How I Achieved A Chad Physique Naturally (My Detailed Exercise Routine)

[Blackgymmax]

alright so now were lying because in that thread there was like 4-5 girls who called me a 4/10 or lower, and they were all either ugly or racist, meaning those arent even your bitches bc ur black, ur getting friendzoned by them and now its pretty evident that i objectively get way more bitches than you, not even comp
View attachment 2376107

They're not racist. All of them like arab guys and had Arab ex bfs. They just all looked better than you which is why I know you're ugly lol

 

[Deleted member 30998]

They're not racist. All of them like arab guys and had Arab ex bfs. They just all looked better than you which is why I know you're ugly lol

and now were lying again, you type like a clingy ex begging them to rate other men, all youre doing by talking to woman about other man is drying up their pussy, but you wouldnt know this because youre no face for your bad rizz and autistic aura, sorry

 

[Blackgymmax]

and now were lying again, you type like a clingy ex begging them to rate other men, all youre doing by talking to woman about other man is drying up their pussy, but you wouldnt know this because youre no face for your bad rizz and autistic aura, sorry

View attachment 2376115

I'm not lying dude. I wouldn't ask girls who would reject you based on being arab lol. I don't care to rig shit like that. Anyone with 2 eyes knows that you're nowhere near conventionally good looking. There's no one who looks like you who gets mad girls lol

 

[Deleted member 30998]

I'm not lying dude. I wouldn't ask girls who would reject you based on being arab lol. I don't care to rig shit like that. Anyone with 2 eyes knows that you're nowhere near conventionally good looking. There's no one who looks like you who gets mad girls lol

and now were looping because ive objectively proven that i have more bitches than you w reciepts and now youre trying to gaslight me, youre a terrible troll its not even content its just boring, youre basically saying the sky is green and not blue you fucking cone head

 

[JuicyCircleSack]

Its all about the face anyways



If you don't look like this its over

 

[zzpoof]

I really love to exercise tho Mogs sitting at my desk in uni hard

way too much volume id say youre only able to handle this because of your genetics

 

[WayneBraaaah]

Mirin this training volume.
One thing is to do that , another to combine that with work, friends/relationships, other hobbies.

 

[Pale God]

Working out is too much effort and is no fun.

 

[imabetanumale]

why is prettyboy banned??

 

[Deleted member 48464]

I. Overview of the routine

Spoiler

I started my gym journey by following a full body workout routine, exercising every other day by training each muscle group with 1-2 exercise on any given workout session (if there's demand I can also write a gymmaxxing guide for complete newbies in the future). I followed this routine until the volume on each workout session was too much to bear. By that time I have already realized most of my noob gains and so I've switched to a 4 day / week upper-lower body split which allows me to train each of my bodypart twice a week. Since then I've put on a lot of muscle while also keeping my bodyfat% near single digits, while staying natural. My current stats are 86 kg (190 lbs), 191 cm (6'3) and around 10BF% (I'm in my early 20s now):


Weekly overview of my routine
With all that said, let's get to the weekly overview of the routine I follow:

View attachment 1442955

Strength training

Upper body
I train the muscles of my upper body twice a week, which means chest, back, shoulders, biceps, triceps and I throw in a little bit of ab work at the end of each workout.

Lower body + acessories
Likewise I train the muscles of my lower body (quads, hamstrings, glutes and calves) twice each week and among them I also do some accesory work for my traps, lower back, forearms (including flexors and extensors), neck and I also train my abs, totaling to my abs being hit 4 times per week. Abs are the only bodypart where I don't use any progressive overloading, instead I intend to keep doing the same exercises without adding resistance to avoid my torso getting thick and my waist wide.

The total weekly volume for each muscle group, going down from my neck:
View attachment 1442735

I usually lift in the 8-15 repetition range, most commonly at 10-12 reps / set. In the detailed exercise routine guide down bellow a rep ange (e.g. 10-12) will indicate that I start with 10 reps, then 11 the following workout, 12 on the next and after that I increase the weight for my next session and start from 10 again to repeat the cycle.

Cardio

High intensity cardio: sprinting & boxing
I do cardio directly twice a week, once sprint running (100 / 200m) and then boxing later during the week.

II. Monday: Upper body 1

Spoiler

View attachment 1442191

Chest

Flat barbell bench press
I always try to go as deep as possible and do it until failure with the help of a spotter.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/bench-press/

Machine flyes
I recommend doing flyes on a machine instead of with dumbbell on a bench, since this way the tension is constant and it's also better for the rotator cuffs.
Sets: 4
Reps: 10-14
https://www.strengthlog.com/machine-chest-fly/

Back

Weighted pull ups
Nothing beats those for getting wide lats.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/pull-up/

Seated cable rows
They are as good at building up the thickness of the back as weighted pull ups at widening it.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/cable-wide-grip-seated-row/

Shoulders

Shoulder press
A constantly rotate between seated & standing dumbbell press and overhead press with a barbell. For the latter I can heavily recommend ordering microplates as they are a bitch to progress on.
Sets: 2
Reps: 8-12
https://www.strengthlog.com/seated-dumbbell-shoulder-press/

Spoiler

Lateral raises
I recommend to start with lower weight to keep perfect form otherwise the muscles of the back can work instead of the lateral head of the deltoid.
Sets: 3
Reps: 10-14
https://www.strengthlog.com/dumbbell-lateral-raise/

Reverse machine flyes
Sets: 3
Reps: 10-14
https://www.strengthlog.com/reverse-machine-fly/

Biceps

Barbell curl
Use ez bar instead if you are a wristcel. I do them explosive and cheat at the last repetitions if neccesary.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/barbell-curl/

Weighted chin ups (hammer grip)
I do my chin ups with a hammer grip to target my brachialis.
Sets: 4
Reps: 10-14

https://www.strengthlog.com/chin-up/

Triceps

Weighted dips
I focus on going as deep as possible.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/bar-dip/

Cable pushdown
I prefer doing it with a rope instead of a bar because it seems to be better on my elbows and allows a greater range of motion.
Sets: 4
Reps: 10-14
https://www.strengthlog.com/tricep-pushdown-with-rope/

Abs

Hanging leg raises
I can't recommend this exercise highly enough, as most people tend to struggle with lower abs definition (it also seems to be one of the last parts where fat goes away from for many people). If you are one of them, I can advise doing leg raises on multiple occassions per week. They are also one of the sexiest muscle on a man's body (together with a well developed Adonis belt), women simply love to hump their pussy on it while they are riding you.
Sets: 4
Reps: 15
https://www.strengthlog.com/hanging-leg-raise/

III. Tuesday: Lower body + acessories 1

Spoiler

View attachment 1442773

Lower back

Hyperextension
I incorporate these as a part of my warm up for the upcoming lower body workout.
Sets: 2
Reps: 15
https://www.aleanlife.com/hyperextension-exercise/

Quads

Barbell squats
Most of the times I do back squats but sometimes front squats as well. In either case I focus on squatting as low as possible.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/squat/
https://www.strengthlog.com/front-squat/

Weighted lunges
I use them to not only enhance my strength, but also balance and coordination.
Sets: 2
Reps: 10-14
https://www.strengthlog.com/barbell-lunge/

Hamstrings

Romanian deadlifts
The main part of my hamstrings work.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/romanian-deadlift/

Lying leg curl
I do these to isolate my hamstrings.
Sets: 4
Reps: 10-14
https://www.strengthlog.com/lying-leg-curl/

Hip abductor

Hip abduction machine
I found out doing these helps me with my squats and sprinting.
Sets: 2
Reps: 10-14
https://www.strengthlog.com/hip-adduction-machine/

Calves

Standing calf raise
I do them explosive to build strength. Trains the outer calf muscle (gastrocnemius).
Sets: 4
Reps: 15-20
https://www.strengthlog.com/standing-calf-raise/

Traps

Dumbbell shrugs
I recommend the usage of dumbbells instead of a barbell to spare your D
Sets: 1
Reps: 20-25
https://www.strengthlog.com/dumbbell-shrug/

Forearms

Weighted close grip pull ups
Sets: 4
Reps: 8-12

Dumbell wrist curls
Sets: 4
Reps: 10-14
https://www.strengthlog.com/dumbbell-wrist-curl/

Neck

Neck curl
Sets: 2
Reps: 15

Neck extension
Sets: 2
Reps: 15

Spoiler: A good video on neck training

I recommend to take neck training seriously as it plays a role in facial aesthetics too. My neck before gymmaxxing and now:

Abs

Ab wheel rollouts
Sets: 4
Reps: 15

IV. Wednesday: Sprinting (cardio)

Spoiler

On Wednesdays I head to the athletic field and do high intensity interval training (HIIT) cardio in the form of running sprints of 100 & 200 meters. I do 5-6 rounds, with a rest time of 3 minutes between them (I walk during that time, never sitting down or stopping to prevent injury). I get the workout done in under 20-30 mins.

Since the 100m runs are so high intensity, they burn a ton of calories in a short time and keep your metabolism fast for even hours after the running session.

Two things to keep in mind though:
- Sprinting is very taxing and cortisol inducing so you should only do them once a week, twice at most
- Sprinting puts a huge amount of pressure on your leg joints (albeit only for 10-20 seconds at a time), which means you should avoid them if you aren't lean enough yet. If you are an absolute fatty, do swimming instead as it has zero impact on joints whatsoever.

Spoiler: Why you should do sprints instead of jogging, long distance running or other medium intensity forms of cardio?

To look tike the guy on the left instead of the one on the right:
View attachment 1442843
Jogging and long distance running burns your muscles (as your body doesn't want to carry the excess weight), making you skinnyfat. They are also horrible for joints since each workout takes a long time to finish. They doesn't burn a lot of calories either. Stay away from them, period.

Great educational content on sprinting technique:

V. Thursday: Upper body 2

Spoiler

View attachment 1442264

Chest

Incline dumbbell bench press
The incline position of the bench helps target the upper area of the chest more, while the dumbbells allow a greater range of motion compared to barbell.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/dumbbell-incline-press/

Dumbbell pullovers
Great exercise to expand your rib cage.
Sets: 4
Reps: 10-14
https://www.strengthlog.com/dumbbell-pullover/

Back

Cable lat pulldowns
I rotate between wide and narrow grip variations.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/lat-pulldown-with-pronated-grip/

Dumbbell one arm rows
I like to do them explosive.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/dumbbell-row/

Shoulders

Dumbbell front raises
As with lateral raises, focus on the form rather than ego lifting.
Sets: 2
Reps: 8-12

Lateral raises
Sets: 3
Reps: 10-14

Face pull
Sets: 3
Reps: 10-14
https://www.strengthlog.com/face-pull/

Biceps

Preacher curl
As opposed to monday's explosive barbell curl, I focus on the perfect isolation of my biceps with the preacher curl.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/barbell-preacher-curl/

Supinating dumbbell curl
Sets: 4
Reps: 10-14

Triceps

Skull crushers
Sets: 4
Reps: 8-12

Standing dumbbell triceps extensions
Sets: 4
Reps: 10-14

Abs

Oblique sit ups
Sets: 4
Reps: 15
https://www.strengthlog.com/oblique-sit-up/

Spoiler

In my opinion well defined obliques are the sexiest muscle a man can wear on his body. If you feel the need for it, feel free to add more oblique work. I mostly train mine with heavy punches as I'm also doing boxing. You have to be lean though, else they won't show.

VI. Friday: Lower body + acessories 2

Spoiler

View attachment 1442886

Lower back

Hyperextension
I incorporate these as a part of my warm up for the upcoming lower body workout.
Sets: 2
Reps: 15
https://www.aleanlife.com/hyperextension-exercise/

Quads

Leg press
I like to vary my leg position, sometimes wide, sometimes narrow.
Sets: 4
Reps: 8-12
https://www.strengthlog.com/leg-press/

Bulgarian split squats
Great unilateral exercise which not only builds eplosiveness but coordination and balance too.
Reps: 4
Sets: 10-14
https://www.strengthlog.com/bulgarian-split-squat/

Hamstrings

Romanian deadlifts
Sets: 4
Reps: 8-12

Seated leg curl
Sets: 2
Reps: 10-14
https://www.strengthlog.com/seated-leg-curl/

Glutes

Hip thrust
Glutes are a totally underrated muscle on men. Not only are they the biggest & strongest muscle of the body, they are one of the sexiest too according to ladies. I advise you too throw in some hip thrusts into your routine to combat pudgy ass

Spoiler

@badg96

Sets: 2
Reps: 8-12
https://www.strengthlog.com/hip-thrust/

Calves

Seated calf raise
As opposed to the standing variant, it mostly trains the inner calf muscle (soleus).
Sets: 4
Reps: 15-20
https://www.strengthlog.com/seated-calf-raise/

Traps

Dumbbell shrugs
Sets: 1
Reps: 20-25

Forearms

Weigthed close grip pull ups
Sets: 4
Reps: 8-12

Dumbbell wrist curl
Sets: 4
Reps: 10-14

Neck

Neck curl
Sets: 2
Reps: 15

Neck extension
Sets: 2
Reps: 15

Abs

Cable crunch
Sets: 4
Reps: 15
https://www.strengthlog.com/cable-crunch/

VII. Saturday: Boxing (cardio)

Spoiler

As the last pillar of my exercise routine, I also some boxing on the weekend. Due to the nature of it I have godtier cardio and stamina, but the advantages of it go far beyond that.

Being familiar with a combat sport or martial art might not save you in a street fight (never get into them in the first place), but it certainly helps a lot in social situatuons. You might not be the biggest guy, but chances are knowing how to fight will make you the most dangerous guy in the room in most cases (espeically considering the athleticism of your average normie), which allows you to lose your inhibiton and act assertive toward others.

So in short I can highly recommend to pursue a martial art or combat sport. Boxing, MMA, Brazilian Jiu-Jitsu, Muai Thai etc. which one you do doesn't really matter as long as it's not some faggotry like Aikido and your trainers are good.

Joining a combat sport gym will also lead to long lasting friendships and a sense of brotherhood, which can be invaluable, as it is often hard to attain new friends after college.

VIII. Warm up & cool down

Spoiler

Warm up
I always make sure to properly warm up before doing any exercise. I usually do around 10 minutes of mostly dynamic stretches, gym exercises without adding weight to prepare up my central nervous system and running drills before sprinting.

Cool down
I make sure to properly cool down by doing static stretches for another 10 minutes after each workout, this goes a long way preventing injuries and improving my mobility.

If there is demand, I can write up a separate guide on both warming up and cooling down, including dynamic & static stretches, mobility.

IX. Recovery

Spoiler

Passive recovery

Sleep
Sleep is more crucial for gym gains than the exercise itself. I get in at least 8 hours of quality sleep every night, more on weekends, sometimes ading the process with the addition of melatonin tablets (1-3g). As a natural athlete I cannot afford to lose sleep as my androgens are so heavily depend on it. If I didn't slept well, I skip that day's exercise to prevent possible injuries.

Sex
Nothing spikes cortisol as much as heavy exercise does, so when I am not working out, I actively try to reduce my cortisol level as much as I can. One of the most if not the most efficient method is busting a nut into a coochie. The physical proximity of another human beings kills cortisol, so even if you doesn't have an LTR, plates or whatever else, at least see escorts from time to time. Going a long time without getting laid can fuck a man's mind like nothing else.

Lying
Sitting, especially with hunched back is completely unnatural for humans to do so and is very harmful over the long run. Whenever I am not standing, I try to lay down instead of sitting (in front of a computer for example).

Active recovery

Walking
I walk a lot, like 5-10 kms on average per day (it highly depends on the weather outside). I can highly recommend walking as it's isn't taxing on the body at all and also very inherent and natural for humans to do so. It doesn't burn a lot of calories but it slowly adds up over time. I also like to go hiking into the wilderness as the fresh air is not only beneficial for the body but the mind too
View attachment 1442941

Foam rolling
Foam rollers allow me to relax tension and remove all the stress from my body. Through self-myofascialrelease (SMR) it allows me to improve mobility & range of motion, prevent muscle pain, treat muscle soreness and offers injury prevention. I usually use it on rest days.

Thermal baths
I occasionally visit thermals baths (spas), where I enjoy the healing effect of thermal water. Whenever I visit one I take my time in sauna and get a Swedish massage to remove the tension from my muscles.

X. Nutrition

Spoiler

I've already made a thread detailing my diet which you can read here:
https://looksmax.org/threads/my-diet.421718/

In a nutshell I follow the carnivore diet, eating around 3 000 kcals for maintenance:
View attachment 1442934

As you can see I consume the little carbs I eat before and after I exercise. My pre workout stack:

- 160 mg caffeine
- 1 200 mg taurine
- 1 000 mg L-carnitine
- 250 mg magnesium

Finishing touches - skin tone and hair removal

Spoiler

Achieving a decent physique is one thing, making it presentable is another. I've already made a thread on how to achieve a skin rivaling that of male models:
https://looksmax.org/threads/guide-on-achieving-model-tier-skin.430153/

In short, I use caroteonoids (beta carotene and lycopene) to get a warm, orange skin tone along with occasional tanning, since darker skin gives greater contrast which gives the illusion of greater muscle definition.


The other part of presentability is body hair removal. You can also read about that in my skin thread, tl;dr hair hides definition so you definitely want to remove it if you are fairly built. My preferred method to do so is epilating. I personally own a Panasonic ES EL2A epilator device with 60 tweezers, but any one them will do be it Phillips, Braun, Remington or whatever. The only thing you should watch out for when buying one is wet usability. Epilating as a dude is a painful experience for the first few sessions, doing it wet with shampoo makes it more bearable. The more tweezers the device has, the more effective is at removing hair at the cost of being more painful.

Connor murphy did a good video on the topic of presentability:

Spoiler

PEDs

Spoiler

Although as I have explicitly stated, I've never took any PEDs and have no intention to do so either in the future, however I'm morally ambiguous on the topic and fully understand that for some they can be a lifechanger. Due this fact I am not well-versed on this topic either. If you want to pursue them I advise you to make a comprehensive research on your own.

As a starting point perhaps you could check out my bro @Lev Peshkov 's top notch guide on all things PED related:
https://looksmax.org/threads/comprehensive-roid-guide.431583/#post-7139699

Spoiler: Tagging some gymmaxxers & Kings

@TsarTsar444 @MoeZart @Tony @looksmaxxer234 @noodlelover @Bvnny. @bobby @WontStopNorwooding @astatine @copingvolcel @Chad1212 @Bitchwhipper2 @thickdickdaddy27 @Baldingman1998 @roninmaxxer @Gargantuan @delta7 @Ethereal @thecel @one job away @gamma @cloUder

You said you would make a complete beginner guide, if you could that would be amazing

 

[Weed]

Didnt read but conclusion is probably to eat a lot especially carb and protein food, thats it

 

[eduardkoopman]

Its all mostly about the face

 

[AlphaLooksmaxxer666]

martial arts is the greatest form of cardio. I agree with you on that.

 

[infini]

Was any of thisssssshit from him legit, you think @ReadBooksEveryday?

 

[Deleted member 48221]

Bookmark

 

[IAMNOTANINCEL]

this thread is worth nothing if you dont have wide clavicles and thin waist
why is this shit on botb?

 

[dantemaxxing]

<16 sets per week per muscle group is really sub par

 

[egiuh]

this has GYATT to be cap

 

[the_nextDavidLaid]

this thread is worth nothing if you dont have wide clavicles and thin waist
why is this shit on botb?

Wide clavicles are a meme lmao

 

[marek937]

Wide clavicles are a meme lmao

Bullshit

 

[the_nextDavidLaid]

Bullshit

Lmao I ain’t kidding. What matters is whole arm mass, as in: whole arm thickness so you should start arm wrestling, pull ups and just train arm mainly etc and displace the scapula that’s what makes the difference

 

[marek937]

Lmao I ain’t kidding. What matters is whole arm mass, as in: whole arm thickness so you should start arm wrestling, pull ups and just train arm mainly etc and displace the scapula that’s what makes the difference

Good advice bro im just gonna inject synthol tbh

 

[the_nextDavidLaid]

Good advice bro im just gonna inject synthol tbh

If you wanna jerk off to the whores you’ll never have you won’t dare just listen to my advice lmao

 

[marek937]

If you wanna jerk off to the whores you’ll never have you won’t dare just listen to my advice lmao

Okay david laid

 

[the_nextDavidLaid]

Okay david laid

It’s good advice but do what you want lmao

 

[changemywayz]

can beginners do ts? ppl saying this is insane intensity

 

[Cinnamonzito]

Does HGH make waist square? I think I'm losing my thin waist.