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  1. #1
    Registered User SazabiBrah's Avatar
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    What workout routine are you currently doing? Srs

    I’ve been doing a push/pull routine for over a year now and made some good progress but I’m starting to get bored... anyone still see good gains from doing a split routine?
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  2. #2
    Registered User Soonerjohn's Avatar
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    Same routine as you, also bored. Would like something new going into a cut, I'm at 15% currently. Probably something that focuses on heavy compound lifts.
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  3. #3
    Cynic Voidgaze's Avatar
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    4 day Upper/Lower.
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  4. #4
    Platinum Account GerbilFarmer's Avatar
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    I got Thor’s power program V2 when it was on sale. Currently 5 weeks in. So far it’s good. Definitely makes you do workouts you normally wouldn’t

    It’s split into Squat, Press, Deadlift, Upper body days

    Hopefully I see some good strength gains at the end.
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  5. #5
    Registered User Agent456's Avatar
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    the fapping routine
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  6. #6
    Capitalist GordonXXX's Avatar
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    Daily - 7 Days/Week - 12-3pm
    Exercise - Volume - Weight
    Flat Bench Dumbbell Press - 3x12 - 50 Pounds Each
    Standing Alternating Dumbbell Curls - 3x12 - 25 Pounds Each
    Flat Bench Dumbbell Flyes - 3x12 - 50 Pounds Each
    Pull-Ups - 16-12-12 x 2 (80 Total)
    Walk Outside - 7 Miles

    OMAD - 2,000 Calories, 126 Grams of Protein - 5pm
    Last edited by GordonXXX; 02-15-2020 at 07:45 AM.
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  7. #7
    Pineal gland messomi's Avatar
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    I have always done my own routine I program my own lifts so I don't need to follow someone else's program.
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  8. #8
    Registered User The_Standard's Avatar
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    Monday
    Madcow 5x5 Incline Bench/Rows
    7 Sets Chest
    6 Sets Tris
    5 Sets Calves

    Wednesday
    Madcow 5x5 Smith Machine Shoulder Press
    8 Sets Back
    6 Sets Biceps
    4 Sets Side Delts
    4 Sets Rear Delts

    Friday
    5x5 Madcow Incline Bench & Rows
    8-9 Sets Quads
    6 Sets Hamstrings
    5 Sets Calves

    Saturday
    8 Sets Chest
    8 Sets Back
    6 Sets Triceps
    6 Sets Biceps
    4 Sets Front Delts
    4 Sets Side Delts
    4 Sets Rear Delts
    5 Sets Calves

    Sunday/Tuesday/Thursday
    Cardio, usually running
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  9. #9
    Registered User radrd's Avatar
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    Doing a weird 8 day routine that actually seems to be working. Upper, cardio, legs, abs/stretch, upper, cardio, legs, rest, repeat.

    I keep wanting to hit upper more frequently, but I'm making gains on upper and lower, so going to keep this up until I plateau.

    I started this because I kept injuring my shoulder doing upper 3x per week and needed to back off. I was also only doing cardio and legs once a week and getting fatter. Shoulder is about healed, weight is in check, gains aplenty. Maybe I'm just a boomer now and need more recovery time.
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  10. #10
    Registered User hiimnotcool's Avatar
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    Jeff Nippards new program outline.


    Full body daily (lol but really only 3 or 4 days a week while acclimating). It has been great.

    It looks kind of like this

    Day 1
    Squat
    Db Incline
    Row Movement
    Lateral Raise
    Barbell Curl

    Day 2:
    Bench
    RDL
    DB Arnold Press
    1 bicep/tricep/rear delt

    Day 3:
    Weighted Chin Up
    Hack Squat
    Hammer Strength Chest
    Lateral Raise/Tricep

    Day 4:
    OHP
    Lying Leg Curl
    Row Movement
    DB Close Grip Bench
    Bicep

    Day 5:
    Deadlift
    Leg Extension
    Pulldown Variant
    DB Shoulder
    Pec Fly/Rear Delt
    Tricep


    Something like that (not exact, just an idea). 2-3 sets a day. It makes sense because you're getting the same weekly volume but each day you feel fresh and ready to hit each group intensely.

    First movement 3-4 sets x 2-5
    Machine work 2-3 x 10-12
    Assistance compounds 2-3 x 4-8
    Arms 2-3 x 8-20
    Pec Fly/Rear/Side Delt 2-3 x 10-20
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  11. #11
    Discipline&Determination DstryEvrytng's Avatar
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    Something ive never tried before. Pretty normal bro split
    Legs
    Shoulders
    Back
    Legs
    Chest
    Arms
    The sets and reps is what im fukking with. Legs are 4 sets of 15 for 6 diff movements on the first day. 5x5 heavy on the second, just BB squats on second day.
    Everything else im doing 4 sets of 4 movements. Reps = 20, 15+, 12+, 10+

    For years i did a push/pull superset routine in the 8-10 range and 5-8 range for legs. Stoped growing a while ago so time for a change.
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  12. #12
    Black_Spit Brah DrewDarden's Avatar
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    My son and I are going to be competing in 11 weeks from today.

    Current layout:

    Monday
    Bench Press
    Military Press

    Wednesday
    Squat

    Saturday
    Front Squat
    Deadlift
    1500 Competition Total 560/370/570 (11/1/2014)

    Workout Journal:

    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  13. #13
    Discipline&Determination DstryEvrytng's Avatar
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    Originally Posted by DrewDarden View Post
    My son and I are going to be competing in 11 weeks from today.

    Current layout:

    Monday
    Bench Press
    Military Press

    Wednesday
    Squat

    Saturday
    Front Squat
    Deadlift
    Thats awesome bud! Cant wait till my lil guy can start lifting. Im gonna be old as fuk before he could do a meet tho. Ill Be that old wrinkly dude blowing out a hemroid trying to squat 2 plates. Lmao
    Distal Biceps Tendon tear crew. (07/15/19)

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  14. #14
    Registered User BradPlitt's Avatar
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    Full body every day, haven't had a rest day since early June. Don't think I'm ever going away from full body.
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  15. #15
    Platinum User hiyooo's Avatar
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    Originally Posted by SazabiBrah View Post
    I’ve been doing a push/pull routine for over a year now and made some good progress but I’m starting to get bored... anyone still see good gains from doing a split routine?
    it happens mane, i get bored sometimes too. tried push/pull, bro splits, PHAT, 5x5, don't remember others but i liked 5/3/1 the most.

    currently on bro splits to maintain, might go back to 5/3/1.
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  16. #16
    Registered User piramparam's Avatar
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    Bro split with 2 leg days. One of them glute ham and the other quad focus
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  17. #17
    Registered User BeginnerGainz's Avatar
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    Modified Texas method

    Volume day
    -SSB squats 5x5
    -Bench press 5x5
    -Deadlift 5x1

    Accessory day
    -OHP 3x5
    -Lat pull downs 3 sets to failure
    -SSB good mornings 3x10
    -Leg curl 3x10

    Intensity day
    -SSB squats 5x1
    -Bench press 5x1
    -BB rows 5x5
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  18. #18
    Registered User Suit3's Avatar
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    Fullbody one set training 6 times/week. The most fun I've had in the gym for quite some time srs.
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  19. #19
    It's better than prison maori-rap's Avatar
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    I've been veering toward a push/pull/legs recently. Primarily as I am having to rest my right elbow more between workouts and condensing chest/shoulders and tris into one workout kinda makes more sense.

    For years I stuck with

    chest/tris
    back/bis
    legs
    shoulders/traps

    25 or so sets per workout, ranges anything from 3 to 30+ depending on the exercise.

    Not too strict with the actual week days. I just did that series of workouts within 7-8 days and repeated.
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  20. #20
    Registered User superman704's Avatar
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    Originally Posted by SazabiBrah View Post
    I’ve been doing a push/pull routine for over a year now and made some good progress but I’m starting to get bored... anyone still see good gains from doing a split routine?
    Wouldn't you like to know? lol
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  21. #21
    Registered Miscer PowerPal's Avatar
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    classic bro split. I know science blah blah not ideal..but it's personally the most fun routine. fun = more consistent and consistency is king when it comes to lifting
    not a phaggot
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  22. #22
    Registered User Casca's Avatar
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    Originally Posted by BradPlitt View Post
    Full body every day, haven't had a rest day since early June. Don't think I'm ever going away from full body.
    Same, for a long time.

    'Oh, but your muscles get bigger from rest'.

    I don't care.

    edit: I just like always working out.
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  23. #23
    i like lift Supearman's Avatar
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    fullbody 4x/wk kinda
    Squat PR: 232.5kg
    Bench PR: 165kg
    Deadlift PR: 265kg
    @77kg
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  24. #24
    Registered User Legz422's Avatar
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    Just started full body 3x a week a couple weeks ago. It's going good so far.
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    Registered User Balkanwot's Avatar
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    Legs every other day and nobility everyday. My elbow is injured and I have about a month to go without and upper body stuff. Life is tough atm lol
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    Black_Spit Brah DrewDarden's Avatar
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    Originally Posted by DstryEvrytng View Post
    Thats awesome bud! Cant wait till my lil guy can start lifting. Im gonna be old as fuk before he could do a meet tho. Ill Be that old wrinkly dude blowing out a hemroid trying to squat 2 plates. Lmao
    I just registered us with the USPA and for the meet.

    Now that he's 16, naturally he's gravitating more toward his friends, so training together for a common goal gives us a good reason to hang out together regularly.
    1500 Competition Total 560/370/570 (11/1/2014)

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    https://forum.bodybuilding.com/showthread.php?t=128354811&p=1605185251#post1605185251
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  27. #27
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    lmfao lupus002's Avatar
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    Took a few months off so I did two weeks of full body now I'm on my second week of upper/lower. Will probably do it for another month then go back to body part split for the pumpz
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  30. #30
    Registered User USMARINE8152's Avatar
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    Currently using the Chad and Garret Juggernaut AI program. Did the powerlifting AI since it launched and just switched to the powerbuilding AI for a change of pace and due to having no up coming meets. Good program for folks like myself that hate doing my own programming but have knowledge of being able to make my own adjustments. If numbers continue to go up I'll stick with it. So far cant complain
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