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JLC private msg quote post Address this user
@the1 Good question.
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the1 private msg quote post Address this user
i follow a program from my coach santana anderson

m- chest/delts/tris
t- back/bi
w- legs
t- chest/delts
f- arms
s- legs
s- light back

high volume , lots of supersets + dropsets and lots of heavy ass weights..


welcome to the forum
Post 27 IP   flag post
JLC private msg quote post Address this user
@the1 Looks like mine, sort of. I do a lot of supersets, dropsets and heavy wheight too.

Thanks btw.
Post 28 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
@JLC negative. I used WSBB almost exclusively during most of my powerlifting career. This is my first time with Smolov.

How much did you gain from running Smolov? -3X
Post 29 IP   flag post
sriram private msg quote post Address this user
atg backsquats 5x5
push press 5x5
bentover row/pull-ups/deadlifts 5x5
bench press 5x5
Post 30 IP   flag post


Jelet private msg quote post Address this user
2x a week.


My own version of "PHAT " style training.


Upper power body + shoulder hypertrophy(5 sets) *No tricep work, and i only do 3 sets of chest hypertrophy based.. 8-12 reps)
Lower body power+ 2 sets of a s
tricep hypertrophy(15 sets)
back/shoulder hypertrophy+ 2 sets of incline shrugs
leg hypertrophy+ 2 sets of abs
chest hypertrophy/bicep/tricep/+ 2sets of incline shrugs
REST


Every 6-8weeks i take a complete week off.
Post 31 IP   flag post
skel1977 private msg quote post Address this user
starting strength
Post 32 IP   flag post
brian12 private msg quote post Address this user
@JLC Welcome!!

Quote:
Originally Posted by the1
why are people such dick heads on this forum now a days ?
Gotta agree with this.. not sure what is up these days?

I follow a PPL. 3 days on, 1 off, 2 on, 1 off and repeat. I just started cycling throught my days doing 2 light days in a row, one medium and one heavy day then repeat.




Follow LLMH accross PPL
Light:L - pick a weight where you are failing on 15 reps and do all sets at that weight 
Medium: M - 10/11
Heavy: H - 6
Other: Warm up with mobility drills. Have a deload cycle every 5th cycle or so, and then start next new cycle on the same workout as deload.

PULL A
Wide pulldown 4 sets
Bent over BB row 5
DB Row 4 (ideally single arm)
BB curl 5
Pinwheel curl 4
Facepull 4
Trap shrug 3

PULL B
Neutral pulldown 4
Rack Pull 5
Single arm row on machine 5
DB curl 5
Reverse EZ bar curl 4-5
Facepull 5

PUSH A
Incline BB 3-5
Decline BB  3-5 *Total sets for first two exercises = 8
Arnold Press 3-4
Fly 2-4
Tricep pushdown 5
Tricep rope behind head 4-5

PUSH B
OHP 3
Flat bench 4-5
Fly 3Side
lateral 3-4
Tricep double rope 5
Skulls 4-5

LEGS A & B
Squat 5
RDL 4
Rear leg raised split squat 4
Leg curl 4
Calves 6
Optional: Split/lunge with heel up in smith machine: 2-3/burnout
Post 33 IP   flag post
jaydiddy85 private msg quote post Address this user
I just pop in my Shaun T video, sit on my couch and watch it and the pump and burn I get from just doing that is unreal!
Post 34 IP   flag post
OptimusPrime private msg quote post Address this user
Session 1

Squats:
Sets: 5
Reps: 4, 5, 6, 7, 8

Seated calf-raise:
Sets: 4
Reps: 10, 12, 14, 16

Standing calf-raise:
Sets: 3
Reps: 6, 8, 10

Squats:
Sets: 1
Reps: 20-30

Leg extensions:
Sets: 1
Reps: Done 'till failure, eccentric with both legs, concentric with 1 alternating.

Session 2:

Deadlift:
Sets: 4
Reps: 3, 4, 5, 6

DB Rows:
Sets: 3
Reps: 6, 8, 10

RDL:
Sets: 3
Reps: 8, 10, 12

GM:
Sets: 3
Reps: 8, 10, 12

Chins:
Sets: 3
Reps: 8, 10, 12

Session 3:

Benchpress:
Sets: 4
Reps: 4, 6, 8, 10

Dips:
Sets: 3
Reps: 6, 8, 10

DB Pullover:
Sets: 3
Reps: 10, 15, 20

Pronated DB Fly:
Sets: 4
Reps: 8, 10, 12, 14

Cable Cross-overs:
Sets: 3
Reps: 10, 12, 14



I swap out certain exercises at intervals with others, often speed work for compounds. 1st set for most exercises is the Rep Max for the weight used, then it's RPT from there down.

Current rep max:
Squat: 150kg x 4
Bench: 140kg x 4
Deads: 180kg x 3
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teewhat private msg quote post Address this user



Tonights Leg and Back session.. couldnt be bothered re-writing it
Post 36 IP   flag post
leanr0x private msg quote post Address this user
@OptimusPrime very high volume for rpt?
Post 37 IP   flag post
fLx_ private msg quote post Address this user
madcow 5x5 from now on, wanna stay under 75 kg and get the 1000lbs ( bench+dl+squat 1rm) now att 944 so not so it wont take that long
Post 38 IP   flag post
IrishGymSheep private msg quote post Address this user
Quote:
Originally Posted by eknight
Usually WSBB, but currently peaking for a meet with Smolov, Jr. -3X


If you win will you name your son Smolov Jr?
Post 39 IP   flag post
Danimal_88 private msg quote post Address this user
Mon - Bench w/Medial Delts, Traps, Biceps
Tue - Low Bar Squat w/Legs, Calves, Posterior Delts
Wed - Elevated Pendlay w/Pronated Vertical Row, DB Horizontal Row, Supinated Vertical Row, ABs
Th - DB Shoulder Press w/Medial Delts, Chest Press/Flye, Triceps, Biceps
Fri - Deadlift w/Legs, Calves, Posterior Delts
Post 40 IP   flag post
databas1c private msg quote post Address this user
I'm currently running a 4 day P/P/(no L) split while I recover from a knee injury. I use mostly the same movements on power and hypertrophy days, just vary up the weights and timing.

Push Power:
- Flat Bench: 3x5
- Overhead Press: 3x5
- DB Flyes: 3x10
- Overhead cable rope extension: 3x10

Pull Power:
- Deadlift: 3x8 (capped at 225lbs by PT for now)
- Pendlay Rows: 3x5
- T-Bar Rows: 3x5
- Face Pulls: 4x8
- Pull-ups 3xFail

Push Hypertrophy:
- Pause Rep Flat Bench: 3x10
- Slow Overhead Press: 3x10
- Cable or Flye Machine: 3x10
- Push downs: 3x10
- Dips: 3xFail

Pull Hypertrophy:
- Lat Pull Downs: 3x10
- T-Bar Rows: 3x10
- Pendlay/BB Rows (alternate between): 3x10
- Side Lateral Raises: 3x10
- Deadlift: 3x8 (capped at 225lbs by PT)
- FacePulls: 4x8
Post 41 IP   flag post
Danimal_88 private msg quote post Address this user
Quote:
Originally Posted by databas1c
I'm currently running a 4 day P/P/(no L) split while I recover from a knee injury. I use mostly the same movements on power and hypertrophy days, just vary up the weights and timing.

Push Power:
- Flat Bench: 3x5
- Overhead Press: 3x5
- DB Flyes: 3x10
- Overhead cable rope extension: 3x10

Pull Power:
- Deadlift: 3x8 (capped at 225lbs by PT for now)
- Pendlay Rows: 3x5
- T-Bar Rows: 3x5
- Face Pulls: 4x8
- Pull-ups 3xFail

Push Hypertrophy:
- Pause Rep Flat Bench: 3x10
- Slow Overhead Press: 3x10
- Cable or Flye Machine: 3x10
- Push downs: 3x10
- Dips: 3xFail

Pull Hypertrophy:
- Lat Pull Downs: 3x10
- T-Bar Rows: 3x10
- Pendlay/BB Rows (alternate between): 3x10
- Side Lateral Raises: 3x10
- Deadlift: 3x8 (capped at 225lbs by PT)
- FacePulls: 4x8


I know dat feel
Post 42 IP   flag post
databas1c private msg quote post Address this user
@Danimal_88 yeah, I have been having knee problems since I was a kid. Apparently the lateral angle of my trochlea predisposes me to having dislocations... Feelsbadman.

For the record, I technically do have a leg day in my split, it's just full of embarrassing exercises like "partial squat on a bosu", and "5 lb hamstring curl". I'll heal up eventually, and be back to heavy squats. For now, I'm just taking some time to really focus on proprioception. All things in time.
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SwoleAnimal private msg quote post Address this user
Quote:
Originally Posted by teewhat



Tonights Leg and Back session.. couldnt be bothered re-writing it


You have very good hand writing. Must quote
Post 44 IP   flag post
bslo private msg quote post Address this user
i do a pretty standard hypertrophy program

monday - chest, calves
tues- back, abs
wed- shoulders,calves
thurs- rest
friday-arms, abs
sat-legs,calves
sun- rest



reps are usually between 15-10 but i will go heavier for less reps if i feel in the mood.
every time i decide to do a strength oriented program it only lasts about a month and i end up going back to what gives me the best pump.
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fLx_ private msg quote post Address this user
@bslo according to pics- looks like that bodybuilding.com style program works for u
Post 46 IP   flag post
teewhat private msg quote post Address this user
Quote:
Originally Posted by SwoleAnimal
Quote:
Originally Posted by teewhat



Tonights Leg and Back session.. couldnt be bothered re-writing it


You have very good hand writing. Must quote


haha why thankyou.
Post 47 IP   flag post
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