Thread 76309160

Post your routine and I'll improve it

What if i don't want it improved?

>>76309160 (OP)
chest/back

5 sets bench to failure
5 sets db rows to failure
5 sets pullups to failure (weighted)
5 sets incline db press to failure
3 set cable crunch to failure

shoulders/arm

5 sets ohp to failure
5 sets db curl to failure
5 sets overhead extension to failure
5 sets lateral raise to failure
5 sets dip to failure (weighted)
5 sets cable rope curl to failure
3 set cable crunch to failure

legs

5 set squat 8-12
5 set rdl to failure
5 set leg extension to failure
5 set leg curl to failure
3 set cable crunch to failure

>>76309160 (OP)
3 sets of weighted chinups, currently 10kg, 10/10/until failure
3 sets of bench press, currently 65kg, 10/10/until failure
3 sets of bicep curls on both hands at the same time, 10kg in each hand, 12/12/until failure

3 sets of triceps cable pulldowns, all 3 sets until failure

3 sets of knee raises for abs, all sets until failure

stationary bike at the end for legs/cardio

same routine, I go to the gym every other day (3.5 times a week)

>>76309309

chest/back/core
barbell bench press 5 sets to failure (8–12 reps)
chest-supported DB rows 5 sets to failure (8–12 reps)
weighted pull ups 5 sets to failure (6–10 reps)
incline DB press 4 sets to failure (8–12 reps)
straight arm lat pulldown 3 sets to failure
cable crunches 3 sets to failure (15–20 reps)

shoulders/arm/core
overhead press 4–5 sets to failure (6–10 reps)
bicep curls 4–5 sets to failure (10–15 reps)
EZ Bar skullcrushers 4–5 sets to failure
lateral raises 4–5 sets to failure (15–20 reps)
weighted dips 4 sets to failure
cable rope hammer curls 3–4 sets to failure
cable crunches 3 sets to failure

legs
barbell squat 5 sets of 8–12 reps (last set to failure)
romanian deadlift 4–5 sets to failure (8–10 reps)
leg extension 4–5 sets to failure (12–15 reps)
leg curl 4–5 sets to failure (12–15 reps)
bulgarian split squats 2–3 sets to failure

>>76309337

1. Weighted Chin-Ups 3 sets
Reps: 10 / 10 / failure

2. Bench Press 3 sets

Weight: 65kg
Reps: 10 / 10 / failure

3. Dumbbell Bicep Curls (Both Arms Together) 3 sets

Weight: 10kg each hand
Reps: 12 / 12 / failure

4. Triceps Cable Pushdowns 3 sets to failure

5. Captains Chair Knee Raises 3 sets to failure

6. Stationary Bike 15–25 min

My current cutting routine, before this I hadn't done any cardio in 3 years:

Day 1
>RDLs (3x8, 2.5 pl8s)
>1Km run outdoors

Day 2
>Rows (4x6, 2 pl8s)
>B*nch (4x8, 1 pl8)

Day 3
>Front squats (3x8, 1 pl8)
>2Km incline treadmill

Day 4
>OHP (3x4, 1 pl8)
>Pullups (unweighted because I'm too fat now 3x6)
>4Km run (treadmill)

Day 5
>Dips (unweighted because I'm lazy, 3x8)
>leg raises
>bicep curls (17.5Kg, 3x6)
>2Km run outdoors

>>76309361
day 1 posterior chain + sprint
>RDLs (3x8, 2.5 pl8s)
>barbell hip thrusts (3x10, 2 pl8s)
>5x100m sprints

day 2 upper push/pull
>b*nch (5x5, ramp to 1.25–1.5 pl8s)
>barbell rows (4x8, 2 pl8s)
>db incline press (3x10, moderate weight)
>face pulls (3x15)

day 3 squat + incline cardio
front squats (4x6, 1 pl8)
bulgarian split squats (3x8 per leg, bodyweight or DBs)
2KM incline treadmill (10% incline, fast walk)

day 4 vertical push/pull + run
OHP (4x5, 1 pl8)
pullups (4x6 progress weekly, eventually weighted)
lat pulldown or cable row (3x12)
4Km run (steady pace, not too intense)

day 5 arms + core + optional conditioning
dips (3x10 add weight when >12 easy)
bicep curls (3x10,15–17.5Kg)
hanging leg raises (3x15)
ab wheel or plank (2–3 sets)

>>76309369
Thank you anon, sounds absolutely gruelling and I will deffo start doing some of this stuff in the next couple of weeks. I've also never tried Bulgarian Split Squats so I'm looking forward to that

>>76309376
godspeed brother

>>76309353
you just rephrased it, I am confused

>>76309160 (OP)
Monday: Squats, squat isometric at my weakest point. OHP, and facepulls. 30 min stair master
Tuesday: Muay thai
Wednesday: Deadlift, bench, pullups. 30 min row
Thursday: Farmers carry, tricep push downs, reverse flys. 30 min jog
Friday: Forearms (all variations), calfs (seated and standing), tibialis, and feet (all variations). This is my far my longest day due to all the variations ~25 needed. Will probably put forearms and lower leg on different days
Saturday: Sandbag over joke, pullups, seated row. Sandbag carry. 30 min run
Sunday. Rest

>>76309412
>>76309353

DAY A: Pull
Weighted Chin-ups – 3x6–10
Incline Dumbbell Press – 3x8–12
Dumbbell Bicep Curls – 3x10–12
Face Pulls – 3x12–15
Hanging Leg Raises or Decline Situps – 3x12–20
Stationary Bike – 10–15 min zone 2 w/ 3x30s hard sprints

DAY B: Push+ Legs
Bench Press – 3x6–10 2-3min rest between sets
Dumbbell Rows or Cable Rows – 3x8–12
Triceps Cable Pushdowns – 3 sets to failure
Goblet Squats or Leg Press – 3x10–15
Plank + Side Plank Superset – 30–60 sec each side, 2–3 rounds
Stationary Bike – 10 min easy/moderate pace

>>76309348
What's the reasoning behind the rep ranges you chose? Why not just push to failure every set?

Why only 4 sets of db incline press? I've never understood why people will say do 4 sets over 5 for certain things, it seems arbitrary.

Appreciate the input though I'll probably make these changes, although I'm going to keep overhead extensions because I love those. I'll maybe just alternate between those and skullcrushers.

>>76309417
Monday
Squat 4x5–8
Squat hold at weakest point 3x20–30s
OHP 3x6–10
Face Pulls 3x12–15
Hanging leg raises or ab wheel 3 sets
30 min Stairmaster LISS (low intensity steady state)

Tuesday Muay Thai

Wednesday
Deadlift 3x5 or 4x3 (heavy, low rep)
Bench 3x6–8
Pull-ups weighted 3 sets to near failure
Cable Row / Dumbbell Row 3x8–12 (alternate weekly)
30 min Rowing Machine

Thursday
Farmer’s Carries 4x40–50m (HEAVY, traps/core grip focus)
Triceps Pushdowns 3x12–15
Reverse Flys / Rear Delt Machine – 3x15
Overhead KB Hold 2x30s for shoulder health
30 min Easy Jog, recovery pace

Friday
Barbell Wrist Curls Palms Up 3x15–20
Barbell Reverse Wrist Curls Palms Down 3x15–20
Plate Pinch Holds 3x30–45 sec
Fat Gripz Static Bar Hold or Towel Bar Hang 2x failure
Wrist Roller (Rope & Plate) 2–3 rolls up & down
Standing Calf Raises 4x15–20
Seated Calf Raises 4x15–20
Tibialis Raises (Toes to Shins) 3x15–20
Farmer’s Carry on Toes 3x20m
Short Foot Activation / Arch Doming 3x15
Toe Spreads & Splays w/ Band or Manual Resistance 2x15
Ankle Circles (Slow & Controlled) 2 sets each direction, each foot

Saturday
Sandbag Over Yoke (or Object Load) 3–5 reps x 4 sets
Pull-ups 3 sets (change grip: neutral/chin-up for variation)
Seated Row (cable or machine) 3x10–12
Sandbag Carry / Zercher Carry 3x~30m (unilateral load = core & grip)
30 min run mod pace or intervals

Sunday
anime and fap, no real exercise

>>76309428
Rep Range Goal
6–10 reps Strength-hypertrophy crossover
8–12 reps Bread-and-butter hypertrophy zone
12–15+ reps Endurance, volume, slow-twitch fibers

Going to failure every set: Increases central nervous system fatigue, kills performance on later sets, increases joint and tendon wear, and can reduce hypertrophy in the long run because total workload drops

>why only r sets of db incline press

You’re already doing:
5 sets of barbell bench
4–5 sets of pull-ups
5 sets of rows

Don't want to overload anterior delts, pecs, triceps

>>76309160 (OP)
Wagie here. Don't have much time.
1 mile run once a week.
Weights 5 times a week:
3 sets squat
3 sets bent over row
3 sets over head press
3 sets calf raise

>>76309444
Day 1
back squats 3 sets
romanian deadlifts 3 sets
standing calf raises 3 sets

Day 2
bent-over rows 3 sets
overhead press 3 sets
incline push-ups (or dips) 3 sets

Day 3
front squats or goblet squats 3 sets
lunges or split squats 3 sets
seated calf raises 3 sets

Day 4
pull-ups or chin-ups 3 sets
dumbbell overhead press 3 sets
incline dumbbell press or push-ups 3 sets

Day 5
deadlifts or trap bar deadlifts 3 sets
barbell or cable rows 3 sets
hanging leg raises or cable crunches 3 sets

Continue running 1 mile a week

>>76309160 (OP)
PUSH: 3 sets of 8 for each exercise and 88.5kg bw
>Decline pressups +45kg backpack
>Dips + 45kg backpack
>Bench 12-14 reps for 3 sets @ 55kg
>Barbell pullovers @ 45kg
>Shoulder side raises at 10kg
PULL: all exercises have weights legups, Russian twists and other ab exercises between - all for 3 sets at 6-8 reps
>Wise grip pullups + 12.5kg
>Narrow grip pullups + 12.5kg
>Barbell curls @ 40kg
>Bent over 45kg barbell pulls one hand each
Living room gym masterace

2 sessions a week, each exercise to failure -> rest pause 15s -> another failure -> rest pause 15s -> final failure

A
weighted pullups
weighted ring dips
walking lunges
weighted back extensions
lateral raises
standing french press
hanging leg raises
wrist roller

B
weighted horizontal pullups on rings
single db standing shoulder press
db kroc row
weighted push ups
bicep curls with neutral grip
ab roller with l-sit as a finisher
quick set of bulgarian dips if I feel like it
calf raises

Push: Press
Pull: Chins
Hinge: Deadlift
Squat: Goblet Squat
Ab Wheel

2x5 everyday

>>76309448
Thanks anon. Will try from next week.

Fuck it, not something I'm really doing but something I've been tinkering with. Want to do AxBxAxBx. Do want a day for focusing more on arms, don't want a dedicated day for legs, and want to get some core work in there.

A:
DB row
Underhand lat pull
Bench press
Incline bench press
Incline DB fly
Face pull
Cable pullover
Lu raise
Shrug

B:
Squat
RDL
Farmer's walk
Hammer curl
Tricep pushdown
BB curl
Overhead tricep extension
DB lateral raise
Cable crunch
Roman Chair Back Extension

MWF - calisthenics from picrel, and HIIT KB swings
TRSa - SL 5x5, ~20-30 min rooning

>>76309160 (OP)
Upper
4x10 Incline BB Bench
4x12 Fly/Pec Deck
4x12 Wide Lat Pulldown
4x10 Pendlay Row
3x12 Cable Lateral Raise
3x12 Triceps Extension

Lower
4x12 Leg Curl
5x10 BB Squat
4x10 RDL
4x12 Leg Extension
3x20 Standing Calf Raise

Pull
4x12 Neutral Lat Pulldown
4x10 Chest Supported Row
4x10 Seated Cable Row
3x20 Face pull
3x12 Lu Raise
3x10 Cable Bicep Curl

Push
5x10 BB Bench
4x10 OH Press
4x12 Cable Crossover
3x12 Lateral Raise
3x12 Triceps Pressdown

Legs
5x12 Unilateral Leg Press
4x10 Seated Leg Curl
4x10 Leg Extension
4x10 Bulgarian Split Squat
3x12 Hip Abduction
3x12 Hip Adduction

Active recovery days after both 'lower' days.

>>76309160 (OP)
Squats 5 x 3
Deadlift 5 x 3
hip thrusts 8 x 3
dips 8 x 3
pull ups 8 x 3
bicep curl 10 x 3

>>76309960
+ cardio everyday for 1 hour

>Monday - back/biceps/shoulders
Barbell curls 3x5
Weighted pull ups 3x5
Frontal raise 2x8
Lateral raise 2x8
Bicep curls 1x16

>tuesday - chest/triceps
Chest flies 3x5
Weighted dips 3x8
Tricep cable pull downs 2x8
Straight bar pull downs 2x8

>Wednesday - rest

>Thursday- legs
Hip thrusts 3x5
Hamstring curls 3x8
Bad girl 2xF
Good girl 2xF

>Friday - arms/abs
Toe to bar 3x8
Windshield wipers 3x8
Weighted crunches 2x8
Dumbell curls 2x16
Tricep pull down 2x8
Lateral raise 2x8

>Sat&sun - rest

After a regular GS(with some chin up and dips) started doing this one last week, but I'm not feeling it. I'm not tired and I don't feel doms the next day. Something is wrong, like with those 3x10, I can barely squeeze that last rep but I don't feel like I'm tired, I'm not sore. Maybe after doing main sets I should pick up 50% and do some more, until failure?
Resting 4-6 minutes feels way too long too.
Also, what does "weighted(good one, I can only do assisted for now) chin up OR BB row" mean? Those are not the same. Does it want me to decide on a coin toss or pick one and stick to it or do them biweekly or what?

>>76309160 (OP)
>everyday doesn't end with sauna
Ya blew it

>>76309428
>Why not just push to failure every set?
Not him but, when people say 8-12 reps, at least for me, it means "failure must happen in that range"

If failure happens at 15, it means you need to increase the weight. If you can only do 5, means it's too heavy.

200 neck crunches
30 chair assisted dips
36 ab rolls
Repeat 3-5+ times a day

100 push-ups

100 sit-ups

100 squats

10 km running (6.2 miles)

Every single day

No air conditioning or heating to build mental toughness

No rest days

>>76310579
Yeah, that is basically what I do. I do wonder if that's bullshit though. Like if I fail on rep 15 or rep 5 I'm not going to gain as much muscle? The jury still seems to be out on that.

But sometimes I'll fail on rep 7. Maybe I'll hit 12-12-11-10-7 reps. I don't think that means I need to drop the weight so I hit 12-12-12-12-10. It all seems a bit bullshitty to me. Someone told me to not do 5 sets and just do 3 for everything. 3 never feels like enough to me. The 5th set always feels like my muscles are really starting to fatigue.

>>76310632
if you always hit, 12, probably time to up the weights.

>Like if I fail on rep 15 or rep 5 I'm not going to gain as much muscle?
Going to failure is what builds muscles. failing around 8-12 is what gives the best hypertrophy.

More weight, lower reps = Strength
Middle -> Hypertrophy
Less weight, Higher reps = endurance

3 x 5-12 ring pullups
3 x 5-12 bulgarian split squats
3 x 5-12 ring dips
3 x 5-12 ring nordic curls
3 x 5-12 ring rows, fully horizontal
3 x 5-12 push ups
3 x 20 ring ab rollouts
3 x 20 birddogs
monday wednesday friday
i already know the core section kinda sucks maybe

>>76310652
I only hit 12 on the first set or two usually. I always rest for 90 sec too. Sometimes I just can't fail between 8 and 12 so I just aim for that roughly. I tend to go heavy on some exercises just beacuse it's more fun. Bench and OHP for example. I bench 90kg for 5 reps and ohp 55 for 5.
I should ohp less for more reps but it's not as fun.

>>76310670
also my last sets are AMRAP to failure but im wondering whether i should be doing the last set of pullups and dips to failure since i have to do ring rows and push ups later in the same workout anyway, seems like doing pullups and dips to failure would be detrimental for the rows and push ups

>>76310675
What I like to do if I can't complete a set in the 8-12 range, is do a drop set but just for that set. Really gets the pump going.

>>76309160 (OP)
PPL:
Legs:
Leg Press 4x12
Dumbbell Lunges 3x12 per leg
Lying Leg Curl 4x12
Leg Extensions 4x12
Cable Pull-Through 3x12
Abductor Machine 3x15
Adductor Machine 3x15

Push
Bench Press 4x12
Incline Dumbbell Press 4x12
Machine Shoulder Press 4x12
Triceps Cable Extension 4x12
Lateral Raises 3x12
Front Raises (optional) 3x12

Pull
Wide-Grip Lat Pulldown 4x12
High Row Machine 4x12
Seated Row Machine 4x12
Face Pull (cable with rope) 3x12
Straight Bar Cable Curl 3x12
Dumbbell Hammer Curl 3x12
Dumbbell Shrugs 3x12

>>76309160 (OP)
Pull day

Pull ups 3x failure
Chin ups 3x failure
incline bicep Curls 4x12
Hammer curls each 4x15
hammer str row 4x15
pulley row 4x20
reverse curls 3x10

>>76309160 (OP)
my retard routine all 3 sets mostly 8-12 reps

chest/back
incline bench
pullups/pulldowns
chest flies
vertical machine row
incline chest flies
horizontal machine row

shoulder arm
ohp machine (behind the back)
overhead tricep extension
cable lat raise 10-20
bayesian curls
tricep pushdown
hammer curls
rear delt cable fly 10-20

i dont have a proper leg routine cause i always gas out after 3 sets of squats

upper day (shoulder/chest dominant alternate)

shoulder
barbell ohp 6-10
machine rows
incline bench
cable lat raise 10-20
tricep pushdown
wrist exercise
rear delt cable fly 10-20

chest
incline bench
barbell rows
ohp machine
chest flies
overhead tricep ext
wrist exercise
cable lat raise

another leg day but hamstring focused i never show up for

>>76309160 (OP)
I am too lazy to post my split so I will post what I do dividing it on day a Vs day b

Bicep day a:
2 sets dumbbell preacher curl to failure 6-8 reps
1 set wide grip cable curl 10-12 to failure
Bicep day B:
2 sets incline hammer curl to failure 6-8
1 set barbell curl light 10-12 to failure
Tricep day a:
Skull crushers with the hammer curl barbell 6-8 2 sets to failure
1 set cable pushdown 10-12 to failure
Tricep day b:
2 sets weighted tricep dips 6-8
1 set of single armed cable overhead extensions with the single rope attachment 10-12
Shoulder day a:
2 sets OHP to failure 8-10
2 sets lateral raise with dumbbells 10-12
Shoulder day b:
2 sets Smith Machine OHP 8-10
2 sets machine lateral raise 10-12
Chest day a:
2 sets incline bench press 6-8
2 sets per deck 10-15
Chest day b:
2 sets weighted dips for chest 6-8
2 sets upper chest cable flies 10-15
Back day a:
2 sets weighted wide grip pull ups 6-8
2 sets smith machine Pendlay rows 6-8
1 set straight bar pull overs 10-12
Back day b:
2 sets of slow neutral grip pull ups AMRAP
2 sets hammer strength neutral grip rows 6-8

And I still struggle to find what to do for legs so tell me what do you recommend

>>76309160 (OP)
full body 5x a week (skinny newbie)

bench press 3x10
bicep curls 3x10
tricep kickbacks 3x10
lat pulldown 3x10
deadlift 3x10
quads leg raise 3x10
1 min plank
shoulder press 3x10

some days I'll throw in :
hamstring curls 3x10
calf raises 3x15
bodyweight squats until failure
dumbbell inclined chest press 3x10

recovery is a problem i face usually

>>76309160 (OP)
come on OP, we are waiting
>>76309454
>>76309455
>>76309531
>>76309654
>>76309938
>>76309774

1 time a week
everything is slow, 4 second positive, 3 second static 5 second negative
everything is on a machine

Hamstring curl
>70 % of lastweeks heavy weight for 10 reps
>105% of last weeks heavy weight until failure (usually 7-10 reps)

Leg press
>Last weeks weight until failure ranging from 12-18 reps
>If I can do more than 18 reps I'll increase by 10% weight on next week

Seated Row
>70 % of lastweeks heavy weight for 10 reps
>105% of last weeks heavy weight until failure (usually 7-10 reps)

Bicep curl
>Last weeks weight until failure ranging from 10-15 reps
>If I can do more than 15 reps I'll increase by 10% weight on next week

Chest press
>Last weeks weight until failure ranging from 7-12 reps
>If I can do more than 12 reps I'll increase by 10% weight on next week

Shoulder press
>Last weeks weight until failure ranging from 7-12 reps
>If I can do more than 12 reps I'll increase by 10% weight on next week

Tricep press/pulldown (depending on what machine is available)
>Last weeks weight until failure ranging from 10-15 reps
>If I can do more than 15 reps I'll increase by 10% weight on next week


Almost every otherday I'm running slow for aerobic base

Good luck making this any better
It's literally perfect, I spend on average 35 minutes working out strength and whenever I have energy I run comfortably

This is peak performance

>>76311021
>recovery is a problem I face usually
drop to 3 times a week, there is absolutely 0 way you can squat to failure 5 times a week and recover, you should do this at most twice a week

>>76309160 (OP)
Stairmaster level 15 for 10 minutes
OHP 225 for 3x1
Bench 225 for 3x2
Hammer curls 75 for 3x5
Bicep curls 75 for 3x3
Lateral and front raises 50 for 3x3
Dumbbell shoulder press 70 for 3x3
Dumbbell shrugs 3xFailure
Tri-extension with Dumbbell 90 3x3
Dumbbell obliques 90 3x7
Wrist curls 5xFailure
Ab roller till failure for one long continuous set
Kettlebell raises 80 3x15

Machines
Cable crossover 57.5 3xfailure
Lateral pull-down 120 3x3
Cable pushdown with straight bar 107.5 3x10
Cable curl with straight bar 87.5 3x3
Tri-push down with rope 130 3x3
Back pulleys 130 3x3
Rear deltoid maxed out 3x3
Chest flies maxed out 3x3
Shoulder press maxed out 3x7
Chest press maxed out 3x6
Leg press maxed out 3x15

>>76309160 (OP)
Started 2 months ago. Skinnyfat.
Starting weight 187lbs
Current weight 199lbs

Just basement gym with bench press and some shitty dumbells, gonna invest in a power cage soon.

>>76309160 (OP)
Push
>Dips 3x6
>OHP 3x6
>Bench 3x6
>Chest Flies 3x10
>Overhead Triceps Extesnion 3x10

Pull
>Jackknife Pullups 3x10 (too fat for regular pullups, working towards that with increasing reps)
>Bent Over Row 3x10
>Upright Row 3x10
>Deadlift 3x5
>Hammer Curls 3x10

Legs
>Squat 3x6
>Calf Raise 3x20
>Split Squat 3x6

I have a powerrack, barbell, and some chinesium adjustable dumbells in my garage, no access to machines or cables

>>76310832

PPL Add
Standing Calf Raise – 4x15
Optional: Seated Calf Raise – 3x20

Push Add
Pec Deck Fly – 3x12 (for more pec isolation)
Overhead Cable Triceps Extension – 3x12 (for long head focus)

Pull Add
Reverse Pec Deck – 3x15 (rear delts need volume)
Incline Dumbbell Curls – 2x12 (

i don't have one. i wing it

push+biceps
bench
chest flys
curl variation
abs

pull+triceps
barbell row
pulldown/pullup
pushdown
french press

legs
bulgarian split squat
abs
obliques

push+bicep B
weighted pushup
BTN
curl variation
abs

pull+triceps B
pulldown/pull-up
pullover
lying extension
one arm pushdown

legs B
romanian deadlift
abs

r8

>>76311519
oh yeah compounds are 5-8, isolations 6-12

>>76310552
Not OP, but the driver of this program is the AMRAP set opposed to many programs where the volume is the driver of progress. Reason for that is that it's a beginners program where low volume with high intensity is enough to drive progress. The way you feel shouldn't be the benchmark, I'my opinion. The weekly progress should be the benchmark; are you getting stronger?

Monday/Thursday
Back and Biceps
Meadows Row 3x12
Preacher Curl 3x12
Dumbbell Pullover 3x12
Bicep Curl 3x12
Lat Pulldown 3x12
Bayesian Curl 3x12

Tuesday/Friday
Shoulders
BTN Press 3x12
Lateral Cable Raise 3x12
Cable Face Pulls 3x12
Machine Shoulder Press 3x12
Reverse Fly 3x12
Machine Lateral Raise 3x12

Wednesday/Saturday
Chest and Triceps
Incline Barbell Press 3x12
JM Press 3x12
Smith Machine Press 3x12
Tricep Pushdown 3x12
Machine Chest Fly 3x12
Machine Chest Press 3x12

Saturday Afternoon
Legs
Back Squat 3x12
Calf Raise 3x12
Leg Extension 3x12
Leg Curl 3x12
Leg Press 3x12

>>76311561
Yes, the numbers go up, 1-1.25 kilo per side each session, like they should. I'm stalling on OHP sometimes, but everything else is progressing smoothly.

>>76311519
Push + Biceps A
Flat Barbell Bench Press – 4x6-10 (heavy compound)
Chest Flys (Cable or Pec Deck) – 3x12-15 (slow and controlled)
Dumbbell Alternating Curls – 3x10-12 per arm
Hanging Leg Raises or Cable Crunch – 3x15-20

Optional add:

Lateral Raises – 2x15 (shoulder health + width)

Pull + Triceps A
Barbell Bent Over Row – 4x8-10 (strict form, avoid body swing)
Weighted Pull-Ups or Wide-Grip Pulldown – 3x8-12
Triceps Pushdowns (Cable, Rope or Straight Bar) – 3x12-15
EZ-Bar French Press (Lying Overhead Extension) – 3x10-12

Optional add:

Face Pulls – 2x15-20 (rear delt and joint health)

Legs A
Bulgarian Split Squat – 3x8-10 per leg
Bodyweight Walking Lunges or Step-Ups – 2x10 per leg
Plank + Side Plank (for core and obliques) – 2x60s each
Ab Wheel Rollouts or Hanging Knee Raises – 3x12-15

Optional add:

Standing Calf Raise – 3x15-20

Push + Biceps B
Weighted Push-Ups (add weight plate or resistance band) – 4xAMRAP
Behind-the-Neck Smith Press or Dumbbell Arnold Press – 3x10-12
Incline Dumbbell Curls – 3x10-12 (stretch + supination)
Cable Crunch or Decline Sit-Ups – 3x15-20

Optional add:

Lateral Raises – 3x15

Pull + Triceps B
Neutral-Grip Pulldown or Weighted Chin-Up – 4x8-12
Dumbbell or Machine Pullovers – 3x12 (great lat isolation)
Lying EZ-Bar Skullcrushers – 3x10-12
Single Arm Cable Pushdowns – 2x12-15 per arm

Optional add:

Reverse Flys – 2x15-20

Legs B
Romanian Deadlift (Barbell or Dumbbells) – 4x10-12 (hamstring & glute focus)
Glute Bridges or Cable Kickbacks – 3x15
Side Plank Dips or Weighted Russian Twists – 3x15 per side
Toe Touch Crunch or Hanging Leg Raises – 3x15-20

Optional add:

Seated Calf Raise – 3x20

>>76311574
Monday / Thursday – Back & Biceps
Lat Pulldown (or Pull-Ups) – 4x10–12 (start with vertical pull)
Meadows Row – 3x10–12 per side
Dumbbell Pullover – 3x12 (focus on lats stretch, avoid chest dominance)
Preacher Curl – 3x12 (controlled tempo)
Bayesian Curl (Cable) – 3x12 (great stretch/peak combo)
Incline Dumbbell Curl – 2x12 (extra stretch emphasis)

Tuesday / Friday – Shoulders
Machine Shoulder Press – 4x8–10 (safer than BTN long-term)
Cable Lateral Raise – 3x15 (controlled + peak contraction)
Cable Face Pull – 3x15 (rear delt & rotator cuff health)
Reverse Pec Deck Fly – 3x12–15
Dumbbell Arnold Press or Landmine Press – 3x10 (extra variety)
Leaning Cable Lateral Raise – 2x15 (emphasize end-range)

Wednesday / Saturday (AM) – Chest & Triceps
Incline Barbell Press – 4x8–10 (main compound)
Smith Machine Press (Flat or Decline) – 3x10–12
Cable or Machine Chest Fly – 3x15
JM Press or Close-Grip Bench – 3x10
Triceps Pushdown (Rope or Bar) – 3x12–15
Overhead Cable Extension – 3x12 (target long head more)

Saturday PM – Legs
Barbell Back Squat – 4x8–10
Romanian Deadlift or DB RDL – 3x10–12
Leg Press (Quad-Focused Stance) – 3x12
Leg Extension – 3x15 (burnout)
Lying or Seated Leg Curl – 3x12
Standing Calf Raise – 4x15–20

>>76309160 (OP)
Pushups
Kettlebell swings
Chinups
Squats
All 5 sets each then some 3 set situps every 72 hours

>>76312128
5 Sets Each:

Deficit Pushups (feet elevated, hands on books/blocks)

Boosts range of motion and chest/triceps activation.

Kettlebell Swings (Heavy, 15–20 reps)

Use a weight that challenges you by the last reps. Focus on hip explosiveness, not squatting it.

Chinups (Weighted if you can do 10+ bodyweight)

Slow controlled eccentric on the way down if bodyweight is too easy.

Goblet Squats (Use KB or any heavy object)

Slower tempo, pause at the bottom to build strength and mobility.

3 Sets Core Superset:

Hollow Body Hold – 20–30 sec
Weighted Sit-ups – 15–20 reps

Better for functional core strength than just situps alone.

Bonus Upgrades (Optional but Recommended):
Add Jump Squats (2 sets after goblets) for explosive leg work.

Add Dips or Pike Pushups (3 sets) every other session for overhead pushing strength.

Finish with Farmer Carries or KB Holds (2 x 30–60 sec) to develop grip and full-body stability.

OP here I'm tired of responding. I just been copy pasting CHATgpt so if you want improvements do the same

>>76309160 (OP)
12 oz curls to "completion", 12 sets a day, 7 days a week.

>>76309160 (OP)
Not my current routine which is ppl but I want to try something similar to this after the summer even if I got clowned on for it
*Day 1: Upper Body**

1. **Bench Press**:
- 3 sets x 4 - 7 reps (Heavy)
2. **Barbell Rows**:
- 3 sets x 5-8 reps
3. **Dumbbell Bench**:
- 3 sets x 5 - 8 reps
4. **OHP**:
- 3 sets x 5 - 8 reps
5. **Tricep Pushdown**:
- 3 sets x 8 - 10 reps
6. **Lat Pulldowns**:
- 3 sets x 5 - 8 reps
7. **Preacher curls**:
- 3 sets x 5 - 8 reps
8. **Weighted dips**:
- 3 sets x 4 - 7 reps

**Day 2: Lower Body**

1. **Seated leg curls**:
- 3 sets x 8 - 10 reps
2. **RDL**:
- 3 sets x 5 - 8 reps
3. **Squats **:
- 3 sets x 4 - 7 reps (Heavy)
4. **Hip Thrusts**:
- 3 sets x 4 - 8 reps
5. **Adductor Machine**:
- 3 sets x 8-10 reps
6. **Leg Extensions**:
- 3 sets x 8-10 reps


**Day 3: Full Body**

1. **Deadlifts**:
- 3 sets x 5 - 8 reps
2. **Incline Bench Press**:
- 3 sets x 5 - 8 reps
3. **Pull-Ups or Weighted Pull-Ups**:
- 3 sets x 8 - 10 reps
4. **Lateral Raises**:
- 3 sets x 5 - 8 reps
5. **Jefferson curls**:
- 3 sets x 10 reps
6. **Leg Press**:
- 3 sets x 5 - 8 reps (Heavy)
7. **EZ bar Incline skull crushers**:
- 3 sets x 8-10

>>76312334
Current routine
Push:
Smith Bench
5-8 5-8
PecDec
6-10 6-10
Lateral raise machine
8-12 8-12 8-12
Preacher Curls
6-8 6-8 6-8
Cable hammer curls
8-12 8-12

Pull
Neutral Grip Pulldown
8-12 8-12 8-12
Chest Supported Row
6-10 6-10
Reverse PecDec
8-12 8-12
JM Smith Press
7-10 7-10
Overhead Cable Extension
8-12 8-12 8-12

Legs

Leg Curls
8-12 8-12
Leg press
7-12 7-12 7-12
Romanian Deadlift
6-10 6-10
Leg Extensions
8-12 8-12
Seated calf raises
10-20 10-20 10-20

>>76312334
>>76312336


see
>>76312178

>>76309160 (OP)
2x week upper
2 bench, 2 incdb, 1d flies
2 cnup, 2 dbrow, 1d plovr
2 sohp, 2 dbraise, 1d cable
1 cheatcurl, 1d tripull

1x week legday
1ds seatcalf, 1ds standcalf
1d habdv, 1ds hadd, 1d hamcurl
1 legpress+d1L+1d legext
4 inccrunch, 1+1d abmachine
after training 2x stretch im gym
hams, butterfly, pigeon, pancake, split, quads

rep range 5-9 for everything and 3-5 on sldl and back extensions
# UL R UL RR

## Upper 1:
Overhead Press (Wide) 2x
Carter Extension 2x
Cable Curl 2x
Peck Deck 2x
Chest Supported Row 2x
Dips 1x
Uni Pulldown 2x

## Lower 1:
Cable Lateral Raises 1x
Seated Leg curl 2x
Hack Squat 2x
Back Extension 1x
Leg Extension 1x
Hip Thrust 2x
Calf Raises 2x
Hanging Leg Raise 2x

## Upper 2:
Incline Smith Press 2x
Pullup 2x
Fly 1x
Articulated Row 2x
Machine Lateral Raise 2x
Preacher Curl 2x
Overhead Extension 2x

## Lower 2:
Cable Lateral Raise 1x
Lying leg curl 2x
SLDL 1x
Adductor Machine 2x
Leg Extension 2x
Abductor Machine 2x
Calf Raises 2x
Cable Crunch 2x

I doubt you can improve on perfection aka chatgpt

Upper

Overhead barbell press 1-2 6-8 3-5 min

Bench Press 2 6–8 3-5 min

Lat pull down 1-2 8-10 2-3 min

Machine Row 1 2 6–8 2–3 min

Lean-In DB Lateral Raise 1 2 8–10 1–2 min

DB Skull Crusher 1 2 8–10 1–2 min

Incline DB Stretch Curl 1 2 8–10 1–2 min

Lower

High-Bar Back Squat 1 2 6–8 3–5 min

Snatch-Grip RDL 1 2 6–8 3–5 min

Lying Leg Curl 1 2 8–10 1–2 min

Leg Extension 1 2 10–12 1–2 min

Seated Calf Raise 1 2 10–12 1–2 min

Plank 1 2 30–60s 1–2 min

Push

Incline Machine Press 1 2 6–8 3–5 min

Seated DB Shoulder Press 2 10–12 1–2 min

Bottom-Half DB Flye 2 10–12 1–2 min

High-Cable Lateral Raise 2 12–15 1–2 min

EZ-Bar Skull Crusher 2 12–15 1–2 min

Ab Wheel Rollout 2 15–20 1–2 min

Legs

Deadlift 2 8–10 2–3 min

Leg Press 2 10–12 1–2 min

Lying Leg Curl 2 12–15 1–2 min

DB Bulgarian Split Squat 2 10–12 each 1–2 min

Leg Press Calf Press 2 12–15 1–2 min

Crunches 2 15–20 1–2 min

Pull

Lat Pulldown 2 10–12 1–2 min

Chest-Supported Row 2 10–12 1–2 min

Reverse Pec Deck 2 12–15 1–2 min

DB Shrug 2 12–15 1–2 min

DB Curl 2 12–15 1–2 min

Neutral-Grip Pull-Up 2 to failure 2–3 min

Rope Face Pull 2 15–20 1–2 min