any good 4 day workout plans?

[sensei]

i don't have access to machines but i have access to barbells

other days can be filled with calisthenics if you have any calisthenics workout plans...

 

[Deleted member 6789]

 

[StuffedFrog]

i don't have access to machines but i have access to barbells

other days can be filled with calisthenics if you have any calisthenics workout plans...

Omarisuff made a video giving free workout programs

 

[deer]

 

[mangoz609]

Waiting for the bloatmaxxed ogres to recommend 5/3/1 for their "strength" routine. Legit just mix hypertrophy accessories with basic light and heavy barbell movements and you're done. People overcomplicate everything. Powerlifting is a fucking meme. Barbell bench and incline bench, squat, deadlift, lateral and rear delt raises, curls, tricep pushdowns, pullups and dumbbell rows, and abdominal work.

 

[PYT]

Waiting for the bloatmaxxed ogres to recommend 5/3/1 for their "strength" routine. Legit just mix hypertrophy accessories with basic light and heavy barbell movements and you're done. People overcomplicate everything. Powerlifting is a fucking meme. Barbell bench and incline bench, squat, deadlift, lateral and rear delt raises, curls, tricep pushdowns, pullups and dumbbell rows, and abdominal work.

what is 5/3/1

can i just lift shit for 8 reps of 3 sets and build muscle? jfl

 

[mangoz609]

what is 5/3/1

can i just lift shit for 8 reps of 3 sets and build muscle? jfl

531 is some gay powerbuilding program for increasing strength. It's pretty good for building huge strength in lower body. But upper body responds better to frequency. I bench like 4 times a week now and my max went through the roof

 

[PYT]

531 is some gay powerbuilding program for increasing strength. It's pretty good for building huge strength in lower body. But upper body responds better to frequency. I bench like 4 times a week now and my max went through the roof

So 8 reps of 3 sets and alot of frequency

 

[mangoz609]

So 8 reps of 3 sets and alot of frequency

I try to go for one heavy top set and work my way down 5-10% for more sets. Usually around 5 sets for barbell movements. Bench responds well to heavy and light days. I do it 4 times a week without an issue.

 

[ConspiracyTheory]

Try MAX Muscle Plan by Brad Schoenfeld.
It's about $20 on Amazon.

 

[Deleted member 3130]

Hypertrophy-Specific Training : : Official Home of HST

Hypertrophy-Specific Training & Nutrition. Think Muscle, Body Building, Meso-Rx, Mesomorphosis.com, Muscle Growth, Ronnie Coleman, Brad Hollibaugh, Bryan Haycock.

hypertrophyspecific.com

Just read through this and do the sample program they provide

 

[JamesHowlett]

Waiting for the bloatmaxxed ogres to recommend 5/3/1 for their "strength" routine. Legit just mix hypertrophy accessories with basic light and heavy barbell movements and you're done. People overcomplicate everything. Powerlifting is a fucking meme. Barbell bench and incline bench, squat, deadlift, lateral and rear delt raises, curls, tricep pushdowns, pullups and dumbbell rows, and abdominal work.

True, but I’d switch DL for Romanian DL