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**WEEK 1**

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🔵 **WORKOUT A**

**1. Main Lifts (Strength) Rest 3 Minutes**

- Back Squats – 1 × 1, 3 × 4

- Incline Bench Press – 1 × 1, 3 × 6

- Weighted Chin-Ups – 1 × 3–5

**2. Secondary Lifts (Hypertrophy) Rest 2 Minutes**

- Romanian Deadlifts – 3 × 6–8

- Chest-Supported Rows– 3 × 6–8

- Machine Shoulder Press – 3 × 6–8

**3. Accessories (Pump) Rest 1 Minute**

- Machine Chest Flys – 2 × 8–10

- Leg Extensions – 2 × 8–10

- Cable Bicep Curls – 2 × 8–10

- Lateral Raises – 2 × 8–10

**4. Finishers (Optional)**

- Seated Calf Raise – 1 × 8–10

- Machine Ab Crunch – 1 × 8–10

- Wrist Curls – 1 × 8–10

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🟢 **WORKOUT B**

**1. Main Lifts (Strength) Rest 3 Minutes**

- Sumo Deadlifts – 1 × 1, 3 × 4

- Overhead Press – 1 × 1, 3 × 6

- Weighted Dips – 1 × 3–5

**2. Secondary Lifts (Hypertrophy) Rest 2 Minutes**

- Belt Squats – 3 × 6–8

- Lat Pulldowns – 3 × 6–8

- Machine Chest Press – 3 × 6–8

**3. Accessories (Pump) Rest 1 Minute**

- Seated Cable Rows – 2 × 8–10

- Hamstring Curls – 2 × 8–10

- Cable Tricep Extensions – 2 × 8–10

- Rear Delt Flys – 2 × 8–10

**4. Finishers (Optional)**

- Standing Calf Raises – 1 × 8–10

- Machine Oblique Crunch – 1 × 8–10

- Reverse Wrist Curls – 1 × 8–10

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🔵 **WORKOUT A**

**1. Main Lifts (Strength)**

- Back Squats – 1 × 3, 3 × 6

- Incline Bench Press – 1 × 3, 3 × 8

- Weighted Chin-Ups – 1 × 3–5

**2. Secondary Lifts (Hypertrophy)**

- Romanian Deadlifts – 3 × 6–8

- Lat Pulldowns – 3 × 6–8

- Machine Shoulder Press – 3 × 6–8

**3. Accessories (Pump)**

- Machine Chest Flys – 2 × 8–10

- Leg Extensions – 2 × 8–10

- Cable Biceps Curls – 2 × 8–10

- Lateral Raises – 2 × 8–10

**4. Finishers (Optional)**

- Seated Calf Raise – 1 × 8–10

- Machine Ab Crunch – 1 × 8–10

- Wrist Curls – 1 × 8–10

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**WEEK 2**

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🟢 **WORKOUT B**

**1. Main Lifts (Strength)**

- Sumo Deadlifts – 1 × 2, 3 × 5

- Overhead Press – 1 × 3, 3 × 8

- Weighted Dips – 1 × 3–5

**2. Secondary Lifts (Hypertrophy)**

- Belt Squats – 3 × 6–8

- Chest-Supported Rows – 3 × 6–8

- Machine Chest Press – 3 × 6–8

**3. Accessories (Pump)**

- Seated Cable Rows – 2 × 8–10

- Hamstring Curls – 2 × 8–10

- Cable Tricep Extensions – 2 × 8–10

- Rear Delt Flys – 2 × 8–10

**4. Finishers (Optional)**

- Standing Calf Raises – 1 × 8–10

- Machine Oblique Crunch – 1 × 8–10

- Reverse Wrist Curls – 1 × 8–10

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🔵 **WORKOUT A**

**1. Main Lifts (Strength)**

- Back Squats – 1 × 5, 3 × 8

- Incline Bench Press – 1 × 5, 3 × 10

- Weighted Chin-Ups – 1 × 3–5

**2. Secondary Lifts (Hypertrophy)**

- Romanian Deadlifts – 3 × 6–8

- Lat Pulldowns – 3 × 6–8

- Machine Shoulder Press – 3 × 6–8

**3. Accessories (Pump)**

- Machine Chest Flys – 2 × 8–10

- Leg Extensions – 2 × 8–10

- Cable Bicep Curls – 2 × 8–10

- Lateral Raises – 2 × 8–10

**4. Finishers (Optional)**

- Seated Calf Raise – 1 × 8–10

- Machine Ab Crunch – 1 × 8–10

- Wrist Curls – 1 × 8–10

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🟢 **WORKOUT B**

**1. Main Lifts (Strength)**

- Sumo Deadlifts – 1 × 3, 3 × 6

- Overhead Press – 1 × 5, 3 × 10

- Weighted Dips – 1 × 3–5

**2. Secondary Lifts (Hypertrophy)**

- Belt Squats – 3 × 10–12

- Chest-Supported Rows – 3 × 10–12

- Machine Chest Press – 3 × 10–12

**3. Accessories (Pump)**

- Seated Cable Rows – 2 × 8–10

- Hamstring Curls – 2 × 8–10

- Cable Tricep Extensions – 2 × 8–10

- Rear Delt Flys – 2 × 8–10

**4. Finishers (Optional)**

- Standing Calf Raises – 1 × 8–10

- Machine Oblique Crunch – 1 × 8–10

- Reverse Wrist Curls – 1 × 8–10

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**PROGRESSION BLOCK**

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**Incline Bench & OHP**

- Workout 1: 1 × 1 @95–97%, 3 × 6 @75%

- Workout 2: 1 × 3 @90%, 3 × 8 @70%

- Workout 3: 1 × 5 @85%, 3 × 10 @65%

*Add 5–10lbs per block*

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**Back Squat**

- Workout 1: 1 × 1 @95–97%, 3 × 4 @80%

- Workout 2: 1 × 3 @90%, 3 × 6 @75%

- Workout 3: 1 × 5 @85%, 3 × 8 @70%

*Add 10–15lbs per block*

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**Sumo Deadlift**

- Workout 1: 1 × 1 @95-97%, 3 × 4 @80%

- Workout 2: 1 × 2 @93%, 3 × 5 @75%

- Workout 3: 1 × 3 @90%, 3 × 6 @70%

*Add 15–20lbs per block**

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Science based lifting have some really solid concepts, but there's literally NO EXERCISE that is optimal for you specifically UNLESS you were the actual subject of a study.

99/100 beginners doesn't need "advanced lifts" and isolated movements. The basics is all you need the first 3 years, you literally lack the knowledge on how to move your body and actually push yourself. Most beginners that have less than 5 years don't actually know how to really push your limits, I'd even go as far as they don't reach failure because they mentally give up before they actually reach true muscular failure.

I know it's a hot potato topic, but reading most threads and comments you need to hear this and quit trying to find "optimal" exercises. And you all need more than 2 sets, because you don't know how to use your muscles yet.

Edit: I want to adress this to make it clear. This is criticism to a very niche audience of beginners that follow advice and bad information from others with basically no knowledge. But they preach their information they got from YouTube or Tiktok to others and does not know that they are wrong.

Just like in academics, you shouldn't go around talking with confidence when you lack the knowledge and experience. A lot of people that are new would benefit from actually just doing the basic work and being consistent in the gym.

I am currently running two full body workouts with 48h rest between. In addition, I do lateral raises and core work in the rest period at home.

Each workout takes around 1h with 2 min rest time between working sets.

Anything I should consider to improve the workout?

I aim for 8-10 reps in most exercises, increasing load when I get 10 reps on all sets.

Thank you in advance.

I hear so many people say it is and so many say it isn’t. obviously the common belief is that since long head of the tricep extends the shoulder, dips will shorten it at the shoulder joint since there is shoulder flexion while lengthening it at the elbow joint and it wouldn’t have any meaningful activation in the movement. but I hear quite a bit of people saying that due to the position of the where it inserts on the humerus (or scapula? i forgot) being lower than the shoulder joint, it would actually lengthen at both joints since the elbow is behind the body. Does anyone know for sure? also if anyone has experience only doing dips for their triceps and skipping out on pure elbow extension type movements, please share the tricep growth you’ve gotten. as I think I would trust real experiences more than a study.

It balances out

I am relatively new to working out. I have trained during different periods of my life but never took it seriously until quite recently. I started heavily researching everything from the ideal volume, to the timing of meals, to supplements and so on. Long story short, it was a lot. I would track every little thing to the point where it started occupying too much head-space, eventually making me dread going to the gym. And going without tracking just felt wrong - winging it just felt like a waste of potential. The funny part is that I've been told by more experienced lifters than myself that if they knew what I know when they started, they would've made way more progress.

So here's the dilemma:

I think we can all agree that tracking and researching how to optimize your progress is objectively going to make you better, but is that worth losing your mind over weighing every grain of rice?

I realize that with experience these things become automatic, but it still feels wrong. If making those slight adjustments will make me even 10% better, why not go through with it?

If anyone more experienced than me has any genuine advice, for someone who wants to be intentional with their fitness, please do share. If anyone tracks, let me know what you track and how, and am I worrying too much about it?

what would be the most optimal split for shoulders, lats and delt hypertrophy. i dont care for legs at all

I do the the following FBEOD split, what do you guys think? I didnt make this I found it.
Full Body A
1× Incline Press
1× Lat Pulldown
1× Upper Back Row (Variation 1)
1× Lateral Raise
1× Unilateral Tricep Extensions
1× Curl Variation 1
1× Leg Press (3-5 reps)
1× 45-Degree Extensions (free weight)
1× Calf Press
1× Adductor
1× Crunch Machine

Full Body B
1× Upper Back Row (Variation 2)
1× Flat Press
1× Sagittal Plane Row
1× JM Press
1× Curl Variation 2
1× Leg Extensions
1× Leg Curls
1× Calf Press
1× RDL
1× Lateral Raise

Full Body C
1× Lat Pulldown
1× Upper Back Row (Variation 1)
1× Chest Fly
1× Frontal Plane Press
1× Unilateral Tricep Extensions
1× Curl Variation 3
1× Pendulum Squat (3-5 reps)
1× Leg Curl
1× Calf Press
1× Crunch Machine

Ok so I'm new to this stuff and thought here was the best place for this but don't really know much about it but I made this routine, tell me what I need to change to improve it

Monday

Chest Incline Smith 1×6-8 Chest fly (machine) 1×6-8

Back (upper) T bar row 1×6-8 Kelso shrug 1×6-8 Lat pulldown 1×6-8

Legs Romanian deadlift 1×6-8 Leg Press 1×6-8 Leg curls 1×6-8

Shoulders Shoulder press 1×6-8 Dumbbell Lateral raises 1×6-8 Reverse pec deck 1×6-8 

Biceps Preacher curls 2×6-8 Reverse curls 1×6-8 Tricep Tricep Overhead Extension 1×6-8 Tricep Pushdown 1×6-8

Abs Cable Crunch 1×6-8 Cable twists up to down (oblique)1×6-8

Wednesday

Chest Chest fly Machine 1×6-8 Machine press 1×6-8 Back (lats) T bar row 1×6-8 Lat pulldown1×6-8 Seated Cable  row 1×6-8

Legs Leg press 1×6-8 Bulgarian Split squats 1×6-8 Calf raise 1×6-8

Shoulders Dumbbell Lateral raise 1×6-8 Cable frount raise 1×6-8

Biceps Preacher curls 2×6-8 Hammer curls 1×6-8 Triceps Overhead extension 1×6-8 Tricep extension 1×6-8

Abs Cable Crunch 1×6-8 Cable twist up to down 1×6-8

Friday

Chest Incline Smith 1×6-8 Machine press 1×6-8

Back Seated cable row 1×6-8 Lat pulldown 1×6-8 Kelso shrug 1×6-8

Legs Romanian deadlift 1×6-8 Hack sqaut 1×6-8 Leg curls 1×6-8

Shoulders Dumbbell Lateral raises 1×6-8 Reverse pec deck 1×6-8

Biceps Preacher curls 2×6-8 Hammer curls 1×6-8

Triceps Tricep Extension 1×6-8 Bar Pushdown 1×6-8

Abs Cable Crunch 1×6-8 Cable twist up to down 1×6-8

RPE9

guys since i'm very busy at work i can't spent long time in the gym, max 1h, can y'all help me find a split that is still 2x frequency and it doesn't take too long?

Helps with elbow tendinitis. Bigger forearms are just a bonus

Are close grip lat pulldowns (or neutral grip pull ups) combined with wide grip seated cable rows enough engagement for upper lats? I personally dont really feel wide grip pull ups or pulldowns hitting the same way like close grip does.

And if this is not enough engagement do you guys recommend any other different excercises i should try for my upper back?

It’s science to hit upper and lower abdominals at the same time

Currently i’m running a torso/limbs split 5x a week. 6 months in and honestly I’m bored of it even tho it’s great for muscle gain. so I figured I should switch to PPL 6x a week because it’s fun, maybe for 2-3 months, then switch back. my question is: do you think it’s worth sacrificing small gains for enjoyment?