My routine

[greemah]

Hi, I have been lifting a year and a half and have just started this routine below that I created aiming for maximum recovery and using my favourite lifts. What do you think?

Mon

3x10-15 Weighted Pull-Ups (overhand grip)

3x5 BO Barbell Row

1x10-15 Shrugs

1x5 Deadlift

3x20-30 Standing Weighted Calf Raises

Wed

3x5 Bench Press – start from 3x5 72kg and only add 1kg per week

3x5 Squats

3x10-15 Weighted Dips

3x20-30 Weighted Crunches

Fri

3x5 Military Press – start from 3x5 45kg and only add 1kg per week

3x10-15 Weighted Chin-Ups (underhand grip)

3x10-15 Bicep Curls

3x10-15 BO Side Laterals

My numbers are:

Squat - 3x5 105kg (trying to add 2.5kg weekly with this routine)

Bench - 3x5 72kg (trying to add 1kg weekly)

Deadlift - 1x5 160kg (trying to add 3kg weekly)

Overhead Press - 3x5 47kg (trying to add 1kg weekly)

Weighted Chinups - 3x14 with 10kg added (trying to add reps weekly)

Weighted Dips - 3x15 with 20kg added (can do more so will add more weight)

[SQUAT_BOT]

you have 0.5kg weights at your gym?

[greemah]

Nope got a squat rack and bench and weights at home. Got a few 0.5kg plates as part of a dumbell set I got years ago

[greemah]

Anyone like/dislike the routine?

[Grover]

what are your stats

Height

weight

What are your goals

Bodybuilding

Power lifting

etc?

Then need to know what diet you following

with that info you will get more responses

[greemah]

I'm 6' and weigh 82kg (just finished a cut which I was at 102kg).

Goals are basically bodybuilding, but I do want to be strong.

My diet has been around 1800-2000 cal a day for the past few months during my cut (bout 50% protein, 30% fat, 20% carbs), but now I'm doing 2500 cals a day (40% protein, 30% fat, 30% carb) on my bulk

[Pseudonym]

using my favourite lifts

Not sure that this is the best criteria for selecting exercises! Better to plan the amount of work you're giving to each muscle group. Is everything getting worked adequately? Is something getting worked too much? Is there enough rest?

Personally, I've never liked the 3-day split. Always found it crammed too much in for anything to get worked enough. I'm also not convinced about only 1 set for shrugs and deadlifts, although I know there are programs that swear by it.

[Optimass]

I'm 6' and weigh 82kg (just finished a cut which I was at 102kg).

Goals are basically bodybuilding, but I do want to be strong.

My diet has been around 1800-2000 cal a day for the past few months during my cut (bout 50% protein, 30% fat, 20% carbs), but now I'm doing 2500 cals a day (40% protein, 30% fat, 30% carb) on my bulk

Good shit mate :clap:

I think a 3 day can be a stretch in a bodybuilding routine - but if you maintain your set volumes and pick the core compound exercises as a base for you routines you can def add some good lean size. (12 - 15 sets total) - train compounds strict and heavy your arms will grow in due course.

Mon Back/Bicep/Traps

3x10-15 Weighted Pull-Ups (overhand grip) - bicep engages

3x10-15 Weighted Pull-Ups (underhand grip) - bicep engages

3x10-15 Deadlift

3x10-15 Shrugs

Wed Chest/Tricep/delts

3x5 Bench Press – start from 3x5 72kg and only add 1kg per week - tricep engages

3x10 D/b Flyes

3x5 Military Press – start from 3x5 45kg and only add 1kg per week - tricep engages

3x10-15 BO Side Laterals

Fri legs/abs

3x5 Squats

3x10-12 Romanian deads or good mornings

3x12 Lunges

3x15-20 calf raises

weight crunches

Nutro splits are spot on IMO. What kind of fats are you using?

[runveerun]

I'm sure you can be eating more, I'm a 5 foot 6 female weighing 58kg cutting and I'm, eating 1800 calories a day. My maintainance is 2100, you have calculated your maintainance at 2500 a day so if you weigh another 24kg more than me I would have thought you should be eating alot more, where did you get your calculations from?

[Specter]

I'm with Vee. Unless your real sedentary 2500 calories is prob gonna be fat loss for most people 82kg/6 foot.

[Specter]

I'm with Vee. Unless your real sedentary 2500 calories is prob gonna be fat loss for most people 82kg/6 foot.

:idea: :idea2: :idea: damn Im smart..

[greemah]

Thanks for your replies

Pseudonym: I didn't really mean "favourite" excerices. I'm basically doing 1 excercise per muscle except most muscles get extra work from the compounds. And I'm doing pullups AND chinups as I did them like that in Starting Strength Practical Programming a while back and had great results. Hmm you may have a point with the shrugs, I only have 1 set as I've seen many routines with 1 set, though the deadlifts do hit your traps too.

Optimass: Thanks for the routine suggestion but having the chins/pullups right after each other would kill me, and also having Military Press in the same day as Bench Press doesn't work well for me, I tried that recently and the military press suffered hugely. My fats come from almonds, eggs, and chicken/beef.

Runveerun/Specter: You would think that, but since I've started doing the 2500cals I've actually gained a bit of fat. I have always gained fat rather easily though. Not sure why I don't need that many calories as I'm not skinny and look pretty muscular :/

So you guys think the routine isn't very good for bodybuilding? I would ditch the curls/dips/BO laterals, but the weights are going up so feel I would be loosing progress if I did that. Plus I just added dips and my triceps are noticably bigger after 2 weeks

[ThePman]

If you want to do a Starr/Rippetoe kind of routine, just do that. Trying to muck around with all this stuff is pointless and almost always leaves you worse off for the trouble.

[runveerun]

Thanks for your replies

Runveerun/Specter: You would think that, but since I've started doing the 2500cals I've actually gained a bit of fat. I have always gained fat rather easily though. Not sure why I don't need that many calories as I'm not skinny and look pretty muscular :/

Wow, do you have a sedentary job?

[rose]

If you want to do a Starr/Rippetoe kind of routine, just do that. Trying to muck around with all this stuff is pointless and almost always leaves you worse off for the trouble.

Yep, when you start subbing stuff it gets messy. Better to just do it as is. If it turns out you don't like that program, and not liking it is stopping you from staying motivated to do it, try something else.

Thanks for your replies

Runveerun/Specter: You would think that, but since I've started doing the 2500cals I've actually gained a bit of fat. I have always gained fat rather easily though. Not sure why I don't need that many calories as I'm not skinny and look pretty muscular :/

Wow, do you have a sedentary job?

I reckon :-s Are you sure you've got portions roughly right etc? Seems strange, unless you really don't do anything else physical except go to the gym.

[greemah]

Yep, totally sedentary. Basically the only movement I get is in the weightroom

I'm not too much a fan of the rippetoe/starr programs as I dread the workouts due to squatting every workout, as I really hate squats so once a week is enough for me. Plus I'm mainly lifting for aesthetic reasons so legs aren't a priority to me (I still squat heavy and ass-to-ground though so I don't neglect).

Can anyone suggest any good routines for my goals?

Also a question regarding chins - I used to overhand grip chins once a week and never really got much results. Then I started doing underhand chins once a week as well and my lats became huge. I can feel the overhand ones hit my lats more though, so I don't want to ditch them. Does anyone else follow a routine which has both types of chins?

[ThePman]

Plus I'm mainly lifting for aesthetic reasons so legs aren't a priority to me.

lol wut?

[Ronin]

as I really hate squats

Lol wait til Rose sees this...yoooouuuuu're iiiiiiiinnnnn troooooouuuuuuuuuubllllee

Plus I'm mainly lifting for aesthetic reasons so legs aren't a priority to me

Ain't nothing aesthetic about neglected legs

[startinfromscratch]

sounds like you should do a split like this:

mon chest/abs/bis

tue chest/abs/bis

wed abs

thu chest/abs bis

fri chest/abs/bis

sat drink

sun rest.

[Beef]

sounds like you should do a split like this:

mon chest/abs/bis

tue chest/abs/bis

wed abs

thu chest/abs bis

fri chest/abs/bis

sat drink

sun rest.

i'd go even further

mon- upper chest, abs

tues- biceps brachialis, abs

wed- rest

thurs- lower chest, abs

fri- biceps brachii, abs

sat- rest

sun- rest

you'll get MASSIVE bro

[Monarchking]

. Does anyone else follow a routine which has both types of chins?

you could try for a total of 50reps over a backworkout using all difrent grips

[greemah]

Thanks for your useless replies guys. If you'd read my post you'd see I said I DON'T neglect my legs, I just don't want to squat 3 times a week like in a rippetoe/starr program.

Monarchking - so are you talking like 4 sets, 2 sets of each grip? If so has anyone done this before and had good results? Sounds like the back equivelant of 20 rep squats lol

[startinfromscratch]

sorry greemah, my sense of humor sometimes gets the better of me. just search the powerlifting sites, i searched elitefts, powerhouse, amped training, looking at programmes until i found one that suited my goals. like you, i didnt think 5x5 suited my goals. plus i wanted more of a cycled approach. let us know what you find - there are ALOT of programmes out there man, 5x5 is far from the only choice!

[ThePman]

Thanks for your useless replies guys. If you'd read my post you'd see I said I DON'T neglect my legs, I just don't want to squat 3 times a week like in a rippetoe/starr program.

This is why I very rarely bother helping people out unless they're paying me for it.

There's still good odds they won't listen but at least it wasn't a total waste of my time.

[Beef]

Thanks for your useless replies guys. If you'd read my post you'd see I said I DON'T neglect my legs, I just don't want to squat 3 times a week like in a rippetoe/starr program.

Monarchking - so are you talking like 4 sets, 2 sets of each grip? If so has anyone done this before and had good results? Sounds like the back equivelant of 20 rep squats lol

stuff asthetic purposes bro, i would have you squatting twice a week

day 1- back, biceps, legs- do back before bis- that way you'll only need to do a couple sets of them

day 2- chest, shoulders, triceps- again, do chest before tris and shoulders

day 3- rest

then repeat

that way you're doing some solid, productive lifting instead of succumbing to the "aesthetic" bullshit that a lot of people employ when it comes to lifting