Ppl routine reddit

38m, aiming to gain muscle (hypertrophy) and improve physique. I workout 5 to 6 times a week on average, usually lasting about 70minutes per session. So my PPL cycles roughly twice every 7 to 9 days. I am always doing progressive overload and trying my best to incrementally increase the weight or reps every workout.

PPL is built around doing each workout twice a week; by only doing each once you're lacking both the frequency of the PPL and the volume of a purpose built 3 day program. You'd be better off doing a 3 day full body program like lvysaur 4-4-8 or GSLP, or something like a 531 if you're intermediate.Push Pull Legs Routine: Best Science-Based Push Workout. So to sum everything up for you, here's what your push workout could look like: Incline Barbell Bench Press: 3-4 sets of 6-8 reps. Standing Dumbbell Shoulder Press: 3-4 sets of 10-15 reps. Paused Flat Dumbbell Press: 3-4 sets of 8-12 reps.Routine maintenance are the upkeep practices that an organization performs on a regular basis with an eye towards preventing harm to workers and large-scale, expensive repairs. Homeowners can perform routine maintenance as well.the thing is, my diet looks like the following: post-morning workout: one scoop of nitrotech (160 calories) breakfast: four large scrambled eggs (312 calories) snack 1: pure protein bar (200 calories) lunch: 4oz baked parmesan crusted chicken breast w/veggies (500 calories) snack 2: pure protein bar (200 calories)So 1 rep of 150lbs is 150lbs of work, 2 reps would be 300lbs of work, etc. So 2 reps and 150lbs and 3 reps of 100lbs are the same amount of work, 300lbs. Study. 6. Insertnamesz • 7 yr. ago. In that case, your definition of work is equivalent to the popular definition for volume. Being sets*reps*weight. 4.I was making myself a PPL Split since my gym will open soon and I'm really excited to get back into it. I'm going for a "powerbuilding" type of plan with focus on main compounds for strength with additional accessory work for hypertrophy. I was just hoping you guys could give your opinion on what I wrote out. Things like is it too much volume ...Arms respond well to frequency. On the day after push day (pull), finish off with a few sets of triceps, even drop sets if you are short on time. On the day after pull day (legs) finish off with a few sets of biceps. It's a little extra effort but doubles your arm frequency and goes a long way.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 ...

Jan 12, 2023 · Building a muscular and aesthetic physique had always been my ultimate fitness goal. That’s why I tried many workout splits, from full-body and upper/lower to PPL and muscle group.. A full-body routine helped me increase my strength and endurance (working out four times a week), the muscle group split helped me maintain my strength …Reddit iOS Reddit Android Reddit Premium About Reddit Advertise ... Go to Fitness r/Fitness • by dopesaint. What y'all think of my 6 day push/pull/leg routine . PULL A Deadlift 5x5 Weighted Chin-up 5x5 Lat Pull down 4x8-12 V GRIP ROW 4x8-12 DB ROWS 4x8-12 Curl variation 4x8-12 ... If doing PPL i would put 5 exersices in Heavy days and 6 on ...looks good. IMO you'd get the same results on a 2-day split instead of a 3-day but you have 6 days to get into the gym you're fine. I agree with connor, 6 days/week is excessive. A lot of people might disagree but UL 4 times or ULPPL 5 times is more than enough and I'm doing well with a full body 3 times a week.As such we should be able to do standard weightlifting and have it compliment the calisthenics instead of infringing on it. Of course this might inhibit muscle rest since a lot of muscle groups are trained pretty frequently. Anyways, here is an example routine: day 1 - weight push, calisthenics pull: bench press. military press.If you want more upper body volume, the. Just do a PPLPP with extra upper body exercises. If you think your lower body is already big, then reduce it to one Leg day. DavidVanLegendary • 7 yr. ago. If you're goals are purely aesthetic you still need big legs lol. That's still 4 upper body days and 2 lowers.3x12-15 Lateral Pulldown- Wide Grip, Neutral Grip, Underhand Grip. One of each. 2x15-20 Face Pull (heavy), Rear Delt Fly (lighter) , Band Pull aparts (slow and controlled) to really hit the rear delts hard. (Triset, low rest) 3x6-8 EZ Barbell Curls, self explanatory. 2x15-20 Seated Incline Dumbbell Curls, back against the bench. 3x6-8 Rack Pulls.This is your complete guide to the PPL split. We will teach you everything you need to know and give you a push pull legs workout program to follow (3-6 day options) for serious gains. Choosing the right split to run for your training can be one of the more daunting tasks when going to the gym.

Find everything you wanted to know about Metallicdpas Linear Progression Push Pull Legs program here: https://www.reddit.com/r/Fitness/comments/37ylk5/a_line...PPL rest PPL (6 days/week) to. Upper Lower Rest Upper Lower Rest Rest (4 days/week) and I not only feel better but also feel like I'm progressing better too. It's weird, and I also switched to full body for a bit. But Upper Lower is what has been working in terms of consistency and sanity for me. [deleted] • 6 mo. ago.Here's how I break it down, if pro's want to critique or newbs want to have an example of a p/p/l 2xweek. Based off Kingbeef's "Do this routine instead of that dumb one" from T-Nation. Push A. Bench Press 3x4-8. Incline DB Press 3x6-10. Low-to-high Cable Flyes 3x8-12. Barbell Overhead Press 3x6-10. Cable Laterals 3x8-12.Feb 19, 2017 · I've done SL, PPL, and Candito. I obv have to limit accessories or rest time to get as many lifts in as I can. I'll also do a 20-25 min cardio session at night a couple days a week as well. I'm in a bit of a rut and have been just doing an upper/lower routine and I'd like to start something new to get back on track.Not a bad routine, classic bro split. I see better gains when hitting each muscle group 2-3x a week instead of once. I prefer the PPL 6 days a week over one muscle group once a week.

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Legs is mostly legs but has a small upper body component with Power cleans. I'd love some feedback! Would also appreciate alternative plans for similar goals if you have any ideas. Push. Bench press 5 x 5. Squats 5 x 5. Incline press 3 x 8. Lunges 3 x 8. Tricep extension.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 ...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.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 ...

What PPL Routines works for you? Hey, I'm about to start training 6 days a week and I need a good split. I was wondering what PPL Routines did you guys do and how did it work for you? Also, what do you think of David laid's second PPL Program? Link to the program: https://www.dropbox.com/s/a0tlbo2wt3gbgjt/Push_Pull_Legs%20Split.docx?dl=0My leg routine is a lot of volume too but I switch them up for sanity. First day: Squats 5x5 Stiff Legged Deadlifts 3x12-15 Leg Press 3x12-15 Lunges 3x12-15 per leg Leg Extensions 3x12-15 Leg Curls or whatever 3x12-15 Hamstring curls 3x12-15 Then like 2 different maybe 3 movements for calves.Technique used on this program : 1- Pyramid : esay way it start with weight can do 10reps and (1-2 Reps in reserve ) Add weights and lower the reps "10 - 8 - 6 - 4 ". Each set with those reps and higher weight " add weight from 1kg - 2.5kg ". Exemple of mine : This technique i use only on push ups / dips. i dont know which one will help with ...It looks like you still have a lot of potential to grow in strength and add muscle. I would advise a different routine than PPL. I did StrongLifts 5x5 first to get stronger as fast as possible. Building strength and adding weight each week to make progress. Than I switched to Ivysaur 448 for a more optimal training program. It should get you ...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 done with HLM has been the best for my gains. Other people might excel on a PPL, or an ULUL. This really is about self experimentation, and we're mostly all here to cheer each other on 😁See Full Disclosure. 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.Yeah I started that one back on June 1st. I love it. I went from a 3 day full body to 6 day PPL on a cut and I've already noticed a big difference in aesthetics. I'll probably go back to a 3 day full body in fall/winter when I bulk again just so I can progress a tad bit faster, but that ppl routine is working great right now.Get my full 10 week Powerbuilding Program here: https://shop.jeffnippard.com/product/the-powerbuilding-system/What's my Powerbuilding System all about?‣ my b...

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.

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)The program is a six days per week pull, push legs split. The goal of this split is to maximize hypertrophy through overloading and a lot of volume. Every day is designed in the same kind of way. The first exercise is a heavy loading exercise with around 6 reps. The movements after that are designed to targets the muscles on each specific day.May 5, 2016 · 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)Days 2: Legs, biceps and 1 shoulder exercise. Exercise 1: Dumbbell deadlifts & calf raises. Exercise 2: Dumbbell Romanian deadlift & bicep curls. Exercise 3: Dumbbell goblet squats & shoulder press. I work out 2 days in a row and rest the 3rd day. Do your ab workout at home or whenever you have the time.Squats (2 days per week) 3x5. Deadlifts (1 day per week) 2x5. So if you train Monday/Wednesday/Friday you would do Squats Monday and Friday and Deadlifts on Wednesday. Remaining lifts are done every training day. Bench 3x5. DB Row 3x5. Seated Shoulder Press 3x10. Pull-ups/Chins/Lat Pulldowns 3x10.1. outrider567 • 8 yr. ago. walking up and down an elevated boardwalk between 5 and 6 AM, 4 to 5 times a week--40 minutes, walk up and down 480 steps--have a fruit/veggie smoothie later, kale, spinach,carrots, pomegranite juice,apple cider,banana, 7 strawberries all in the blender. 1.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.The main difference between the two is that on the Arnold split, you train the chest and back together in the same workout. But on a PPL routine, the chest is trained on a separate day to the back. As a result, the Arnold split hits the biceps and triceps four times a week. They're trained directly on shoulders and arms day.Opinions on Reddit's Often Recommended PPL Program? Hey guys, I was just looking for opinions on a program that is very popular and often recommended on Reddit. link: reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for PULLThat, and more sets is more practice, so your form will optimize much faster. To answer your original question, I find ppl better for hypertrophy, and full body better for strength. Ppl I could really focus on accessory work and hammer the shit out of my arms / calves / etc on the specific day. nichandl_ • 4 yr. ago.

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Posted by u/overground55 - No votes and 5 commentsHanging Leg Raise Progressions - 4x15 Currently on Straight Leg Raise 4x12. Front Plank (on forearms) - 1x 2minutes + 1s every time max achieved Currently at 2 minutes 35 seconds. Wall Sit - 2x 30s +1s every time max achieved Currently at 2x 37seconds. 25. Fitness Fitness and Nutrition.Nope. You can potentially do the same workout twice per week with a PPLRPPL routine. You don't need to. When I've ran PPL it's been the same workouts twice weekly. Some people do have two different workouts though if you want to. Good ways to do so are make one day heavy and the other volume focused, or to change the main focus lift (eg 1 …This program requires that you have access to a set of dumbbells (meaning a progression of dumbbells, usually at 2.5 or 5 lb intervals) or a pair of adjustable dumbbells. You will be working out 3 times a week. You will probably look silly and do exercises that no one else in your gym is doing. This is okay.6x Reddit PPL Strength Routine on Tonal : r/tonalgym. Workouts shouldn't take more then 30 min and the tonal modes like eccentric or smart flex are so cool. What I really like is that each set reps range from 8-12. By setting everything to 10, the tonal will auto add weight in the next set or if you hit 8 it'll drop it down so you're always ...Basically the title. (also this is based around the reddit beginner PPL) pull 1: Deadlifts 1*5+ lat pulldown OR pull ups 3-4*8-12 seated cable row 3*8-12 DB hammer curl 4*8-12 hammer curl 4*8-12 face pull 5*15-20 pull 2; same as pull 1 but replace deadlift with 4*5+ bentover row. push 1:I created this training plan for intermediate-advanced trainees looking to make the absolute most out of their training. Unlike most push/pull/legs programs that are humdrum and predictable, I am calling this routine a push pull legs “system” because it is organized in a very precise and calculated way to maximize gains.If you want more upper body volume, the. Just do a PPLPP with extra upper body exercises. If you think your lower body is already big, then reduce it to one Leg day. DavidVanLegendary • 7 yr. ago. If you're goals are purely aesthetic you still need big legs lol. That's still 4 upper body days and 2 lowers. ….

Squats (2 days per week) 3x5. Deadlifts (1 day per week) 2x5. So if you train Monday/Wednesday/Friday you would do Squats Monday and Friday and Deadlifts on Wednesday. Remaining lifts are done every training day. Bench 3x5. DB Row 3x5. Seated Shoulder Press 3x10. Pull-ups/Chins/Lat Pulldowns 3x10.If you're getting 5 good days in and hitting every body part at least twice a week you're good. You could do a PPL for 3 days then 2 days of Upper/Lower. You could even go 5 days of PPL then 2 days rest then pick up where you left off, which would make things wonky but example PPLPP RR LPPLP RR PLPPLP etc. The main thing is consistency.If your squats suffer from this, switch to day 3 only deadlifts. If your day 3 deadlift is sore, don't deadlift that day. If you want to incorporate deadlifts to freshen up your routine, for the love of god don't go heavy (maybe drop to 40% for the first 2 or 3 weeks).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.Take 20-30% of the weight off the bar and do 1-3 additional sets of 5-8 reps. This can double as extra work and extra practice getting your form right. Copy the assistance protocol from 5/3/1 for Beginners and do one push, one pull, and one leg or core exercise each day.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 ...One Reddit user, asked whether PPL workout (Reddit) or Coolcicada is the better PPL program, notes that " There is no "best" PPL, or routine. There is best for you and your current goals, but goals are always changing" [20].PUSH. 4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts) 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here) 3x8-12 incline dumbbell press. 3x8-12 triceps pushdowns SS 3x15-20 lateral raises.After lifting for over a year, I started a PPL routine on that very same MWF split as I finished up grad school. Since getting a job and having a more normal schedule, I've been able to switch over to a 5 day routine, and I've really started to put on some good mass. I'm currently doing a 5 day PPL routine - Push Pull Legs Push Pull (M-F). Ppl routine reddit, [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1], [text-1-1]