/PPL/

I do PPLPPLx

Might stop doing a second leg day though, it's pretty tiring.

LPP is better

File: Snapchat-7072261375086992121.jpg (459KB, 1080x1920px) Image search: [Google]

459KB, 1080x1920px

Here's mine if yu want

>>36405330
Legs Push Pull...?

How does this look?

Push (Chest/Triceps/Shoulders):

Bench: 3x5
OHP: 3x5
Incline DB Bench: 3x10-12
Lateral Raise: 3x10-12
Cable Crossovers: 3x10-12
Rope Pushdowns: 3x10-12
DB Shrugs: 3x10-12

Pull (Back/Biceps):

Deadlift: 1x5
Row: 3x5
Weighted Chin Ups: 3x5
Lat Pulldowns: 3x8-12
Face Pulls: 3x-10-12
Bicep Curl: 3x10-12

Legs (Quad/Ham/Calves/Core):

Barbell Squats: 3x5
Leg Press: 3x8-12
Hamstring Curls: 3x8-12
Standing Calf Raises: 5x10-12
Hanging Leg Raises: 3x10-12
Planks

Feel like dips should replace something on push.

File: image.jpg (44KB, 405x251px) Image search: [Google]

44KB, 405x251px

>>36405307
Pull A
Push A
Leg A
Rest
Pull B
Push B
Leg B
Rest
Repeat
Each day has a different compound lift as the heavy focus then added dumbbell accessories.

>>36405344
More time to rest if you do deadlifts on pull

>>36405330
>implying the body knows the difference between monday and wednesday

>>36405374
You should do pull first cause deadlifting the squatting the next day is to rough. Also your push day is to dense. Benching ten OHP is gonna burn you out so fast. You need to make alternate days.

>>36405395
Not what he meant you moron.

>>36405408
So what did he mean then fuckface?

>>36405423
What he replied right here with>>36405378
you dumb faggit. Think about it, you shouldn't deadlift and squat with days that touch. You need a break in between. So DL on pull and doing pull push leg or vice versa works best. But you wouldn't know that since you don't lift.

>>36405399
Pull before Push is pretty nasty for me, I always get my biceps rekt on pull day with pullups and curls so my bench stability is fucked on the push-day.
What I would do is Push - Pull - Legs - Rest - repeat and have heavy squats + RDLs on one leg day and moderate/speed squats + heavy deadlifts on the next leg day.

>>36405448
Aw I c. Not bad, if it bothers you still you could do legs push pull. you could do something similar with push day involving bar bench and OHP. But either way dips are my fav tri excersise so you should work them in for sure.

>>36405477
stop typing like a 15 year old school girl you dickhead. The vast majority of people who see you typing like that will most likely label you as an idiot and disregard anything you are saying.

>>36405509
R u mad cause I blew you out earlier and now you are trying to over compensate? Sorry you are both fat and dumb. Life must be rough.

>>36405526
you didn't blow me out earlier, I literally just joined this thread and that was my first post. Calling me dumb whilst you are waving a flag with "I HAVE A SUB 90 IQ" on it with the way you write.. get some self awareness you fool.

>>36405543
I'm posting on my phone gimme a break faggot. Don't have a low iq either but can't prove it so you'll just have to trust me. Btw great contribution to thread.

>>36405563
If I stop a faggot writing like a nigger posting on worldstar or a teenager posting on facebook then I have not only contributed to the thread, but contributed to the board as a whole. No one with actual intelligence would write like that, phone or not, as they understand that the way a message is delivered is as important, if not more important than the message itself.

File: image.jpg (102KB, 720x715px) Image search: [Google]

102KB, 720x715px

>>36405581
You seem like a lot of fun my dude. Keep fighting the good fight. You'll be rewarded for your hard work pretty soon I'm sure.

>>36405307
>
Monday: Pull

3x5 pull ups
4x8 bb rows
4x10-12 seated cable row
trap variations
2 different bicep exercises

Tuesday: Push

3x5 bench press
3x8 OHP
4x8-10 dips
4x12 db or cable flyes
4x12 db shoulder flyes
3x10-12 skull crushers
4x12 tricep pushdowns

Wednesday: off

Thursday: pull again with deadlift and little variation

Friday: push again with little variation

Saturday: Legs

3x3-5 squat
4x10 bulgarian split-squat or lunges
4x12 reverse-hyper
ab and hip flexor work

Sunday: off

Do u guys think I should change something?

I also play football so I have practices and do plyos and cleans on weekdays

What's better for strength and size? PPL or PHUL?

File: paris_roxanne.jpg (36KB, 600x640px) Image search: [Google]

36KB, 600x640px

How do you progress on the main lifts with PPL as an intermediate lifter?

I'm trying to work in strong lift lifts into my routine. Already doing deadlifts and squats on leg day.

My routine is PPLHIIT. I'm seeing a lot of progress in my back for some reason. I think it's because I do a lot of rows.

>>36405336
annoys the absolute fuck out of me that you say "lats pulldowns" and "lats raises" and "sides raises" just say lat/side like a normal person. Are you a redcoat?

>>36407472
>strong lift lifts

Delete this.

File: 1452381101835.jpg (135KB, 600x1800px) Image search: [Google]

135KB, 600x1800px

Currently doing a Upper body/ Lower body variation.
Not sure if my routine is any good though:

Upper body 1 (1)
>Bench 4x8
>Barbell row 4x8
>Shoulder press 3x12
>Triceps (Skull crushers or tricep extensions) 3x12
>Biceps (any sort of curl)

Lower body 1 (2)
>Squat 4x8
>Sit ups 4x8
>Seated calf raises 3x12
>Lunges 3x12
>Leg Curls 3x12

Upper Body 2 (3)
>Incline bench 4x8
>Lat pull down 4x8
>Dips 3x12
>OHP 3x12
>Front lateral raises 3x12
>Chest flies 3x12

Lower body 2 (4)
>Deadlift 4x8
>Front squats 4x8
>Standing calf raises 3x12
>Leg Curls 3x12
>Leg raises 3x12

Also currently doing a 3x3 Clean and Jerk first two days, then Snatch 3x3 next two days.

Weekly routine is
1,2,x,3,4,x,x

Anyone got some tips/advice?
Maybe even a good push, pull, legs, full body routine?

is it possible to do a decent PPL routine 3 days a week....like would i do each routine one days a week

>>36407614
You could do 4 days a week, do PPLxF.

>5 days without a rest
I love pll and i do pplxpplx...
Gotta get dem rest days bruh

Anyone do a PPL with strength progression?

>>36405377
I tried doing this, but I loose like 2,5kg on my bench when my lats and rear delts are sore.

>>36407647
Sure i alternate OHP and Bench 3x5 ->3x8-12 and i've been progressing good so far.

>>36405307
I do PPLPPLx natty and I've seen great success. The key is knowing when to take days off the second PPL off to avoid injury or to combat excessive soreness.

Why do people do PPLXPPX?

Why not just do PPLXULX.

Are we really that afraid of leg days?

Critiques? I'm doing a 5 day body part split at the moment and I was wondering if this would be better:

Push1 - Pull1 - Legs - X - Push2 - Pull2 - Legs - X

Push1
Benchpress 5x5
Seated Shoulder Press 4x10
Cable Flyes 3x12
Lateral Raise 3x10
Triceps Pushdown 3x12
Weighted Dips 3x10

Pull1
Deadlifts 3x5
Widegrip Pullups 1x8, 1xF
Dumbbell Rows 5x10
Facepulls 3x12
Skullcrushers 5x10
Hammer Curls 5x10

Push2
Overhead Press 5x5
Incline Dumbbell Press 5x10
Bentover Lateral Raise 3x10
Dumbbell Chest Flyes 3x10
Front Raises 3x10
Weighted Dips 3x10

Pull2
Sumo Deadlifts 4x8
Pendlay Rows 5x5
Lateral Pulldowns 4x10
Dumbbell Shrugs 2x20
Preacher Curls 4x10
Closegrip Chinups 1x8, 1xF

Legs
Squats 5x10
Front Squats 4x8
Leg Press 3x10
Leg Curls 3x12
Leg Extensions 3x12

>>36411245
>leg day
Only idiots fallout for this meme. Do some squats on push day and diddlys on pull day. Legs trained.