Thread 76529535

Chatgpt made a full body routine for me
What do you think, /fit/?
I'm skinny fat.

3. FULL BODY (3x per week)

Full Body A (Strength Base)

Back Squat – 3x5-8

Barbell Bench Press – 3x5-8

Bent-Over Row – 3x8-10

Barbell Curl – 3x10-12

Standing Calf Raise – 3x15-20

Plank – 3x30-60s


Full Body B (Posterior Chain + Shoulders)

Deadlift (or Stiff-Leg Deadlift) – 3x5-6

Overhead Press (Military Press) – 3x8-10

Lat Pulldown or Pull-up – 3x8-10

Lateral Raise – 3x15

Rope Pushdown – 3x12-15

Leg Raises – 3x15


Full Body C (Volume + Isolation)

Leg Press – 3x10-12

Incline Bench Press – 3x10-12

Seated Row – 3x10-12

Dumbbell Fly or Pec Deck – 3x15

Hammer Curl – 3x12-15

Abs (Bicycle Crunch or Cable Crunch) – 3x15-20

Read the sticky.

>>76529543
I read, but /fit/ has always said starting strength and stronglifts 5x5 are DYEL extremely low programs.

>>76529635
If you're skinnyfat, you're dyel

>>76529535 (OP)
holy fatigue

>>76529684
What would you change

>>76529695
Follow an actual program. Do you need me to link you a 3x full body or are you just going to be a retard and try programing for yourself as a literal dyel?

>>76529695
I'd buy one of Pavel's minimalist fitness books that have 2-3 exercises tops and start there. He's got a barbell book, a calisthenics book, and a couple of minimalist kettelbell books. How are you going run through this hours-long obstacle course of random shit without coaching or inevitable injury?
alternately, pay for coaching.

its really interesting how hard it is for people to just spend 3-5 hours a week at the gym pushing themselves. during your first whole year you can change you're entire world by just "trying". you almost cant fuck it up due to how responsive your body is beyond being an idiot and injuring yourself.

>>76529535 (OP)
what is the origin for this meme

>>76529712
>>76529716
I'm really curious, what is wrong with his workout?

>>76529782
So no? Ok, good luck dyel

>>76529792
You are a fucking retard and should kill yourself right away. This is a /fit/ board and I asked a honest question, faggot.

>>76529782
3 sets of biceps on a 3 times a week full body program is wild work. Absolutely dogshit. Barbell back squats and bent over barbell rows on the same day is a great way to wreck your Lower back. Benching on the same day is diabolical lol. I could go on and on but it's worthless, you're a stupid faggot nigger retard determined to use some AI bot to make lel special program when people have been following 3x full body splits for decades with great track records of success. Look forward to reading your next dogshit thread after you quit the gym in 2 months then return after 6 months with a new amazing plan

>>76529803
Stay mad lil nigga

>>76529806
I literally made a thread a few hours ago asking about good full body routines and guess what? This is the level of users on the shittiest board of all imageboards. It's bizare.

>>76529838
Yeah because you are an arrogant dyel faggot shitting up the board with multiple threads before even touching a weight and arguing with people who could snap you in half. Follow an actual program you smelly jeet

>>76529838
try one of these questions:
1. summarize Pavel's minimal full body programs from his kettlebell, barbell, and calisthenics books
2. summarize the /fit/ sticky's full-body programs
don't ask an AI for creativity. It's not creative.

>>76529853
>arrogant
Do you even know what this word means, dumbass?
If I were arrogant I wouldn't be hearing any advices on whether robots could or not give me good routine programs.

>>76529863
Thanks

>>76529883
It's a dogshit program go follow a real one. I already asked if you wanted some good ones linked and all you've done is seethe and demand to know why your AI slop is dogshit so last time even responding from me. You are never going to build a good body because you can't even get started and are overthinking everything at a completely novice stage where everything works. Imagine how bad you'll spaz if you ever actually hit babies first plateau. Your parents are probably ashamed they had a homo for a son

>>76529896
>and are overthinking everything at a completely novice stage where everything works.
this is really the biggest thing too and its amazing how many people stop themselves from ever taking the first step because of muh optimization.

>>76529896
>I already asked if you wanted some good ones linked
To be honest I thought you were being ironic.
But fine, I would appreciate if you linked.

>>76529883
You are an arrogant faggot

>>76529900
The best gains are when you stop chasing optimal and start chasing progress. o7 anon

>>76529913
Follow it. Don't modify it. Just do what it fuckin says for the next six months

>>76529947
Thanks anon

>>76529947
this is dogshit btw

>>76529535 (OP)
What did he mean by this?

>>76529716
>Implying this is a lot of volume

You fat fuck. This should take about 75 min with long rests between sets

>>76529535 (OP)
>Barbell Curl – 3x10-12
>Standing Calf Raise – 3x15-20
>Lateral Raise – 3x15
>Rope Pushdown – 3x12-15
>Leg Press – 3x10-12
>Dumbbell Fly or Pec Deck – 3x15
>Hammer Curl – 3x12-15
>Abs (Bicycle Crunch or Cable Crunch) – 3x15-20
These are not full body exercises. Even lat pull-down are debatable about being "full body" or not.
Read the sticky. Start with SS or SL5x5. You need that.

>>76529535 (OP)
I would make these adjustments:

> Day 1
Remove the last two exercises
>Day 2
Move leg raises to the end of day 3
>Day 3
Add leg raises from day 2, but remove the last three exercises

This isn't a perfect program by any means, but it's great if you're getting started. You can add/change things as you gain more experience. The exericses I've removed aren't bad by any means, but I think they're a waste of time for someone getting into training in the gym.

>>76529535 (OP)
Too much shit

>>76529535 (OP)
Routines limit you. Just do whatever you feel like doing that day

>>76532018
>t. Sam Sulek

>>76531599
Yikes, dyel detected

>>76532261
yikes, should I just quit?

>>76532289
Yes you should quit stealing pics and claiming to be them, it's weird

>>76532289
>Puts on medium t shirt

Oops, where did you go buddy?

>>76532296
>>76532302
I'm right here, buddy

>>76532322
Lil bro thought he did something. I used that exact split for 18 months and mog the fuck out of you, who has been lifting for years

>>76532325
I guess bro

>>76532336
Yeah you are a 5 3 man let who weighs 135lbs. Thanks for playing

>>76532325
This pic was stolen and reposted already multiple times on /fit/

>>76532338
>if I make stuff up I win
I guess bro

>>76532342
Try again and thanks for the compliment

>>76529535 (OP)
>shoulders(4 workouts)
>legs(4 workouts)
>chest/tri(3 workouts each)
>back/bi(3 workouts each)
End with an ab workout everyday. You can choose whatever you want by how many sets you want

>>76529712
Nta but please link me to a good 3-day hypertrophy program (beginner to intermediate). I've been searching one on liftvault to replace the 5x5 I've been running and getting sick of, but they don't have anything good.

>>76532875
>>76529947

>>76529535 (OP)
Bro. Just do starting strength. It's a program for lifters who are STARTING out. That's why it's called that.

>>76529947
Which YouTube video is that program from?

>>76529947
Also are those supposed to be supersets?

>>76533326
Natural hypertrophy beginners to advanced video

>>76533335
Yes but you don't have to I didn't just depends on how long you wanna be in the gym

>>76529535 (OP)
Looks bad. You'll get tired of this fast. Pirate jeff nippard minimalist full body 3x week google spreadsheet instead. Its easy to follow and stick to, plus the sessions dont last longer than 1:30 even if you slack off in between the sets. Eventually pirate some of his bodybuilding hypertrophy programs, there is a 3x week fbw one (2-2.5h per session). Start light. Try to increase the weight/sets every week. Since you are a beginner a proper form should be a priority over weight progression.

Learn to count calories, get a app for that and a food scale. Eat your protein keep, yor calories at maintenance until you get some muscle. If you start platoing with strength (after a year or so) consider cutting to 12-15% bf. On a the cut go slow 0.5-1% of body mass a week, keep protein up and train hard to keep the gains.

This should get you looking human. You' ll be abe to figure it out after that.

>>76533373
Thx Americabro
I will print this out and follow it for at least 6 months

>>76529947
>>76533400
I was reading the comments from the video and according to him the super sets are there only to save your time. So it's not mandatory to do them in any of his programs.

>>76529535 (OP)
Its not as bad as the anons in here are letting on but does seem a little intense for someone starting out and each routine isn't as balanced as they should be. You'll certainly see some results but its not optimized. The anons telling you do read the sticky are right but I would also recommend if you're doing SS or any similar program its not a bad idea to do some light arms and shoulders on top of it (you're primary focus would be the compounds and making gains; in those). Also don't forget cardio

>>76532322
holy mother of btfo's

>>76534389
An electric guitar's height varies by style, but a typical full-size electric guitar is around 38-42 inches long, while scaled-down or "3/4" size guitars are shorter, approximately 36 inches.

>>76529535 (OP)
so far noone was able to debunk his routine. AI chads stay winning