>What's your current split?
>What's you primary focus?
>Are you planning to move to something else soon? if so, to what and why
>Do you use an app to track your workout? if so, which one?
>How much volume are you running?
>What kind of progression do you use the most?
>What are the intensity techniques are your preferred (e.g. cheat reaps, rest-pause, partials, drop sets)
>Do you take deload weeks?
>Do you include cardio?
>Do you include other forms of work (rehab, sport specificity, etc.)?
>What are some of your favorite resources for programming?
>Anything you want to get off your chest?

>>76242697 (OP)
This is my routine right now. It's every other day. So UxLxUxLx...
My joints are kinda fucked so I gotta take it slow and add sets here and there slowly.
>upper
Pullup+bench 3x6-10
Chestfly+inverted row 3x8-12
Weighted situp+lat raises 3x8-12
>lower
Front squat +curls 3x6-10
Rdl+french press 3x8-12
Ab wheel+ reverse curl 3x8-12
>my volume
10 "hard" sets. I'm barely starting tho but ya
Just linear progression I think if I fail in that rep range, good. If I get like 11 reps on bench I'll raise it by 5-10lbs
>intensify techniques
Mechanical failure (form breakdown)
>deload?
Sometimes if my hip or low back need it.
>cardio
Here and there. I'll jog some or do bear crawls. Mostly get my steps in though.
>other work
None
>fav resources for programming
What has worked for me in the past.

>>76242697 (OP)
I'm currently swimming in the morning. I do a lot of variety depending on what I just did in the gym. I did a punch of pull sets today.

Then I go to the gym in the evening. Currently on a PPL for that.

Basically I got too fat while studying for the bar exam and I am impatient and bad at dieting so I have to just bust my ass until I can see abs again.

>>76242768
Is swimming pretty based?
Thought about doing it for cardio.

>>76242771
Yea but mostly because I swam competitively and am good at it. I can swim hard and do a lot of different things. But it is giga based.

>>76242781
I can swim well but I'm not at a competitor level lol.
I'll incorporate it.

Does anyone have the old school female workout routines that used to get posted back in the day?

I haven’t been here for years tryna get my gf to lift

>>76242922
>What's your current split?
Upper - lower

U1:
Bench press 3x10
Incline bench press 3x10
Lat pulldown 3x10
Lateral raises 3x15+
Incline db curls 3x10
tricep pushdowns 3x10

U2:
Bench press 3x10
Incline bench press 3x10
V-bar cable rows 3 x10
Lateral raises 3x15+
Incline db curls 3x10
tricep pushdowns 3x10

U3:
Bench press 5x5
Pec deck 3x10
Assisted pullups 2xF
Lat pulldown 1x10
Lateral raises 3x15+
preacher curls 3x10
tricep pushdowns 3x10

L:
Leg press 3x8 / trap-bar squats
leg extensions 3x10
leg curls 3x10
calf raises 3x10
ab machine 3x10

U1xLxU2xx
LxU3xLxx

>What's you primary focus?
Hypertrophy and strength

>Are you planning to move to something else soon? if so, to what and why
More focus on incline bench press, less flat bench, some other leg variations

>Do you use an app to track your workout? if so, which one?
Repcount

>How much volume are you running?
Moderate

>What kind of progression do you use the most?
pyramid, example. set 0:warm-up, set 1:52.5kg set 2: 55kg set 3:57.5kg

>What are the intensity techniques are your preferred (e.g. cheat reaps, rest-pause, partials, drop sets)
rest-pause if needed but no more than a second or two

>Do you take deload weeks?
Plan to take deload week every 8 weeks.

>Do you include cardio?
Not in the gym itself

>Do you include other forms of work (rehab, sport specificity, etc.)?
eventually also smaller muscles often overlooked, tibialis anterior, Infraspinatus

>What are some of your favorite resources for programming?
Hodgetwins: do whatever the fuck you wanna do

>Anything you want to get off your chest?
the bar

Bump

>What's your current split?
Modified Layne Norton PHUL
A:
Barbell Row
Bench
Dips weighted
Pullups weighted
Bodyweight Inverted Rows
Curls
DB OHP
Skullcrushers

B:
Squat
FS
GM
Stiff Leg Deadlift
Smith Machine calf raise
Smith Machine seated calf raise
Leg Extension

C:
Barbell Row
Upright row
Bodyweight Inverted row
Shrugs
DB OHP
Side Raise
Seated Row
Lat Pulldown

D:
Squat
FS
RDL
Leg Press
Leg Extension
Leg Curl
Smith Machine Calf Raise
Smith Machine seated calf raise
>What's you primary focus?

E:
Bench
Incline DB Bench
Spider Curl
Concentration Curl
Tricep Extension
Chest Press Machine
Preacher Curls
Cable Chest Fly
Tricep pushdown
Cable kickbacks

Ran M,T,Th,F,S
>Are you planning to move to something else soon? if so, to what and why
Back to a purely strength training program to increase main lifts once summer is over
>Do you use an app to track your workout? if so, which one?
Stronglifts

I'm a minimalist. Just added an extra workout day for calisthenics and Sprints.

Saturday(Weightlifting)
-Weighted Pullups(1×3+)
-Incline Bench(Same)
-Barbell Squat(Same)
-Bilateral Rows(2×6)
-Bilateral Chest Press(2×6)
-Hamstring Curls(2×6)

Tuesday(Calisthenics/Sprints)
25 Wide Grip Pullups
25 Dips
50 Inverted Rows
50 Pushups
25 Hanging Leg Raises
25 Decline Situps
5 Sprints(80-100 Meters)

>>76242697 (OP)
>What's your current split?
Modified PPL
>What's you primary focus?
Strength & Cardio performance
>Are you planning to move to something else soon? if so, to what and why
I will be adjusting the routine to reduce cardio when I get to my goal cut weight.
>Do you use an app to track your workout? if so, which one?
No I have the tism and I remember all my lifts and reps from prior week
>How much volume are you running?
12-16 sets per body part per week broken up into 2 weekly sessions per part.
>What kind of progression do you use the most?
Dual progression (progress reps until you exceed target rep range then increase weight)
>What are the intensity techniques are your preferred (e.g. cheat reaps, rest-pause, partials, drop sets)
I incorporate partials and drop sets depending on the movement.
>Do you take deload weeks?
Yes I'm in a deload week right now since I injured my knee hiking
>Do you include cardio?
yes, average 1 hour daily zone 3
>Do you include other forms of work (rehab, sport specificity, etc.)?
Not listed in the program but I stretch in the AM before my row.
>What are some of your favorite resources for programming?
IDK mang a lot of shit is just overcomplicated trash, stick to a simple program with major compound lifts and you'll be fine. If a bodypart is lagging, move it earlier in your workout or incorporate it in other days, (see my curls)
>Anything you want to get off your chest?
Please god just start lifting, I know there are 95% newby retards on /fit/ and you really really fucking dont need to overcomplicate ANY of this.

>>76242697 (OP)
>>What's your current split?
Monday chest-back:
-DB bench 4x5-8
-Lat pulldown 4x8
-Incline DB chest flys 3x8
-Bent over row 4x8
-Narrow grip lat pulldown 3x8
-DB row 3x8

Tuesday: Run

Wednesday Shoulders-arms-core:
-DB shoulder press 4x5-8
-EZ bar curl 3x8-12
-Lateral raise 3x8
-Rope pushdown 4x8
-Face pull 4x12
-Incline crunch 3x15
-Side raises 4x8

Thursday: run
Friday:
-Deadlift 1x5 (newbie at this)
-Leg press 4x8
-Calf raise machine 3x???

>What's you primary focus?
Strength+running
>Are you planning to move to something else soon? if so, to what and why
No this is good for now, I will experiment with OHP and squat in the next weeks
>Do you use an app to track your workout? if so, which one?
Notes+timer on my phone
>What are the intensity techniques are your preferred (e.g. cheat reaps, rest-pause, partials, drop sets)
Going to failure at the end of the last set of each exercise (excluding deadlift)

>>76245069
Looking at this I should move my core exercises to my leg day.

>>76244817
>I will be adjusting the routine to reduce cardio when I get to my goal cut weight.
how would you cardio would look after this change?

>>76242697 (OP)
>What's your current split?
Chest + arms/ shoulder + back / leg
>What's you primary focus?
Getting bench squat and deadlift up to compete. Sidequest (lose some fat to look good)
>Are you planning to move to something else soon? if so, to what and why
Moving to muay thai or boxing to get back some cardio.
>Do you use an app to track your workout? if so, which one?
Yes
>How much volume are you running?
10000-30000kg
>What kind of progression do you use the most?
Lifting heavier weight whenever feel like it.
>What are the intensity techniques are your preferred
Lifting untill failure or close to it.
>Do you take deload weeks?
Yes after every workout 2 weaks deload
>Do you include cardio?
No
>Do you include other forms of work
No
>What are some of your favorite resources for programming?
Youtube
>Anything you want to get off your chest?
Yes a 160kg barbell.

>>76242697 (OP)
>>What's your current split?
Lower/Upper/Rest/Full/Rest/Arms/Rest (Bald Omni-Man's Hunter Hybrid)
>>What's you primary focus?
Fat loss, I've just started rowing 20min 5 times a week
>>Are you planning to move to something else soon? if so, to what and why
I'm really tempted to go for a 5-day split, either Upper/Lower/Push/Pull/Legs or Torso/Limbs/Full/Full/Full; but I guess as I noob I should first stick with my current program at least 6 months (2-months in so far).
>>Do you use an app to track your workout? if so, which one?
Boostcamp for lifts, Strava+ErgData for rowing
>>How much volume are you running?
not sure, moderate I guess?
>>What kind of progression do you use the most?
The program uses mostly Double Dynamic Progression
>>What are the intensity techniques are your preferred (e.g. cheat reaps, rest-pause, partials, drop sets)
Rest-Pause
>>Do you take deload weeks?
haven't so far
>>Do you include cardio?
As mentioned above
>>Do you include other forms of work (rehab, sport specificity, etc.)?
lower back mobility/rehab 4 days a weeks (right before rowing mostly)
>>What are some of your favorite resources for programming?
I only know youtube and Boostcamp pre-made programs
>>Anything you want to get off your chest?
I prefer Front and Belt squats and RDLs morethan high/low squats and conventional Deadlifts, but everyone keeps saying I should do the later versions; maybe they are right, but I just don't like how they feel

4 day rotation. No rest days. 1 to 2 exercises a day. Cardio everyday.

Day 1 ohp chinups
Day 2 deadift(might alternate with pendlayrows or pcleans)
Day3 bench supportrows
Day4 squat

>>76247888
Do you really grow with only this?

>>76242697 (OP)
>>What's your current split?
I've kind of moved away from the basic compound lifts into my own 4-day U/L split, every other day is a rest day:
U1:
bent over rows 3x8
shoulder press 3x8
bench/floor press 3x8
bicep curls 3x8
tri extension 3x8
shrugs 3x10
floor plank to fatigue then stretches for cooldown
L1:
squats 3x8
calf raise: 3x8
sumo DL: 3x8
oblique crunch 3x8
sit ups to fatigue then stretches for cooldown
U2:
bent over rows 3x8
shoulder press 3x8
lateral raise 3x8
cross-body hammer curl 3x8
tri extension 3x8
shrugs 3x10
floor plank to fatigue then stretches for cooldown
L2:
same as L1, but skip calf raises and supplement with a ~20min run
>>What's you primary focus?
I'm actually on a reactivate/cut right now. I stopped working out due to a lower back injury about 8 months ago and got pudgy around the waist so I'm getting back into the routine to build muscle and shed a bit of this belly fat.
>>What kind of progression do you use the most? progressive overload with reps before weight. if my 3x8 can comfortably reach 3x10 then I move up by 5-10lbs depending on the set.
>>What are the intensity techniques are your preferred (e.g. cheat reaps, rest-pause, partials, drop sets)
I still feel like cheat reps with controlled eccentric phase gives a better result without killing me.
>>Do you include cardio?
Only to supplement leg day and/or if a routine is missed.
>>Anything you want to get off your chest?
at 36, the should presses and dead lifts aren't as easy as they used to be :(

anyone has experience with hybrid splits? I want to try a Torso Limbs Pull Legs Push but I haven't found much about it

>>76242697 (OP)
Mon-fri curls

Soon i'll be doing to 2x week full body. Had great results with this in the past as a novice.

I’m fairly still new to fitness. I’ve been going to the gym for 5 months now. Been trying to cut weight. Always tracking my calories and trying to stay in at least in a 500 cal deficit. I’m not really sure if what I’m doing is either too much or even optimal. I’ll take any critiques:

>Day 1: Chest, Shoulders, Triceps
Chest Press machine: 4 sets 8-12
(Chest Fly machine: 4 sets 8-12)
Incline dumbbell press: 4 sets 10-12
Flat dumbbell press: 4 sets 10-12
Shoulder raises (dumbbell or cable machine): 3 sets 10-12
Shoulder press: 4 sets 10-12
Tricep extensions: 3 sets 10-12
Tricep push downs: 4 sets 8-12
Rear delt fly: 3-4 sets 8-12

Day 2: back, bicep, traps
Cable row: 4 sets 10-12
Lateral pull down 4 sets 10-12
Chest supported dumbbell row 4 sets 10-12
Single arm dumbbell row 3 sets 10-12
Rear delt fly3 sets 10-12
Incline dumbbell curl 4 sets 10-16
Hammer curl 4 sets 10-12
Shrugs 4 sets of 15
Preacher curl 3 sets 10-12

Day 3: leg day
Hack squats 4 sets of 14-16
Leg press 4 sets of 14-16
Split squats 3 sets of 10-16 on each leg
Seated leg extensions 4 sets!10-12
Seated leg curls 4 sets 10-12
Sanding calf raises 3 sets 15-20

Day 4: chest, arms, core,
Dips (on those machines that held offset the weight) 3 sets of 10
Chest fly machine 4 sets 10-12
Rear delt fly 4 sets 10-12
Single arm Tricep cable pulldowns on cable machine 3 sets 10-12 each arm
Single arm Tricep cable pullovers across the chest 3 sets 10-12 each arm
Tricep push downs 3 sets 10-12
Cable machine crunches 3 sets 15-20
Incline bicep curl 4 sets 14-16
Hammer curl 4 sets 12-14

I finish each day with a 15-20 minute steady paced walk on an inclined treadmill.

I take a rest day. Then on my 2nd rest day I do 10 miles on an exercise bike and walk another mile on inclined treadmill. Then I take another rest day.

I have a feeling I’m doing too much. I’m feeling pretty sore often. My right shoulder feels like it’s losing range of motion and hurts but not like a sharp pain. Just feels weak.