can anyone suggest a good 6 or 7 day workout program? Everything I have seen suggested is 3 or 4 days of lifting a week, but I have no life so can literally workout every fucking day and I want to.
>>37745824
pls respond
>>37745824
bump
>>37745824
Do cardio and martial arts
>>37745824
>ignore mitt he is irrelevant
we know.
>>37745824
If you're looking to workout 6-7 days you need to hit less muscle groups per session, increase cardio so like
Mon- bi/tri
Tue - Full chest
Wed - Full upper back
Thur - Core and lower back
Fri - Legs
Sat - Shoulders
Sun - Weak area (If this is arms then change arms from Mon to wed and back to Mon)
>>37746105
can anyone confirm this, it sounds good to me
>>37746174
bump
>>37746326
rip
pls fit help me out
Just do push/pull/leg forever with no rest.
>>37746326
PPLxPPLx
Push/Pull/Legs.
Push = Chest/Shoulders/Tris
Pull = Back/Bis
Legs = Legs.
>>37746659
Literally this. No better BODYBUILDING program exists. Although I do a PPLPPLx version, with my rest day being sunday. You could do an Arnold split if you so chose to though. That is:
Chest/back
Arms/shoulders
Legs
Chest/back
Arms/shoulders
Legs
rest
Ive been on PPLPPLx for nearly 2 months and will probably change to the Arnold just for fun and do that for another 2, then go back to the good ol 4-5 day brosplit because I'm killing my natty body with PPLPPLx.
>>37746686
I would advise against doing that Arnold split.
Doing shoulders the day after chest seems a bit silly especially if you're doing heavy compounds (OHP/Bench)
>>37746741
>>37746686
>>37746659
Push A (chest focused)
Barbell bench, 4x8
Incline DB bench, 4x8
Weighted dips (tilted forward), 4x12
Seated barbell OHP, 4x12
Cable fly/DB pullover (super set)
Tricep movement (short head)
Tricep movement (long head)
Pull A (rowing focused)
Barbell row, 4x8
V bar row/t-bar row, 4x12
DB row, 4x12
Unilateral pull down machine, 4x10
Shrugs, 3x15-20
Facepulls, 3x15
Preacher curls, 4x10
DB curls, 4x10
Leg day (volume focused)
Squats, 4x10
Front squats, 4x8
Deadlifts, 4x10
DB stiff leg deadlifts, 4x12
Lunges, 2x20
Push B (shoulder focused)
Standing OHP, 4x8
DB shoulder press, 4x12
Hammer strength shoulder press/linear jammers, 4x12
Decline bench press, 4x12
Lateral raises (drop sets)
Rear delt fly
Cable extensions, 3x12
Cable pull downs, 3x12
Pull day B (pull down focused)
Weighted pull ups (overhand), 4x8
Lat pull downs (underhand), 4x12
V bar pull downs, 4x12
Unilateral row machine, 4x12
Face pulls, 3x15
Shrugs, 3x15-20
Hammer curls, 4x10
Cable rope curls, 4x12
Leg/power day
Squats, 3x5
Bench press, 3x5
Deadlift, 3x5
Power cleans, 3x3
How does this look? I enjoy the power day, especially since I wish to implement cleans in a program as well as linear progression
>>37746752
Seems like a bit too much volume for a natural tbqh
Arnold pt. 1
(Add more accessories if you want)
Arnold pt 2
Not sure why it's rotating the pic. Sorry broheim.
>>37746071
laughingdog.jpg
>>37745824
Just pick a 3 day program and do it twice a week.
