Write down your/a good PPL routine.
Also after how much time you increase the weight and by how much in each exercise?
>>36696936
Here is exactly what i'm currently doing
PPLxPPLxx (i don't care about suundays or 7-day schedule)
Bench or OHP 5x3 (ramp up to a new 3rm pr on 1st set, do other sets at 95% of 1st set)
Spoto BP or Paused CGBP 3x5 (at 80% of newly set 3rm)
Lying tric extension 3x8
Shrugs 3x5 (super heavy and explosive)
Laterals 3x8
Pull
Weighterd Pullups 5x3 (same with bench or ohp, forcing aggressive weight progression)
DB Rows 3x5 (heavy as fuck)
Rear Delt Rows 3x8
Dumbbell Curl 3x5 (bb causes pain for me)
Hammer Curl 3x8
Squats or Deads 5x3 (same system as with bp/ohp)
Rdls or Frontsquats 3x5
Leg Raises 3x8 (weighted, with plate hanging on knees)
2nd rotation is much higher overall volume
BP/OHP 4x6
Incline/Flat Dumbbell BP 4x10
L. Tric Ext. 3x12
Shrugs 3x12
Laterals 3x12
Pullups 4x6
Dumbbell Rows 4x10
Rear Delt Rows 3x12
BB Curls 3x12
Hammer Curls 3x12
Squats 4x6 (no deads cause this volume would just kill me)
RDLs/Frontsquats 4x10
Leg Raises 3x12 weighted
some other ab accessory
Calf Raises 3x12
here i used simple periodization to keep constant progression in weight (can't really do same shit week after week and progress the way i'd like to)
2nd week has a lot of volume to cater to my "aesthetics" needs
also that volume is used as a main driver to up the weights for intensity "week"
190/297/425/488 all x3 (210lbs)
LEGS
Squats 3x5
SLDL 3x10
Leg press 3x10
Calf Raise 3x15
PUSH
Bench Press 3x5
DumbbellOHP 3x10
Dips 3x10
Lateral Dumbbell Raise 3x10
Tricep Extension/Rope pull down 3x10
PULL
Deadlift 1x5
Chins 3x10
Row 3x10
Shrugs 3x12
Barbell Curl 3x12
Deadlift only once a week. Did core work 1-2x a week whenever I found it convenient. Made great strength and decent aesthetic gains. Had to stop running it due to work schedule.
>>36697482
>deadlifts on pull day
You don't know what you're doing.
>>36697493
Get out.
>>36697497
Don't give strangers advice under the pretense that it is good. Yes you made gains, but people do and will more often in spite of their programming than because of it. Push/Pull/Legs isn't even significantly beneficial compared to an U/L or P/P/L/U/L split.
I do PPL but I put barbell shrugs at the end of the push day because my grip gets used too much on pull-ups and rows and other pulling movements on pull day.
Great PPL based LP program:
https://www.jefit.com/routines/workout-routine-database.php?id=24448
>>36697514
>I treat everything trappy says as gospel
>PPL
did it for 3 months last summer. It's a huge waste of time IMO. You don't need to lift 6 days a week as a natty.
I'd rather do U/L or an all-out brosplit
>>36697554
Trappy is an idiot, but you're literally better off lifting 3-5 days a week naturally at the level that 98% of /fit/ is at.
>>36697516
i'm >>36697107, and i also put shrugs on push day
when i'm doing ohp, my traps get really sore so i finish them with shrugs afterwards
that way they rest for 48 hours until squats/dl
if i did them on pull day, it would turn out that my traps get fucked 3 consecutive days
and sore (upper) traps murder my squat way more than sore lats do
also thinking about dropping shrugs alltogether
loading my spine with 550+ for a vanity muscle has a bit too high risk/reward ratio (same with calf raises)
I'm doing PPLPPLx atm.
Push1
OHP 3x5
Bench Press 3x10
Behind the neck press 3x10
Side lateral raise 3x12
Rope pushdown 3x12
Overhead rope extension 3x12
Pull1
Deadlift 1x5 - Hold on last rep
T-bar rows 3x5
Pull-ups 3x10
Seated rows 3x10
Face pull 3x12
Barbell curls 3x12
Incline hammer curls 3x12
Legs1
Squat 3x5
Leg press 3x10
Hamstring curl 3x12 (Superset)
Leg extension 3x12(Superset)
Standing Calf Raise 5x12
Push2
Bench 3x5
OHP 3x10
Incline Bench 3x10
Side Lateral Raise 3x12
Rope Pushdown 3x12
Overhead Rope Extension 3x12
Pull2
Deadlift 1x5 - Hold on last rep
T-bar Rows 3x5
Pullups 3x10
Seated Rows 3x10
Face Pulls 3x12
Barbell Curls 3x12
Incline Hammer Curls 3x12
Legs2
Squat 3x10
Leg Press 3x10
Hamstring Curl 3x12 (Superset)
Leg Extension 3x12 (Superset)
Seated Calf Raises 5x12
>>36697529
I started my PPL routine from that, but changed some of it.
>>36697107
You got to be a full blown autist to lift on weekends.
>>36697568
>i'd rather do a bro split than hit muscle groups twice
i agree that ppl is pretty shit but not that shit
>>36697514
Get out
>>36697637
Brosplits are shit if you're dyel but they're really not bad if you're intermediate and training for looks.
Plus it's the most fun way to train- go to the gym and smash one or two body parts
>>36697701
Where are lifts like Deadlifts supposed to fall in brosplits?
I sure as shit wouldn't put them with legs.
>>36697626
dished 17k for a home gym already
3.7k Lifefitness treadmill on the way
i don't really care m8
>>36697719
>17k for a homegym
>3.7k treadmill
luhmao
>Paying to run
>Paying 3.7k to run
>Paying 3.7k to do something you can do outside for free
Push:
Flat Bench; 3x6-8
Incline Bench; 3x6-8
Overhead Press; 3x6
Incline Dumbbell Bench; 3x6-8
Dumbbell Flyes; 3x6-8
Arnold Press; 3x6-8
Triceps Pushdowns; 3x8-12
Overhead Triceps Extension; 3x8-12
Pull:
Deadlift; Warm-up 1x6, Max 1x6
Shrugs; 3x8
Romanian Deadlift; 3x6
Barbell Rows; 3x6-8
Cable Rows; 3x6-8
Lat Pulldowns; 3x6-8
EZ-Bar Curls; 3x8-12
Dumbbell Curls; 3x8-12
Hammer Curls; 3x8-12
Legs:
Treadmill; 30 minutes
Squats; 5x6-8
*Often times, I skip leg day and just add squats to my Push Day.
>>36697626
Never gonna make it.
>>36697733
>why do people buy amg mercedes when they could just turbo' their Yugo?
>>36697719
>17k home gym
Did you buy an Equinox?
ITT: a bunch of slapped together routines that are meaningless without progression and overload
What do you faggots do for increasing weights? Just lift the same weights until it feels easy and then go up? That's not how it works if you aren't a noob
>>36697826
>he thinks you need to train like a professional powerlifter in order to make gains
lol.
>>36697810
efs collegiate rack
efs fid bench
efs prowler
eleiko pl barbell
old york plates (880lb)
custom made 25-175 dumbbell sets (in 7.5lb steppings)
bodysolid clubline cable reossover
myriad of accessories/strongman stuff (tractor tires, yokes, farmer implements 170-200-240-270lb stones)
Mine's a PPLPPxx. (can't do legs twice a week because hemoroids)
The compounds 5x5 gets 3mins rest
The accessories gets 1mins rest
⇗ mean upping weight, and => mean 80% of max
>Push
OHP 5x5 ⇗
DB incline BP 5x5 =>
Side lateral raise 5x10
Pull Over 5x10
Rope pushdown 5x10
>Pull
Lats pulldown 5x5 (too fat/weak for pull ups yet) ⇗
Yates' Rows 5x5 =>
Face pull 5x10
Barbell curls 5x10
Incline hammer curls 5x10
>Legs/Core
High-bar Squat 5x5 ⇗
Deadlifts 5x5 ⇗
Hamstring curl 5x10
Planks 3xF
Hanging leg raises Fx20
Stomach Vacuums 3xF
>Push
DB incline BP 5x5 ⇗
OHP 5x5 =>
Side Lateral Raise 5x10
Pull Over 5x10
Rope pushdown 5x10
>Pull
Yates' Rows 5x5 ⇗
Lats pulldown 5x5 =>
Face pull 5x10
Barbell curls 5x10
Incline hammer curls 5x10
>>36697719
>$17k home gym
>paying almost $4,000 to not run outside
Best goy!
>>36697718
Back day, duh
>>36696936
Push, pull, push, pull, push, pull, legs
My "legs" day is very light so it's considered a rest. Once a month I turn it into a full rest day though.
I know people hate me for this. But it allows me to hit the muscle groups more times per week. Allowing me to do less volume and heavier weights in each session.
The legs I am less worried about because I'm short enough that they look good just working them once a week. Good definition, good enough size and I'm lucky enough to have sizable calves.
If anyone here is stalling on lifts and don't REALLY care too much about leg gains. Then you should really try it. Even just for a few months. It should help kick start the gains train once again.
>>36696936
>Write down your/a good PPL routine.
>Also after how much time you increase the weight and by how much in each exercise?
>Pull
Snatch grip DL/Pull ups
chinups/Cable rows
Facepulls
Incline seated curls
>Push
Bench press/OHP
DB press/DB bench
Dips (weighted)
Lat raises
>Legs
High bar squat/PC singles
Deadlifts/High bar Squat
Hanging leg raises
Calves (smith or leg press)
1 plate front squats x Max reps (1 set) for shits and giggles
Obviously, alternate between left and right side of the / every workout. PPLx.
On the heavy excercises, do 3x5, and stay at that weight until 3x8. Then, put 2.5-5 kg and fall back on 3x5. As long a break as you need but below 10 mins. On the light excercises, do 3x10 and progress when 3x15. 2 mins break max.
Good routines PPxPPxx adding leg exercises to the push and pull days? Wouldn't work out more than 4 days per week. Does it makes sense to add like 2 leg exercises per workout? Has anyone tried it?
>>36697826
so how does it work exactly?
>>36696936
Routine doesn't even matter. After 2-3 years of any routine and decent progression you're going to be as big as you will ever get natty. Once you stop progressing on any split then you need to introduce training cycles. Those cycles will improve poundages for every lift but after 2-3 years of training any real muscle gain is minimal and takes a lot more thinking in terms of programming. If you know how to make gains training a certain way, it won't necessarily benefit you to switch to another method. They all work if you progress in weight
>>36699290
the thing is I heard I should switch from SS to another program after 6-9 months, and I thought about going PPL or something like >>36698830
