I've been researching PPL routines on /fit/ archives. literally every single thread is just a bunch of people disagreeing with each other.
ITT: post a PPL routine that actually worked for you, or you're currently making gains with.
>>37103701
Coolcicada's PPL.
>>37103852
which one, the one without the deadlifts?
Try this.
Bedtime nao.
Heres my routine
Push day:
Bench Press / Hammerstrength rows
Pull day:
Benchpress / btn jerk
Leg:
Squat/ db delt flies
Texas Method
>>37103872
That's an autistic amount of exercises
It's gonna take like 2-3 hours to do one session?
>>37103901
>Pull day:
>Benchpress
>>37103852
exactly this, been doing it for about 2 months now, more gains than i've ever made doing a brosplit
Just do an U/L split faggot.
>>37104189
Pulling in the gains nigga
>>37104178
Now I know it's not a PPL routine, but if you think that's a lot you've apparently done seen some of the Sheiko routines.
>>37104225
Never seen, not done.
Thanks phone
>>37104198
link to acceptable routine? thanks. I'm having a really hard time finding any. I've spent hours on this.
>>37104261
I did PHUL for a bit (https://www.muscleandstrength.com/workouts/phul-workout)
Honestly, wasn't impressed. But that's the only one I can think of.
Coolcicada PPL is the best all rounder PPL I've seen t.b.h.
>>37104261
http://www.canditotraininghq.com/free-strength-programs/
The linear program and 6 week strength program are bother upper/lower splits. The linear program is probably the one you're looking for. Both the size and control routines will get you strong and fairly big. You can move the heavy shoulder work and heavy deadlift work to the hypertrophy or the control days and switch them with the volume shoulder or deadlift work, and increase the volume of the heavy shoulder work from 1x to 3x
Pull
Chins *
Rows *
Curls **
Push
Bench *
Ohp *
Tri ext / cgbp / dip **
Legs
Squat*
Deads ***
Rear delts
* 4x5, 1x5+
** 3x8-12
*** 1x5+
PPLPPLx
>>37104195
No shit
>>37104739
pretty much what I do. working on some simple holds like planks, reverse planks and L-sit as well
Push:
Bench
OHP
Fyes
Lateral raise
Pull:
Pullups
Rows
Lat Pulldown
Curls
Rear delt work (external roation, facepulls)
Legs:
Squats
Deadlift
Leg press
Calf raise
I also do hanging leg raise every other workout
