Ppl routine reddit.

Monday. - Squat 3x5 - Bench 1x5 - Shoulder Press 5x5 - Dips 3xFailure. Tuesday. - Weighted Chin Up 3x5 - Sumo Deadlift 3x3 - RDL (50% Deadlift weight) 3x8 - Row (RDL weight) 5x5. Thursday. - Shoulder Press 1x5 - Squat 3x5 - Bench Press 5x5. Friday. - Rack Pull (below knee, deadlift weight) 3x8 - Deadlift 3x3 - Row 1x5 (add weight) - Chin Up ...Day #7: Rest. Many gym goers will use a five day PPL split to train push and pull muscles twice, and legs only once. This might be good for those with specific physique goals like bodybuilders, but if you're lifting for general strength you'll be better off with a balanced routine that hits all muscle groups twice.Push: chest, shoulders, and triceps. Pull: back, traps, and biceps. Legs: hamstrings, quads, and calves. PPL routines are so efficient because the movements you’re doing provide maximum overlap within …This is a high frequency, high volume, linear progression program designed for the beginners. Many derived versions of this original Reddit PPL routine have been created to suit intermediate and advanced level lifters. Reddit PPL Aka Metallicadpa PPL Program. The several aspects of the Metallicadpa PPL program are explained below.PHUL: 6 months in review. My stats: Male, early 20's, 5'10". Starting stats: Bodyweight: 215 Bench: 170x3 OHP: 130x5 Squat: 275x3 Dead: 335x3. Ending stats: Bodyweight: 209 Bench: 230x3 OHP: 140x5 Squat: 350x3 Dead: 420x2. Goal of running the program: My goal for this program was to continue improving my performance in the big 3 lifts and ...

Wednesday-Legs. 3x5 Front Squat 3x5 Pistol Squat 3x10 Nordic Hamstring Curl 3x10 Hyper extensions 3x15 Seated Calf Raises. Thursday-Pull (more Mid back focused) 3x5 Weighted Pull-Ups 3x5 Bent Over Rows 3x10 Lat Pulldowns 3x10 weighted inverted rows 3x10 Seated Cable Rows. Friday-Push. Jul 1, 2016 · Here's my routine. I usually go 3 days on, one day off (PPL, R, PPL). I try to mix up doing my compound lifts for strength and hypertrophy. Push A: Barbell bench press - 3x5 Incline dumbbell bench press - 3x8-12 Standing overhead press - 3x8 Lateral shoulder raise - 3x8-12 EZ bar skullcrusher - 3x8-12

By splitting up the workouts you don't end up exhausted the next day (can still go to work lol) SL 5x5's drawbacks are pretty much the opposite of this list. Overworks the lower body compared to the upper body, so you can end up with a t-rex physique (tiny arms, large legs and waist). Whether you do or don't depends a lot on how your body ...PPL stands for push, pull, legs. PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. Each exercise group is performed twice per week (e.g. P/P/L/rest/P/P/L during a week). This allows for high frequency training while still allowing time for muscles to recover from the previous workout.

the default one is pretty good! Maaaaate 60kg-84kg-MAINTAIN (5'10") • 7 yr. ago. Depends how far you are into lifting. u/JimNaysium 's link is good for beginners, but if you're an intermediate you can try out Coolcicada's Push/Pull/Legs Routine on BB.com. 4.Push 1, pull 1, legs 1. Rest day. Push 2, pull 2, legs 2. Rest. Repeat. You can do higher weights one day and lower weights as your second day. If you miss a day turn your next session into a hybrid. I like to go heavy on the first 3 days and then switch to higher reps lower weight the 2nd set of 3 days.Here's what I got: PPL: Chest: 8 Back: 10 Shoulders: 8 Legs: 10 Arms: 6 Total: 42. 4-day: Chest: 9 Back: 9 Shoulders: 12 Legs: 7.5 Arms: 4 Total: 41.5. As you can see, chest and shoulders get less volume under PPL as compared to 4-day split. This is to be expected because they are essentially combined into one day.PPL is out of question since it requires me to be in gym for 6 days which is too much for me. So my best options are either 3 day Full Body or 4 day Upper-Lower split. These 3 articles will answer all your questions. Truthfully, every split works, but only if you can consistently stick with it week in and week out.fligan 8 mo. ago. I've been juggling this in my head for a week while thinking about changing from GZCLP. PPL is better than Arnold's because you hit every muscle group twice a week. Arnold is a bit more of a bro split and makes more sense if you hit the gym twice a day like he did.

The PPL split allows you to train each muscle twice a week and help increase strength and size over time, as shown in a study published by Sports Medicine. 1 Schoenfeld BJ, Ogborn D, Krieger JW. Effects of Resistance Training Frequency on Measures of Muscle Hypertrophy: A Systematic Review and Meta-Analysis. Sports Med. 2016 Nov;46(11):1689 ...

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The programs I've seen for PPL, or at least the popular ones have basically a huge selling point. LOOK GOOD NAKED. It's great because accessories are built in, and if you follow the PPLPPL routine you end up looking very good naked. Which is what a lot of people normally have as their goal when they start working out.PPL (once each) + 1 Full Body. PPL (once each) + 1 Upper or Lower (alternating weekly) PPL as a 4-day (w1:PpLP, w2:pLPp, etc.) You have plenty of options. Just pick whatever sounds most enjoyable to you and you think you'll stick with.Three distinct phases. Phase 1 is the Base Phase that uses moderate-high volume and moderate-high intensity plus a variety of advanced hypertrophy techniques to "lay the foundation" of hypertrophy. Phase 2 is the Maximum Overload Phase where we will use low volume and ultra-high intensity to increase familiarity with true muscular failure ...On the contrary I'd say PPL is way more appropriate for intermediates than it is beginners. Just change the 't1 lift' rep scheme if you're having trouble progressing with 5x5. 5/3/1 is a common alternative, you could also try the old-school method which is basically start with weight you can do for 6 reps, increase weight when you reach 8 reps on every set (or whatever rep range you want).the default one is pretty good! Maaaaate 60kg-84kg-MAINTAIN (5'10") • 7 yr. ago. Depends how far you are into lifting. u/JimNaysium 's link is good for beginners, but if you're an intermediate you can try out Coolcicada's Push/Pull/Legs Routine on BB.com. 4. The famous Reddit PPL 6-day workout program is a push/pull/legs split with a good balance of strength and hypertrophy work. You could even classify this workout routine as a powerbuilding program because it blends aspects of powerlifting and bodybuilding. This program is a classic push/pull/legs program.

Dec 20, 2021 · You will still make gains, but they will be slower compared to volume-equated splits that train each muscle group at least 2x/week. If you can add 1 more day per week to your training, consider a 4-day upper/lower split. But if you can only do 3x per week, full-body is definitely better than PPL.However, there are some people who may prefer having or need extra rest days to recover, so a once a week split would be a better fit for them. TL;DR - Bro split works each muscle once a week, PPL works them twice a week. Optimal muscle growth occurs when muscles are worked every 3-5 days. Bro splits are too infrequent.Also my diet is very clean, definitely not a concern. I am 20M, ~165lbs (74.84 kg), ~5'8'' (172.72 cm) Where I am currently at (sets x reps): Pull-ups: 5x6 on a bar that hangs from a rope in the middle, or 5x7 on normal bar. Archer Push-ups: 4x8 w/ + 15lbs. L-sit: 25-30 second hold when fresh. Planche Progressions: I've been doing a lot of ... PHUL: 6 months in review. My stats: Male, early 20’s, 5'10". Starting stats: Bodyweight: 215 Bench: 170x3 OHP: 130x5 Squat: 275x3 Dead: 335x3. Ending stats: Bodyweight: 209 Bench: 230x3 OHP: 140x5 Squat: 350x3 Dead: 420x2. Goal of running the program: My goal for this program was to continue improving my performance in the big 3 lifts and ...I have been doing this to get more arms into my PPL split: 1)Structured my workout as follows: pull-push-legs-push-pull-legs. 2)train biceps on day 1-3-5 and triceps on day 2-4-6, by doing that you will have around 20 sets of isolation movements for the week and both bi's and tri's will have a full day rest in between.

View community ranking In the Top 5% of largest communities on Reddit. Should I use a 3 days ppl routine (read description) Hello, I'm a beginner and I want to gain muscle. It trained 2 months with a fullbody split and I made some gains. ... The premise is just an alternative to both ppl and full body routines hope this helps

This is my current routine that has slowly grown out of the Reddit PPL. I'm just about to finish another training cycle so will probably mix it up a little. Push Day 1. Bench 5/3/1 with 3 sets of 5 FSL. CG Bench 3 x 8 - 10. Incline Dumbell Press 3 x 8 - 12. Lateral Raises 5 x 10 - 12. Skullcrushers 3 x 8 - 12.ROUTINE/PROGRAM MEGATHREAD. "Our goals can only be reached through a vehicle of a plan, in which we must fervently believe, and upon which we must vigorously act. There is no other route to success." -- Pablo Picasso. r/Fitness is made up of great resources and people who know where to go. This is an attempt to pull it all into one.Push-Pull-Legs 5-Day Split (Intermediate or Advanced Lifters) This routine is suitable for intermediate and advanced lifters who prefer a 3-on, 1-off, 2-on, 1-off training schedule. Since you'll be lifting five days per week, there will be one PPL workout that "carries over" into the next week (see example below).Increasing performance on rep strength is certainly key to seeing increases in muscle mass. Although increases in volume week per week will cause more fatigue which can hide actual increases in performance. Getting the best of both worlds while simultaneously lowering RIR is best for hypertrophy and strength.5/3/1 is a good program too, both 5/3/1 and PPL will work. One is just a bit more tailored to strength and one is a bit more towards aesthetics. You really can’t go wrong with either. Changing body composition and looking good is more about diet than routine anyway.About coolcicada's PPL routine. I've been working out for 10 months now and made some solid gains (130lbs - 165lbs) without following any routine, just trying to adjust the isolations exercises I thought worked the best for me and doing all the compound lifts first. I used to do about 25-30 sets in each day. (4 sets of each exercise)5x5 squat. 4x Romanian deadlifts (6-12 reps) or 4-5x deadlifts (3-8 reps) 4 sets standing calf raises (6-12 reps) 4 sets Bulgarian split squats (8-12 reps) Since you want it, 2x 25 hip adductor and hip abductor superset. Other things. again, pick a progression scheme (531 is great, 5x5 is great).Dec 20, 2021 · You will still make gains, but they will be slower compared to volume-equated splits that train each muscle group at least 2x/week. If you can add 1 more day per week to your training, consider a 4-day upper/lower split. But if you can only do 3x per week, full-body is definitely better than PPL.The famous Reddit PPL 6-day workout program is a push/pull/legs split with a good balance of strength and hypertrophy work. You could even classify this workout routine as a powerbuilding program because it blends aspects of powerlifting and bodybuilding. This program is a classic push/pull/legs program.

Search all of Reddit. ... Thoughts on my PPL routine. Close. Vote. Posted by 6 minutes ago. Thoughts on my PPL routine. I'm kinda a beginner (been training full body fairly unconsistently for the past year) and I found that split routines work better for me because they are generaly shorter. This is a routine I plan to do, with ab training on ...

View community ranking In the Top 5% of largest communities on Reddit. Should I use a 3 days ppl routine (read description) Hello, I'm a beginner and I want to gain muscle. It trained 2 months with a fullbody split and I made some gains. ... The premise is just an alternative to both ppl and full body routines hope this helps

Consistency is the most important aspect of training. For your question, bro split hits every muscle group once a week, whereas a PPL hits it twice, hence why you don't need to do as many exercises per muscle group per session. There's great videos by Renaissance Periodization on youtube that go over training frequency/volume/etc etc for ...Sorry if this is a dumb question, I am trying to start this routine this week. 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 ...For myself I found PPL wore me down and was hard to recover from. I have long levers (6'4), and im older (42), and recently found that fullbody 3 days per week …I've recently transitioned from a 6 day PPL to 4 days as I'm now restricted on days I can workout. I really enjoyed PPL so didn't wanted to change, so am running it like this to fit with my calendar. Monday Push + Romanian Deadlifts, Leg Extension and Squats. Tuesday Pull + Leg Curl, Calve Raises and Leg press.I run PPL and I've found that doing it like this has given me the best results: push1 : 10x10 ohp after heavy benching Pull1 : After rows/deads/pullups/etc. I do isolation work for each head of the shoulder Push2 : heavy 3x5, 5x5, or 5x3 ohp Pull 2 : Light delt isolation, heavy trap work (shrugs/upright row SS, or farmers walks) Sure there isn ...Key features in how it differs from Reddit PPL: 5x5 lifts are now 3x5. 1x5 deadlift is now 3x5 as well. Introducing 3x8 lifts for a moderate rep range. Different progression scheme for 3x5 and 3x8 lifts, which keeps the volume consistent without assuming linear progress. Rep ranges above 8 are listed as 8+ or 12+, to focus on quality over ...Movements should be much slower and less explosive. Aim for 40-70 seconds to do the entire set. This will usually end up being something like 1 second up, 1 second hold, 5 seconds down, and 0 seconds at the bottom. Also, rest time between sets is much shorter, 30-90 seconds is plenty. 1. 3x10-12 front squat. 4x8-12 ab roll-out SS 4x8-12 military curls. 3x8-12 leg curl. 4x8-12 Shrugs. 4x10-12 leg press SS sprinter sit-ups. 3x10-12 Calf raises. Please let me know if i'm forgetting anything. I'm particularly interested in whether or not high-pull is useful for hypertrophy, or if i'm just wasting my time. Thanks! May 25, 2022 · Did the Reddit PPL and then Aworkoutroutine’s PPL for awhile and had great results. However, quickly the volume became too much. Switched over to a 4 day U/L and things evened out again. Now I have two days for dedicated conditioning work and the workouts don’t take very long.A routine is not a program, a method of training is also not a program. You can include those in your own programs. I like to try routines sometimes, I like to change my aproach to training sometimes. Of course I used 5x5 in the past and it worked perfectly, that is not following a program.Yup, you're probably right. 3 days of PPL makes me nervous because I don't like the idea of benching/DLing/squatting 1x/week. Most of the BAB ABA routines seem like full-body workouts with not much room for accessory work. I just have to figure out some middle ground (and let's not even mention the yoga and climbing I've all but given up).

The extra two days of rest will probably be good for recovery and gaining. For the love of god, don't do three biceps and triceps exercises per workout. All you need is one per work out: Tricep extensions on Push 1, tricep pushdowns on Push 2. Barbell Curls on Pull 1, Hammer Curls on Pull 2.Coolcicada's PPL Routine - The Most Well-Rounded Bodybuilding Program. I agree, I've tried many different variations to the original program and I always feel it the most when deadlifts are added. I'll leave deadlifts out if I want to up the intensity on my accessory work just cuz I'll be too gassed otherwise haha.It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences.If you want to increase your volume but don’t want to spend six days in the gym, this is the PPL split for you. Day #1: Push/Pull. Day #2: Legs. Day #4: Push/Pull. Day #5: Legs. Day #6: Rest. Day #7: Rest. Many gym goers will use a five day PPL split to train push and pull muscles twice, and legs only once.Instagram:https://instagram. 3pm mst to centralcat viglienzonizuercher portal lumpkin countysunpass.com pay tolls The 6 day PPL program known as the “Reddit PPL” or “Metallicadpa PPL” is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below.Aug 18, 2020 · I have been doing dumbbell-only routines for about two years now. It started due to limited space and money. I already had a flat bench and the dumbbells on hand. I've continued to adjust my routines between similar PPL and also full body circuit training, but remaining consistent for 3-6 months at a time with the chosen routine. google timer bombhybrid hip hop genre nyt Here is a sample 6-day PPL routine: Day 1 - Push: Focus on exercises like bench press, shoulder press, and tricep extensions. Day 2 - Pull: Incorporate exercises such as pull-ups, bent-over rows, and bicep curls. Day 3 - Legs: Perform exercises like squats, deadlifts, and lunges. menards locations in wisconsin mjcii • 5 yr. ago. Typically, a true beginner to weight training is not going to be able to recover fast enough to train 6 days per week (6 consecutive days) with the kind of volume you would typically see of a PPLPPL routine. Training 6 days per week allows you to accumulate a lot more volume than training less. Fitness Fitness and Nutrition. 76 comments. Best. L_eds • 7 yr. ago. Coolcicada's ppl is one of the most popular on bodybuilding.com. ( http://forum.bodybuilding.com/showthread.php?t=149807833 ) EDIT: Add compound lifts to a 5/3/1 program for the strength gains too! 31. Lester_The_Rester • 7 yr. ago.In general I think the PPL is a better option. After 5 or so exercises of back, I do three bi exercises. I make sure to hit both heads of the bicep. The last exercise is usually large sets of light weight cable curls with focusing on time under tension. It burns and pumps like crazy.