ROUTINE

Hey what's a good beginner routine that isn't a meme like SS? I want to get aesthetic, not strongfat.

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you're gonna get DYELs telling you to do PPL 6 days a week or some bro split trash. I'm too lazy to spell out why this is bad. Do a 4 day upper lower at most. I recommend GZCLP—just add 1-2 T3 exercises (3 at the absolute most if your recovery is fine) to target weaknesses/aesthetic goals.

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troll post, do NOT do this (hilariously shit) program

Bodybuilding splits are specifically designed to make you aesthetic
Arms
Legs
Rest
Chest
Back
Rest
Rest

SS for 5 months, then switch to PPL. They are a meme for a reason.

just do ppl lol
do lat raises ~5 days a week (3-4 sets per sesh)
do bicep curls ~5 days a week (3-4 sets per sesh)
doing these two exercises alone will make you more aesthetic than everyone who does ss

>Doing anything one day a week.
>making it

Pick one

unsure if trolling, but despite no % voodoo it's basically DUP which has been proven to be highly effective. no i'm not your personal scientific journal—look it up urself

"What's that, you're a novice? Oh here's a complicated fuckin' infographic! Huh? Oh, don't worry - it's DUP! You don't know what that means? LOL NOOB!!!"

>I'm too lazy to spell out why this is bad.
You mean you have no honest rebuttal

if you think that's complicated, you're a brainlet. ngmi.

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thanks for pic, OP. saved

PHUL
Lyle Macdonald's generic bulking routine
Ripped Body novice bodybuilding routine
Aworkoutroutine.com muscle building routine

JUST DO A BRO SPLIT

cringe

The most important thing is to agonize about which beginner program to do

If you're not aesthetic by the time you finish your beginner program, it was a waste of time

I do this and it works for nice newbie gains.
t. lifting for 3 months.
A (chest shoulders):
-DB bench press (3 sets for Liebstandarte)
-DB incline bench press (5 sets for Das Reich)
-Cable flyes (5 sets for Totenkopf)
-DB shoulder press (sitting) (3 sets for Polizei)
-Front shoulder lateral cable rises (3 sets for Das Viking)
-back shoulder lateral cable rises (3 sets for Das Nord)
B (back and arms)
-DB biceps curls (5 sets +dropset for Hitler)
-rolling BB front and backward (3 sets each, 1 minute per set each minute for differt concentration Camp)
-triceps pull down
-BB rows (5 sets for Himmler)
-DB back row (5 sets for Goebbels)
-Shoulder pull dowm machine (5 sets for Goering)
C (Legs, ABS, Cardio)
-Smith machine (5 sets for Reinhard)
-Dead lifts (5 sets for Eichmann)
-Ahlean SS 6 min ABS workout for his Highness
-Cardio (30 minutes for Eternall Struggle)
Monday:
A
Tuesday:
B
Wensday:
Rest
Thursday:
C
Friday:
A
Saturday:
B
Sunday:
Spend it with yor family

AlphaDestiny Novice Program on OutAlpha. Brilliant program to simultaneously build size and strength. Most of the posts ITT are recommending crappy, cookie-cutter routines that'll just have you running around in circles, never gaining nothing.

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You dumby, you need a strength foundation before you go for aesthetics
how do you expect to build a good body if you can't even lift your body weight

pfft alex himself has recommended other beginner programs. he has good advice in general but his exercises are too memey for beginners imo (except box squats. very good for beginners).

Based. Don't forget to shower afterwards with soap make from Die Juden.

Lift harder pussy

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Honestly you'd look best off doing a program that focuses slightly on strength but more on size while clean bulking than SS which is more for strength in the low reps zone.
What program is it?
Pay me $5 to find out at.. jk
West Side 4 skinny bastards.

>say no to bro science
>gives no scientific sources for the workout presented

Nice job faggot.

this is so confusing, everyone is reccomending something completely different. Should I just jump into it instead?

look up greg nuckols' posts re: daily undulating periodization

Yes.
If you fags spent half as much time lifting as they did meticulously planning the first 3 months of their career then maybe the board would be less pathetic.

Just do SS Wichita Falls and add some curls at the end of each session.

ok will do thanks

Critique please. I only have a barbell and 55lbs of weights available cause i train at home. It is what it is.

Is there something i should include?

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Yes, you should include progressive overload

Whoa

You should start with just a couple sets of each and slowly ramp it up over a few weeks.

You're gunna get very sore and 4-5 sets is too much for an absolute beginner.

When a certain volume stops making you sore at all, add a set.

reddit's linear ppl was good. went from barely benching the bar to 1pl8 in like a month and a bit?

As long as you have

Vertical push
Horizontal push
Vertical pull
Horizontal pull
Hip hinge
Knee extension
Side/rear delt

Then your pretty set

Push/pull 3x a week each with added squats and leg press added in. Hits every muscle group 3x a week, much better than shitty 2x a week. I eat 3200 a day

Came to post this.
OP, you should run SS or GZCLP or whatever other program you hear for 4-8 weeks. If you don't like it, switch over. As long as you're beginner, eat/rest accordingly and stick to the program for said time, you'll see improvement.

I ran SL5x5 and ditched it for GZCLP because i was bored as hell up to the point of skipping gym days.

>Hip hinge
People still fall for this shit lmao. Like bro, where in any natural movement are you just bending over and picking stuff up?

Don't fucking tell them good shit

The AWR beginner one? Or the upper lower one?

is madcow 5x5 a meme, i feel like im not doing enough

ohp
bench
Squat
Deadlift
3-5x5

triceps extension with dumbbell from behind neck
bicep curls
lat pulldown
3-4x8-12

every other day

add chin ups pull ups when you can do them