Who /PPL/ here?
Post routines, get feedbacks, share tips, questions, etc.
I'm doing PPLPPLx and I was wondering if it would be a good idea or counter-productive to alternate between different accessory exercises between the first and second session of the week? Example, monday doing dips and rope pulldowns, then tuesday doing decline bench and skullcrushers; tuesday doing chin-ups and friday doing lat pulldowns, wed doing standing calf raises and saturday doing seated. Is that stupid, will it just slow down progress?
I basically do it, but work shoulders on leg day?
I do PPLXPPL
But do volume one push
Then strength back then volume legs
Then strength next push and volume back then strength legs
Works bretty good Bros
I also am a fraud so there's that
Upper/lower periodized blows PPL out of the water
>>34950422
That is what I do to keep lifts up.
I will do squats on 1 day then front squats on 2 day. 1 Bench then 2 close grip bench. 1 Deadlift then 2 Straight leg deadlift.
>>34951006
Can you explain further please?
>>34950995
decent idea even for fraud
>>34950422
your format is OK, so long as you have a little bit of variation, but a lot of people take PPL to be PxPxLxx which is a shit idea
If you're doing something like this then you have to basically do heavy/light, vary exercises, or something along those lines so you can make better progress
>>34950422
why isn't The Press in that picture? it's superior to the bench press
I like the idea of PPL, but only want to go to the gym 4 times a week.
Could I do Push/Pull and add Squats to Push? What sort of routine would you recommend?
ABxABxx
>>34951253
yeah that's a good idea, I did something fairly similar (sometimes with an athletics C day on the weekend to break up the monotony). Base your A day off squats, bench, shoulders, and triceps, then base B off deadlifts, rows, chins, minor accessories, and core
>>34951253
PPL then your 4th day for areas that are lagging or else use it for full body
>>34951253
PPxLUpperbodyxx
>>34950995
>tfw I do LPPL
>tfw have strength day and volume day
>tfw our splits are very similar
>tfw not a fraud
why did you go and give me hope? why did you have to go and break my heart? why type that last line? WTF BRO!
>>34950794
/same/
true musrard race
>>34951253
then classic push/pull is for you
1) upper body pushing and squat (variation) + calves
2) upper body pulling and deadlift (variation) + abs
push/pull/x/push/pull/x/x
>>34951272
still 2 low freq only to do lagging parts
>>34951284
maybe even this, but not "that" routine which is slowly becoming a new meme
>>34950794
>>34951300
oh shit, same. I follow that routine which you just do ABCxABCx, feel bretty gud. What are your weekly schedules brethrens?
>>34951253
PPL+FB
>>34950422
Seeing as muscles can't push but only pull PPL is actually Pull/Pull/Pull
>>34950794
Why not with chest? Makes more sense to me
>>34950995
CAn you elaborate on this please?
legitimately interested
>>34951805
Sttrength day 3x5 with more weight
Volume days 3x12 with less weight
push:
bench
OHP
dips
tri. exts.
lateral side raises
pull:
Deadlift
row
pullup
curls
facepulls
legs&abs
squat
leg curl
calf raise
abs
front squat
is this ok?
>>34950422
Upperbody strenght
Lowerbody strenght(squats)
rest
push
pull
lowerbody (deadlift)
rest
Anyone else tried this?
>>34953933
You're going to squat twice in one day?
wew lad
>>34953976
i was planning on doing heavy back squats and then lighter higher volume front squats
should i replace the front squats with something else?
i feel like it'd look nice to have 5 exercises for each day
>>34951788
Chest the goes with triceps better imho
>>34953982
Bulgarian split squats, any lunge-variation (walking, reverse etc), maybe even leg press.
Front squats are pretty unconvenient for many reps as your core/upper back will probably give out from exhaustion before your legs do.
>>34953982
If you REALLY want that extra exercise, then I'd go with quad extensions - they're kind of underrated imo.
otherwise, listen to this guy >>34954008
>>34950422
I think deadlifts should go on leg day, not pull day.
If you do it on pull day, you will have a leg day right before or after (regardless of how you organize the days). Your legs and hips muscles will still be recovering, and your progression will be tampered.
But most PPL routines don't have deadlifts anyways, so...
>>34951757
Seconding this one. Solid routine.
>>34954022
This. Many pple drop deadlift, becouse it fucks your recovery for PPLxPPL
>>34954022
Just do Pull Push Legs, atleast you have a day of rest between your deadlifts and squats
do push pull routine with legs on push days
push:
squat
bench
ohp
triceps
pull:
dl (vary between heavy rows or dl every other workout)
chin-ups
biceps
started slacking on my abdominals but they would usually be on push days
>>34954034
Let's name pull A and push B
ABLABLx
You're doing A after L
If you do it
ABLBAL
You're doing A before L
If you try
ABLxABL
Seems perfect.
Until you add the next week
ABLxABLABLxABL
You're doing A right after L
There's no escape.
Deadlifts should go on leg day on a PPL.
Besides, it's mostly a hip extensors exercise. Having it on leg day fits better.
>>34954031
>>34954022
I think the best way to incorporate it into PPL is to do:
Legs1/Push1/Pull1/Legs2/Push2/Pull2/rest
and put it on Pull2. That way legs and deadlift overlap less as you have Pushday between Legs2 and Pull2 as well as a rest-day between Pull2 and Legs1 comes again. But deadlift in almost any kind of split program becomes a nuisance in some way. This way you also avoid doing push-day with sore lats.
>>34954067
Yeah this is definitely the best way to do it.
>>34950422
>Push Pull Legs
>>34951766
We all know it actually stands for concentric/excentric
I used to. My shoulders didn't like being worked after chest so I changed it to a 4 day routine:
Horisontal push/pull
>chest and rows
Legs
Vertical push/pull
>shoulders and lats
Arms
Just done 3 days so far and the pump is insane. Gonna do this for a few months and see what happens.
>>34951757
The hell is with these low set numbers?
This would take me about an hour to do.
>>34954390
this is the best program for me from experience
the order you do the workouts in makes a difference
I do PL
Bench, Press™ and certain DB alternatives of them + Squats on Push
Deadlifts, Rows, Pull-ups (with and without weight) and hamstring, biceps and grip accessories on Pull
Why do I never see dips in PPL routines?
>>34950422
yep, doing push/pull/legs
I've been trying to do minimal lifts and instead focusing on exhaustion for each lift. Trying to finish my workouts in 45 minutes.
push:
Slight decline bench
DB incline press
OHP
Tri extension
pull:
weighted pull ups
DB row
DB curl
BB curl
leg:
Squats
Deadlifts
abs
>>34954008
I did lunges today and it was pretty nice. Thanks.
>>34950422
>not incorporating legs with push
>>34954022
Would it be ok to put deadlifts on pull day if you alternate between volume and intensity so that you're never doing heavy squats following heavy deadlifts or high volume squats following high volume deadlifts?
>>34951766
Muscles can't push but you certainly can.
>>34955193
Deadlifts is a push exercise debate me
>>34955239
bait
>>34955263
but you are pushing your core against your legs tho. If you think it's a pull exercise you might get the wrong queues and snap your shit up.
Thoughts on this ppl peeps?
>>34955239
if we put it on push day we still run into the problem of deadlifting and squatting on subsequent days. That's why I was wondering what if you do PPLxPPL but have one day dedicated to volume and another on intensity so on your first pull day you could do high intensity, low volume deadlifts followed by low intensity, high volume squats on the next legs day. then on the second pull day you could do high volume, low intensity deadlifts and then high intensity, low volume squats on the second legs day. Would this work?
This is my push pull. Can I incorporate Weighted pullups and dips into it, if so where and which exercises should I exclude?
Push (Chest/Triceps/Shoulders):
Seated Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns : 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs: 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
hammer curls: 3x10-12
>>34955690
Swap the lat pulldowns for pull ups / weighted pull ups and do dips after lateral raises. Remove either rope pushdowns or the other triceps (you can rotate them, won't rly matter). If you can't yet do enough pull ups to warrant a full swap of the lat pulldown, just do 3xF pullups + negatives and move onto 2x8-10 lat pulldowns after doing the pull ups.
>>34951229
Not quoted, but...On PPL you deadlift and squat on consecutive days, it will be a little heavy do squat the other day, but squating and deadlifting in the same day works fine. Upper/Lower allows more frequency with enough recovery (unless you eat and sleep poorly). On the other hand, PPL allows more volume, which is better for hypertrophy. It depends on what you're looking for.
ABxABxx
A:
Bench Press: 4x5
Dumbbell Flies 4x8
Dumbbell Incline Bench Press 4x8
Dumbbell OverHead Press 4x8
Skullcrushers 4x8
Squats 4x5
B:
Deadlift 1x12 1x8 1x8 1x3 1x1 (With weight progression)
Dumbbell Row 4x8
Chin Ups 1x12 1x8 3x5 (With weight progression)
Lat Pulldowns 4x8
Dumbbell Hammer Curls 4x8
Calf Raises 3x8
What do you think guys?
>>34955909
+ Leg curls 4x8 on day B*
>>34954053
Make b pull, a push, legs
BALXBALXBALX
Repeat to infinity. What's confusing?
Right now I'm doing just BAXBAX as I'm only doing maintenance for squats and deads as my lower body is significantly ahead of my upper.
>God tier
routine whose title specifies the exact exercise group you're going to work on
>Okay but not particularly measurable tier
routine about "upper body/chest" "lower body/etc"
>Fucking retarded please kill yourself tryhard cunt tier
push/pull/legs (because legs don't do any pushing or pulling, right)
A
Barbell bench press: 3x8 1xF
Incline dumbbell press: 4x10
Incline dumbbell flies: 3x10
Pec dec: 3x10
OHP 5x5
Dumbell military press 4x10
Dumbbell lateral raise: 3x10
Face pull: 3x10
Shrugs: 2xF
Tricep pulldowns 4x10
Skullcrushers 3x10
Overhead dumbbell extension 3x10
B:
Deadlift 5x5
Wide grip pull ups: 4x8-12
Chins ups 5x5
Pendlay rows 5x5
Wide grip lat pull downs 3x10
Incline dumbbell curls 4x10
Preacher curl 3x10
Concentrated curl 2xF
C
Lowbar Backsquat 5x5
Front Squat 5x5
One legged leg press 3x8
Leg extention 3x10
Standing calf raises 3x10
Seated calf raised 2xF
>>34955731
thanks a lot man
On SS but interested in doing PPL. Should I wait for my linear gains to stop before switching to a program like this or does it not really matter?
>>34956346
best to milk it for as long as you can mang
>>34956370
thats kinda what i figured, thanks. See you in like 4 months lmao
>>34955875
I do pull push legs so I don't deadlift and squat on consecutive days. Seems like a pretty simple solution to me
>>34956402
Yes... I assumed you lifted everyday.
Rate my routine
Push:
>OHP (3x5 / 3x10-12)*
>BP (3x5 / 3x10-12)*
>DB Flyes
>DB sideraises
>Tricep pulldowns
Pull:
>DL (1x5)
>DB Rows
>Lat pulldowns
>BB Curls
>DB Hammercurls
Legs:
>HB Squat (3x5)
>Lounges
>Frontkicks
>Calfraises
>Seated calfraises
>Weighted situps
>Legraises
PPLxPPL
*On pushdays, If I go 3x5 on OHP I will go 3x10-12 on BP - and vice versa.
I also always clean the bar on OHP because my gym only has one (always occupied) non-manlet sized rack.
Any feedback greatly appreciated.
>>34954390
>4 exercises for chest
>2 for lats (inb4 shrugs/deads)
yeah, balanced as fuck
Push
Flat Barbell Bench Press: 3x5
Standing Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x10
Pec flys: 3x10
Dumbbell Side Lateral Raise: 3x10
Rope Pushdowns (circuit machine): 3x10
Skull crushers: 3x10
Pull
Barbell Rows: 3x5
Lat pulldown 3x10
Seated Rows : 3x10
Shrugs: 3x10
Face-pulls: 3x-15
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Hammer curls: 3x10-12
Legs
Deadlift 1x5
Barbell Squats: 4x5
Leg Press: 3x8-10
Leg Extensions: 3x10
Hamstring Curls: 3x10
Standing Calf Raises: 5x10
Thoughts?
>>34951757
Could I just keep the strength stuff here and ditch the hypertrophy fluff? Don't really care about that. Also why not move front squats to D, and then you're not squatting twice in one workout?
>>34957090
>4 for chest
well kinda but
>bench for pec major
>incline, db flies for pec minor
>cable flies for stabilizers
your chest isnt one muscle
How do you do cardio with PPLPPLx?
>>34958418
Yes, the program says you can remove the hypertrophy stuff if you want.
It has highbar squats on D.
You do 6 sets of squats on C. It's not much, so removing it might leave you with too little volume.
I think it's better to do 90% front squats then remove them from C, in case 6 sets gets too tiring for you.
>>34960060
Than* remove them from C. Typo.
>>34950422
r8
>>34959731
After one of the workouts I guess. The easiest one.
>>34950422
I've been doing pplpplx for 3 months straight. I need to deload. How do you go about deloading?
>>34956087
lmao you need to up the intensity if you can do that much volume on push day. Do less exercises, more weight.
My home gym PPL
Monday: Push
Bench Press 5x5
Seated EZ-Bar Extension 4x10
Lateral Raise 4x10
Wednesday: Pull
Pull Up 5x5
Row 4x10
Incline Curl 4x10
Friday: Legs and Core
Full Squat 5x5
Incline Situp 4x10
Hyperextension 4x10
>>34960248
>goblet squats
Please don't tell me you're a faggot.
>>34960452
Recently replaced them with front squats.
>>34954022
That's why I schedule a rest day directly after my deadlift pull day. On the other pull day I do bent over rows in place of deads and put my heavy leg day after that. Works well so far.
>>34954067
Yeah I basically do this and it works. Also some days I just do 3x8 deads with something that's light for me. You don't NEED to wrench as much as possible off the ground for 5 grinding reps every time you deadlift. That's not to say I don't push myself. I just do this shit to look good and fuck hard anyways.
>>34960248
pretty balanced. I like it
