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.I recently saw a pair of videos posted by Jeremy Ethier where he breaks down a full body workout routine, and am wondering what your thoughts are for a 3-day a week program. Currently I run a Push Pull Leg influences program, MWF: My current PPL-based routine: Monday: Push Bench press OHP Tricep pull downs Incline bench pressSquats, 4 x 8 to 12 reps. Leg press. 4 x 10 with rest pause or cluster sets for higher reps per set. Lunges, two lengths. Leg curl, 5 x 10 to failure with rest pause & controled negatives using static holds on way down, superset with straight leg stretches & squats. Thursday Back workout.Always do a warm up. If you spend 30 minutes warming up though, you're doing it wrong. Should be like 5-10 minutes. There's a lot of research to suggest your warmup routine should include dynamic stretching. Stretching before a lift also has diminishing returns, so too much can be bad.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!For the first 6-ish months I followed the 6-Day Reddit PPL (Metallicadpa's PPL) from the wiki, but I added extra sets of DL's, simply because I enjoy them. I eventually switched to 4-Day Jim Wendler 531 BBB (Upper/Lower split) after stalling out on the 5x5 scheme the Reddit PPL uses. I will outline both routines here.PPL hits muscles with double the frequency. You can't compare yourself to other people. Someone who's been working out for 5 years on a shitty routine every day will obviously get results. I know this dude who did nothing but squat on a dragon dildo for 3 years and he's huge. maybe you should try that.If you still keep the volume as highest as possible, it can indeed be effective. Also, a bro split can still be a good PPLPP workout, think about that. For example: day one - chest, is push, day two - back, pull, day three - legs, day four - shoulders, push, day five - arms, pull.This, taper your volume and or intensity off for a bit and you should see some improvement if your diet and sleep are both in order. Most people will reset or cut back volume/intensity or you may hear the word deload used, or just change programs whatever at around the 3 month mark anyway. Though it will vary on the person/program/goals among ...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.Ive been working out for over a year on PPL, starting January 2017, and have been on it since. I've been on a PPL routine for the past 3 months but I can't seem to increase weight on bench or shoulder press.Flat Barbell Bench Press: 3x5Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5Incline Barbell Bench Press: 3x5Dumbbell Side Lateral Raise: 3x10-12Rope Pushdowns (circuit machine): 3x10-12Overhead Dumbbell Extension or similar triceps exercise: 3x10-12Shrugs (circuit machine or dumbbells): 3x10-12. Pull (Back/Biceps):I'm on Reddit PPL, but the supination is why I only swapped out one of my dumbbell curl days for an EZ-bar curl. I figured this way I would get a good balance of being able to lift a bit heavier vs ensuring that I'm keeping up strength on both sides equally and getting the supination action. ... E.g. if you only train triceps once a week, add ...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.Super basic: 224g of baked chicken or 12oz frozen tilapia or 8oz ground beef. 128-200g of brown/white basmati rice or 4-5 whole wheat tortilla. 3 cups - 225g of Mixed vegetables (Mandatory for every meal) Now, the trick is to add some sauces and spices if you want to keep sane.Jaydey80 • 6 yr. ago. Best results were definitely on 500 test E, 600 tren E, 80mg Var, 600 EQ. My routine was something like this Day 1 chest Day 2 back Day 3 arms Day 4 rest Day 5 legs Day 6 shoulders Day 7 rest. [deleted] • 6 yr. ago. If I'm not mistaken, that's a metric shit-ton of gear. iMasster • 6 yr. ago.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.The most superior way to train is a type of full body routine. Type, because you need to consider variations, goals, hormonal profile and genes when programing a optimal workout rotuine that is not the average Joe's PPL. A training routine that covers most of your body on most days.Here's why. Consider a full body routine that is 3x a week versus a split routine such as push/pull, upper/lower, or even push/pull/legs (PPL can be done 1x or 2x a week). In a year, at 1x a week versus 2x a week versus 3x a week frequency you will have: 1x a week frequency with ~50 weeks a year = 50 workouts with an exercise.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.You can use a rep range (say 5-8) and when you can do 8 reps, increase the weight and do 5 reps. Then repeat as you get stronger. I use ranges like 5-8, 8-12, 12-15, etc. Whatever works for you. I like this idea, this also helps with a plan for accessory lifts.Only that he taught them to do one pull-up per set. The workout is as follows, you focus everything you have on this one pull-up, rest for 10-20 seconds, and then do another one; always focusing all your strength on completing one pull-up with perfect form. So ideally you're gonna end up doing 6 proper pull-ups per minute.It is a routine where you split your body up into 3 different sections, the pushing muscles, the pulling muscles, and the legs, which is where the name PPL comes from. By dividing your body up into the muscle groups that do the same movements, you not only ensure that every muscle gets worked, and worked the same amount, but you also work it multiple …The Push Pull Legs split works for lifters of all levels, and you can use it to make great progress for many years. For example, as you first start training, you can follow the 3-day split. Then, as you advance, you can jump on a 4-day a week frequency and eventually work up to training six days per week.On the other hand, we have a PPL routine where you spend only 45 minutes in the gym but are going (I'm assuming) 6 days a week. So in the ICF example, you're in the gym for 4.5 hours a week. On PPL, even though individual workout time is half as long, you're going twice as often, so it's still 4.5 hours per week in the gym. 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!Modern variants of 5/3/1 will generally be run with “full body” Assistance Work each day. This involves selecting one exercise that falls into each category – Push, Pull, Single Leg/Core – and doing some total number of reps throughout the workout. The number of total reps varies, but is most commonly a range of 50-100.2 days ago · The Push Pull Legs Workout Split. We typically recommend the PPL workout for those experienced lifters who have a good understanding of both compound and isolation movements, have had success with a 5-day workout split for 6 months or more and understand the importance of balanced nutrition and diet to support muscle building. …Doable sure, but he's a bodybuilder who is not on a powerlifting routine. How many bodybuilders go up 75 pounds from 3 plates in 10 months. Hell great powerlifters took years to go from 3 to 4 plates. To go from 3 plates to close to 4 plates in less than a year is ridiculous for a lanky 6'3/6'4 guy. That's the giveaway.Dec 8, 2022 · 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. I'm no expert, but have been seeing great results as a beginner with a four day half hour routine I based on PPL. Basically goes PPLU. 1 - deadlift, pull ups, db row, face pull, curls if there's time. 2 - bench, overhead, incline db, tri pulldowns and extensions superset with lat raises.It’s ok to follow an asynchronous schedule. I have done Bro 5d a week, PPL/PLP 4-5 d a week, Push/Pull 4 day a week and full body 3 day a week where i superset bench/row, lat pull/ohp, Bi/tri and for legs alternate with Squat, Leg Press, Deadlift. Truthfully i have found the Full Body 3 day SuperSet program the best. You're choosing to neglect half of your body. doing PPL split with 5 days will mean you 'neglect' a big part of your body by only doing the workout 1x per week. If he did legs 2x, chest 2x and back 1x, he would be 'neglecting' his back just like he is 'neglecting' his legs right now. One solution I can think of is to either work in some leg ...If your grip is smoked on the squats, hoist the DBs up and squat with them "resting" on your shoulders, or split squats will help tax the legs more with less weight. You could also use some straps if you want to, but your grip and forearms will improve with DB work with time. [deleted] • 5 yr. ago.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.A PPL routine splits up the muscles based on the functions they perform, such as pushing or pulling. Is The Arnold Split Effective? The Arnold split is an effective hypertrophy program. Because you train each muscle group twice per week, you can gain muscle mass and increase muscle size within a relatively short amount of time.PPL is good but pulling in the same plane before you push is generally healthier for your shoulders, so full body comes out top here. Also, I do chins twice a week and row and curl on the other day, so plenty of bicep action going on and my triceps get worked with all the pressing and dips. hypebeasts101 • 6 yr. ago.Cable Curls 3 × 10-20 + Drop Set + Wide Machine Rows 3 × 10-20. Skullcrushers 3 × 8-12. Reverse Crunches 3 × 10-20 + Leg Curls 3 × 8-12. A session typically lasts around an hour and a half, and I've been sticking to something similar for a bit over 3 years now.I switched to the PPL routine from the wiki last week. So far it has been good. I do ab work on push pull days as Leg days are very taxing for me. I do 3 ab exercises. Decline crunches, hanging knee raises, Standing rope crunches all 3X15. And on Leg days I also do forearm exercises. Pinch ups, Finger curls, Wrist curl and reverse wrist curl.I do a PPL 6 day I saw posted on r/fitness though. Here is the link if interested. What appeals to me is the extra days at the gym. I once did SL 5x5 awhile ago and while it was ok I didn't like all the downtime. Just do whatever works best for you personally. Crowish Weight Lifting • 8 yr. ago.25 sets x 6 days/week is overkill for most beginners. OP, you really should be asking yourself if this PPL is a good fit for you specifically. Otherwise, give it a shot and see if you like how it works out for you. That’s the only way to truly know. If you did it twice a week. 20-24 sets. 23 sets.This is my current routine which I typically complete in an 8-day period. I think it is pretty well balanced: A. Legs Back Squat 5/5 Romanian Deadlift 4/8 Leg Press 4/12 Or Negative Leg Press 4/6 Calf Raise 4/12 AbsAug 26, 2021 · You can find his 6days PPL routine where he fully details it in one of his youtube videos (you can even find in the comments the full script of it), but I don’t know if it’s the current one, but it’s still good! Reply ... Reddit . reReddit: Top …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.Aug 3, 2023 · Leg Press: 3 sets x 8 reps with 80% 1RM w/ 1:30 rest. Lunges: 3 sets x 10 steps w/ 1:30 rest. Sumo Dumbbell Deadlift: 2 sets x 12 reps with 75% 1RM w/ 1:00 rest then one set to failure. Feel free to adjust as needed - You can alter the rep schemes slightly to suit your needs as well as the exercises in this PPL split.You should read the wiki before posting. 5/3/1 for Beginners. [deleted] • 1 yr. ago. dm me. Flying_Snek Stuffing Face 0.1% in progress • 1 yr. ago. Share it here. MythicalStrength Definitely Should Be Listened To • 1 yr. ago. Super Squats.I don't do regular death lifting for three main reasons. Recovery. Lifting 4-6 times a week plus doing intense kickboxing makes recovery my main limiting factor. This might change over time as my body adapts to the routine. So ATM adding death lifting to my routine would make this routine unsustainable and ineffective.Blueprint to Mass - A bodybuilding.com program based on Arnold's routine. You lift 6 days per week as chest+back, shoulders+arms, legs, repeat. This program eventually gets up to insane volume, with a lot of techniques like drop sets and super setting the same muscle group in order to get so much volume in.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 ...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 did it for about 2-3 months then switched to another ppl because I couldn't make anymore linear progress on the beginners ppl but saw a lot of size gains on it. would definitely recommend the beginner ppl over icf5x5 but that's just my opinion. I took ~2hrs per workout session on icf5x5, fuck that!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.My first set is with a weight I can barely get 10 reps with, I then rest 30 seconds and do a set of 5, rest 30 seconds do another 5, for 4 sets, so it looks like this: 10, 5, 5, 5, 5 with 30 seconds of rest between each set. Once I get 4 sets of 5 after the first set of 10, I go up 5 pounds. For accessory work I do 3 sets max reps, 30 seconds rest.If you still keep the volume as highest as possible, it can indeed be effective. Also, a bro split can still be a good PPLPP workout, think about that. For example: day one - chest, is push, day two - back, pull, day three - legs, day four - shoulders, push, day five - arms, pull.Then on your hypertrophy days you can focus on increasing volume (startling with 3x10 one week, 4x10 week 2, 4x12 week 3, with either a deload on week 4 (reduce volume back to 3x10) or simply keep it at 4x12 if you feel as if your recovery allows it. EDIT: I just realized I basically describes PHUL. Except I simply gave you a slightly different ...View community ranking In the Top 1% of largest communities on Reddit. The reason why the bro split is underrated and actually pretty damn good. ... Yes,but at least in my experience,routines like ppl,u/l,full body are a hell of a lot more taxing on your neuro muscular system than a bro split,that means less if any progress on your liftsI would combine the UL of a program like PHUL with a PPL program. sets of 4-6 for bench and squat on UL and 8-10 on push and pull. I would also put sets of 4-6 deadlifts on pull day and drop a back exercise to compensate. To summarize: U: Bench 5x4-6, Heavy upper body accessories. L: Squat 5x4-6, heavy lower body accessories.Garbage. Wayyyyy too much volume for a natural. I tried it and was having many issues. Back pain, the whole nine yards. I'm on a 6 day PPL routine that I love. 6 day PPL is the GOAT. No reason to not do it, unless you're bored of it. Edit: 5 day doing legs once a week instead is also nice. Yeah, the volume is insane.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.Are you tired of the same old workout routine? Do you find it difficult to stay motivated and track your progress? Look no further than the DOFU Sports App. One of the key features of the DOFU Sports App is its ability to create personalize...Here's why. Consider a full body routine that is 3x a week versus a split routine such as push/pull, upper/lower, or even push/pull/legs (PPL can be done 1x or 2x a week). In a year, at 1x a week versus 2x a week versus 3x a week frequency you will have: 1x a week frequency with ~50 weeks a year = 50 workouts with an 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.Aug 4, 2023 · Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet. Update: A new spreadsheet for this program is now available. 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 …Jan 4, 2020 · 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.If your grip is smoked on the squats, hoist the DBs up and squat with them "resting" on your shoulders, or split squats will help tax the legs more with less weight. You could also use some straps if you want to, but your grip and forearms will improve with DB work with time. [deleted] • 5 yr. ago.Hi r/fitness. I just started working out about a month ago. I wasn't using a prescribed routine - I was just trying to push myself. I came across the PPL routine, and I wanna give it a shot. The only issue is that I use a small gym in my apartment building that I have free access to. It's not fully equipped; it has a rack of dumbbells, a bench ...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.Because I had aesthetic goals, my lifts didn't went through the roof, but in the future I maybe consider running a powerlifting routine. DL: 198lb (90kg) -> 306lb (140kg) Bench: 132lb (60kg) -> 198lb (90kg)Full body 3x a week is great and there are tons of different programs at different experience levels that fit that paradigm. You can run Greyskull LP for a while, then switch to GZCLP or 5/3/1 for Beginners, then try 5/3/1 Building the Monolith, or whatever. Lots of options. In general, amount of days per week and experience / strength level ...On your workout days you are almost guaranteed to store extra fat because you won't burn 1000 calories with that routine. You will be gaining 1 lb of fat per week with your current plan (assuming you're not underestimating your intake). 4 things give you calories - Fat, carbs, protein, and alcohol.That, 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.Much appreciated mate! Do you also got Joe's Full body program?Because I had aesthetic goals, my lifts didn’t went through the roof, but in the future I maybe consider running a powerlifting routine. DL: 198lb (90kg) -> 306lb (140kg) Bench: 132lb (60kg) -> 198lb (90kg) 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.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=0 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 ...It's simply - chest, back, delts, arms, legs. 4 exercises each day with 3 sets each 12-15 reps. At the end of the workout I do 12-15 min of Jacobs ladder (pure death). Then I go home. I'll write out a more elaborate routine soon, just got back from 3 hour anatomy lab and I'm swamped. 5.I will join you in this crusade to push SS. If someone wants the best beginner routine for themselves hire a qualified personal trainer to make you a personalized routine for your goals. Otherwise doing SS for 2-3 months is the best generic beginner routine whatever your goals may be.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).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.As a beginner you shouldn’t copy the the routine of an IFBB pro on prep. , Because I had aesthetic goals, my lifts didn't went, mjcii • 5 yr. ago. Typically, a true beginner to weight training is not going to be able to recover fast enough t, Trap Bar Deadlift - 5x10. Single-Arm Barbell Row - 5x10. -- This might not make sense now,, Do 8 to 12 reps. Pick a weight, do reps until you have 1-2 reps left in the tank. If it was more than 12 reps, go up we, Meditation has plenty of benefits, from lowering your overall stress and anxie, Here is a sample 6-day PPL routine: Day 1 - Push: Focus on exercises like bench press, shoulder press, and , Aug 13, 2015 · the thing with ppl is you gotta , Dumbbells: You will need a range of dumbbells or a pair , That's a healthy way to look at it. I know he's running , The 5-day/week PPLUL structure addresses the disadvant, The famous Reddit PPL 6-day workout program is a push, Here's why. Consider a full body routine that is 3x a week ver, It's not "Monday is chest, Tuesday is shoulders&quo, Hi r/fitness. I just started working out about a month ago. I wasn&#x, Basically, dont expect gainz on the bar or gainz in the muscle on, ROUTINE/PROGRAM MEGATHREAD. "Our goals can only be reached th, After lifting for over a year, I started a PPL routine on.