How do you plan your resistance training routine?

I read and then I try whatever makes sense. If I like it I keep going

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My question to yall is how do you go about generating your routine? Also, are there any general rules-of-thumb about what your strength should be on your main lifts(bench your bodyweight, squat 1.5x bodyweight, shite like that)?

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My routine is always built around balancing muscle groups worked, main lifts and complementing/antagonist lifts, and most importantly, rest times.

In terms of strength gains, you'll want to focus on four compound lifts to get the most of your time in the gym: bench, squat, deadlift, and overhead press. You will also want to add accessories to help with your overall goals.

If you truly want strength gains, you'll want to do a 3-4 day a week plan.

I don't like to use bodyweight for strength goals because it's a fluctuating number. You might start at 150 pounds trying to bench your body weight and then in 2 years, you're at 175 pounds and able to bench 250 pounds.

I like to think about a total of the 3 big main lifts (bench, squat, and deadlift) and then tailor that total to my bigger goals outside of strength. I'm a long distance runner, so it's not likely that I'll make it to the 1000 pound club while running 20+ miles a week. If I were thinking more about brute strength, I might go for the 1000 pound club or if I were thinking about aesthetics, I might as well. Or maybe you don't want to be big and brawny, so you shoot for the 800 pound club and cut weight.

There are so many goals to choose from and that will ultimately help generate your routine. But in terms of pure strength gains, hit those 4 compound lifts, eat a lot of protein at a caloric surplus, and rest.

Read this also

LINK

If you want to just do an app, ultimate 531

Also look up Brian alshures on YouTube.

Tnation in general is a good source of info.

But simply out, design you program for 3-4 days of lifting hitting the main compounds lifts and progressing in an intelligent manner. Hit the supplemental and accessory lifts you want and do 10-15 min of extremely hard conditioning 2-4 times a week.

On off days walk or another type of easy conditioning.

The greyskull thread lays it all out for you. If you don't want to use linear periodization like greyskull look into reverse pyramid training progression or use 531 progression.

Keep it simple, get strong on the main lifts, bust your arse when doing conditioning, eat, sleep, repeat. Simple as that.

Well lucky for you I posted about a dozen different templates and linked excel spreadsheets.

But honestly of you don't care enough to read a couple post on something...well you won't last anyways as you aren't really that interested in it. So just do what ever you want, but don't be upset if a year from now you look exactly the same.

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. Have you seen the thread? It’s massive.

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well I wrote it so....yea I have seen it.

Simple, start reading where is says what is the greyskull lp in the second post. Start scanning this section, no reason to memorize right now. Then go down to the templates labeled section 9-templates. I believe it's in the 10th post.

Pick a template and start doing it. Add 2.5lbs to all lifts but deadlift and squat if you complete atleast 3 sets of 5. Squats and deads...add 5 lbs.

If you want spreadsheets...Google phrack gslp or look here