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Your gym routine
Vertigo | 
Canada I_LOVE_DE_VERTIGO 
Mine: Upper (chest back) Lower (legs) Arms (bic tric forearms) -Rest Upper Lower -Rest Goated routine
2022-06-06 19:45
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Push pull chad I just do phul
2022-06-06 19:46
2 replies
No legs? Disappointing af
2022-06-07 20:23
1 reply
I do ofc
2022-06-08 04:17
chest + triceps legs (squat exercises and some complementary) back shoulders + biceps chest + triceps legs (deadlift exercises and complementary) + biceps
2022-06-06 19:47
7 replies
Only 1x per week for back?
2022-06-06 19:52
1 reply
yeah, got very wide back from genetics so don't really need to push it too much rn. If I ever feel the need to hit it more I'll just swap some stuff around and adapt to include it same thing with shoulders, if I feel like I need to hit them more I'll swap stuff around
2022-06-06 19:55
alpha routine
2022-06-06 20:16
#63
Petra | 
Poland 138|
ey mens i have a quescion: why are you not doink biceps on chest + triceps days?
2022-06-06 23:35
2 replies
I like to have at least 1 day recovery day for smaller muscles like biceps/triceps and I already hit them a bit while doing back. So hitting them 2 days a week + then what they get from back is enough for me. This is what worked the most for me, different people may have different needs so you can't really copy a workout, you need to experiment
2022-06-07 00:54
1 reply
#85
Petra | 
Poland 138|
ok, thanks for reply mens.
2022-06-07 00:58
#77
 | 
Argentina cheapdeed
this the goated routine
2022-06-07 00:24
10km jog 2hrs of Volleyball Other than that my job and work on the side is workout enough
2022-06-06 19:48
#4
 | 
United Kingdom sashat77
5x5 Squat, bench, light deadlift variation 3x5 Light squat + Press 1x5 max squat bench deadlift Then day for bodybuilding after Repeat
2022-06-06 19:50
#5
 | 
Germany v1llaiN
biceps only
2022-06-06 19:50
1 reply
Nt pasha
2022-06-06 19:51
upper (bench) lower (squats) rest upper (ohp) lower (deadlift) rest rest
2022-06-06 19:52
4 replies
more than decent Lol @ gym bros here that are hitting a muscle group only once per week, imagine being that uninformed in 2022
2022-06-06 23:22
3 replies
#64
Petra | 
Poland 138|
People do what works for them the best, there is no "best way to train"
2022-06-06 23:36
2 replies
ofc it's very specific for each human being, but having a starting point that's been proven superior for your avg human will always be better imo & there currently are plenty of reviewed papers that support what I've said... you don't have to trust a fellow hltver, but I'd take guys like brad schoenfeld any day over my day 1 at the gym friends that made me bench once a week & no squats 10 years ago
2022-06-06 23:52
1 reply
#76
Petra | 
Poland 138|
it all depends what is your goal mens and you have to be realistic about it mens which means all of the snapchat, twitter, instagram models can fuck off because you probably will never look like them. Not to mention most of them are on the juice
2022-06-07 00:22
Bike 4-12 km Jogging in gym for 10-15 min medium speed or high speed if I biked a lot Triceps chest machine Biceps machine Back training Belly machine
2022-06-06 19:53
Come to gym Do something for 2 hours Go home
2022-06-06 19:55
6 replies
#15
 | 
Denmark I_R_Baboon
same
2022-06-06 19:56
Chad
2022-06-06 20:40
and still look like shit after 3 years
2022-06-06 23:33
#70
 | 
Germany FAN_BIG
lmao same
2022-06-06 23:43
#79
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Brazil hugoooo
2 hours is too much, you're either resting too much or doing lots of series with light weight
2022-06-07 00:28
Based
2022-06-07 20:34
Bench press 24/7
2022-06-06 20:01
Whatever I want whenever I want.
2022-06-06 20:02
#21
 | 
Hungary jadyn_x
Can an experienced gymrat add me on dc? Jadyn#8800 Just wanna talk
2022-06-06 20:05
2 replies
#39
 | 
United Kingdom Samfo7
Sounds like something military girl would say
2022-06-06 20:35
1 reply
#41
 | 
Hungary jadyn_x
Nah not really. I'm just a kinda newbie gymbro. (3 months)
2022-06-06 20:36
coffee contemplate what i'm doing get to gym contemplating the torture im about to put myself in go inside get first set in "it's going to be okay" four workouts in - "i hope this is going to be worth it" seventh workout it - "she's not worth it bro" dies resuscitate clean up go eat ignorant amount of food to forget about it all repeat.
2022-06-06 20:05
2 replies
#34
 | 
Serbia Alamunja00
coffee and gym = terrible combo.
2022-06-06 20:20
1 reply
you will never know your true max until your clenching your buttcheeks to prevent leaking that caffeine
2022-06-06 20:49
PUSH-PULL-LEG-REST then i repeat this forever
2022-06-06 20:06
3 replies
Goated
2022-06-06 20:42
2 replies
<3
2022-06-06 20:53
1 reply
#163
 | 
Ukraine Bakagan
Put me in the "no suggestions category" Here's what I did for my training (I've been really lazy of late though): Mornings M,T,W,F: Row 21 km on the water Morning Sat: Row 28 km on the water Afternoons M,T,Th,F Row 10 km on machine 10 km run 500 crunches + 20 mins additional abs Afternoons Wed 3 x 10 squats 3 x 10 leg press with jbhnews.com/trenbolone-reviews-guide-on-.. 1 x 100 leg press (only going down about 10% of the way and very rapidly) 3 x 10 of that lat pull machine thing... you know, the one where you sit on the ground and pull the handle towards you to lift the weight... 1000 crunches (take like an hour and a half to do)
2022-06-12 02:29
Upper 2x lower 2x per week. Also I go running 1 to 3 times a week
2022-06-06 20:07
no gym for me, im just running, cycling and doing push ups+sit ups
2022-06-06 20:08
2 replies
#71
 | 
Germany FAN_BIG
sounds cool, any way to see your progress?
2022-06-06 23:44
1 reply
thanks, sadly i cant send a pic beacuse my phone is not here, but i actually made progress. my goal is to be fit, not to be ripped
2022-06-07 17:59
gym routine i chase goat around my village until im tired.
2022-06-06 20:10
1 reply
#73
 | 
Germany FAN_BIG
goat routine
2022-06-06 23:46
#29
 | 
Namibia CharlieeUK
ppl is clear
2022-06-06 20:14
#30
 | 
Norway Tsgkristiz
WE GO JIM: Chest Back arms shoulders legs
2022-06-06 20:14
#33
 | 
Denmark KalasYoP
Chest+Triceps Back+Biceps Legs+Shoulder Cardio 2-3 times a week
2022-06-06 20:17
2 replies
goated split
2022-06-06 23:40
+1
2022-06-08 07:36
Getting motivational mindset at 3am once a month. Types ''full body workout no equipment'' to youtube. I do it once, feels good, but tired. Wakes up next day and forgets I can't eat junk food. Gives up
2022-06-06 20:24
2 replies
#38
 | 
United Kingdom Samfo7
I work out so I can eat junk food
2022-06-06 20:34
1 reply
Same
2022-06-07 02:06
Can I go gym if I am 5322 days old?
2022-06-06 20:26
penis and butthole only
2022-06-06 20:31
#48
 | 
Czech Republic manik999
Day 1 - running (whatever I can run in 30 minutes, so 6km so far) Day 2 - deadlift, biceps, triceps, abs Day 3 - whole legs including calves, abs Day 4 - boxing, including hard cardio like jumping rope etc Day 5 - the same as day 2 to train these muscles twice a day Day 6 - Some upper body and abs again Day 7 - last day of the week is always rest day
2022-06-06 20:51
1 reply
Thats a lot of abs
2022-06-07 17:17
#50
 | 
Sweden balt0f
pull rest push rest pull rest that's my 7 days of week
2022-06-06 20:55
#51
 | 
India Afzi_
Pull push legs 2 times a week.
2022-06-06 20:55
1. Running, Upper 1 2. Legs 1 3. Running, Upper 2 4. Legs 2 5. Running, Calisthenics 6. Stretching, joint strengthening, active day 7. Rest
2022-06-06 20:57
1 reply
i think the science says it's better to use weights before cardio, maybe you're prioritising running tho, idk... anyway, nice routine :D
2022-06-06 23:31
100 kills aimbotz 10 minute dm 10 minute surf 10 minute kz 10 minute brain ez results
2022-06-06 21:04
DAY 1 - BACK - BICEPS - TRAPS (ligh work out for last one) 4 BACK - 4 BICEPS (1 concentrated) - 2 TRAPS DAY 2 - CHEST - TRICEPS - SHOULDER (ligh work out for last one) 4 CHEST - 4 TRICEPS (1 concentrated) - 2 SHOULDER DAY 3 - LEG - SHOULDER & TRAPS (heavy work out) - 6 LEGS - 3 SHOULDER - 3 TRAPS DAY 4 - REST REPEAT! *No matter what day of the week it falls, just keep training three to one. *Light training I mean just 02 light exercises 3x12, leave the heavy shoulder/traps trainning for the 3rd day.
2022-06-06 21:21
#55
 | 
Brazil lzzrj
Back - triceps Chest - biceps Shoulders n legs 2x week ABS 3x week
2022-06-06 23:14
Go to the gym, do what is there on the board Repeat 6x week
2022-06-06 23:27
4 replies
Does the gym choose some exercises or ?
2022-06-07 02:08
3 replies
Doing crossfit rn. No need to think about anything just show up and do whats the workout of the day. also normally no need to wait to do any moves if some equipment is taken etc since the gym is dedicated only for that training. always 1h and out. crossfit is some trademarked expensive bullshit but the best part of it is to pay someone else to do the thinking and you need to just show up and execute. I think there are some gyms doing some similar whole package stuff under different brand name and thus probably cheaper. Anyway it has been by far the best solution for me since I'm bad at training alone, did that for years...
2022-06-07 17:08
2 replies
Yikes crossfit, but I guess whatever works fort you brother
2022-06-07 20:08
1 reply
Yep I also was afraid of the word, but one friend of my recommended. probably will try to find some other gym with the same upsides later, CF has a CF in the price too
2022-06-08 08:27
20 reps squat + 3x5 bench
2022-06-06 23:32
watching zyzz and eating snickers for good protein
2022-06-06 23:34
Upper (dumbbells for chest +biceps) Lower (squats, leg machines hammer curls+triceps) Rest Upper (ovh and incline barbell for chest and cable flys +biceps) Lower (usually skiping and doing split squats etc at home +Triceps) Rest Rest Usually I do 2 workouts in the week and 2 at the weekend because of school and I like to go in the morning. Work as a courier so I cycle much.
2022-06-06 23:48
Currently doing the "Candito 6 Week Strength Program" for a second time after deload, I like it very much, it improved my squat/DL so I'm happy to stick with it. I have to say if anyone's going with it that you must not overdo it, if it tells you to lift 100kg x8 then you do 8 reps, even if you could do 2-3 more (RPE)... and respect the deload, or you'll get injured really fast
2022-06-06 23:42
Monday and Thursday Breast Triceps Shoulders Core Tuesday and Friday Legs Back Biceps Wednesday and Saturday Cardio
2022-06-06 23:46
Monday: Biceps + triceps Tuesday: Back Wednesday: Chest Thursday: Core (abs + obliques) Friday: Shoulders Saturday: Legs Sunday: Rest Pyramid until failure
2022-06-06 23:47
1 reply
#117
 | 
United States Hindy
switch your wednesday and monday, you don't want arms being sore or not fully recovered to be a limiting factor for hypertrophy for your back or chest days. Ab days are kinda useless, you only need two exercises twice a week so just put them on two days where you have the energy. Obliques are useless they will make you look blocky.
2022-06-07 20:45
#78
 | 
Brazil hugoooo
A: chest + triceps (+some abs in the end) B: back + biceps (+some abs in the end) C: legs + shoulders
2022-06-07 00:25
take steroids. pick stuff up. get huge.
2022-06-07 00:35
don't have any
2022-06-07 00:38
Monday: synthol that's about it
2022-06-07 00:57
So many bad workout splits here and you are wondering why are you still looking like you dont work out. Chest/triceps Back/biceps Shoulders/abs/light cardio 15mins Arms Legs/calves Rest/light cardio every other rest day 4-5 exercises for chest, back and legs, 2-3 triceps,biceps and calves.
2022-06-07 01:05
6 replies
is there a reason you don't do shoulders the same day as chest/tris? (not hating, genuinely curious)
2022-06-07 17:12
2 replies
If you are doing them with chest/tris you cant do more than 2 exercises for shoulders, its just too little volume for them. I do 6,7 exercises on the shoulder day (rear delts included) + one excersies for traps
2022-06-07 23:37
1 reply
ahh, I see. makes sense. thanks bro
2022-06-07 23:57
Man takes about other people's routines being bad and then posts a literal bro split...lmao Nice job hitting each muscle group only once a week
2022-06-07 20:12
2 replies
#115
 | 
United States Hindy
bro splits aren't bad if you are experienced
2022-06-07 20:41
Its not literal bro split, but actual bro splits are actually good for advanced lifeters like #115 said.
2022-06-07 23:36
calisthenic here brot, 400/500 dips and pull ups around 150 per week, im skinny but aesthetic imba
2022-06-07 01:14
#88
 | 
Sweden Suno
PPL ever since i began
2022-06-07 01:22
3 replies
#113
 | 
United States Hindy
how are your arms looking :(
2022-06-07 20:40
2 replies
#156
 | 
Sweden Suno
decent but def not my strong point :/
2022-06-08 17:00
1 reply
#157
 | 
United States Hindy
Same man 😖
2022-06-08 20:03
Skip gym repeat
2022-06-07 20:09
strongman 5x5 that's all I do lol
2022-06-07 20:14
chest, shoulders, cardio back, legs, abs, cardio rest chest, shoulders, cardio back, abs, cardio legs, shoulders, abs rest
2022-06-07 20:16
5 replies
#112
 | 
United States Hindy
why?
2022-06-07 20:39
4 replies
wydm why
2022-06-07 20:50
3 replies
#125
 | 
United States Hindy
why do you have two large muscle groups in one day on day 2, what about arms bro?
2022-06-07 20:52
2 replies
cuz deadlifts/front squats are back and legs at the same time i do curls on back day sometimes but it doesnt matter cause my arms are already big compared to the rest of me
2022-06-07 21:08
1 reply
#149
 | 
United States Hindy
oh thats fair
2022-06-08 07:30
I do 5/3/1 Boring But Big
2022-06-07 20:24
1 reply
#111
 | 
United States Hindy
531 is goated for powerlifting
2022-06-07 20:39
Legs only when I get to hit the gym
2022-06-07 20:24
#105
 | 
Latvia nyoha
Push Pull Legs Full Body Full Body
2022-06-07 20:27
gym xD when you can install horizontal and parallel bars at home or just go outside
2022-06-07 20:31
30min 7am run 6times/week 4 times full body / week
2022-06-07 20:32
#109
 | 
United States Hindy
ur split is kinda mid, chest and back in the same day is awful if you go full intensity
2022-06-07 20:37
#110
 | 
United States Hindy
I would start with a Push pull legs arms rest for a day or 2, one of those pull days is lat focused the other being upper/mid back focused, then for legs have one quad and the other hamstring
2022-06-07 20:38
3 days per week. Push Pull Legs Sometimes an additional sesh in the weekend with the gf, a bit of everything
2022-06-07 20:41
Lift arm - arm workout Place arm inside bag of chips and grab some -> hand workout Lift arm towards mouth -> arm workout Chew -> Jaw workout Repeat 50 times.
2022-06-07 20:42
1 reply
Don't forget - Stand up to get bag of chips -> leg workout Walk to kitchen -> cardio
2022-06-07 21:46
chest + front shoulders (deltoid) + ABS Cardio + Legs complet + calf + Infra ABS back + back shoulders (trapeze) + Side and Front ABS arms complet (bi and triceps) + calf + Cardio repeat the next two sets to friday and saturday rest on sundays
2022-06-07 20:45
Drive past the gym speeding...
2022-06-07 20:47
Full body 3 times per week
2022-06-07 20:48
#124
 | 
United States Hindy
my split now is day 1 legs(quad focus) day 2 chest day 3 rest day 4 back and shoulder day 5 arms day 6 rest repeat then switch to hamstring focused
2022-06-07 20:51
4 replies
#143
 | 
United States tahawus
more legs
2022-06-08 04:27
3 replies
#150
 | 
United States Hindy
my legs are a strong, as well as my back and shoulders, so that's why I put and emphasis on arms and chest
2022-06-08 07:30
2 replies
#160
 | 
United States tahawus
makes sense i used to be a rower so I'm in the same boat. my legs and back are overdeveloped compared to my arms and chest
2022-06-09 01:18
1 reply
#161
 | 
United States Hindy
for me its just genetic, my shoulders overpower my chest and arms making them look even worse
2022-06-09 03:48
vm.tiktok.com/ZMNRBYkN7/?k=1 Deadlifts, pullups Incline dumbell, flies, lateral raises Squats.
2022-06-07 20:58
ppl forever <3
2022-06-07 21:11
Upper/lower 4x a week
2022-06-07 21:48
Can i eat like shit,go to gym 3,4 times per week and have results ?
2022-06-08 00:23
1 reply
#141
 | 
United States tahawus
depends on how shit if you eat poor quality foods but still get enough protein and lift heavy 4 times a week you will gain muscle but also some fat. You just have to clean up ur act before summer and cut the fat properly and u'll be diced
2022-06-08 04:26
#139
 | 
United States tahawus
push pull legs rest repeat
2022-06-08 04:25
Day 1 Upper power Day 2 Lower power Day 3 rest Day 4 Back+Shoulders hypertrophy Day 5 Lower hypertrophy Day 6 Chest+Arms hypertrophy Day 7 rest
2022-06-08 04:25
3 replies
#142
 | 
United States tahawus
nice
2022-06-08 04:27
2 replies
PHAT by Layne Norton
2022-06-08 04:42
1 reply
#145
 | 
United States tahawus
ive got some friends that do a very similar split and dat shit works big time
2022-06-08 05:01
Curls every day
2022-06-08 05:01
I beat all the trainers, then take on the leader
2022-06-08 05:16
1 am: wake up 1:05 am:take a shit and piss and cum 1:10 am: get up and brush teeth with arsenic 1:15 am: beat wife 2 am: watch morbius 3:46 am: beat wife 3:40 am: do a little cocaine 4:40 am: 100 situps 4:41 am: 100 push-ups 4:42 am: 10km run 4:43 am: Clock into work 4:45 am: leave workplace 5 am: Go back to sleep 5 pm: wake up 5:05 pm: get out if bed 5:06 pm: change pants 5:10 pm: go to workplace 5:15 pm: clock out 5:20 pm: leave workplace 5:30 pm: hibernate in a cacoon, becoming your true form. 10 pm: Haunt your city with your new, incredible body. 10:15 pm: chase women at night 11 pm: doxx people on Twitter 12 pm: shit pants really hard 12:59 pm: go to sleep
2022-06-08 07:34
1 reply
Ok
2022-06-08 08:40
Push Pull Legs(arms)
2022-06-08 08:40
Morning: KFC + 1L of beer Day: more KFC + 2-4 shots of vodka Evening: 1 shaurma + 500ml of water Night: pistachios + 2-3L of beer Also I have a fast metabolism and a firearm, so I can defend myself, therefore I don't need to go to the gym at all.
2022-06-08 20:12
Mon : Push day (Chest + Shoulders + Triceps) Tue : Pull day (Back + Traps + Biceps) Wed : Leg day Thu : Rest day Fri : Push day (Chest + Shoulders + Triceps) Sat : Pull day (Back + Traps + Biceps) Sun : Rest day
2022-06-09 04:04
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