Thread 76485915

>>76485915 (OP)
Hemi-cycle I (Strength sets & reps, SBD & other bread and butter lifts, one or two accessories per movement)
Chest and back I (bench, barbell rows)
Shoulders and arms I (OHP)
Legs & core I (squat)
Rest (optional; mobility training, running, hiking, climbing possibly)
Rest (optional; mobility training, running, hiking, climbing possibly)
Chest and back II (variations)
Shoulders and arms II (variations)
Legs and core II (deadlift)
Rest (optional; mobility training, running, hiking, climbing possibly)
Rest (optional; mobility training, running, hiking, climbing possibly


Hemi-cycle II
Same again but hypertrophy focus and more experimental/novel lifts

leg day + lowerback
leg day + core
leg day + lowerback
leg day + core

aditional exercises : push press, strick press and pull ups

>>76485915 (OP)
Chest + Bis
Legs + Abs
Back + Bis
Shoulders + Abs
Tris + Bis + Forearms

chest triceps shoulders
back bis abs
legs
shoulders chest triceps
back bis abs
legs

i miss my arnold split because I had an arm day only doing bis/tri/shoulders

full body workout 3x a week + cycling

walking 15 miles
walking 15 miles
walking 15 miles
walking 15 miles
curling my food to my face x7 nights a week

Modified 2-day PPL where I split the leg workouts and add them to the other days cos a whole dedicated leg day doesn't spark joy. Day of rest between each day, totals up to 3-4 times per week

A: Push, quads, calves
B: Pull, hams, glutes

Fbeod, which will turn into 3x a week when the semester starts.

PPL for almost a year now, min 3 days but aiming for 6 days a week, not constrained to a week work schedule. Workouts are too long, though, and kinda crashing now.
thinking about trying to take existing lifts and work them into an Upper/Lower, maybe Upper/Lower/Arms.
doing all the push, all the pull, etc. exercises each workout taking like 2 hours, can't keep up so switching to U/L probably not a big hit in volume anyway

It was UL (531) but now it's Torso/Limbs

>>76485915 (OP)
i split your mother's pussy

I feel what muscles I need to work out

>>76485915 (OP)
Upper lower full body 3x a week

push
squats + pull
rest
upper
rest
lower
rest

1 year lift
2 years rest

Shoulder horizontal pull glute ham
Squat chest tri vertical pull
AxBx

>>76485915 (OP)
Split?

>>76485950
>optional; mobility training, running, hiking, climbing possibly
You don't do any of this

>>76485982
>>76486301
>>76487825
>>76488044
>>76488718
BASED SIMPLE ROUTINES

Brosplit
>inb4 not effective
Its better for beginners then a 3 day full body powersharter if you only lift for looks

>>76490991
wait are you saying if i hit the shit out of a specific muscle i want to grow then let it rest for 48-72 hours i'll get gains!?

>>76490816
Based

>>76485915 (OP)
Full Body three days a week plus a junk day on Saturday where I get a little extra volume in and hit more accessories.

>>76490991
>better for beginners
shut up faggot

>>76485915 (OP)
Push, Pull and Legs.

Full body whenever i can

>>76491028
Disprove me then faggot

>>76485915 (OP)
>workout A
Incline bench
OHP
Tricep pulldown
Lateral raises
>workout B
Weighted chin ups
Hammer curls
Dumbbell flies
Row machine
Lift three times a week, alternating workouts twice a week. So week 1 is workout a then b then a. Week 2 is workout b then a then b. Rinse and repeat

>>76485915 (OP)
after doing PPL for years Im currently trying full body every other day
Im liking it so far

>>76491061
good short workouts but the last part way to complicated

>>76491122
how many exercises and sets ?

>>76491139
Think so? Each week is dedicated to progressing a bit more with one specific workout over the other. Seems simple to me as long as you’re tracking your progress and which days you’re on

>>76491061
but then who was legs?

Full body 3 times a week.

Upper Lower rest Upper rest Limbs rest

>>76491190
Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower Upper Lower

3000 cal / NEET

>>76491144
Im only doing 3 sets per body part at the moment (+ warmup sets), thats 9-12 sets per week
Im mixing up the excercises depening on what machines are taken and how Im feeling
back: lat pulldown/cable rows
chest: incline bench/chest press/cable flies
legs: squats/rdls
delts: shoulder press/lateral raises
bicep: reverse grip pulldowns/preacher curls
triceps: overhead cable extension/cable pushdowns
abs: crunch machine/leg raises
and some face pulls in between any of the cable stuff
takes me about 80 minutes in total

>>76491157
Tf is legs?

>>76491353
>Tf
?

Full Body EOD but will switch to x3 per week soon because i will start working again.

pull
push
legs
x
upper
x
x
repeat

>>76490880
I do, honest guv

PPL + a gooning sesh each day
getting kinda bored of PPL tho, i'd like to try something else

I do full body 4 times a week.

Push, pull, legs once every one or two weeks

>>76486560
3-day isn't PPL and 99.9% of the time is suboptimal for gains. You want 2+ workouts per week for everything you want to build.

Bro-split 5 days

>sandbag day
rows
carries
squats
>arm day
hammer curls
tricep extensions/pushdowns
forearm isolations
>shoulder day
db ohp
band pull apart or rear delt fly

upper lower rest upper lower rest rest

>>76485952
this man oly's

>>76485915 (OP)
A: Chest+arms+legs
B: Back+shoulders
AxBxAxxBxAxBxx

Full body 5x per week

Seated leg press 3x8-10 (one quads, one adductors, one glutes) superset with 3x8-10 seated calf press
Seated leg curls 2x8-10
Incline bench 3x6-8
Machine shoulder press 2x dropsets until failure
Wide grip lat pulldowns 2x6-8 + half reps until failure
Seated rows 2x6-8
Cable lateral raises 2x8-10
EZ bar curls 3x8-10 superset with cable triceps extensions 3x8-10
Bayesian cable curls 3x8-10 superset with cable triceps kickbacks 3x8-10
Cable hammer curls with rope 2x8-10
Cable crunches 2x8-10
Weighted hyperextensions 2x8-10

Full body 3x week, but only been doing it for less than two weeks instead of 2x. I think i need to lower intensity on some days. Tomorrow going for a new pr on the bench, hopefully that goes well.

>>76485915 (OP)
Been doing U/L for 5 months. Just switched to Torso/Limbs

Givee a routine i can do every day from monday to thursday on a cut

>>76485915 (OP)
PPLPP

Usually it's full body 3x a week, but I'm on a cut right now so it's currently a modified PPL
Day 1
Incline DB press 3x10-12
lateral raises 3x12-15
Reverse pec deck 3x12-15
tricep pushdowns 3x12-15

Day 2
barbell rows 3x12-15
barbell curls 3x8-12
Shrugs 3x12-15

Day 3
Squats 3x5
Deadlift 3x5
Leg curl 3x12-15

I go x12123x or x12312x if I feel like doing legs earlier.
Add 20-30 minutes cardio every day and I'm hoping to look good soon while maintaining muscle mass.

>>76492831
I like this. Do you hit chest at all? Is this some type of strongman training?

>>76485971
>Abs with back bis
Gonna start trying this one

>>76497652
I used to hit chest with ring push ups and lats with pull ups but I've dialed those down a lot to focus on my arms and shoulders more, so I haven't trained chest or lats directly at all in about 4 months now. I find that my shoulders can take either ohp or benching but not both at the same time or I start experiencing chronic shoulder pain.
I hit legs and back with sandbags. I'm running a modified version of the Sandbag Intensity program by Cody Janko. It can be summarized as: sandbag rows, then sandbag carries from a platform, then 1 all out set of rest-paused sandbag box squats, done once a week. I hit shoulders and arms at a higher frequency.
I've toyed with the idea of competing in a local strongman show but I have a feeling I'd zero out on everything but sandbags and stones, which are kinda the only thing I'm good at. My pressing is embarrassingly weak.

I wish I knew. I am trying push legs pull, but then I stacked on a bunch of stuff because my recovery was good. Then I get to the gym late and miss a bunch of shit because it closes. So push, legs, fill in missing shit.

I am sore and I move about 170K lbs over 3 days. It could be worse, definitely could be better.

>>76485915 (OP)
Full body conjugate(ish).

>ME Day
Max Effort Press
Max Effort Squat/Deadlift
4 Accessory lifts
Abs

>DE Day
Dynamic/developmental press
Dynamic/developmental squat/deadlift
4 Accessory lifts
Abs

>RE day
6 developmental accessory lifts
Abs

Not as strong as I used to be at the moment so we'll see how it goes after more time, but for a hobbyist lifter it feels perfect for the few months I've tried it. Nothing is for 1RMs and I don't care about powerlifting so the variation is fun.

Upper Lower Rest Upper Lower Rest Rest
It goes like

BP Heavy - Tricep/Bicep Accessories (2)
OHP Light - Shoulder Accessory (1)
Core Exercise

Squat Heavy - Leg Accessories (2)
Deadlift Light - Back Accessory (1)

Repeat for days 3/4 with the Heavy/Light and accessory work amounts flipped. Works for me and removes any guess work.

Have a blessed day anons

>>76497843
Sounds interesting. I've recently been thinking about training with sandbags as well. I go to a commercial gym right now so they don't have such equipment.
I feel that sandbag training could be a step into increasing breadth. How did you get into it?

10 mile run x 7 days
45 min core workout x 7 days

Funny thing, the first time I was in Croatia, I had ordered Banana Split because I thought it was a local dessert, turns out it was american.