Rate my Customized gymcel split

[Bonesbonesbonesbone]

Week1

Monday- Workout A	Tuesday/rest	Wednesday/Workout B	Thursday/Rest	Friday/Workout A	Saturday/Arms	Sunday/Rest
1. Squat 5x5		1. Squat 5x5		1. Squat 5x5	1. Dips 3x12
2. Bench Press 5x5		2. OHP 5x5		2. Bench Press 5x5	2. Tricep Extensions 3x12
3. Rows 5x5		3. Deadlifts 1x5		3. Rows 5x5	3. Barbell Curls 3x12
4. Pull-ups 3x8		4. Lateral Raises 3x8		4. Pull-ups 3x8	4. Hammer Curls 3x12
5. Lateral Raises 3x8				5. Lateral Raises 3x8
Week 2
Monday- Workout B	Tuesday/Rest	Wednesday/Workout A	Thursday/Rest	Friday/Workout B	Saturday/Arms	Sunday/Rest
1. Squats 5x5		1. Squat 5x5		1. Squats 5x5	1. Dips 3x12
2.OHP 5x5		2. Bench Press 5x5		2. OHP 5x5	2. Tricep Extensions 3x12
3. Deadlifts 1x5		3. Rows 5x5		3. Deadlifts 1x5	3. Barbell Curls 3x12
4. Lateral Raises 3x8		4. Pull-Ups 3x8		4. Lateral Raises 3x8	4. Hammer Curls 3x12
		5. Lateral Raises 3x8

Alternate each week between Workout A and B, it's basically just a customized 5x5 strong lifts program with more fluff work for small and non-targeted muscles like the side delts and one added day dedicated to arms.

 

[StraightHeadJames]

weak HTN

 

[Bonesbonesbonesbone]

weak HTN

serious posts

 

[Deleted member 25743]

Add neck training to mog

 

[Bonesbonesbonesbone]

The heavy squat volume and intensity + deadlifts and OHP is sufficient in indirectly growing the lateral and rear neck to optimal size where it's not giving sleep Apnea.

 

[Charisma]

if you wanna malegazemaxx like a faggot this is optimal

 

[Bonesbonesbonesbone]

if you wanna malegazemaxx like a faggot this is optimal

In what way is this male gazing lol ?

 

[Deleted member 1140]

full body 5x5 SL routines arent good for an advanced lifter imo

 

[Bonesbonesbonesbone]

full body 5x5 SL routines arent good for an advanced lifter imo

Ehh, one possible theory to this (I don't know much about advanced lifter's) is that they hit a plataeu in strength/ they've reached near their genetic potential for strength so that is why they switch over to more IBBF Pro enhanced bodybuilder type of splits (bro split's, PPL, etc.)

 

[Charisma]

if you wanna malegazemaxx like a faggot this is optimal

Good for strength but for some people aesthetics and hypertrophy don’t follow strength, so you end up looking like shit while benching 315

I have an absolute mogger physique naturally and been training for 6 years, it’s all about volume and starting the workout session with a strength lift

You begin with 5x5 bench or 5x5 squat or 5x5 weighted pullups and then proceed with normal hypertrophy split

But go full borat for all I give a fuck

 

[Bonesbonesbonesbone]

Good for strength but for some people aesthetics and hypertrophy don’t follow strength, so you end up looking like shit while benching 315

I have an absolute mogger physique naturally and been training for 6 years, it’s all about volume and starting the workout session with a strength lift

You begin with 5x5 bench or 5x5 squat or 5x5 weighted pullups and then proceed with normal hypertrophy split

But go full borat for all I give a fuck

More strength = more muscle, more muscle = more asethetic.

 

[coispet]

Is this a beginner routine? I don’t think it’s easy to stay consistent on a routine like this

I use a more fun approach to lifting which helps me stay consistent and in the gym every day

Monday - Chest + Shoulder Press
Tuesday - Back + Rear Delt Flys
Wednesday - Arms + Lateral Raises
Thursday - Legs (Sometimes)
Friday - Chest + Shoulder Press
Saturday - Back + Rear Delt Flys
Sunday - Arms + Lateral Raises

It’s 7 days, you won’t have recovery issues either, plus you get to go gym everyday

Also I think the one I use is Sam Sulek’s split, it’s like an advanced Bro Split

 

[Bonesbonesbonesbone]

Is this a beginner routine? I don’t think it’s easy to stay consistent on a routine like this

I use a more fun approach to lifting which helps me stay consistent and in the gym every day

Monday - Chest + Shoulder Press
Tuesday - Back + Rear Delt Flys
Wednesday - Arms + Lateral Raises
Thursday - Legs (Sometimes)
Friday - Chest + Shoulder Press
Saturday - Back + Rear Delt Flys
Sunday - Arms + Lateral Raises

It’s 7 days, you won’t have recovery issues either, plus you get to go gym everyday

Also I think the one I use is Sam Sulek’s split, it’s like an advanced Bro Split

Looks alright, personally not enough volume for legs.

 

[coispet]

Looks alright, personally not enough volume for legs.

Yeah legs are pretty much negligent in my split, my legs tend be overdeveloped anyways from when I started lifting 3 years ago, and I’m scared my glutes will keep growing if I keep hitting legs JFL

 

[Nameless King]

Week1

Monday- Workout A	Tuesday/rest	Wednesday/Workout B	Thursday/Rest	Friday/Workout A	Saturday/Arms	Sunday/Rest
1. Squat 5x5		1. Squat 5x5		1. Squat 5x5	1. Dips 3x12
2. Bench Press 5x5		2. OHP 5x5		2. Bench Press 5x5	2. Tricep Extensions 3x12
3. Rows 5x5		3. Deadlifts 1x5		3. Rows 5x5	3. Barbell Curls 3x12
4. Pull-ups 3x8		4. Lateral Raises 3x8		4. Pull-ups 3x8	4. Hammer Curls 3x12
5. Lateral Raises 3x8				5. Lateral Raises 3x8
Week 2
Monday- Workout B	Tuesday/Rest	Wednesday/Workout A	Thursday/Rest	Friday/Workout B	Saturday/Arms	Sunday/Rest
1. Squats 5x5		1. Squat 5x5		1. Squats 5x5	1. Dips 3x12
2.OHP 5x5		2. Bench Press 5x5		2. OHP 5x5	2. Tricep Extensions 3x12
3. Deadlifts 1x5		3. Rows 5x5		3. Deadlifts 1x5	3. Barbell Curls 3x12
4. Lateral Raises 3x8		4. Pull-Ups 3x8		4. Lateral Raises 3x8	4. Hammer Curls 3x12
		5. Lateral Raises 3x8

Alternate each week between Workout A and B, it's basically just a customized 5x5 strong lifts program with more fluff work for small and non-targeted muscles like the side delts and one added day dedicated to arms.

squats, rows, deadlifts and OHP on the same day is definitely sun optimal

way too fatiguing, you won’t be able to stimulate ur muscle as well by the end of the workout, spread those out between days

 

[Bonesbonesbonesbone]

Yeah legs are pretty much negligent in my split, my legs tend be overdeveloped anyways from when I started lifting 3 years ago, and I’m scared my glutes will keep growing if I keep hitting legs JFL

Ehh, lower body excerises are a carry over for upper body gains, so you need equal amount of volume for legs and uppee body.

 

[Gerardwayfan]

you could play around with the rep range more if you want to squat so frequently, if u go for three days a wek in a row for heavy 5x5 squats you will break one day. maybe add a lighter squeezing day

mirin the lateral raise spamming

 

[Bonesbonesbonesbone]

you could play around with the rep range more if you want to squat so frequently, if u go for three days a wek in a row for heavy 5x5 squats you will break one day. maybe add a lighter squeezing day

mirin the lateral raise spamming

Ehhh im figuring out a new program now.

 

[Bonesbonesbonesbone]

you could play around with the rep range more if you want to squat so frequently, if u go for three days a wek in a row for heavy 5x5 squats you will break one day. maybe add a lighter squeezing day

mirin the lateral raise spamming

Actually you know what, ill just do a 6x week Push Pull Leg split with focus days.

 

[szolliontaraelis]

5x5 is a retarded program. I saw a kid that barely has 40cm arms bench 140kg. Looks stupid af tbh.