Program Advice

This is the routine:

Push:
Bench Press 3x5
Close-Grip Bench Press 3x8-10
Overhead Press 3x5
Chest Flyes 3x8-10
Lateral Raises 3x8-10
Tricep Extensions 3x8-10
Pushups 3xF
Dips 3xF


Pull:
Deadlifts 1x5
Pendlay Rows 3x5
Shrugs 3x8-10
Bicep Curls 3x5
Reverse Flyes 3x8-10
Hammer Curls 3x8-10
Pull-Ups 3xF
Chin-Ups 3XF
Kroc Rows 3x8-10


Legs & Core:
Squats 3x5
Calf Raises 3x8-10
Romanian Deadlift 3x5
Glute Thrust 3x8-10
Barbell Ab Rollouts 3x8-10
Hanging Leg Raises 3x8-10
Russian Twists 3x8-10
Front Plank 30secs (+10 secs each workout)
Stomach Vaccuums 5xF

WARM-UP WITH HIIT ON EXERCISE BIKE
INCREASE SQUATS AND UPPER-BODY LIFTS BY 2.5KG
INCREASE DEADLIFTS BY 5KG
INCREASE ISOLATIONS WHEN POSSIBLE

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Bumparooni!

observing

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>>39226863
Bumping with /fit/ related Pepes

bulgarian split squats for god tier hypertrophy. i usually superset with RDL on muh leg day

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>>39227451
Bumping again.

still lurking

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>>39226863
IMO ppl is good only if you can hit the gym at least 5 times a week because less than that the frequency you train each group is too small. But the program looks solid, maybe do weighted chins/pullups instead regular chins and pullups. Also pic related is good ppl

>>39228781
Thanks man, but I only have access to dumbbells, barbell, pullup bar, bench, and dip bars.

Why don't you do madcow

>>39226863

Unless you're low bodyfat I suggest a cut first.

>>39226867
your routine is completely absurd. did you learn nothing from doing SL for 6 months?

>>39226867
Id maybe limit it to 5 movements a day and between 16-24 sets, I do it this way to keep my workouts about an hour 6x a week.
Also what I do instead is

>Chest Tris
>Back Biceps
>Legs shoulders

And your back day has too many of the same movements. Keep it simple bro a a 2 vertical rows 2 horizontal rows and a bicep movement is all you really need. Also find a way to put in a DB press. It really helps bench progress and chest development.

Cheers

>>39226867
You won't progress on bench and ohp much if you do heavy sets on the same day

PPL is great, you'll make great gains but you might burn out after a few months (when I feel burned out, I remove a legs day, PPLxPPx or take a half week off PPLxxxx). You'll also wanna alternate and do variations depending on the day (ie. close grip vs. narrow, db vs bb, etc). What I do:

Push: 1st day will be more focused on chest, 2nd day on delts
Bench press (first push day of week)/OHP (second push day) 3x5 try to increase strength
OHP (1st day)/Bench press (2nd day) 3x8-10
Incline press (db, bench or hammer strength machine) 3x8
Flyes 3x8
Lateral raises 3x8
Triceps isolation 3x8

Pull:
Usually warm-up with pull-ups xF and chin-ups xF
Rows 3x5-8 (whatever works for you, I don't like Pendlay, I do Meadows or T-Bar instead)
Cable rows 3x10
Lat pulldowns (1st day close, 2nd narrow) 3x10
Shrugs 3x10
Facepulls (1st)/reverse flyes (2nd day) 3x8
Curls 3x
Hammer curls 3x
Wrist roller 3x

Legs:
Squat 3x5
Deadlift 1x5
Leg press 3x10
Calf raises 3x10
Ab work

2 exercises for ab work (ab wheel, cable crunches, leg raises, planks) every other day
HIIT on bike after lifting session, everyday unless I go running

>>39229608
This is essentially my routine but I do deads on pull day, cant do em the same day as squats because it causes too much pain in my adductors, it's gone after swapping them out, and doing the deads before I do core work gave me back issues, I swapped the tri and bi days too, but I love this setup, cheers breh.