/PPL/ Push-Pull-Legs General

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>>41157316
BASIC TEMPLATE FOR ANY PUSH-PULL SPLIT
Always work compound to isolation as you increase intensity.
>PUSH
>Chest compounds
>Shoulder Compounds
>Isolated shoulders,triceps,chest

>PULL
>Lat Compounds
>Trap compounds
>Bicep,lats,traps,rear delts isolation

>LEGS
>Cardio/Heavy Leg compounds
>Calf,quad,ham,abs,lower back, oblique isolation

Basic goals
>Run an effective total body split over the course of 3 days with the availability to run the split up to twice a week.
>Prevent injury
>Work synergy into muscle useage
>Increase heavy compound lifts while still being able to bodybuild some key smaller muscle groups.
>Allow flexibility and change into the same basic template (r8/h8 my routine fags need not apply. Enjoy your repetitive shit programs.)

>>41157316
I do PPL with no rest.
My goal is 315 bench, 405 squat, 495 deadlift at 225 lbs.

I'm currently eating 2,000 cal. day with 150 grams of protein and I'm 274 lbs. My lifts are 305 bench, 445 squat, 515 deadlift.

Push:
Flat BB Bench
Rack BB Bench
Incline BB Bench
Seated BB Shoulder Press
Standing DB Arnold Press
Triceps Rope Pushdown
Cable Flyes

Pull:
Chinups
BB Deadlift
BB Bent-Over Rows
BB Shrugs
EZ Bar Curl 21s
Facepulls

Legs:
BB Squat
Leg Press

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>>41157390
>High bar goals
I do highly believe PPL can be used over SS or powerbuilding programs for the major lifts. I just so happen to size my lat strength through a BB row over a deadlift and I measure my leg gains through a cardio session as opposed to a LMAOLegpress. So i've always seen PPL superior to Powerbuilding programs because some of my goals do not revolve around how much I can lift. In your particular case I would recommend a powerbuilding program (Greyskull, SS, or that OmarIsuf program.)

>>41157390
>>41157460

And rest more. 7 days a week is not the greatest for power.

>>41157460
>>41157470
I like the gym, though. Maybe it's not the best program, but it allows me to go almost every day and I never feel exhausted on the next push/pull/legs day

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>>41157565
Well that's just excellent my dude

>>41157386
shouldn't pull be side and rear delts? Also do you alternate heavy days for front delts and pecs? Time isn't an issue for me so i do the bro splits.

Was doing a PPL but I can't really do legs right now.
Can I do PushPullPPPPx or is that fucking retarded?
I'm still a beginner with my bench at 160 lbs 3x5 and OHP 115 3x5 (hit 120 1x5 today though), squat was 235 3x5 and deadlift was 295 1x5 but I'm taking a break from legs cause I think I fucked my knee.

I am also losing weight, started at 191 and am now 159, all of my lifts have still went up by 10 - 20 lbs.

>>41159186
I wouldn't recommend 6 days a week in the gym for a beginner, especially if you're on a cut.

try
>1 push
>2 pull
>3 rest
>4 rest
>5 push
>6 pull
>7 rest

I do PPL split and usually only take a rest day once a month. In the workouts I focus on compounds (ohp, bench, dl, bb row, squat) and do some isolations.
Can I continue to take very little rest as long as I dont feel pain building up? Many people say overtraining but I am eating 4000-4500 cal per day counted and getting near perfect sleep.

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>>41159135
>Pull should be rear delts yes
>Side delts are a warm-up/feeder but pull would be sufficient
>Alternate rep schemes and weight schemes yes but nothing formal. Listen to the body and stick to goals (if power go heavy on a good day)
> Time isn't an issue for me so i do the bro splits.
And thats a great choice as well. I've had good gains in times of scatterbrained "play it by ear" sessions. But PPL is a maximized gains regimen.

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>>41157316
>Bumping for SS normies