from Push/Pull to PPL

Squat, deadlift, front squat, zercher squat, rdl, lunges

>>41588582
If you're natty and you aren't hitting all macros 5 times a day + 11 hours of sleep you probably shouldn't be strength training 6 days a week

>>41588582
Do lunges with a barbell on your back (walk if possible instead of doing it stationary)
I actually find those superior to squats in

>>41588644
Or just work harder and eat more. Your body will adapt, and as long as you take 3-4 days off in a row every few weeks, you will be fine.

>>41588644
What frequency would you recommend? PPLxPPx? PPLxULx?

>>41588582
Squat/Deadlift heavy
Deadlift/Squat light
Leg Press
Hamstring Curl
Calves

Leg day, perf.

>>41588743
Whoops, didn't read the "no machines" part.

Do front squats instead of leg press, and rdl instead of ham curls.

>>41588723
Yeah but 8+ hours sleep is not optional

>>41588582
>I want to switch to PPL, so I can train PPLPPLx, but I'm wondering what other exercises I should be doing for Leg day besides squats, diddlies, and calf raises. Should I just focus on those three and go for more volume?

How about you do deadlift or deadlift variation on one pull day? My current routine is PPLPPxx and I dl on both pull days (not on leg days though because I'm a special snowflake). On one pull day I do a leg dominant dl variation, on another I do rack pulls or barbell shrugs. Works fine for me.

>>41588621
>Squat, deadlift, front squat, zercher squat, rdl, lunges

These are all very good. I'd throw halting, paused, snatch grip and deficit dls to the mix as well.

>>41588582
Push and Pull 4 days a week(PushxPullxPushxPull) full body, compound movements. No point dedicating a single day for legs, instead do the big exercises(squat deadlifts) once or twice a week, tops, for strength. Optional: do upper body, bodybuilding style if you want, twice a week in the days you are not doing legs.

>>41588897
So like
>A = push + squats
>a = just upper body push
>B = pull + deadlifts
>b = just upper body pull

AbxaxBx.... like that?

>>41588795
Das true. I did a PPL on 6 hours a night and could only go a couple weeks before needing to deload.

>>41589001
D1: Push + Deadlifts Variations( + Conventional/Sumo DL for strength)
D2: Pull + Squats Variations( + Back Squat for strength)
D3: Push
D4: Pull

Optional on D3/D4:
Deadlifts/Pull lower body Exercises and/or Upper Body exercises
Squatting/Push lower body Exercises and/or Upper Body exercises
Depends on how you organize you Main Push/Pull.

Push and Pull are full/upper body(depends of how hard you want to go) compound exercises and where your heaviest/most volume is at, depends on what you want or how you program.
Conventional/Sumo DL and Back Squats will be your default heavy full body exercises, for pure Strength.
Both Pull/Push for Lower Body and Upper Body Exercises can be whatever you want. Alternating for Volume and Intensity weekly can be interesting
Periodization is Key here