe thinking of adding weighted lunges?
No? Maybe you should squat more

Looking for some criticism. Going to remove a rest day once I get used to the volume.

ABLxCDLx

Push 1 (A)
OHP 3x8
Bench 3x8
Flys 5x12
BD Bench 5x12
Skullcrushers 5x12
Weighted Dips 3x12

Pull 1 (B)
Deadlift 1x8
Pendlay Row 3x8
Facepull 5x15
Shrug 5x12
Curl 5x12
Weighted Chinup 3x12

Legs (L)
Squats 3x8
Straight Leg Deadlift 5x12
Bulgarian Split Squats 5x12
Calf Raises 5x15
Hanging Leg Raises 5x12
Weighted Elevated Planks 5x60s

Push 2 (C)
OHP 3x8
Bench 3x8
Inc Bench 5x12
Lateral Raises 5x12
Skullcrushers 5x12
Weighted Dips 3x12

Pull 2 (D)
Deadlift 1x8
Pendlay Row 3x8
Facepull 5x15
Lat Pulldown 5x12
Curl 5x12
Weighted Chinup 3x12

Genemaxxed routine for mid-20s boomers

If you're in the gym for more than 45 minutes you are fucking up majorly

That's more sets in a single pull workout than I do in an entire week. Retard routine for dyels who think they're gonna get swole doing an enhanced routine and fizzle out after 3 weeks

Attached: module45.png (1200x1200, 401K)

lol post body please

SL. full body is easier to adjust based on your mma schedule.

Frequency > Volume

beginner routines dont matter. just learn the lifts and get used to lifting

ottermode af

what u do for abs besides Celery 24x7?

These threads are autistic as fuck

Attached: 61617835_420413528542605_5876250722537832448_n.jpg (960x629, 36K)

This is my current program using the WS4SB 1 template. I also do 2 days of cardio. I switch my max-effort lifts (bench and squat/deadlifts) every 3 weeks and accessory lifts every 6 weeks. I've gained 15 lbs in 8 months and have dropped to 17% bf.

Attached: ws4sb1.png (649x706, 44K)

I do boxing MWF and want to do some weighlifting. Which routine do you recommend that I can do on Tuesday,Thursday and Saturday?

Attached: 1560440892890.png (461x599, 667K)

Do Arnold's Golden Six routine.

t-nation.com/training/tip-train-with-arnolds-golden-six

Stronglifts + curls&lat raises