My Own 4 Days Routine

[covert fern]

Day 1: Chest and Shoulder
Bench Press (3x8-12)
Incline Dumbbell Press (3x8-12)
Dumbbell Shoulder Press (3x8-12)
Pec Deck (3x10-12)
Lateral Raise (3x10-12)

Day 2: Back and Rear Delt
Seated Row (3x8-12)
Wide Grip Lat Pulldown (3x8-12)
Face Pull (3x8-12)
Rope Pullover (3x10-12)
Dumbbell Shrugs (3x10-12)

Day 3: Legs and Abs
Back Squat (3x8-12)
Romanian Deadlift (3x8-12)
Leg Extension (3x10-12)
Lying Leg Curl (3x10-12)
Machine Calve Raise (3x10-12)
Plank (3x30 Seconds)

Day 4: Arms
Dumbbell Overhead Extension (3x8-12)
V Bar Pushdown (3x10-12)
Reverse Grip Pushdown (3x10-12)
Wide Grip EZ Bar Curl (3x8-12)
Narrow Grip EZ Bar Curl (3x10-12)
Hammer Curl (3x10-12)

Is this good enough for a dude with 1 year experience??

[versed mantle]

it’s poorly built and you’re only training each body part roughly once a week. what were you doing before

[covert fern]

before this, i used a PPL split with high volume that caused me fatigue in almost every training

[versed mantle]

what was the PPL split

[covert fern]

hold up

[covert fern]

Push/Pull/Legs Routine 2

Push day:
Bench Press (4x8-12)
Incline Dumbbell Press (4x8-12)
Pec Deck (Lower Chest Focused) (3x12)
Machine Shoulder Press (4x8-12)
Dumbbell Lateral Raise (3x12)
Overhead Rope Extension (3x12)
V Bar Pushdown (3x12)
Reverse Grip Pushdown (3x12)

Pull day:
Seated Row (4x8-12)
Wide Grip Lat Pulldown (4x8-12)
Cable Pullover (3x12)
Face Pull (4x8-12)
Dumbbell Shrugs (3x12)
Wide Grip Cable Curl (3x12)
Narrow Grip Cable Curl (3x12)
Rope Hammer Curl (3x12)

Leg day:
Decline Crunch (3x12)
Barbell Squat (4x8-12)
Leg Extension (3x12)
Romanian Deadlift (4x8-12)
Lying Leg Curl (3x12)
Machine Calve Raise (3x12)

here

@versed mantle So what do you think?

[versed mantle]

lots of volume

!gym

[woeful oak]

https://thefitness.wiki/routines/strength-training-muscle-building/

[versed mantle]

gzclp or 5/3/1 are good routines

gzcl has a few other templates on liftvault, J&T 2.0 is a good one

i would follow one of those instead of what you made or what you were following

[covert fern]

100 reps on curling? 100 reps on dips??

what da hell

[versed mantle]

where are you seeing that

[covert fern]

"Building the Monolith 5/3/1"

[versed mantle]

monolith is very volume heavy

i would follow a different one

honestly gzclp is good

thats the one i would suggest

[covert fern]

gzclp is just about sets of reps, so you mean my PPL split is better?

[versed mantle]

no i mean what i said

follow gzclp

[versed mantle]

its not.

[covert fern]

Only doing Squat, Bench Press, and Lat Pulldown in a session?

why do i need to do this beginner stuff

[versed mantle]

theres structure to add more exercises lol

what are your lifts and whats your bodyweight

[versed mantle]

you dont have to do anything. It was suggested for a reason

[covert fern]

My weights on my working sets?

[versed mantle]

yes or your 1rms if you have those

if you want specifically a more advanced routine then see gzcl J&T 2.0 but you have to read the whole thing

and its basically just gzclp but periodized

[covert fern]

My bench press is 22 kg
squat is 22 kg also
and lat pulldown is slightly 25 kg

[versed mantle]

22kg added to a 20kg bar?

[covert fern]

Nope, 10 kg added to a 12 kg bar

my local gym have 12 kg bar at the bench idk why

[sharp pilot]

🤔

[sharp pilot]

👀

[versed mantle]

well then it sounds like you’re in a perfect spot for “beginner stuff”

[sharp pilot]

Patience of a saint I tell you

[covert fern]

ive been doing home workout before, since sept 2023

with my 20 kg dumbbells

[covert fern]

and its my working sets not my pr anyway

[versed mantle]

so 4x8-12 of 22kg benc

you can say and do whatever you want

if you’re asking if your routine or any of the ones linked are better for making progress/building muscle/strength then the ones linked are better

considering both the structure and how heavy your working sets are

i would follow gzclp. Its a good routine

it also provides space for adding more exercises if you want

i wouldnt add very many

[covert fern]

ok ok, i just wanna ask which is my routine is better

@versed mantle geez men i just want a review and your giving a bad one

[versed mantle]

theyre both bad

[versed mantle]

thats what happens when you post a bad routine

[sharp pilot]

Idk why beginners shy away from FB with compounds movements so much

[versed mantle]

“PPL is better because its more days in the gym, i need to focus biceps for big arms”

etc

[sharp pilot]

[covert fern]

ur saying a bench press, lat pulldown, and squat in a session is better than PPL split?

what kind of science based lifter nerd are you

how much you weight??

[versed mantle]

yes actually

when you’re doing 5x3 bench, 3x10 squat, and 3x15 lat pulldowns and increasing weight every session its better than whatever you’re doing

you dont need to worry about me but i promise i am significantly stronger than you are

probably heavier

[sharp pilot]

Bros got pecs that say “my eyes are up here”

[covert fern]

yeah but your missing the point, i train for gains not for strenght

[sharp pilot]

#goals

[versed mantle]

you think you’re gonna be big without being strong?

and again you can add exercises to gzclp

like you could slot in more push or squat or whatever work

[covert fern]

you know what a hypertrophy is? isnt 8-12 reps enough??

[versed mantle]

sure lol. Provided the structure of the routine you follow is good

do 5x5 and 3x12 and 3x20 for bench - squat - lat pulldown man iono

what do you want from me

im giving you the same answer either way and i can almost guarantee it’ll give you better results to just stop thinking and pick one of those and follow it

than to follow either your old or new routine

i can explain exactly why but it doesnt matter and it takes a lot of time and energy to do that

[sharp pilot]

I’ll take what is junk volume vs time under tension for 500 Alex

[versed mantle]

eh, different discussion but yea sure

[covert fern]

Yeah but i dont wanna lift 200 kg for reps but being 70 kg myself

[versed mantle]

you wont lift 200kg for years, probably ever

unless you try really hard to

so its not worth worrying about

if you want to be big you need to lift heavier than you do now

and a better routine (the linked ones) will help you get there

[covert fern]

i thought i suppose to make the intensity heavier?? not the weight

[versed mantle]

or you can mess around and do something worse for slower and maybe more tiring progress

[covert fern]

and intensity is all about rep range isnt it

[versed mantle]

no/kind of

50kg for 10 is harder and more intense than 50x5

either way you eventually need to add weight to keep getting stronger/bigger

if you want to know actually how exercise works, the primer explains it

!primer

[woeful oak]

https://www.nick-e.com/exercise-library/routines/reddit-bwf-primer/

[versed mantle]

if you read through the 14 days you will learn a lot

[covert fern]

the row changed into reverse push up if theres no equipment? you seriously believeing this??

[versed mantle]

you truly missed the point

anyway we’re going around in circles and i already gave you all the advice you need

[covert fern]

ive read some of it

[versed mantle]

if you have any specific questions then feel free to ask

most of your questions will be answered by the primer 14 day readings and following a better routine. Again I suggest gzclp

good luck

[covert fern]

alr g thanks for the "review" i guess..

[versed mantle]

i mean we went over this

the review is your routines are both bad and will lead to slow progress

for faster progress follow a better routine

or change your routine so much that its basically a premade lol

[covert fern]

i just take inspiration from many bodybuilders routine, that's all

[versed mantle]

you learned the wrong lessons from whatever routines you checked

lots of reasons why thats a bad idea anyway

[covert fern]

tell me one

[versed mantle]

you dont know them or their training enough to know why they made specific choices

they may pick something “suboptimal” because they heavily prefer it despite it being worse, or they have a fucked up joint they have to work around

some of them just happen to have really good genetics and a strong work ethic but their training is super dumb

or they get enough stuff right that it works for them

but if you pick only the bad stuff you fuck yourself over

AND training for very advanced athletes (pro bodybuilders) ends up being built different than it is for newer/weaker lifters for other reasons

and works worse for newer/weaker lifters

[covert fern]

btw my PT recommend one of these routine actually..

[versed mantle]

ok

good luck