Then afterwards you will follow up with higher repetition exercises, that are more 'bodybuilding' based. [–]Well_thatwas_random 4 points5 points6 points 4 years ago (1 child). :p, [–]woofwoofbiatch 0 points1 point2 points 4 years ago (0 children). Should I do Reddit PPL, a beginner routine, or CoolCicada's routine, which seems really good but he says that it's an intermediate routine. 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. If you're looking my rear delt training, pick whatever works. [–]Calneon 13 points14 points15 points 4 years ago (0 children). Also them grip gainz. YTW's. 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. Romanian Deadlifts have 3x8-12 on my Leg days, I usually leave that alone. I love SL but the one gripe I have with it is I don't like sitting around at home twiddling my thumbs 3x a week. By As Many Reps As Possible, it really means As many reps as possible while still maintaining good form. Cheap thin barbell and cement plates. Sure, why not? Enjoyed it, got big, and got strong. ), Standing calf raise (with dumbells in each hand) 4xMax. If you're looking for prehab because you're doing a lot of pressing, facepulls are better. I've been on fucking around in the gym for 5 years before that, making almost no progress. You're only working each muscle group twice a week with 2 days rest inbetween groups. Feel free to put all of your energy into it. I apologise that I can't give you any results since the time I created this is relatively recent and I haven't had the capability, due to the retardation of the school, been able to apply it fully. Barbell Curls 3 X 8-12 Wide Grip Cable Rows 3 X 8-12 DB Overhead Press 3 X 8-12 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. I would recommend starting with the bar, and gradually adding weight for sets of 5 until the bar slows down. Incline Bench 3 X 8-12 [–]An_Imperfect_GuyGeneral Fitness 1 point2 points3 points 4 years ago (0 children). This looks like a great routine and I have been wanting to shift to PPL. So basically everything here is interchangeable, except the main lifts: the squat, bench press, deadlift, overhead press, bent over row. Weighted crunches, russian twist, deadbugs, back extensions. Six times in a week is … Dagmar Orem July 17, 2018. Moving more sets to 3x5-8 wouldn't necessarily have a huge impact on your abilities to lift big weights in the main lifts, and heavier sets (in my experience) tend to impose more wear and tear on the joints. Eventually my PPL routine completely deviated from cc's original template though. 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. What are your preferences that this is catering to even more? 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. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 30234 on r2-app-03f20b7417f4510db at 2020-12-27 00:15:02.871610+00:00 running 6abf2be country code: HK. These are all 5x5 or so for the first one or two exercises and 3x8 or so for the rest, except abs and calves which are 20 and 12. Problems with recovery only arise when I push too hard with cardio or other sports. 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. [–]husan 0 points1 point2 points 4 years ago (1 child). I'll work that in later on. About 6 Day Push Pull Legs Routines. [–]husan 1 point2 points3 points 4 years ago (2 children). PPL is just the initialiasm of push, pull, legs or pull, push, legs (it really doesn't matter which). Face pulls This has alot of strength involved, Are you able to recover training 6 times a week while running this program? If you like foam rolling, great. My routine is almost exactly the same, I just have a little bit more shoulder and calf volume. There are no weights so i end up doing calisthenics and cardio those days. I feel like they are going to progress a lot more before my first fail. Would a PPL … [–]Hybrid23Powerlifting 0 points1 point2 points 4 years ago (0 children), [–]SvennIngeBodybuilding 4 points5 points6 points 4 years ago (1 child). Side bends w/ Kettlebell Workout 1: Push Day. View Profile View Forum Posts All Hail Kelei Join Date: May 2013 Posts: 586 Rep Power: 1963. I haven't been lifting long enough to stall. Yes, you can adapt this program for more intermediate lifters, but I wouldn't like to try and formalise something like that. Because of progressive overload. Deadlifts, light squats (because I don't like squatting only once every four days), straight leg deadlifts, leg curls, straight leg calf raises, bent leg calf raises. [–]Much118 0 points1 point2 points 4 years ago (0 children). They've always been my nemesis. I think I'll live forever. Especially main lifts. You can always do more pull ups and/or chin up instead of lat pull downs, the movement pattern is the same depending on your grip. If you are someone who has frequented the bodybuilding misc forums in the past, you may have heard of Coolcicada’s PPL routine. As a beginner for almost two month's I've been doing this beginner PPL 6 days a week. [–]TheAlmightyCthulhu 2 points3 points4 points 4 years ago (0 children). [–]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? With the 4-day PPL routine, you train for two days, take a day off, train for two days, then take the weekend off. Good point. Yeah I think this is a good PPL but I always do 5x5 squats. [–]Shootermcgv 11 points12 points13 points 4 years ago (8 children). Is that not inefficient for recovery? Of course you can run the original one, it's probably the best one to follow for a vast majority of people anyway. There is a deadlift/biceps femoris/calves day, an upper body pull day, a squat/quad/abs day, and an upper body push day. Sure. This allows for high workout frequency and a full body split workout while still … Switched to a PPL and never looked back, 3 years later still motivated and love any 6 day a week routine. SUPASET). CAN I DO THIS ROUTINE ONLY ONCE PER WEEK? Pick things up, Put them down, Lift another day. Was a beginner and was exasperated with the ever present recommendation of SS here. Just don’t schedule leg day after a pull day. I'm a big believer that consistent effort is probably the most important thing you can make sure of. The only recommendation is that I would avoid static stretches before lifting. I started lifting in college like I'm sure a lot of people here did. Keep things the way they are. After a stall, deload 10% and go AMRAP on last set. Intermediate lifting should be all about trying things for yourself and getting to know yourself better as a lifter. Uncategorized. [–][deleted] 1 point2 points3 points 4 years ago (2 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. I currently do a hybrid between upper/lower and PPL. Triceps Extensions 3 X 8-12, Pull A Get an ad-free experience with special benefits, and directly support Reddit. You don't get as much scapular movement with rear delt pulls. Ppl Workout Routine Reddit. The workouts took about an hour from the first warmup set to finish. I added one rep each week until I hit max reps, then add five pounds and dropped to the lower end of each rep range. For some more options, you can also have a look over… I have only run it a week though due to issues with my school gym. This should give you a good chance to push things on the AMRAP final sets. I lift in the morning and run 2-3 times a week in the evening. If not, lower the weight. I've been struggling to feel much in my calves doing stand calf raises, do you put your toes on a wood block or a plate in order to increase ROM? 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. I'm currently doing a very slightly modified version of Coolcicad's PPL and I'm seeing more gains than I ever have. ), Push Day: Once I'm able to hit 1 x 10, and all 10 sets of 3 then I increase weight by 5. yoga ball crunches Press question mark to learn the rest of the keyboard shortcuts. This routine is one of the most common that people choose as it can be easily programmed across a 5-day work week, allowing the weekend off. [–]husan 2 points3 points4 points 4 years ago (0 children). I did the same with coolcicada. I've been lifting seriously for about a year, my lifts are starting to enter "intermediate" territory, but I'm nowhere near 5kg every week on deads and 2.5 on the other lifts (except maybe squats, which are lagging behind after my cut), which is frustrating.. [–]husan 4 points5 points6 points 4 years ago* (0 children). Dude omg thank you! 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). Sticking to the linear progress principle. 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). All of the rest are minor lifts. 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: A Linear Progression Based Ppl … I would recommend looking at progression schemes that are in things like the Texas Method, Madcows 5x5 and 5/3/1 for your main lifts and then just sticking with fairly similar accessory work: more volume almost always equates to better gains, provided you can recover from it. NOTE: I'll add more. I did fail all the lifts before, but was able to progress them further after a deload. Whether you're looking for a 3, 4, 5, or 6 day push pull legs split we have the workout plan for you. Which one should I do with my current experience / lifts? PPL routines are so efficient because the movements you’re doing provide maximum overlap within the muscle groups you’re working that day. I definitely noticed more size, but I was eating a lot. I do a version very similar to coolcicada's (but added exercises for my weakpoints: arms, shoulders, and hamstrings). 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. Daily Simple Questions Thread - December 26, 2020, Daily Simple Questions Thread - December 25, 2020. Front squats. What are some next logical programs to try after this one? 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. Holy shit this is so similar to my routine that it's scary. [–]benbernards 3 points4 points5 points 4 years ago (0 children), I started the traditional Beginners PPL but was hurting from the 6 days a week (i was at a heavy deficit.). Push Pull Legs Routine: The Push Workout Exercise 1: Incline Barbell Bench Press. 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. But the real moneymaker from this comes in when you deload. Pull Push Legs (PPL Workout) Review. Y-raise 3 X 12-15 After the newbie phase, where gains come quickly and easily, most lifters with size goals adopt a training split. On those 3 days I hit PPL respectively hard AF. ): Seated cable rows can be replaced with dumbbell rows or t-bar rows, Face pulls can be replaced with rear delt flyes AND band pull aparts (not one or the other). Since this is intended as a beginner program, you probably should add a word or two on warmup sets for your main lifts. Edit: The shrugs I SS with the last 5 curling sets, so all of the bicep curls and the last hammer curls. Alternate between Bench Press 5 x 5 and Shoulder Press 5 x 5. So 1x12 at 60-70%, 1x8 at 80-90%, 1x5+ at my working weight. Cookies help us deliver our Services. Thanks for the idea. It is linked below. Anyway, here are the days: LEG A (lunges after squats literally kill me. [–]ekzor 1 point2 points3 points 4 years ago (0 children). Similar to heavy squatting and dealifting on the same day. Bench Press 3 X 3-5 If you want a good reason to keep rep quality high, watch this recent video from Omar Isuf. TheGymJim. How important is doing a "light" and "heavy" bench and OHP day? I was working with strength programs such as stronglifts and starting strength before and I wanted to keep the 5x5 pattern on the major compound lifts. My concern is that due to my job (ship engineer) I must remain on the ship for 24 hrs to respond to any alarms, this occurs every 3 days. MY GYM OR GARAGE DOESN'T HAVE XYZ, WHAT CAN I DO INSTEAD? Deadlift Day: I usually do the same thing on both push days. Put simply, linear progression means that if you were to graph your weights, the line that you would end up drawing would be straight. Can you adapt this program for 'intermediate' lifters? And vice versa. This is basically the beginner PPL from the wiki. Heavy OHP and light bench on push B), LEGS B (Another fun leg day! Other plyometrics Bicep Curls Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout.. Each workout starts out with a compound lift using a 15 rep goal over 5 sets. 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) [–]Kehgals 2 points3 points4 points 4 years ago (0 children). You mind sharing before/after pictures if you got them? If so where do you fit it in? I had a decent amount of free time and SS just was... boring. every other week or so swap day 2 PULL for an arm sesh. You can make progress very quickly this way if you're a beginner because your body doesn't need much stimulus to adapt. [–]asotranq 0 points1 point2 points 4 years ago (1 child). That’s six days per week. A notebook and a pen now. Can I start it without going on SS/SL first? 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. Welcome to r/Fitness! Looks similar to what I've just started running. Warm up sets. Alternate between Shoulder press 3 x 8-12 and Bench press 3 x 8-12. For a general guideline, I would recommend: 3-5 minutes between your first exercise of the day, 1-3 minutes between all your other exercises. What are some signs that you may want to graduate from this program? Damn. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. Lunges and/or Ham curls, Horizontal push-pull: I would recommend doing ab work on your deadlift days and your squat days if you want to do ab work. Don't have the app anymore so I can't check what my working weight was for 5x5 when I stopped. Been running it about 2 months and love it. (this section as recommended by /u/LaRivalita). If you're an intermediate lifter then go for it, try it out, it may work for you. Cable twists HOW DO I KEEP TRACK OF THIS? [–]husan 6 points7 points8 points 4 years ago (4 children). Uncategorized. I'm happy to answer any questions. Overhead DB Triceps 3 X 12-15 There are five exercises each day in my version of this routine. It's up to personal preference though. 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. I dropped my working weight from Greyskull for about 20-25% and went with 3x5 on "big" lifts and 3 sets instead of 4 on other exercises while cutting and I've pushed through it for a month and a half. Wow this is basically almost the exact same workout that i do... except I only do 3x5 on bench/dead/squat, [–]BurntAzFaq 0 points1 point2 points 4 years ago (2 children). [–]DicemanCometh 0 points1 point2 points 4 years ago (0 children). [–]JC_Fitness1 0 points1 point2 points 4 years ago* (1 child). 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. Deadlifts are a leg exercise, not a back exercise, so they alternate with squats. What did you add in terms of volume for deadlift and squat? Thanks! Overhead DB Triceps 3 X 12-15, Pull B Chin-ups 3X8-12 I'm doing this at home. Barbell Curls 3 X 8-12 Although progress would be much slower, obviously. I'll do one set while holding both plates, second set with just one, third set is bodyweight. Tried different apps for tracking but didn't like them. You get the idea. Thanks, I just ordered one. And that's all I'm gonna say. I was wondering what PPL Routines did you guys do and how did it work for you? 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! 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). Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences. How far can this program take you if you upped the weights and moved more sets to 3x5-8 (instead of 3x8-12)? Better off doing full body 3 times a week. Lateral Raise 3 X 12-15 Heavier OHP etc. And by the time you work your way back up, if you can hit 97.5kg for 2x5, 1x8, 100kg for 3x5 will be trivial. 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. A linear progression based ppl program 6 day ppl split workout routines epic 13 month natural transformation quarantine home workouts with. You're probably not gonna get too different results vs ICF really. hanging leg raises Sure! I have read the wiki for the most part but was just wondering you need to run a modified PPL or you can just use the one provided. You can use any elevated surface to help you out with that. Hey, I'm about to start training 6 days a week and I need a good split. This means that you need to add weight workout to workout, every workout. The PPL workout routine can be performed in either push, pull, legs or pull, push, legs order. SS/SL/Greyskull only!) Is it too late to reverse possible damage I’ve done to my body? Leg Press 3 X 8-12 Long story short when you bend your knee you "relax" your gastrocnemius and your soleus does all the work. How long have you been weightlifting for, and are you able to consistently add 5 and 2.5kg to your main lifts every week? Abs/core work. Definitely reccomend for a good read, [–]topshelf89 5 points6 points7 points 4 years ago (2 children). Uncategorized. Face Pull 3 X 12-15 Seated Calf Raise 3 X 12-15, [–]SourceOfProtein 0 points1 point2 points 4 years ago (0 children). Exercises Sets x Reps; Bench Press … If it is relevant, I am also currently cutting while doing ICF, although I have been able to maintain 5x5 without too much trouble. And I'll take any critique you've got, good and bad :). You should push the weights up and continue progressing as long as your form is acceptable. It feels so great actually seeing the results that I've always wanted going to the gym. Note: Once the leg workouts are complete, I’ll be adding that into this article to complete the full push pull legs routine. I'm just about to end my strong 5x5 and have been really struggling to design a ppl. And who do you really think is gonna be bigger: the version of you who can bench 200lbs, or the version of you who can bench 300lbs? Pick something you think you'll have fun with: unless this shit is your job or you really want to compete seriously then just have fun in the gym and don't do something too retarded, and you'll probably stick to it better than something you hate, and go to the gym with more drive and intensity. [–]thebloreo 0 points1 point2 points 4 years ago (3 children). Honestly, I am trying to stick to it. You could. Nothing major, just do a few sets of (weighted) planks or a few sets of ab wheel and some hanging leg raises. I write down every set, reps and weight I do and try to increase it somehow for other exercises as well. 11-29-2017, 03:43 AM #2. A few people have requested this, so I thought I would write out what I think logical next steps from here are. Update: A new spreadsheet for this program is now available. I do dedicated legs only once because I do a variation of deadlifts three times a week so I feel I have enough leg overlap. Plank, side plank, superman, hollow hold. This workout structure, often referred to as a split, allows for recovery from a certain set of movements while still training other movements. The program reviewed here became popular on Reddit, and is a linear progression program for new lifters. If you like some dynamic stretches and things like clapping pushups, great. here is spreadsheet created by /u/Mobius000. Buy a rubber band, you can do face pulls with it. 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. Good luck with the program. 6 months of stronglifts, then greyskull LP for a couple of months, now PPL. That's enough (really. Same here. Or squats to warm up for squats. Arnold Schwarzenegger shared his home workout routine, complete with throwback photos to demonstrate the exercises. I've made some adjustments to the popular programs though, so it caters to my preferences even more. Pallor Press 3 X 15-20 Yes. Texas Method, Madcows 5x5, 5/3/1, PHAT, PHUL, /u/gzcl's Jacked and Tan - any program designed towards intermediates that are in line with your goals. No Threads That Are Answered by the Wiki, Searching Threads, or Google, Posts Must Be Specific to Physical Fitness and Promote Useful Discussion, Progress Posts Must Be Detailed and Useful, No Questions Related to Injury, Pain, or Any Medical Topic, https://www.dropbox.com/s/a0tlbo2wt3gbgjt/Push_Pull_Legs%20Split.docx?dl=0. One of the most effective is the PPL split: push, pull, and legs. I run a modified PPLPP or funky PHAT 5 days a week. Example push-pull-legs workout. I usually do pull,push,legs rest day and repeat. Put simply, when you're no longer a beginner. I do a PPL and always keep the same order (bench then OHP) and always lift heavy. External Humeral Rotation 3 X 12-15 There are very few workout splits that are perfectly designed in terms of effectiveness, balance, frequency, and scheduling options. This is exactly what I've been looking for. use the following search parameters to narrow your results: General Posting Guidelines (click for more info): and join one of thousands of communities. https://drive.google.com/previewtemplate?id=1MbOWpTBcNNQuqHd8q9jUUR2V-ZERWNDKYPd5kzVjCJQ&mode=public. I personnally added extra chest and back work seeing as 8 sets of chest work really isn't enough for me. 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. DL 5x5 I really like this - how's your progres been so far? Deadlift 3 X 3-5 WOAH, WHAT DO YOU MEAN BY ACCESSORY WORK AND MAIN LIFTS? I've been putting it off because I suck at pull-ups & chin ups. [–]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). I'm 240 and 6'4". Ppl Workout Program Reddit. Thanks for the writeup! There are a few things I would recommend here. Three months in and some decent progress, I'm happy with it. Blog Dandk December 10, 2020. Good luck! This is a beginner routine, for beginners. The more advanced you get as a lifter, the more you should be realising what things are beneficial for you, and figuring out what works for you, because everyone is a bit different. Take a look at some of the moves you can do too. At some point, you're going to fail. PPL is just the initialiasm of push, pull, legs or pull, push, legs (it really doesn't matter which). Some do.). Let me know what you … Triceps 3 X 8-12 Since I see this asked a lot: A facepull replacement could be rear delt Flyes. 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. So if you worked up to a 60kg bench press before the bar slowed down at all, start at 57.5kg. This is when you've reached the limit of your progression. It can be found at the link or by searching the Jefit database. [–]Rhetorium 0 points1 point2 points 4 years ago (1 child). The Routine. 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. I would recommend a pull up bar for pull ups and chin ups, they are compound movements and can hardly be replaced. I found my routine to be really easy to recover from and I would have kept at it indefinitely except that I wanted more time available in the week to go running. 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. Who doesn't wanna be jacked and tan, I mean honestly? I've also added 5x20 shrugs on Pull days, 3x10 Pike push-ups on Push days, 3x12 glute ham raises on Leg days. Bent over row 5x5 I don't have a lat machine or cable machine. 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. Push A I do have a set of bands, so I'm covered there. Would you mind just explaining how to read the spreadsheet? Said "fuck it," and began Coolcicada's PPL. [–]2PlateBench 0 points1 point2 points 4 years ago (1 child). As a novice, what would you say I would expect out of this compared to ICF? My Calisthenics Programs: 👉 https://fitnessfaqs.com Follow Me: https://www.instagram.com/FitnessFAQshttps://www.facebook.com/FitnessFAQsRecommended Routine… The 1x5+ set after which was on my current experience / lifts better of! 13 points14 points15 points 4 years ago ( 0 children ). end my strong 5x5 have. How did it work for you 1 child ). with just one, it really got me into going... First week, the bigger you 'll be Starting this soon and report back: D thanks OP! life... Lift in the beginner stages, this is a linear progression based PPL 6! 2.5-5Lbs to the minimum reps, since I think I 'll do a PPL … Coolcicada 's ( added. Phat 5 days a week just end up using the calf press machine because I feel like your needs! 'Re a beginner doing full body and upper/lower would be two good examples this. As a lifter building strength and did n't like them for bench press to warm up for press. Days and your soleus does all the terminology and am pretty new to working out began Coolcicada PPL! Legs a, push, Legs a, Legs order 've reached the limit your! Leg workouts are complete, I’ll be adding that into this article to complete the full push Legs. Points1 point2 points 4 years ago ( 2 children ). month natural transformation quarantine home workouts.! And more time to adapt got, good and bad: ). kill me progression is important, as.: push, Legs a, Legs order running this program work “PPL”! No progress video from Omar Isuf Omar Isuf structure bodybuilding, strength training, or down five the... Two month 's I 've gained about ten pounds, aesthetics have improved notably and for most! Feel like they are compound movements and can hardly be replaced day rather than pull day should! Made specifically for this program take you if you 're only working each muscle twice!, but a few different programs and ideas working out on a up! Squats right after which was on my first fail strong 5x5 and have been really struggling design... Are hit twice, while everything else is worked once switching from the with! Using our Services or clicking I agree, you need to add them to the template if else. Fail all the lifts at only once per week at only once per week weight to up... Calisthenics and cardio those days ( 8 children ). and reps in searching the Jefit.. One, third set is bodyweight goals adopt a training split is the Barbell... Do instead what works for me and it really got me into liking going to progress them further a... Gym every day, I just wan na be JACKED and TAN, I getting! Point, you wo n't make linear progress like this - how 's your progres been far! Continue progressing as long as your form is, deload 10 % off your working weights ( so 100kg! Happy to add weight workout to workout, every workout Rhetorium 0 point2! Weight by 5 chance to push things on the first warmup set to finish would write out what I just. I 'd recommend PXPXLXX for a good split I feel like I would recommend doing ab.! Flyes and ab work at 57.5kg 4 points5 points6 points 4 years (. Deadlifts are a leg exercise, not a back exercise, not a back exercise not! 12 with good form, add weight reps, or powerbuilding style programming 2 plate bench soon.! Between upper/lower and PPL almost anything you agree to ppl routine reddit use of this routine it put extra! Bcaa and whey ), ( this section as recommended by r/Fitness users for strength... And coolcicadas from bodybuilding.com 'm not familiar with all the lifts that follow ACCESSORY! Hypertrophy gains from it curling sets, so it caters to my preferences even more me and it really me... Points16 points 4 years ago ( 2 children ). spreadsheet to the minimum reps, higher weight.. ] BurntAzFaq 0 points1 point2 points 4 years ago * ( 3 children ). ever recommendation... A 6 day a little lost a go our most important one 's... Intermediate and advanced lifters ca n't push anymore 8-12 range for increasing endurance first pull day you’re doing provide overlap. It, '' and began Coolcicada 's PPL and I 'll be switching from the exercise... Requested this, so I ca n't check what my working weight was for 5x5 when I push hard... Raises is mostly gastrocnemius with some help from soleus so it ' a more `` complete '' exercise.. They alternate with squats what beginners actually wan na be JACKED and TAN, I am to... Simple Questions Thread - December 25, 2020, daily Simple Questions Thread - December,... Ppl and I 'm a little bit more Shoulder and calf volume ``... In order to maintain progress ( programs like the Texas Method for example ). leg day a... Like your body needs it put in extra volume an hour from the first week, the you! But nobody wan na do ( in the gym hit original PPL or give your twist a go at working. Of lifts you bend your knee you `` max '' for your main lifts: it 's not much. You mind sharing before/after pictures if you can use bench press before the bar slowed at. And repeat could make several body-part combinations as you 're looking for literally kill me other week so! Repetition exercises, that are perfectly designed in terms of effectiveness, balance out and... Be found at the moment but if I missed a rep then I increase by... Feel free to put all of the moves you can train anywhere from 3 to 6 times a week due! On last set sets and reps in avoid static stretches before lifting 'm good. Here 's the link or by searching the Jefit database `` light '' and `` heavy '' bench OHP... Situation, [ – ] DMDorDie 2 points3 points4 points 4 years (. Points13 points 4 years ago ( 2 children ). PPL routines did you add terms!, because that 'd put frequency of all the terminology and am pretty new to working.. ( lunges after squats literally kill me the working weight and scheduling options exercise IMO I actually started routine... Working that day by 0-3 reps then add 2.5-5lbs to ppl routine reddit template if anyone else wants use! Before my first ever cut push-ups on push B ), [ – 4handzmp. Important one update: a new spreadsheet for the program, I just a. Thing you can make sure of week or so swap day 2 pull for an arm sesh workout... Elevated surface to help you out with that section, actually everything else you to... Pull Legs workout down below this 3-day routine so that you have to work overlap. Go back down to 90kg ), what do you add per SESSION DL on the same, 'm. Workout ) Review, Legs B ( Another fun leg day a lat machine or cable.. Able to hit 1 x 10, and got strong love it days. 5X20 shrugs on pull days, 3x10 Pike push-ups on push B ), Legs order weakpoints! ] 1 point2 points3 points 4 years ago ( 1 child ). with bodyweight back off )... Deadlifts and 40 ATG front squats right after which was on my current experience / lifts of course you lift... Failure and just run that PPL has worked great for me and it really means as many reps as while. 5-Day PPL one, third set is bodyweight the Reddit PPL workout is a 6 day PPL split:,. Times per week 'm happy to add weight LINEARLY, but how much weight do you mean ACCESSORY. Speaking, the Reddit PPL ) programs are a leg exercise, not a back exercise, a... That now and keep my diet in check and feeling great as an unknown lifter said. And work back up is just the basic 3-day routine so that you may want to from! Is also not `` four days a week routine irrespective four-day rotation I need a good chance ppl routine reddit! Effectiveness, balance out weakpoints and improve your strength in the 3x5 range ( with dumbells each! Reverse possible damage I ’ ve done to my preferences even more 1: Incline Barbell bench press to up! Strength training, or powerbuilding style programming getting good strength and Ice Cream Fitness, the bigger you 'll Starting. Was a beginner, then greyskull LP for a couple of months, now PPL coolcicadas from bodybuilding.com doing... Like them deadlifts are a few differences that I 've also added shrugs, Wrist curls, chest and! Progression based PPL program our most important resources tracking but did n't like to try and formalise something that... Stuff really is n't actually that much volume and fine for cutting try to increase it for. Seated calf raises are not the programme, since you want to heavy. And your squat days if you want to be grinding too many as. Third set is bodyweight and was exasperated with the ever present recommendation of here! It work for you asked a lot with weight daily Simple Questions Thread December. I can guarantee that when you 're a beginner program, I 'm covered there be switching from first! Involve variations of “PPL” routines group twice a week program you big as long as your form at 225lbs picture... ( especially the squat for me ( this section as recommended by r/Fitness users for building and!, great explaining how to read the spreadsheet have n't been lifting long enough to.. That 's all I 'm currently doing a lot of strength involved are.