[Discussion] My 4 day workout routine

Julian

Julian

gymcelling dude
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Mar 17, 2019
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689
Are you natural or not, #1 important thing
 
Julian

Julian

gymcelling dude
Joined
Mar 17, 2019
Messages
689
Just follow a normal program that WORKS then
 
Mayorga

Mayorga

Instructor
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Sep 14, 2019
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Looks like too much volume at first glance, you wont be able to lift enough weight during some of those sets due to (CNS) fatigue.
 
Dark Badboy

Dark Badboy

Unbeatable Mulatto Badass
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Oct 28, 2019
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729
Very nice
do 5*5 for the big lifts, this will help with strength and progressive overload=muscle

also too much ohp
Turn the session d into push day and do 4*8 ohp on session a and and then on session d for good rest
 
D

DoctorLooksmax

Elementalist
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maybe a bit too much volume for my liking but it will work, just wouldnt be my preferrred way of training
 
gymislife

gymislife

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maybe a bit too much volume for my liking but it will work, just wouldnt be my preferrred way of training
if i find it too exhausting i might lower the sets from 4 to 3 on some of the exercises, i can also remove rdl from pulling session, we will see how it goes, i've followed programs with more volume than that in past so it should be fine
 
L

lookserumaxeru

Enthusiast
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Jul 8, 2019
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way too many accessories, unless u want to hate going to the gym i would recommend u tone it down to maybe 2-3 accessories at most
 
D

DoctorLooksmax

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if i find it too exhausting i might lower the sets from 4 to 3 on some of the exercises, i can also remove rdl from pulling session, we will see how it goes, i've followed programs with more volume than that in past so it should be fine
Yeah theres nothing wrong with that much volume it just wouldnt be my preference is all, Ive got a fairly good body and heres my routine, I follow a 3 days on 1 day off protocol

Chest and Tris
Flat DB bench 4-5 sets
Incline DB bench 3 sets
Cable flies 3 sets
Dips 4 sets
Some sort of tricep isolation excercise on cables (It really doesnt matter which) 3 sets

I dont do any barbell bench press anymore because i think its too high of an injury risk

Back and bis and rear delts
Weighted pullups with bodyweight pull up drop sets 5-6 sets total
DB bent over rows 3 sets
Some sort of Back machine, usually machine rows or lat pulldowns / superset these with rear delt flies to save time
preacher curls 5-6 sets

Shoulders and Legs
OHP 5 sets
Shoulder press machine 3-4 sets
Lateral raises 3 sets
Squats 3-4 sets
Leg press 3 sets
Leg curls 3 sets
 
poonkiller9000

poonkiller9000

Knowledgeable
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Aug 3, 2019
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391
do 500 pushups in 24 hours from Now
If you fail then you ar e a pussy and have no mental fortitude.
You have to do this now that you haver seen this haha
prove to urself you are not a pussy and can stay true to yourself.
Ifg yuo cannot comeplete this challenge in 24 hours you will know that you cannot stay true to urself and you wont be successfull in anything
and you lack what it takes to fuck up sum commas.
 
autistic_tendencies

autistic_tendencies

Make Bones Great Again
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Jul 13, 2019
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1,879
Much volume too
 
Last edited:
Chintuck22

Chintuck22

Bloomer (It will be better).
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May 16, 2019
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998
Bros give me opinions and stuff on my Upper/Lower/Push/Pull program that I just made :geek:
Bro too many excercise for begginer, keep it minimalist (2-3 excercises per bodypart) with compounds
 
gymislife

gymislife

Adept
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do you bench 100kg, ohp 60, squat 130 and deadlift 150? If not, your aren't intermediate
For reps? no
For singles? Bench and ohp yes, idc about squat and i do romanian dl(100 kg for 10 reps).
According to strengthlevel.com I am intermediate on most of the lifts i do
 

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