How many lifting days do you have per week? What does your routine look like?

[nyknicks500]

Looking for something new and thought I could get some ideas here.

[Mythenthefang]

3 days a week full body routine

squats x 4, 2 warm up sets, 2 working sets
bench x 4, 2 warm up, 2 working
rows x 4, 2 warm up 2 working
ohp x2
straight leg deadlift x 2
pullup (assisted cos weak and fat, don't judge me) x 2
calf raise x 2

it's called AllPro it's on the forums

[allianc3]

7x a week

Chest
Back
Shoulders
Arms
Legs
Chest
Back
Shoulders
Arms
Legs
Chest
Back
Shoulders
Arms
Legs

Repeat until you go on vacation or get sick

[Nicro327]

Day 1 Legs, Abs (1 hour and 30 min)
Day 2 Chest, Back, Abs (1 hour)
Day 3 Shoulders/Traps, Biceps, Triceps, Abs (2 hours and 30 min)

I lift 6 days a week

Sometimes I may go in twice in a single day, sometimes I may lift on my single rest day.

[LukeTAn]

Spreading cheeks m-f

[Pterodactyl314]

1. Arms
2. Legs
3. Chest
4. Back
5. Off
6. Repeat or off

[Datsek]

7x a week

Chest
Back
Shoulders
Arms
Legs
Chest
Back
Shoulders
Arms
Legs
Chest
Back
Shoulders
Arms
Legs

Repeat until you go on vacation or get sick

swear youve been on that for years but i guess no point fixing it if its not broken. you subscribe to iifym? think i may have asked you before

[xvicknumber7x]

i go every single day and just hit whatever feels the best. always start with the big compound for that group and then do olys/accessories.

for reference: 5'8'' 180 at like 11%

[C4KE]

Chest
Back
Legs/shoulders
Arms

Abs during or after every workout

In no particular order, try and switch it up every week. I try to lift 5 to 6 days a week

[MarvBrah]

3 days a week full body routine

squats x 4, 2 warm up sets, 2 working sets
bench x 4, 2 warm up, 2 working
rows x 4, 2 warm up 2 working
ohp x2
straight leg deadlift x 2
pullup (assisted cos weak and fat, don't judge me) x 2
calf raise x 2

it's called AllPro it's on the forums

We didn't need your full workout including warmup sets you goober. No one cares.



I lift 4 days then take an off day.
Push
Pull
Legs
Whatever the **** I feel like
Off

Cardio everyday

[allianc3]

swear youve been on that for years but i guess no point fixing it if its not broken. you subscribe to iifym? think i may have asked you before

I do but I enjoy eating clean/wholesome foods so my version of IIFYM isn't stereotypical cheat food

[Datsek]

I do but I enjoy eating clean/wholesome foods so my version of IIFYM isn't stereotypical cheat food

yeah i know what you mean, feels much better doing it that way

[Mythenthefang]

swear youve been on that for years but i guess no point fixing it if its not broken. you subscribe to iifym? think i may have asked you before

He subscribes to plenty of vitamins and hence doesn't need rest days

[allianc3]

He subscribes to plenty of vitamins and hence doesn't need rest days

No, my volume, frequency, and intensity have just become extremely well balanced over the years.

[thecpthree]

From my notes on iphone. I took a program called Insane Like Bane and modified it to my liking over the past couple years (it works. my numbers have fallen due to breaks and shyt but I'm getting back up there. Improving every week srs)

Monday
ATG squat: 275x5, 265x4, 250x4, 240x5, 230x6
Front squat: 210x4, 205x3
Deadlift: 275x3, 255x3, 225x4
Calf raise on leg press: 3plates ea. side x 10, x7, x6, x5 2plates x 11
DB curls: 45x7, 45x4, 40x4, 40x4
DB Hammer curls: 35x6, 35x4
Leg raises with dumbbell between feet: 20x10, 15x7, 10x6, bodyweight x 7

Tuesday
Incline Bench: 180x4, 170x4, 170x3, 170x3
Weighted dips: 90x5, 90x3, 80x4, bodyweight jumping dips x 10
Weighted pull ups: 35x6, x4, x4, bodyweight x7
Incline dumbbell flies: 45x5, 40x5
BB Military press: 105x2, 95x2
BB Row: 145x5, 135x6
Double plate raise: 50x7, 50x5
Tri pulldowns: 70x6, 70x4

Wednesday
Off

Thursday
ATG Squat: ATG squat: 275x5, 265x4, 250x4, 240x5, 230x6
Front squat: 210x4, 205x3
Calf raise on leg press: 3plates ea. side x 10, x7, x6, x5 2plates x 11
DB curls: 45x7, 45x4, 40x4, 40x4
DB Hammer curls: 35x6, 35x4
Single leg extension: 135x5
Single Leg Hamstring curls: 50x7
Leg raises with dumbbell between feet: 20x10, 15x7, 10x6, bodyweight x 7

Friday
BB Bench: 190x4, 185x3, 175x4, 175x3
Flies: 40x6, 40x4
Upright BB rows: 100x6, 100x6, 100x5
BB Rows: 145x7, 145x6, 145x6
Reverse DB flies: 20x6, 20x5, 15x7
DB Shrugs: 85x11, 85x7, 85x6, 85x5
Tri Pulldowns: 70x6, 70x4
Close grip BB bench: 135x6, x4, x4

[MattyTriceps]

arms/rest/shoulders+chest/rest/repeat

Back when I was srs I did a BB version of Wendler 5/3/1 and enjoyed it. Lots of strength + size

[Roldz]

5 days

chest
back
shoulders
legs
arms

[plsbh]

Chest/tris
back/bi's/forearms
shoulders/traps
legs/legs/legs/calves
Repeat
chest
back
shoulders
legs

[musclesmama]

Chest/forearms
Back
Bi's/Tri's
Off
Shoulders/traps
Hamstrings/calves
Quads
Off

[TommyRO]

6x a week then off Sundays

Chest/Trip
Shoulders / Legs / abs
Back/ biceps
Repeat
Off

[weddingsoup]

lift 4x a week (upper/lower)
run 3x a week (3 miles - 2 miles - 3 miles)

[vinhuman]

3x a week full body. I am coming back from a layoff in which most of my gains were lost. The gains have been pretty strong, dat muscle memory. Up 15 lbs in less than 2 months and roughly the same bf % as before (a portion of the weight is definitely due to glycogen/water/creatine). Weight gain isn't quite as impressive because it's on a taller frame (6'3'').

6 week progress on reps for some lifts:
db bench - 60 lbs-> 85 lbs
db shoulder press - 40 lbs -> 60 lbs
squats - 135 lbs -> 185 lbs (going slow due to knee problems, only started squatting past few weeks)
chin-ups - could do about 5 -> can do 5 with a 30 lbs db and weighing 15 lbs more than before

[Stantor]

Full body everyday, no rest days. It's all about total volume.

Bro splits only work if you're on gear, else don't bother.

[VivaLaCam]

cHaOs and PaIn is the only way I enjoy training anymore

[AD117]

http://forum.bodybuilding.com/showth...hp?t=159678631

[k20z3]

Monday-bis and tris
Tuesday-chest and shoulders
Friday-legs
Saturday-back

[Workid]

Chest
Back
Shoulders
Legs

No rest days unless I absolutely have to from work/commitments/fatigue

[CaliSuperSport]

I go 6-7 days a week. Thinking about dialing back and doing full body 3x per week.

I do push day, pull day, back to back. then legs on 2 of those days. I was following a Prilepin's Table type programming but I'm starting to overreach. Shoulder injury, those annoying "forearm splints, strength plateauing.

In retrospect I was pretty ignorant and had wayyy too much volume. Like literally 45 sets per week per body part........lol

[PBLift84]

3-5 days / week + light Cardio. PPL split, 9-12 sets based around the big lifts and functional movement. I aim for 2 on, 1 off.

Lifting is 20-60 min max because I'm either hitting hard and burning through glycogen or lifting heavy singles and doubles and that's as much as my CNS can take.

It's an interesting sensation feeling your brain literally rewire itself.

I eat clean, but cals are 3500+ unless I want to burn out and overtrain real fast.

[weddingsoup]

Full body everyday, no rest days. It's all about total volume.

lol, you have to be trolling. this is the route to snap city.