Routine thread

JP is a Jew? Wut?

he is not, he stated several times in his speeches/podcasts that he doesnt like jews.

Squat 3x3
Press 4x3
SLDL 3x5
Chin Ups 3xF

Front Squat 3x3
Incline Bench 4x3
Deadlift 1x3
Chin Ups 3xF

AxBxAxx
BxAxBxx

I'll go with this rutine once I come back to the gym( injury)
Taken from Arnold's book .beginner's program

Attached: Screenshot_20190921-084540_Google PDF Viewer.jpg (720x1480, 197K)

Even numbered days:
LFP 3x4
DD 4x4
LRL 1x5
TE 2x5
PR 3x3

Odd numbered days:
ER 2x5
DR 4x4
LRL 1x5

Every sunday is my running day

>Arnold
yikes
Do SS

A:
Squat: 4x5-10
OHP: 4x10
Lateral raises: 4x12

B:
Bench: 4x5-10
Chinups: 4x5-10
Rows: 4x5-10

c: Cardio

AxBccAx BccAxBc etc

1/2/3/4(dont diddy lift anymore) for reps.

A
Bench 3x5
Squat 3x5
Row 3x5

B
Press 3x5
Deadlift 3x5
Chin-up 3x5

AxBxAxx
BxAxBxx

Lifting for a month. Anything I should add to this?

Arnold was in gear when he made this program, doing this natty (and actually doing it, not half assing it) is a guaranteed way to overtrain and burn out.

dont forget your cardio.

cardio is a meme

"cardio is a meme" is a meme

I'm doing this one three days a week:
Sqauts 3x8
Deadlift 3x8
Bench press 3x8
OHP 3x8
Pull ups 3x8
Dumbbell tricep extension 3x8
One arm preacher curls 3x8
Your opinion anons? Feel free to shit on me

Day 1 - Legs:
-Squat
-Leg curl
-Leg extension
-Leg curl
-Goblet squat (optional, if not tired)

Day 2 - Pull
-Deadlift
-Facepull
-Barbell bent over row
-Pull up
-Barbell curl

Day 3 - Push:
-Barbell overhead press
-Lateral raises
-Flat barbell bench press
-Dips
-Close grip bench press
-Tricep pulldown (optional, if not tired)

Day 4 - Rest

Day 5 - Repeat Day 1

Day 6 - Repeat Day 2

Day 7 - Repeat Day 3

you are probably VERY weak because you wont be able to push/reach any solid numbers with that amount of volume. You should cut 1/2 of the excercises and spread them over 2 days and go hard.

That's actually pretty alright, very similar to what I do myself.

How long have you been lifting? That's way too much squat and deadlift volume, once you hit the decent weight you're gonna crash. Not to mention that you're doing pretty much all major compounds every single day and they're gonna affect each other.
Why not use something like SL 5x5 or Ivysaur?

>sending this picture to your own father

hm

lol this is retarded

jordan is her father, he literally saw her naked. :)

A
Squat 4x3
OHP 4x6-8 70% SS Chins 4x12
DB Bench 4x8-10
Curls 4x10-12 SS Lateral raises 4x8-10

B
OHP 5x3 +AMRAP 70% SS Chins 5x12 +AMRAP
Squat 4x6-8 70%
LTE 3x8-12
GHR 3x8-10

C
Deadlift 1x3 + 2x3 85%
Bench 3x3 + 2x6-8 75% SS DB Row 5x8-10
Front squat 5x3
Curls 4x10-12 SS Lateral raises 4x8-10

Progressing by adding weight weekly to the strength sets and reps to the volume stuff, and then upping the weight on those sets as well. Does the volume seem sufficient for hypertrophy?

PULL (1)
5x5 Deadlifts | 80kg | 300sec
5x10 Hyperextension | 10kg | 60sec
3x8 Lat Pulldowns | 52.5kg | 180sec
3x8 Seated Cable Rows | 47.5kg | 180sec
5x20 Face Pulls | 7.5kg | 60sec
4x12 Dumbbell Curls (single arm) | 12kg | 90sec
4x12 Hammer Curls (single arm) | 8kg | 90sec

PUSH (1)
5x5 Bench Press | 70kg | 300sec
5x10 Chest Press | 45kg | 60sec
3x12 Shoulder Press | 22.5kg | 180sec
3x12 Incline Dumbbell press | 16+16kg | 180sec
3x12 Triceps Pushdowns | 25kg
SS 3x20 Cable Lateral Raises | 2.5kg 90sec
3x12 Overhead Triceps Extensions | 17.5kg
SS 3x20 Cable Lateral Raises | 2.5kg 90sec

LEGS
5x5 Squat | 80kg | 300sec
5x10 Squat | 45kg | 60sec
3x12 Leg Extension | 45 | 120sec
SS 3x12 Leg Curls | 50
3x12 Leg Press | 100kg | 120sec
5x12 Calf Raises(Leg Press) | 120kg | 60sec

PULL (2)
5x5 Bent Row | 70kg | 240sec
5x10 Seated Row Machine | 70kg | 60sec
3x8 Lat Pulldowns | 52.5kg | 180sec
3x8 Seated Cable Rows | 45kg | 180sec
5x20 Face Pulls | 7.5kg | 60sec
4x12 Dumbbell Curls (single arm) | 12kg | 90sec
4x12 Hammer Curls (single arm) | 8kg | 90sec

PUSH (2)
5x5 Shoulder Press | 47.5 | 300sec
5x10 Shoulder Press | 20 | 90sec
3x12 Bench Press | 50 | 180sec
3x12 Incline Dumbbell Press | 16kg | 180sec
3x12 Triceps Pushdowns | 25kg
SS 3x20 Cable Lateral Raises | 2.5kg | 90sec
3x12 Overhead Triceps Extensions | 17.5
SS 3x20 Cable Lateral Raises | 2.5kg | 90sec

no wonder you are weak lol

>tfw subscribed to his podcast to listen to his bomb-ass lectures like the psychosocial breakdown of the Old and New Testaments before he became seriously famous (pre-Vice smear-attempt, pre-Newman interview, etc.).
>tfw his podcasts was straight-to-the-point: 30 second intros where some soft-spoken male rando welcomes you with classical music playing then straight into the lecture.

>Now his intellectually-boring daughter Mikhaila leeches off her Father's fame like a shameless coattail-hanger being his manager.
>Podcast intros are now like 7-10 minutes long with her talking most of said intros.
>Shoehorns her boring shit and stuff about herself in recent days/weeks that no one gives a fuck about before talking about what her Dad is doing.
>Podcast intros now also have to have ad-reads that she does: obvious af she herself signes up with the sponsors to squeeze out more money when he makes enough via donations, lectures, book sales, and etc..

Dude, I hate his daughter increasingly cause of this shit. Like, I have so much more respect for his son even though all I know about him is that he's married but at least he's trying to live outside their father's shadow.

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178cm 66kg, can't do much more

you will stay that weak if you keep going with that amount of volume.

Damn, that's sad? I also started watching Peterson before he got famous but I stopped around the Newman interview.
His old lectures are still the shit though

Rate my weekly routine, lads.

Monday:
Deadlift ~140 kg, 7x3
Bench press ~80 kg, 7x3

Tuesday:
Clean and front squat ~80 kg, 7x3
Clean and strict press ~55 kg, 7x3

Wednesday:
Chess club (lecture)

Thursday:
Chess club (tournament)

Friday:
Back squat ~140 kg, 7x3
Weighted chin-ups ~10 kg added, 7x3

Saturday:
Clean and push press ~70 kg, 7x3
Pendlay rows ~80 kg, 7x3

Sunday:
Rest day

Man, no kidding. She is so fucking annoying

I understand that but i want a good looking physique (something like ottermode) and not bloatmax to oblivion.
If i were 190cm+ that would be another story

stay gay, faggot.

but i like girls

you could probably get by with higher volume, maybe a few sets of accessory work?

My routine:

A:
Squat heavy 3xF
Squat light 3x10

Bench heavy 3xF
Bench light 3x10

Row heavy 3xF
Row light 3x10

B:
Deadlift heavy 3xF
Deadlift light 3x10

OHP heavy 3xF
OHP light 3x10

Weighted pullup heavy 3xF
Lat Pulldown light 3x10

Alternate A and B every other day, the heavy sets are usually at my 5rm, but I do deadlifts at my 3rm

>push/pull/legs split with only one leg day
>a shit-ton of different exercises for the same muscles every day
>useless machine work
>seated work

2/10, you should be doing more squats.

Is my routine retarded?
I can go to the gym only on weekends

Saturday
Bench press
Incline chest press
Chest butterfly
Triceps pushdowns
Lateral raises

Sunday
Squat
Bb rows
Cable rows
Hammer curls
Bb curls

Tuesday
Pullups at home

Thursday
Pullups at home

The point is to get as much effective work done in as little time as possible. Maybe I could get the volume up a little bit, but that would either mean more sets (could work, maybe 8 to 10 sets?) or lower weight with more reps.

Once I get my cleans sorted out, I can probably go quite a bit higher on the front squats. Or just do them from a rack, but I want to get the heavy cleans in.

Day A
squat 3x5 @75%
bench 3x5@75%
dead 1x5@75%

Day B
front squat 3x5@75%
ohp 3x5@75%
hip thrust 3x5@75%

AxBxAxx
BxAxBxx
Add 5-10 lbs each week
Deload after 4-5 weeks

If you have limited time in the gym, you should probably go for heavy compounds, since they'll give you the most gains per time spent.

but honestly, you can't take an hour out of your day on weekdays? you're not gonna really be able to progress while lifting only two days a week

Definitely don't decrease the weight for more reps. If you're progressing fast enough and hitting your goals then don't switch things up.

Personally I don't really get the stimulus required to really progress if I'm not totally drained after a workout. That's why I do 3x10s of around 60-70% of my 1rm.

OK gotchu senpai

PPL

Push:
4x8 Incline Bench
4x12 Cable Flys
3x5 weighted Dips
3x8 OHP
5x15 Lateral Raises
4x20 Facepulls
3x15 Tricep Superset hitting all heads with 3 exercises

Pull:
4x8 Weighted Pullups
4x8 Pendlay Rows
3x12 Lat-Pulldowns with Chinup Grip
3x12 Cable-Rows
4x20 Facepulls
3x8 Hammercurls
4x15 Incline Curls

Legs:
3x5 Frontsquat
5x15 Legpress
4x15 Legcurl
3x15 Glute Ham Raise
3x15 Obliques

"Restday":
4x12 Shrugs
3x Farmerwalks
3x15 Neckcurls+Extensions
+ Loads of Shoulder Physio work

its just phraks gslp with accessory. someone here said just divide the accessroty to ppl.

been doing it for months and seeing results. but is there a way to shorten this?

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I'll let you know that seven heavy triples on big barbell movements is quite a bit of volume. Counting total weight moved, 7x3 should be close to identical to 5x5 or 3x10, so the volume shouldn't really be an issue. As for the exercise selection, they are chosen to hit every muscle in the body each workout with as few exercises as possible.

I’m doing something similar, but I can fit 8 exercises into less than an hour by using rest times to alternate between non-compound lifts. Actually, these days, my workouts are getting to be over an hour which is way too long.

ABA BAB
A Day:
Overhead Press - 3 x 5+

Lat Pull Down - 3x10-12
With
incline Bench 3x10-12

Row 3 x 10-12
With
Lat Raises 3x20-25

Squat 3 x 5+

Crunch Machine 3x12
With
Captain's Chair Knee Raises 3x15+

B Day:
Bench Press - 3x5+
With
DB Curl - 3+x10

Triceps Cable Extension - 4x12-15
With
Upright Cable Row - 4x12-15

Deadlift 3x5+

Crunch Machine 3x12
With
Captain's Chair Knee Raises 3x15+

I'm following greyskull, adding barbell row and curls on bench day along with chinups and face pulls on OHP day. Is there anything else I should add, or is this fine for the first couple months?

My numbers are:
Squat 60kg (1pl8lmao)
Deadlift 80kg (1.5pl8)
Bench just reached 1pl8 on the first set but failed the second
OHP 35kg
Pull ups with body weight, this morning i weighed 71.7 kg at 173cm and im 19, and im cutting, pls help me to improve my self, im always been lifting on and off, but this time im doing it seriously since about April

Just go for Stronglifts 5x5. It's what I used to do when I was a novice, and it served me pretty well.

Doing stronglifts as a beginner with dyel lifts, how long to reach 1/2/3/4?
Currently 5'11 76kg with a 68kg squat, a 70kg deadlift and a 40kg bench all for 5 reps

You should hit those numbers after a year, if you stick with it.

Kettlebell swings, 60lbs, 25x20.

>JP became addicted to xanax due to his wife being diagnosed with terminal cancer
>she is making a recovery and he checked into rehab.

dude has been having a rough time lately

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it took me like 2 years but I'm kinda retarded. that was years ago though
hopefully this time the muscle memory thing isn't a meme and I can get there by early next year.

Currently at

180x6
230x8
255x8
115x8

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You need to get on a program, just doing every single compound every session is not a good idea, that's way too much volume and your body won't be able to progress under so much pressure. Just pick a simple beginner program with peridozation from people who know what they're doing. SL 5x5 has a great app to help you with progression as well and you can find Ivysaur in "Personal Training Coach" app. You can add your isolations to their compounds as well if you want more, it's fine

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I'm not an expert, but this looks very focused on the upper body, perhaps overly so. Squat and deadlift alternating between days, bench and OHP every day? Stronglifts 5x5 seems better, to be completely honest.

MONDAY: 6am up
WO #1: squats, bench, pull-ups, chest isolation. swim, wind sprints, study, learn, craft, write.
WO#2: squats, OHPs, deadlift, pull ups, isolate abs.

do this every weekday expect change up isolations: tues=back/shoulders
weds=arms
thurs=legs
FRIDAY: recovery calisthenics, lots of stretching, sword/knife/weapon training, firearm training, reading and study. nighttime rolls around, party, cut loose, hang with pals.

Saturday: easy jog for recovery, spend time with family. maybe, maybe not party again, smash some box, sleep.

Sunday: church, community volunteering, senpai time, stretch, shoot some guns, read, sleep.

REPEAT

Read Starting Strength and PPST, even if you don't do the program.

oh yeah you can mix up the wind sprints or swimming with Combat sports too, i like to do wrestling, boxing and jewishjitsu.

>Squat and deadlift alternating between days
It's perfectly fine
>bench and OHP every day
The goal is to push your progression on them.
You can google "Ivysaur reddit" there's a thread from a guy who made it, he adresses the issues you might have with it. Imo the main problems with it is that it's way too much pushing(so facepulls every session are pretty much mandatory if you don't want to fuck up shoulders), 90% x8 is too much, better drop it to 80% and progression can be confusing to calculate. SL 5x5 is good as well and it's easier to understand, just pick whatever you prefer, there's not much of a difference. I personally picked Ivysaur because i like changing rep ranges

I'm doing this based augmented Stronglifts split that adds extra arm works. Feels great, why would I ever need anything else frens?

A:
Squat 5x5
Pendlay rows 5x5
Bench press 5x5
Weighted dips 3x10
Barbell skullcrushers 3x10

B:
Squat 5x5
OHP 5x5
Deadlift 5x5
Weighted pull ups 3x10
Barbell curls + DB lat raise superset 3x10

The man is literally in rehab right now because he is addicted to sedatives

How long do you rest between big compound movements? Squatting after deadlifting must be taxing on performance.

You don't get it. Anyone who isn't perfect is a faggot or shill or some sort and must be ridiculed mercilessly by all from the safety and comfort of anonymous image boards.

>capn crunch machine
>gonna make it

Might as well right the fucking book yourself