What’s your strength training routine look like?

It's created by my powerlifting coach. 3x week is a mix of SBD, the other two days are more accessory-ish.

Full body 3 days. Cardio 3 days. Rest 1 day.

Mon: Heavy 5x5
Wed: Light 3x12 (unilateral)
Fri: Medium 4x8
Squat, BP, Row, RDL, DL, Hip Thrust, Core-specific, Abduction

Tues, Thurs, Sun: Cardio (body weight circuits/tennis/elliptical/walk/run...)

Sat: Rest

I did the above program last month to see what kind of training I liked best. The volume was similar on each day (light day was bilateral barbell too). I added 5 pounds each week. I found that I liked heavy and medium days best. This month I am changing the light day to be single arm and single leg movements mostly with dumbbells. I am also including the Turkish Get Up for the Core-specific. Volume is a fraction of heavy and medium days but it doesn’t mean it’s easier.

The lifting days didn’t give me amazing power or endurance but I did get a push. I felt some strength, but nothing like the SL5x5-super-hero-power. A little more endurance too but nothing to brag about. My method was a continuous pace—not explosive or slow.

I do full body twice a week, very similar to stronglifts 5x5:
Squat 5x5
Bench 5x5
OHP 5x5
Deadlifts (stronglifts says 1x5, I do 3x4-5 or 4x4)
Pullups(instead of rows)
Hip thrusts (not in stronglifts)

I'm following a template in the Glute Lab book and I'm doing a Daily Undulating Periodization (DUP) program where I change out 2 focus lifts every 4-6 weeks. Right now my focus lifts are deadlifts and military presses (last month was hip thrusts/bench press). So I do 3 total body days with deads and MP's always at the start of the workout, with varying weight/rep schemes and focusing on increasing weight/reps with those and eventually looking to achieve personal bests with those at the end of the phase. I then always include a form of squat or lunge, hip thrust, chin up and/or back compound exercise, bench press, hamstring and/or other glute accessory exercise and an upper body and/or calf accessory work. These exercises vary depending on the day, but I make sure to include the other main compound lifts to maintain those (squats, hip thrusts, lunges, bench presses, chin ups). I do about 7-8 exercises per session.

I lift 5 days a week: upper, lower, rest, pull, legs, push, rest. From meso to meso I mostly keep my key lifts, squat, CDLs and bench, which I use primarily to increase strength, so lower reps, heavier weight. Everything else is for hypertrophy. I tweak the other exercises depending on what I want to focus on. This meso I'm focusing on biceps, for example, so I tend to have an extra set of biceps on appropriate days.

I have a terrible right knee (we're talking garbage) and, unfortunately, not a great back. But I enjoy lifting and do what I can do.

I have a Total Gym (I like it for warmups and for assisted pistol squats -- it's also great for assisted pullups and arm work), Adjustable dumbbells, a Nike type of portable bench, heavy KBs, a Power Tower, a Plyo Box and heavy ropes.

I'm currently doing a full body workout 2X a week. Lots of pushups using the Plyo Box (with feet elevated), Slam balls (up to 40 lbs), step ups with up to around 50 lbs (onto the Plyo Box), lots of wide, weighted lunges, assisted pistol squats, box jumps and whatever else I feel like doing. Oh, and also love bridges with the feet on the Plyo Box. I'm finding I don't use the Power Tower as much as I expected yet -- mostly for dips and ab work right now more than pullups. Right now I'm mostly using the portable bench for pressups/shoulder work. You can lift the back for seated presses.

I want to put a ring in for TRX, gymnastic rings and an Endless Rope (my favorite for both shoulders and cardio at the same time).

Waiting on my rack to come in before restarting my 5x5 program, progressing weight.
M: Squat, Bench, Row : all 5x5
W: Squat, OH Press, Deadlift : S and O 5x5, DL 1x5
F: Squat, Bench, Row : all 5 x 5
T/W: cardio, 40 recumbent bike
S/S: rest
* looking at potentially adding accessory exercises like planks, hanging knees, bicep curls, chin ups.

ninerbuff wrote: »

I train everyday of the week, but no more than 30-45 mins max.

M-shoulders
T- chest
W- back
Th- biceps
F- triceps
S- quads
S- hamstrings

Abs daily (10min) and cardio (depending if I'm working or not) 90 mins to 180 mins per day

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

is that what the kids call a bro split? im new to this

anna_lowe wrote: »

ninerbuff wrote: »

I train everyday of the week, but no more than 30-45 mins max.

M-shoulders
T- chest
W- back
Th- biceps
F- triceps
S- quads
S- hamstrings

Abs daily (10min) and cardio (depending if I'm working or not) 90 mins to 180 mins per day

A.C.E. Certified Personal and Group Fitness Trainer
IDEA Fitness member
Kickboxing Certified Instructor
Been in fitness for 30 years and have studied kinesiology and nutrition

is that what the kids call a bro split? im new to this

Yes... that's a type of bro split.

I change my routine every 10-12 weeks, but for now I[m doing upper body 3x a week, and love body / abs 2x a week. With some form of Cardio 5x a wk. (30min)

Trying to be creative and optimistic during corona lockdown without going broke building a complete fitness center at home lolz

Lately multiple days a week 60 push ups, 60 squats, 30 crunches, en 30 side crunches per side

Recently bought rings and coming time figuring out how to build that into workouts

That's besides things like kickboxing (from home), (indoor) cycling, and jumprope

I run a 6 day Push, Pull, Legs split with slightly more pull volume as discussed with my PT. It's designed to continuously prevent my previous should issues, so i do run corrective exercises.

And i start off the days with 10-12 minutes of cardio.