What routine are you currently on?

[aestheticmisc]

I've been on Rob Riches routine for a solid 2 months now and it's going great. Solid strength gains and the weight is moving up. Once I hit a plateau, I'm thinking about doing PHAT.

What are you guys currently doing?

reps (lol)

[ConTroLFreaKK]

I'm currently on the Control Freak routine , seeing pretty good gains so far.

[DAames]

A modified SS routine.

[aestheticmisc]

A modified SS routine.

How do you like it? Progress?

[barbdwyer]

DC training on a cut

feelsgoodman.jpg

[TreyTrey]

5-3-1 bodybuiilding for 2 months, best thing for increasing maxes out there imo

[Alfamus]

100mg of horse test

[aestheticmisc]

100mg of horse test

does not correlate with stats. sorry brah

[DAames]

How do you like it? Progress?

It's okay, I'm just trying to maintain while cutting. Recommend it if you need to get your strength up a bit. Will likely be doing Lyle McDonald's Generic Bulking Routine once I'm done cutting.

[Bonkies]

3-5-1

[threeoneg]

allpro simple beginner routine...

[impossible12]

Lift twice a week make better gains then any natty routine.

[aestheticmisc]

For those of you doing low reps, are you seeing any hypertrophy at all?

[HughMadborough]

Steve Cooks big man on campus thing that BB.com advertises.
I like it because it lays out 12 weeks for you, no need for excessive planning or modification. I like immediate gratification and while that doesn't exist in lifting (outside of jack3d-induced pimping nomsayin) a 12 week timeframe is short enough to keep my attention

Is actually really good, getting DOMS in places I've not been able to target before.

[TalkinDaHardest]

legs-push-pull-rest-repeat

[Dutchspliff]

Home made high volume/low volume routine

[DanglingBuffet]

i'm doing chestbrah's routine. Going pretty good so far, making some solid pectoral muscle gainz

[Randomguy1234]

My own made one. Modified it quite a few times to best suit my style of training and body.

Pretty much 1-2 compounds and 2-3 isolations. 2 x 5 & 2 x 10 on compounds and 4 x 10 on isolations

I'm making good progress so I'm happy.

[bogui94]

ss.

[naich]

chest/tri
back/bi
legs/shoulders

gains for days just have to eat a lot

[Jay89LDN]

I've been on Rob Riches routine for a solid 2 months now and it's going great. Solid strength gains and the weight is moving up. Once I hit a plateau, I'm thinking about doing PHAT.

What are you guys currently doing?

reps (lol)

Aware me on Rob Riches routine

[RepTillFailure]

-sl5x5

-will switch to phat after 2 months

-and then will be doing 5/3/1 after.

[introuble2010]

Was on starting strength but circumstances messed me a little. I gettin my stuffs fragmented so just taking some time off and maybe do a 5 x 5 next. Who knows

[N1a11]

5x5 madcow, will go on 5 3 1 when my lifts constantly stall

[7thbrah]

My own routine that i make.

[Chuck2600]

Upper body/ Lower body

[Haste007]

Starting Babylover's SS routine tomorrow

[JonSpreader]

100mg of horse test

Stats: 5'11", 162 lbs

u gettin ripped off breh

[umadphaggot]

Whatever my crossfit gym has set for the workout of the day

[aestheticmisc]

Aware me on Rob Riches routine

Monday: Quads & Calves
Squats 8×10 (3 warm up sets of 20-15 reps)
Leg Press 5×10
Seated Leg Extensions 5×10
Calf Press (Performed on Leg Press) 6×20
Seated Calf Press 4×20



Tuesday: Back & Forearms
Lat Pulldown 3×20-15 (warm up sets)
Weighted Pull Ups 4×10
V-Bar Rows 5×10
Barbell Rows (Wide Grip) 4×10
Close Grip Pulldown 3×10
Reverse EZ Bar Curl 4×15
Seated Wrist Curls 4×15




Wednesday: Shoulders & Calves
Seated Dumbbell Press 3×20-15 (warm up sets)
Clean & Press (Explosive Movement) 5×10
Rear Delt Dumbbell Raises/Rear Delt Cable Flys (Alt. each week) 4×10
Seated Military Smith Press (Back of Head) 3×10
Standing Lateral Raises 3×10
Calf Press (Performed on Leg Press) 6×20
Seated Calf Press 4×20



Thursday: Cardio & Abs
Cardio: Usually 40-60 minutes on a stationary bike, at a moderate to high – causing a sweat after 20 minutes, increasing the resistance every 5-10 minutes. (I usually do this 2-4 times a week in the morning before breakfast, as I reply to emails and answer questions on my social pages).
Hanging Leg Raises/or Lying Leg Raises 3×30
Seated Dumbbell Twists/ or Lying Side bends 3×30/50
High Cable Pulldowns/ or weighted crunches 3×30




Friday: Hamstrings & Lower Back
Lying Hamstring Curl 5×10 (2 warm up sets)
Stiff Legged Deadlift 5×10
High-Foot Leg Press/ or Long Step Lunges 4×15-10
Good Mornings 3×10
Seated Leg Curl 4×10
Saturday: Chest
Incline Dumbbell Chest Press 6×15-10 (2 warm up sets)
Incline Dumbbell Flys 4×10
Cable Flys 3×10
Decline Barbell Press 5×10
Dumbbell Pullover 4×10



Sunday: Arms
Rope Pulldown 3×20-15 (warm up sets)
Weighted Dips 4×10
Lying EZ Tricep Extensions 4×10
Reverse EZ Bar Pulldown 4×10
Olympic Barbell Curls 5×10
Dumbbell Curls/ or Hammer Curls 4×10



I go to school so I hit chest on wednesday and throw in shoulders on back days
I don't do cardio though.