What kind of schedule are you running? Do you like hitting each muscle twice or once a week? More reps or more weight?
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What's everyone's favorite lift schedule
- Thread starter bambam333
- Start date
MANWHORE
Subscriber
Monday
ruckin
Member
Full body 3 times per week.
How many sets per muscle u doin when ur doin full body
Blacken
New Member
I notice much better results hitting a muscle twice week. Everything else is relatively subject but for me hitting it twice a week is a staple. Currently running a DC routine I do DC every other routine because for me it works.
ruckin
Member
I like doing 5 sets of 5 reps across for all of the big compounds (excluding the deadlift; I only do 1 max effort working set for deads). I'll give you an example:
squats: 5x5 (ATG or gtfo)
bench: 5x5 (or standing press 5x5, I alternate between the two each workout)
deadlift: 1 max effort set of 3-5 or so reps (or power cleans 3x3)
chin ups: 5x5 if I didn't do deads that day
shrugs: 10x3 if I didn't do deads
weighted sit ups: 10x3
I used to do bullshit bro splits and I'd never go back. The difference in gains is the difference between night and day.
edit: I train for athletic performance, but if I my interests suddenly changed to bbing or pling or something else like that, I would tweek my training slightly but the overall jyst of it would stay the same.
Last edited:
weighted chinup
Member
Higher frequency is an excellent tool for getting stronger and one that I prefer even for bodybuilding purposes. Too many guys are focused on unnecessary variety or changing things for the sake of change, when getting stronger in their major lifts is going to be the biggest factor in their progress.
Example - If you have a weak front squat, you should probably be front squatting a lot more and more frequently instead of focusing on doing leg ext, leg press, and all these movements when that time could have been better spent on front squatting more.
Getting a better front squat will give you better results too than a bunch of extra isolation movements...
For bodybuilding purposes I like Upper/Lower or P/P/L. I think lifters who still have plenty of strength gains to make should definitely be practicing their major lifts as frequently as possible while also being mindful of fatigue, and adjusting volume / deloads so they can make good progress.
I personally use a P/P/L schedule -
Push - chest triceps side delt front delt
Weighted Dip
Incline Barbell Bench
Pec Deck Fly
Dumbell Lateral Raise
Single Arm Rope pressdown
Pull - upper back biceps rear delt
Weighted Chinup
Weighted Pull Up
Wide Grip Pull Up
Seated Row
Lying Cable Curl
Legs - quads hams
Romanian Deadlift
Front Squat
I might reduce exercise selection and start doing my major lifts more frequently or with more volume / work put in them.
I'd probably get better results in physique if I did that assuming I was able to get substantially stronger, which I think I will... I need to get a better front squat, 205 x 10 for a guy who has a cycle under his belt is absolute dog shit imo.... I'd also like to improve range on my weighted dips a little bit too. Upper / Lower is starting to sound real good right about now.
Example - If you have a weak front squat, you should probably be front squatting a lot more and more frequently instead of focusing on doing leg ext, leg press, and all these movements when that time could have been better spent on front squatting more.
Getting a better front squat will give you better results too than a bunch of extra isolation movements...
For bodybuilding purposes I like Upper/Lower or P/P/L. I think lifters who still have plenty of strength gains to make should definitely be practicing their major lifts as frequently as possible while also being mindful of fatigue, and adjusting volume / deloads so they can make good progress.
I personally use a P/P/L schedule -
Push - chest triceps side delt front delt
Weighted Dip
Incline Barbell Bench
Pec Deck Fly
Dumbell Lateral Raise
Single Arm Rope pressdown
Pull - upper back biceps rear delt
Weighted Chinup
Weighted Pull Up
Wide Grip Pull Up
Seated Row
Lying Cable Curl
Legs - quads hams
Romanian Deadlift
Front Squat
I might reduce exercise selection and start doing my major lifts more frequently or with more volume / work put in them.
I'd probably get better results in physique if I did that assuming I was able to get substantially stronger, which I think I will... I need to get a better front squat, 205 x 10 for a guy who has a cycle under his belt is absolute dog shit imo.... I'd also like to improve range on my weighted dips a little bit too. Upper / Lower is starting to sound real good right about now.
Monday - Chest
Tuesday - Back
Wednesday - Shoulders and Traps
Thursday - Legs all calves, hams , quads
Friday - Arms
Saturday - Cardio at moment im tryin to bulk 30mins max
Sunday - Lay around and do nothing or spend day with family
Work my abs and forearms everyday
Would like to start a DogCrapp training but dont fully understand it yet and my buddies are mostly power lifters
Tuesday - Back
Wednesday - Shoulders and Traps
Thursday - Legs all calves, hams , quads
Friday - Arms
Saturday - Cardio at moment im tryin to bulk 30mins max
Sunday - Lay around and do nothing or spend day with family
Work my abs and forearms everyday
Would like to start a DogCrapp training but dont fully understand it yet and my buddies are mostly power lifters
ruckin
Member
I think switching to that upper/lower "split" and focusing more on the big compounds and cutting out some of your exercise variety would be a very wise move my man.
If I was interested in bodybuilding/physique perfection/whatever, I would likely try an upper/lower program again. I've done it in the past with good success.
You're an intelligent guy when it comes to this exercise science stuff. I'm sure whatever you decide will work well for you.
weighted chinup
Member
Thanks ruckin, your input is always appreciated, you have solid programming and are an impressively strong lifter, its good to hear opinions from guys who have training down pat.
I'm thinking that Upper/Lower would be ideal for me as well.
I'd probably do something like -
Upper
Weighted Dip
Incline Barbell Bench
Dumbell Lateral Raise
Weighted Chin-up
Chest supported dumbbell row
Seated Row
Isolation would be limited to single arm rope pressdown, lying cable curl, and rear delt flys. I will do them whenever I feel up for it.
Lower
Romanian Deadlift
Front Squat
My goals for this would be to get stronger RDL and Front Squat, currently RDL is 385 x 10 and Front Squat is 205 x 10. I wouldn't even consider those to be intermediate numbers, so I have no doubt in my mind that I will benefit from higher training frequency.
My goals for my upper body lifts are improvements in range and depth and technique, while maintaining / improving physique, doing isolation movements If I feel like it or am not completely wrecked from the workout.
My upper body numbers are fairly good, weighted dips are at 135 x 10 at 210lb bw, weighted chin ups are 90lb x 10 at 210lb bw, so I don't think higher frequency is going to cause me to gain rapid improvements in the poundage's I can lift compared to say doing more volume, but I think it will help me a little bit, so its certainly worth it imo.
My goals for upper body is improve depth on weighted dips and improve range on weighted chin ups, and If I can get stronger at my rows then I will be satisfied.
Lower body strength is really where I'm hoping to really see substantial improvements in strength and performance.
I will start this tommorow. I have a pretty good idea of where to keep weekly volume at so I don't get destroyed by fatigue, but I will have to run it for a few weeks to see how necessary / frequently I have to deload.
Tuesday - Chest/Tri
Thursday - Legs
Saturday - Back/Bi
Sunday - Shoulders
Progressive overload, Failure at 12 reps on last set = add 10-20%
Two compounds and one isolation per body part 3 sets each.
I would love to see as much discussion in the training forum as there is in the defunct underground forum.
Would love to hear from some of the heavy hitters on this one particularly.
Thursday - Legs
Saturday - Back/Bi
Sunday - Shoulders
Progressive overload, Failure at 12 reps on last set = add 10-20%
Two compounds and one isolation per body part 3 sets each.
I would love to see as much discussion in the training forum as there is in the defunct underground forum.
Would love to hear from some of the heavy hitters on this one particularly.
I have always done push pull legs break push pull legs and now I am working on doing one muscle a day til complete failure to see how it works I've heard from many vets that is how they workout. I feel there is too much break in between I've always had success with working muscle twice a week but I figure I'd see hownit goes
I lift Tuesday, Thursday, Saturday, and the occasional Sunday.
Blacken
New Member
@weighted chinup Will you be doing this routine 6 times a week like your PPL routine?
weighted chinup
Member
I will, yes. I haven't started it quite yet like I had planned, but I'm definitely considering it. I know for certain that my F.Squat will improve quite nicely if I increased the frequency I trained it.
Blacken
New Member
I might give it a go in the future if you enjoy it. I like you tend to like a purpose behind the routine based around core lifts.
Been doing a few years long experiment on myself and others with exercise, once it's don't I'll write about it if I don't end up dead before then.
Been doing a few years long experiment on myself and others with exercise, once it's don't I'll write about it if I don't end up dead before then.
Bradly
Member
Ive been doing All Pro and Ive really been enjoying it.I think I briefly touched on it in my introduction I think.
pretty straight forward
Mon,wed,friday
Squat
Bench
BOR
OHP
SLD
Bicep curl
Calf Raise
Monday is a heavy day
Wed is medium day (-10%)
Friday is light day (-20%)
First week is 8 reps,adding one rep each successive week until you get to 12.The weight increases and repeat.
Sat I added in sprints 8 x 40 yds
In my mind it makes sense
tuesday and thursday are cardio. sometimes I add a short cardio session on med and light days (because Ive become a fat ass)
I use a cheap rower for LISS and I found a great video:Alan Stein - Killer 1st Step Explosiveness Drills. Its supposed to be for improving your basketball game. Its 1hr long (whew) and I finish up drenched in sweat and the next day I feel it in my posterior chain and core. I found it on a private torrent tracker but you might find it on rutracker. I also switch up with les mills combat, a more traditional HITT video, the workouts are alot shorter,about 20 minutes.
pretty straight forward
Mon,wed,friday
Squat
Bench
BOR
OHP
SLD
Bicep curl
Calf Raise
Monday is a heavy day
Wed is medium day (-10%)
Friday is light day (-20%)
First week is 8 reps,adding one rep each successive week until you get to 12.The weight increases and repeat.
Sat I added in sprints 8 x 40 yds
In my mind it makes sense
tuesday and thursday are cardio. sometimes I add a short cardio session on med and light days (because Ive become a fat ass)
I use a cheap rower for LISS and I found a great video:Alan Stein - Killer 1st Step Explosiveness Drills. Its supposed to be for improving your basketball game. Its 1hr long (whew) and I finish up drenched in sweat and the next day I feel it in my posterior chain and core. I found it on a private torrent tracker but you might find it on rutracker. I also switch up with les mills combat, a more traditional HITT video, the workouts are alot shorter,about 20 minutes.
hotdog23
New Member
Lately. I goto the gym
5 sets of 1 compound push (dips,OHP,flat press variation)
5 sets of 1 pull (pull downs, horizontal row, Yates row )
5 sets abs (watever)
5 sets legs - alternating in quad or hip dominant exercises (dead, sumo, sldl, dumbell snatches, leg press, squat variation, lunges) leg ext and leg curl are always performed together as "one exercise"
3x a week or eod til I get tired
Also I try to combine opposite movements like gvt does (OHP /pull-up ) (dip/Yates row)
5 sets of 1 compound push (dips,OHP,flat press variation)
5 sets of 1 pull (pull downs, horizontal row, Yates row )
5 sets abs (watever)
5 sets legs - alternating in quad or hip dominant exercises (dead, sumo, sldl, dumbell snatches, leg press, squat variation, lunges) leg ext and leg curl are always performed together as "one exercise"
3x a week or eod til I get tired
Also I try to combine opposite movements like gvt does (OHP /pull-up ) (dip/Yates row)
How's your gains with thatbschedule
hotdog23
New Member
Good so far. I can't squat/leg press atm with an injury. But discounting that, strength and development have continued on and off cycle. I like the simplicity and the volume is right for me.
Sometimes on (cycle) OHP days I'll add a few sets rear delt flyes and or pec flyes
On dip days I'll add curls
On flat press days I'll do lateral raises
I get really OCD about balanced programming and usually end up getting overworked. So simple is best for me. I secretly want to do crossfit
Sometimes on (cycle) OHP days I'll add a few sets rear delt flyes and or pec flyes
On dip days I'll add curls
On flat press days I'll do lateral raises
I get really OCD about balanced programming and usually end up getting overworked. So simple is best for me. I secretly want to do crossfit
