Best workout program

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ilovelamp08

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Wanted youbguys opinion on the best workout program to build muscle. Winging it at the gym is no longer cutting it and I need a good solid program
 
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My guide is good for widening your frame

 
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the best workout plan is the one that you like to do that stimulates your muscles enough and gives you optimal time under tension without spending too much time in the gym itself. i think upper lower 3-4 times a week or full body 2-3 times a week for a natural is perfect. for roided users you have a lot more freedom
 
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the best workout plan is the one that you like to do that stimulates your muscles enough and gives you optimal time under tension without spending too much time in the gym itself. i think upper lower 3-4 times a week or full body 2-3 times a week for a natural is perfect. for roided users you have a lot more freedom
Definitely natty here so I appreciate the info
 
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My guide is good for widening your frame

Will look this over appreciate the link bro
 
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5/3/1 full body program is great for beginners as it hits all body parts evenly
 
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Wanted youbguys opinion on the best workout program to build muscle. Winging it at the gym is no longer cutting it and I need a good solid program

Monday: Chest/Biceps​

  • 4 sets of Incline Dumbbell Press, 8-10 reps
  • 3 sets of Bench Press, 8-10 reps
  • 3 sets of Incline Flies, 8-10 reps
  • 3 sets of Chest Dips until failure
  • 3 sets of Barbell Curls, 8-10 reps
  • 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves​

  • 4 sets of Squats 8-10 reps
  • 3 sets of Lunges 8-10 reps
  • 3 sets of Leg Press 8-10 reps
  • 3 sets of Leg Extensions till failure
  • 3 sets of Leg Curls 8-10 reps
  • Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back​

  • 3 sets of Lat Pulldowns 8-10 reps
  • 4 sets of Deadlifts 8-10 reps
  • 3 sets of Bent Over Rows 8-10 reps
  • 3 sets of Dumbell Rows 8-10 reps
  • 3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps​

  • 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
  • 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
  • 3 sets of front raises 8-10 reps
  • 3 sets of Lying Rear Delt Raises 8-10 reps
  • 3 sets of Close-Grip Bench Press 8-10 reps
  • 4 sets of Pulldowns 8-10 reps
  • 3 sets of Skullcrushers 8-10 reps

Saturday: Full Body​

  • 3 sets of Deadlifts 8-10 reps
  • 3 sets of Squats 8-10 reps
  • 3 sets of Clean and Jerk 8-10 reps
  • 3 sets of Weighted Pull ups 8-10 reps
 
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imagine asking randomcels this question who dont even go to the gym
 
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Sucking my cock is hell of a workout
 
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5/3/1 full body program is great for beginners as it hits all body parts evenly
Not s beginner just need a top notch program to maximize muscle growth.
 
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st
Not s beginner just need a top notch program to maximize muscle growth.
still a great program to follow
what are you lifts like
the more you lift typically the more muscle you will have tbh
 
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View attachment 1689519

Monday: Chest/Biceps​

  • 4 sets of Incline Dumbbell Press, 8-10 reps
  • 3 sets of Bench Press, 8-10 reps
  • 3 sets of Incline Flies, 8-10 reps
  • 3 sets of Chest Dips until failure
  • 3 sets of Barbell Curls, 8-10 reps
  • 3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves​

  • 4 sets of Squats 8-10 reps
  • 3 sets of Lunges 8-10 reps
  • 3 sets of Leg Press 8-10 reps
  • 3 sets of Leg Extensions till failure
  • 3 sets of Leg Curls 8-10 reps
  • Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back​

  • 3 sets of Lat Pulldowns 8-10 reps
  • 4 sets of Deadlifts 8-10 reps
  • 3 sets of Bent Over Rows 8-10 reps
  • 3 sets of Dumbell Rows 8-10 reps
  • 3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps​

  • 4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
  • 3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
  • 3 sets of front raises 8-10 reps
  • 3 sets of Lying Rear Delt Raises 8-10 reps
  • 3 sets of Close-Grip Bench Press 8-10 reps
  • 4 sets of Pulldowns 8-10 reps
  • 3 sets of Skullcrushers 8-10 reps

Saturday: Full Body​

  • 3 sets of Deadlifts 8-10 reps
  • 3 sets of Squats 8-10 reps
  • 3 sets of Clean and Jerk 8-10 reps
  • 3 sets of Weighted Pull ups 8-10 reps
> Clean and Jerk
Bro I'm not trying to become an olympic weightlifter wtf is this shit?
 
Push (Chest and Tricep)
Pull (Back and bicep)
Legs & shoulder

(P)(P)(L&S)(P)(P)(L&S)(X)

3 exercise each muscle, 6 per training session.

-Switch up exercise choice very often.
-Change amount of reps you do as well. (For example 5 x 5 100kg x5 , then next time 4x10 80kg x 10)
-Focus on getting stronger (more reps/higher weight)
-Take preworkout and creatine
-Hit the muscle from different angles every workout
 

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> Clean and Jerk
Bro I'm not trying to become an olympic weightlifter wtf is this shit?
you fucking pussy, aim high or dont aim at all
 
> Clean and Jerk
Bro I'm not trying to become an olympic weightlifter wtf is this shit?
clean and jerk is a good full body exercise. i think that plan is way too excessive for someone natty personally but if you like it i won't stop you.
 
clean and jerk is a good full body exercise. i think that plan is way too excessive for someone natty personally but if you like it i won't stop you.
Thoughts on Nippard's programs if you know them?
 
Thoughts on Nippard's programs if you know them?
can you link me them? the only youtuber plans i really like are from AlphaDestiny (i know he is a manlet but his advice is solid) and his full body workout. its a good start and it captivates what needs to be done in the first year of lifting which is building a foundation. compound lifts with stabilizer muscles.
 
Last edited:
can you link me them? the only plans i really like are from AlphaDestiny (i know he is a manlet but his advice is solid) and his full body workout. its a good start and it captivates what needs to be done in the first year of lifting which is building a foundation. compound lifts with stabilizer muscles.
Sorry bro they're not free but you can find pirated versions
 
How to grow a muscle within the constraints of your own recovery ability and avoiding junk volume:

1. Pick a weight or calisthenics movement that causes you to fail at around 8 to 20 reps and do a set to failure*.
2. Continue doing sets every 3-5 minutes until your reps to failure have dropped by 5 or more.
3. Rest for as many days as it takes for you to be able to do step 1 again with the same or more reps.**
4. Repeat indefinitely.

*You can push it to 40 reps if you're doing calisthenics because of the excessive jumps in difficulty moving to new movements.
**You'll have to test this yourself to see your capability.
 
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Wanted youbguys opinion on the best workout program to build muscle. Winging it at the gym is no longer cutting it and I need a good solid program
OP, a lot of guys added some good info here but, I just want to point out that having an optimal and clean diet and having extra protein intake to good recovery (sleep) can make a night and day difference in seeing results, as it did for me. I know it sounds like a "no-shit sherlock" type scenario but, a lot of people can make this mistake by not controlling these factors.
 
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