What's the best PPL routine, /fit/?
Also, which assistance workouts are a must for pull, push and legs?
BUMP for interest
>>36899085
Also rate my Routine
Pull A
Deadlift 1x5
W-pull ups 3x5
Hammer Curl 3x8-12
Dumbell Row 3x8-12
Shurg 3x8-15
Glute Bridge 3x5
Leg Press 3x8-12
Push A
OHP 3x5
Bench 3x8-12
Incline Bench 3x8-12
Lateral Raise 3x8-12
SkullCrusher 3x8-12
Pull B
Barbell Row 3x5
W Chin-ups 3x5
Curl 3x8-12
Cable Row 3x8-12
Face Pull 3x8-15
Leg Press 3x5
Glute Bridge 3x8-12
Push B
Same as A but inverted OHP-Bench
>>36899098
>PPL
doesn't have L day
c'mon man
>>36897822
>A
Legs: Squats
Push: Bench
Pull: Deadlifts
>B
Legs: Squats
Push: OHP
Pull: Power Cleans
Pull: Chinups
Accessories: Lat raises, Curls, HIIT (do whenever as long as it doesn't impact recovery negatively)
>>36897822
Pull
1x5+Deadlifts
3x8-12 Pullups
3x8-12 Chest Seated Cable Rows
5x15-20 Face Pulls
Push
4x5, 1x5+ Bench Press
3x8-12 Overhead Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises
Pull
4x5, 1x5+ Barbell rows
3x8-12 Pulldowns/Pullups/Chinups
3x8-12 Chest Supported Rows/Seated Cable Rows
5x15-20 Face Pulls
4x8-12 Hammer Curls
4x8-12 Dumbbell Curls
Push
4x5, 1x5+ Overhead Press
3x8-12 Bench Press
3x8-12 Incline Dumbbell Press
3x8-12 Triceps Pushdowns SS 3x15-20 Lat Raises
3x8-12 Overhead Tri Extends SS 3x15-20 Lat Raises
Legs
2x5, 1x5+ Squat
3x8-12 Romanian Deadlift
3x8-12 Leg Press
3x8-12 Leg Curls
5x8-12 Calf Raises
>>36899098
>leg press on "pull" day
Ive been on coolcicada's PPL for a while w good results. Just added deadlifts. On pull day, it has 4x10 bb curls. This seems like a bit much? Can anyone elabortate?
>>36899793
Was thinking of starting that program after I stop progressing with SL
You get it from here right?
https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/
>>36900358
if it's too much you'll be worn out before you get to the curls, there, done.
Here's my variation on coolcicadas PPL, please rate
Push
3x5 Bench press
3x5 OHP
3x5 Bench press incline
3x10 Dumbbell lateral raise
3x10 Lying triceps extension/skullcrusher (EZ bar)
3x10 Fly
3x10 Shrug
2x10 Neck flexion (weighted)
2x10 Neck extension (weighted)
Pull
3x5 Barbell row
4x10 Barbell curl (EZ bar)
3x10 Reverse fly
3x10 Dumbbell concentration curl
3x10 Pull-up (weighted)
3x10 Hammer curl
2x10 Wrist curl
2x10 Reverse wrist curl
Legs
4x5 Squat (back, high bar)
3x10 Lunges
3x5 Romanian deadlift
4x10 Calf raise
3x10 Sit-up/crunch (weighted)
3x10 Leg raise
PPLPPLx
>>36899098
I like it. If you do PPPPPPx You're hitting everything 3x a week. except calves and hitting forearms and abs directly.
>>36900398
Not him, but that is correct. I do a tweaked version of that program. I didn't start with SS or SL or whatever, so I'm seeing linear progress. I find it fun.
>>36899098
>PPL
>No Legs
Wut?
>>36900467
I do a similar version as well.what are your thoughts on this: are the compound exercises enough time under tension for hypertrophy?
>>36897822
man he looks juicy
>>36900467
i use a similar one, just a bit less exercises.
i also do pplpplx and a lot of ppl told me that 6 days a week is way to much if i don't roid, but i just love going to the gym and made a good amount of gains since i started PPL (4-5 weeks)
PUSH
Bench
OHP
Dips
Lying Triceps Extetion
Wrist extetion
PULL
Deadlifts
Pendlay Rows/Inverted Row
Chin-up
Biceps Curl
Wrist Curl
LEGS
Squat/Front Squat
RDL
CALF RAISES
PPXLXPXP
Homegym Master race, pic related, so no machines. Anyways tip guys? I really want to improve my leg Day.
>>36905108
With that setup, add lunges
>>36899098
bait
