can someone recommend a good PPL routine?
I've been fucking around for almost 2 years doing brosplit variations and some strength training and made some decent noob gains, but i want to switch now
Can someone recommend a good PPL routine?
Push (Chest/Triceps/Shoulders):
Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Pull (Back/Biceps):
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Legs (Quad/Ham/Calves):
Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]
* I did not list any warm-up exercises. *
forum.bodybuilding.com
This is a good one but I like the variation that includes deadlifts.
Does anyone have a good PPL to do after I've been doing coolcicada for a while? I'm still making some progress but I'm just getting kind of bored with it.
bump
Why no deadlift?
PPL isn't that great.
I did a routine similar to for about a year and made little progress.
I switched over to the PHUL routine and have made amazing gains in strength and aesthetics.
>PHUL routine
what is that
I'm making insane progress on my PPL routine, but whatever.
I do:
Push:
OHP - ramp up to a single, drop back and do 5 sets of triples.
Behind the neck press: 4x7-8
Lying triceps extensions Rippletard style: ramp up to 4x5, 2 light sets at the end for a pump
Cable flies: however many until I get a pahmp
Pull:
Weighted chins/plate loaded machine/lat pulldown whatever. Ramp up to heavy sets of 5. keep doing them until you feel obliterated.
Power cleans and hang cleans: Do heavy sets of 3-5. until your dick falls off
Deadlifts: 3x5.
Cross body hammer curls and standard curls: who gives a shit just get a fucking good pump going.
Legs:
Front squats
Back squats
Hack squat machine.
Pushy the prowler for 4 sets.
Do alot of those using heavier weight and then some burnout sets.
wow legs are difficult.
>wants to stop with the fuckarounditis
>does a PPL routine
give some suggestions then
Lifting rules 101
If you're natty: 3 days a week max full body.
Don't like the above suggestion? Get on steroids and do any meme routine.
Unfortunately it you stay natty you need to do what works. Find a 3 day week routine, there a billion out there.
Full body works forever, don't beleive the misinformation / misconceptions about it only being for novice lifters.
Right now I am on a 3-day bro split which I only do once a week. Should I either step that up to 2x a week or should I go to 3 days of full body?
found the summer troll that doesn't even lift.
after a certain point the volume needed to progress doesn't fucking work with a full body routine unless you want to spend 2.5 hours in the gym per session.
stay weak.
>behind the neck press
Goodbye, rotator cuff.
I second PHUL. It's great. Start with PHUL and then try going up to PHAT; they're both great templates. You'll burn out very quickly on PPL once you get to heavier weights: your shoulders will ache and you'll feel like shit all the time.
only if you have shit mobility.
if you'll notice I dont bench, because bench actually wound up fucking up my shoulder.
now my shoulders are back to 100% and healthier than ever because of btn press.
go away, meme-wrangler
I don't know human anatomy: the post.
t-nation.com
prove thibedibeduea wrong
>blog post
>reliable
Pick one.
ok find me something that's not a different blog post that proves it wrong and I'll reconsider my opinion
fit pls help
Instead of doing a push pull legs x
Confuse the muscles by doing a pull push legs instead
google KS98 PPL
youll make great gains