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Started By
Message
Gimme your best workout program/template
Posted on 1/25/26 at 10:17 am
Posted on 1/25/26 at 10:17 am
Gimme what you got. Would prefer 5 day/wk, non-bro split, work everything 2 times week, allows for strength gains, hypertrophy and enough recovery for a 50 year old fricker, but open to anything. Ty
14
Posted on 1/25/26 at 10:47 am to SkierGuy
I do Push/Pull/Leg/Upper 4x a week. Works for me. Many ways to skin a cat though.
Posted on 1/25/26 at 5:11 pm to SkierGuy
quote:
strength gains, hypertrophy
Which one do you prefer?
Posted on 1/25/26 at 8:43 pm to SkierGuy
Pen and Paper Strongville.
It’s 4 days/week basically front/back split.
I love it. About to run it for about the 20th time.
It’s 4 days/week basically front/back split.
I love it. About to run it for about the 20th time.
Posted on 1/25/26 at 9:41 pm to OysterPoBoy
how does a front/back split work?
Posted on 1/25/26 at 11:22 pm to SkierGuy
Power building 2 from the BBM guys
Posted on 1/26/26 at 7:04 am to h0ll@yaboy
I’m a huge fan of the PPSA plans and have done prob 6-7 over the last couple years. About to finish Stronger than Garlic Milkshake and have really enjoyed the 3 day program on this one along with (mostly) full body days each workout. Any other PPSA plans like this one? At 46 I’m starting to prefer the 3 day and full body workouts more and more. May just run this one back but like variety.
Posted on 1/26/26 at 9:58 am to SkierGuy
Wendler's original 5-3-1 template with isolation movements mixed in.
I may do a Wendler/Greyskull LCI hybrid program after Mardi Gras.
I may do a Wendler/Greyskull LCI hybrid program after Mardi Gras.
Posted on 1/26/26 at 11:08 am to The Easter Bunny
quote:
how does a front/back split work?
It's basically push/pull with squats on push days and deadlift on pull days.
Posted on 1/26/26 at 11:21 am to SkierGuy
Everyone is different. You have to experiment and find:
A. What works best for you
B. Something you like and enjoy (to keep you consistent and involved)
I don’t give a shite if it’s CrossFit if you like it and it works for you then do it. Results are what matter not any specific plans.
Find any plan or discipline you like and do it with intensity and consistency and you will absolutely better yourself I don’t care how shitty your genetics are.
A. What works best for you
B. Something you like and enjoy (to keep you consistent and involved)
I don’t give a shite if it’s CrossFit if you like it and it works for you then do it. Results are what matter not any specific plans.
Find any plan or discipline you like and do it with intensity and consistency and you will absolutely better yourself I don’t care how shitty your genetics are.
Posted on 1/26/26 at 11:45 am to SkierGuy
Bumstead's 5 day workout
I just started Juggernaut powerlifting program last week. Wanted something with max percentages to track progress. Month 1 is volume based.
I just started Juggernaut powerlifting program last week. Wanted something with max percentages to track progress. Month 1 is volume based.
This post was edited on 1/26/26 at 11:47 am
Posted on 1/26/26 at 11:46 am to SkierGuy
I run Oak Tree by Pen and Paper Strength App multiple times a year usually. You can run it as a 3,4,5 or 6 day split. Although with the intensity on percentages I would recommend as a 4 day max IMO.
Hits the big lifts every day, lot of solid accessory work and carries. You will put on muscle and strength on this plan
Hits the big lifts every day, lot of solid accessory work and carries. You will put on muscle and strength on this plan
Posted on 1/28/26 at 4:08 pm to SkierGuy
Ain't nothing wrong with bro splits.
No way I can hit each body part 2x a week.
Just go and be consistent. Program is not that important.
No way I can hit each body part 2x a week.
Just go and be consistent. Program is not that important.
Posted on 1/28/26 at 4:50 pm to SkierGuy
This is what I started at the beginning of the year. I’m 42 with kids. Trying to lose 10 pounds while maintaining my current strength. My focus this year is on not going overboard and causing any injury. Boring consistency.
Monday - squat, lower body and abs/core.
Tuesday - 45 minutes of zone two
Wednesday - bench press and upper body
Thursday - 35 minutes of somewhat higher intensity zone two
Friday - dead lift, posterior chain, and thoracic work
Saturday – bodybuilding day, mostly upper body with high volume, ending with a high intensity circuit (NOT crazy CrossFit WOD style, leave 10 to 15% in the tank)
Sunday – rest day
Monday - squat, lower body and abs/core.
Tuesday - 45 minutes of zone two
Wednesday - bench press and upper body
Thursday - 35 minutes of somewhat higher intensity zone two
Friday - dead lift, posterior chain, and thoracic work
Saturday – bodybuilding day, mostly upper body with high volume, ending with a high intensity circuit (NOT crazy CrossFit WOD style, leave 10 to 15% in the tank)
Sunday – rest day
This post was edited on 1/28/26 at 4:55 pm
Posted on 1/28/26 at 6:55 pm to SkierGuy
It’s the one you do consistently
Posted on 1/28/26 at 8:57 pm to SkierGuy
Jacked Up Joker is my favorite PPSA program. 5 day plan. One week it's squat/back/bi's 3 days and chest/shoulder/tri's 2 days with shrugs every day. The next week it flips. It rotates between db shrugs and barbell weekly too.
Posted on 1/28/26 at 9:10 pm to SkierGuy
Bro what are your stats, your goals and your training history? Everyone is just throwing shite out without any info
And like vette said, nothing wrong with bro splits if done correctly.
But you should prioritize something, so what’s the goal
And like vette said, nothing wrong with bro splits if done correctly.
But you should prioritize something, so what’s the goal
Posted on 1/29/26 at 8:32 am to OysterPoBoy
quote:The Goat program
Strongville
Posted on 1/29/26 at 9:30 am to lsu777
I have found since turning 50 the Richard Simmons videos check all of the important boxes for me.
Posted on 1/29/26 at 9:47 am to SkierGuy
M, W, F - jump on/off boxes followed by a sauna
T, Th, Sat - 15 minutes on treadmill followed by red light therapy
Sun - recovery
T, Th, Sat - 15 minutes on treadmill followed by red light therapy
Sun - recovery
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