Workout Routines

Low Budget

DGN Staff
Staff member
Post your workout routines here.

I do a 4 day Split. Monday (Upper) / Tuesday (Lower) / Wednesday (REST) / Thursday (Upper) / Friday (Lower) / Saturday (REST) / Sunday (REST)

Monday - Upper Body A

Bench Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Rows
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Incline Dumbbell Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Lat Pull-Downs
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Lateral Raises
2 sets of 10-12 reps.
1 minute rest between sets.

Triceps Press-Downs
2 sets of 10-12 reps.
1 minute rest between sets.

Dumbbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

Tuesday - Lower Body A

Romanian Deadlifts
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Leg Press
3 sets of 10-12 reps.
1-2 minutes rest between sets.

Seated Leg Curls
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Standing Calf Raises
4 sets of 6-8 reps.
1-2 minutes rest between sets.

Abs
x sets of 8-15 reps.
1 minute rest between sets.


Thursday - Upper Body B

Pull-Ups
3 sets of 6-8 reps.
2-3 minutes rest between sets

Barbell Shoulder Press
3 sets of 6-8 reps.
2-3 minutes rest between sets.

Seated Cable Row
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Dumbbell Bench Press
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Dumbbell Flyes
2 sets of 10-12 reps.
1 minute rest between sets.

Barbell Curls
2 sets of 10-12 reps.
1 minute rest between sets.

Skull Crushers
2 sets of 10-12 reps.
1 minute rest between sets.

Friday - Lower Body B

Squats
3 sets of 6-8 reps.
2-3 minutes rest between sets

Split Squats
3 sets of 8-10 reps.
1-2 minutes rest between sets.

Laying Leg Curls
3 sets of 10-12 reps.
1-2 minutes rest between sets.

Seated Calf Raises
4 sets of 10-12 reps.
1-2 minutes rest between sets.

Abs
x sets of 8-15 reps.
1 minute rest between sets.
 
Last edited:

Mizz

DARKLY Fiend
Doing this currently:
OUcEY.png


or

Started off with bodyweight stuff this summer though, so I could workout at home
https://www.reddit.com/r/bodyweightfitness/wiki/kb/recommended_routine
 

Low Budget

DGN Staff
Staff member
I want to try Mike Chang's Six Pack Shortcut routine. :coffeethink:
I need a change, been doing the same shit for too long.
 

Steve

TD Admin | Bacon
For the next 6 months I am doing a beginners strength training program dedicated to enhancing my functional strength and remastering the compound lifts. Most body builders and personal trainers will tell you the same thing: start with strength gains and build a strong base - before focusing on aesthetics. In short: you will never look like Arnold in his glory days by doing 20lb curls.

This program may look incredibly simple, and it is. 3 lifts, 3 times a week(+vanity lifts). However each day it leaves you begging for death - and you will see and notice strength gains every gym session for the first 3-4 months.

Starting Strength:

Week 1: AxBxAxx
Week 2: BxAxBxx

Workouts A and B alternate on 3 non-consecutive days per week. I do abs and cardio on off days
Each session I add 5lbs each lift, except deadlifts which I add 10lbs each session

Workout A
3x5 Squat
3x5 Press
1x5 Deadlift / 5x3 Power Cleans (Alternating)
+2x8 Dips
Workout B
3x5 Squat
3x5 Bench Press
3x10 Back Extensions
Chin-Ups: 3 sets to failure or add weight if completing more than 15 reps
+2x8 Barbell curls

(NOTE: Those work outs are not including warm up sets)


My goal is to be able to: Bench 1xBodyWeight, Military Press .75xBW, Squat 1.25xBW, and Deadlift 1.5xBW by the end of march. At which point I will begin a routine more akin to Low Budgets.
 

47

TD Admin, Chicken Licker, Top Shelf Sleeper
47's routine:

Monday:
:47fap:
Tuesday:
:47fap:
Wednesday:
:47fap:
Thursday:
:47fap:
Friday:
:47fap:
Saturday:
:47fap:
Sunday:
:47fap:

100 times every single day!

And no heat i the winter and no ac in the summer, for mental toughness.
 
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