Fuck it
A
Like 8 dips
4x12 band dips
3x8 inclined bench press
2x15 close grip bench press
3x10 db pullovers
3x10 1x15 skullcrushers
3x12 db tricep extensions
4x15 db kickbacks
B
4xfailure pullups
4xfail chinups
Couple series with bands
4x15 db row
3x10 pullovers
3x10 reverse bb curl
3x10 db side curl
3x15 inclined db curl
4x15 hammer
C
4 series of bb OHP with decreasing weight (starting with 8 reps with max weight and increasing reps each series)
3 series of bb squats, same as ohp
3 series of bb deadlift, same
4x15 lateral db raise
3x10 bb shrugs
3x10 hip thrust
Abs every time
It seems to me if you're doing multiple variations of one exercise you should spread them out in the workout or just choose one every day rather than doing three types of curls for huge volume.
I prefer something like 8, 5, 3 adding weight each time, backing down to you 8rep weight for a couple sets of 5, then switching to a harder variation for 3x8, like if you're squatting go to front squats, deads to deficits, bench to pause or slow eccentric bench. More volume and hitting weak points will do more for you than 15 reps and going to failure. You should only go to failure on single joint exercises like curls, tri ext, or other small lifts. Id also recommend swapping one cardio movement for upper back work, switch between pulldowns and rows for 4-5x10
Pull:
Deadlifts 3x5
Machine Chin Down 4x10/Machine Pulldowns 3x10
Machine Rows 3x8
Straight Arm Pushups 3x10
DB Gorilla Rows 3x12 (Each side)
DB Curls 3x10 (Each side)
Face Pulls 3x15
Legs:
BB Squat 4x8/Leg Press 4x8
Seated Calf Raises 3x20 (Each Leg)/Calf Press 3x15 (Each Leg)
DB Lounges 3x10 (Each Leg)
DB RDL 3x12 (Each Leg)
Leg Extensions 3x12
Some calf+thigh excersise that I don't know its name 3x10
I do one heavy day (3-5 reps, 90% RPE), and then one day focusing on volume (8-12 reps, 80% RPE). Sometimes I split the D day. One deload week (~60% RPE) every two months or so.
A
Squat 3x3-5
BP 3x3-5
Box Squat 3x8
45º DB Press 3x10-12
Quadriceps Curl 3x12
Floor Press 3x8
B
Row 3x3-5
OHP 3x3-5
Weighted Pull Up 3x10
Arnold Press 3x10
T-Bar Row 3x10
DB Fly 3x12
C
DL 3x3
SL Trap Bar DL 3x10
Hamstring Curl 3x12
BP 3x10-12
45º DB Press 3x12
Close Grip BP 3x8-12
D
Squat 3x8-10
Hack Squat 3x8-10
Quadriceps Curl 3x12
Row 3x8-10
OHP 3x8-10
One Arm Row 3x8-12
Arnold Press 3x10-12
squat 4x10
wide grip bench 3x10
chin-up 3xfailure (I do assisted chin-ups for this because I'm dyel)
behind the head press 4x10
barbell curl 3x10
crunches 3xfailure
Not bad but I'd switch back and forth between chins and rows, find a different ab exercise, and a different curl. Bb curl will prob wear your wrists out. And I'd go nuts with the same rep range every time. Probably do 4*10, the. 4x8, 4x5 over the course of a week
Thank you anons
All you other morons with your 5 hour every day workouts with 20 different dumbbell curl and bench press variations. I don't have the time for that shit.
I used to, but then I realized it was making me dread the gym and not go because I don't enjoy gymming for that long.
Nowadays I only do 4 exercises a workout, maybe 6 at most if I feel it, and superset them. Usually do 5 sets per exercise, to 10-15 reps for hypertrophy. Kinda improv it but it feels nice and I'm gaining. Wanna iron things out however, which is why I'm here.
Here's an example from today: >Back squat 4x10
>OHP 4x10 >Pec Fly 4x12
>DB Skullcrushers 3x12 >BB Preacher Curl 3x15
They're grouped together by what I superset.
As I said normally 5 sets but in a rush
4 day push/pull, focused on upper body hypertrophy
Push A
4x8+ BB Bench
3x6+ Front Squat
3x8-12+ DB OHP
3x8-12+ Overhead Tricep Extensions
3x12-15+ Lateral Raises
Pull B
3x6+ Deadlift
3x10+ BB Bent-over Row
3x8-12+ EZ Bicep Curl
3x15-20+ Reverse Flies
3x10-20+ DB Shrugs
3x8-12+ Knee Raises
Push C
4x8+ BB OHP
3x8-12+ some variation of split squats (currently normal in-place lunges)
3x8-12+ DB Bench
1xF Dips
3x8-12+ Skull Crushers
3x12-15+ Neck Extensions
Pull D
3x6+ Chin-ups
3x8+ RDL
3x8-12+ DB Bicep Curl
3x15-20+ Face Pulls
3x10-20+ Shrugs
3x8-12+ Knee Raises
ABxCD
Cardio:
LISS: lots of walking
HIIT: rowing machine, however much I feel like
Pls give recommendations for other ab exercises, especially uncheatable ones. Getting the form right on knee raises is so hard like goddamn.
Also will probably add pull-ups on Pull B, want big lats and V-taper as fast as possible
This is based of NH's gentlemans split. Ignore the orange parts they're just running days. Getting into training a bit more after taking a short break and this program feels pretty nice but idk since it is my first time programming. (The curl weigts are excluding ez bar since idk the weight of it)
Upper A
Bench press 3x2-5
OHP 3x6-10 + Weighted chin-ups 3x6-10
Incline Bench press 3x8-12 + Dumbbell rows 3x8-12
EZ Bar curls 3x6-10 + EZ Bar French press 3x6-10
DB Lateral raises 3x10-15
Yh i noticed im doing like 23 sets of back compared to everything else thats in the 9-12 range. He always preaches that your back can take the beating but idk, i feel pretty beat up all the time in general. Might just go down to 1 set of each across the 4 days instead of doing them everytime i lift.
i would be beat the fuck up from that as well. I do weighted pull ups once a week and reps for the other day. He can probably do it because he quarter reps on pull ups. Going down to 1 set a day or reducing it to 2 times per week is probably wise
>He always preaches that your back can take the beating
It can. The back is like the equivalent of the legs in the upper body. It's the biggest musculature and can take a lot of volume for growth.
The problem with NH's upper/lower Sheiko is that it would be doing too much pull ups. Your rotator cuff and tendons can only take so much on pull ups. There should be varying ways to hit your back so that there's less fatigue.
I do it like
i would be beat the fuck up from that as well. I do weighted pull ups once a week and reps for the other day. He can probably do it because he quarter reps on pull ups. Going down to 1 set a day or reducing it to 2 times per week is probably wise
said with 1 day having weighted pull ups for 3x5 while the other day having bodyweight pull ups for 3x8-12
Then fill in the gaps with horizontal pulling and diagonal pulling exercises that are less stressful like chest supported rows, pullovers on Nautilus/Hammerstrength machines/cables, seated cable rows, etc.
1 year ago
Anonymous
i would be beat the fuck up from that as well. I do weighted pull ups once a week and reps for the other day. He can probably do it because he quarter reps on pull ups. Going down to 1 set a day or reducing it to 2 times per week is probably wise
Would it be better to do Weighted pulls/chin-ups on my lower b day since that ends the week and then pull/chin-ups amrap on lower a which is right before a rest day? Just since im already doing rows on both upper days already.
Also, idk if it was intentional or not but you two only mentioned pull ups. Are they just overall better compared to chin-ups, or is that just the style you prefer?
1 year ago
Anonymous
>Would it be better to do Weighted pulls/chin-ups on my lower b day since that ends the week and then pull/chin-ups amrap on lower a which is right before a rest day? Just since im already doing rows on both upper days already.
Sounds good.
>Are they just overall better compared to chin-ups, or is that just the style you prefer?
For me, it just slipped my mind. Personally I'd go neutral grip pull ups >>> chin ups >>> pronated grip pull ups. But that's just me since my TOS gets triggered when doing pronated grip pull ups. Neutral grip is overall the safest way to do it.
How about a late novice/early intermediate PPL? With a little bit of everything (bodybuilding, powerlifting, strongman, weightlifting, calisthenics, prehab)
ackchyually doing hiit immediately after big lifts means big muscle gains AND big heart gains because you're still entering rest mode after you're done
only during rest or active recovery days that hiit is verboten so it doesn't fuck up your recovery window
Some background. I have a home gym of sorts. Kettlebells from 4 to 32 kilos, a bench, some resistance bands, a shitty pull-up bar and some adjustable dumbbels with not enough plates atm. I'm getting back to fitness after injury, deppression and getting fat. I've been doing a xAxAxAx xBxBxBx type of full body program of my own invention with pretty basic excercises. I'm now toying with the idea of a ABxABxx program to save a bit of time.
Day A would be mainly lower body and some accessories. Legs are a bitch to train at home. Day B would be the upper body. Increasing resistance happens through increasing reps after succesful full sets. After 5 additional reps I usually add a new set. When that's done I move up in weights.
Warmup: Bodyweight squats to get the blood flowing. Kettlebell halos with lighter weight to activate the shoulders and warm up the upper body. Finished with a couple of hindu push-ups. These limber my back nicely.
A:
5x 10+ Bulgarian split squats (per leg)
5x 20-25+ KB swings. One armed with 28kg, both hands 32kg.
3x 20+ KB or DB front squat.
3x AMRAP Whatever curl I fancy that day
3x AMRAP abwork
B:
4x 10+ KB or DB bench press. I did KB floor presses and havent tried using a KB with the bench. Might not be feasible. More DB plates coming.
2x AMRAP push-ups
4x AMRAP Pull-ups. Slow and assisted because I'm still a fatty.
^These can be replaced with 4x10 KB one armed rows.
3x 10+ KB upright row
3x 10+ KB overhead press
2x 20+ KB standing flies
Cardio at least once a week, hopefully twice : Jogging, HIIT runs, path running, cycling, long walks, hiking, marching with a weighted rucksack etc. I've started walking to work too. Whatever tickless my fancy. I'd love to get back to running at least once a week.
Day 1-Chest and Back
Bench Press 3x8-10
Incline Bench 3x8-10
Cable Fly- 3x8-10
BB Row 3x8-10
Lat Pulldown 3x8-10
Cable Pullover 3x8-10
Day 2- Legs
Deadlift 3x5
Squat 3x5-8
Leg Press 3x8-10
Hip Thrust 3x8-10
Calf Raises 3x25
Leg Extension 3x10-12
Leg Curls 3x10-12
Day 3- Shoulders, Arms and Abs
OHP- 3x8-10
Lat Raises 3x10-12
Reverse Fly 3x 10-12
Tri Pulldown 3x10-12
Dips 3x10-12
Bicep Curls Var 1 3x10-12
Bicep Curl Var 2 3x10-12
Sit ups 3x10
Leg ups 3x10
Twists 4x10
>picrelated
I do something kind of like this. Every time I begin to masturbate I imagine my waifu placing her hand on the hand Im jacking off with and moving it off my crotch while giving me a sad-concerned look. It unironically works better than you think it does.
trying to cobble together an actual routine instead of just freeballing it (which has been pretty good so far surprisingly). What is the best alternative for pullups? I'm homegym with dbs and a bar w/ plenty of weights but don't have/want a pull up bar at the moment for various reasons.
>ctrl f progression >0 result
you guys know nothing about programming lmao, you won't just magically get stronger after every workout, you can't just do the same shit and get stronger after beginner phase.
You need something that includes progression.
I do this six days a week.
fixed
is good
kek what the fuck is this bro
you've somehow managed to make starting strength even lower volume than the base program and added a bunch of cardio
Fuck it
A
Like 8 dips
4x12 band dips
3x8 inclined bench press
2x15 close grip bench press
3x10 db pullovers
3x10 1x15 skullcrushers
3x12 db tricep extensions
4x15 db kickbacks
B
4xfailure pullups
4xfail chinups
Couple series with bands
4x15 db row
3x10 pullovers
3x10 reverse bb curl
3x10 db side curl
3x15 inclined db curl
4x15 hammer
C
4 series of bb OHP with decreasing weight (starting with 8 reps with max weight and increasing reps each series)
3 series of bb squats, same as ohp
3 series of bb deadlift, same
4x15 lateral db raise
3x10 bb shrugs
3x10 hip thrust
Abs every time
It seems to me if you're doing multiple variations of one exercise you should spread them out in the workout or just choose one every day rather than doing three types of curls for huge volume.
>3 sets of squats
>13 sets of curls
U wat
ngmi
I prefer something like 8, 5, 3 adding weight each time, backing down to you 8rep weight for a couple sets of 5, then switching to a harder variation for 3x8, like if you're squatting go to front squats, deads to deficits, bench to pause or slow eccentric bench. More volume and hitting weak points will do more for you than 15 reps and going to failure. You should only go to failure on single joint exercises like curls, tri ext, or other small lifts. Id also recommend swapping one cardio movement for upper back work, switch between pulldowns and rows for 4-5x10
PPLPPLX (The excersises that have ''/'' is the ones I rotate each workout)
Push:
BB Bench Press 4x5
Hi-to-low crossover 3x10
OHP 3x5
BB Waiter Curl 3x10
Skull Crushers 3x8
Side laterals 3x12
Rotator Cuff Ext. Rot. (Each arm) 3x15
Pull:
Deadlifts 3x5
Machine Chin Down 4x10/Machine Pulldowns 3x10
Machine Rows 3x8
Straight Arm Pushups 3x10
DB Gorilla Rows 3x12 (Each side)
DB Curls 3x10 (Each side)
Face Pulls 3x15
Legs:
BB Squat 4x8/Leg Press 4x8
Seated Calf Raises 3x20 (Each Leg)/Calf Press 3x15 (Each Leg)
DB Lounges 3x10 (Each Leg)
DB RDL 3x12 (Each Leg)
Leg Extensions 3x12
Some calf+thigh excersise that I don't know its name 3x10
*Skull Crashers are 3x10
You're doing rotator cuff with face pulls careful with fatigue
Any recommendations of how could I put some abs workouts??
add face pulls/reverse flyes instead of lateral raises for better push-pull balance
worst routine retard reporting in.
Monday: off
Tuesday: T-bar rows 10x20
Wednesday: off
Thursday: Floor press 10x10
Friday: Core focused bodyweight (jack knife situps, bicycle crunches, mountain climbers, planks, side planks, etc)
Saturday: OHP 10x10
Sunday: Hex bar deadlifts 5 x 10
This retard is unironically one of the best looking people on this board despite that shit routine.
fucking based, I remember the thread in which you mogged everyone depsite this routine.
sets reps 3x5-8:
chinup superset bulgarian split squat
dips superset single leg deadlift
row superset incline bench press
core triplet at the end 3x8-12:
hanging knee raises - cable palloff press - reverse hyperextensions
forgot to mention, three times a week, 90s rest between sets, 60s rest for core triplet
ill probably do something like this. Just edited some Power hypertrophy 5 day routine idk
best routine itt
Is this PHAT? Also what does speed mean, you do the reps faster?
>another novice trying to reinvent the wheel
go back
ABxCDxx
I do one heavy day (3-5 reps, 90% RPE), and then one day focusing on volume (8-12 reps, 80% RPE). Sometimes I split the D day. One deload week (~60% RPE) every two months or so.
A
Squat 3x3-5
BP 3x3-5
Box Squat 3x8
45º DB Press 3x10-12
Quadriceps Curl 3x12
Floor Press 3x8
B
Row 3x3-5
OHP 3x3-5
Weighted Pull Up 3x10
Arnold Press 3x10
T-Bar Row 3x10
DB Fly 3x12
C
DL 3x3
SL Trap Bar DL 3x10
Hamstring Curl 3x12
BP 3x10-12
45º DB Press 3x12
Close Grip BP 3x8-12
D
Squat 3x8-10
Hack Squat 3x8-10
Quadriceps Curl 3x12
Row 3x8-10
OHP 3x8-10
One Arm Row 3x8-12
Arnold Press 3x10-12
Any thoughts on the Golden 6 routine?
Full body workout so every day is the same:
squat 4x10
wide grip bench 3x10
chin-up 3xfailure (I do assisted chin-ups for this because I'm dyel)
behind the head press 4x10
barbell curl 3x10
crunches 3xfailure
Not bad but I'd switch back and forth between chins and rows, find a different ab exercise, and a different curl. Bb curl will prob wear your wrists out. And I'd go nuts with the same rep range every time. Probably do 4*10, the. 4x8, 4x5 over the course of a week
It's okay but if I were to run this routine, I'd do it ramp-up sets and replace some exercises.
wide grip bench for db bench press
behind the neck press for overhead press
chin-ups for rows
barbell curl for ez barbell curls
It's nice for a while but gets boring after a few months.
Here's my full body split super fast workout for a busy guy like myself.
Thank you anons
All you other morons with your 5 hour every day workouts with 20 different dumbbell curl and bench press variations. I don't have the time for that shit.
I used to, but then I realized it was making me dread the gym and not go because I don't enjoy gymming for that long.
Nowadays I only do 4 exercises a workout, maybe 6 at most if I feel it, and superset them. Usually do 5 sets per exercise, to 10-15 reps for hypertrophy. Kinda improv it but it feels nice and I'm gaining. Wanna iron things out however, which is why I'm here.
Here's an example from today:
>Back squat 4x10
>OHP 4x10
>Pec Fly 4x12
>DB Skullcrushers 3x12
>BB Preacher Curl 3x15
They're grouped together by what I superset.
As I said normally 5 sets but in a rush
Oh and I go every day except weekends. If I'm cheating I'll do every other day including weekends.
So you alternate between a full body week and a split week?
3x per week
weighted chinup 5 x 3-5
overhead press 5 x 3-5
goblet squat heel elevated 5 x 15+
4 day push/pull, focused on upper body hypertrophy
Push A
4x8+ BB Bench
3x6+ Front Squat
3x8-12+ DB OHP
3x8-12+ Overhead Tricep Extensions
3x12-15+ Lateral Raises
Pull B
3x6+ Deadlift
3x10+ BB Bent-over Row
3x8-12+ EZ Bicep Curl
3x15-20+ Reverse Flies
3x10-20+ DB Shrugs
3x8-12+ Knee Raises
Push C
4x8+ BB OHP
3x8-12+ some variation of split squats (currently normal in-place lunges)
3x8-12+ DB Bench
1xF Dips
3x8-12+ Skull Crushers
3x12-15+ Neck Extensions
Pull D
3x6+ Chin-ups
3x8+ RDL
3x8-12+ DB Bicep Curl
3x15-20+ Face Pulls
3x10-20+ Shrugs
3x8-12+ Knee Raises
ABxCD
Cardio:
LISS: lots of walking
HIIT: rowing machine, however much I feel like
Pls give recommendations for other ab exercises, especially uncheatable ones. Getting the form right on knee raises is so hard like goddamn.
Also will probably add pull-ups on Pull B, want big lats and V-taper as fast as possible
Standing cable crunches, dragon flags, suitcase carries. Do leg raises with a tempo, 2s up, 3s down for overload
This is based of NH's gentlemans split. Ignore the orange parts they're just running days. Getting into training a bit more after taking a short break and this program feels pretty nice but idk since it is my first time programming. (The curl weigts are excluding ez bar since idk the weight of it)
What is a good routine if I want to be lean and look good? I'm considering PPL or PHUL
Upper A
Bench press 3x2-5
OHP 3x6-10 + Weighted chin-ups 3x6-10
Incline Bench press 3x8-12 + Dumbbell rows 3x8-12
EZ Bar curls 3x6-10 + EZ Bar French press 3x6-10
DB Lateral raises 3x10-15
Upper B
OHP 3x2-5 + chin-ups amrap
Bench press 3x6-10 + Dumbbell rows 3x8-12
Close grip bench press 3x6-10 + EZ-Bar Skullcrushers 3x6-12
Dumbbell Hammer curls 3x6-10 + Lateral Raises 3x10-15
Lower A
Squats 3x2-5
RDL 3x6-10 + Weighted Pull ups 3x6-10
Rack pull 3x6-10 + Neck curls 3x15-20 + Knee raises AMRAP
Barbell Calf raises 3x15-20
Lower B
Deadlifts 3x2-5
Pause squats 3x4-8 + Neck curls 3x20-25
Barbell Lunges 3x8-12 + Pull-ups amrap + Knee raises AMRAP
Seated Calf raises 3x20-30
If your goals is to get natural hypertrophic response then i approve it
It is, is natural hypertrophys sheiko inspired upper/lower routine, with a few modifications.
i think there is to much pull ups in tbh
Yh i noticed im doing like 23 sets of back compared to everything else thats in the 9-12 range. He always preaches that your back can take the beating but idk, i feel pretty beat up all the time in general. Might just go down to 1 set of each across the 4 days instead of doing them everytime i lift.
i would be beat the fuck up from that as well. I do weighted pull ups once a week and reps for the other day. He can probably do it because he quarter reps on pull ups. Going down to 1 set a day or reducing it to 2 times per week is probably wise
>He always preaches that your back can take the beating
It can. The back is like the equivalent of the legs in the upper body. It's the biggest musculature and can take a lot of volume for growth.
The problem with NH's upper/lower Sheiko is that it would be doing too much pull ups. Your rotator cuff and tendons can only take so much on pull ups. There should be varying ways to hit your back so that there's less fatigue.
I do it like
said with 1 day having weighted pull ups for 3x5 while the other day having bodyweight pull ups for 3x8-12
Then fill in the gaps with horizontal pulling and diagonal pulling exercises that are less stressful like chest supported rows, pullovers on Nautilus/Hammerstrength machines/cables, seated cable rows, etc.
Would it be better to do Weighted pulls/chin-ups on my lower b day since that ends the week and then pull/chin-ups amrap on lower a which is right before a rest day? Just since im already doing rows on both upper days already.
Also, idk if it was intentional or not but you two only mentioned pull ups. Are they just overall better compared to chin-ups, or is that just the style you prefer?
>Would it be better to do Weighted pulls/chin-ups on my lower b day since that ends the week and then pull/chin-ups amrap on lower a which is right before a rest day? Just since im already doing rows on both upper days already.
Sounds good.
>Are they just overall better compared to chin-ups, or is that just the style you prefer?
For me, it just slipped my mind. Personally I'd go neutral grip pull ups >>> chin ups >>> pronated grip pull ups. But that's just me since my TOS gets triggered when doing pronated grip pull ups. Neutral grip is overall the safest way to do it.
How about a late novice/early intermediate PPL? With a little bit of everything (bodybuilding, powerlifting, strongman, weightlifting, calisthenics, prehab)
Pull 1 (deadlift + upper back focused day ):
Deadlifts: 5/3/1
Chest supported rows: 3x8-12
Shrugs (any kind): 3x12-15
Reverse hyper: 3x8-12
Bicep curl variation: 2x8-12
Hammer curl variation 2: 2x8-12
Face pulls: 5x15
Push 2 (Bench day):
Bench press: 5/3/1
Incline DB press: 3x8-12
Dips: 3x10
Tricep pushdown: 3x8-12
Cable flyes: 3x8-12
Lu lat raises: 3x8-12
Legs 1 (Squat day):
Squat: 5/3/1
Barbell hip thrusts: 3x8-12
Lunges: 3x8-12
Nordic leg curls: 3x8
Standing calf raises: 3x8-12
Pull 2 (Power clean + lats day):
Power clean: 3x5
Weighted pull ups: 3x5
Seated cable row: 3x8-12
Cable pullover: 3x8-12
Bicep curl variation: 2x8-12
Hammer curl variation 2: 2x8-12
Face pulls: 5x15
Push 2 (OHP day)
OHP: 5/3/1
Incline DB press: 3x8-12
Dips: 3x10
Tricep pushdown: 3x8-12
Skullcrushers: 3x8-12
Lu lat raises: 3x8-12
Legs 2 (Squat day):
Squat: 5/3/1
Barbell hip thrusts: 3x8-12
Lunges: 3x8-12
Nordic leg curls: 3x8
Standing calf raises: 3x8-12
Then abs and conditioning work on alternating days:
Day 1 (abs):
Hanging leg raises: 3x8-12
Planks: 3x failure
Day 2 (conditioning):
Slam balls: 3x10
Day 3 (abs):
Weighted crunches 3x8-12
Ab roller: 3x8-12
Day 4 (conditioning):
Sled pull: 3 sets
Day 5 (abs):
Farmer's walks: as much as you can
Day 6 (conditioning):
Box jumps: 3x10
Or is this an advanced PPL?
similar to me.
I run 5/3/1 BBB on top of a Upper lower split 3x a week so a total of 6 days.
How's mine:
Bench Press 5/3/1
Pendlay Rows 3x8
Incline Bench 3x8
Lat Pulldown 3x12
Tricep Pushdown 3x12
Barbell Curl 3x12
Upright Rows 3x15
Low Bar Squat 5/3/1
RDL 3X10
45 deg Leg Press 3x10
Seated Hamstring Curls 3x12
Adductor machine 3x20
Seated Calf raise 3x15
Pec fly 3x20
OHP 5/3/1
Chin-ups 3x10
Close Grip Bench 3x10
Dumbbell Seal Rows 3x12
Tricep Overhead Extension 3x15
Hammer Curl 3x15
Cable lateral raise 3x12
Deadlift 5/3/1
High bar Squat 3x10
Leg extension 3x15
Good mornings 3x10
Adductor machine 3x20
Seated Calf raise 3x15
Facepull 3x15
Monday: Upper Body/10 minutes jogging
Tuesday: Lower Body
Wednesday: 45 minutes cycling
Thursday: Upper Body/10 minutes jogging
Friday: Lower Body
Saturday: 30 minutes jogging
Sunday: tennis
are you a woman
No and I resent the question
Can any of you post body?
sure I am always willing to post body, this is mine
How do you do LISS on a rower?
>hitt on top of heavy lifts
??? are you trying to get no gains
ackchyually doing hiit immediately after big lifts means big muscle gains AND big heart gains because you're still entering rest mode after you're done
only during rest or active recovery days that hiit is verboten so it doesn't fuck up your recovery window
What do we think about NH's gentleman split?
Strength in morning.
Volume at night.
Hour walk with dog everyday.
Some background. I have a home gym of sorts. Kettlebells from 4 to 32 kilos, a bench, some resistance bands, a shitty pull-up bar and some adjustable dumbbels with not enough plates atm. I'm getting back to fitness after injury, deppression and getting fat. I've been doing a xAxAxAx xBxBxBx type of full body program of my own invention with pretty basic excercises. I'm now toying with the idea of a ABxABxx program to save a bit of time.
Day A would be mainly lower body and some accessories. Legs are a bitch to train at home. Day B would be the upper body. Increasing resistance happens through increasing reps after succesful full sets. After 5 additional reps I usually add a new set. When that's done I move up in weights.
Warmup: Bodyweight squats to get the blood flowing. Kettlebell halos with lighter weight to activate the shoulders and warm up the upper body. Finished with a couple of hindu push-ups. These limber my back nicely.
A:
5x 10+ Bulgarian split squats (per leg)
5x 20-25+ KB swings. One armed with 28kg, both hands 32kg.
3x 20+ KB or DB front squat.
3x AMRAP Whatever curl I fancy that day
3x AMRAP abwork
B:
4x 10+ KB or DB bench press. I did KB floor presses and havent tried using a KB with the bench. Might not be feasible. More DB plates coming.
2x AMRAP push-ups
4x AMRAP Pull-ups. Slow and assisted because I'm still a fatty.
^These can be replaced with 4x10 KB one armed rows.
3x 10+ KB upright row
3x 10+ KB overhead press
2x 20+ KB standing flies
Cardio at least once a week, hopefully twice : Jogging, HIIT runs, path running, cycling, long walks, hiking, marching with a weighted rucksack etc. I've started walking to work too. Whatever tickless my fancy. I'd love to get back to running at least once a week.
Please be gentle IST.
xMTxTFx
Friday is optional because I used to be fat so legs are kinda eh. I also walk 20k steps a day, and try to bike 3 times a week for 14 miles.
Fixes Encouraged. I wanted to swap Tricep pressdown for JM press but idk
I'm also on a suicide cut, so this is high as fuck volume tbh. Might swap to 2x??
here mine
Simple is beautiful.
Looks like shit
A ULPPL routine I made a few months ago, what can I change ?
Just trying to build general strength and size before switching to a PPL after I stop seeing fast improvement
Why the FUCK does everyone hate volume now!? Fuck you lazy FUCKS!
Kettlebells
Ngmi
Day 1-Chest and Back
Bench Press 3x8-10
Incline Bench 3x8-10
Cable Fly- 3x8-10
BB Row 3x8-10
Lat Pulldown 3x8-10
Cable Pullover 3x8-10
Day 2- Legs
Deadlift 3x5
Squat 3x5-8
Leg Press 3x8-10
Hip Thrust 3x8-10
Calf Raises 3x25
Leg Extension 3x10-12
Leg Curls 3x10-12
Day 3- Shoulders, Arms and Abs
OHP- 3x8-10
Lat Raises 3x10-12
Reverse Fly 3x 10-12
Tri Pulldown 3x10-12
Dips 3x10-12
Bicep Curls Var 1 3x10-12
Bicep Curl Var 2 3x10-12
Sit ups 3x10
Leg ups 3x10
Twists 4x10
Each one twice a week, sundays off.
>picrelated
I do something kind of like this. Every time I begin to masturbate I imagine my waifu placing her hand on the hand Im jacking off with and moving it off my crotch while giving me a sad-concerned look. It unironically works better than you think it does.
I just do regular full body 3x a week and it's working great
Everything 3x10
Bench
Row
Shoulder press
Lat pulldown
Leg press/extension
Triceps
Biceps
Abs
>no hinge
>no back extension
trying to cobble together an actual routine instead of just freeballing it (which has been pretty good so far surprisingly). What is the best alternative for pullups? I'm homegym with dbs and a bar w/ plenty of weights but don't have/want a pull up bar at the moment for various reasons.
Warm up: 2 mile, pullups 5 sets of max, push-ups 5 sets of max
Workout A:
Weighted pull ups 4x8
Weighted push-ups 4x8
Bench press dumbbell 4x8
Ohp dumpbell 4x8
Deadlift 1x5
Snatch 1x5
Pull down 4x8
Muslim prayers 4x8
Lateral raise 4x8
Warm down:
Pull-up max 1 set
Push-up max 1 set
.5 mile run
Will post legs in a minute
>ctrl f progression
>0 result
you guys know nothing about programming lmao, you won't just magically get stronger after every workout, you can't just do the same shit and get stronger after beginner phase.
You need something that includes progression.