This is a workout for awsthetics. PPL means Push Pull legs. Goodluck and may your atsthetics be with you
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]
>>35108206
Split shoulders between push and pull.
The anterior delt works in push, the side acts as a stabilizer.
Rear delts and traps would go in pull, so really all you need to change is put the shrugs on your pull day.
>>35108206
cc is a good routine
although you could do incline db bench 3x8 instead of incline bb bench 3x5
>>35108206
anyone had progress with this? pics?
>>35108556
I mean i basically do p/p/l but i dont have set exercises.
I generally do the same shit, but it depends on what i feel like doing/if im more into PL at the time.
Right now im into PL, so today i did 20,15,12 lat pull overs-weight going up. then 3x12 lat pull downs. then 5x5 pendlay rows, then 3x6-8 floating paused deadlifts, then 3x10 barbell row.
Then did 3x10 curls with an ez curl, 3x8 t curls, then 3x10 hammer curls supersetted with supinated pullups 3x5 then I did some bicep occlusion.
Today was pretty atypical, normally I either work up to a higher single pendlay row, or just go all out in hypertrophy and do a lot more direct delt work. It was fun though, those paused floating deadlifts are fucking absurdly hard, did them with 315, set of 8 makes me want to puke and I pull 540 for a single.
>>35108626
how has it affected your physique? does it really hit those aesthetic areas more than other splits do?
>>35108637
old pic, im bulking now but you wouldnt think i look as good currently as i did when lean.
um i mean it lacks a bit in arms but that isnt due to the template, it's just that i do arm stuff last and sometimes i overdue other stuff.
p/p/l is great because you get more frequency, downside is it takes a long time, a proper p/p/l workout is long but i enjoy that.
>>35108667
nice legs
stats?
also why not log your workouts?
it takes like 15 minutes to create excel table, and 1-2 minute every day you work out to update it with current weights
I do Push/Pull with Squat and Calf Raises on Push, and Deadlifts and Hamstring Curls on Pull.
PPxPPxx
Going to the gym 6 times a week would be a bit too much for me personally.
>>35108695
cuz i do different shit sometimes.
if i come in one day and im like damn gotta do pendlays and then i do one and im like fuck that feels heavy and im not feeling a good contraction, fuck that, lets catch a pump and ill go do lat pulldowns.
Maybe one day i do some pull ups and im really feeling pull ups so then im like fuck lets just do shit tons of pull ups today.
I mean most of the time my workout is like 75% and i know myself enough that i enjoy pushing myself and work hard so keeping myself honest isnt really needed, i get after it naturally.
>>35108695
as for stats, i bench like 285, squat 455, pull 540.
this is what i look like atm, bulking and almost done bulking, obv dont look as good.
>>35108762
75% the same, i always start with the pull overs even though i hate them. I always do some form of vertical pull, then horizontal pull usually lower rep esp recently but not always, then rear delts i have like 4 exercises i choose from depending, then traps, then biceps.
>>35108762
man i used to do that shit way before
walk in the gym and i'm not sure which weight i used last time
now that i keep a log of everything , things are so much easier to do
>>35108772
we have similar bench (i do 265x3)
however you btfo my squat and dead both by 100lbs
fuck my lowerbody is weak
>>35108794
I mean i know what i did before, ive been training for 2 years. It isn't hard to remember.
I autoregulate, you realize a lot of bodybuilders and even a decent amount of powerlifters do the same thing right?
All of bryce lewis' guys do it, they use an rpe scale but it's the same thing.
Some people need a routine, if you dont have a personality and need to like keep yourself honest then by all means but I have no issues with that, I never worry I'm not overloading because i pretty much take the vast majority of my workouts balls to the wall.
>>35108894
a personality which*
anway, im not knocking a routine, when guys ask me what to do, i say do a routine, dont do what i do, however, what i do works for me.
