[Boards: 3 / a / aco / adv / an / asp / b / bant / biz / c / can / cgl / ck / cm / co / cock / d / diy / e / fa / fap / fit / fitlit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mlpol / mo / mtv / mu / n / news / o / out / outsoc / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / spa / t / tg / toy / trash / trv / tv / u / v / vg / vint / vip / vp / vr / w / wg / wsg / wsr / x / y ] [Search | | Home]

Looking for a good 4 day PPL routine , i know you guys have some

This is a blue board which means that it's for everybody (Safe For Work content only). If you see any adult content, please report it.

Thread replies: 15
Thread images: 1

File: video_image-441490.jpg (37KB, 706x706px) Image search: [iqdb] [SauceNao] [Google]
video_image-441490.jpg
37KB, 706x706px
Looking for a good 4 day PPL routine , i know you guys have some good hidden routines. I guess a routine check thread?
>>
Do a Upper/Lower X2
>>
BREHS..
>>
>>35193518
any specific one you would suggest?
>>
>>35193543
fuck>>35193505
upper/lower
>>
looking for a upper / lower routine
>>
>>35193505

BREHS
R
E
H
S
>>
>>35193543
candytoes
>>
http://www.aworkoutroutine.com/the-muscle-building-workout-routine/

anyone got critiques?
>>
>>35193505
Those feet hhhnnggg
>>
doing this for 3 months. i like it.

http://jayherman.com/push-pull-aesthetics-routine/

[Monday: Push Strength]
4-6 Bench Press
5-8 Bench Press
6-10 Bench Press

5-8 Leg Press (Squats are also acceptable)
6-10 Leg Press
8-12 Leg Press

5-10 Overhead Press
5-10 Overhead Press

6-10 Standing Calf Raises (in a Smith Machine, or with dumbells)
6-10 Standing Calf Raises
8-12 Standing Calves Raises

8-15 Seated Dumbell Lateral Raise
8-15 Seated Dumbell Lateral Raise

[Tuesday: Pull Strength]
4-6 Deadlift

4-6 Weighted Chinups
5-8 Weighted Chinups
6-10 Weighted Chinups

10-20 Hanging Leg Raises (with a bent knee for beginners, legs straight for experienced lifters)
10-20 Hanging Leg Raises
10-20 Hanging Leg Raises

5-8 Weighted Pullups
5-8 Weighted Pullups
5-8 Weighted Pullups

8-12 Dumbell Hammer Curls
8-12 Dumbell Hammer Curls

[Wednesday: Rest or Cardio]

[Thursday: Push Volume]
4-6 Incline Bench Press
5-8 Incline Bench Press
6-10 Incline Bench Press

8-12 Seated Calf Raises
8-12 Seated Calf Raises
15-20 Seated Calf Raises

8-12 Seated Overhead Press
8-12 Seated Overhead Press
8-12 Seated Overhead Press

8-12 Dumbell Bench Press
8-12 Dumbell Bench Press

8-12 Tricep Pushdown
10-15 Tricep Pushdown

[Friday: Pull Hypertrophy]
4-6 Weighted Pullups
5-8 Weighted Pullups
6-10 Weighted Pullups

5-8 Seated Cable Rows
6-10 Seated Cable Rows
8-12 Seated Cable Rows

8-12 EZ Bar Curls
8-12 EZ Bar Curls
8-12 EZ Bar Curls

10-20 Incline Situps (weighted if necessary)
10-20 Incline Situps
10-20 Incline Situps

8-12 Steps of Dumbell Walking Lunges (8-12 steps with each leg, not 8-12 steps total)
8-12 Steps of Dumbell Walking Lunges
8-12 Steps of Dumbell Walking Lunges

[Saturday: Flex Day – Up To You]

[Sunday: Rest or Cardio]
>>
>>35194646
I'm this guy. moving to this routine in january.

http://forum.bodybuilding.com/showthread.php?t=149807833
>>
>>35193775
Advanced Texas Method.
It's in the Texas Method books, and it's awesome.
>>
>>35194784
Texas method is straight dog shit once you get a year if training or more under your belt. Just do cube, 5/3/1, or westside for skinny bastards. They are all retard proof and guaranteed to give progress if your nutrition and intensity are in order.
>>
>>35194830
It's shit only if you can't modify it as you grow.
Those programs you mentioned are all over the place, WfSB is an approach for beginners, cube and 531 are for people with a good number of years under their belt, wtf.

The template I was talking about is basically a PHAT for natty people, and anyway no amateur lifter will need a slower progression than that (that's 1 step every 2 weeks), until they grow old.
Thread posts: 15
Thread images: 1


[Boards: 3 / a / aco / adv / an / asp / b / bant / biz / c / can / cgl / ck / cm / co / cock / d / diy / e / fa / fap / fit / fitlit / g / gd / gif / h / hc / his / hm / hr / i / ic / int / jp / k / lgbt / lit / m / mlp / mlpol / mo / mtv / mu / n / news / o / out / outsoc / p / po / pol / qa / qst / r / r9k / s / s4s / sci / soc / sp / spa / t / tg / toy / trash / trv / tv / u / v / vg / vint / vip / vp / vr / w / wg / wsg / wsr / x / y] [Search | Top | Home]
Please support this website by donating Bitcoins to 16mKtbZiwW52BLkibtCr8jUg2KVUMTxVQ5
If a post contains copyrighted or illegal content, please click on that post's [Report] button and fill out a post removal request
All trademarks and copyrights on this page are owned by their respective parties. Images uploaded are the responsibility of the Poster. Comments are owned by the Poster.
This is a 4chan archive - all of the content originated from that site. This means that 4Archive shows an archive of their content. If you need information for a Poster - contact them.