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Forum ยป What routine are you currently running?
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Thread: What routine are you currently running?

post 1684146833 06-07-2023, 07:20 AM
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#1
  1. Rooney15
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What routine are you currently running?

lets hear it
Angels
post 1684146963 06-07-2023, 07:23 AM
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  1. plebmaximus
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I take a huge chit everyday after my morning coffee

that's my daily routine
Lifting Crew
post 1684147073 06-07-2023, 07:26 AM
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#3
  1. omnip0tent
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Spent 2 weeks in Italy. Came back with a pretty bad cold. So its been almost 3 weeks out of gym now. Looking for a new routine to start when I pick lifting back up in the next few days. In for answers from the bros.

Current plan is to start a P/P/L(power)/Rest/P/P/L(Hypertrophy) split.

Been doing a generic 5 day bro split for the last year or so.
Are you not entertained?

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It's All About the U
post 1684147493 06-07-2023, 07:34 AM
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Been running starting strength since Feb
post 1684148123 06-07-2023, 07:49 AM
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#5
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Upper Lower 4x/week but half the time I end up only getting one upper and one lower. Need to try and squeeze in a full body day or something so I'm at least lifting 3x
HTC
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post 1684148213 06-07-2023, 07:50 AM
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unique program for a comp in August

Monday is zercher squats
Wednesday is OHP
Friday is wagon wheel deads on an axel
post 1684148363 06-07-2023, 07:54 AM
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  1. piramparam
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Im probably gonna go Push/legs/pull/rest once my fkn thumb is recovered. Bis w chest, back w tris.
1096 ng/dl
post 1684148753 06-07-2023, 08:01 AM
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#8
  1. xxdef1antxx
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some cookie cutter 5 day bro split for 6-8 weeks to deload and reduce stress while I give all my effort to getting the forever cut back on track.

I reduced volume and intensity because my body just isnt recovering as fast as it used to. I went too hard for too long but the strength and mass gains were awesome. Adding in 20-30 mins of LISS cardio a day on top of reducing to an 1800 cal per day limit. Its boring but I am starting to drop weight again and I feel better.
post 1684148813 06-07-2023, 08:04 AM
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#9
  1. GaryRidgway
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push/pull/rest/legs/rest repeat
post 1684149073 06-07-2023, 08:10 AM
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#10
  1. lightsarefallin
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You mean training? Personalized push/pull/legs and now transitioning out of my cut routine into a higher volume hypertrophy routine.

If you're asking about my caca routine, please see crews.
*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
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*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
post 1684149733 06-07-2023, 08:25 AM
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#11
  1. adamsz
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chest/tris
back/bis
legs
shoulders
arms
weekends off
Awesome pics. Great size. Look thick. Solid. Tight. Keep us all posted on your continued progress with any new progress pics or vid clips. Show us what you got man. Wanna see how freakin' huge, solid, thick and tight you can get. Thanks for the motivation.
post 1684150073 06-07-2023, 08:31 AM
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#12
  1. lightsarefallin
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Originally Posted By adamsz⏩
chest/tris
back/bis
legs
shoulders
arms
weekends off
If you're working out biceps on back day, triceps on chest day, and shoulders on their own day, what are you doing for arm day? Just all 3 groups over again?
*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
post 1684151493 06-07-2023, 09:00 AM
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#13
  1. x-trainer ben
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I run the.... look in the mirror and work on what i don't like or want to improve.
After 20 years it works...
There is an unspoken thing, we are iron brothers and sisters, we are to support each other and...It is our duty to support our brothers and sisters in the iron game!
post 1684152193 06-07-2023, 09:14 AM
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#14
  1. lightsarefallin
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Originally Posted By x-trainer
I run the.... look in the mirror and work on what i don't like or want to improve.
After 20 years it works...
Never believe in that bullschit saying, "an old dog can't learn new tricks"
*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
post 1684152613 06-07-2023, 09:22 AM
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#15
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Starting up 5 day push/pull/legs routine now and coming off a 5 day bro split.

I go back and forth depending on how I feel and when I want to hit groups once or twice a week.
I try to keep it at least a little bit enjoyable and fun and enjoy switching shiit up.

5 days for me looks like.

Push/pull/legs/push/pull/rest/rest. So Monday through Friday and weekends off.
Then start Monday with legs and go back to push/pull/legs again.

So that each week i basically hit one part only once. But if I need a rest day during the week for what ever reason I donโ€™t beat myself up over it.
post 1684152913 06-07-2023, 09:27 AM
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#16
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I do fierce 5 U/L. Too hard for me to get to the gym more than 4 days a week. If I do I just throw in some cardio.
post 1684154373 06-07-2023, 09:50 AM
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#17
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chest day with tri pump
back width with bis pump
shoulders
back thickness with hamstrings
arms
quad focused leg day
Stats: 6 foot, 240 pounds
Cane Corso Crew
post 1684154383 06-07-2023, 09:50 AM
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#18
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Been doing upper-lower-upper with cardio on off days. I'm going to get blasted for this, but I really don't think you have to do that many exercises or sets for results.

I'm following Jim Wendler's Boring But Big Template for my workouts (with some additional accessories for back and calves in particular - I skip the deadlift day becuase my lower back is chit) and am seeing plenty of results from this vs the PPL routine I was running. Most of your results as a natty will come from diet and progressive overload IME.
post 1684155133 06-07-2023, 10:02 AM
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#19
  1. Robmnrd
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Originally Posted By Peacening⏩
Need to try and squeeze in a full body day or something so I'm at least lifting 3x
This week I started a Full/Upper/lower split.

Full body day is super low volume per body part, but high maximal intensity. - I work up to a that-day max set (not 1RM, more like hitting a near-failure at ~8 reps) for a horizontal press, a vertical press, a horizontal pull, a vertical pull, and squat*2 (max set then drop weight and do a second set).

That's it. Literally just whatever warmup sets are needed to reach my max set on each, do the work set, then move on to the next movement.

Upper and Lower days are much more traditional, with a focus on volume over intensity.
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post 1684156123 06-07-2023, 10:22 AM
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Originally Posted By lightsarefallin⏩
Never believe in that bullschit saying, "an old dog can't learn new tricks"
Alright i will grow my hair out into the Brocoli style, wear long socks and crocs, then see where it takes me.
There is an unspoken thing, we are iron brothers and sisters, we are to support each other and...It is our duty to support our brothers and sisters in the iron game!
post 1684205853 06-08-2023, 04:35 AM
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#21
  1. lightsarefallin
  2. Nukem
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Originally Posted By x-trainer
Alright i will grow my hair out into the Brocoli style, wear long socks and crocs, then see where it takes me.
I can already imagine the sulphur smellz
*Look at reflection in car window and flex every time crew*
*Use half the roll to wipe after a poo crew*
*Fart in the gym and blame rotten smell on faulty ventilation crew*
*Fart at home and blame it on the dog crew*
*Watch neutron-star density poop mock me as water flushes around it and it stays put crew*
*Drive 2 minutes in the summer and back of shirt gets completely wet crew*
*Coffee black as midnight on a moonless night crew*
*Fat shame my cat on a daily basis crew*
post 1684206023 06-08-2023, 04:49 AM
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Viking Bare Bones PPLUL split
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post 1684206263 06-08-2023, 05:01 AM
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Eat, sleep, lift, fuk. This what your looking for Op?
Yup
post 1684206773 06-08-2023, 05:18 AM
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#24
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Originally Posted By Ripper908⏩
chest day with tri pump
back width with bis pump
shoulders
back thickness with hamstrings
arms
quad focused leg day
Copied this split w little tweaks. How much volume you doing? I went ramp up to 3rm wide grip pull ups followed by dropsets, then 8 lighter intensity sets on cables, 1st back day, too much?

Thinking ill just hit deadlifts & a couple rows for the thick day
1096 ng/dl
post 1684218093 06-08-2023, 09:16 AM
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#25
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Originally Posted By piramparam⏩
Copied this split w little tweaks. How much volume you doing? I went ramp up to 3rm wide grip pull ups followed by dropsets, then 8 lighter intensity sets on cables, 1st back day, too much?

Thinking ill just hit deadlifts & a couple rows for the thick day
Chest day / tricep pump layout for example
Workout is 16 - 20 sets for chest. 7 sets for triceps
4 - 5 exercises comprising of 4 sets each
First two sets are "feeler sets" that give me a rough idea of how much weight i'll be pushing on my working set. 4th set is a back off set just to get some more blood in the muscle

Set 1: 15 - 20 reps
1 minute rest
Set 2: 12 - 15 reps and stop at 15 even if I can keep going
Now I have a general idea what I can push for set 3 which will be my working set
2 minute rest
Set 3: 8 reps - failure. If I can't 8 clean reps with strict forum I know I tried to push too much weight
1 minute rest
Set 4 - Back off set where I go back to the same weight as set 1

repeat that for all exercises. if on exercise 4 i'm starting to feel fatigued i'll stop on my 4th exercise and switch to tries

for tricep pump i like to do hany rambods fst 7 approach. 7 sets of 20 reps with 30 seconds in between. this is purely for a pump or "fascia stretching"


as for back as you asked
my width day is all pull downs/pull overs with a bicep pump. 16 - 20 sets for back. 12 - 20 rep range because im focusing on stretching the muscles as much as possible and with the lighter weight my forearms are less likely to get involved. all about a slow eccentric stretch for width imo

my thickness day is all rows and a dorian yates style deadlift (which is also why i throw hamstrings in with this day). follows my chest day closely with working up to an 8 rep - failure set
Stats: 6 foot, 240 pounds
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post 1684400483 06-11-2023, 04:49 AM
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#26
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Originally Posted By Ripper908⏩
Chest day / tricep pump layout for example
Workout is 16 - 20 sets for chest. 7 sets for triceps
4 - 5 exercises comprising of 4 sets each
First two sets are "feeler sets" that give me a rough idea of how much weight i'll be pushing on my working set. 4th set is a back off set just to get some more blood in the muscle

Set 1: 15 - 20 reps
1 minute rest
Set 2: 12 - 15 reps and stop at 15 even if I can keep going
Now I have a general idea what I can push for set 3 which will be my working set
2 minute rest
Set 3: 8 reps - failure. If I can't 8 clean reps with strict forum I know I tried to push too much weight
1 minute rest
Set 4 - Back off set where I go back to the same weight as set 1

repeat that for all exercises. if on exercise 4 i'm starting to feel fatigued i'll stop on my 4th exercise and switch to tries

for tricep pump i like to do hany rambods fst 7 approach. 7 sets of 20 reps with 30 seconds in between. this is purely for a pump or "fascia stretching"


as for back as you asked
my width day is all pull downs/pull overs with a bicep pump. 16 - 20 sets for back. 12 - 20 rep range because im focusing on stretching the muscles as much as possible and with the lighter weight my forearms are less likely to get involved. all about a slow eccentric stretch for width imo

my thickness day is all rows and a dorian yates style deadlift (which is also why i throw hamstrings in with this day). follows my chest day closely with working up to an 8 rep - failure set
I sorta tried this rep scheme today on shoulders and it felt great. Didnt have a plan at all going in to the gym, can i ask what you do on shoulder day?

This is what i did.
Back warmup w lat pulldowns supersetted w the feeling out sets on ohp.
I did 8 reps the first working set. Did a 2nd set i got 6 reps w the same weight, dropped 25lbs & repped it out.
Moved on to seated dumbell. 1 feeler set to cauge the weight & 1 working sets w 8 reps, back off one for 12.
Then facepulls, 3 sets just pumping, 12-15 reps.
Heavy leaning side laterals, working set 8 reps, back off 10. No feelers, i know my weight here.
Upright row working set 8, back off 12.
Then i surfed the rack doing normal side laterals, 3 triple dropsets.
Finished off with reverse pecdec triple dropset to feel the rear delts a bit more.

I thought about doing front raises but im natty so i think it wouldve been just junk volume for no additional benefit.
Im kinda clueless when it comes to brosplit workouts. Main idea was to do some heavy chit on bigger lifts, then just pump the fk up.
1096 ng/dl
post 1684400743 06-11-2023, 04:58 AM
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#27
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Staying true to my modified PPL with prog overload although haven't been too consistent due to travels. Current in Rio de Janeiro Brazil and every other dude is swole so very motivating and lots of eye candy at the gym and at the beach.
post 1684400863 06-11-2023, 05:06 AM
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#28
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Ppl with weights
Ppl bodyweight
6x a week
post 1684401433 06-11-2023, 05:37 AM
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#29
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Made up my own 6d/week PPL (linear progression & reset/ deload whenever I fail) - around 45' per session

3x3 Push Press or Power Clean or Front Squat (5 warmup sets)
1x5 Bench Press or Deadlift or Back Squat (madcow style)
End with some overhead presses, pullups or box squats
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post 1684401453 06-11-2023, 05:37 AM
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#30
  1. plebmaximus
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Originally Posted By Ripper908⏩
chest day with tri pump
back width with bis pump
shoulders
back thickness with hamstrings
arms
quad focused leg day
How long are you gym sessions?


Can you share some of your exercise selections, reps/sets for the arms and quads day?


repped thanks brah
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