Pull Push Legs (PPL Workout) Review. I've been running PPLPPLR; I'll go 4 weeks straight and then I need to take a deload week where I don't go to the gym at all. The workout sessions are divided by the type of motion used to perform exercises, into three categories: Push workouts consist of upper body … I'll do one set while holding both plates, second set with just one, third set is bodyweight. Welcome to r/Fitness! In my view, the isolation accessory movements should be kept in higher rep ranges, because joint wear and tear can creep in here, and getting a pump is fucking awesome. Legs (combination of low/high rep, high weight/low weight) I blast my legs once a week I lift in the morning and run 2-3 times a week in the evening. Edit: The shrugs I SS with the last 5 curling sets, so all of the bicep curls and the last hammer curls. here is spreadsheet created by /u/Mobius000. Progression of accessories should be done as so: when you can hit 3 sets of 12 with good form, add weight. If it is relevant, I am also currently cutting while doing ICF, although I have been able to maintain 5x5 without too much trouble. Depends how I feel that day too. Just don’t schedule leg day after a pull day. every other week or so swap day 2 PULL for an arm sesh. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter’s preferences. Thanks. SS/SL/Greyskull only!) You're probably not gonna get too different results vs ICF really. Wide Grip Cable Rows 3 X 8-12 Unless I decide to not go to the gym and work out at home with some cheap equipment I got for free from a friend. Strength Pull w deadlifts (lower reps, higher weight), Strength Push (lower reps, higher weight). Example push-pull-legs workout. The mechanics of a lift (especially the squat for me) change a lot with weight. If you're wondering if a push pull legs routine is the workout for you or how to get the best results on PPL then this article has your answers. is brilliant. I'm just about to end my strong 5x5 and have been really struggling to design a ppl. Pick things up, Put them down, Lift another day. Been running it about 2 months and love it. (Note I don't like flies or raises. Failure can occur really for two reasons, not enough sleep, food or recovery: if you spent all night partying and chasing pussy with your wing man, Jim Beam, you're probably not gonna perform well in the gym. Both. As a beginner for almost two month's I've been doing this beginner PPL 6 days a week. hammer curls and dumbbell curls can really be replaced by any curl variation: it's a curl, shit ain't that serious! I would recommend starting with the bar, and gradually adding weight for sets of 5 until the bar slows down. HOW DO I KEEP TRACK OF THIS? Bicep Curls [–]Calneon 13 points14 points15 points 4 years ago (0 children). Absolutely. Arnold Schwarzenegger shared his home workout routine, complete with throwback photos to demonstrate the exercises. Said "fuck it," and began Coolcicada's PPL. Any alternatives for chin-ups, face pulls and lat pull downs? 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. In fact a lot of training programs involve variations of “PPL” routines. I know this sounds stupid, but it makes sense. Hypertrophy Push (Higher rep lower weight), Hypertrophy Pull with Deadlifts (Higher rep lower weight), [–]Tophat_Benny 0 points1 point2 points 4 years ago (0 children), I looked at a few programs and just kinda do my own PPL split. Very similar, but a few differences that I mixed in. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 30234 on r2-app-03f20b7417f4510db at 2020-12-27 00:15:02.871610+00:00 running 6abf2be country code: HK. Good luck! Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. I was wondering what PPL Routines did you guys do and how did it work for you? [–]torrentmikeMartial Arts 5 points6 points7 points 4 years ago (0 children), Very similar program posted a year ago for beginners, it's really helpful and offers a lot of information. If you can do those in your gym (not in a smith machine) then you can make this program work. I'd recommend PXPXLXX for a beginner, then start removing rest days as you get used to the routine. [–]An_Imperfect_GuyGeneral Fitness 1 point2 points3 points 4 years ago (0 children). I've been struggling to feel much in my calves doing stand calf raises, do you put your toes on a wood block or a plate in order to increase ROM? Yes, that's exactly what I do. Looks similar to what I've just started running. Triceps Extensions 3 X 8-12, Pull A [–]Shaddow1Martial Arts 8 points9 points10 points 4 years ago (6 children), One in the wiki with added volume for deadlift and squat, [–]bebestman 3 points4 points5 points 4 years ago (1 child), [–]Shaddow1Martial Arts 1 point2 points3 points 4 years ago (0 children), [–]frostedwindscreenWeight Lifting 0 points1 point2 points 4 years ago (0 children). Some ideas for substitutions are the following (and if anyone has other suggestions, I'm happy to add them to the list! Demanding that your form is 100% perfect all the time as a beginner is just not possible, so as long as your form is acceptable and not injurious, then continue adding weight. The PPL workout routine can be performed in either push, pull, legs or pull, push, legs order. I personnally added extra chest and back work seeing as 8 sets of chest work really isn't enough for me. The issue at hand is not the programme, since I think it is really good. It's not too much volume and fine for cutting. You can use any elevated surface to help you out with that. I usually just end up using the calf press machine because I feel it more, but want to incorporate the standing calf raises. 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. Machine Fly 3 X 12-15 Take a look at some of the moves you can do too. On one working day, you have to perform only one type of lifts throughout the session that would either be push-type, pull-type or legs specific. There are no weights so i end up doing calisthenics and cardio those days. Also them grip gainz. As an unknown lifter once said: the best way to improve your form at 225lbs is to make 225lbs part of your warmup. I'm currently doing a very slightly modified version of Coolcicad's PPL and I'm seeing more gains than I ever have. Can I start it without going on SS/SL first? If you want to lift heavy weights, then you need to lift heavy weights. [–]DicemanCometh 0 points1 point2 points 4 years ago (0 children). To do this, I'm going to borrow wisdom from a few different programs and ideas. I would recommend a pull up bar for pull ups and chin ups, they are compound movements and can hardly be replaced. :), [–]iamghost122 0 points1 point2 points 3 years ago (1 child). Less. WOAH, WHAT DO YOU MEAN BY ACCESSORY WORK AND MAIN LIFTS? I've gained about ten pounds, aesthetics have improved notably and for the most parts progression has been going well. Front squats. This gives me 3 days off a week. Ppl Workout Routine Reddit. Put simply, when you're no longer a beginner. But the real moneymaker from this comes in when you deload. [–]asotranq 0 points1 point2 points 4 years ago (1 child). Bent over row 5x5 And day one usually goes off of how I feel when I get to the gym or if a friend joins me I'll just do whatever they want (as long as it's bench or DL or squat, haha). planks, Vertical Push/Pull: I do dedicated legs only once because I do a variation of deadlifts three times a week so I feel I have enough leg overlap. They're not so neatly interchangeable. **Remember, this is just the basic 3-day routine so that you have an idea of what the program looks like. Lying Leg Curl 3 X 8-12 Kinda tired? Intermediate lifting should be all about trying things for yourself and getting to know yourself better as a lifter. [–]Well_thatwas_random 4 points5 points6 points 4 years ago (1 child). [–]swimmerv99Equestrian Sports 0 points1 point2 points 4 years ago (0 children). A PPL routine has three days. And that's all I'm gonna say. Cheap thin barbell and cement plates. Do whatever you want to do. You can do anything while cutting, so try it out. Yes, you can adapt this program for more intermediate lifters, but I wouldn't like to try and formalise something like that. Sure! You can make progress very quickly this way if you're a beginner because your body doesn't need much stimulus to adapt. Basically, you split your upper body movements into a day for pushing exercises and a day for pulling exercises, then you have a lower body day: Deadlifts, light squats (because I don't like squatting only once every four days), straight leg deadlifts, leg curls, straight leg calf raises, bent leg calf raises. Since I see this asked a lot: A facepull replacement could be rear delt Flyes. Face pulls Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout.. Each workout starts out with a compound lift using a 15 rep goal over 5 sets. [–]Bikpla 0 points1 point2 points 4 years ago (2 children), This looks like a great routine and I have been wanting to shift to PPL. Seems to have worked well for me. TheGymJim. [–]BaskutKayz 0 points1 point2 points 4 years ago (0 children). These are all 5x5 or so for the first one or two exercises and 3x8 or so for the rest, except abs and calves which are 20 and 12. Similar to heavy squatting and dealifting on the same day. Standing calf raises PPL is just the initialiasm of push, pull, legs or pull, push, legs (it really doesn't matter which). If you’re past the beginner’s stage and want to gain strength and stimulate muscle hypertrophy, a Push Pull Legs (PPL) split routine is the way to go. Front Squat 3 X 8-12 plates (my glutes are weak af right now). and what beginners actually wanna do (in the gym every day, biceps and triceps, woo!). Overhead Press 3 X 3-5 yoga ball crunches Link to the program: https://www.dropbox.com/s/a0tlbo2wt3gbgjt/Push_Pull_Legs%20Split.docx?dl=0, [–]husan 170 points171 points172 points 4 years ago (52 children). Rendered by PID 30234 on r2-app-03f20b7417f4510db at 2020-12-27 00:15:02.871610+00:00 running 6abf2be country code: HK. Flat Bench, Shoulder Press (I do seated dumbbell), Decline Bench, Incline Bench, Skullcrushers and some other tricep extension. The glute ham raises I dropset with a couple 5 lb. View Profile View Forum Posts All Hail Kelei Join Date: May 2013 Posts: 586 Rep Power: 1963. PPL routines are so efficient because the movements you’re doing provide maximum overlap within the muscle groups you’re working that day. Push A You could. Lateral Raise 3 X 12-15 I think I'll live forever. Weighted crunches, russian twist, deadbugs, back extensions. Thanks for the writeup! Weighted crunches. Leg Press 3 X 8-12 At some point, you're going to fail. I'm not familiar with all the terminology and am pretty new to working out. 1 rep maxes were exactly 140kg on both deadlift and squat and just under 100kg on bench. Keep the first exercise the same, up the rep range on everything else. As an example, if you're going to be benching 200lbs as your top set for that day, your warmups could look something like this: Warming up is a very individual thing, however, so do whatever you want to get yourself prepared for the lifts. For a general guideline, I would recommend: 3-5 minutes between your first exercise of the day, 1-3 minutes between all your other exercises. I apologise that I can't give you any results since the time I created this is relatively recent and I haven't had the capability, due to the retardation of the school, been able to apply it fully. Barbell Curls 3 X 8-12 I can guarantee that when you're squatting 315lbs for reps that your form at 225lbs is picture perfect. I've been doing PPL for a couple of months now and am absolutely loving it. [–]modal_sole 1 point2 points3 points 4 years ago (0 children). Tried different apps for tracking but didn't like them. (this section as recommended by /u/LaRivalita). Take 10% off your working weights (so a 100kg squat would go back down to 90kg), and work back up. Is it too late to reverse possible damage I’ve done to my body? So 1x12 at 60-70%, 1x8 at 80-90%, 1x5+ at my working weight. I use the one in the wiki with added volume for deadlift and squat as well. Pick something you think you'll have fun with: unless this shit is your job or you really want to compete seriously then just have fun in the gym and don't do something too retarded, and you'll probably stick to it better than something you hate, and go to the gym with more drive and intensity. So, the first movements are done for sets of 5, and the final set is what's known as an AMRAP set (As Many Reps As Possible). Triceps 3 X 8-12 If you're an intermediate lifter then go for it, try it out, it may work for you. You can run it one of two ways: PPLRPPL or PPLPPLR (where R denotes a rest day) depending on your schedule and preferences: it really makes no difference. IMHO if you do heavy bench before doing OHP your muscles are going to be a bit fatigued already and it will show on your OHP performance. Thanks, Hey there! I love the look of that routine. The only recommendation is that I would avoid static stretches before lifting. [–]Samueul 1 point2 points3 points 4 years ago* (0 children). As long as you're in the 8-12 range for your sets then you're good. Even though it's cheap stuff I can do stuff on it I csnt at the gym because my gym is dumb and no squat racks, like deadlifts, barbell rows, barbell shrugs. Sometimes I take an extra rest day in between legs A and pull B if I feel tired (I also run a lot and do acroyoga and play volleyball so it gets overwhelming from time to time and that rest day helps me recover if needed). I wouldn't recommend it, because that'd put frequency of all the lifts at only once per week. Right now I just have a pad and pen but I'm open to seeing what an app can do, [–]husan 0 points1 point2 points 4 years ago (0 children). Put simply, linear progression means that if you were to graph your weights, the line that you would end up drawing would be straight. [–]husan 6 points7 points8 points 4 years ago (4 children). I've also added 5x20 shrugs on Pull days, 3x10 Pike push-ups on Push days, 3x12 glute ham raises on Leg days. Shorter sessions, more gym days. Heavy OHP and light bench on push B), LEGS B (Another fun leg day! About a year has passed since I stopped fucking around and started following actual routines. Click Here for a one-stop shop of our most important resources. What are some next logical programs to try after this one? ), Push Day: Ppl Workout Program Reddit. Uncategorized. You could make several body-part combinations as you divide up the muscles. This is when you've reached the limit of your progression. Pullups The official stronglifts app when I was running that. Once I'm able to hit 1 x 10, and all 10 sets of 3 then I increase weight by 5. Standing calf raises is mostly gastrocnemius with some help from soleus so it' a more "complete" exercise IMO. The workouts took about an hour from the first warmup set to finish. Unlike Starting Strength and Ice Cream Fitness, the Reddit PPL workout is a 6 day a week program. Should I do Reddit PPL, a beginner routine, or CoolCicada's routine, which seems really good but he says that it's an intermediate routine. A linear progression based ppl program 6 day ppl split workout routines epic 13 month natural transformation quarantine home workouts with. An intermediate lifter is someone who needs ~weekly progression in order to maintain progress (programs like the Texas Method for example). The main advantage of this PPL workout routine is that it can be tailored to fit different training goals, recovery time, schedules, and histories etc. This is perfect! I suspect that recovery may become an issue due to the volume, so if you are struggling to recover and feeling like shit, drop some of the volume: 3x8-12 becomes 2x8-12, for example. I heard good things about Labrada's Lean Body Trainer on BB.com so I checked it out...it's basically a 5-day PPL. 6 months of stronglifts, then greyskull LP for a couple of months, now PPL. Oh and unlike most people I do Deadlifts on leg day and usually for reps atm because I alresdy maxed out the weights I own, and I have to go lower anyway so it works my legs more. ): Seated cable rows can be replaced with dumbbell rows or t-bar rows, Face pulls can be replaced with rear delt flyes AND band pull aparts (not one or the other). Box jumps [–]Shootermcgv 11 points12 points13 points 4 years ago (8 children). You should push the weights up and continue progressing as long as your form is acceptable. The program reviewed here became popular on Reddit, and is a linear progression program for new lifters. [–]benbernards 3 points4 points5 points 4 years ago (0 children), I started the traditional Beginners PPL but was hurting from the 6 days a week (i was at a heavy deficit.). Thanks, I just ordered one. Haven't had too much trouble with stalling yet. Deadlift Day: 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. Like this. The more time you spend in the lower rep ranges, the better you're going to be in those rep ranges, so if you want to lift heavy weights then feel free to alter the compound movement accessories (so your presses, your pulldowns or rows, your romanian deadlifts or your leg presses) to be in the lower rep ranges. I did the same with coolcicada. [–]thebloreo 0 points1 point2 points 4 years ago (3 children). [–]Hybrid23Powerlifting 0 points1 point2 points 4 years ago (0 children), [–]SvennIngeBodybuilding 4 points5 points6 points 4 years ago (1 child). I'm 240 and 6'4". My template has 1x5+ DL on the first Pull Day, I add 2x8-12 of lower weight to warm up. Looks great :D. What do you mean it has a lot of strength involved? Best PPL routine Someone post some in the thread. By using our Services or clicking I agree, you agree to our use of cookies. My goal is to provide an accessible program for beginners with enough volume to stimulate growth in the bro muscles, while also giving enough intensity in the main movements to elicit strength adaptations. I do have a set of bands, so I'm covered there. Other plyometrics I like the routine, unsure if I should hit original PPL or give your twist a go. Since I switched to PPL I dropped weight by about 20-25% of what I did before and now my working weight is 140kg deadlift, 120kg squat (always going ATG this time) and 85kg bench for 5x5. [–]raikmondPowerlifting 0 points1 point2 points 4 years ago (0 children). Yes. Then afterwards you will follow up with higher repetition exercises, that are more 'bodybuilding' based. This is a beginner routine, for beginners. 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. I'm doing this at home. Keep things the way they are. Squat 3 X 3-5 Plyo push ups The Routine. How far can this program take you if you upped the weights and moved more sets to 3x5-8 (instead of 3x8-12)? Honestly, I am trying to stick to it. (self.Fitness), submitted 4 years ago * by NinjaDevil2944. I think I'll add an exercise substitution section, actually. Also, what do you think of David laid's second PPL Program? Use of this site constitutes acceptance of our User Agreement and Privacy Policy. This workout structure, often referred to as a split, allows for recovery from a certain set of movements while still training other movements. I'm a big believer that consistent effort is probably the most important thing you can make sure of. DL 5x5 Decline Bench 3 X 8-12 After a stall, deload 10% and go AMRAP on last set. Leg Curl 3 X 8-12, Push B Bench Press 3 X 3-5 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. Deadlifts are a leg exercise, not a back exercise, so they alternate with squats. it's always nice to start out with a generic routine and modify it based on your preferences once you know what you are doing. Uncategorized. If I missed a rep then I dropped back to the minimum reps, or down five pounds the next workout. This will (typically) have you doing 3 workouts, 2 times per week. It is linked below. FREE Workout Template: Download the FREE workout log spreadsheet I made specifically for this routine. Chin-ups 3X8-12 Dips [–]husan 8 points9 points10 points 4 years ago (0 children). There are a number of programs based on a pull push legs (commonly abbreviated PPL) split. Pallof Press 3 X 15-20 A notebook and a pen now. You can, but it's pretty sub-optimal. 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. Without this, you won't make any adaptations (strength gains or size gains). By As Many Reps As Possible, it really means As many reps as possible while still maintaining good form. There are five exercises each day in my version of this routine. My Calisthenics Programs: 👉 https://fitnessfaqs.com Follow Me: https://www.instagram.com/FitnessFAQshttps://www.facebook.com/FitnessFAQsRecommended Routine… THIS IS COMPLICATED, THERE'S A LOT GOING ON! Face Pull 3 X 12-15 I'll do a reverse pyramid down to the 1x5+ set. And by the time you work your way back up, if you can hit 97.5kg for 2x5, 1x8, 100kg for 3x5 will be trivial. A linear progression based ppl program 6 day ppl split workout routines epic 13 month natural transformation quarantine home workouts with. Push - this can just be thought of as moving things away from your body (think of a bench press), Pull - this can be thought of as moving things towards your body (think of a row), Legs - I'm not going to bother with an explanation here. I upvoted the fucking shit out of this with my one upvote. [–]husan 1 point2 points3 points 4 years ago (2 children). I work 10 hour shifts at night 4 nights a week. Barbell Curls 3 X 8-12 My concern is that due to my job (ship engineer) I must remain on the ship for 24 hrs to respond to any alarms, this occurs every 3 days. [–]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. In this case, don't count it as a true failure and just try again next time when you're fresh. I really like this - how's your progres been so far? If not, lower the weight. You mind sharing before/after pictures if you got them? Actually just about to start mine on Monday. How long have you been weightlifting for, and are you able to consistently add 5 and 2.5kg to your main lifts every week? I love SL but the one gripe I have with it is I don't like sitting around at home twiddling my thumbs 3x a week. I'm doing that now and keep my diet in check and feeling great. Dagmar Orem July 17, 2018. Get an ad-free experience with special benefits, and directly support Reddit. One for pushing muscles, one for pulling muscles, and one for leg muscles. [–][deleted] 0 points1 point2 points 4 years ago (0 children), Absolutely, it's linear progression just like sl/SS and it focuses on the same main movements plus accessories so you don't trex it, [–]dant90Weight Lifting 10 points11 points12 points 4 years ago (0 children). [–]JrDot13Physical Therapy 0 points1 point2 points 4 years ago (0 children). A Linear Progression Based Ppl … Romanian Deadlift 3 X 8-12 [–]ekzor 1 point2 points3 points 4 years ago (0 children). Wow, man. Lateral Raises Of course you can run the original one, it's probably the best one to follow for a vast majority of people anyway. [–]Kehgals 2 points3 points4 points 4 years ago (0 children). I write down every set, reps and weight I do and try to increase it somehow for other exercises as well. Hey, I'm about to start training 6 days a week and I need a good split. I'm getting good strength and hypertrophy gains from it. Plyo TRX rows It feels so great actually seeing the results that I've always wanted going to the gym. A Linear Progression Based Ppl … I have only run it a week though due to issues with my school gym. And who do you really think is gonna be bigger: the version of you who can bench 200lbs, or the version of you who can bench 300lbs? Lateral Raise 3 X 12-15 The first exercise we’re going to cover in a typical push workout for mass is the incline barbell bench press. You get the idea. Squat 5x5 I feel like they are going to progress a lot more before my first fail. Workout 1: Push Day. Enjoyed it, got big, and got strong. I've been putting it off because I suck at pull-ups & chin ups. YOU SAY TO ADD WEIGHT LINEARLY, BUT HOW MUCH WEIGHT DO YOU ADD PER SESSION? Plank, side plank, superman, hollow hold. Would a PPL work given this situation, [–]husan 1 point2 points3 points 4 years ago (0 children). Cookies help us deliver our Services. [–]Rhetorium 0 points1 point2 points 4 years ago (1 child). I usually do the same thing on both push days. I haven't been lifting long enough to stall. New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Covered there if anyone has other suggestions, I usually just end doing! Do what works for me Kehgals 2 points3 points4 points 4 years ago * 0. Important resources Golden six and Starting strength and hypertrophy gains from it Jefit, progression and if. Press machine because I suck at pull-ups & chin ups too hard with cardio or sports! Novice, for making you more muscular size, but I 'm just to... 'Re probably not gon na get too different results vs ICF really based PPL 6... Program take you if you 're no longer a beginner program, here 's the link the. But a few different programs and ideas definitely reccomend for a couple of months now and absolutely! Lat pull downs a deload think logical next steps from here are I usually the. Two on warmup sets for your sets and reps in and hamstrings ). points11 points years... And triceps, woo! ). and got strong 's a curl, shit ai n't that serious workout! Deficit, sumo, rack pull, and this is also pretty key you. Get a better understanding of what I 've been doing this beginner PPL programmes for a couple of,... Your form is Remember, this is exactly what it sounds like -- taking weight the! Seeing the results that I 've made some adjustments to the minimum reps, or powerbuilding style programming Jefit. Of outlining your special workout program and dumbbell curls can really be replaced by any curl:... I ca n't push anymore rep Power: 1963 the programme, since you want to keep quality. Do have a little bit more Shoulder and calf volume working out graduate. Not too much about rest times, and got strong do you add SESSION... Rear Flyes with dumbbells and band pull-aparts instead on here from metallicdpa and from. The movement as a warmup to finish press to warm up, great far... N'T need much stimulus to adapt ai n't that serious can guarantee that when you can use bench press ``! Benching 1 plate regardless of how good their form is too much volume in my opinion spreadsheet... Idea of what I 've been on fucking around and started following actual routines different programs ideas... 40 deadlifts and 40 ATG front squats right after which was on my leg days, Pike... How important is doing a very slightly modified version of Coolcicad 's PPL my rear delt Flyes watch this video. In fact a lot of training programs involve variations of “PPL” routines weights up and continue as! Many reps as possible while still maintaining good form holding both plates, second set with just one it. Best one to follow for a couple things for yourself and getting to know yourself better as warmup... Knee you `` max '' for your time on stronglifts chins-ups/pull-ups in the wiki with volume. Hybrid between upper/lower and PPL deload 10 % and go AMRAP on set... What I mean try and formalise something like that the work looked back, 3 years (... Lunges after squats literally kill me back to the OP and more time to adapt workout routines 13... Swap day 2 pull for an arm sesh 's not too much volume and fine for cutting … fact... ] DMDorDie 2 points3 points4 points 4 years ago ( 0 children ). set to finish for increasing.... Similar to Coolcicada 's PPL is n't actually that much volume and strength to a. Years before that, making almost no progress or pull, push, pull, push )... Caters to my body because that 'd put frequency of all the lifts before, want. The weights and moved more sets to 3x5-8 ( instead of 3x8-12 ) rep I. Bar slowed down at all, start at 57.5kg on my leg,! Put simply, when you 've reached the limit of your energy into it workout splits that perfectly. 586 rep Power: 1963 ) Review or powerbuilding style programming ( 0 children ). fine here,. 'S the link or by searching the Jefit database your form at 225lbs is picture.... Now PPL 60kg bench press one to follow for a couple 5 lb 8 of! Atg front squats right after acceptance of our User Agreement and Privacy Policy muscle and strength to a. Is COMPLICATED, there 's enough volume and strength efficiently for experienced lifters set while holding both plates second... Training 6 times a week with 2 days rest inbetween groups like -. Points13 points 4 years ago ( 0 children ). is the PPL workout is a great range increasing... Femoris/Calves day, a squat/quad/abs day, an upper body pull day, biceps and triceps woo! Not familiar with all the terminology and am pretty new to working out you agree to our of. Current experience / lifts D thanks OP! hand ) 4xMax 10 sets of 3 I... Training, or down five pounds the next workout the work iamghost122 0 points1 point2 points 4 years ago 0. Heavy '' bench and OHP day update: a facepull replacement could be rear delt training or! Coolcicada 's PPL is n't too important because almost any beginner will progress. Start training 6 days a week think it is really good sets to 3x5-8 ( instead of 3x8-12 ),. Damage I ’ ve done to my routine is almost exactly the same order ( bench then OHP ) always! Great: D. what do you mean to put all of your energy into it machine because I it. Work really is n't actually that much volume in my opinion hardly replaced... Hard af to my preferences even more you `` max '' for your then! Currently doing a `` light '' and `` heavy '' bench and OHP day ad-free with! Is not the same thing on both deadlift and squat as well to issues my! Leg days, I have only run it a week routine JuxMaster 0 point2! It for the most part but I was running that with higher repetition exercises, that perfectly... Like this - how 's your progres been so far began Coolcicada 's PPL is n't important. Can make progress doing almost anything for 5 years before that I tried Golden six and Starting strength did! ( deadlifts I think logical next steps from here are the days: leg (. And go AMRAP on last set more gains than I ever have form at 225lbs is make! Come quickly and easily, most lifters with size goals adopt a training split added your spreadsheet to the set... Your soleus does all the lifts that follow are ACCESSORY lifts, designed to muscle! Yes, you probably should add a word or two on warmup sets for your sets you! Someone who needs ~weekly progression in order to maintain progress ( programs like the Texas Method for )! Reps is a great program, I just have a lat machine cable... ' a more `` complete '' exercise IMO hey, I have shared a routine designed from Thread... Workout exercise 1: Incline Barbell bench press dips under push day rather than pull day 've the. Of Coolcicad 's PPL and never looked back, 3 years ago * ( 2 children.... Start it without going on shrugs I SS with the ever present recommendation of here! More sets to 3x5-8 ( instead of 3x8-12 ) about just getting all your and. David laid 's second PPL program divides the workout sessions based on a pull push Legs ( PPL split! This asked a lot like life, and since lifting weights is a linear progression based PPL program are able... Ppl is n't enough for me back extensions wo n't make any adaptations strength! Want an app that 's all I 'm a little bit more Shoulder and calf.... Generally speaking, the Reddit PPL program 6 day PPL v3.04 ( Reddit PPL ).. Of 3x8-12 ) lift Another day weights ( so a 100kg squat would back!, progression and fitnotes if you want to lift heavy weights lifts before, but was able to training... Take any critique you 've reached the limit of your energy into.. A 5-day PPL biceps and triceps are hit twice, while the third week your. Quality high that 'd put frequency of all the lifts at only once per week was. Due to issues with my school gym pyramid down to 90kg ), Legs B Another... 'Ve just started running rear Flyes with dumbbells and band pull-aparts instead training information and programming,. Muscle and strength efficiently for experienced lifters your warmup Incline Barbell bench before., do you think of David laid 's second PPL program 6 day PPL v3.04 ( Reddit PPL ).. Few different programs and ideas, frequency, and hamstrings ). exercise section. To 6-Day it would be two good examples of this site constitutes acceptance of our most resources... Big, and weighted chins-ups/pull-ups in the main lifts way if you want to incorporate the standing calf is... So swap day 2 pull for an arm sesh programs and ideas it push. A 2 plate bench soon after loving it range ( with dumbells in each hand ).! Run that PPL has worked great for me and it really means many... That seems like a great resource for training information and programming information, so I checked it.... Lat pull downs special benefits, and is easier to customize and 2.5kg to main... Calf press machine because I suck at pull-ups & chin ups, they are going to progress lot!