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  1. Full Body workout for novices with no Squats or deadlift

    For recreational lifters


    I have an injury and I was doing full body 3 days a week, I will not be able to squat or dead for quite some time so I came out with this routine for the meanwhile. Any...
  2. I have no squat rack, the bulgarian split squats...

    I have no squat rack, the bulgarian split squats can be done with DB
  3. Full body workout for novices with no Squats. Is it possible make gains?

    Workout A

    Incline Bench press 3x5
    Weighted chin ups 3x5
    Bulgarian split squats 3x8
    Incline DB curls 3x8
    Tricep pushdowns 2x10
    Hyperextensions 2x10
  4. Because of the limitation of my gym, I came out...

    Because of the limitation of my gym, I came out with this 5x5 novice program, reading the variations of Jason Blaha, Alex from Alpha destiny and shockinglifts.
    Is it good for a novice lifter, please...
  5. Replies
    10
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    6,386

    how about upper lower full body

    how about
    upper
    lower
    full body
  6. Replies
    12
    Views
    2,552

    As long as you hit your muscles 2 times a week 3...

    As long as you hit your muscles 2 times a week
    3 day a week routine:
    upper
    lower
    fullbody

    4 day a week:
    upper
    lower
    rest
  7. Upper: ⁃ Bench Press or Incline bench: 3 sets...

    Upper:
    ⁃ Bench Press or Incline bench: 3 sets of 4-6 reps
    ⁃ Weighted Chin Ups or Pull Ups: 3 sets of 4-6 reps
    ⁃ Barbell Shoulder Press: 3 sets of 4 - 6 reps
    ⁃ Barbell Curls: 2 sets of 6 -8 reps...
  8. Eating around maintenance weekly, not really...

    Eating around maintenance weekly, not really wanna add much weight, I wanna get at the very most at 175 pounds, right now I am at 167. The days I train I eat around 2800 up to 3000 calories and the...
  9. Workout program for novice/advanced beginner

    Workout sample for begginers help and suggestions please , is it a cool workout? How would you ser it up?

    Upper:
    ⁃ Bench Press or Incline bench: 3 sets of 4-6 reps
    ⁃ Weighted Chin Ups or...
  10. Monday: Upper heavy lifting Wednesday: Lower...

    Monday: Upper heavy lifting
    Wednesday: Lower heavy lifting
    Friday: Full Body Pump training
  11. Replies
    4
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    1,303

    I have made a little modification to the Jason...

    I have made a little modification to the Jason Blaha Ice cream 5x5, hope it helps, and also, what do you guys think, is it still solid?

    Workout A
    squat 5 sets of 5
    bench press 5 sets of 5
    DB...
  12. Thanks for answering bro. Both are three days a...

    Thanks for answering bro.
    Both are three days a week program alternating between workouts, witch means one week I do 2 days of a lower body and 1 day on the upper body, not really making that much...
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    5x5 variation opinions

    Because of the limitation of my gym, I came out with this 5x5 novice program, reading the variations of Jason Blaha, Alex from Alpha destiny and shockinglifts.
    Is it good for a novice lifter,...
  14. Is this a good novice program or should I change it for a full body 5x5

    3 days a week A B split:

    Workout A Upper Body
    Bench Press 5 sets of 5 reps
    Weighted Chins 5 sets of 5 reps
    Seated DB Shoulder Press 3 sets of 8 reps
    Cable Rows 3 sets of 8 reps...
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    605

    5x5 jason blaha help

    Hi, I have a question because in my gym there aren't too many Olympic barbels:


    In workout A: can I switch barbell rows for single arm dumbell rows. if yes should I keep the 5x5 or is better to...
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