import 4.code.options;
import 4.code.about;

class Header{

public void title(){

String fullTitle = "/fit/ - Fitness";

public void menu();

public void board();

public void goToBottom();

public void refresh(a);

class Thread extends Board{
public void RoutineThread(OP Anonymous){

String fullTitle = "Routine Thread";
int postNumber = "48303709";
String image = "1535922455838.jpg";
String date = "11/08/18(Thu)23:22:18";
String comment = "Post and critique";

public void comments(){
if(Anonymous && title=="" && postNumber==48303723 && dateTime=="11/08/18(Thu)23:24:47" && image=="image.jpg")

Day A
Overhead press
Tricep extensions

Day B
Bicep curls

I alternate between these two every day an I'm probably not on a good routine but it's better than nothing and I'm seeing steady results."

if(Anonymous && title=="" && postNumber==48303728 && dateTime=="11/08/18(Thu)23:26:02")

"I'll start:


Lateral Raises

Leg Press
Lunge Variation

Lateral Raises


if(Anonymous && title=="" && postNumber==48303766 && dateTime=="11/08/18(Thu)23:31:39")

Oh and some cardio and abs on rest day if I can be bothered"

if(Anonymous && title=="" && postNumber==48303780 && dateTime=="11/08/18(Thu)23:33:41")

1. Bench Press
3 sets of 6-8 reps (8-7-6)
2-3 minute rest between sets
2. Dumbbell Rows
3 sets of 6-8 reps (8-7-6)
2-3 minute rest between sets
3. Incline Dumbbell Press
3 sets of 8-10 reps (10-9-8)
1-2 minute rest between sets
4. Lat Pull-Downs (Underhand Grip)
3 sets of 8-10 (10-9-8)
1-2 minute rest between sets
5. Lat Raises
2 sets of 10-15 reps (15-10)
1 minute rest between sets
6. Tricep Pushdowns
3 sets of 10-12 reps (12-11-10)
1 minute rest between sets
7. Dumbbell Curls
2 sets of 12-15 reps (15-12)
1 minute rest between sets
1. Romanian Deadlifts
3 sets of 6-8 reps (8-7-6)
2-3 minutes rest between sets
2. Leg Press
3 sets of 10-12 reps (12-11-10)
1-2 minutes rest between sets
3. Seated Leg Curls
3 sets of 8-10 reps (10-9-8)
1-2 minutes rest between sets
4. Standing Calf Raises
4 sets of 6-8 reps (8-7-7-6)
1-2 minutes rest between sets
5. Abs
6 sets of 20 reps
1 minute rest between sets
1. Pull-Ups
3 sets of 6-8 reps (8-7-6)
2-3 minutes rest between sets
2. Dumbbell Shoulder Press
3 sets of 6-8 reps (8-7-6)
2-3 minutes rest between sets
3. Seated Cable Row (Palms Face Palms)
3 sets of 8-10 reps (10-9-8)
1-2 minutes rest between sets
4. Dumbbell Bench Press
3 sets of 8-10 reps (10-9-8)
1-2 minutes rest between sets
5. Dumbbell Flyes
2 sets of 10-15 reps (15-10)
1 minute rest between sets
6. Barbell Curls
3 sets of 10-12 reps (12-11-10)
1 minute rest between sets
7. Skull Crushers (Dumbbells)
2 sets of 12-15 reps (15-12)
1 minute rest between sets
1. Squats
3 sets of 6-8 reps (8-7-6)
2. Split Squats
3 sets of 8-10 reps (10-9-8)
3. Back Leg Curls
3 sets of 10-12 reps (12-11-10)
4. Seated Calf Raises
4 sets of 10-15 reps (15-13-11-10)
5. Abs (Incline sit-up)
4 sets of 20 reps"

if(Anonymous && title=="" && postNumber==48303789 && dateTime=="11/08/18(Thu)23:35:01")

I alternate AArestBBrestCardio every week"

if(Anonymous && title=="" && postNumber==48303905 && dateTime=="11/08/18(Thu)23:47:59")

So you're doing PPPPPPP?

What about rest and legs?"

if(Anonymous && title=="" && postNumber==48303918 && dateTime=="11/08/18(Thu)23:49:01")

That's a lot of volume and detail. Do you have autism by any chance?"

if(Anonymous && title=="" && postNumber==48303935 && dateTime=="11/08/18(Thu)23:50:53")

Sorry I forgot to mention
On Sunday's I just squat and every X day I jog 3 miles."

if(Anonymous && title=="" && postNumber==48303953 && dateTime=="11/08/18(Thu)23:52:32")

Also forgot to mention - always squat on Monday"

if(Anonymous && title=="" && postNumber==48303994 && dateTime=="11/08/18(Thu)23:56:43")

This is a recent routine im trying so im genuinely curious what are the problems with this plan?"

if(Anonymous && title=="" && postNumber==48304034 && dateTime=="11/09/18(Fri)00:02:16")

What are you stats?
Height weight?

if(Anonymous && title=="" && postNumber==48304062 && dateTime=="11/09/18(Fri)00:05:50")

I’m 6’1” 172 lbs. Not sure what you mean by 1/2/3/4"

if(Anonymous && title=="" && postNumber==48304078 && dateTime=="11/09/18(Fri)00:07:36")

Like what's your OHP, bench, squat deadlift?"

if(Anonymous && title=="" && postNumber==48304097 && dateTime=="11/09/18(Fri)00:10:19")

OHP is 135, bench is 120, deadlift is 130"

if(Anonymous && title=="" && postNumber==48304112 && dateTime=="11/09/18(Fri)00:12:14")

">Day 1
Main: Squats, OHP
Acc: Tricep extensions, back extensions, abs, calves
>Day 2
Main: Pull-ups, Rows
Acc: curls, shrugs, calves, abs
>Day 3
Main: Dips
Acc: Incline DB bench press, shrugs, lateral raises, calves, abs
>Day 4
Main: Squats, Rows
Acc: Hip thrusts, reverse curls, abs, calves
>Day 5
Main: OHP, Dips
Acc: Tris, lateral raises, calves
>Day 6
Main: DL, Pull-ups
Acc: Pause/box squats 4-6 reps, hammer curls, shrugs, Calves

Main lifts: 2x5, 1x5+ and instead just 1x5+ for DL.
Accessories: 2-4 sets of 8-12 for most things, 15-25 reps for some.
Calves as seated or standing calf raises, or intervals on stair master.
Some face pulls, back extensions/reverse planks, and planks throughout warm-ups/rests most days.
Some cardio whenever, and mobility/flexibility routine."

if(Anonymous && title=="" && postNumber==48304117 && dateTime=="11/09/18(Fri)00:12:36")

How the fuck is your OHP 135 but you bench is 120? And Deadlift is130?

I hope you're trolling because your routine was so retarded and in such a hard to read layout I'm not even going to help you."

if(Anonymous && title=="" && postNumber==48304126 && dateTime=="11/09/18(Fri)00:13:36")

"I’m 5’11”
A press
A squat
An upper pull
A deadlift

Same but different variations
Add 2.5 each time

Keep track of all my rep PRs and how things carry over using spreadsheets"

if(Anonymous && title=="" && postNumber==48304182 && dateTime=="11/09/18(Fri)00:18:57")

Hey relax buddy guy i use the OHP machine. I dont know what to tell ya those are my stats. Also I ran out of characters thats why it’s so fucked up"

if(Anonymous && title=="" && postNumber==48304189 && dateTime=="11/09/18(Fri)00:20:19")


Got me"

if(Anonymous && title=="" && postNumber==48304192 && dateTime=="11/09/18(Fri)00:20:43" && image=="testmyrainbow.jpg")

This looks like a great routine. What days are you doing AB?"

if(Anonymous && title=="" && postNumber==48304219 && dateTime=="11/09/18(Fri)00:24:21")

Monday - upper body A
Tuesday - lower body A
Wednesday - rest day
Thursday - upper body B
Friday - lower body B

Then cardio on Saturday or Sunday whichever Im feeling most"

if(Anonymous && title=="" && postNumber==48304231 && dateTime=="11/09/18(Fri)00:26:07")

Not trolling my man but hey hey it’s chill"

if(Anonymous && title=="" && postNumber==48304310 && dateTime=="11/09/18(Fri)00:36:11" && image=="Jeffpls.jpg")

3x5 bench press / OHP alternating
3x8 Incline bench press
3x12 Close grip bench press
3x12 Dumbbell shrugs
3x12 Dumbbell tricep extensions
3x12 rope pushdown
3x12-15 lateral raises

1x5 Deadlift
3x5 Barbell row
3x12 Lat pulldown
3x12 Bicep curl
3x12 One armed db row
3x12 Hammer curl
3x12 Preacher curl
3x12 Seated wrist curl

4x5 Squats
3 sets per legx12 Bulgarian split squats
4x2 50 ft farmers walks
3x12 Romanian deadlift
3x12 Seated calf raise
3xF decline crunch with plates if i feel like it
3xF hanging leg raise

Overhead cable tricep extensions and face pulls at the end of every workout, THX JEFF"

if(Anonymous && title=="" && postNumber==48304357 && dateTime=="11/09/18(Fri)00:41:05")

"Alpha Destinys 3 day a week novice routine but less squatting because I fucking hate it";

if(Anonymous && title=="" && postNumber==48304386 && dateTime=="11/09/18(Fri)00:45:08")

where the fuck are the squats and deadlifts"

if(Anonymous && title=="" && postNumber==48304390 && dateTime=="11/09/18(Fri)00:45:48" && image=="routine.png")

"i know this is flawed, would really appreciate feedback";

if(Anonymous && title=="" && postNumber==48304402 && dateTime=="11/09/18(Fri)00:47:12" && image=="2293A5ED-05A1-4E19-A9A8-2161A8D97D3F.jpg")

5’10” 180lbs, lifting for a few months.





SQUATS // 3x8

if(Anonymous && title=="" && postNumber==48304403 && dateTime=="11/09/18(Fri)00:47:17")

"Brad Pitts workout for fightclub:

I add a few workouts to shoulders and replaced running with a leg day

What do you think? Good program?"

if(Anonymous && title=="" && postNumber==48304464 && dateTime=="11/09/18(Fri)00:54:21")

>replaced running with a leg day
replaces the most important part - which is to get lean and not big - what are your goals anon?"

if(Anonymous && title=="" && postNumber==48304500 && dateTime=="11/09/18(Fri)00:59:40")

I'm already pretty skinny so I figured I could skip some cardio.

I should start running at least once a week but I'm procrastinating."

if(Anonymous && title=="" && postNumber==48304516 && dateTime=="11/09/18(Fri)01:00:41")

I mean look at Zyzz. He never did cardio but he looked pretty lean."

if(Anonymous && title=="" && postNumber==48304564 && dateTime=="11/09/18(Fri)01:06:36")

Jesus at least arrange the days in any sort of logical order."

if(Anonymous && title=="" && postNumber==48304565 && dateTime=="11/09/18(Fri)01:06:37")

Hip Thrust

Squat (lighter)
Power Clean
Pendlay Row

Front Squat
Hip Thrust

Gymnastics/calisthenics day + abs + other minor accessories

Back extension at start and end of every workout
Bench replaces OHP when I feel like it"

if(Anonymous && title=="" && postNumber==48304655 && dateTime=="11/09/18(Fri)01:15:36")

I'll break it down by what your muscles think.

Monday - Ow
Tuesday - Ow
Wednesday - thank god maybe i can rest for 48 hours
Thursday - slight ow
Friday - wtf ow
Sunday - ok thank god maybe I can get 48 hours this time
Monday - nope ow

Monday - Ow
Tuesday - Ow
Wednesday - thank god maybe i can rest for 48 hours
Thursday - slight ow
Friday - ANother rest
Sunday - ok thank god maybe I can get 48 hours this time
Monday - nope ow"

if(Anonymous && title=="" && postNumber==48304795 && dateTime=="11/09/18(Fri)01:32:54")

yeah i realize the way i've arranged it is retarded, it's an old habit i've had a hard time breaking
do you think changing upper body to MWF would fix most of it?"

if(Anonymous && title=="" && postNumber==48304892 && dateTime=="11/09/18(Fri)01:50:46" && image=="1541623944216.jpg")


Monday Chest
Incline Bench
Flat Bench
DB Fly
Cable Fly
Dip/Push ups

Tuesday Legs
Sumo Deadlift
Calf Raise
Leg Extension/Leg Curl

Wednesday Back
Lat Pulldown
Close grip Row
T-Bar Row/DB Row
Pull ups

Thursday Arms
Barbell Curl
Tricep Cable Extension
Reverse Cable Curl
DB Curl (Seated)
Tricep Pushdown
Wrist Curls/Other weird lower arm shit

Friday Shoulders
Barbell Shrug
DB Lat Raise/
Front Raise
DB Around the World/Arnold Press

Cardio/Abs when I can if I can."

if(Anonymous && title=="" && postNumber==48304930 && dateTime=="11/09/18(Fri)01:57:29")

Too much is going on here for me to make sense

This is a powerful 3 day split. I wish I could swim effective enough to call it a workout.

Pretty cool, but I agree with >>48304464

Deadliest man in the thread

I laffed. Have a blessed day."

if(Anonymous && title=="" && postNumber==48304949 && dateTime=="11/09/18(Fri)02:03:07")

Day A
Chin ups/pull ups alternating sets
60 sit ups

Day B
Military presses
Chin ups/pull ups alternating sets
60 sit ups"

if(Anonymous && title=="" && postNumber==48304982 && dateTime=="11/09/18(Fri)02:13:13" && image=="1473559064632.jpg")

"Basically PPL with emphasis on cardio (trying to lose weight while keeping muscle).

Push: Situp hold/plank/side plank, hold 50 s each; DB incline bench (don't have a barbell at home), Flies, DB alternating OHP, Side raise, French press.

Pull: Pull-ups, Chin-ups, DB row, Hammer curls, Isolated curls.

Legs: Situp hold/plank/side plank (50 s each), Lunges, DB diddlys, Calf raise, Goblet squat.

Running: Five miles, aim for sub 40 min or 5 k HIIT

Swimming: 250 m warmup, 500 m breast, 500 m breast/freestyle alternating, 100 m freestyle

Monday: Push
Tuesday: Run
Wednesday: Pull
Thursday: Swim
Friday: Legs
Saturday: Run
Sunday: Rest"

if(Anonymous && title=="" && postNumber==48305081 && dateTime=="11/09/18(Fri)02:32:24" && image=="E42A6B49-6F83-47C4-A8AA-F55AD91EF133.png")

Format AxBxAx

Day A:

Squat 2x5, 1x amrap
Bent over Row 2x8
Bench Press 3x5, 1x amrap
Chin Up / Dip superset 2x6-8
Curl 2x8-10
Standing Calve Raise 3x8-10
Face Pull 3x8-12

Day B:

Deadlift 2x5, 1x amrap
Overhead Press 2x5, 1x amrap
Dumbbell Bench 2x8
Chin Up / Dip superset 2x6-8
Curl 2x8-10
Reverse Cable Flys 3x8-12"

if(Anonymous && title=="" && postNumber==48305087 && dateTime=="11/09/18(Fri)02:33:52")

Nigger what are you doing? Especially with those strength values to go with it >>48304097"

if(Anonymous && title=="" && postNumber==48305093 && dateTime=="11/09/18(Fri)02:34:54")

Let me guess, you’re a calvelet?"

if(Anonymous && title=="" && postNumber==48305100 && dateTime=="11/09/18(Fri)02:36:26")

Where’s the squats at"

if(Anonymous && title=="" && postNumber==48305117 && dateTime=="11/09/18(Fri)02:38:19")

>pressing on monday
>pressing again on tuesday
>sit ups before squats
>squats three times a week, deadlift never
>high rep everything
Also have you counted the sets you’re doing per muscle per week?"

if(Anonymous && title=="" && postNumber==48306200 && dateTime=="11/09/18(Fri)05:50:31" && image=="C8D826A4-9218-44F8-A764-36F1AE2E3624.jpg")

Not bad, could spread the leg work out a bit though and get some extra bicep and rear delt work in

Decent enough, again some rear delt work might be good for your shoulder health

I like it, could probably fir it into 5 days though to spend less time at the gym

So you’re still managing to progress with linear progression at 2/3/4/5?

The basics are fine, but looks like you slapped on every accessory exercise you thought could be even remotely useful. Everything once a week or what is the format?

>effectively bro split by doing PPL once a week after a couple months lifting
Are you at least making progress with it?"

if(Anonymous && title=="" && postNumber==48306227 && dateTime=="11/09/18(Fri)05:54:52" && image=="E0DFE5AD-9DCB-44CC-86D5-D36315CDB247.jpg")

Based and OHP pilled

Not bad for a bro split, some rear delt work could be added.

What about legs? What format? AxBxAxx BxAxBxx?

Could use a heavy row and deadlifting, maybe do abs after the compounds"

if(Anonymous && title=="" && postNumber==48306246 && dateTime=="11/09/18(Fri)05:57:48")

>Bench/OHP 5x5 @ 80-90%
>OHP/Bench 3x8 @ 65-70%

>Squat 5x5 @ 80-90%
>Back Extensions 3x8

>Bench/OHP 1x5
>OHP/Bench 1x3 +5# from previous 5RM
>Lying Tricep-Extension

>Squat 1x5
>Deadlift 1x5
>Row 3x5"

if(Anonymous && title=="" && postNumber==48306332 && dateTime=="11/09/18(Fri)06:14:13")

>Could use a heavy row and deadlifting, maybe do abs after the compounds
There is deadlifting and rowing in my routine, or what do you mean? Abs sounds like a good idea though"

if(Anonymous && title=="" && postNumber==48306378 && dateTime=="11/09/18(Fri)06:20:11" && image=="1533697268971.png")

"Monday = A
Wednesday = B
Friday = A

seated row 5x8
dips 5x8
pull ups 5x4
bench press 5x10
barbell curl 4x10

leg press 5x10
leg press (calf) 4x8
squat 5x5
crunches 5x8

Still a beginner. This is working out pretty well so far. Got some decent gains (in strengh mostly). I feel like i'll need more exercices for abs and shoulders. Still need to find enjoyable ones. I know this routine is not great but for now it makes my time at the gym fun. Any feedback?"

if(Anonymous && title=="" && postNumber==48306384 && dateTime=="11/09/18(Fri)06:22:21")


Push Day:

Incline DB Bench Press/Incline Hex Press/Low-Pulley Cable Flys 4x6-10
DB Bench Press/Hex Press/Cable Flys 4x6-10
High-Pulley Cable Flys 4x8-12
2 Front/Side Delts Exercises (Some variation of Shoulder Press/Laterall Raise) 4x8-12
2 Triceps Exercises 4x6-12

Pull Day:

Weighed Pull-Ups/Chin-Ups/Lateral Pulldowns 4x6-12
2 Rows Variations (Bent-Over/T-Bar/Seated/Wide-Grip/Etc) 4x6-12
1 Rear Delt Exercise (Rear Delt Cable Flys/Face-Pulls/Bent-Over Raise) 4x8-12
2 Biceps Exercises 4x8-12
1 Traps Exercise 3x8-12

Leg Day:

Squats 4x6-10
Leg Press Variation/Leg Extension 4x8-12
Leg Curls 4x8-12
2 Calf Exercises 4x14-18
1 Abs Exercise 3x12"

if(Anonymous && title=="" && postNumber==48306460 && dateTime=="11/09/18(Fri)06:35:23" && image=="D94BEF99-593B-4F5C-819B-058547CC5089.jpg")

Ah didn’t see the deadlifts under legs, looked at the pull day. Still, not sure that you can overload db diddly as well as a regular barbell deadlift. Rows are there, but something like a heavy barbell bent over row is a great exercise to really overload your back, you need enough force for that"

if(Anonymous && title=="" && postNumber==48306487 && dateTime=="11/09/18(Fri)06:39:32")

That makes sense. Unfortunately, I do not have a barbell at the moment, but I'm looking into it. Gonna be higher up my priority list now, thanks!"

if(Anonymous && title=="" && postNumber==48306506 && dateTime=="11/09/18(Fri)06:42:27" && image=="B5C80CB5-54DB-4C01-B74D-D66D062E1858.jpg")

Don’t do the compounds so late in the workout, you want to do them with as much power as you can, so do them first. So on day A, start with the bench press, and day B start with the squats.It would also be good to squat more than once a week, andyou could do full body on all three days. The crunches are not necessary, and leg press is also not needed if you are doing your squats

So you actually do 4 sets of cable flys before bench pressing? Also that’s a lot of flys relative to the amount of pressing. Good on you for hitting rear delts though"

if(Anonymous && title=="" && postNumber==48306511 && dateTime=="11/09/18(Fri)06:44:05")

No problem brah. A barbell is definitely worth it, absolutely the best way to move some heavy weights"

if(Anonymous && title=="" && postNumber==48306530 && dateTime=="11/09/18(Fri)06:47:37")

Thx for the advice! I'll try this out next week."

if(Anonymous && title=="" && postNumber==48306561 && dateTime=="11/09/18(Fri)06:53:46" && image=="Creeping-Death-2-MC.jpg")


if(Anonymous && title=="" && postNumber==48306574 && dateTime=="11/09/18(Fri)06:56:02")

No body listen to this guy, i personally like to warm up with a few lightbweight burn out sets before hitting big numbers and im a fuckin beast"

if(Anonymous && title=="" && postNumber==48306604 && dateTime=="11/09/18(Fri)07:01:18")

>burnout sets
ask me how I know you are weak on compound lifts"

if(Anonymous && title=="" && postNumber==48306614 && dateTime=="11/09/18(Fri)07:02:49")


3000 skips
10 minutes bag work
Dips (5*10)
Bench (3*8)
Incline dumb press (3*12)
Shoulder dumb press (3*12)
Tricep extensions (5*12)
Chest flyes (5*12)
OH dumb press (3*8)


3000 skips
10 minutes bag work
Pull ups (5*10)
Barbell row (3*8)
Deadlift (5*5)
Weighted Hyperextensions (3*8)
Dumb curls (5*12)
Shoulder dumb flyes (5*12)
Cable curls (5*12)
Cable shoulder flyes (5*8)


5000 skips
30 minute bag work
Box jumps (10*10)
10K run
200 burpees


3000 skips
10 minutes bag work
Dips (5*10)
Bench (3*8)
Incline dumb press (3*12)
Shoulder dumb press (3*12)
Tricep extensions (5*12)
Chest flyes (5*12)
OH dumb press (3*8)


3000 skips
10 minutes bag work
Pull ups (5*10)
Barbell row (3*8)
Deadlift (5*5)
Weighted Hyperextensions (3*8)
Dumb curls (5*12)
Shoulder dumb flyes (5*12)
Cable curls (5*12)
Cable shoulder flyes (5*8)


1000 skips
10 minutes bag work
100 burpees


'bag work' referes to boxing practice on a heavy bag i have at home. I also do a half hour boxing training five days a week
Ive only just gone from "going to the gym once or twice a week and doing boxing" to something a bit more serious. trying to get rid of the rest of my fat and put some muscle on. am i over training? any critiques? this is the first workout schedule ive put together so i'd love to hear what you all think"

if(Anonymous && title=="" && postNumber==48306623 && dateTime=="11/09/18(Fri)07:04:47")

oh and 'skips' refers to cardio with a skipping rope. i could how many skips ive done rather than time myself, because the speed this happens is a bit inconsistent"

if(Anonymous && title=="" && postNumber==48306641 && dateTime=="11/09/18(Fri)07:08:14")

Post body"

if(Anonymous && title=="" && postNumber==48306685 && dateTime=="11/09/18(Fri)07:15:01" && image=="8E7161D4-1E57-46A9-86C9-2C2B6D146223.png")

Nice intermediate plan, could use a bit of bro volume for arms, lats etc for aesthetics

Don’t do that much cardio before hittng compounds, it makes you weaker and increases risk of injuries. Do the cardio afterwards. There’s also way more exercises and volume than you need, count the weekly amount of sets per muscle group and aim for between 8-20. Bring it down to that level by doing fewer exercises. Also do the heavy compounds first, don’t do dips before bench or pull ups and rows before deadlifts.

If you are doing this on top of boxing you would probably be better of training only 3 times full body per week with heavy compounds and some curls and shit for the aesthetics"

if(Anonymous && title=="" && postNumber==48306696 && dateTime=="11/09/18(Fri)07:17:03")

cheers bro! i appreciate it"

if(Anonymous && title=="" && postNumber==48306706 && dateTime=="11/09/18(Fri)07:18:35" && image=="84D3BC5E-FF9F-4D9B-82C1-3D003FDB1637.gif")

"Full body every other day
4-5 sets of 8-12

Dumbbell press
Cable flies

Skull crushers
Underhand/overhand triceps extensions

Rear dealt flies
Lateral raises
Dumbbell OHP

Lat pull down
Bent over row

Cable pull through

Biceps curls"

if(Anonymous && title=="" && postNumber==48306731 && dateTime=="11/09/18(Fri)07:21:30")

I always do pressing first and flys later."

if(Anonymous && title=="" && postNumber==48306746 && dateTime=="11/09/18(Fri)07:23:36")

So if you start with low pulley cable flies you do regular and high pulley flys afterwards? That’s a lot of flys"

if(Anonymous && title=="" && postNumber==48306756 && dateTime=="11/09/18(Fri)07:24:56")


Burpees (2*10)
Deadlifts (3*5)
Bench (3*5)
Pull ups (3*10)
Dips (1*10)
Incline dumb press (2*10)
Dumb shoulder press (3*8)
Dumb shoulder flyes (3*12)
Dumb curls (3*12)
Tricep extensions (4*12)
Cable shoulder flyes (3*12)
Cable bicep curls (3*12)
hows this look?"

if(Anonymous && title=="" && postNumber==48306760 && dateTime=="11/09/18(Fri)07:25:42")

"Stole this from, anything else I should add? Usually lands on 80 minute workout for me.

PULL Mon/Tue

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 or Dumbbell reverse flyes

4x8-12 hammer curls

4x8-12 dumbbell curls

PUSH Thu/Fri

4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

4x5, 1x5+ barbell squats

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/dips SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

Cardio 3x a week, try to run at least 10km every week in total and push on from that"

if(Anonymous && title=="" && postNumber==48306772 && dateTime=="11/09/18(Fri)07:26:44")

Fucked up, it's the other way
Push - Tue, Fri
Pull - Mon, Thu"

if(Anonymous && title=="" && postNumber==48306778 && dateTime=="11/09/18(Fri)07:27:32")

">Day A
Barbell Row or Cable Row (alternate, or depending on which is more crowded)

>Day B
Overhead Press
Calf Raise

Basically Stronglifts with random stuff. Throw pull ups into random days if I'm feeling it (usually Day A). Typically do 3-4 a week.

>Off/Rest Days
Jog (3-5 miles, run/walk because I'm not in shape)
Ab rollouts (inconsistent, hate doing them)
Wrist rollers"

if(Anonymous && title=="" && postNumber==48306781 && dateTime=="11/09/18(Fri)07:28:01" && image=="1F149928-58BF-477E-8DB5-427D05620F35.jpg")


Sometimes I’ll throw a 4th day in depending how I feel.

Bench Press 3x10 / OHP 3x10 (alternating)
Weighted Pullups 3xF
Incline Dumbell Press 2x10
Barbell Curls 3x12
Lateral Raise Dropsets 3xF
Bent Over Dumbell Row 3x10
Facepulls 3x10
Squat / Diddly 3x5 (Alternating)
Cardio on off days
Decline Weighted Sit-ups 3x20

I’ve gone from dyel to 0.75/2/3/3 on this but I can’t help but think I could be doing better."

if(Anonymous && title=="" && postNumber==48306786 && dateTime=="11/09/18(Fri)07:29:30" && image=="1_Rqh8bmPPVja-wYH7bPKTKA.jpg")

"Day A:

Front Shoulder Raises
Lateral Raises
Reverse Flys
Overhead Press
Leg Curl
Calf Raises

Day B:

Bicep Curl
EZ Bar Curl
Hammer Curl
Lateral Pulls
Farmers Walks
Pendlay Row

Day C:

Skull Crunches
Close Grip Press
Tricep Extensions
Chest Flys
Bench Press
Incline Bench Press


if(Anonymous && title=="" && postNumber==48306790 && dateTime=="11/09/18(Fri)07:30:39" && image=="Screenshot_20181109-082936.png")

Bros, can anyone recommend a routine with both a strength and hypertrophy focus?

Im coming from madcow 5x5 (instead of rows I did weighted chinups and instead of bench I did incline) and although I made some very significant progress with it I feel it has some shortcomings, namely only ohping once a week and for low volume.

Now my ohp and my delts fucking suck so much it literally keeps me from being advanced in symmetric strength (pic related) so I need a routine that:

>Its 3 days a week (uni and work wont let me train more frequently)

>Has a good balance between ohp and bench volume

>Has a good amount of hypertrophy work especially in biceps and delts area

>Will make me stronger

Any ideas?"

if(Anonymous && title=="" && postNumber==48306802 && dateTime=="11/09/18(Fri)07:32:38")

Delts recover quickly, why only really hit them once a week?"

if(Anonymous && title=="" && postNumber==48306809 && dateTime=="11/09/18(Fri)07:33:50")

Madcows 5x5 but OHP more."

if(Anonymous && title=="" && postNumber==48306817 && dateTime=="11/09/18(Fri)07:34:40" && image=="612F4286-8A89-4E7E-BF71-ECF3922F6420.jpg")

I would do burpees later to not wear yourself out. Also that’s a lot of exercises, no need to go full minimalist but focus on compounds to get a short, intensive training session. This is the plan I use >>48305081, not saying that it’s ideal but it is about 65 mins on day A and 55 on day B to hit everything at a high intensity and be done with it. You could even be more minimalist than that, but I wouldn’t add many more exercises as it reduces intensity too much.

Another factor is frequency, makes sense to do some exercises more often than others. You can easily hit arms 3-4 times a week, but deadlifts should only be done 1-2 times a week if you do several sets to allow you CNS and muscles to recover"

if(Anonymous && title=="" && postNumber==48306819 && dateTime=="11/09/18(Fri)07:35:09" && image=="Screen Shot 2018-11-09 at 8.34.46 pm.png")

if(Anonymous && title=="" && postNumber==48306836 && dateTime=="11/09/18(Fri)07:37:31" && image=="SKruJBF.png")

if(Anonymous && title=="" && postNumber==48306866 && dateTime=="11/09/18(Fri)07:42:36")

Squat 5/3/1
horizontal pressing movement
vertical pulling movement
hip hinge movement
shoulder exercise

Deadlift 5/3/1
OHP 5/3/1
Weighted chin-up
unilateral leg movement

Squat accesssory (usually front squats)
Bench 5/3/1
Pendlay row
Hip hinge movement
Shoulder exercise


if(Anonymous && title=="" && postNumber==48306893 && dateTime=="11/09/18(Fri)07:47:36")

Based and olypilled. How long are your workouts on average? I'm thinking about joining a WL club but time is kind of an issue. Also if I go from squatting 3x/week for heavy 5x5 sets to legs every day like your routine will I burn out my legs? Any advice appreciated."

if(Anonymous && title=="" && postNumber==48306907 && dateTime=="11/09/18(Fri)07:50:48" && image=="DC2ED911-60E4-4805-B360-67C4CED040A3.jpg")

No need for two types of curls, also a bit much volume on the high end of what you can recover from at a high intensity (if natty). Lots of arm volume, maybe better to reduce it a bit, at least for the tricep it’s probably too much, and spread it out a bit to get a higher frequency, arms respond really well to that

Don’t squat after rows, you need a strong posterior chain to keep good technique. You could do squats on day A and deadlifts on day B or something like that to allow for more focus on one heavy lower body compound, and squatting three times a week is unnecessary unless you’re trying to go T-rex mode

Don’t end with squats or deadlifts, you will be way too tired at that point. Do them either after or before your bench / OHP. Do the curls after the rows, just before the facepulls would be a good position.

Start with your compounds, grow your arms through frequency rather than raw accumulation of volume. Doing that much arms can end up giving you tendon inflammation regularly if you don’t watch out"

if(Anonymous && title=="" && postNumber==48306932 && dateTime=="11/09/18(Fri)07:54:30")

depending on what my coach deems for those final sets it can go for 3-5 hours. ive done up to 20 sets of squats one session. whats your squat max, should over 2.5 times bodyweight before going into a squat every day kind of thing, chuck some sleeves on and coat the inside with tiger balm and sleep in em to keep your knees and have an ice bath after every session as well."

if(Anonymous && title=="" && postNumber==48306937 && dateTime=="11/09/18(Fri)07:55:37")

"Day A
Bench press
Bicep curls
Pull ups/Dips

Day B
Overhead press
Chin ups
Skull crushers

I usually workout three times per week, alternating between A and B"

if(Anonymous && title=="" && postNumber==48306963 && dateTime=="11/09/18(Fri)07:59:02")

How would you set it up?

This is a beginner program..."

if(Anonymous && title=="" && postNumber==48306970 && dateTime=="11/09/18(Fri)08:00:03")

I almost always start with Incline BPress and then usually do regular and high pulley flys. My workouts are not set in stone though and I usually select exercises by intuition."

if(Anonymous && title=="" && postNumber==48307011 && dateTime=="11/09/18(Fri)08:05:10")

Heard Jeff Cavalier say some good things about the push/pull/legs/rest split so that’s what I’ve been doing recently.
-5 set pyramid for bench with highest rep for a set being 12 lowest being 2
-3x8 crossover cable fly
-3x8 OHP
-3x8 Arnold
-3x12 lateral raises
-5xPyramid(high reps 10 low reps 4) incline bench press
-5x12 skullcrushers
-5x8-12 tricep extensions
-5x5 lat pull
-5x5 rows
-5x8-12 EZ bar curl
-3x8-12 hammer curl
-3x12 shrugs
-5x5 squat
-5x5 leg press
-3x15 lunges
-5x15 calf raises
Pretty decent but don’t think I’m getting enough time to recover"

if(Anonymous && title=="" && postNumber==48307032 && dateTime=="11/09/18(Fri)08:07:59")

"Monday: Bench, Squat, dips, incline bench, vertical pull
Wednesday: Squats, biceps (hammer curls, easy curl bar)
Thursday: ohp, klokov press, lateral raises, tricep isolation, rear delt stuff, rows
Saturday: bench, deadlift, romanian deadlifts, dips, grip stuff, wrist curls.
I just added more frequency on stuff I am the lacking the most."

if(Anonymous && title=="" && postNumber==48307074 && dateTime=="11/09/18(Fri)08:15:07")

Coming back to weightlifting after a break. Gym employee recommended a modified SL 5x5.

Squats 5x5
Bench Press 5x5
BB Rows 5x5
Chin-Ups 3xF
Hammer Curls 3x8-12
BB Curls 3x8-12
Cable Crunches 3x12
Standing Oblique Crunches 3x12
Leg Raises 3x12

Squats 5x5
OHP 5x5
Deadlifts 1x5
Skullcrushers 3x8-12
Cable Tricep Pushdowns 3x8-12
Dips 3x8-12
Cable Crunches 3x12
Standing Oblique Crunches 3x12
Leg Raises 3x12

...I'm thinking of reducing the assistance work in a couple of weeks, when the weights get heavier."

if(Anonymous && title=="" && postNumber==48307353 && dateTime=="11/09/18(Fri)08:47:25" && image=="8A83E8D2-8E7E-4723-B237-AF5AA17804A3.jpg")

I like it, probably more tricep than bicep volume though, and some rear delt wouldn’t hurt

Maybe try going to an upper / lower split or full body then? PPL is always hard on recovery if you’re trying to make do with only one rest day

Just remove the abs work, it’ll make it easier to handle. Also you don’t need as much arm work, one isolation exercise for per day is enough"

if(Anonymous && title=="" && postNumber==48307409 && dateTime=="11/09/18(Fri)08:54:43")

My previous training has left me with the body of a T-Rex, so I'm reluctant to reduce the arm work again.

My current plan is to reduce the exercises once the weights get more challenging, so my workouts stay shorter than 90 minutes.

First reduction would be ab work from 3 to 2 or 1 exercise, since I also do Yoga on some off days.

Second reduction would be arm work, I guess. But I want to keep Dips and Chin-Ups. Lifting my own bodyweight up is a skill I want to develop."

if(Anonymous && title=="" && postNumber==48307476 && dateTime=="11/09/18(Fri)09:05:09" && image=="6812BD33-92B5-4171-AA71-0A3B74D06BFC.jpg")

If you’re T-rex mode I would do chin ups okn both days for sure, and prioritise them over rows. Gotta get those lats growing to get a V-taper. For the arms try and hit bicepo and tricep about equally both days and they will grow just from the frequency of training"

if(Anonymous && title=="" && postNumber==48307579 && dateTime=="11/09/18(Fri)09:17:05")

"Push ups 15 reps, 4 sets

Squats 20 reps, 4 sets

Calve raises 20 reps, 3 sets

Body rows 15 reps, 3 sets

(Trying to do pistol squats) 5 reps, 3 sets

Planche work."

if(Anonymous && title=="" && postNumber==48307701 && dateTime=="11/09/18(Fri)09:29:59")

I'm only 2 weeks in and I can deadlift 210 or so and can barely OHP 80"

if(Anonymous && title=="" && postNumber==48307820 && dateTime=="11/09/18(Fri)09:46:32" && image=="1534259414994.png")

Thanks for advice."

if(Anonymous && title=="" && postNumber==48307843 && dateTime=="11/09/18(Fri)09:48:59" && image=="A6379917-7103-47AB-93D7-4573D5A6E36E.jpg")

Your welcome frien"

if(Anonymous && title=="" && postNumber==48307891 && dateTime=="11/09/18(Fri)09:54:39" && image=="C4D5DA19-CD01-4D13-875B-6D2CA649C54A.jpg")

"here’s a better lay out of this >>48303780

A - Upper body
1. Bench Press, 3 sets of 6-8 reps
2. Dumbbell Rows, 3 sets of 6-8 reps
3. Incline Dumbbell Press, 3 sets of 8-10 reps
4. Lat Pull-Downs (Underhand), 3 sets of 8-10 reps
5. Lat Raises, 2 sets of 10-15 reps
6. Tricep Pushdowns, 3 sets of 10-12 reps
7. Dumbbell Curls, 2 sets of 12-15 reps

B - Lower Body
1. Romanian Deadlifts, 3 sets of 6-8 reps
2. Leg Press, 3 sets of 10-12 reps
3. Seated Leg Curls, 3 sets of 8-10 reps
4. Standing Calf Raises, 4 sets of 6-8 reps
5. Sit Ups, 6 sets of 20 reps

C - Upper Body
1. Pull Ups, 3 sets of 6-8 reps
2. Dumbbell Shoulder Press, 3 sets of 6-8 reps
3. Seated Cable Row, 3 sets of 8-10 reps
4. Dumbbell Bench Press, 3 sets of 8-10 reps
5. Dumbbell Flyes, 2 sets of 10-15 reps
6. Barbell Curls, 3 sets of 10-12 reps
7. Skull Crushers, 2 sets of 12-15 reps

D - Lower Body
1. Squats, 3 sets of 6-8 reps
2. Split Squats, 3 sets of 8-10 reps
3. Back Leg Curls, 3 sets of 10-12 reps
4. Seated Calf Raise, 4 sets of 10-15 reps
5. Sit Ups, 6 sets of 20 reps

I got this from here:

If this workout is shit I want to know asap so I dont do it for too long and fuck something up"

if(Anonymous && title=="" && postNumber==48307897 && dateTime=="11/09/18(Fri)09:55:55")

I only just covered from a shoulder injury so I'm taking it easy"

if(Anonymous && title=="" && postNumber==48308211 && dateTime=="11/09/18(Fri)10:32:59")

"Vertical press
Vertical pull
Horizontal press
Horizontal pull
Hip thrust
Calf raise
Core (abs)
Core (obliques)

1-2 sets on all exercises every day. Varying rep ranges, exercise selection, and exercise order. Followed by 15-30 minutes of cardio."

if(Anonymous && title=="" && postNumber==48308540 && dateTime=="11/09/18(Fri)11:04:57")


A: Upper 1 (arms chest)
tricep extensions
bench press
bench fly

B: Lower

B: Upper 2 (arms and back)
ohp/military press
bench press

i like doing curls and bench press because im a total armlet"

if(Anonymous && title=="" && postNumber==48308668 && dateTime=="11/09/18(Fri)11:19:20")

PPL 4-6 days/week depending on my uni/work schedule"

if(Anonymous && title=="" && postNumber==48308698 && dateTime=="11/09/18(Fri)11:22:16")




DB Squat (goblet)
DB SLDL & shrug


Trap bar deadlift
Incline DB

if(Anonymous && title=="" && postNumber==48308704 && dateTime=="11/09/18(Fri)11:22:29")

Wich tricep exercises you recommend to add?"

if(Anonymous && title=="" && postNumber==48308935 && dateTime=="11/09/18(Fri)11:44:57")


if(Anonymous && title=="" && postNumber==48309012 && dateTime=="11/09/18(Fri)11:51:45")

"Push/pull 3x a week each, no legs cuz duck it, only DL on pull days
Push: bench press 5x5
Either DB incline press 3x8 or 5x5 BB incline press
OHP 5x5 or 3x5, change it up
Seated DB shoulder press 3x5
Seated OHP press with smith machine 5x5
French press 2x8
Skull crushers, 2 different types each 2x8
Long bar cable pushdowns 3x8

Pull:DL 4x5
BB row 5x8
T-bar row 5x8
Seated cable row 4x8
Pullups 3x5
Latpull down 3x8
Barbell curl 4x8
DB curl 3x8"

if(Anonymous && title=="" && postNumber==48309048 && dateTime=="11/09/18(Fri)11:54:23")

Also, each workout takes between 90 min to just over 2 hours. Lots of volume for muscle growth, being doing this for 3-4 months around"

if(Anonymous && title=="" && postNumber==48309160 && dateTime=="11/09/18(Fri)12:03:22")

Bench: 5 sets
Curls: 5 sets
Core stuff (side bends, roman chairs, crunches): 5 sets

OHP: 5 sets
Squats: 5 sets
Wrist curls: 5 sets

Lift 4 days a week
I know it's kind of weird but thoughts?"

if(Anonymous && title=="" && postNumber==48309183 && dateTime=="11/09/18(Fri)12:04:55")

Too much volume, 30 fucking sets a workout?

aim for 15-18"

if(Anonymous && title=="" && postNumber==48309210 && dateTime=="11/09/18(Fri)12:07:53")

if(Anonymous && title=="" && postNumber==48309237 && dateTime=="11/09/18(Fri)12:10:03")


I'm the nigger from the routine below and I do 19 working sets + 3 warm up sets per day and am doing just fine, gaining muscle and strength like crazy. also, every workout takes me just 45 min.

>DB Squat (goblet)
>DB SLDL & shrug
>Trap bar deadlift
>Incline DB

if(Anonymous && title=="" && postNumber==48309253 && dateTime=="11/09/18(Fri)12:11:22")

Lots of volume is needed to grow muscles, no? It's going fine by me"

if(Anonymous && title=="" && postNumber==48309262 && dateTime=="11/09/18(Fri)12:11:49" && image=="1541560080519.jpg")

"Push A, Pull A, x, Push B, Pull B, x, x

Push A/Push B:
Front Squat/Back Squat 3x5
Bench/OHP 3x5
OHP/Bench 3x8
Trap Raise 3x10
Tricep Workout 3x8

Pull A/Pull B:
RDL 3x5
Back Row/Pulldown 3x5
Pulldown/Back Row 3x8
Facepulls 3x10
Bicep Workout 3x8

How good does this look? I'm still messing with it but it has been doing well so far as a natty novice lifter."

if(Anonymous && title=="" && postNumber==48309314 && dateTime=="11/09/18(Fri)12:16:06")

Flat bench 4x6-8
Incline bench 4x6-8
Shoulder press 3x8
Cable flies 4x8-10
Weighted dips 3x10
Front/lat raises 3x12
Tricep pulldown 3x10

Day 2 pull
Barbell row 4x8
Pull up 4xfailure
Barbell curl 4x8
Dumb bell row 4x8
Bicep 3x10
Single arm lat 4x8
Facepull 3x12
Shrugs 4x failure"

if(Anonymous && title=="" && postNumber==48309355 && dateTime=="11/09/18(Fri)12:20:00")

Day 3 legs
Squat 4x8
RDL 4x8
Lunges 4x10 ea leg
Hack squat 3x10
Ham curl 3x10
Leg extension 3x10
Add/abdduct 4x10

Feel like I look pretty good but I've been stalling last month or so. Diet is on point so advice on how to change things up"

if(Anonymous && title=="" && postNumber==48309447 && dateTime=="11/09/18(Fri)12:26:41" && image=="IMG_20181107_120217992_HDR~2.jpg")

>Flat bench
>Tricep pushdown
>Cable flies
>Bodyweight dips
>Decline situps

>Face pulls
>Rows (usually tbar)
>Pullups supersetted with hanging v sit and window wipers
>BB shrugs
>Sometimes OHP

In no particular order"

if(Anonymous && title=="" && postNumber==48309458 && dateTime=="11/09/18(Fri)12:27:43")

Forgot to mention, AxBxAxBx"

if(Anonymous && title=="" && postNumber==48309483 && dateTime=="11/09/18(Fri)12:29:50")

What do you bench, press and squat. Max and 6-8 weights, if you know both."

if(Anonymous && title=="" && postNumber==48309540 && dateTime=="11/09/18(Fri)12:35:50")

Bench max 365
Squat 450
Weight varies on my 6-8 depending on day, but usually around this.
Bench 275 6-8
Squat 335 6-8"

if(Anonymous && title=="" && postNumber==48309580 && dateTime=="11/09/18(Fri)12:39:10" && image=="pepe 3d.jpg")

"Noob here. I'd appreciate if some big guy could check if this is ok. I took it from somewhere on reddit and changed it just a bit.


- Bench 3x5
- OHP 3x5
- triceps pushdown 3x12
-lateral raises 3x12
-Incline Bench 3x5
-peck-deck machine 3x12
- shrugs 3x12


-Barbell rows 3x5
-deadlift 1x5
-lat pull down 3x12
-face pulls 3x12
-rows 3x12
-rope pulldown
-curl 3x12
-concentration curl 3x12


-squat 4x5
-leg press 3x12
-hamstring curl 3x12
-quad extention 3x12
-calves raises 3x12

if(Anonymous && title=="" && postNumber==48309587 && dateTime=="11/09/18(Fri)12:40:03" && image=="C64D433D-20EA-4CE3-A156-FE742F8F551B.jpg")

"i just do 5x5 squats, 1x5 deadlifts, and either 5x5 bench it ohp depending on how i feel. i also just do however much weight i feel like doing. i usually go monday wednesday friday but sometimes i dont feel like it. i only eat chicken rice broccoli a multivitamin and whole milk. gone from 6’ 140 to 185 with this method";

if(Anonymous && title=="" && postNumber==48309630 && dateTime=="11/09/18(Fri)12:43:56")

>>48304402 (You) #
>effectively bro split by doing PPL once a week after a couple months lifting
Are you at least making progress with it?

My lifts seem to be going up nearly every week. Goal is to get stronk but also put on some mass. I am thinking about jumping over to Candito’s periodization routine after a few more months of disciplined lifting.

Thoughts anon?"

if(Anonymous && title=="" && postNumber==48309805 && dateTime=="11/09/18(Fri)13:02:28")


Chest day
Bench press
Db press
Db fly
Cable fly downward
Incline bench

Leg day
Leg extension machine (forward)
Leg extension (backward)
Dumbbell lunge
Weighted calf raises

Arm day
Tricep dip (warmup)
Skullcrushers (two hands)
Tricep extension (one hand)
Hammer curls (high rep)
Focus curl (high weight)
Preacher curl

Left out minor days like shoulder/back, but typically I rotatate these days"

if(Anonymous && title=="" && postNumber==48309817 && dateTime=="11/09/18(Fri)13:03:54")

>chest day

houston we have a problem"

if(Anonymous && title=="" && postNumber==48309846 && dateTime=="11/09/18(Fri)13:07:09")

No I mean you already have more tricep than bicep volume, could do curls on both days or remove scullcrushers to even out the volume"

if(Anonymous && title=="" && postNumber==48309869 && dateTime=="11/09/18(Fri)13:10:08")

what are you, based and retardpilled?"

if(Anonymous && title=="" && postNumber==48309886 && dateTime=="11/09/18(Fri)13:11:28" && image=="1518963167121 (1).png")

> chest day
that's some next lvl shit we got here"

if(Anonymous && title=="" && postNumber==48309955 && dateTime=="11/09/18(Fri)13:19:02")

">3 times a week, 3 set of everything around 8-30 reps
-pushup on 3 chairs +45lbs on my back
-pullup (wide grip)
-planks front and side
-squat gobelet dumbbell
-one leg squats
-calf raises
-jump squat
-shoulder lat rise
-shoulder front rise
-band extension
-trapesiz dumbell
-forearm (front and back)
-500 jumping jacks

rest day
500 jumping jack
100 burpees

I know it's shit but I'm just starting and too broke for a gym"

if(Anonymous && title=="" && postNumber==48309974 && dateTime=="11/09/18(Fri)13:21:44")

If it works for you, then why not. Don’t have any experience with Candito’s periodization routine. If you do end up getting stuck maybe try upping the frequency you train each muscle with

Also try switching the order around, do core at the end to have a strong core for the compounds, move something like flys before curls, ohp earlier in the workout etc"

if(Anonymous && title=="" && postNumber==48309985 && dateTime=="11/09/18(Fri)13:23:03")

"I work out three times a week. My job is pretty active and I'm always moving and on my feet and doing lifting. Anyways, three days at the gym:

Bench: 5x8
Dumb curl: 3x8
Dumb tricep extension: 3x8
Barbell curl: 3x8
Reverse barbell curl: 3x8
Leg press machine: 3x20
Pullups: 3x8-10
Chinups: 3x8-10
Pushups: 3x to failure

Once a week I do squats 1x20 and deadlift 3x1"

if(Anonymous && title=="" && postNumber==48310146 && dateTime=="11/09/18(Fri)13:38:01")

squat 5x5
Ohp 5x5
Rows 5x5
Bench 5x5
Dl 3x5
Weighted situps 2x20
Farmers walk 3xf

Squats 4x10
Ohp 4x10
Cablepulldown 4x10
Bench 4x10
Dl 3x10
Hanging leg raises 2-3x20
Reverse grip ez curls 3x10

3 times a week
On 10 reps 70% of 5 rep
Rate pls"

if(Anonymous && title=="" && postNumber==48310345 && dateTime=="11/09/18(Fri)13:56:29")

Full body workouts are becoming increasingly popular and more research is showing that these provide the best overall results."

if(Anonymous && title=="" && postNumber==48310674 && dateTime=="11/09/18(Fri)14:25:18")


Thanks for the tips based anon"

if(Anonymous && title=="" && postNumber==48310693 && dateTime=="11/09/18(Fri)14:27:36")

thanks bro"

if(Anonymous && title=="" && postNumber==48310697 && dateTime=="11/09/18(Fri)14:27:59" && image=="34567YUJYTU.png")

"It started like PHUL variation but got completely out of hand";

if(Anonymous && title=="" && postNumber==48310901 && dateTime=="11/09/18(Fri)14:46:50")

this bitch fanning herself with money"

if(Anonymous && title=="" && postNumber==48311527 && dateTime=="11/09/18(Fri)15:39:57")

"Best tri exercise?";

if(Anonymous && title=="" && postNumber==48312018 && dateTime=="11/09/18(Fri)16:28:28")

Did stronglifts for few months, got bench up to 100KG, squat up to 135KG and Deadlift up to 150KG

Doing Bradley Martyn's Every Day is Chest Day because I feel like my chest is lagging"

if(Anonymous && title=="" && postNumber==48312022 && dateTime=="11/09/18(Fri)16:28:39")

531 bbb

thinking about doing bulgarian"

if(Anonymous && title=="" && postNumber==48312085 && dateTime=="11/09/18(Fri)16:34:48")

fuck are you talking about
upper/lower is an amazing split and it works great for me"

if(Anonymous && title=="" && postNumber==48312165 && dateTime=="11/09/18(Fri)16:42:30")

Completely drop this and hop on a premade program.

This clearly shows you have no idea what you're doing."

if(Anonymous && title=="" && postNumber==48312205 && dateTime=="11/09/18(Fri)16:46:46")

>minor days
jfc kid"

if(Anonymous && title=="" && postNumber==48312266 && dateTime=="11/09/18(Fri)16:51:34")

"the best routine is the one you follow :^)";

if(Anonymous && title=="" && postNumber==48312319 && dateTime=="11/09/18(Fri)16:56:06")

Squats 5x5
Bench: 5x5
Barbell rows: 5x5
Lat pulldowns and tricep pushdowns
Squats: 4x5
Ohp: 4x5
Deadlift: 4x5
Incline chest flys and hanging leg raises
Squats 4x5 1x3 1x8
Bench 4x5 1x3 1x8
Barbell rows 4x5 1x3 1x8
Dips and barbell curls"

if(Anonymous && title=="" && postNumber==48312370 && dateTime=="11/09/18(Fri)17:00:52")

"Day1: full body
Day2: full body
Day3: full body
Day4: full body
Day5: full body
Day6: rest
Day7: rest

All done at half the reps of my every other day split. Gains are noticeable, DOMS non-existent, and I'm overall less worn down because I need overall less recovery time for what equates to the same volume of reps."

if(Anonymous && title=="" && postNumber==48312601 && dateTime=="11/09/18(Fri)17:22:14")

"A: B:
Bench 3x5 Overhead Press 3x5
Squat 3x5 Front Squat 3x6-8
Rows 3x6-8 Deads 1x5

Chins 2x6-8 Dips 2x6-8
BB curls 2x12 DB curls 2x12
French Press 2x12 Skullcrushers 2x12

30 min jog + abs & neck work

+ "Greasing the Groove" with chins and push-ups

Final set always AMRAP.

I'm pretty new, been doing Greyskull LP but felt there was too little squatting and deadlifting so thinking of doing this which is basically still Greyskull I guess, kinda?"

if(Anonymous && title=="" && postNumber==48312619 && dateTime=="11/09/18(Fri)17:23:30")

OK so that format did not work. Newfag mistake...

Bench 3x5
Squat 3x5
Rows 3x6-8

Chins 2x6-8
BB curls 2x12
French Press 2x12

Overhead Press 3x5
Front Squat 3x6-8
Deads 1x5

Dips 2x6-8
DB curls 2x12
Skullcrushers 2x12"

if(Anonymous && title=="" && postNumber==48312791 && dateTime=="11/09/18(Fri)17:38:53")

"A - Volume:
Squat 5x5
Bench 5x5
RDL 3x8
Pull-ups 3x6
Curls 3x5

B - Assistance:
Pull-ups 3x10
Chest Flyes 3x8
GHR 3x5
OHP 3x5
Front Squat 3x3
Curls 3x5

C - Intensity:
Squat 1x5
Deadlift 1x5
Bench 1x5
Weighted pull-ups 3x5
Curls 3x5

I'm thinking about ditching the Texas Method for Sheiko or something. My progress seems too dependent on weight gain."

if(Anonymous && title=="" && postNumber==48313024 && dateTime=="11/09/18(Fri)17:59:34")

"how bad would be a full body workout like 4-5 times a week? I switch around rep numbers and exercises";

if(Anonymous && title=="" && postNumber==48313025 && dateTime=="11/09/18(Fri)17:59:37")

">>48306836 + tricep pull downs and bicep curls each workout.

Making decent upperbody, core and shoulder progress but my legs are having difficulty keeping up (going to try and nail high bar squats next Monday.) The 4x8 deadlifts are also kind of ridiculous, and barbell rows still suck for me as a beginner.

I don't get DOMS anymore so I'm wondering if I should add more accessories or do a 4 day full body routine. I gas myself out on the last set of each lift but I feel like I could have done more the day after."

if(Anonymous && title=="" && postNumber==48313042 && dateTime=="11/09/18(Fri)18:00:39")

Because you routine isn't that complex and you aren't over exaggerating anything I know you are 100% telling the truth and seeing gains and are focusing on completely perfecting those workouts."

if(Anonymous && title=="" && postNumber==48313416 && dateTime=="11/09/18(Fri)18:34:51" && image=="3E55906D-947C-4C2E-875F-EDE74EF06786.jpg")

Not trying to shit talk you or anything because you obviously put in a ton of fucking work, but your frame is pretty visibly misaligned and upon closer inspection it looks like you could be developing some imbalances, especially in the delts. I had the same problem and it boils down to this: isolation exercises aren’t bad unless you’re not also building compound strength in the muscle groups that support said isolation movements, which with your routine would be core and upper back/rear deltoids. Body weight core with no focus on obliques is what I see as your big enemy, I would recommend looking up a core workout designed for ski racers(pic related is buddy, works core like a maniac and can hold his shoulders completely level while his legs are a few degrees short of parallel with the ground like it’s natural for the human body to bend into a shape like that. All while going down hill as fast as a car). For upper back you should switch BB shrugs for dumbbell shrugs(BB shrugs also sounds bad for your shoulders) and make sure your face pull form is literal perfection because if I had to guess it’s a relatively new addition to your routine and the correct muscles utilized in the movement aren’t dominant(you should feel it in your posterior deltoid, so if you don’t/can’t feel it there next time you do them, take it out entirely or stop doing them for a month or two). Also integrate dumbbell OHP into your normal routine along with some standard lateral raises and make sure to do all shoulder isolation with light weight high rep(trust me), following this you should see your asymmetrical shoulder pronation clear up pretty quickly given that it hasn’t developed into any serious imbalances aside from maybe posterior and lateral delts(optional: superset your lat raises with incline Arnold presses for biggest shoulders ever). Just make sure to research aforementioned exercises so you know how you should be doing them."

if(Anonymous && title=="" && postNumber==48313424 && dateTime=="11/09/18(Fri)18:35:20")

>Hey relax buddy guy i use the OHP machine.

if(Anonymous && title=="" && postNumber==48313630 && dateTime=="11/09/18(Fri)18:50:58")

Go to a small private college(by small I mean <2000 people, basically high school size population) with a gym of matching size. Needless to say it’s a little less than optimal but because not tons of people use it and it’s kind of small the space becomes personal and unintimidating, which means gym regulars like me can fuck around with the equipment and no one does anything because they’re mostly dyel freshmen who thought they’d get in shape for college. Buddies and I decided while rearranging the machines that we were going to make a “dyel corner” in one of the rooms they use for classes and proceeded to put all of the machines no one in their right mind should ever use within <5 meters of the heavily trafficked water fountain. I’ve recently petitioned the committee currently overseeing the management of the dyel corner to include the OHP machine but they disagree with my testament and say it’s a good machine for “beginner lifters”. Thoughts?"

if(Anonymous && title=="" && postNumber==48313908 && dateTime=="11/09/18(Fri)19:13:01")

"Here's mine:
Push Day
OHP/BP 3x5 and then 2x8
Squats 5x5
Facepulls 3x12 (I know its a pull but I like doing it before pressing)

Pull Day
Deadlift 3x5
T Bar Row 3x8
DB Row 3x10
Lat Pull Down 3x10
Curl 3x10
Shrugs 3x12"

if(Anonymous && title=="" && postNumber==48314181 && dateTime=="11/09/18(Fri)19:40:41" && image=="Rockwell_TheKansasCitySpirit_main.jpg")

Alright bois.
I've been doing coolcicadias ppl for awhile now, I've been making solid look gains, but lifts have been going up slowly.

What can I switch to that gets my strength up faster, but doesn't make me look like a dingdong?
I looked at stronglifts 5x5 but saw that they said Diddly works traps fine (fuckoff you need shrugs.)
Inb4 read the sticky, I did, everyone says that's a meme though."

if(Anonymous && title=="" && postNumber==48314596 && dateTime=="11/09/18(Fri)20:20:35")

Designate a leg day, it’s worth it even if it’s a glorified recovery day sometimes. Also instead of OHP with bar you should be doing something like Arnold or lat raise, it’s pretty well known by this point that barbell OHP is a stronglifts ego exercise and 1.) doesn’t provide a full range of motion 2.) training shoulders heavy doesn’t work as well as training light weight high reps for both hypertrophy and strength."

if(Anonymous && title=="" && postNumber==48314641 && dateTime=="11/09/18(Fri)20:25:45")

Ctrl + “H”

Find: “1x”
Replace All: “3x”
Find: “2x”
Replace All: “3x”

There you go"

if(Anonymous && title=="" && postNumber==48314686 && dateTime=="11/09/18(Fri)20:30:14")

Squats 8x3
Bench Press 8x3
Push Press 8x3
Bent Over Rows 10x5
Cable Rope Triceps Extensions 10x5
Lateral Rises 10x5
Seated Calf Rise 10x5

Deadlift 8x3
Incline Press 8x3
Overhead Press 8x3
Barbell Curls 10x5
Bent Over Reverse Flyes 10x5
Standing Calf Rises 10x5

Front Squats 8x3
Pendalay Rows 10x5
Dumbell Shoulder Press 10x5
Dumbell Tricep Extensions 10x5
Cable Front Rises 10x5
Seated Calf Rises 10x5

Someone suggested this one to me, I don't know if it has a name."

if(Anonymous && title=="" && postNumber==48314821 && dateTime=="11/09/18(Fri)20:42:34")

"New to /fit/ but been working out for a good year or so now and put this plan together myself based on stuff I've seen on the internet. How many of you have made your plans yourself?

Mine is

Back and biceps (strength)
BB Rows
Pull ups
Barbell curls
Hammer curls
BB curls palms down

Back and Biceps (hypertrophy)
Pull ups
BB Rows
BB Curls
Hammer curls 12kg x10
BB curls palms down

Chest and triceps (strength)
Bench press flat
Incline Bench Press
OH Barbell press
Push-ups to failure 1 set
Dips to failure 1 set
Triceps extension

Chest and Triceps (hypertrophic)
Incline Bench Press
Bench press
Dumbbell press

Back squat
Goblet squat
Split squats

Would appreciate critique!"

if(Anonymous && title=="" && postNumber==48314925 && dateTime=="11/09/18(Fri)20:55:18")


no legs/squats because firstly I ride bike a lot, secondly I don't have squat rack"

if(Anonymous && title=="" && postNumber==48315375 && dateTime=="11/09/18(Fri)21:38:02")


if(Anonymous && title=="" && postNumber==48315409 && dateTime=="11/09/18(Fri)21:41:28")

Thanks for the advice.
My obliques are pretty strong, I used to do 1pl8 Russian twists, my current about exercise for the past month is hanginng from a pull-up bar, keeping my legs straight and rotating them like the hands of a clock (as if my hips were the center of the clock and my legs were the minute hand)

I throw in seated DB shoulder press about as often as I do regular OHP.

I did just recently add face pulls but I am doing low weight (just 60lbs) and I use it moreso to get a good pump (like 15-20 rep range)

I used to do plenty of lat raises too but I haven't done them in a while."

if(Anonymous && title=="" && postNumber==48315499 && dateTime=="11/09/18(Fri)21:51:38")

Incline Bench
Lat raises
Tricep pushdowns

Weighted chin-ups
Barbell curls"

if(Anonymous && title=="" && postNumber==48315511 && dateTime=="11/09/18(Fri)21:52:49")

Terrible looking brosplit"

if(Anonymous && title=="" && postNumber==48315567 && dateTime=="11/09/18(Fri)22:00:01")

"should I just do stronglifts 5x5 if I'm trying to lose weight, or what?";

if(Anonymous && title=="" && postNumber==48315685 && dateTime=="11/09/18(Fri)22:17:20")

">TFW you tell yourself you're bulking but also autistically afraid of putting on fat

Anyways, here's the routine. Basically SS+C25K with tweaks. R8 pls
Working out all days save Sunday, lifting MWF running TTSat.

OHP 3x5
Squat 3x5
Dead 1x5/Clean 5x3 (alternating on A days)
Rows 3x9
Arnold Press 5x6, starting at heaviest weight and deloading by 5 lb each set, no rest for max muscle killing
Lat Pulldown machine 5x6, same rules as above
Run 4 km x3 (7 AM, 4 PM, 8:30 PM)
Barbell Curls 3x5
Squat 3x5
Bench 3x5
Weighted chins 3x10
Weighted dips wide grip 2x10
Weighted dips narrow grip 2x10
Flys 5x6, Arnold press rules
Machine Flys 5x6, Arnold Press rules
Skullcrushers 3x10

Basically I kept modifying SS till it was no longer SS. Considering modifying a bit more by removing the squats from C to increase recovery time (I just hit 275, but couldn't do 2 reps today because of how hard I had hit it on Wednesday)"

if(Anonymous && title=="" && postNumber==48315807 && dateTime=="11/09/18(Fri)22:31:47")

Flat bench
Incline bench
Dumbell flies
Close grip bench

Pull up
Lat pull machine
Ez-bar curl


I do these once a week and on off days I do some ab work and or some cardio"

if(Anonymous && title=="" && postNumber==48317409 && dateTime=="11/10/18(Sat)03:05:02")


>Bench Press 4x4
>Incline Bench Press 4x8
>Overhead Press 4x8
>Reverse Pec Dec 4x8
>Deadlift 4x4
>T-bar Row 4x8
>Lat pull down 4x8
>Seated Row 4x8"

if(Anonymous && title=="" && postNumber==48317426 && dateTime=="11/10/18(Sat)03:12:58")


where are the quad exercises bro"

if(Anonymous && title=="" && postNumber==48317444 && dateTime=="11/10/18(Sat)03:17:37")

"Doing Push/pull every day includes stretching/warming up with bands/foamrollers

Day 1:
Frontsquats 4x8
OHP 4x8
Floorpress/bench 4x8
Dips 3xAMRAP
Tricep isolation 4x8-12

Day 2
Chinups 4x8
Snatchgrip rackpull 3x8
Kroc rows 3xAMRAP
Heavy shrugs 3x8
Curls/calve raises 4x8-12 (calve raises when not running, otherwise curls)

Day 3:

Day 4:
Backsquat 3x3
OHP 3x3
Bench 3x3
Weighted dips 3x5
Tricep isolation 4x8-12

Day 5:
Weighted chinups 3x5
Deadlifts 3x3
Barbell/t-bar rows 3x5
Reverse curls 4x8-12
Calve raise 4x8-12 (if not running)"

if(Anonymous && title=="" && postNumber==48317450 && dateTime=="11/10/18(Sat)03:18:53")

Squat, 5x5
Bench, 5x5
Pendlay, 5x5

Squat, 5x5
OHP, 5x5
Deadlift, 1x5

HIIT cardio, 20 mins, 30sec sprints with 1 minute intervals

Chinup, 3x5
Dip, 3x5
Curl, 2x8
Skullcrusher, 2x8


if(Anonymous && title=="" && postNumber==48317517 && dateTime=="11/10/18(Sat)03:35:21")

>3x5 DL
based babby weight lifter"

if(Anonymous && title=="" && postNumber==48317984 && dateTime=="11/10/18(Sat)05:10:47")

I was on a 3 day full body routine until August but felt like I wasn't making enough progress...
What's your advice other than 'do something else'?"

if(Anonymous && title=="" && postNumber==48318073 && dateTime=="11/10/18(Sat)05:38:45" && image=="A35FEEE5-7A43-4371-85ED-C85845B6C092.jpg")

Why do curls and tricep extensions before nech and rows? It will weaken you. Makes sense if you are at an intermediate to advanced level and really want to focus on arms for a while, but novice to intermediate it would make more sense to do the compounds first and hit arms afterwards. You can also consider doing dips to replace the tricep extensions and bench flys and make the plan a bit more compact. Chin ups are also great for gett8ng bicep volume in whilst training the back. I would do deadlifts earlier in the workout, after squats. Crunches and sit ups are really not needed after squats and diddlys as you core will already have been worked a lot

I like it, nice and simple. Might add some face pulls or reverse flys to get the rear delts as well, as you don’t have a row variation. Also some curls maybe to get the same amount of bicep volume as you have tricep volume

You are not hitting all of your muscles there. You need something for your back especially, or you will end up with an unbalanced physique. You could add bent over rows on day A and maybe chin ups on day B to fix that, it would also balance out the bicep and tricep volume on both days

Looks good, one of the most balanced plans itt in my opinion

Not necessarily a bad plan, but a lot of volume and if you’re doing only one rotation of this per week quite a low frequency. If you’re natty and at novice or intermediate level it might be better to split less and up the frequency, it will stop you from stalling."

if(Anonymous && title=="" && postNumber==48318112 && dateTime=="11/10/18(Sat)05:45:31" && image=="0698BBEE-D2D4-4B53-9C46-4FDA113D4D55.png")

Don’t talk about reddit here brah, and spend some time lurking so you don’t reddit up this place. As for the plan, you would be better of doing full body as a novice, or if you are doing PPL, significantly simplifying it. For push you could just do bench, seated shoulder press and dips, for pull diddlys, rows, chin ups and some curls, for legs squats and standing calve raises. You can take inspiration from e.g. Greyskull LP and use it’s system for linear progression for increasing the weights

Based and minimalist pilled, would however add bent over rows to that to keep a balanced physique


Too much fluff, can simplify this a lot and make it more effective. Do squats instead of leg press, e.g. 3x5 or 2x5 if you are doing them three times a week. One curl variation is enough, and move it towards the end of the workout, maybe before push ups. Do either pull ups or chin ups, and definitely before the curls. Would swap tricep extensions for dips, will also get you some extra chest volume. Seated shoulder press could be useful, and something for rear delts

Looks like a sensible plan where you just added a lot of random stuff onto after the basics"

if(Anonymous && title=="" && postNumber==48318121 && dateTime=="11/10/18(Sat)05:47:24")

"For about a year when I was 16 I watched OPM and did the 100 push ups, 100 sit ups and 100 squats every night before a shower. I ended up real fucking tone but that was about it.";

if(Anonymous && title=="" && postNumber==48318141 && dateTime=="11/10/18(Sat)05:52:37")

"Reps x Sets

Push 1 - (Chest, Triceps & Shoulders)
Flat Barbell Bench Press 5 3
Seated Barbell Overhead Press 5 3
Incline Barbell Bench Press 5 3
Dumbell Lateral Raises 12 3
Rope Tricep Push Downs 12 3
Skull Crushers 12 3

Pull 1 (Back & Biceps)
Barbell Rows 5 3
Lat Pull Downs (V Grip) 10 3
Seated Row 10 3
Face Pulls 12 3
Standing EZ Curl (Alternating grip) 12 4
Hammer Curls 12 3

Legs 1
Barbell Squats 6 4
Sumo Squats 10 3
Leg Extensions 12 3
Lying Hamstring Curls 12 4
Standing Calf Raises 12 5

Push 2 - (Chest, Triceps & Shoulders)
Flat Barbell Bench Press 5 3
Standing Overhead Press Machine 5 3
Incline Machine Press 5 3
Dumbell Lateral Cable Raises 12 3
Rope Tricep Push Downs 12 3
Skull Crushers 12 3

Pull 2 (Back & Biceps)
Single Arm high Cable Rows 5 3
Lat Pull Downs (Long Bar) 10 3
Seated Row - Straight bar 10 3
Face Pulls 12 3
Standing EZ Curl (Alternating grip) 12 4
EZ Preacher Curls 12 3

Legs 2
Barbell Squats 6 4
Leg Press 10 3
Leg Extensions 12 3
Lying Hamstring Curls 12 4
Standing Calf Raises 12 5"

if(Anonymous && title=="" && postNumber==48318146 && dateTime=="11/10/18(Sat)05:53:42")

Yeah, forgot to say PPLPPLR"

if(Anonymous && title=="" && postNumber==48318173 && dateTime=="11/10/18(Sat)05:58:44")

"Owner of an home gym power cage. Currently, my routine is push/pull ABxABxx

> A:
> 3x5 Bench Press
> 3x5 OHP
> 3x10 Incline Bench or Dips

> B
> 3x5 Chin Ups
> 3x5 Squats
> 1x5 Deadlift
> 3x10 Pendlay Rows

Problem is, that B is much more intense than A and also, since I do the workout in the morning, both take about 1h - 1.25h including warmup, which is too much time.

So, I thought about moving towards 5/3/1. I am "advanced" in my lifts regarding to, but not proficient. Back with Chin Ups and Deadlift is strong, Squats and OHP weak.

Having the advantage of a home gym and using the early time in the morning, I thought of an adapted 5/3/1 to focus more on my back:

> 5/3/1, 5x10:
> Mon: OHP, OHP
> Tue: Chin Up, Chin Up
> Wed: Squats, Planks/Hanging Leg Raises
> Thu: Bench Press, Bench Press
> Fri: Deadlift, Pendlay Rows
> Sat: Stretching
> Sun: 45min Running

Alternativ including a third block:

> 5/3/1, 3x10, 3x10:
> Mon: OHP, OHP, Bench Press
> Tue: Chin Up, Chin Up, Pendlay Rows
> Wed: Squats, Planks/Hanging Leg Raises, WTF
> Thu: Bench Press, Bench Press, OHP
> Fri: Deadlift, Pendlay Rows, Chin Up
> Sat: Stretching
> Sun: 45min Running

What do you think?"

if(Anonymous && title=="" && postNumber==48318189 && dateTime=="11/10/18(Sat)06:01:18" && image=="BDD1499D-B28F-42C5-A4FA-FC5F37388CA4.jpg")

Could probably not squat on Wednesday, unless you want to go T-Rex mode

The amount of deadlifting and squatting in Greyskull LP should be fine, unless you are not progressing symmetrically to your other lifts. New plan looks ok though

Nigga that’s a lot of volume

No need for that many curl variations and squat variations. Also could spred out press variations a bit, e.g. only incline on hypertrophy days and only flat bench on strength days

Why do incline and ohp on the same day instead of splitting it? Would be easier for recovery and also get you arm work on each day. E.g. ohp on day A and switch out tricep pushdowns for dips so you’re still hitting chest

It’s certainly unique

Pretty low frequency. Anyways, if you want to stick with it the pull day is the least sensible combination, with ohp at the end as well. Would at least go bent over rows, chin ups, ohp


if(Anonymous && title=="" && postNumber==48318292 && dateTime=="11/10/18(Sat)06:26:17" && image=="file.png")

"feedback would be appreciated
I'm green(not teal)man on symmetric strenght"

if(Anonymous && title=="" && postNumber==48318386 && dateTime=="11/10/18(Sat)06:41:41")

Bench 4x6
Squat 4x6
Weighted pull up 4x6
Lateral raise 3x10
Tricep overhead extension 3x10

Deadlift 3x5/RDL 4x8 (alternate)
Incline bench 4x8-10
Chinups 3xF
Rear delt fly 3x10
BB curl 3x10

Getting weaker on OHP so I ditched it for a while. Also experimenting with both chins and Pull-ups instead of rows. Something obvious I'm missing?"

if(Anonymous && title=="" && postNumber==48318449 && dateTime=="11/10/18(Sat)06:49:35")

"I do the Scooby gym routine but slightly modified it some movements and turned it to a PPLPPLx instead of PPLxx

>3x8 Bench
>3x8 Flies
>3x8 Incline dumbbell press
>3x8 OHP
>3x8 Side raise
>3x8 Skullcrushers

>3x8 Lat pulldown
>3x8 Rows
>3x8 Pull-up
>3x8 Shrugs
>3x8 Preacher curl
>3x8 Concentration curl

>Core warmup
>4x8 Squats
>4x8 Deadlifts
>4x8 Leg press
>4x8 Calf raises

20 minutes of cardio on my push and pull days. Definitely open to tips and suggestions. I enjoy doing a PPL more than a 5x5 so far."

if(Anonymous && title=="" && postNumber==48318452 && dateTime=="11/10/18(Sat)06:49:45" && image=="1539004104886.png")

"Day 1: Squats 3x3, OHP 3x8
Day 2: Pull ups 3xF, Dips 3xF, I.Bench 3x8
Day 3: OHP 3x3, Squats 3x8
Day 4:Pull ups 3xF, Dips 3xF, I.Bench 3x8
Day 5: Deadlifts 5/3/1, Rows 3x8

Every day, 20-30 cardio.Days 2 and 4 are supposed to be on the easy side. Every week add a little weight. Flat bench is a meme."

if(Anonymous && title=="" && postNumber==48318578 && dateTime=="11/10/18(Sat)07:15:29")

Is it bad then? Should I add more stuff in the pull days that's what you mean?
Thanks for the feedback!

t. Low frequency guy"

if(Anonymous && title=="" && postNumber==48318643 && dateTime=="11/10/18(Sat)07:26:26")

Squats 3x5
Bench 3x5
Weighted chin-ups 3x5
Curls 3x6-10

Squats 3x5
OHP 3x5
Deadlift 1x5
Weighted chin-ups 3x5
Curls 3x6-10

Doing this LP until I hit proficient on symmetric strength (a little under 1/2/3/4)"

if(Anonymous && title=="" && postNumber==48319065 && dateTime=="11/10/18(Sat)08:33:11")

Pretty minimal but I like it. I'd merge C&D though and gain two rest days."

if(Anonymous && title=="" && postNumber==48319114 && dateTime=="11/10/18(Sat)08:42:25")

As I mentioned bent over rows and chin ups would be a good combination. It would make sense for you to count the sets you do for chest and for back and try and balance them, also count the deadlifts in that. Aim for 12-20 sets per week, maybe 14-18"

if(Anonymous && title=="" && postNumber==48319158 && dateTime=="11/10/18(Sat)08:50:37")


Incline bench 3x6-8
Db Incline bench 3x10-12
Incline Db Flies 3x12-15
Lateral raises 6x12-15
Wide grip OHP 4x12-15
Db Tricep extensions 4x12-15

Chinups 3x6-8
Db Row 3x10-12
Neutral grip Pulldown 3x12-15
One-handed pulldowns 3x12-15
Shrugs 3x12-15
Reverse grip curls 4x12-15
Incline db curls 4x12-15

>Legs & Shoulders:
Hip Thrust 4x10-12
Squats 3x5
RDL 3x8
Lateral Raises 6x12-15
Rear delt flies/Facepulls 6x12-15

Any suggestion?"

if(Anonymous && title=="" && postNumber==48319273 && dateTime=="11/10/18(Sat)09:06:56")


A: Bench 5x5, OHP 8x3, Bent over row 5x5
B: Squat 5x5, Stiff legged DL 5x3, Pull-ups 40 reps total
C: Bench 5x1, OHP 3x3, Bent over row 5x1
D: Squat 5x1, DL 5x1, Pull-ups 40 reps total

It's better than Texas Method which I did before, I'm close to 2/3/4/5"

if(Anonymous && title=="" && postNumber==48319283 && dateTime=="11/10/18(Sat)09:07:59")

>It’s certainly unique

Anything obviously missing or stupid? Never gotten feedback on it before"

if(Anonymous && title=="" && postNumber==48319396 && dateTime=="11/10/18(Sat)09:21:58" && image=="2989B1BC-34CB-4B0E-9155-F98C6466C4CA.jpg")

What percentages do you use?"

if(Anonymous && title=="" && postNumber==48319542 && dateTime=="11/10/18(Sat)09:38:48")

post body pls"

if(Anonymous && title=="" && postNumber==48319586 && dateTime=="11/10/18(Sat)09:44:29")

I don't do percentages, I never test my 1RMs and I'm not sure calculated 1RMs are accurate. I recently read about RPE (rating of perceived exertion) which makes sense. So I mostly try to do @10 which I take as "not failure, but no more reps would be possible" at the last rep of the last set. If I fail before the last rep (which happens sporadically and always has an identifiable cause) I quit that exercise, I found that grinding on after that doesn't help gains but impairs recovery.

I'm shy. But girls have continuously become friendlier, even the cashier.

It's a nice routine that focuses on the big lifts and throws in some pull-up variations for biceps and v taper. Adding in rows significantly improved the other four big lifts."

if(Anonymous && title=="" && postNumber==48319626 && dateTime=="11/10/18(Sat)09:48:38")


1 Year ago I was less than untrained on symmetric strength (Bar for bench etc) and am now Novice.

Stats: 0.5/1.25/1.5/2.5

Depending on my mood for the week I'll do:

12/10/8 (Increase weight)
5x5 (Moderate weight)
5/4/3/2/1 (Really increase weight to max)\\\++

>Tricep Pushdown
>Incline Fly
>Skull Crushers
>Incline Bench
>Close Grip Incline Bench
>Dips (To Failure)

>Preacher Curls
>Bent Over Rows
>EZ-Bar Curl
>Cable Curls
>Upright Rows
>Pull Up (Failure)

>Back Squat
>Calf Press
>Dead Lift
>Dumbbell Lunges
>Leg Press (Failure)

I don't do rest days. ABCABCABCABCABCABCABC"

if(Anonymous && title=="" && postNumber==48319632 && dateTime=="11/10/18(Sat)09:49:16" && image=="343FDDFD-953C-481C-8C55-2D109522498D.jpg")

Just taking a quick look at it there’s a lot of shoulder volume, could probably dial that down a bit and still get the same growth stimulus with less recovery issues. Also there is very little for bicep apart from the 3 sets of chin ups on the C day. Would replace lat pulldowns on day A with chin ups and maybe also add some curls, count sets to balance out the bicep with the tricep. You can probably squat less, if you are squatting three times in 6 days, two times would be enough, and then use that day to focus on deadlifts as a lower body exercise. Also some variations like machine flys and wide grip dips are unnecessary. And some rear delt work wouldn’t hurt as well"

if(Anonymous && title=="" && postNumber==48319666 && dateTime=="11/10/18(Sat)09:52:50")

Shit nigga what are you doing? That’s a shitload of exercises at obviously not a very high intensity with not enough focus on recovery, and you apparently aren’t actually getting strong either. Just do some proven linear progression system and eat more until you can hit some decent numbers."

if(Anonymous && title=="" && postNumber==48319693 && dateTime=="11/10/18(Sat)09:55:39")

Maybe I'll up the leg workout to twice a week also. Anyway here it is:

Bench press 4x4-6
Dumbbell flys 3x12-15
Ohp 4x10-12
Lateral raise 4x12-15
Triceps pressdown 4x12-15
Incline dumbbell press 4x4-6
Facepulls 3x20 (yeah yeah it's not push, shut up)

1 arm cable lat pulldown, 2x15-20 for each arm
Pullups/Chinups to exhaustion (can't do many so I start with this)
Barbell rows 3x10-12
Omni grip lat pulldown 3x12-15 (1 wide/close/overhand grip)
Facepulls 4x15-20
Bicep ez-bar curl 3x6-8
Deadlift 5x5-6

Jumping rope warmup, a couple minutes
Squats 4x4-6
Romanian deadlift 4x8
Leg extensions 4x10
Leg curl 4x8-10
Calf raise 3x10-12 + 3x20 seated

Abs every single day after workout, 400rep ab workout."

if(Anonymous && title=="" && postNumber==48319694 && dateTime=="11/10/18(Sat)09:55:45")

But why chin up and not pull up?"

if(Anonymous && title=="" && postNumber==48319709 && dateTime=="11/10/18(Sat)09:57:37")

I do something similar atm anon

Overhead press
Weighted dips
Lateral raises
Calf raises

Weighted chin-ups
Dumbbell rows

4-6 times a week ABAB+ depending on recovery"

if(Anonymous && title=="" && postNumber==48319823 && dateTime=="11/10/18(Sat)10:09:05")

Doesn't matter, whichever you prefer"

if(Anonymous && title=="" && postNumber==48319867 && dateTime=="11/10/18(Sat)10:13:52")

I dunno I am way stronger than when I started, only able to do bar to one plate is not bad IMO.

Thanks for the advice."

if(Anonymous && title=="" && postNumber==48319926 && dateTime=="11/10/18(Sat)10:22:23")



if(Anonymous && title=="" && postNumber==48319947 && dateTime=="11/10/18(Sat)10:25:14")

Yes but what confused me was that I already have those on B.

Thanks for spending your time helping a noob like me!"

if(Anonymous && title=="" && postNumber==48319948 && dateTime=="11/10/18(Sat)10:25:31")

i get the feeling you're hitting lats a lot more than rhomboids. i think you should split them up more evenly. probably replace one of those for cable or t-bar rows.
also i feel like you're not hitting traps enough. consider shrugs.

for your push day, you should alternate your bench and ohp. still do them both, but also focus on doing low reps but heavy weights on ohp as well"

if(Anonymous && title=="" && postNumber==48319994 && dateTime=="11/10/18(Sat)10:30:04")

the fuck. thats a lot. how fit are you?"

if(Anonymous && title=="" && postNumber==48320080 && dateTime=="11/10/18(Sat)10:41:24")

"Pushups 50, 30 , 20
Bench 15, 10, 10
Pectoral Fly 20, 15, 10
Pull Ups 10, 10
Sit Ups 50, 50, 50
3 Mile Run

I'm a simple man"

if(Anonymous && title=="" && postNumber==48320107 && dateTime=="11/10/18(Sat)10:44:23")

Bench 3 x 5
Incline Bench 3 x 10
Dips 3 x F
Lat Raise 3 x 10

Deadlift 3 x 5
Row 3 x 12
Bi Curl (alternating variations) 3 x 10
Shrugs 3 x 12
Chin Up/Lat Pull (alternating) 3 x 10

Squat 5 x 5
Calf Ext 3 x 20
Lunges 3 x 12
Glute-Ham Raise 3 x 10

Gym 5-6 times a week, Mondays and (sometimes) Thursdays off"

if(Anonymous && title=="" && postNumber==48320220 && dateTime=="11/10/18(Sat)10:57:57" && image=="1540566529662.jpg")

"all 3x8

Monday: Chest/Biceps
• Bench Presses:
• Incline Bench
• Machine Cable Fly

• Barbell Curls
• Dumbbell hammer Curls
• concentration curls

Tuesday: Legs

• Seated Leg Curls
• Romanian deadlift

• Single leg lunges
• Leg Presses
• Leg Extensions
• Goblet squats

Wednesday: Off


• Pullups
• Barbell Rows
• Seated Rows
• One-Arm Dumbbell Rows
• Barbell Shrugs
• facepulls (NON NEGOTIABLE)
• cable overhead pull
• Lat Pull Down

Friday: OFF


• Dumbbell Presses
• overhead press
• Dumbbell Laterals
• rear delt machine

• dips
• skullcrushers
• Cable Pushdowns
• Overhead Rope Extension

Sunday: OFF"

if(Anonymous && title=="" && postNumber==48320513 && dateTime=="11/10/18(Sat)11:33:19")

front squat
weighted chins
face pulls

Incline BB Bench
BB Row
Push Press
Bodyweight Chins

SL Deadlift
T-bar row
Bodyweight Chins

CG Bench
DB row
Weighted Pushups
Bodyweight Chins

5/3/1 on major barbell compounds, slightly higher rep ranges on secondary lift of the day, dumbell/machine stuff is usually 3x10, chins are 5/3/1 weighted and 5x5 bodyweight deload as necessary, rinse, repeat"

if(Anonymous && title=="" && postNumber==48320529 && dateTime=="11/10/18(Sat)11:34:36")

also, joker sets on main lift of day if qualify, first set last if not"

if(Anonymous && title=="" && postNumber==48320752 && dateTime=="11/10/18(Sat)11:58:28" && image=="williams 5x5 workout.png")

"hope you guys like my routine. something ive been testing for a the past year. really dig it. simple, uniform, hits the major muscles, minimalist, and takes an hour. see pic attached


Workout A: 5x5
Bench Press
Incline Bench Press
Barbell Curl+Preacher Curl

Workout B: 5x5
Cable Rows
Side Raises

Workout C: 5x5
Lying Leg Curl
Seated Calves
Decline Crunches

if(Anonymous && title=="" && postNumber==48320763 && dateTime=="11/10/18(Sat)11:59:36" && image=="ne.jpg")


if(Anonymous && title=="" && postNumber==48320931 && dateTime=="11/10/18(Sat)12:17:34")

Push + stairstep machine
Pull + stairstep machine
Lap swim

ABC off ABC off...
Repeat. I really enjoy it so far."

if(Anonymous && title=="" && postNumber==48321037 && dateTime=="11/10/18(Sat)12:30:23")

"Mon (all 4x10)
Flat BB Bench
Cable fly
Incline DB Bench
Upward Cable fly
Decline DB Bench
Downward Cable fly
Preacher curls (5x10)
Hammer curl (5x10)
Wide Grip curl (5x10)

Tues (all 4x10)
Hip abd/adduction
Calf Extension
Bulgarian Split Swuat
Leg Curl
Bent Over Rear Delt Raise

Thurs (all 4x10)
Pendley Row
Lat Pulldown
Stiff Arm Pushdown
Iso Lat High Row
DB Upright Row
Cable Face Pull
Lateral DB Raise

Monday but triceps instead of biceps
Dips (5x10)
Rope Pushdown (5x10)
DB Overhead Extension (5x10)

Someone help, it's meant for mass gain and it's working well enough but doing 36-39 working sets is killing me faster then my major."

if(Anonymous && title=="" && postNumber==48321050 && dateTime=="11/10/18(Sat)12:31:13")

4 upper push and 2 upper body pulls. Make this number the same if you want to avoid shoulder injury.

Why seated calf raises instead of standing? Seated only works a small portion of the calf where as the standing works the majority.

You are doing 3 heavy pushes along with skull crushers then next day you plan on doing ohp and side laterals?

You have deadlifts then plan on doing squats the day after?

I bet your bench is pretty decent and the rest of your lifts are completely lagging behind.

Not hating but I would suggest changing it up if you want to keep seeing good results and want to stay injury free. inb4: i feel great and dont have any pains. You will."

if(Anonymous && title=="" && postNumber==48321163 && dateTime=="11/10/18(Sat)12:40:45")

can you elaborate on the 4 upper push and 2 body pull? are you saying make both of them 2?

and ill definitely start incorporating standing calves. just liked seated calves and stuck with them

do you have any recommendations on changing it up to avoid injury?"

if(Anonymous && title=="" && postNumber==48321225 && dateTime=="11/10/18(Sat)12:45:44")

Not him,
But you want the pushing volume equal to your pulling volume, for good shoulder health. Infact, it’s best to even aim for a bit more pulling volume.

So if you have OHP, incline bench, bench, and dips. You should do as much pulling volume. Ex, rows, weighted chin-ups, face pulls, Pulldowns, etc

Fun fact: To know whether you may have imbalances, compare your 1 rep max weighted pull-up to 1 rep max bench press. For optimal shoulder health they should be equal."

if(Anonymous && title=="" && postNumber==48321246 && dateTime=="11/10/18(Sat)12:48:49")

ah ok gotcha, so the total output of pushing needs to equal pulling. i will probably go PLPX to help with recovery and might take out a few exercises to assist with this. thanks anon"

if(Anonymous && title=="" && postNumber==48321257 && dateTime=="11/10/18(Sat)12:50:33")

No problem, god bless. Some will go as far as to have twice as much pull volume as push volume, maybe consider that when looking for a decent program."

if(Anonymous && title=="" && postNumber==48321611 && dateTime=="11/10/18(Sat)13:35:25")

Yah pretty much what this guy said."

if(Anonymous && title=="" && postNumber==48321760 && dateTime=="11/10/18(Sat)13:53:12")


>>48308540 here
thanks for advice i only started couple weeks ago
but how do i hit abs if i skip crunches? the first time i did legs i missed crunches and did only squats, splits and deadlift and the day after my legs and glutes where sore while abs felt nothing... must mean i didnt work them out at all"

if(Anonymous && title=="" && postNumber==48321900 && dateTime=="11/10/18(Sat)14:10:50" && image=="1541827139353.jpg")

"hey guys im new to fit and decided to post for the first time. im new to lifting and made my own program, been going for about 2 weeks... didnt like the ones you guys recommended when i was lurking. but im not seeing much results and i think i may have injured myself. its still a work in progress

day 1 - chest and legs and arms
bench press
incline bench press
leg extensions
lying leg curls
side raises
forearm curls

day 2- legs and body conditioning
forearm curls
box jumps
calve machine
sumo deadlift
hanging leg raises
db chest machine

day 3 = joints
wrist curlers
box jumps
run 1 mile at 10% speed
run 1 mile at 50% speed

day 4 - rest
hip thrusts

if(Anonymous && title=="" && postNumber==48321941 && dateTime=="11/10/18(Sat)14:14:48")

"Today's - Back/Biceps

Bicep Curls 5x5
Lat pulldowns 5x5
Hammer curls 5x5
Bent over rows 5x5
Curls to shoulder press 5x5
Seated row 5x5
Preacher Curl 5x5
Seated back extension 3x15

am i gonna make it?"

if(Anonymous && title=="" && postNumber==48322017 && dateTime=="11/10/18(Sat)14:22:33")

what sort of equipment are you using/do you have? cause I can give you a much better routine for beginners that will take half the time, and spare you any useless exercises"

if(Anonymous && title=="" && postNumber==48322087 && dateTime=="11/10/18(Sat)14:30:17")

"feedback pls >>48318292";

if(Anonymous && title=="" && postNumber==48322148 && dateTime=="11/10/18(Sat)14:36:50")

"why/howare so many people literally doing 4 or 5 different exercises and then calling it a day?!";

if(Anonymous && title=="" && postNumber==48322172 && dateTime=="11/10/18(Sat)14:38:53")

intensity + compound movements
if you can do more than 4 or 5 different exercises properly then you are doing a newfag dyel machine brosplit with baby weights"

if(Anonymous && title=="" && postNumber==48322231 && dateTime=="11/10/18(Sat)14:44:20")

someone please tell me im not retarded"

if(Anonymous && title=="" && postNumber==48322269 && dateTime=="11/10/18(Sat)14:47:51")

honestly, its a pretty good routine. not meming or trolling, its good. how are your results?"

if(Anonymous && title=="" && postNumber==48322273 && dateTime=="11/10/18(Sat)14:48:24")

you are
deadlift is not a pull
you dont do ohp
you think 3x10 lat raise will do anything for a natty
you think going to failure everytime is a good idea
you put chinup as the last pull movement
you alternate chinup with fucking lat pulldown
you think 3x12 shrug will do anything for a natty
you think calf isolation will actually do anything"

if(Anonymous && title=="" && postNumber==48322281 && dateTime=="11/10/18(Sat)14:49:42" && image=="CDDE35F8-A29F-4C66-869E-0B7DEC3A7E5C.jpg")

You’re spending more time at the gym than you need to. You could distribute most of that into three days with heavy and volume days for each muscle group. The current plan seems fine though if you’ve got the time. Would squat more than once a week though. Volume for each muscle group is a bit high, but if you feel you can recover from it that’s fine

Nothing missing, would swap the tricep extensions for dips though to get some extra chest volume in, right now you have more back than chest volume

Do less variations, you’re just adding empty volume at the cost of intensity. E.g. on push day you would do fine with just incline bench, cable crossovers and dips, on pull day deadlifts, rows or pull ups, curls and a rear delt exercise would be fine. Better to spend less time in the gym at a higher intensity

Not bad, like that you kept it short. Would move chin ups behind deadlifts, and do less than 5x5 for the accessories. Something like 2-3x8-10 makes more sense for e.g. curls for hypertrophy"

if(Anonymous && title=="" && postNumber==48322294 && dateTime=="11/10/18(Sat)14:51:14")

>Would squat more than once a week though.
But there are 2 squats on 2 different days?"

if(Anonymous && title=="" && postNumber==48322307 && dateTime=="11/10/18(Sat)14:52:50" && image=="1538704921660.jpg")


Lat Pulldowns
Tri Extensions

Seated Row
Seated Calf Raise

Dumbell Rows
Tricep Extension

Its a shitty routine. I've become lazy and need to start a real program."

if(Anonymous && title=="" && postNumber==48322341 && dateTime=="11/10/18(Sat)14:55:41")

admittedly I am retarded for leaving out my OHP - 3 x 5 on my Push day

What would you suggest I do differently?"

if(Anonymous && title=="" && postNumber==48322364 && dateTime=="11/10/18(Sat)14:57:43")

"pls rate

cable Rows

lat PD

2.5 min rest, 3x10-12 every set amrap, 30 min cardio afterwards"

if(Anonymous && title=="" && postNumber==48322388 && dateTime=="11/10/18(Sat)14:59:52")

obviously put ohp in push, and alternate the order of bp and ohp every time
dont do dips til failure
dont waste time doing lat raise, get your ohp numbers up instead
do deadlift on your legs day
change your 3x5 on the deadlift to something more sensible
ditch shrugging, or at least do heavy ass rack pulls instead, heavier than your dl
chinup should be the first or second on your pull day
dont alternate chinup with lat pulldown as chinup is vastly superior
do 3x5 chinup instead or 3x5+2x10, and do it weighted
curl should be the last on pull day
calf exercises are a waste of time, either dl and sq is enough or you wont grow your calf as a natty
do some kind of fucking core exercise, like dead hang leg raise, which is objectively the best"

if(Anonymous && title=="" && postNumber==48322394 && dateTime=="11/10/18(Sat)15:00:48" && image=="02A4B29B-10D5-491E-BC84-335E2E739217.gif")

It’s fine. Would remove the lat raises, go only to 8-10 on the rows, don’t need shrugs but keep them if you like them, do calf extensions 8-10 reps, best standing and squeeze at the top.

Don’t really need more, and it comes at the cost of intensity and recovery too

Way too much volume, doing curls 5x5 is too heavy, doing curls before the rows makes the rows harder to do as intensely. Just going deadlifts, rows / pull ups, curls, face pulls would be enough to get your bck to grow, take like half as much time and will be easier to recover from

Way too many exercises in an odd order, odd way to split it too and probably completely mismatched in terms of volume. Just take and existing programme like SL, GSLP or even SS and add some bro volume to it, will work much better

If you start actually moving some weight on squats, deadlifts and ohp after a few months of lifting, you will notice that your abs get worked a lot more, may even have the occasional soreness. The other part of this is frequency, you are essentially hitting abs every time you train which also helps."

if(Anonymous && title=="" && postNumber==48322427 && dateTime=="11/10/18(Sat)15:03:08")

Ah, didn’t see it between the deadlifts there. That should be fine then, if you feel like it doesn’t cause issues with intensity to always do deadlifts and squats on the same day. You probably don’t need to do as many deadlifts as squats either"

if(Anonymous && title=="" && postNumber==48322603 && dateTime=="11/10/18(Sat)15:23:41")

thanks for the advice anon"