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Quick Navigation Bottom Misc
Forum » Need A 4-6 Day Routine
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Thread: Need A 4-6 Day Routine

post 1691485193 10-11-2023, 09:10 AM
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#1
  1. RayvenJustice
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  1. RayvenJustice
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Need A 4-6 Day Routine

PPLL twice a week?
post 1691486133 10-11-2023, 09:27 AM
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#2
  1. TXBuddy
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  1. TXBuddy
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I've followed the bro split for almost 30 years

Back, Bis
Chest, Abs
Legs
Shoulders, Tris

or
Back
Chest, Abs
Legs,
Shoulders, Abs
Arms

Always worked for me. If I plateau, I change up exercises, drop sets, Strip Sets, etc...
US Army 1998-2020

Army NG 1992-98

★Combat Veterans Crew★

Texas Tech Alumni '98 & '07

�Tolerance and apathy are the last virtues of a dying society.� ~ Aristotle

*Vasectomy crew
post 1691486353 10-11-2023, 09:32 AM
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#3
  1. Ripper908
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  1. Ripper908
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Originally Posted By TXBuddy⏩
I've followed the bro split for almost 30 years

Back, Bis
Chest, Abs
Legs
Shoulders, Tris

or
Back
Chest, Abs
Legs,
Shoulders, Abs
Arms

Always worked for me. If I plateau, I change up exercises, drop sets, Strip Sets, etc...
there is a reason all the top physiques on the planet train this way. natural or not
Stats: 6 foot, 240 pounds
Cane Corso Crew
post 1691486453 10-11-2023, 09:35 AM
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#4
  1. TXBuddy
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  1. TXBuddy
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Originally Posted By Ripper908⏩
there is a reason all the top physiques on the planet train this way. natural or not
That's right. It's not that complicated.
US Army 1998-2020

Army NG 1992-98

★Combat Veterans Crew★

Texas Tech Alumni '98 & '07

�Tolerance and apathy are the last virtues of a dying society.� ~ Aristotle

*Vasectomy crew
post 1691486593 10-11-2023, 09:38 AM
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#5
  1. RayvenJustice
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  1. RayvenJustice
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Originally Posted By TXBuddy⏩
I've followed the bro split for almost 30 years

Back, Bis
Chest, Abs
Legs
Shoulders, Tris

or
Back
Chest, Abs
Legs,
Shoulders, Abs
Arms

Always worked for me. If I plateau, I change up exercises, drop sets, Strip Sets, etc...
Thank you bro, what do you do for abs?
post 1691486683 10-11-2023, 09:39 AM
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#6
  1. TXBuddy
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  1. TXBuddy
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Originally Posted By RayvenJustice⏩
Thank you bro, what do you do for abs?
Almost always weighted cable crunches (on my knees) and hanging leg raises.

Train all your muscles the same. If you go pretty heavy and do reps for chest, do the same things for all groups. Heavy crunches for reps of 12-15. Squats keep pumping for 8-12 reps. NOT one rep...breathe, another rep...breathe.
US Army 1998-2020

Army NG 1992-98

★Combat Veterans Crew★

Texas Tech Alumni '98 & '07

�Tolerance and apathy are the last virtues of a dying society.� ~ Aristotle

*Vasectomy crew
post 1691487943 10-11-2023, 09:54 AM
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#7
  1. FoulSmell
  2. Beach Bum
  1. FoulSmell
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Have you thought about upper/lower/rest/upper/lower/rest?
post 1691488603 10-11-2023, 10:03 AM
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#8
  1. RayvenJustice
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  1. RayvenJustice
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Originally Posted By TXBuddy⏩
Almost always weighted cable crunches (on my knees) and hanging leg raises.

Train all your muscles the same. If you go pretty heavy and do reps for chest, do the same things for all groups. Heavy crunches for reps of 12-15. Squats keep pumping for 8-12 reps. NOT one rep...breathe, another rep...breathe.
thank you really appreciate the help
post 1691490283 10-11-2023, 10:27 AM
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#9
  1. legbroke
  1. legbroke
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I've made a lot of gains with this program over the years. Probably could do with a lower pressull ratio but meh.


https://forum.obnoxiousbrutes.com/showt...hp?t=155460263
post 1691490883 10-11-2023, 10:34 AM
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#10
  1. gmenfan40
  1. gmenfan40
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Originally Posted By legbroke⏩
I've made a lot of gains with this program over the years. Probably could do with a lower pressull ratio but meh.


https://forum.obnoxiousbrutes.com/showt...hp?t=155460263
I hate structured workout plans like that. They always feel easy and I want to keep working out. There are workouts where I'm doing 30-40 sets, otherwise I dont feel like I did much in the gym. I'll also do all those sets mostly under an hour, I try not to rest more than 30-40 seconds between sets. That's also with going heavy and starting every workout with a heavy compound lift. At times I will do 6-8 sets of one exercise because the pump feels amazing. (Super Ded fkn Srs)
post 1691491313 10-11-2023, 10:40 AM
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#11
  1. Tuksonrider
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  1. Tuksonrider
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Used to follow a strict routine structure.

After years now... I just go to the gym, find the lifts that work for me, lift until true failure.

I just change up what I want to work on every time I go to the gym. It's the only way I can keep it fresh, or I'd get burnt out.

Average time in the gym 1hr.
I'm not blessed with riches, but I am rich with blessings.
Thank you, LORD, my God.
IG: Tuksonrider
post 1691493863 10-11-2023, 11:21 AM
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#12
  1. PrettyboyLuIu
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  1. PrettyboyLuIu
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Nah not a ppl.

Chest
Back
Legs
Shoulders
Arms

Do some chest&back on arm day, some arms & delts on chest&back day.
post 1691494563 10-11-2023, 11:35 AM
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#13
  1. TXBuddy
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If I have travel or a 2 day week, I do Push/Pull, Squats/Delts. Try to be flexible and not be OCD.
US Army 1998-2020

Army NG 1992-98

★Combat Veterans Crew★

Texas Tech Alumni '98 & '07

�Tolerance and apathy are the last virtues of a dying society.� ~ Aristotle

*Vasectomy crew
post 1691495393 10-11-2023, 11:49 AM
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#14
  1. kimm4
  1. kimm4
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Been using the same bro split for decades

shoulders/traps
back/tris
legs
chest/bis

When I need a change I run a 4 day full body.
National Level Competitor (Female BB)
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