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napsgear
genezapharmateuticals
domestic-supply
puritysourcelabs
RESEARCHSARMSUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsRESEARCHSARMSUGFREAKeudomestic

My Routine?

Eric1987

New member
I split it up based on upper and lower body. It usually goes like this.

Bench 5x5
Military press
weighted dips
Curls

Legs day goes like this

Squatting (now I will)
Leg press
Leg extensions? not sure what its called
Deadlift

I am sure it needs work but what should I add/remove?
 
I split it up based on upper and lower body. It usually goes like this.

Bench 5x5
Military press
weighted dips
Curls

Legs day goes like this

Squatting (now I will)
Leg press
Leg extensions? not sure what its called
Deadlift

I am sure it needs work but what should I add/remove?

what are your goals? It's not terrible but it can definitely be better :)
 
I want to get big maybe like 50% more strength. I want to be formidable in the gym but nothin that is extreme just heavy weight to be moved around.
 
Agreed, especially if your jsut starting out and aren't sure what your doing the 5x5 is great for getting you used to the big compound lifts
 
If you want just two workouts then I would start each one with either squats and deads

Then I would split up military press and bench press, so put bench with squats and military with deads. Then I would split up dips and chins, and I would rather dips with military than bench so put dips with military and then put chins with bench. Now add in some lower body work something like lep presses and good mornings

Last thing calf work but this is optional

Deads pyramid up to a 5 rep set
Military Press pyramid up to an 8 rep set
Leg Press or Walking BB Lunges 3 sets 10-15
Dips 2-4 sets with bodyweight until you can do 15 reps with bodyweight
Standing Calf Raise

Squats pyramid up to a 5 rep set
Bench pyramid up to a 5 rep set
Good Mornings or Weighted Hypers 3 sets 10-15
Chins 2-4 sets with bodyweight until you can do 12 reps with bodyweight
Seated Calf Raise

But why do you only want 2 workouts? Are u lifting twice a week or alternating between these working out 3 days a week or something?

Especially if your a beginner keeping it simple like this is great for strength gains, dont go to failure either. For Squats, Bench, Deadlift, Military I would ramp up to one heavy set of 3-8 reps, keep deads in the low end and military in the higher end too. Then with dips and chins start out with bodyweight sets, 2-4 sets each workout. Leg presses/Lunges and Good Mornings/Hypers try 3 sets of 10-15.
 
weighted hypers are good? I guess I'll try those too. Looks a lot better than what I had thanks man. I just did bench press yesterday. What I normally do is I dont have a set day I do those. Like yesterday I did upper body so today I'll most likely do lower. Now that my routine is different what do you guys think I should do today? And should I add some running into there?
 
Upper/Lower split, 5x5, or 5/3/1 would be my choice.

A good upper/lower

Day 1

Squat 5x5
Walking Lunges 3-5 x 8-15 each leg
Seated Calves 3-5 x 8-12
Hanging Leg raises 3-5 x 8-12

Day 2

Standing OHP 5x5
Dips 3-5 x 8-12
Chins 3-5 x 8-12
Tri Extensions 3x12-15

Day 3

Deads 5x5
Hypers or Goodmornings 3-5 x 8-12
Standing Calves 3-5 x 12-20
Sit Ups bw x a lot; when you get strong at these hold a 5-10 pound DB behind your head

Day 4

Bench 5x5
Some sort of DB press 3-5 x 8-12
DB Row 3-5 x 8-12
Curls 3x8-12

You could do this four days a week if you recover well. I'd break it up to three days a week and rotate through the workouts. Do HIIT, LISS, or moderate cardio on your off days.

You could easily plug your numbers for OHP, Squat, Bench, Dead into the 5/3/1 percentages and run with that program. Get strong and big.
 
hey SL do you have a link to the 5/3/1 calculator/percentages? I looked for it online for the last 5-10 min and found nothing lol
 
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