can someone recommend a good PPL routine? I've been fucking

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]

* I did not list any warm-up exercises. *

>>37998885
>>38000181

http://forum.bodybuilding.com/showthread.php?t=149807833

This is a good one but I like the variation that includes deadlifts.

Does anyone have a good PPL to do after I've been doing coolcicada for a while? I'm still making some progress but I'm just getting kind of bored with it.

>>38000181
Why no deadlift?

>>37998885
PPL isn't that great.
I did a routine similar to >>38000181
for about a year and made little progress.
I switched over to the PHUL routine and have made amazing gains in strength and aesthetics.

>>38002360
>PHUL routine

what is that

>>38002360
I'm making insane progress on my PPL routine, but whatever.

I do:

Push:

OHP - ramp up to a single, drop back and do 5 sets of triples.

Behind the neck press: 4x7-8

Lying triceps extensions Rippletard style: ramp up to 4x5, 2 light sets at the end for a pump

Cable flies: however many until I get a pahmp

Pull:

Weighted chins/plate loaded machine/lat pulldown whatever. Ramp up to heavy sets of 5. keep doing them until you feel obliterated.

Power cleans and hang cleans: Do heavy sets of 3-5. until your dick falls off

Deadlifts: 3x5.

Cross body hammer curls and standard curls: who gives a shit just get a fucking good pump going.


Legs:

Front squats

Back squats

Hack squat machine.

Pushy the prowler for 4 sets.
Do alot of those using heavier weight and then some burnout sets.

wow legs are difficult.

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>wants to stop with the fuckarounditis
>does a PPL routine

>>38002569

give some suggestions then

>>38002403
https://www.muscleandstrength.com/workouts/phul-workout

>>38002595
Lifting rules 101

If you're natty: 3 days a week max full body.

Don't like the above suggestion? Get on steroids and do any meme routine.

Unfortunately it you stay natty you need to do what works. Find a 3 day week routine, there a billion out there.

Full body works forever, don't beleive the misinformation / misconceptions about it only being for novice lifters.

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>>38002833
Right now I am on a 3-day bro split which I only do once a week. Should I either step that up to 2x a week or should I go to 3 days of full body?

>>38002833
found the summer troll that doesn't even lift.

after a certain point the volume needed to progress doesn't fucking work with a full body routine unless you want to spend 2.5 hours in the gym per session.

stay weak.

>>38002417
>behind the neck press
Goodbye, rotator cuff.

>>37998885
I second PHUL. It's great. Start with PHUL and then try going up to PHAT; they're both great templates. You'll burn out very quickly on PPL once you get to heavier weights: your shoulders will ache and you'll feel like shit all the time.

>>38003601
only if you have shit mobility.

if you'll notice I dont bench, because bench actually wound up fucking up my shoulder.

now my shoulders are back to 100% and healthier than ever because of btn press.

go away, meme-wrangler

>>38003658
I don't know human anatomy: the post.

>>38003832
https://www.t-nation.com/training/5-things-exercise-nazis-get-wrong

prove thibedibeduea wrong

>>38003862
>blog post
>reliable

Pick one.

>>38003890
ok find me something that's not a different blog post that proves it wrong and I'll reconsider my opinion

>>38003242
fit pls help

>>37998885
Instead of doing a push pull legs x
Confuse the muscles by doing a pull push legs instead

>>37998885

google KS98 PPL

youll make great gains