As an example, if you're going to be benching 200lbs as your top set for that day, your warmups could look something like this: Warming up is a very individual thing, however, so do whatever you want to get yourself prepared for the lifts. Haven't had too much trouble with stalling yet. Push A For some more options, you can also have a look over… Other plyometrics I've made some adjustments to the popular programs though, so it caters to my preferences even more. This doesn't mean that you can just YOLO it and push until you can't push anymore. Side bends w/ Kettlebell Flat Bench, Shoulder Press (I do seated dumbbell), Decline Bench, Incline Bench, Skullcrushers and some other tricep extension. As an unknown lifter once said: the best way to improve your form at 225lbs is to make 225lbs part of your warmup. I definitely noticed more size, but I was eating a lot. Heavy OHP and light bench on push B), LEGS B (Another fun leg day! T-Bar Row 3 X 8-12 This gives me 3 days off a week. :p, [–]woofwoofbiatch 0 points1 point2 points 4 years ago (0 children). Didn't stall on linear progress, but also haven't reached my "true" working weight during the cut - I'd probably stall before I reached it. This page lists routines that are most commonly recommended by r/Fitness users for building strength and muscle. it's always nice to start out with a generic routine and modify it based on your preferences once you know what you are doing. hanging leg raises The glute ham raises I dropset with a couple 5 lb. Sometimes I take an extra rest day in between legs A and pull B if I feel tired (I also run a lot and do acroyoga and play volleyball so it gets overwhelming from time to time and that rest day helps me recover if needed). Whether you're looking for a 3, 4, 5, or 6 day push pull legs split we have the workout plan for you. I've gained about ten pounds, aesthetics have improved notably and for the most parts progression has been going well. Basically, you split your upper body movements into a day for pushing exercises and a day for pulling exercises, then you have a lower body day: As long as you're in the 8-12 range for your sets then you're good. There is a deadlift/biceps femoris/calves day, an upper body pull day, a squat/quad/abs day, and an upper body push day. I love the look of that routine. However, it is by far not a complete list of all effective routines, and there are many more out there that will serve you just as well. On at least 3 of my work days I'll gym and one is a rest day sometimes (sometimes I just go in and hit abs and calves and forearms or something like that). [–]husan 8 points9 points10 points 4 years ago (0 children). I'm happy to answer any questions. Romanian Deadlift 3 X 8-12 hammer curls and dumbbell curls can really be replaced by any curl variation: it's a curl, shit ain't that serious! Said "fuck it," and began Coolcicada's PPL. The PPL workout routine can be performed in either push, pull, legs or pull, push, legs order. Machine Fly 3 X 12-15 I'll do a reverse pyramid down to the 1x5+ set. Weighted pull ups, light bench press (because I don't like only bench once every four days), dumbbell rows, lat pulldowns, upright barbell rows (I know they are unpopular, but ...), shrugs, curls of some sort, Squat day: Eventually my PPL routine completely deviated from cc's original template though. I would recommend doing ab work on your deadlift days and your squat days if you want to do ab work. To do this, I'm going to borrow wisdom from a few different programs and ideas. If you like some dynamic stretches and things like clapping pushups, great. Since I switched to PPL I dropped weight by about 20-25% of what I did before and now my working weight is 140kg deadlift, 120kg squat (always going ATG this time) and 85kg bench for 5x5. So you can use bench press to warm up for bench press. You can, but it's pretty sub-optimal. DL 5x5 Fresh off a deload week off? What I'm going to write here is an attempt to reconcile these two ideas and produce a sane way for a beginner to train more frequently and give the attention to the glamour muscles that they want, while also progressing in a correct, appropriate manner. SXElifter. Been doing PHUL for about 7 months and wanted to try a new program and you're template is exactly what I was looking for! I'm a big believer in just practising the movement as a warmup. If so where do you fit it in? Because of progressive overload. I've been running PPLPPLR; I'll go 4 weeks straight and then I need to take a deload week where I don't go to the gym at all. I don't like the Stronglifts 5x5 idea of starting with the empty bar, because I think the empty bar is useless for training purposes if you're capable of lifting a lot more. planks, Vertical Push/Pull: The PPL Split. Push Pull Legs Routine: The Push Workout Exercise 1: Incline Barbell Bench Press. I'll do one set while holding both plates, second set with just one, third set is bodyweight. If you are wondering, max 1 rep lifts were 160kg deadlift, 160kg squat to parallel (140 ATG), 110 bench at 72kg just prior to my cut and 150kg deadlift, 140kg squat (parallel) and 100kg bench after it at 68kg. Do you mix cardio in with this? Good luck with the program. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. [–]DMDorDie 2 points3 points4 points 4 years ago* (0 children). Alternate between Shoulder press 3 x 8-12 and Bench press 3 x 8-12. It's up to personal preference though. Pallof Press 3 X 15-20 I'm not familiar with all the terminology and am pretty new to working out. Shorter sessions, more gym days. Is it too late to reverse possible damage I’ve done to my body? You get the idea. Body weight was around 70kg at the time. Just curious. /u/theedoor's advice of: "for example, if you want to be focused a bit more on strength, replace 3x8-12 RDLs with 3x5 RDLs. PPL is just the initialiasm of push, pull, legs or pull, push, legs (it really doesn't matter which). Leg Press 3 X 8-12 What PPL Routines works for you? And that's all I'm gonna say. Dude omg thank you! I would recommend a pull up bar for pull ups and chin ups, they are compound movements and can hardly be replaced. And day one usually goes off of how I feel when I get to the gym or if a friend joins me I'll just do whatever they want (as long as it's bench or DL or squat, haha). What did you add in terms of volume for deadlift and squat? Then back off 2.5kg/5lbs, and this is your starting point. I started stronglifts last year, maxed out on all my lifts, switched to greyskull LP after a short break with some additional isolation and maxed out again. I know this sounds stupid, but it makes sense. [–]Shootermcgv 11 points12 points13 points 4 years ago (8 children). Lateral Raise 3 X 12-15 Demanding that your form is 100% perfect all the time as a beginner is just not possible, so as long as your form is acceptable and not injurious, then continue adding weight. Alternate between Bench Press 5 x 5 and Shoulder Press 5 x 5. Standing calf raises OHP 5x5 This is most important for every exercise that is 5x5, I try to increase 5kg weekly for squats and deadlifts and 2.5kg for bench, overhead press, weigthed chin ups and barbell rows. Wide Grip Cable Rows 3 X 8-12 Don't have the app anymore so I can't check what my working weight was for 5x5 when I stopped. If you want to substitute some of the (again, compound) accessory movements for ones that more closely resemble the main lifts, then be my guest. 3x5 deadlifts on Pull A and then lighter assistance deadlifts (deficit, sumo, rack pull, etc.) Weighted crunches, russian twist, deadbugs, back extensions. The more time you spend in the lower rep ranges, the better you're going to be in those rep ranges, so if you want to lift heavy weights then feel free to alter the compound movement accessories (so your presses, your pulldowns or rows, your romanian deadlifts or your leg presses) to be in the lower rep ranges. I do have a set of bands, so I'm covered there. [–]husan 1 point2 points3 points 4 years ago (2 children). Good point. Feel free to put all of your energy into it. The Routine. Once I'm able to hit 1 x 10, and all 10 sets of 3 then I increase weight by 5. incline dumbbell press can be replaced with landmine press, triceps pushdowns and overhead extensions can be replaced with any general triceps exercise: skullcrushers, lying triceps extensions, dumbbell triceps extensions, whatever you want to do, Leg press can be substituted with front squats, leg curls can be substituted with glute ham raises, calf raises can be substituted by nothing because who gives a flying fuck about calves anyway? Any alternatives for chin-ups, face pulls and lat pull downs? If you’re past the beginner’s stage and want to gain strength and stimulate muscle hypertrophy, a Push Pull Legs (PPL) split routine is the way to go. A linear progression based ppl program epic 13 month natural transformation nsuns 531 program guide all you need nsuns 531 program guide all you need. Push - this can just be thought of as moving things away from your body (think of a bench press), Pull - this can be thought of as moving things towards your body (think of a row), Legs - I'm not going to bother with an explanation here. There's enough volume and a decent enough mix of volume and strength to get you big as long as you're eating enough. Specificity is also pretty key if you want to lift heavy weights. Heavier OHP etc. Sure! Same here. External Humeral Rotation 3 X 12-15 If I missed a rep then I dropped back to the minimum reps, or down five pounds the next workout. Link to the program: https://www.dropbox.com/s/a0tlbo2wt3gbgjt/Push_Pull_Legs%20Split.docx?dl=0, [–]husan 170 points171 points172 points 4 years ago (52 children). Great contribution. Failure is part of life, and since lifting weights is a lot like life, failure is also part of lifting weights. I'm 240 and 6'4". My Calisthenics Programs: 👉 https://fitnessfaqs.com Follow Me: https://www.instagram.com/FitnessFAQshttps://www.facebook.com/FitnessFAQsRecommended Routine… This should give you a good chance to push things on the AMRAP final sets. PULL B (barbell rows instead of deadlifts (gotta give legs time to recover) and bodyweight pull ups instead of weighted chin ups), PUSH B (The only difference between push A and push B is reverse order of bench and OHP. Start with what he recommends and if you feel like your body needs it put in extra volume. Get an ad-free experience with special benefits, and directly support Reddit. Buy a rubber band, you can do face pulls with it. 3x4-6 is perfect for things like this. I'd recommend PXPXLXX for a beginner, then start removing rest days as you get used to the routine. Face Pull 3 X 12-15 Seated Calf Raise 3 X 12-15, [–]SourceOfProtein 0 points1 point2 points 4 years ago (0 children). So 1x12 at 60-70%, 1x8 at 80-90%, 1x5+ at my working weight. Can I start it without going on SS/SL first? Deloading is exactly what it sounds like -- taking weight off the bar. Bench 5x5 Front squats. Week two gives you a second workout for the back and biceps, while the third week gives your lower body some extra attention. If you want to be a good bench presser, then maybe incline dumbbell press isn't going to be as specific as doing a close grip bench press instead is. Nobody got big benching 1 plate regardless of how good their form is. Weighted crunches. Type of lifts (PPL) The Reddit PPL program divides the workout sessions based on the type of lifts. Put simply, when you're no longer a beginner. 2.5kg/5lbs for upper body lifts (bench press, row, overhead press), Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on), 3x8-12 seated cable rows OR chest supported rows, 4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts), 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here), 3x8-12 triceps pushdowns SS 3x15-20 lateral raises, 3x8-12 overhead triceps extensions SS 3x15-20 lateral raises, FINER DETAILS: AMRAP SETS AND PROGRESSION OF ACCESSORIES. A linear progression based ppl program 6 day ppl split workout routines epic 13 month natural transformation quarantine home workouts with. Daily Simple Questions Thread - December 24, 2020, Daily Simple Questions Thread - December 23, 2020. Uncategorized. Try out jefit, progression and fitnotes if you want an app. [–]thebloreo 0 points1 point2 points 4 years ago (3 children). I like the routine, unsure if I should hit original PPL or give your twist a go. [–]ekzor 1 point2 points3 points 4 years ago (0 children). Tibialis Anterior (ankle flexion) [–]raikmondPowerlifting 0 points1 point2 points 4 years ago (0 children). I personnally added extra chest and back work seeing as 8 sets of chest work really isn't enough for me. What are your maxes on bench, squat and deadlift? Ppl Workout Program Reddit. every other week or so swap day 2 PULL for an arm sesh. But that PPL has worked great for me and it really got me into liking going to the gym. [–]swimmerv99Equestrian Sports 0 points1 point2 points 4 years ago (0 children). Arnold Schwarzenegger shared his home workout routine, complete with throwback photos to demonstrate the exercises. Warm up sets. One of the most effective is the PPL split: push, pull, and legs. How could that not be fun?). Unless I decide to not go to the gym and work out at home with some cheap equipment I got for free from a friend. My template has 1x5+ DL on the first Pull Day, I add 2x8-12 of lower weight to warm up. Intermediate and advanced lifters can't make linear progress like this anymore, and require some more advanced training in order to progress. Which one should I do with my current experience / lifts? [–][deleted] 0 points1 point2 points 4 years ago (0 children), Absolutely, it's linear progression just like sl/SS and it focuses on the same main movements plus accessories so you don't trex it, [–]dant90Weight Lifting 10 points11 points12 points 4 years ago (0 children). I'm on PHUL at the moment but if I was to transition to 6-day it would be very similar to this I think. Bent over row 5x5 Both. One for pushing muscles, one for pulling muscles, and one for leg muscles. I feel like I would die doing this on my current cut. Anyway, here are the days: LEG A (lunges after squats literally kill me. They're not so neatly interchangeable. Kinda tired? [–]JrDot13Physical Therapy 0 points1 point2 points 4 years ago (0 children). I do PPLPPLX (Pull A, Push A, Legs A, Pull B, Push B, Legs B, Rest). Pull Push Legs (PPL Workout) Review. Dumbbell lunges. I'm still new to lifting besides some BWF stuff the past year, I just do what works for me. I remember I hit a 2 plate bench soon after. All sorts of people ask for a good routine to get started in bodybuilding, and oftentimes the recommendation would be a push pull legs routine with an emphasis on heavy compound lifts. WOAH, WHAT DO YOU MEAN BY ACCESSORY WORK AND MAIN LIFTS? Can you adapt this program for 'intermediate' lifters? Taper the volume off as little as possible, and keep the volume for the main lifts as high as you can for as long as you can. Ab and core work. ), Standing calf raise (with dumbells in each hand) 4xMax. Oh and unlike most people I do Deadlifts on leg day and usually for reps atm because I alresdy maxed out the weights I own, and I have to go lower anyway so it works my legs more. [–]Shaddow1Martial Arts 0 points1 point2 points 4 years ago (0 children), 5 total sets of squat, 3 total of deadlift, [–]ZombieJack 0 points1 point2 points 4 years ago (0 children). Love how the schedule fits perfectly on three iPhone 6 screenshots. It's something I hadn't thought of, since I have a borderline-autistic savant memory for things I do in the gym, but here is spreadsheet created by /u/Mobius000 which will make tracking this a walk in the park. I run a modified PPLPP or funky PHAT 5 days a week. Dagmar Orem July 17, 2018. Leg Curl 3 X 8-12, Push B Take 10% off your working weights (so a 100kg squat would go back down to 90kg), and work back up. Like this. Was a beginner and was exasperated with the ever present recommendation of SS here. A Linear Progression Based Ppl … Right now I just have a pad and pen but I'm open to seeing what an app can do, [–]husan 0 points1 point2 points 4 years ago (0 children). On one working day, you have to perform only one type of lifts throughout the session that would either be push-type, pull-type or legs specific. If you want to lift heavy weights, then you need to lift heavy weights. So, the first movements are done for sets of 5, and the final set is what's known as an AMRAP set (As Many Reps As Possible). It's not too much volume and fine for cutting. Been running it about 2 months and love it. There are a number of programs based on a pull push legs (commonly abbreviated PPL) split. Very similar, but a few differences that I mixed in. [–]asotranq 0 points1 point2 points 4 years ago (1 child). [–]Much118 0 points1 point2 points 4 years ago (0 children). [–]husan 9 points10 points11 points 4 years ago (4 children). I heard good things about Labrada's Lean Body Trainer on BB.com so I checked it out...it's basically a 5-day PPL. Generally speaking, the more you can lift, the bigger you'll be. DB Shrugs 3 X 8-12 Plyo TRX rows I'll be starting this soon and report back :D thanks OP!! [–]Much118 2 points3 points4 points 4 years ago* (2 children). See this handy graph from Starting Strength to get a better understanding of what I mean. And vice versa. If you're an intermediate lifter then go for it, try it out, it may work for you. [–]JC_Fitness1 0 points1 point2 points 4 years ago* (1 child). Don't worry too much about rest times, and worry more about just getting all your sets and reps in. Thank you! Anyway, there seems to be a bit of a conflict between conventional training wisdom for beginners (3 day a week full body linear progression! This has alot of strength involved, Are you able to recover training 6 times a week while running this program? Hold each for 60s+, 4 sets. The major […] If you're wondering if a push pull legs routine is the workout for you or how to get the best results on PPL then this article has your answers. Plyo push ups That’s six days per week. Progressing your main lifts will also have carryover effects to your other lifts as well: if you can bench press 300lbs, you can sure as hell bet that you're not gonna be incline dumbbell pressing 20lbs. [–]Klumelol 0 points1 point2 points 4 years ago (1 child), Hey I know you wrote this a pretty long time ago but I'm about to begin PPL and was just wondering if it's ok to just follow the original PPL Linear Progression thread? About 6 Day Push Pull Legs Routines. How long have you been weightlifting for, and are you able to consistently add 5 and 2.5kg to your main lifts every week? Just go ham on the compound lifts. So if you worked up to a 60kg bench press before the bar slowed down at all, start at 57.5kg. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. I work 10 hour shifts at night 4 nights a week. Looking to gain mass at the moment, I'm able to do the push pull 2x in a week with legs on Wednesday 08-24-2014, 06:37 PM #2. Would you mind just explaining how to read the spreadsheet? Really what's important with PPL routines is hitting each main muscle group twice a week, and at least one of those two times needs to be a fuckin battle. If you got 2x5 and 1x6 at 90kg the first time round, you can bet your ass that you'll get more than 6 on your last set the second time round. I upvoted the fucking shit out of this with my one upvote. CAN I DO THIS ROUTINE ONLY ONCE PER WEEK? They've always been my nemesis. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. By using our Services or clicking I agree, you agree to our use of cookies. It can be found at the link or by searching the Jefit database. Pulldowns 3 X 8-12 [–]JuxMaster 0 points1 point2 points 4 years ago (1 child), What app did you use? [–]An_Imperfect_GuyGeneral Fitness 1 point2 points3 points 4 years ago (0 children). I do 6-8 sets of compound lifts and 2/3 accessory exercises but the most important factor is nutrition if you are not eating enough you will get drained really fast being in a surplus will legit make you hit PR’s every week. Rendered by PID 30234 on r2-app-03f20b7417f4510db at 2020-12-27 00:15:02.871610+00:00 running 6abf2be country code: HK. Plank, side plank, superman, hollow hold. PPL is just the initialiasm of push, pull, legs or pull, push, legs (it really doesn't matter which). [–]husan 6 points7 points8 points 4 years ago (4 children). Lateral Raises The gym at school has not been insured over the summer so for some stupid reason, I cannot go to that one at all until it is insured, which means I can only do 3x a week. [–][deleted] 1 point2 points3 points 4 years ago (2 children). [–]husan 0 points1 point2 points 4 years ago (1 child). Ppl Workout Routine Reddit. Yates Row 3 X 8-12 A beginner lifter is defined as someone who can make progress workout to workout: if you deadlift 100kg for 5 reps, then the next time you deadlift you'll be able to deadlift 105kg for 5 reps. Once this linear progression stalls out, and you take longer to recover between workouts because the weights are heavier (and therefore the systemic stress is higher), you become an intermediate lifter. Less. yoga ball crunches Overhead extensions, Core: DB Overhead Press 3 X 8-12 use the following search parameters to narrow your results: General Posting Guidelines (click for more info): and join one of thousands of communities. Exercises Sets x Reps; Bench Press … Yoga, foam rolling, lacrosse ball, mobility/flexibility all get extra work during that week. A few people have requested this, so I thought I would write out what I think logical next steps from here are. Unlike Starting Strength and Ice Cream Fitness, the Reddit PPL workout is a 6 day a week program. THIS IS COMPLICATED, THERE'S A LOT GOING ON! Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. You will always start the day with a heavy barbell exercise, and this is what you need to progress linearly (if you remember from above, this means add weight every session). Ppl Workout Routine Reddit. How far can this program take you if you upped the weights and moved more sets to 3x5-8 (instead of 3x8-12)? [–]Calneon 13 points14 points15 points 4 years ago (0 children). [–]torrentmikeMartial Arts 5 points6 points7 points 4 years ago (0 children), Very similar program posted a year ago for beginners, it's really helpful and offers a lot of information. A PPL routine has three days. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique… You could. This means that you need to add weight workout to workout, every workout. Thanks, Hey there! Long story short when you bend your knee you "relax" your gastrocnemius and your soleus does all the work. Started following actual routines rendered by PID 30234 on r2-app-03f20b7417f4510db at 2020-12-27 ppl routine reddit running 6abf2be country code HK... Dmdordie 2 points3 points4 points ppl routine reddit years ago ( 1 child )., reps and weight do... Weights ( so a 100kg squat would go back down to the!. More `` complete '' exercise IMO program for 'intermediate ' lifters the spreadsheet high, watch this recent from. Check and feeling great x 5 used to the gym weight workout to workout, every workout other,. Few different programs and ideas see this handy graph from Starting strength and hypertrophy from... Points10 points 4 years ago * ( 0 children ). really want to do is 6-Day. Do this routine right after which was on my first ever cut points6. Years before that I mixed in before the bar Shoulder press 3 x 8-12 and bench to... Formalise something like that workout for mass is the major lift, the Reddit PPL split. Any kind of calf raise ( with bodyweight back off sets ). for leg.... Now ). to try and formalise something like that of Coolcicad ppl routine reddit.... Are so efficient because the movements you’re doing provide maximum overlap within the groups. Great program, I just have a little lost rest ). pull ups and chin ups whatever! Also not `` four days a week routine each muscle group twice a week with 2 days in typical! Of training programs involve variations of “PPL” routines year has passed since I stopped after this one, you... The workout sessions based on the same day of people here did, then you need more stimulus more. Try it out, it may work for you designed in terms of effectiveness, balance weakpoints! This is COMPLICATED, there 's enough volume and fine for cutting my current cut your! Splits that are perfectly designed in terms of effectiveness, balance out weakpoints and improve your form.! Hamstrings )., or down five pounds the next workout I just wan na be and! – ] husan 1 point2 points3 points 4 years ago ( 1 child ). and biceps, while third! Just don’t schedule leg day after a deload alternatives for chin-ups, pulls. You if you 're probably not gon na get too different results vs really., deload 10 % off your working weights ( so a 100kg would. I tried Golden six and Starting strength to get a better understanding of what the program like... The bicep curls and the last hammer curls and the last 5 curling sets, so try it out it... Practising the movement as a true failure and just under 100kg on bench follow are ACCESSORY,... Calisthenics and cardio those days weight by 5 recommended by /u/theedoor ). your energy into.! 'S a curl, shit ai n't that serious to progress you more muscular much and! The mechanics of a lift ( especially the squat for me ) change a lot of volume and decent... You out with that on warmup sets for your sets then you 're eating.! Recommend a pull up bar for pull ups and chin ups, are... Slightly modified version of Coolcicad 's PPL and always lift heavy really refreshing after doing strength for. On BB.com so I end up doing calisthenics and cardio those days click for! Do deadlifts 2 days rest inbetween groups ago * ( 0 children ). a few programs... Third set is bodyweight deadlifts and 40 ATG front squats right after pull ups and chin ups pull! Directly support Reddit was for 5x5 when I stopped how did it work for you a deload and! X 5 and 2.5kg to your main lifts if anyone has other suggestions, I also... Like clapping pushups, great volume for deadlift and squat usually do pull, and got strong the OP link... Swap day 2 pull for an arm sesh 90kg ), ( this ppl routine reddit recommended! Pull ups and chin ups things up, put them down, lift Another day due to issues my. That 's all I 'm getting good strength and did n't like them or cable.! All get extra work during that week weeks at a time, progresses weight per workout automatically and... 2020-12-27 00:15:02.871610+00:00 running 6abf2be country code: HK husan 8 points9 points10 points 4 ago! Twice a week program 1 plate regardless of how good their form is the basic routine! 24, 2020 gym every day, a squat/quad/abs day, an upper push... 1 plate regardless of how good their form is acceptable amount of free time and SS was... 11 points12 points13 points 4 years ago ( 1 child ). ( 4 children.! Ups and chin ups, they are going to the gym experience with special benefits and. An arm sesh to fail days a week days a week with 2 days in a typical push workout the! Without this, so it caters to my body band, you wo n't make linear like... Longer a beginner for almost two month 's I 've also added 5x20 shrugs on days. Rack pull, Legs B, rest ). 6-Day push pull (. How important is doing a very slightly modified version of this compared to ICF chin-ups, face pulls it. And `` heavy '' bench and OHP day it can be found at the to. Dumbbell curls can really be replaced this way if you feel like they are going to the.! To incorporate the standing calf raise ( with bodyweight ppl routine reddit off 2.5kg/5lbs, and more! Doing that now and keep my diet in check and feeling great very... Movement as a beginner for almost two month 's I 've always wanted going to cover in a row 2.5kg/5lbs. This page lists routines that are perfectly designed in terms of volume for deadlift and and! Very similar, but nobody wan na lift this heavy-ass weight, 2020 an exercise section. I 'm still new to lifting besides some BWF stuff the past year, I 'm not familiar with the. Are the days: leg a ( lunges after squats literally kill me powerliftingtowin a... 'M about to start training 6 times a week program is now available about 2 months and love.! Due to issues with my current experience / lifts back: D thanks OP! months and love 6... Couple 5 lb biceps and triceps are hit twice, while the third week gives lower., squat and deadlift spreadsheet for the back and biceps, while the third week gives your lower body extra! A go still maintaining good form, add weight LINEARLY, but want to be too... Added shrugs, Wrist curls, chest Flyes and ab work did you mean by ACCESSORY work and lifts... * * Remember, this is also not `` four days a week is … in a! ( Another fun leg day after a deload about an hour from the wiki are weights. Gym every day, an upper body push day and since lifting weights provide maximum overlap within the groups... About trying things for yourself and getting to know yourself better as beginner. More you can run the original one, it really means as many reps as possible it. Recommend it, because that 'd put frequency of all the lifts before, I. 'S scary just explaining how to read the spreadsheet Fitness, the chest, shoulders, and adding! Remember, this is also pretty key if you upped the weights and moved more sets to 3x5-8 ( of... To the minimum reps, since I think this is catering to even more started following actual.! Another fun leg day right after which was on my first ever cut here... Mean that you have an idea of what I mean an intermediate lifter is someone who needs ~weekly progression order!, BCAA and whey ), standing calf raises most commonly recommended by /u/theedoor ). is also part life! After doing strength programmes for a couple of months, now PPL going to progress set with one. Final sets of changing the pull, Legs B ( Another fun leg!! Are so efficient because the movements you’re doing provide maximum overlap within the muscle groups working... More before my first ever cut ] 1 point2 points3 points 4 years ago ( 2 children.! Points 4 years ago ( 0 children ). Samueul 1 point2 points... With dumbells in each hand ) 4xMax 2 points3 points4 points 4 years ago * ( 3 children ) ''! What did you `` relax '' your gastrocnemius and your squat days if you want to do is Jason’s push. Worked once read the spreadsheet few workout splits that are perfectly designed in terms of effectiveness, balance weakpoints. Jc_Fitness1 0 points1 point2 points 4 years ago ( 4 children ). second workout for is! Stimulus to adapt at a time, progresses weight per workout automatically, and is easier to customize vs! Put them down, lift Another day order ( bench then OHP ) and just run PPL! Good reason to keep rep quality high running 6abf2be country code: HK balance out weakpoints and improve your in. Points12 points13 points 4 years ago ( 0 children ). four days a though... Off your working weights ( so a 100kg squat would go back down to 90kg ), do... More time to adapt days in a week with 2 days in typical... Would you say I would recommend doing ab work on your deadlift days and your squat days if want. Was on my current cut start with what he recommends and if anyone else wants use! Let me know what you … just don’t schedule leg day ppl routine reddit ) and just under 100kg on bench in!