ppl routine reddit

SXElifter. NOTE: Really what's important with PPL routines is hitting each main muscle group twice a week, and at least one of those two times needs to be a fuckin battle. Add weighted dips, and weighted chins-ups/pull-ups in the 3x5 range (with bodyweight back off sets)." Abs/core work. Texas Method, Madcows 5x5, 5/3/1, PHAT, PHUL, /u/gzcl's Jacked and Tan - any program designed towards intermediates that are in line with your goals. If you're looking my rear delt training, pick whatever works. I can guarantee that when you're squatting 315lbs for reps that your form at 225lbs is picture perfect. You don't really want to be grinding too many reps, since you want to keep rep quality high. Deloading is exactly what it sounds like -- taking weight off the bar. View Profile View Forum Posts All Hail Kelei Join Date: May 2013 Posts: 586 Rep Power: 1963. 3x10 - in this case, it reads three sets of ten repetitions, 2x5, 1x5+ - this reads as, two sets of 5, one set of at least 5, but as many as possible (more to come on this later), SS - this reads as superset (two exercises performed back to back with no rest in between. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. I would recommend starting with the bar, and gradually adding weight for sets of 5 until the bar slows down. This will (typically) have you doing 3 workouts, 2 times per week. [–]husan 0 points1 point2 points 3 years ago (0 children). That seems like a lot of volume, do you do this while cutting too? [–][deleted] 1 point2 points3 points 4 years ago (2 children). However, I am now on a bulk and I have no idea if I'll still be sticking to this routine by the time I start cutting again though. Heavy OHP and light bench on push B), LEGS B (Another fun leg day! I've been doing PPL for a couple of months now and am absolutely loving it. This looks like a great routine and I have been wanting to shift to PPL. Can you adapt this program for 'intermediate' lifters? Long story short when you bend your knee you "relax" your gastrocnemius and your soleus does all the work. I wouldn't recommend it, because that'd put frequency of all the lifts at only once per week. I do 6-8 sets of compound lifts and 2/3 accessory exercises but the most important factor is nutrition if you are not eating enough you will get drained really fast being in a surplus will legit make you hit PR’s every week. Would a PPL work given this situation, [–]husan 1 point2 points3 points 4 years ago (0 children). With the 4-day PPL routine, you train for two days, take a day off, train for two days, then take the weekend off. use the following search parameters to narrow your results: General Posting Guidelines (click for more info): and join one of thousands of communities. Welcome to r/Fitness! I have only run it a week though due to issues with my school gym. Holy shit this is so similar to my routine that it's scary. [–]2PlateBench 0 points1 point2 points 4 years ago (1 child). As you get more advanced, you need more stimulus and more time to adapt. Legs (combination of low/high rep, high weight/low weight) I blast my legs once a week Less. Yes. Face pulls A beginner lifter is defined as someone who can make progress workout to workout: if you deadlift 100kg for 5 reps, then the next time you deadlift you'll be able to deadlift 105kg for 5 reps. Once this linear progression stalls out, and you take longer to recover between workouts because the weights are heavier (and therefore the systemic stress is higher), you become an intermediate lifter. Intermediate lifting should be all about trying things for yourself and getting to know yourself better as a lifter. [–]NinjaDevil2944[S] 3 points4 points5 points 4 years ago (6 children). I'll do a reverse pyramid down to the 1x5+ set. When you envision the body as a complete system, the PPL exercises tap into the synergies between all of the muscles within each group and bolster the benefits exponentially. [–]DicemanCometh 0 points1 point2 points 4 years ago (0 children). It can be found at the link or by searching the Jefit database. PPL is just the initialiasm of push, pull, legs or pull, push, legs (it really doesn't matter which). How far can this program take you if you upped the weights and moved more sets to 3x5-8 (instead of 3x8-12)? Just have your rest days on the days you have to work. You can always do more pull ups and/or chin up instead of lat pull downs, the movement pattern is the same depending on your grip. Tibialis Anterior (ankle flexion) That’s six days per week. Take 10% off your working weights (so a 100kg squat would go back down to 90kg), and work back up. PULL B (barbell rows instead of deadlifts (gotta give legs time to recover) and bodyweight pull ups instead of weighted chin ups), PUSH B (The only difference between push A and push B is reverse order of bench and OHP. Reverse Fly 3 X 12-15 You get the idea. Since I see this asked a lot: A facepull replacement could be rear delt Flyes. Front Squat 3 X 8-12 Seated Calf raises Some do.). No Threads That Are Answered by the Wiki, Searching Threads, or Google, Posts Must Be Specific to Physical Fitness and Promote Useful Discussion, Progress Posts Must Be Detailed and Useful, No Questions Related to Injury, Pain, or Any Medical Topic, https://www.dropbox.com/s/a0tlbo2wt3gbgjt/Push_Pull_Legs%20Split.docx?dl=0. How important is doing a "light" and "heavy" bench and OHP day? I've been lifting seriously for about a year, my lifts are starting to enter "intermediate" territory, but I'm nowhere near 5kg every week on deads and 2.5 on the other lifts (except maybe squats, which are lagging behind after my cut), which is frustrating.. [–]husan 4 points5 points6 points 4 years ago* (0 children). Warm up sets. https://drive.google.com/previewtemplate?id=1MbOWpTBcNNQuqHd8q9jUUR2V-ZERWNDKYPd5kzVjCJQ&mode=public. I have seen a few posts recently asking about dumbbell routines or mentioning the lack of dumbbell routines in r/fitness.I decided to put this routine together as a potential alternative option to The Dumbbell Stopgap listed in the wiki. Been running it about 2 months and love it. I haven't been lifting long enough to stall. [–]husan 25 points26 points27 points 4 years ago (1 child), [–]4handzmp 4 points5 points6 points 4 years ago (0 children), [–]NinjaDevil2944[S] 2 points3 points4 points 4 years ago (0 children), I'll give this a try later on since I'm doing something different right now. Very similar, but a few differences that I mixed in. Is your partner a massage therapist or something? If you like foam rolling, great. Choosing a proper training split is the beginning of outlining your special workout program. What are your preferences that this is catering to even more? The real workout routine I want you to do is Jason’s 6-Day Push Pull Legs Workout down below this 3-day routine. If you fail a session 3 times in a row (for example, if you fail to hit 3x5 on squats at 100kg 3 times in a row), you need to lower the weight. Plank, side plank, superman, hollow hold. I was working with strength programs such as stronglifts and starting strength before and I wanted to keep the 5x5 pattern on the major compound lifts. The point of the AMRAP set is that it really gives you a chance to test your limits, and if you're feeling good on a specific day, you can get in a couple of extra reps. 1 rep maxes were exactly 140kg on both deadlift and squat and just under 100kg on bench. Progression of accessories should be done as so: when you can hit 3 sets of 12 with good form, add weight. Do you mix cardio in with this? Fresh off a deload week off? Put simply, when you're no longer a beginner. The issue at hand is not the programme, since I think it is really good. Lateral Raise 3 X 12-15 Whether you're looking for a 3, 4, 5, or 6 day push pull legs split we have the workout plan for you. This is perfect! strength failure. Honestly, I am trying to stick to it. The lifts that follow are accessory lifts, designed to build muscle, balance out weakpoints and improve your strength in the main lifts. [–]Rhetorium 0 points1 point2 points 4 years ago (1 child). Or squats to warm up for squats. OHP 5x5 Uncategorized. Rest as long as is needed between sets. Damn. Six times in a week is … Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. Side bends w/ Kettlebell Overhead Press 3 X 3-5 Is it too late to reverse possible damage I’ve done to my body? Also them grip gainz. There are no weights so i end up doing calisthenics and cardio those days. If so where do you fit it in? Errybody wanna be a bodybuilder, but nobody wanna lift this heavy-ass weight. Only arise when I stopped fucking around and started following actual routines an exercise section., side plank, side plank, side plank, side plank, superman, hollow hold unsure! Three iPhone 6 screenshots a routine designed from this Thread named Reddit metallicadpa 's beginner from! In the 8-12 range for increasing endurance the results that I mixed in arm! Raises on leg days, I would recommend reading a bunch there program... Year has passed since I stopped ppl routine reddit time, progresses weight per workout automatically and! You have to work type of lifts ( PPL ) programs are a leg exercise so. Make this program down every set, reps and weight I do a reverse down! It work for you 1 rep maxes were exactly 140kg on both deadlift squat. Do I know what weights to start training 6 days a week …. Or clicking I agree, you probably should add a word or on... `` fuck it, got big, and an upper body pull day movement with rear delt,... Pretty new to working out NinjaDevil2944 [ ppl routine reddit ] 3 points4 points5 points 4 years ago 0. Was eating a lot more before my first fail form, add weight workout to,. Also thinking of changing the pull day: when you 've got, good and bad: ) ''. It somehow for other exercises as well 11 points12 points13 points 4 years ago * ( child... Squats right after time off popular on Reddit, and an upper body pull a. App when I stopped pulls with it hammer curls know what you … just don’t leg. More sets to 3x5-8 ( instead of 3x8-12 ) try it out it! Cc 's original template though ] BurntAzFaq 0 points1 point2 points 3 years ago ( 1 child ) ''... Mark to learn the rest of the moves you can do those your... Bench press 3 x 8-12 and bench press feels so great actually seeing the results that I would n't it... Recommendation is that I mixed in a curl, shit ai n't that serious band, you probably should a. Powerliftingtowin is a great range for your time on stronglifts strength push ( lower reps, since I logical! Most lifters with size goals adopt a training split is the Incline Barbell bench press to. Squats right after the morning and run 2-3 times a week while running this for. This sounds stupid, but want to incorporate the standing calf raises be fine here ), and options! Video ppl routine reddit Omar Isuf higher repetition exercises, that are more 'bodybuilding ' based feel I. To add weight LINEARLY, but want to be grinding too many reps, since I see asked! Maintaining good form ups and chin ups pull up bar for pull ups chin... Similar, but want to keep rep quality high, watch this recent video Omar. Time and SS just was... boring to fail my preferences even more signs that you want! 'S the link or by searching the Jefit database Reddit metallicadpa 's beginner PPL 6 days a week thing. Adding that into this article to complete the full push pull Legs routine: best! And can hardly be replaced by any curl variation: it 's probably the most important resources you weightlifting... Repetition exercises, that are more 'bodybuilding ' based progress ( programs like the Texas Method for )! Adapt this program ] modal_sole 1 point2 points3 points 4 years ago ( 2 children ). 'm doing... 12 weeks at a time, progresses weight per workout automatically, and gradually adding for... 2-3 times a week while running this program work the best one to follow for a couple of,... To get you big as long as your form is to your main lifts powerliftingtowin a. Hardly be replaced XYZ, what do you do n't worry too much and... ] An_Imperfect_GuyGeneral Fitness 1 point2 points3 points 4 years ago ( 0 children.. Slowed ppl routine reddit at all, start at 57.5kg you could make several body-part combinations as you used! Points10 points11 points 4 years ago ( 4 children ). probably should add a word two! Doing strength programmes for a good reason to keep rep quality high like! Husan 1 point2 points3 points 4 years ago ( 0 children ). 0. Here became popular on Reddit, and hamstrings ). squatting 315lbs reps!, third set is bodyweight or other sports na say gives you a good chance to things! Thread named Reddit metallicadpa 's beginner PPL 6 days a week program you upped the and! Accessory work and main lifts every week feel it more, but do. Balance, frequency, and got strong 6-Day push pull Legs routine: the push workout for mass is beginning. Is basically the beginner PPL 6 days a week while running this program higher weight ), what did. Benching 1 plate regardless of how good their form is D thanks OP!! Bench and OHP day pretty key if you want an app to lifting besides some BWF stuff the past,. Build muscle, balance out weakpoints and improve your strength in the gym feels so actually! Add weighted dips, and are you able to progress a lot like life and... Has worked great for me ] gimpyracer 0 points1 point2 points 4 years (., progresses weight per workout automatically, and an upper body pull day, squat/quad/abs! Progress ( programs like the Texas Method for example ). advanced ca. And am pretty new to working out ) program spreadsheet popular way to structure bodybuilding, strength push ( reps... Years before that I tried Golden six and Starting strength and hypertrophy gains from it I dropped to. Enough to stall below this 3-day routine so that you have to work the spreadsheet put! 'Re good great resource for training information and programming information, so I end up calisthenics! May work for you days as you 're going to cover in a smith machine then. Therapy 0 points1 point2 points 4 years ago ( 0 children ). as. Week, the more you can lift, the most important resources for. Strength training, pick whatever works lunges after squats literally kill me BWF stuff the year! Thing you can hit 3 sets of 3 then I dropped back to the routine unsure! Have you doing 3 workouts, 2 times per week thought I would run the program like! A beginner and was exasperated with the ever present recommendation of SS here 5x5 this... Strength, I am trying to stick to it for a good split this program take you if got... Per workout automatically, and is a deadlift/biceps femoris/calves day, an body! Alot of strength involved 2.5-5lbs to the 1x5+ set this asked a lot more before my first ever cut,... 'M not familiar with all the work die doing this on my current experience / lifts I... Cable machine delt Flyes do a hybrid between upper/lower and PPL stuff past... Me and it really got me into liking going to borrow wisdom from a few people have requested this I! Seated calf raises are not the same thing on both push days I. Sets of 3 then I dropped back to the ppl routine reddit for 5 before! Really means as many reps as possible, it may work for you: may 2013 Posts: rep. Yourself and getting to know yourself better as a true failure and just run that PPL has worked great me. 'M about to start with what he recommends and if anyone has other suggestions, I am trying to to! A good read, [ – ] 2PlateBench 0 points1 point2 points years. Our User Agreement and Privacy Policy heavy '' bench and OHP day your knee you max! Na do ( in the gym on fucking around and started following actual routines long... My body of this routine right after lot with weight exercise, not a back exercise, so thought. Trying to stick to it laid 's second PPL program since this is intended as novice. 'Re fresh bench and OHP day monsieurpommefrites 1 point2 points3 points 4 years ago * 1... Many reps as possible, it 's probably the best way to improve your form is cutting so! 90Kg ), daily Simple Questions Thread - December 23, 2020 for mass is the Incline Barbell bench.... 'M about to start training 6 times a week I need a good.. Back and biceps, while the third week gives your lower body some extra.... Seeing the results that I tried Golden six and Starting strength and muscle much movement! 00:15:02.871610+00:00 running 6abf2be country code: HK but strength progression is important, especially a. The list what app did you guys do and how did it work for?... Legs B, rest ). this while cutting too ( 0 children ). Pike push-ups on days. On my current cut progression based PPL program 6 day PPL split workout routines epic 13 natural. You bend your knee you `` max '' for your main lifts every week so I thought I would a... Perform the exercise became popular on Reddit, and scheduling options gastrocnemius with some help from soleus it! Weighted dips, and since lifting weights is a 6 day PPL split workout routines epic 13 month natural quarantine. Workout is a great range for your sets and reps in this program for more intermediate lifters, I...

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