Need New Program/Routine

[Jy10871]

Been stuck in a plateau now for a few months and want to switch up my routine a bit. Looking for your fav off season routine that helped you pack on the most mass, preferably PPL type. Post selfie for creds or I’ll assume you’re small /srs

 

[Rambo]

Look at the training programs post here and gamma bomb by John Meadows is my go to late fall/winter program

 

[PCTAccount]

Get a notebook and a pen.

Now go on YouTube and google.

Everytime you want to train, try a new workout routine you found online.

Or build your own. Follow the basic principles. Train the muscles you want to grow. Train them enough. Sets, reps, volume, frequency, variety, time under tension.

Log your workouts in a notebook. Try a new machine at the gym out. Look up good exercises. Try a new warmup. Stay evolving, push hard, and find the right workout.



With that being said....

5/3/1 variation for powerlifting, also conjugate method variations...

Chris Bumstead workout split for bodybuilding is great, gold standard stuff.


So is Layne Norton PHAT

Here's Chris' split

You can always Google how to do what exercise. Focus on ROM and squeeze. Really solid split.

Day 1: Chest

Incline Barbell Bench Press: 4 sets x 8-10 reps

Flat Dumbbell Bench Press: 4 sets x 8-10 reps

Weighted Dips: 3 sets x 10-12 reps

Cable Flys: 3 sets x 12-15 reps

Push-ups: 3 sets x failure

‍

Day 2: Back

Deadlifts: 4 sets x 6-8 reps

Pull-ups: 4 sets x 8-10 reps

Bent-Over Rows: 4 sets x 8-10 reps

Lat Pulldowns: 3 sets x 10-12 reps

Seated Cable Rows: 3 sets x 12-15 reps

‍

Day 3: Rest

‍

Day 4: Legs

Squats: 4 sets x 6-8 reps

Leg Press: 4 sets x 8-10 reps

Romanian Deadlifts: 4 sets x 8-10 reps

Leg Extensions: 3 sets x 10-12 reps

Lying Leg Curls: 3 sets x 10-12 reps

Standing Calf Raises: 4 sets x 12-15 reps

‍

Day 5: Shoulders and Traps

Seated Dumbbell Shoulder Press: 4 sets x 8-10 reps

Lateral Raises: 4 sets x 10-12 reps

Bent-Over Rear Delt Flys: 4 sets x 10-12 reps

Barbell Shrugs: 4 sets x 8-10 reps

Face Pulls: 3 sets x 12-15 reps

‍

Day 6: Arms

Close-Grip Bench Press: 4 sets x 8-10 reps

Standing Barbell Curl: 4 sets x 8-10 reps

Skull Crushers: 3 sets x 10-12 reps

Hammer Curls: 3 sets x 10-12 reps

Tricep Pushdowns: 3 sets x 12-15 reps

Concentration Curls: 3 sets x 12-15 reps

‍

Day 7: Rest

 

[tinypeter]

Supposedly a cbum ppl

Push Workout 1: Chest, Shoulders, Tris (Pec Heavy)
Barbell Bench Press (incline or flat)
2 heavy sets 5-8 reps
1 back off set 10-12 reps
Dumbbell Shoulder Press
3 sets 10-12 reps
Chest Flies
3 sets 10-12 reps
Tricep Extensions (superset with flies)
4 sets 7-10 reps
Lateral Raises (rest time <1 min)
4 sets 10-12 reps
Dips (more upright to hit triceps over chest)
3 sets to failure

Pull Workout 1: Back, Bis (Upper Lat Focus)
Lat Pulldowns
2 warm-up sets
3 working sets 8-10 (drop set last set)
Bent Over Barbell Rows
2 warm-up sets
2 heavy sets 6-8 reps
1 back off set 10-12 reps
Incline Dumbbell Curls
4 sets 10-12 reps
Pull Ups
3 sets to failure
EZ Bar Curls
2 sets 8-10 reps
2 sets 40-second duration

Leg Workout 1: Glute & Hamstring Focus
Walking Lunges
3 warm-up sets bodyweight
3 working sets weighted 12-15 steps each leg
RDLs or Deadlift
2 warm-up sets
3 working sets 10-12 reps RDLs (6-8 reps if deadlift)
Hip Thrusts or Glute Kick Backs
3 sets 10-12 reps
Seated Calf Raises
6 sets 10-12 reps
Hamstring Curls (superset with last 4 sets of calf raises)
2 sets 10 reps
2 sets 40 seconds duration

Push Workout 2: Shoulders, Chest, Tris (Delt Heavy)
Close Grip Bench Press
3 sets 8-10 reps
Standing Barbell Press
3 sets 10-12 reps
Pec Deck Flies
1 set 8-10 reps
2 sets 40 seconds duration
Overhead Triceps Extension
3 sets 10-12 reps
Lateral Raises
4 sets 10-12 reps
Push Ups (superset with last 3 sets of lateral raises)
3 sets to failure

Pull Workout 2: Back, Bis (Lower Lat Focus)
Pull Ups
3 warm-up sets (while warming up for rack pulls)
Rack Pulls
3 warm-up sets
2 working sets 8-10 reps
Hammer Curls
3 sets 10-12 reps
Reverse Grip Row OR Supinated Lat Pulldown
3 sets 10-12 reps
Cable Curls
3 sets 10-12 reps
Cable Rows
2 drop sets (total of 20 reps each)
Dumbbell Curl
Run the rack to failure

Leg Workout 2: Quad Focus
Barbell Squats
3 warm-up sets
3 sets 8-12 reps
1 set 4-6 reps
Leg Press
2 sets 40 seconds duration
Leg Press Calf Raise (superset with leg press)
2 sets to failure (at least 10 reps)
Hip Adductors
4 sets 10-12 reps
Standing Calf Raises
4 sets 10-12 reps (then bounce reps to failure)
Leg Extensions
2 sets 10-12 reps
2 triple drop sets

Add rest days in where you need them.