Send ur gym schedule

[Ben07]

Just got a new schedule by my coach but how is urs put?

 

[Ben07]

Mine is so ass Just check day 1...

 

[Ben07]

@Clone @pompompurino @Slicer Yall are the only ones ik that gym

 

[Incognito]

I’m not really a fan of strict schedules, to be honest. I prefer just going to the gym and hitting something today, then doing something different tomorrow. If I have an injury one day, I can easily adjust my routine. The only time I’d follow a set schedule is if I’m focusing on a specific muscle group or training for strength.

 

[alan777]

My routine is in my mind because I don't know how to use excel

 

[alan777]

Yours seems good for combination of strength and hypertrophy

 

[Snowskinned]

Tbh, your coach seems retarded

Cba counting the amount of sets per day and per muscle, but that shit is so much more complicated than it should be

Scientifically, you need just 4 GOOD sets per week per muscle to see growth. Ofc, you won't be able to always do them perfect, so maybe add a few more. But JFL at 3947981284 sets per day

 

[pompompurino]

monday - pull day (back + bi), wednesday - leg day, saturday - push day (shoulders, tris, chest), sunday - leg day
i’m planning on adding another leg day on friday, idk if ur asking for my exact exercises too so that’s just my set schedule i have

 

[TheLookInYourEyes]

A: Rest day
B: Relaxation
x off

ABxABxx

 

[Clone]

@Clone @pompompurino @Slicer Yall are the only ones ik that gym

I'll send In a minute

 

[Clone]

Any minute...now

 

[Ben07]

Yours seems good for combination of strength and hypertrophy

ye im powerbuilding

 

[sigma]

i have no gym schedule i go when i feel like it and do whatever exercises i feel like

 

[Whitepill]

Can someone translate? I don’t speak Slave

 

[Clone]

Pretty simple
I use pull up bar and resistance bands and weighted backpack, weight vest coming soon


Chest & Back

Push-ups with Variation:

Standard Push-ups: 3 sets of 10-15 reps
Decline Push-ups (feet elevated): 2 sets of 10-12 reps

Dumbbell Bench Press (or Floor Press):

3 sets of 8-12 reps

Pull-Ups or Assisted Pull-Ups:

3 sets to failure (use a resistance band for assistance if needed)

Bent-Over Dumbbell Rows:

3 sets of 8-12 reps each side

Chest Flys with Resistance Bands:

3 sets of 10-15 reps

Inverted Rows (using a table or any low bar):

3 sets to failure



Legs & Shoulders

Bodyweight Squats or Weighted Squats (using a backpack):

4 sets of 12-15 reps

Dumbbell Shoulder Press (seated or standing):

3 sets of 8-12 reps

Bulgarian Split Squats:

3 sets of 8-10 reps each leg

Lateral Raises (using resistance bands or light dumbbells):

3 sets of 10-15 reps

Calf Raises (single-leg or double-leg):

3 sets of 12-15 reps

Pike Push-Ups or Handstand Push-Ups (against a wall):

3 sets of 6-10 reps

 

[Clone]

That's only for now because strength declined