Looking for a new lifting routine

blacwidonsfw · 2016-04-11T00:34:00+00:00

Check out a push pull legs split.

needless_pickup_line · 2016-04-11T06:55:45+00:00

Found a decent PPL guide on Reddit but I can't find it now, here it is with my modifications. 6 days a week but I'm in and out in an hour.

PULL

Deadlift 1x5, maybe a 1RM after if I feel like it OR 5x5+ bent over row.

3x8-12 good deadhang pullups

3×8-12 seated row

5x15 face pulls

Superset 3x8-12 dumbell curls and dumbell shrugs

3x5 chin ups

PUSH

5x5+ flat bench press OR OHP

3x8-12 flat bench press OR OHP

3x8-12 incline dumbell press

3x5 weighted dips

3x8-12 chest fly

6x15 lateral delt raises

3x8-12 reclining skull crushers

LEGS

3x5+ squats

3x8-12 Romanian deadlift

3x8-12 leg press

5x12 calf raises

3x8-12 leg curl

The plus sign mean on the last set you do as many reps as possible but at least 5. Also you alternate so on Monday you deadlift but on Thursday you do rows. Likewise Tuesday you do 5x5 OHP and 3x8-12 bench while on Friday you do 5x5 bench and 3x8-12 OHP. I also like to throw in some ab work at the end of leg day.

I also go bouldering once or twice a week so on those days I'll just do the heavy lifts then leave early and go climb. So only up to seated row, weighted dips, or Romanian dead lifts.

Futuretrophyhusb · 2016-04-11T00:40:55+00:00

T-Nation and bodybuilding.com are two sites that have plenty of good resources; just ignore the supplement sales pitches.

bruh_my_jays · 2016-04-11T01:03:11+00:00

Lately I've been doing:

bench/chest and biceps
deadlift/back and triceps
squat/legs (optional OHP/shoulders on this day, too)

repeat x2 weekly, and take one rest day

It's pretty good so far, making gains all over my body. This routine is great for overall strength and muscle development. It's a nice balance between powerlifting and bodybuilding. You'll notice a lot emphasis on the core, arms, and posterior chain. If you want to know about more specific exercises and rep schemes then just hit me up.

martin-ho · 2016-04-11T07:10:47+00:00

Check out muscleforlife.com

slickdevil1 · 2016-04-11T07:13:58+00:00

Do the intermediate routine from this article. Also read up on reverse pyramid training.

http://www.thinkeatlift.com/best-training-split/

I tried PPL but imo it's too much time spent in the gym. Not very efficient I'd say

desno · 2016-04-11T12:19:06+00:00

Push Pull Legs may be what you're looking for

It has the strength training elements to it as well the high volume of a bodybuilding routine. However, you are in the gym more frequently, about 5/6 times rather than 3

Also check the fitness subreddit and ask there, you may get more/better responses there

redpillat40 · 2016-04-11T15:28:17+00:00

How long have you been doing 5x5?

shadyindividual · 2016-04-11T17:29:13+00:00

This is my modified upper/lower routine. Been on it for over a year and still putting on size.

Upper - Chest, Shoulders, Back, Forearm, Triceps

Lower - Hams/quads, calves, traps, and biceps

Upper Days: I will rotate between upper chest and middle chest dominant

Lower Days : Rotate between quad dominant and hamstring dominant days

My week split looks like this

Monday-Lower (quad) Tuesday- Rest day Wednesday- Upper (flat) Thursday- Lower (hams) Friday- Rest day Saturday - Lower (quads) Sunday- Upper (incline)

Everything is a superset, and I group opposite lifts. For example: Superset incline db bench with lawn mower rows etc.

This approach is balanced and every workout is centered around compound movements.

Currently 5'11, 195lbs and lean. I can't give you an accurate bf % but it's sub 15

PM me with any specific questions. I'd be glad to help

theimmortalmortal · 2016-04-11T00:23:34+00:00

"shock the muscles" like Arnold. Do 3x3 with your heaviest set first dont forget to warm up and stretch. Use body weight exercises like push ups and pull ups as well.

Title	Looking for a new lifting routine
Author	unleashedhero
Upvotes	8
Comments	14
Date	April 11, 2016 12:12 AM UTC (10 years ago)
Subreddit	Posted in /r/askTRP
Original Link	https://old.reddit.com/r/asktrp/comments/4e8c48/looking_for_a_new_lifting_routine/
Archive Link	https://theredarchive.com/r/askTRP/looking-for-a-new-lifting-routine.163202 https://theredarchive.com/post/163202

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