Post Your Weekly Workout Routine

[third_eldest]

Good Evening Gentlemen,

Some background. I got into fitness when I started university about 2 years ago. I came to enjoy the hobby and definitely honed myself in ways I couldn't have done without working myself physically. I learned a bit more about what it means to be a man. However, come March 2020, and my tempo is messed up drastically. I recover some tempo at a neighborhood gym over the summer, and recover about a 75% capacity schedule over the fall semester. However, after a few months, my motivation to go and my gym visits stopped almost completely by finals week. This is a combination of being swamped with school and a draconian mask policy at the university gym (I'd hate getting a mouthful of cloth during exercise even if I didn't abhor and despise the muzzle.)

It's been hard for me to recover the desire to go to the gym again, and I've got a lot of ground to cover. I plateaued pretty hard with my last program (I used Jeremy Either's built with science program, modified the gym regiment after about 6 months, and slacked off almost completely on the macro counting come fall.) I was definitely experiencing frustration, because I struggle with barbell bench (Can't do anything more than 135x4 consistently) and squats. I want to rebuild any strength I lost and continue to improve both my physique and my strength.

I'd like to get a refresh on my perspective and I'd like the input of other men here who are passionate about strength training and fitness. So please, post your training routines! In particular I'd like to hear the daily selection of what exercises you do, what rep-range you work in, and the length of the rest periods you take. Also, any recommendations on diet would be appreciated as well.

Also, what goals should I aim for as a man in the 165-175lb range?

Thanks in advance gentlemen, its much appreciated.

 

[kinjutsu]

Speaking in general terms:

Your body will need about 48-72hrs to fully recover the muscle group if you've put enough work in during the workout.
My 6 day routine is just 3 different workouts 2 times a week.

Monday: 3 movements for chest, 4 movements for triceps, 2 movements for forearms, 1 movement for side delts. ( i don't do front delts, they're too big already)

Tuesday: 4 Back movements, 4 bicep movements, 1 rear delt movement, 2 forearm movements.

Wednesday: Legs ( Back squat, hamstring curls, leg extensions, calf raises) Moderate to high volume because my legs are already big.

I repeat chest again on thursday, back again on friday and legs again on saturday. I hit my forearms 4 times a week because they wont grow if i dont hit them with alot of volume. My workouts are about 45-50 minutes. I workout in my basement. Have been for year, i bought a full squat cage back in 2014 added bars and weights since then. I haven't missed a workout since covid bullshit started.

That Jeremy dude is no good. He barely looks like he lifts.

Please go follow/watch John Meadows: YouTube Channel

The guy knows his stuff he's trained several high level pro body builders. Plus he himself saw some success in the sport as well. He's soft spoken and doesn't come across like the over the top intense guys all over social media. He's content is 100% solid.

Yes he is enhanced and doesn't hide but he also has trained natural body builders too and changes his programs to support natural or enhanced lifters.

 

[Againstallodds]

P90x nowadays with gym shutdown

 

[Jeremy Vile]

I follow a stretch-strength combo workout in this order:







Especially the 20 min full body workout is an easy way to keep fit, strong and in good condition. I highly recommend to do stretching too, as you are locked up in your home and probably move less than you would usually do. Don't forget this key aspect of health.

 

[jarlo]

I follow a stretch-strength combo workout in this order:







Especially the 20 min full body workout is an easy way to keep fit, strong and in good condition. I highly recommend to do stretching too, as you are locked up in your home and probably move less than you would usually do. Don't forget this key aspect of health.

I try to avoid these kinds of videos - they're basically softcore porn. For any given topic, there's usually an alternative out there without a woman selling sex to garner views.

I follow a Wendler 531 variant. I highly recommend his book, 531 Forever. I learned a lot about the reasons for including periodization in your workouts, and how to include periodization effectively.

Parallelletes or gymnastic rings are a good alternative to weights if you neither have access to a gym or weights at home.

 

[Zagor]

Also, what goals should I aim for as a man in the 165-175lb range?

Thanks in advance gentlemen, its much appreciated.

How tall are you?

About my weekly routine, a do mainly very high volume workouts at the moment, I have a bar and a bunch of weigths so I've picked my movements based on the equipment available to me.
Workout A - 5x10 pendlay row 90kg / 5x10 romanian deadlift 120kg / some curls and rear delt fly
Workout B - 10x8 overhead press 65kg, working my way to 10x10 / some skullcrushers and side raises
Workout C - 10x8 bodyweigth (95kg) chins, working my way to 10x10/ some curls and rear delt fly

 

[third_eldest]

How tall are you?

I'm about 5'10", or 180cm.

 

[COtrailrider]

The gyms just rolled back to ~10% capacity or something, so I might get a few workouts a month in there. Good thing my martial arts gym is still open so I do that ~3x/week. Other days I do kettlebell training - if you haven't done this I highly recommend it. A couple of KBs don't take up much room and you can do so much with them.

• M/T/Th (sometimes Friday) I'll do my martial art
• Other days, and sometimes the same days as above (so I double up), I'll do a KB routine. Consists of swings, Turkish get-ups, clean + press, snatch, goblet squat. The Simple & Sinister program is a good foundational program.
• Other days I'll go for a hike, snowboard, or something else outdoors

If you're interested in KBs I suggest the Strongfirst site and Pavel Tsatsouline. KBs provide strength and cardio simultaneously and are just plain fun to use.

I come from a barbell background and am similar to your size. Since I haven't been BB training hardly at all, yea I've lost some muscle mass but the KB training has made me really strong in so many other ways - bigger guys I spar with are amazed at how hard I am to move although I don't look 'big'. For reference, in October I just hit a BB deadlift PR of 320x6. 2x bodyweight deadlift for one rep is a good goal to have - with this you're stronger than most of the general population for sure.

 

[Red_Pill_Medic]

Been seriously lifting for over 3 years now but have gone through periods of more or less consistency, I generally make something like this every few months, make some changes, add any new exercises I like. As far as weight goes, I'll obviously follow the principle of periodization and try and increase the weight every week. Currently have hypertrophy as the main goal right now. (For reference my squat is 315, bench 315, deadlift 455, at 5'9, 180lbs)

Monday- Chest/Triceps/Shoulders
Warm-Up:

• Lat Pulldown 5 sets
• Standing Cable Rotation 3 Sets
• Standing Plate Rotation 3 Sets

Main Work:

• Flat Bench Press 3x3, 2x5, 2x8
• Seated SA Incline Chest Press 3x12
• Seated Machine Flys 3x12
• Standing Cable Incline Fly 2x10
• Skull Crushers 3x12
• Seated Behind Head Dumbbell Tricep Extension 3x12
• Cable Kickbacks 3x12
• Cable Pushdowns PRN
• Machine Lateral Raises 3x12
• Face Pulls 3x12

Wednesday- Back/Biceps/Chest
Warm-Up:

• Lat Pull Down 5 Sets
• Seated Row Machine 2x12 Warm-Up

Main Work:

• Seated Row Machine 2x8 SA, 3x12 DA
• Weighted Pull-Ups 3x5-8, 2x3-5
• Seated Close Grip Lat Pull Down 3x12
• SA Bent Over Dumbbell Rows 3x12
• Incline Bench 3x5, 2x8-12
• Face Pulls 3x12
• Seated Curls 3x12
• Standing Hammer Curls 3x12
• Standing Reverse Grip EZ Bar Curls 2x12
• Forearm Roller x3 Sets

Friday- Legs/Core/Shoulders
Warm-Up:

• Stair Climber 10min

Main Work-

• Deadlift Work up to top sets of 2x3
• Straight Leg Deadlifts 3x5
• Alternate Week Back Squat 1x8, 1x5, 3x3
• Alternate Week Dumbbell Reverse Lunges 3x5 SL
• Seated Knee Extension 3x12 SL
• Standing Calve Raises 3x15
• Machine Crunches 3x12
• Ab Wheel 3x12
• Hanging/Padded Leg Raises 3x12
• Warm-Up Lat Pull Down 3-5 Sets
• Overhead Barbell Press 1x8, 5x5
• Standing SA DB Lateral Raises 3x12
• Seated DB Overhead Press (Lightweight) 3x8-12
• Seated DA Lateral Raise Machine 3x12
• Face Pulls 3x12
• Plate Shrugs 3x12
• Machine Shrugs 2x8

Saturday- Back/Biceps/Chest
Warm-Up:

• Lat Pull Down 5 Sets
• Seated Row Machine 2x12 Warm-Up

Main Work:

• Seated Row Machine 2x8 SA, 3x12 DA
• Weighted Pull-Ups 3x5-8, 2x3-5
• Seated Close Grip Lat Pull Down 3x12
• SA Bent Over Dumbbell Rows 3x12
• Incline Bench 3x5, 2x8-12 (OPTIONAL)
• Face Pulls 3x12
• Seated Curls 3x12
• Standing Hammer Curls 3x12
• Standing Reverse Grip EZ Bar Curls 2x12
• Forearm Roller x3 Sets

 

[godfather dust]

Strength:
Day 1 push lifts, day 2 pull lifts, day 3 leg lifts, day 4 push, day 5 pull, day 6 leg, day 7 rest

Cardio: spring through fall basketball about 5 days a week. Sometimes every day, sometimes only 3 days etc

Walk a few miles every day

Bike riding

Winter: treadmill usually, just walking (I don't do sustained/endurance running, bad for joints)

This winter I'm using an excercise bike I bought for my apartment due to lockdown.

 

[Punchitchewie]

Judo 3x week for 2 to 2 1/2 hours
Elizabeth or Fran alternating + box jumps 2 to 3 times a week depending on recovery from judo.

 

[third_eldest]

Been seriously lifting for over 3 years now but have gone through periods of more or less consistency, I generally make something like this every few months, make some changes, add any new exercises I like. As far as weight goes, I'll obviously follow the principle of periodization and try and increase the weight every week. Currently have hypertrophy as the main goal right now. (For reference my squat is 315, bench 315, deadlift 455, at 5'9, 180lbs)

Thanks for your expansive reply. How much time do you grant yourself in rest periods?

 

[third_eldest]

Also, what are the thoughts here on Jeff Cavaliere?

 

[get2choppaaa]

My goals are Powerlifting/Hypertrophy in nature and I have followed the Conjugate method with 2x MAX effort Days and 2 X Dynamic Effort Days for the last year after having a series of injuries catching up with me and moving in to my garage gym where I have invested a couple grand in weights/chains/dumbells/machines ect...

I also do 1-3 additional work outs less than 30 mins on off days. These are usually heavy or light sled dragging, as well as abs and neck work.

For those interested, look up Westside Barbell/Louie Simmons and Conjugate Method. You get a lot of exercise variation, you don't repeat the same exercise variation in the same week, and you combine different methods to build strength and muscle concurrently

The whole work out should take no more than 1 hour and 10 mins, excluding your warm up, and your rest for the maximal sets should be no more than 3 mins, and for the dynamic effort work or the repetition method work, it should be as quick as possible. Example work out week is:

Day 1) Max Effort Upper : Bench/Bench Variation/Overhead Press for a single 1 RM. I rotate these every week and record in a log book. Goal is to beat last effort by 5 lbs. (So week 1 may be close grip bench, week 2 might be competition grip with fat grips, week 3 might be incline, week 4 might be Seated Overhead Press, week 5 might be close grip bench with a chain or a band, until I have gone through maybe 10 weeks then I'll go back and try the close grip bench and try and beat it by at least 5 lbs. You should do this in no more than 7 sets excluding your warm up
So say my max competition grip bench press is 315. I would do my normal warm up of 25 reps with the bar x 2 sets and then 135 for 10, then 185 for 2, then 225 for 2, then 275 for 1, then 295 for 1, then 310 for 1, then 320 for 1 and stop. This should take no more than 15-20 mins

Repetition Method for Hypertrophy (2-4 sets of 6-20+ reps) for Chest, Triceps, Lats, Rear Delts/Shoulders
Dumbell Bench/Incline Fly's
JM Press/Tricep Extensions/Dips
Chest Supported Rows/Bent Over Rows/DB 3 Point Rows
Reverse Fly's/Shrugs/Face Pulls

Day 2) Max Effort Lower: Squat/Safety Bar Squat/Deadlift 1 RM. example might be a Box Squat to a parallel Box with bands, then the next week might be a Safety Bar Box Squat to a Box with a set of chains, then the next week might be a front squat, then the next week might be a Sumo Deadlift standing on top of 2 inch box, then the next week might be safety bar squat with band and a chain to a low (2 inches below parallel) then I get back to the week 1 variation, and try and beat the record by 5 lbs

Repetion method for Hypertrophy (2-4 Sets of 6-20+ repos for : Glutes/Hams/Calves/Abs
Good Mornings/Romanian Deadlifts
Reverse Hyper Extensions/Banded Leg Curls
Standing Calf Raise/Seated Calf Raise
Standing Abs/banded abs/cable crunches

Day 3 Dynamic Effort Upper: This is speed work with roughly 50-70% of your 1 RM in a given movement for reps schemes of 5x5 or 8 or 9 sets of 3. The weight is less important as the rate of bar speed.
So example:
Bench Press 5x5 with 50% of my 1RM in a given angle plus a choked band (so for math sake using the 315 max we would take 135 in bar weight, and a choked band which would equal 100 lbs of additional weight at the top) This would be 235 on the bar. Thats roughly 75% of the 1 RM. The Bands will force you to accelerate throughout the lift. Other exercises you can use are anything from Barbell Overhead Press, incline Press, ect...

Then Repetition Method for :
Chest ( Usually I do 3 maximal repetition Dumbell Press sets )
Triceps (100 reps of triceps press down)
Lats (bent over rows/Chin ups/T bar rows/seal rows)
Traps/Delts - Plate raises, upright rows

Day 4 Dynamic Lower: This is always my favorite day, but I have to keep myself on track or I'll make the work out 2 hours long instead of 1 hour 15 mins.
I ALWAYS DO a Box Squat variation for speed and a Deadlift variation for speed

1) Box Squat variation either 5x5 or 8x3. either to a parallel box or to a parallel box with a couch pad on top, which will kill your thighs.
So lets say its a box squat with a straight bar and my max straight bar box squat 455. I will work up to 275 plus 100 lbs in bands/chains. That roughly 80% of the 1 RM in that exercise.
2) 5x5 Speed Dead lifts, either in the form of deficit dead lifts, with bands/chains ect. Say max dead lift is 455, I'll do 5x5 with 275 with a band off of a 4 inch defecit, so I am pulling somehwere between 60-80% of my 1 rm max for that movement.

Then Repetition method:
Reverse Hyper variation (maybe I am putting a foam roller in between my legs to squeeze the glutes)
Calf Raises
Abs

Here is an article for an intro to the program.

16 Week Conjugate Periodization Program For Novice Powerlifters

Live, Learn, Pass on...

www.elitefts.com

 

[aeroektar]

I've been working out for about 7 years, the first 5 years were very calisthenics focused including weighted calisthenics and some isolation work with dumbbells. This got me muscular and lean but not big. The last two years I've been consistently in the gym focused on getting bigger and stronger, but definitely more bodybuilding focused.

My training schedule:
Monday - Chest/Triceps
Tuesday - Back/Biceps
Wednesday - Legs/Shoulders
Rest day
Rest day
Repeat

I like having 4 days of rest before I train the same muscle group, some people do 2 days and some people do 3. I find that after 4 days I feel completely fresh, strong and ready to hit it 100% again. I know that several pro bodybuilders one specific example being Hunter Labrada use 4 days of rest per muscle group. If you are training with less overall reps or intensity then you are probably fine to shorten your rest periods.

These are just the specific exercises I'm doing during this training block. I switch things up every 1-3 months depending on how I'm progressing and how strong I'm feeling. If I find myself plateauing on a certain movement 3-4 weeks in a row I will move onto something else for a few weeks. Usually when I come back to the movement I was plateauing on, I break through the plateau on the second or third workout.

I start every workout with 5-10 minutes on the stairs or stationary bike to get blood flowing and get warm. Then warm up for 10-15 minutes, not focused on static stretching but dynamic movements to get the joints and muscles loosened up and get the blood flowing in.

----------
Monday - chest/triceps

Flat Dumbbell Chest Press. I do a pyramid set, so I start with a weight that easy to do with perfect form for 12-15 reps, then move up in 5lb increments until I find a weight that I will hit failure with before 12 reps. Once I hit 12 reps consecutively, while feeling like I might still have one in the tank, the next week I will go up another 5 lbs. This is the methodology I use for all of my lifts.

Weighted dips. Same methodology as above, but I'll usually add a bodyweight drop set at the end.

Cable fly or seated machine fly. 4 sets. If I do machine flys I do a pyramid set, if I do cable flys I usually pick 2 weights, a moderate weight for 2 sets and a heavier weight for 2 sets, and change the height of the cables twice or for each individual set so that I am hitting the pecs from different angles.

Tricep Pulldown. Straight bar attachment. 4 Pyramid set.

Overhead tricep extension. Rope attachment. 3 Pyramid set.

Pad Pushdown. 2 sets, about 10 reps each of a heavy weight to burn the triceps out at the end of the workout. This is one I saw on John Meadows youtube channel, I get an incredible stretch in the triceps doing this one and it feels great and very different from a traditional tricep pushdown, I use a diamond grip on the pad. You do this on the assisted pull-up/dip machine.

----------
Tuesday - back/biceps

Pullups with an angled neutral grip. 3-4 sets.

Seated Row. 4 Pyramid sets.

Pulldown hammer machine. 3 Pyramid sets. My gym has two of these machines one plate loaded and one with the belts and weight stack, both feel great. Like this

Dumbbell curls. 3 Pyramid sets.

Cable curls with the rope attachment, 3 Pyramid sets. This one also works the forearms really good.

Preacher curls. I pick a weight I can do about 10 reps with and do 2 all out sets to failure.

----------
Wednesday Legs and Shoulders

Leg extension, 4 Pyramid sets.

Leg press, 4 Pyramid sets.

Calf raise, 5 sets.

Leg curl, 3 or 4 sets (I have weak hamstrings, sometimes they cramp up).

Side Lateral Raises. My gym has a nice dumbbell rack that goes in 2.5lb increments. I start at 10lbs and run the rack up to 20 or 25 lbs, last workout went 10lb-12.5lb-15lb-17.5lb-17.5lb-20lb-20lb and then did a drop set to 15lb and then 10lb. This usually ends up being somewhere between 150 and 200 total reps for the side delts and they feel mega pumped and full of blood at the end. Got this idea from Seth Feroce and a bunch of other massive bodybuilders with gigantic bolder shoulders.

Rear delt machine fly. 6 Pyramid sets.

Sometimes with shoulders I'll throw in some other movements like cable side Lateral raises or bent over rear delt Dumbbell flys but the two movements above are my bread and butter for shoulder development.

That's about it. I feel good about the progress I've made in the last 2 years. Currently at my biggest and strongest and constantly progressing but still about 25lbs from my ultimate physique and goal weight.

Train hard gents.

 

[Red_Pill_Medic]

Also, what are the thoughts here on Jeff Cavaliere?

On major compound lifts such as squat, bench, deadlift, overhead press, I do 3 minutes. On accessories lifts (biceps curls, tricep extensions, shrugs, etc.), it's not as important, do whatever you feel like, if you want shorter breaks to get your heartrate up or your running out of time in the workout, it's whatever, but at least moderate to long (2-5min) breaks are good for compounds because they are very intensive on the nervous system, muscles, joints, etc. Also Athlean X (Jeff Cavaliere) is awesome. I credit him with my rapid and injury free lifting progression. Form is extremely important, especially when your new to lifting, so I definitely encourage everyone, new and experienced to watch his videos.

 

[MichaelWitcoff]

Jeremy Ethier’s “Built With Science” program, specifically the “Intermediate Shred” variant. I lost 28 pounds of fat in about 6 months and looked great by the end, but then my attempt at a lean bulk failed somehow and after the bulk/second cut, despite being way stronger, I somehow ended up looking worse than before the lean bulk. Getting off TRT probably didn’t help but I don’t think that should have made as big a difference as it did.

 

[MikeV12]

My workouts were quite dry and someone recommended doing 5×5's. I noticeably got stronger very quickly. I like only having to do 5 reps vs doing my 10 reps three times

 

[Timothy Crow]

My workouts were quite dry and someone recommended doing 5×5's. I noticeably got stronger very quickly. I like only having to do 5 reps vs doing my 10 reps three times

Stronglifts 5 x 5 works very well. You will get stronger and bigger.

 

[tomzestatlu]

If your gyms are opened, take it as good opportunities, because there are plenty of countries in the world with closed gyms (including mine).
At first, I would do some mind-work. Why you want to go to gym and what advantages does it bring to you. Once you have "why", "how" will become clear. Try to imagine future "you", who did everything right when it comes to gym routine and live, like there are no other options, than being like that ideal future you. Think how bad is your life going to be, if you don´t do the work. Think of all that lost opportunities, that result from not working out.
If waring a mask in gym kills your motivation to go there, try to workout outside, do some calisthenics or different things, to find out what suits you.

My current routine is more about running than working out and it´s different every week. My goal is to become good runner now and together with that, I want to reach new record with pull-ups (current in 24). I can´t go to gym and swimming pools, otherwise it will be different. Previous week:
Monday
7km run
100 pull-ups
Tuesday
2km run + 15x400m run (max effort, 200m light run between) + 2km run
120 pull-ups
Wednesday
7km run
100 pull-ups
Thursday
15km run (did my PR)
Friday
120 pull-ups + 50 dips
Saturday
1.5km run + 10x400m run (max effort, 200m light run between) + 2km run
130 pull-ups + 50 dips
120 pull-ups second workout
Sunday
14km run
25km night rucking with 30kg