I've been doing full body 3x per week for a couple months but now I want to do all of my major lifts 2x per week, so I'm switching to a 4day push/pull split. How's this look?
Doing the major lifts only 2x or 1x per week does not feel like enough. I want to push myself harder.
Also I add arm and calf accessories because they make me feel good.
t. dyel noodle limb fag
Nathaniel Hernandez
Captains chair.
w-what did he mean by this Veeky Forums?
Xavier Morales
OP here it's just hanging leg raise for dyels
Kevin Myers
nice trips. Do DL first so youre not worn out >1x5 dl nigga
Wyatt Roberts
Well, for one, it has 13 different exercises for you to keep track of.
Maybe instead of doing your own programming while you're a DYEL(which I assume you are), follow a tried-and-true program, and once you hit some sort of benchmark like 1/2/3/4 you can MAYBE thing about doing your own programming.
Brandon Brooks
Well it's only 6 major lifts to track. These are the major lifts from greyskull (which I've been doing for the past couple months). I'm just trying to increase frequency to 2x per week for each lift.
PULL 4x10 db incline curl 4x10 db shoulder shrug 4x12 db upright row 4x12 face pulls
LEGS 4x20 standing calf raise 4x15 leg extension 4x15 leg curls 4x12 glute hypertension
Nathan Martin
Nicked this from an user in another thread. The PPL routine I was on felt way too low volume, only thing I've adapted in this is tweaked some of the rep volume until I have gotten used to it and tweaked the leg routine.
Monday: Snatch: 15 singles up to a max, no more than 2 misses Clean and Jerk: Same as above Snatch or Clean Pull: 100%x3x5
Tuesday: Push Press or Snatch Push Press: 5x5 Back or Front Squat: 3x5 Weighted Chin-ups: 3x5-10
Thursday: Snatch: 15 singles up to a max, no more than 2 misses Clean and Jerk: Same as above Rows: 3x5-8
Friday: Clean and Jerk or Snatch: 75-80%x5x2 Overhead Squat: 3x5 Front Squat 5x3 OR Back Squat 3x5
Saturday: Dips: 4-5x5-10 Rear delt flyes: 3-4x12 Back Extensions 4-5x5-10
Christopher Clark
squats are on push day. deadlifts on pull day.
Kayden Jackson
trick question
deadlifts are on every day
Adrian Perry
As a noob your main goal should be to get stronger (even if you ultimate goal is aethetics). Try to add 5lbs to to all the main lifts every week or better yet use 5/3/1 to progress. You may want to split up the bench and ohp days because it's hard to progress on one after doing the other.
It's basically a full body routine with front and back separated to increase frequency
Michael King
this. quads don't lie.
Robert Taylor
I get it. I just go really hard on leg days, so I guess I wouldn't have the energy for an upper body component. But hey, if it works for you and you're seeing gains, you're gonna make it.
Luke Nguyen
Hey bro thanks for actually reading the routine and giving some good feedback.
What if I alternate so that I, for example, bench first on Push A, and OHP first on Push B?
Luke Harris
If you do that i would suggest doing lighter weight on whichever you do second. So you keep one day dedicated to bench and the other to ohp. Personally though I made most gains once i swiched to 5/3/1 (with joker sets and first set last) so i go ham on ohp one workout and ham on bench on the other.
Brother you in the wrong thread, the average fit bro doesn't know shit about oly.
Nathan Morris
you know the routine ppl was created when some gymrats started to get annoyed to be called retards cause they were doing bodypart splits, they looked into plers routines and found the push pull wgich they modified, creating a new day for legs and thus creating the bodypart split with a scientific name
Jayden Morgan
>use 5/3/1 >as a noob what waste of quads
Dylan Watson
Hardly any accessories or direct core work Barely any back work No back off sets American WL/10
Dylan Perez
retard you don't know enough to start building your own routine. If you want to do all the meme lifts just follow SS like every other braindead moron on here.
I'll make life easy for you brainlet. Coolcicada's PPL google it
