barbell workout routine

I was out of the gym for over a year and lost a lot of muscle and put on a lot of fat, I sorted myself out over the last three months, dropped 8 kg fat while putting between 2kg /5kg on the bars each week. Looking more like my old self. After the first month I built this routine 3 day a week...

Hi, i was wondering if this is a good pullday. I used to do bent over row but it started to hurt in my lower back, so I replaced it for wide grip row. Please let me know your thoughts! I do everything 2 sets to failure. -Pull ups to warm up -Lat pull-down -Seated cable row or with chest...

I've been lifting for quite a few years, recently used the Upper/Lower scheme for 1 year, but I stalled. I'm thinking about going back to the 4 day split. What do you think about the below program? Progression on the work sets is to add weight when I reach top of the rep range on all sets...

So I plan to bulk up via meal plans and exercise routines. Primary targets being chest, biceps and abs. (Basically upper body in general). Background info - 22 years old. Female. 5, 3”. 47/48kg. Vegetarian. I am suffering through depression which I’ve heard can cause lack of appetite and...

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Here’s a little more info about me: Gender: female Age: 21 Height: 5’4 Weight: 114 lbs Goal: gain weight and build muscle I need to start following a specific plan and was wondering if this is good: Monday: (Quads and Glutes) Back Squat (3 x 10-12 reps) Hip Thrusts (4 x 12 reps) Romanian...

Hi guys. Wondering if my back routine is enough. I work back/biceps twice a week. Overall my fitness goals are to shed some fat and be healthier. Sure I'd like to look like Henry Rollins (maybe not as big as he was in the 90s) but at 44 I'm not sure that's in the cards. Here's a typical back...

Hey all, I work part time as a PT at my local gym to bring a little extra money and have been testing this training system for about 15 months now. All my clients are really happy with it and are enjoying their progress so I thought I’d share it (Note this is just a template of sorts you’ll...

My leg routine is in total 100 reps of squats but split up like this: 1 set of 10 shoulder width feet apart squats(legs bend straight and foward), THEN a 15 second rest, THEN 1 set of 10 wider stance squats(knees are pointed a bit outward), THEN a 30 second rest, REPEAT all that 4 more times. I...

Is my routine effective? I want wide shoulders and lats. 4 months training experience. I do the same workout 3 days M,W,F Barbell Bench press 3x8 Hack Squat 3x8 Pullups 5xAMRAP DB lateral raise 3x10 Biceps movement 3x10 Triceps movement 3x10 Lat pullovers/prayers 3x10 Chest fly machine (pec...

So my current split is PPL going 6 days a week and I want to add a day 1 and day 2 but don’t know what workouts to do on day 1 vs day 2. Here is my current split and figured yall would know how to properly fix it PPL Push day- Bench press 3x 10-12 Incline bench 3x10-12 Pec deck 3x10-12...

https://docs.google.com/spreadsheets/d/1xH2PghO_Q1m5eKzP06Pn7e3WWeNsb7fmm14CafmtjOI/edit?usp=sharing If you're not feeling completely worked for a particular muscle group on any given day, throw in another set (AMRAP) or bring in your own accessory lifts for even more fun. This routine has...

Hello, I just finished week one of my program (also tried Week 7 of the program and it was very fun for me since high volume and intensity) and really loved it and thought i should share, here it is...

Age: 34 Height: 6’1” Current Weight: 174 Goal Weight: 190lb (then deciding on whether to maintain or continue to lean bulk to 200lb) Intermediate lifter after 3 years of mostly consistent training and too many years of inconsistent training. I’ve been doing some form of 6 day PPL split...

Hi, I'm looking for opinions about the workout program I wrote :) I'm bulking up as a teenager, I'm trying to gain strength (hence the heavy top sets) but my main goal is bodybuilding. P.S Please ignore the lack of calves and rear delts sets lol...

Any advice you guys can give me to improve my program? Maybe switch a few things around or replace some exercise? I only have home gym equipment so I do not own any cable machines but I do own a squat/Pullup rack and a bench with barbelld and dumbbells I can customize with as much weight as I...

Upper Bench Press (4 x 4-6) Incline Bench Press (2 x 6-8) Deadlift (2 x 5-7) Military Press (2 x 6-8) Pull-Ups (? x 30) Skull-Crushers (3 x 6-10) T-Bar Row (2 x 6-8 + Rest Pause) Lateral Raise (2 x 8-12 + Hold + Partials) Reverse Fly (3 x 8-12) Lower Squat (2 x 5-7) Front Squat (2 x...

Help Programming Workout I wanted to see if anyone would give some feedback on a workout routine I am considering. I do have several years lifting experience and some knowledge of workout routines and principles. I am 37, run a business full time, and have a 1 year old kid, so there are time...

Upper: Bench Press (4 x 4-6) Incline Bench Press (3 x 6-8) Deadlift (2 x 5-7) Pull-Ups (? x 30) T-Bar Row (2 x 6-8 + RP) Skull-Crushers (2 x 6-10 + RP) Lateral Raise (2 x 8-12 + RP) Reverse Fly (3 x 8-12 + RP) Lower Body: Squat (2 x 5-7) Front Squat (2 x 5-7) RDL (2 x 5-7) Hip...

I’ve been on my program for about two months I’ve worked out in the past. I weigh 5,9 185Lbs, 28 years old. I’m not a professional athlete just a normal guy. I’ve been experiencing some fatigue, and muscle soreness going into some workouts. I feel good some days where other days I can’t seem...