>post routine
>receive advice/critique
Rate my minimalist PPL
>Push
>3x3 Bench Press
>3x3 Overhead Press
>3x8 Incline Bench
>3x8 Lateral Raise
>3x10 Dips
>Pull
>3x3 Deadlifts
>3x8 Barbell Row
>3x6 Weighted Chin-Ups
>3x10 Shrugs
>3xF Weighted Crunches
>Legs
>3x8 Squats
>3x8 Leg Press
>3x12 Calf Raises
>3x12 Hamstring Curl
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Rate my minimalist full body
Squat 3x5
Dip 3x5
Cable row 3x5
Hammer curl 3x10
Deadlift 1x5
Press 3x5
Pulldown 3x5
Ab rollout 3x10
Training every other day (so 3 or 4 times a week)
Monday
Squats 5x5
Bench 5x5
Rows 1x5
Wednesday
Front Squat 4x3
Press 3x5
Thursday
Chin ups 5x10
Dips 5x10
Lateral Raises 5x10
Saturday
Squat 1x5
Bench 1x5
Deadlift 1x5
Retarded
8/10
Why do people put deadlifts on pull day instead of legs day? It's primarily a hamstring exercise.
Press is overhead press? If that is the case you should replace dip with bench press.
Rate my routine, first I start with either Squat + Assistance or Deadlift + Assistance then move on to either Bench Press + Assistance or Overhead Press + Assistance.
[Heavy Squat or Deadlift + Assistance]
A)
Squat - 1x10, 1x8, 1x5, 1x5, 1x3. Increasing the weight until a top-set for three reps. Increasing the reps for the last set until I hit 5 reps then increasing the weight for all sets by 1.25kg and starting over.
Hack Squat - 1x10, 1x8, 1x5, 1x5.
Hanging Knee Raises - 3x12
B)
Deadlift - 1x10, 1x8, 1x5, 1x5, 1x3. Increasing the weight until a top-set for three reps. Increasing the reps for the last set until I hit 5 reps then increasing the weight for all sets by 1.25kg and starting over.
Pendlay Row - 1x10, 1x8, 1x5, 1x5.
Ez-Bar Curls - 3x12
Back-Extentions - 3x12
[Heavy Push + Assistance]
A)
Bench Press - 1x10, 1x8, 1x5, 1x5, 1x3. Increasing the weight until a top-set for three reps. Increasing the reps for the last set until I hit 5 reps then increasing the weight for all sets by 1.25kg and starting over.
Incline Press - 1x10, 1x8, 1x5, 1x5.
B)
Overhead Press - 1x10, 1x8, 1x5, 1x5, 1x3. Increasing the weight until a top-set for three reps. Increasing the reps for the last set until I hit 5 reps then increasing the weight for all sets by 1.25kg and starting over.
Klokov Press - 1x10, 1x8, 1x5, 1x5.
not enough bench/10
strength gainz/10
Here is my PPLPPLx with too much volume and proof I have no social life;
>Push
Push Ups (Wide + Normal + Close) 1xF
Bench 3x12
Inclined bench 3x12
Declined bench 3x12
Flyes 3x12
Dips 3xF
Overhead extensions 3x12
Front raise 3x12
Lateral raise 3x12
Reverse Flyes 3x12
Overhead press 3x12
>Pull
Curls 3x12
Concentration Curls 3x12
Hammer Curls 3x12
Curl over Bench 3x12
Pull ups 3x12
Hyper-extensions 3x12
Standing DB row 3x12
Shrug 3x12
>Leg
Romanian Dead Lift 3x12
Bodyweight Lunge 3x12
DB Squat 3x12
Standing DB calf raise 3x12
Flutterkicks 3x12
Hip Circles/Clams 3x12
>Core every 2 days
DB side bend 3x12
Crunches 3x12
Leg raises 3x12
Cocoons 3x12
Planks 3x5 minutes
Sunday
Bench Press 3x 5-8
Bent Over Row 3x5-8
Over Head Press 3x5-8
Chin up 2x8-12
Chest Flys 2x8-12
Side Lateral Raise 2x8-12
Shrugs 2x8-12
Monday
Squats 3x5-8
Deadlifts 3x5-8
Calf Raise 3x5-8
Glute Bridge 3x8-12
Barbell Curl 3x8-12
Close Grip Bench 3x8-12
(+some ab/core work)
Wednesday
Over Head Press 3x5-8
Db Row 3x5-8
Incline Bench Press 3x5-8
Chin Up 2x8-12
Chest Flys 2x8-12
Barbell Front Raise 2x8-12
Shrugs 2x8-12
Thursday
Deadlifts 3x5-8
Squats 3x5-8
Calf Raise 3x5-8
Glute Bridge 3x8-12
Barbell Curl 3x8-12
Close Grip Bench 3x8-12
(+ab/core work)
been handed this by a friend, only a week or so in an it seems ok but suggestions or alternatives appreciated... aiming to improve aesthetics after doing SL for months and getting bored.... playing rugby too which keeps my cardio going
If you class deadlifts as "primarily a hamstring exercise", you are doing something very wrong.
8/10
dip is a perfect sub for bench imo
the only thing i'd do is something like intensity day A / intensity day B / volume day A/ volume day B etc basically if you're going 3x/wk the daily routine that you're doing twice that week should be one intensity (reps of 5) and one volume (reps of 8-10), for multiple reasons, the main one being you'll eventually snap ur shit up if you go low reps high weight all the time
Sets 3-4
Reps 5-10
Lower
>Squats
>RDL
>1-Leg press
> Standing calves
>Ab crunches
Upper
>Bench
>Pull ups
>OHP
>Barbell row
>Rope pushdown
>Curls
Lower
>Leg press
>Lunges
>Leg curls
>Seated calves
>Leg raises
Upper
>Incline DB press
>Lat pulldown
>Lateral raises
>Facepull
>Skullcrusher
>Hammercurl
LUxLUxx