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Drop your routine here! What do you do?

SaibasuSaibasu Posts: 114Member Member Posts: 114Member Member
Curious about what everyone's routines are. Whats your routine look like and have you had success with your routines in the past? Focusing on strength? Mass? Both?


  • sardelsasardelsa Posts: 8,826Member Member Posts: 8,826Member Member
    My routine hasn't changed much in all my 6+ years of lifting. While I am more hypertrophy based, I also aim to gain strength in my lifts overall.

    I follow a full body glute focus program, 3-4x per week. I tend to do programs designed by Bret Contreras. I've tried others but I just cannot stick to them like I do with his and I find so much success and progress with them during cuts, bulks, maintenance and even during my last two pregnancies. I started with Strong Curves and now doing a program from his new book.
  • Chef_BarbellChef_Barbell Posts: 5,549Member Member Posts: 5,549Member Member
    I do a 3-4 times a week program. Focus on the main lifts with accessories. Followed by some sort of cardio for 20-30 minutes.
  • cupcakesandproteinshakescupcakesandproteinshakes Posts: 474Member Member Posts: 474Member Member
    I do a programme from Eric helms muscle and strength training pyramids. It’s an intermediate hypertrophy template with volume guidelines and you get to pick the lifts you want to do within reason. I’m doing a 5 day split: lower upper lower push pull. I’m enjoying it.
  • quiksylver296quiksylver296 Posts: 26,137Member Member Posts: 26,137Member Member
    My powerlifting coach builds my routines for me. Currently I'm in a hypertrophy cycle doubled with a weight bulk to add some muscle. Next up is a mini-cut and a powerlifting cycle.
    edited February 6
  • cwolfman13cwolfman13 Posts: 37,599Member Member Posts: 37,599Member Member
    I have one lifting session with a trainer and a full body barbell routine I do on my own on another day. I usually only lift 2x per week. I don't really care about getting bigger or pushing or pulling a lot of weight around. I lift namely because it's important to overall fitness and health...I'm also 45 and more interested in preserving mass at this time than trying to put it on. All in all, I'd rather be out on my road bike or hitting the trails on my mountain bike...but some form of resistance training is pretty important.

    When I started back to the gym 7-8 years ago I first ran Starting Strength to get myself a good base of strength. From there I did a few different hypertrophy programs and ultimately started working with a trainer...I was eating maintenance then and put on a little mass and trimmed down a little fat as well. Now I'm just focused on maintaining muscle mass as I age. I'm already grey and bald...I don't need to be fat and weak on top of that.
  • JDMac82JDMac82 Posts: 1,901Member Member Posts: 1,901Member Member
    3 Days 60 - 75 mins lifting / 3 Days 45 - 60 mins cardio.
    Multi muscle groups worked together, 3-4 sets of 6-8 reps, core hit each lifting day 3 - 4 sets, 30 - 60 seconds rest between lifts.
  • mom23mangosmom23mangos Posts: 2,934Member Member Posts: 2,934Member Member
    Right now I'm running a Bret Contreras program called Gorgeous Glutes which is lower body only. I'm pretty quad dominant, so I wanted to change pace for a bit and see if I could build up more of the posterior chain. It's 3 days/week(M/W/F) . Every other day(T/Th/Sa) I'm running a gymnastics based body weight program that is mainly upper body/core (but some full body). One rest day. I try to swim for 20-30min several times a week and get 30-60min cardio each evening playing on the VR.

    Edit: Focus is on strength and mobility
    edited February 6
  • happysquatterhappysquatter Posts: 48Member Member Posts: 48Member Member
    Starting Strength basically - ‘graduated’ from Stronglifts 5 x 5

    3-4x a week, 3-5 movements per session
  • DancingMoosieDancingMoosie Posts: 4,775Member Member Posts: 4,775Member Member
    I do something similar to stronglifts, but full body usually 2x week. I'm changing up my #s and subbing out some lifts just to see what my body responds to.
  • hobbitses333hobbitses333 Posts: 468Member Member Posts: 468Member Member
    Lift 2x per week. 15 min cardio warm up. 3 sets of 8 to 15 reps with progressive overload as the goal. I have 2 main workouts I alternate between. Each one has a different warm up and 3 different leg, arm, and core exercises. Taking 30 to 45 second rest breaks it takes me an hour. Intense rowing and lat pull downs are too much in one workout...heh heh!

    There is a 3rd routine I throw in the mix with some step ups, at least 10 minutes, 18 inch height at 22 per min. cadence, some with 20 lb load. Then TRX, body weight, and core exercises and one arm, one leg, and kneeling paloff press. Some weeks skipping a lift day and doing something else like hiking, helping someone move, or some belly dance classes. I like a day with at least 30 minutes of intense target heart rate cardio somewhere in there. One to two rest days per week, usually after lift days.

    Loving the definition, change in shape, and very noticeable fitness level increases. I have been pumping iron for over a year and a half now. I Love it! But not all the extra showers and laundry....

    Always striving for the next personal up, dreams of a home gym where I can just wear my undies, crank the tunes, and workout. I have an elliptical, a yoga mat, some belly dance dvds, and a swiss ball I am starting to use at home now..the seeds are planted.
  • mwrfitbossmwrfitboss Posts: 76Member Member Posts: 76Member Member
    main goal is powerlifting. 6 day cycle. 2x weekly LISS cardio. going for nationals qualification again this year as my goal for my weight class of 87kg. rotate through 3 max effort days and 3 dynamic effort days.
  • i_fraser11i_fraser11 Posts: 21Member Member Posts: 21Member Member
    I follow a bodypart split which means I’m lifting 5 days, at least, per week. Usually following hypertrophy style lifting of 8-12 reps.
  • jeffrey_adjeffrey_ad Posts: 447Member, Premium Member Posts: 447Member, Premium Member
    I’m doing Madcow 5x5 on PersonalTrainingCoach app (3x week) after having done StrongLifts 5x5. I like the light squat Wednesdays as a 52-year old for recovery and the opportunity to focus a little more on bench than overhead press.
    I have cut my running, but still do Zumba 2-3 times per week and have started indoor rowing, mostly short intervals.
  • rainingribbonsrainingribbons Posts: 513Member Member Posts: 513Member Member
    Currently running Strong Curves 3-4 times a week depending on the week. I also am doing the C25K program, with Sundays, Tuesdays, and Thursday or Friday as my running days.
  • PennyP312PennyP312 Posts: 154Member Member Posts: 154Member Member
    PHUL (4 day upper lower split) plus 2 days of spinning
  • annieu613annieu613 Posts: 103Member, Premium Member Posts: 103Member, Premium Member
    I currently lift 4x/week with an upper/lower split, and run 2x/week. I finally set up my basement gym and have a bench, pull up bar, resistance bands, barbell/plate set, and dumbbell set, so I can do full lifting workouts at home! I'm also trying to add some deep stretching/yoga work into my routine.
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