How many years lifting did it take you to realize PPLPPLx is

>>42158824
Too many.

The shit is boss.

>>42158824
4 years for me. It is the greatest, muscles exploding in size

>>42158824

Tried it once and it was detrimental to my goals.

I'll stick to full body since I do gymnastic strength training.

why not PHUL?

It took me a bit over 5 years, and I've been lifting 6 years, here's what I did.

>5x5 Full body
>Upper/Lower
>Typical Bro-split
>Back to Upper/Lower
>Back to Full Body
>Spent awhile going from Upper/Lower to Full-Body to Bro-split every 2-3 months.
>Realized I had stalled on all 3 of those routines, couldn't make progress no matter what I did on those 3 routines.
>Decide to try PPLPPL
>Most comfortable I've ever felt with a routine
>Everything feels very balanced
>Actually making progress again
>Able to lift heavy AND able to get nice pumps
>Overall best I've ever felt and looked while lifting.

>>42158847
>gymnastic strength training™

Ftfy Mr Sommers

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>>42158824
What the fuck is PPLPPLx?

My current routine is back day, chest day, leg day, then rest day then alternating between free weights, machines, and cables every consecutive week with drops, supers, and slow reps for muscle confusion. Should I switch?

Whats a good PPL template?

>>42158824
After I graduated from home gym to actual gym, I looked at the various programs and concluded PPL was best because it gave 72 hour rest between each muscle group, and didn't try to hit a muscle as support the next day that was abused the previous 1-2, with few exceptions. And it worked everything twice per week.

>>42158824
I havent hit the 3/4 standard but ive been at the gym for over 2 years, can i just start PPL? I have back problems

>>42158880
coolcicada or similar with dl

>>42158880
I do a PPLPPLx about 20 sets for each day. Do as much weight as you can to barely complete each set (so like 1 or 2 reps left int he tank at the end of the set) Move up or down in weight between sets as you need to. A lot of this is Arnold's "advanced lifting" plan, incorporated into my own PPL routine. Rest 1 minute in between sets

Push:
Incline Bench 4sets: 10 reps, 8 reps, 6 reps, 4 reps
Flat Bench: 4x10,8,6,4
OHP: 4x10,8,6,4
Incline DB Press: 3x10,8,6
Incline Flies 3x10,8,6
DB Pullovers: 2x15

Pull:
Pendlay Rows: 4x8-12
Romanian Deads: 3x10,6,4
T-Bar Rows: 4x15,12,8,6
Wide Grip Pullups 4x10 minimum
Close Grip chins: 4x10
Curls: 2x10

Legs:
Squats: 4x10,8,6,4
Front Squats: 4x10,8,8,6
Hack Squats: 3x10
Leg Curls: 4x20
Calf Raises: 2x15

Do abs every day, and Forearms (4x10 DB forearm curl, 3x10 reverse) 3 days per week

What’s a good PPLPPL routine, boys?

>>42158824
Done it for last year, works amazingly, but I'm going to have to switch up soon because I'm stalling out pretty hard. Already switched up my lifts a few times in the last year.

>>42158824
I'm getting sick of /fit/ and it's meme acronyms

>>42159046
PPL is not a meme you fucking degenerate it is probably the best intermediate lifting program available.

>>42159046

Same here.

PPL is push-pull-legs from what I understand but nobody fucking explains anything here so it's just a guess

>>42158824
I do that but it's more 3 day full body doing push pull and cardio

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>bench and OHP on same day
Yeah, no thanks

>>42159197
I do Mondays heavy OHP and thursday heavy bench

>>42159197

It's literally fine, why not? Because rip said so?

How long do you guys spend in the gym doing PPLPPLx?

I'm a math student (muh 300k starting) and I do lots of homework and it eats up a lot of time. I have a tough time getting into the gym more than 4x a week. And when are you supposed to do cardio?

>>42159242
you can't get max on both if they're the same day, each should be the first set of the day

>>42158948
any results with that? looks like trash

>>42159250

That's a rip thing and it's not true. Look at weightlifters and powerlifters who do huge amounts of volume on the same lift every day and bodybuilders, who smoke bodyparts with high volumes

You can bench and ohp in the same day, it's fine, I assure you.

>>42159242
Because you'll be weaker on the second exercise. I guess it only really matters if you're going for strength.

If i use rack pulls in Coolcicadas additional to bb rows am i memeing myself? i cant do deadlifts due to lower back pain and rack pulls seem to be alright

>>42159261
same lift is not two different lifts?

doing bench, flyes, pecdeck, incline etc all on the same day is different

>>42159261
>rip thing
No, many starting programs have you do those as first lift of separate days.
>bodybuilders
Most bodubuilding programs look like this:
https://www.muscleandstrength.com/workouts/arnold-schwarzenegger-volume-workout-routines
There is a reason people are not doing Shoulders & Chest on same day

>>42159261

Of course you can do bench and press on the same day. You can also squat 6 times a week, or do 40 sets of deadlifts.

But you want to be as efficient as possible. You want to maximize your results. Doing bench before press will have a negative effect on the latter. The first exercise will affect the second, because they both depend on some of the same muscle groups.

>all these autist arguing about ohp and bench on same day

On PPL, you do heavy bench then light ohp, then on the 2nd push day you do heavy ohp and light bench, with other lifts like incline bench, flys or dips chucked in after that.

Fucking dweebs, use your brains.

>>42159247
just do an upper/lower split then. cardio after lifting or on its own day

>>42159440

This.

Lifted for 4 years and now im on PPL and loving it.

>>42159440
It's still inefficient if you want the best of both worlds. When you say light weight you actually mean volume right? Because it's retarded to do the same amount of reps but with lower weight just to save strength/energy for next lift. And if you do volume then either bench or OHP will still suffer as with heavy lifting because your not supposed to go easy on volume either.

PPL is retarded. Doing bench and OHP in the same day is fucking stupid and serves no purpose other than minimizing your potential gains. Same as pull day really.

Upper/Lower with shoulders on lower day is superior

>>42159479
meant to say
...next lift or because you went heavy on previous lift.

>>42159479
There's no such thing as having "best of both worlds".

You're not getting optimal OHP and Bench pressing strength on ANY program, not even the best power-lifting programs, so to use that as an excuse for PPL being "bad", yeah you're retarded.

Hell, most of the most popular powerlifting routines tell you NOT TO OHP BECAUSE YOU SHOULD PUT ALL THAT EFFORT INTO BENCH.

PLEASE UPLOAD UNCENSORED VERSION OF THIS

>>42159481
LMAO.

Upper/Lower has even MORE lifts on the Upper day...so your reasoning makes absolutely ZERO sense.

Upper = Chest/Back/Traps/Delts/Arms

Push = Chest/Delts/Triceps
Pull = Back/Traps/Biceps

GG you lose.

>>42159501
reverse search

>>42159493
>powerlifting
Of course those fat fucks don't care about OHP

>>42159481
I split it into
A= Chest and back
B= shoulders and arms
C= legs
Works really well for me

>>42159046
>>42159155
>why do people use abbreviations WAH
>why am I not being spoon fed WAH
>why do I need to learn board culture before I post WAH
Either lurk more or fuck off, read the sticky

>>42158824
>having a dedicated leg day
Seriously? I just do Push Pull 4 times a week and tack on 3x5 squats to push days and 3x5 deadlifts to pull days as the last exercise. If that's enough to make you t-rex, it's enough to give you big legs for aesthetics.

>>42159504
>Upper/Lower has even MORE lifts on the Upper day

So? You don't use the same fucking muscles like you do with bench and OHP. Chest/back on upper shoulder/legs on lower.

>isolating arms and traps

waste of time, basically proves PPL is a glorified brosplit

>>42159552
Brosplits aren't inherently bad for building muscle, they're just suboptimal, the worst aspect being, that every muscle is only hit once a week. PPL hits every muscle twice a week, just like a 4x UL split. Fatigue management on PPL is better because you don't have to use as much muscle mass on a given day. Believe it or not, but your heavy benching is affecting your rows later in the workout. Volume can be increased on PPL if so desired, because you gym sessions are shorter and you only have to focus on a couple of muscles on a given day so you can fatigue them more without having any adverse effects on the rest of your training and more volume means more muscle.

>Chest and tris
>Back and bis + squats
>Shulders and bis

Add various ab exercises and a jog after each workout.

>>42159648
I can see why people would consider to be one muscle group, because it pretty much is (pectoral major) but the back is a whole array of different muscles (superior, middle, inferior trapezius, latissimus dorsi, infraspinatus, erector spinae) that require different movements patterns to hit them properly.

So should I not start PPL if I'm new to lifting?

>>42158948
>t. lifting for 3 months
What a shit routine lmao

>>42158824
Whats a push and a pull anyway? Seems a bit arbitrary, any routine where you hit smaller muscles with higher frequency and bigger muscles with slightly less frequency is probably good. The idea of finding how much volume I need to grow and can do by just doing more and more volume until you need a deload has been more useful to me than trying to find the "perfect split" ever was. If you are doing 10 sets a week for chest and you could be doing 20 and still recovering its a lot more important to realize than to wonder if PPL is better.

I'm sure most people are saying PPLPPLx is better simply because they've come from brosplits and the total volume is just much higher.

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>>42159530
>A widely used acronym
>Part of muh board culture
>Not just helping the guy out

>>42159730
i see absolutely nothing wrong with this routine

>>42159730
Post yours

>>42158874
bro you should drop leg day and youre fine
if you keep doing leg day they will absorb all your protein and youll never get swole come on bro this is common sense

>>42158948
>no standard deadlifts
Right into the fucking garbage

>>42159155
QTDDTOT exists for a reason bud

>>42159250
Yeah that's why you alternate m8. First push of the week, do heavy bench 5x5, then do lighter OHP for something like 3x8-12. And do the reverse the next day, heavy OHP and light bench.

>>42159710
PPL is a great beginner program, but the main downside is that you're in the gym 5-6 days a week, which can be overwhelming for a newbie compared to starting strength or stronglifts 5x5 where you're only lifting 3x a week. If you have the time and discipline, there's no reason not to do PPL as a beginner.

>>42159197
That's why I do PPLxPPLx but I do shoulders together with legs.

>>42159680
deads, pullups, rows and squats would be enough.

Shoulders would hit the rest of the back on dumbbell shoulder press and ohp.

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>>42158824
Luckily, I started pplx first try.

>>42159481
Can you post your progress and your routine so we can compare results and others can decide for themselves?

I did pplx for 3 years and 10 months with the following exercises.

Push
DB OHP 4sets increasing weight 12-8 reps
Superset with DB front raise 12 reps
DB Incline fly 4 sets 12 - 8 reps
Superset with Db Lateral raise 12 reps
DB flat bench fly 3 sets 8 reps
Superset close grip Db to failure
Hanging leg raises 4 sets of 12
Superset with side crunches and Incline twists 4 sets of 20
Weighted dips 4 sets of 10, last set to failure with no weight
Finish with light pec deck 4 sets of 12 and to failure on last set
Or finish with Tricep push downs 4 sets of 12
Stretch

Pull
Pendlay row 4 sets of 12-8 reps increasing weight
Close grip pull down 4 sets of 12-8 reps
Superset with wide pull up 4 sets 12-8 reps
Preacher curls 4 sets of 12
Superset with reverse curls 4 sets of 12
Db row 4 sets of 12
Superset with rear delt fly 4 sets of 12
Finish on isolateral row machine 4 sets of 12
Or finish with bodyweight pull ups 4 sets to failure
Stretch and use wrist roller at home

Legs
Squat 5 sets, 12 reps, 8 reps, 5 reps, 5 reps, 5 reps.
Rigid leg deadlift 5 sets of 8-12 reps
Calf raises 4 sets of 12 reps
Superset with light Good mornings 4 sets of 12
Quad extension 4 sets of 12 reps
Superset Hamstring curl 4 sets of 12 reps
Stretch

>>42158824
>believes in a "best" routine
>not a beginner

The name of the game is staying ahead of adaptation. If you lift long enough, you won't be doing one single style of training for all that long. Eventually you'll reach a point where getting stronger will require you to do mass training or getting bigger will require you to get stronger, you'll find yourself isolating for strength/performance and even cardio kettlebell kipping backflips and what have you.

You'll do it all. There is no 1 golden training routine. Everything works but nothing works forever.

>>42158824

> not doing PPPPPPP

pleb

>>42159247
1,5 hours most of the time

>>42158824
How do people manage a PPLxPPLx routine?
Isn't it extremely annoying to have rest days moving to different days each week?

To add to the OHP + Bench discussion,

I moved shoulder iso's + OHP to leg day,
and diddly to back day.
Working well, so far

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>>42159967
>not doing PPPFFT

>>42160028
You do PPLPPL starting on Monday and lift throughout the week including Saturday and have Sunday off. Only atheist neckbeards lift on Sundays.

>>42160062
Yeah, duh

What im asking is, how do people do it when they take the 8 day (or 4 technically) routine, that includes a rest day after every 3 days of lifting.
Or is it something just for NEETs who cant handle 6 days straight yet and all days are weekend days

Is this alright? I got back issues so im trying to avoid diddys

Push:
Flat BB BP
3x5
Seated/Standing BB Shoulder/OHP
3x5
Incline BB BP
3x5
DB Side LR
3x10-12
Rope Pushdowns
3x10-12
Overhead Dumbell Extension
3x10-12
Shrugs
3x10-12

Pull:
Rack Pulls
3x5
BB Rows
3x5
Kroc Rows
3x8-10
Lat Pulldowns
3x8-10
BB Bicep Curls
4x10-12
Hammer Curls
3x10-12

Legs:
BB Squats
4x5-6
Bulgarian Split Squats
3x8-10
Leg Extensions
3x10-12
Hamstring Curls
3x10-12
BB Hip Thrusts/ Glute Bridges
AMRAP
Calf Raises
AMRAP

>>42158824
6 months. PPL is fucking beast

Can anybody post current body?
Wanna check ppl results

>>42158950
Push- Anything with a pushing motion
Pull- Anything with a pulling motion
Legs- Squats and such

>>42160035
thats what i do shoulders+legs, mainly cos i want to develop huge delts so want to concentrate on them without any other exercise that uses them secondary

>>42160125
>>42159949

>>42160159
He said results not result

>the circle jerk that is this thread

PPL is dogshit. If you're doing PPL, you're not lifting heavy enough.

>>42160084
Sometimes I do this when I've had some really high intensity days. I don't really understand what issues you think there is though. You could have a ten day split, your body doesn't care how many days it is.

>>42158948
So why is there a focus on higher volume, then a drop in reps perset? Would this do anything for a natty?

>>42160232
I get you body doesnt care,
But if you're living a non-shutin lifestyle, isnt it logistically annoying to have your rest days be on different days of the week all the time?

>>42160225
And the reason you say that is?

>>42159776
>being nice to newfags
they have to learn to work things out themselves. they must lurk

DAILY REMINDER THAT PPLxPPL IS INFERIOR TO ULUxULU

>>42158824
Push pull legs is inferior to, push pull legs shoulders

>Push
>pull
>legs
>shoulders

Ppl cucks look like a failed bodybuilder

>>42160284
Post body

>>42160284
PPLS cucks look like failed crossfitters

I try to do PPL this week but i cant find a good routine.

>>42160284
>having an entire day dedicated to shoulders

If you want cannonballs either go to Somalia or start a cycle

>>42160305
>>42160298

Wtf is this reddit?

>>42160313
So no body?

>>42160265

If you do 30-40 sets over the course of your two workouts for a particular muscle group over a week, how much weight are you really moving at the end of those workouts? How much work are you really doing?

I go to the gym 4 days a week, I do full body four days a week. I do 30-40 hard sets, which are hard based off of my own fatigue levels, per muscle group 4 days per week, and I get more work in and get stronger (and by eating at a surplus, bigger) faster than you on your brosplit with lipstick.

>>42160305
Implying all crossfiters aren't failed humans

>>42160321
You do 10 sets a day per muscle group?

What?

>>42160321

9,000 pounds on chest tri day

I got an app that tells me cuck

>>42160329

Well it's more like 30, was just using like numbers.

I do push/pull 4x a week with squats on push and deads on pull. I dont have time to go 6x a week.
Works fine

>>42160053
>implying PPPFFT is better than BRRAAP

What i read on the internet is that if you are lifting more then 4 times a week you are probably not lifting hard enough. And if you are lifting hard enough then lifting 6 times a week for natties is just to much.

But honestly, I'd like to do this but i don't think its optimal. Can i really after having done SS go on to lift 6 days a week? Don't you need insane recovery for that?

>>42160338

I can/will literally do more than that in one high volume bench session with my program.

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>>42158824
When do I hop off Candytoes and onto PPL?
Hitting 1/2/3/4 first seems sensible

>>42160376

What are you guys thoughts on something like this? I too dont have time to go 6x a week. Or would an Upper/Lower split be better for 4x

>>42160321
>I do 30-40 hard sets, which are hard based off of my own fatigue levels
So theoretically you could exert yourself to a point where you skip reps/ lower weight and do not get a "full body" workout. This could then continue next week and so on as you are unable to increase the weight per workout.
>I get more work in and get stronger (and by eating at a surplus, bigger) faster than you on your brosplit with lipstick.
You get more volume in yes, but does this equate to a quality workout? I would argue that any muscle mass gained is from the surplus in food rather than copious volume. That aside, this is a baseless claim.

>>42160437
That's just a standard Push/Pull. It's fine.

Got tired of Coocidada PPL and went over to Nsuns 5 day. Anyone on the same program? I like it a lot. It's way more fun than BBB for example.

http://liftvault.com/programs/strength/n-suns-lifting-spreadsheets/#n_Sun8217s_Original_5_Day_531_Program

>>42160442

What makes you think that recovery and fatigue management lead me to making less gains than somebody doing PPL? And my workouts not only have higher weekly volume, but greater daily intensity than your PPL routines.

>>42159949
why so low volume? you're not serious about making gains

>>42160263
I do PPLxPPLx

It's only annoying when rest days fall on weekends, because I get bored. Personally, I like the variation.

>>42160338
that should be high? i do 3x more on upper power day on ulxul

Is it ok if I do PPxPPxx?

With squats on push day and deadlifts/rows on pull day.

>>42158824
two. Went from pure SS to TM to TM 5 days a week and now I do PPLPPLx but sometimes I skip the last leg day because lowkicks (MMA) are hard to recover from friday to saturday. Still have deadlifts on pull day so I think It's okay.

>>42159933
Fucking this. Chest/Tri, Back/Bi, Legs/Shoulders is the best split, hands down

>>42160497
Yes, it is indeed fine

>>42160284
you could do Pull Push Legs&Shoulders Pull Push Leg&shoulders Rest

>>42160488
Sounds perfect ratio for resting and working out. Wish I could do that, sundays my gym closes.

Sometimes PPLPPLX is too much for me and have to stay all sunday sleeping and eating.

everyone who does PPL, please post how much lbs/kgs do you lift on each day and stats or years lifting or something

I have the time to lift 6 days a week but is that not incredibly hard to recover from?

>>42160607

If you have an active life it kinda is, if youre a neet that can sleep/eat all day after gym then you probably can

>>42160464
>my workouts not only have higher weekly volume, but greater daily intensity than your PPL routines.
As you begin to incrementally increase the weight per week (for example), that volume cripples your capacity to increase your lifts. You have adequate rest by doing a 4DAW routine, but asking your body to be able to increase weight for each compound exercise per respective muscle group each day will lead to inadequate fatigue management. Its not sustainable in the long term once you reach numbers you have to significantly struggle with. Some people only do 1 main compound per session due to the sheer mass they have to move, to ask them to do that same amount (adjusted per scale) for each compound WITH some accessory movements for 10 sets a piece would be impossible. PPL imo attempts to break this up into a more manageable routine. Just as a side-note, the burden of proof is on the prosecution, show me proof that your routine is better than PPL with stats, articles and body pics. I actually havent decided if im going to do PPL yet, im researching as to make an informed decision so your evidence would help

>>42158824


Fucked up my meniscus playing basketball. Can't do legs for at least a month. Yall think a push/pull rest push/pull is good enough? Also think I can still do deadlifts properly?

>>42160607
It's doable as long as you put effort into it. Make sure you get enough sleep every day, eat enough food.

>>42160667
Push/pull should be fine. Ask your MD about deadlifts though.

>>42158824

I would push pull her legs if you know what i mean

Coming back from a 2 year hiatus from lifting.Would any of you recommend PPL for recomp/cut?

>>42160667
i wouldnt do deads

>>42160497
That's an Upper/Lower split.

Yes it works

>>42160425
Seconding this. Hit the 4 but still long way for ohp

>>42160568
Stop being an autist that needs 100 years of triple blind studies to try something new. In fitness it's always good to switch things up every once in a while to see if something different works for you.

Been off fit for a year, can someone recommend or point me to a PPL routine / template?
Been doing fullbody / upper/lower for 3 years

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What about Layne Norton's PHAT? Anybody here have feelings on that?

>>42158908
I'm doing coolcicada but with deads on leg day. Is it alright to do abs on leg day too or are deads enough?

my mates a faggot who won't tell me his weight

>>42160790
https://forum.bodybuilding.com/showthread.php?t=149807833
Just found coolcicadas too, what do you think about Spiderman997 instead?

>>42159046
STFU

>>42161024
What kind of a program is that?

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>>42161047
i laughed

>>42160657

Except when you focus on increasing strength while minding overall fatigue, the lifts do go up.

For example, I do a top single each day I lift for each of my main lifts. In 3 months of doing this my top single for squat has gone from 470-505, bench has gone from 285-315 and deadlift has gone from 490-530, all at the same level of difficulty.

>>42160384
Butt Rump Ass Posterior?

>>42158824
Yeah no. Everyone who does PPL at my gym has dyel arms. Everyone who has nice guns has an arm day.

Just do PP there is literally no reason to have a leg day

Just occasionally do some squats

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>>42158824
>years
What the fuck, OP. It took YEARS for you to realise that?

Either you are DYEL or thus is bait.

>>42161185

>just literally ignore half of your body

Fuck off DYEL

>>42160452
I did literally the same. Loving the routine right now

How about PPxLPPx?

>>42161185
Push/Pull alternating front/back squats each day is what I do

can anybody tell me if this routine is fine? not sure if im doing a bro split or not

mon -

chest/shoulders/triceps

chest:
incline bench 4x10
bench press 4x10
dips 4x10

shoulders -

shoulder press 3x10
lateral raises 3x12
front raises 3x12

tues - back/bi/traps

back:

lat pull down 4x10
barbell rows 4x10
dumbell rows 4x10

biceps:

ez barbell curls
(the one exercise where u use a reverse grip and bring the bar up to Ur forearms not sure what its called) 4x10
shrugs 4x10

I do those two excercises 4 times a week so it would be like mon-chest/tues-back/bi/thurs-chest/sat-back/bi

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>>42158824
You niggers are going to sauce or what?

>>42159247
300k starting as what? 18 going to college for a dual degree in math and industrial engineering. I'd love to know of this 300k start

>>42161365
This I need a test boost

>>42161421

memes

>>42158948
Is this a joke?

PPL is shit honestly whichever way you slice it

If you do PxPxLx your frequency is fuck all, literally only doing your push workout 4 times in a fucking month

If you do PPLPPLx you're spending 6 days a week in the gym and still not getting the same frequency of someone doing a fullbody routine 3-4x a week. On top of that your recovery gets fucked.

Full body is still the king for natty training.

>>42159155
Yeah because you have internet that can access 4chan but bit Google.

I think if you're this lazy PPL is a bit much for you.

I'll never understand this obsession with PPL, it's just a bro split with a label stamped on it so you can pretend it isn't

>push - chest, shoulders, triceps
>pull - back, biceps
>legs - leg day

Keep living in denial, PPL is a bro split and inferior for natties

>>42158824
sauce?

>>42161607
this desu, i saw best results training 3 times a week, and doing OHP, bench, deadlift and squats literally every session. yes, you are at the gym for 2 hours and you are fucking smoked after that, but it's 3 times a week that you are lifting, so should be able to recover if eating and sleeping well. i also do cardio on off days

>>42161709
You have no idea what a bro split is

>>42158824
Whats a good PPL beginner routine?

>>42159337
What is alternating lifts

>>42161727
See >>42161607

PPL is especially horrible for begginers. Full body my friend, full body

>>42161880
Has nothing to do with my post
I wasn't arguing for PPL, I was just saying you don't know what a brosplit is

What's the best routine that you guys have used for getting back into the swing of things after a stretch of not lifting for a while? Did you go balls deep straight back into the normal routine - or did you do stretches and some shit for the first few weeks?

>>42161880
Can you post your body for reference? What did you do and for how long?

>>42161908
Oh my bad I meant to respond to >>42161793

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>>42159242
>
>implying you know more than a world class trainer
Rip knows more than you. He strongly advises against it so I don't do them on the same day

>>42160053
I like PFTSNIF but thats just a variation of PPPFFT with no rest days

>>42161329
Enjoy your no legs faggot

>>42162039
Okay... So did you actually make gains or not? Why isn't anyone posting a fucking current picture if you've all made such sick "gains"?

Since no one apparently looks good enough to even post I'm doing good this shit
>>42159949

>>42162823
I prefer PNSYUM

>>42162843
nah i do legs just stretching my hamstrings and lower back so i can start doing squats

Hi everyone. I copy pasted a routine into my phone but I didn't get pull 2. Please help. I love this routine. I figure someone could guess what would work based on the rest of the routine.

Push 1
3x5 BB bench
3x5 BB press
3x8 DB incline
3x10 DB Front raise
3x12 Tricep ext

Pull 1
3x5 BB Pendlay row
3x5 upright row
3x8 DB row
3x10 DB lat raise

Legs 1
3x5 Squat
3x8 SLDL
3x12 Split squat
Abs

Push 2
3x5 BB incline
3x5 dips
3x8 DB press
3x10 DB pec fly
3x12 Tricep ext

Pull 2 (my best guess)
3x5 Pull/Chin up
3x5 Bent over row
3x8 DB row (I love this shit)
3x10 DB rear delt raise

Legs 2
3x5 Deadlift
3x8 Front squat
3x12 BW C raise
3x15 L raise
More abs

Is this routine dope or what?

>>42163134
pull 1 is right but you shouldn't pull 2, it hurts too much. if you have to mess with the 2, maybe squeeze them a little while you're pulling 1.

>>42163172
>pull 1 is right but you shouldn't pull 2, it hurts too much. if you have to mess with the 2, maybe squeeze them a little while you're pulling 1.

suck my cock

>>42163181
sorry bro just finished pull 1 so i'm not into it.

skellington here.
should I start with SS, Stronglifts or something similar or can I directly do a PPL routine?

>>42161717
>>42161365
>>42161425
Liz Katz

>>42163287
Read ss and do sl 5x5 with a calorie surplus for 6 months and then switch to texas method

>>42163900
>SL

UpperLowerRestPushPull (deads and leg press on pull) = win

>>42159247
I can get it done in 45 minutes, not sure what that is in metric time.

>>42159337
Efficiency isn't something you should strive for when working out. If doing 12 sets of squats gives you 10% better gains than doing 3 sets, it would be wiser to do 12 sets but not as efficient as doing 3.
Also the metabolical stress is about the same if the relative extertion in every set is the same, even if the weight used is lesser.

>>42164058
Shut up, faggot.

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None of these arguments for or against PPLPPL is valid unless you include a photo of your physique.

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A non-retarded upper/lower routine is what worked best for me.

PPLxPPLxPLSxSTOPxARGUING

>>42164862
>I never work chest

>>42164862
you look good but more chest would be even better

>>42158870

Can't forget the trademark, of course. Seriously, though, that forum used to be a CULT. Probably still is.

>>42158874
Are you doing anything for toning?

>>42158880
Here's a dumbbell-only PPLPPLx. Also need a pullup bar.

A-Push
>4x5-8 OHP
>4x5-8 Bench
>3x8-12 Skullcrusher
>3x8-12 Crossover Flys
>3x8-12 Triceps Kickback
>3xF Lateral Raise
>3x8-12 Wrist Flexion
>2x8-12 Wrist Extension

B-Pull
>4xF Pullup
>4x5-8 Row
>3x8-12 Hammer Curl
>3x8-12 Standing Curl
>3xF Reverse Fly
>3x8-12 W/Facepull (with external rotation)
>4x8-12 Shrug

C-Legs
>3x5-8 Deadlift
>3x5-8 Split Squat
>3x8-12 Standing Calf Raise
>3x5-8 Step Up
>3x5-8 Hip Thrust
>3x8-12 Seated Calf Raise

ABCABCx

You can do barbell versions of most of these. Only thing I would change if using barbell is if you're going to squat on leg day, then move deadlift to pull day and alternate doing deadlifts or rack pulls as first exercise for first pull day of the week, and pullups for second pull day of the week.

>>42165223
How about you watch your tone motherfucker.

>>42159493
Why the fuck would you do another excercise that mostly uses your front delts? Just pump your delts fucking retards

Prefer PHUL myself lads

Mixing Nsuns 531 with 10x10 on hyper days

Super set push and pull on upper days

>>42163298
no it isn't

>>42158824
NOW, SOURCE

UL>>PPL desu

>>42158824
best routine to naturally get yourself a serious rotator injury

even with muh form you will fuck yourself up with that much volume.

>>42166936
this, ULxULxx is legit.

speed day is nice too if you want to get a little extra gym time ( ULxULxS )

>>42166936
If you're a girl. UL means a 1:1 balance between muscles related to shoulders and muscles related to hips. PPL means 2:1 balance. I recommend UL splits for grills.

>>42158824
WHO IS THIS SEMEN DEMON?

>>42159933
>>42160510
My negroes

>>42158824
Can I incorporate shoulder isolation lifts on leg day?

>>42167029
I put anterior and medial deltoids on push day, and rear deltoid and trapezius on pull day.

>>42167058
Makes sense, but I feel like all shoulder lifts use the whole shoulder to different degrees. Not sure if that is the case. It might just be the bruning sensation though. Does anyone know if that is the case?

>>42158824
>>42158948
>>42158950
>>42159481
>>42159504
>>42159710
>>42159918
>>42160098
>>42160284
>>42163134

Please please pretty please get on a REAL program and research and educate yourselves on proper programming. kthx.

>>42160098
switch shrugs over to your pull day
add calf raises to your leg day
I'd personally add in either flys or arnold presses to the push day
besides that it looks fine

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>>42167134
I lift for aesthetics, PPL gets me aesthetics, I don't see the problem? I don't give a fuck if I can deadlift 4pl8, I'm not going to lift a couch over a girl's head to impress her lol

>>42167166
>implying 4pl8 is strong

100 lb girls in china can throw you

PHUL or PHAT. Which is better?

>>42165153
It was when I left in November.

>>42167134
Post pic? Oh wait u won't ur a fat powerlifter that looks like shit opinion discarded.

>>42167199
It doesn't change the fact that I don't care about it. My strength could be normie-tier for all I care. Appearance is sufficient.

>>42167313

but it doesn't work like that for natties

only roiders will get disproportionately big compared to their strength levels

i've never met a big natty in my life that wasn't strong as hell
i've also never met a strong natty in my life that wasn't big as hell, except for one, but he has godlike pl genes and is obviously the exception

>>42167342
i've also never met a strong natty in my life that wasn't big as hell
Go to a powerlifting meet. Look up Max Chewning.

>>42164862
routine?

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>>42167342
>everyone who looks better than me is roiding!

Yeah, I found the powerlifter

>>42167418
>Max Chewning

again, exception

>powerlifting meet

i think it's safe to assume that there's a bigger chance that the ppl attending pl events have better genes for it, than the normal population

it's the same with bodybuilding actually, but all the roids invalidates that side of the argument

take your average man and what i said will generally hold true

>>42161365
>>42166656
Literally right click the image and reverse image search it you dumb motherfuckers. Welcome to the year 2017 you fucking dickriders.

>>42167447

eveyone that i know irl who are bigger, leaner and just better looking at me is natty and lifts heavy

>>42158865
More volume, but PHUL is good if you only got 4 days a week to train

>>42167455
No, you're just being willingly blind to the reality that strength training is not the same as hypertrophy training.

Strength is about muscles, but it's also about joints, ligaments, tendons, bone density, and maximizing your form to move the weight quickly.

Hypertrophy training is about increasing muscle tissue. Joints aren't put under the same type of training as in strength training. Also hypertrophic training focuses on using a submaximal weight for higher repetitions, with slower contractions and shorter rest periods.

>>42167342
Do you not understand what the fuck that anon is saying?
He's not saying hes trying to get aesthetic without being strong.

>but muh compounds
You probably think flat bench will get you an aesthetic chest, don't you?

>>42159776
Dude we're here to talk about fitness, not fucking explain basic acronyms to people too lazy to google it or too entitled to not lurk longer before posting asinine shit

When do you anons do cardio on PPL?

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>>42158824
R8 my routine? PPL but powerlifting oriented. The idea is that you do one of each type per week but you can choose which one.

>>42158824
I will let you know the secret for true aesthetics.Are you ready?

PPLxPPx

>>42168645
woah

Anyone ever done KS98's PPL split? Pretty similar to Coolcicada I believe, only a few minor variations.

>>42165280
Kek and I don't know why

Daily reminder that the chances of (You) getting a female similiar to the OP image is literally 1 in 10,000,000.

How does that make you feel?

Are you sad?

I thought I'd let you guys know, but that female is MY girlfriend.

Do you know how much power it gives me to know literally thousands of you guys are crying yourself to sleep wishing you had her? Man I actually feel bad for you guys.

Life just isn't fair, for (You)

I enjoyed upper lower, spending nearly 2 hours at the gym 4 days a week for a while. But now I have shit to get done in the morning and I'm on IF so I don't have the time or energy to do this. It's easier for me to do quicker 45-60 min workouts in the morning 6 days a week with PPL. Just depends on your lifestyle I think.

>>42164050
About 23 kilominutes

>>42159261
>look at all those pro bodybuilders, they don't have any edge over you like anabolic steroids or such, why don't you do what they are doing?

>>42167216
PHUL if you are Natty, but they are both modifiable so its doesnt matter

>>42167134
post routine and body with stats

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>>42168727
>its a new pasta

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>>42158874

>muscle confusion

What about, dare I say it, the ultimate combination:

PPLxULx

>>42169666
Thanks, Satan.

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>>42169362
Nigger.
https://www.youtube.com/watch?v=6BFJJjqLks4

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>>42169698

>his source is a youtube video

scrub

>>42158874
I bet you also care about your anabolic window and cycle creatine

No wonder so many of you look like shit. I can't believe how many skinny fat dyels do glorified bro splits and act like it's a good routine.

>>42168975
>>42167166
>>42167285
>guys please learn proper programmimg, it will help you improve in every way
>HURR HURR FUCK YOU UR FAT POWERLIFTER MUH AESTHETICS
Lifting for aesthetics doesn't mean that you do anything you want, you still have to pay attention to most factors that powerlifters do
You can structure a PPL much better than that

>2017
>Not running Hepburn
Best program.

do I deadlift on pull or leg days, and can someone recommend me a ppl routine please

>>42158824
three

>>42169761
If I recall correctly, /fit/ hates brosplits, yet are all skinny fat dyels.

>>42158824
1 month, still fucked around with exercises, diet, sleep and partying so i didn't make as much gains as i could have but i'm on track

Do push/pull/legs 3x a week and fill it in 1-3 days with arms/abs etc

M: incline, back squat, high pulls
T: chinups and dips 100 reps
W: push press, front squat, snatch grip dead
Thursday: reverse curls and ham curls
F: t bar rows, klokovs, back squat

>>42158824
About two.

Just started a PPLPPLx routine today after fucking around with 531 variations since forever. Today I look and weigh pretty much exactly the same as when I started (skinnyfat DYEL) even though my lifts are intermediate.

I fell for every god damn lifting meme, I swear..

>>42171041
you wont look any better on pplppl lol

>>42160425
I've been thinking about this too. Candito LP is basically a PHUL. I would think you switch to PPL when linear strength gains are no longer possible and so your only real option left is to go full volume overload with PPL.

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The correct PPL routine:

PULL A Monday
Deadlift 5x5
Hyperextensions 3x10-12
Weighted Chin-up 5x5
Lat Pull down 4x8-12
Dumbbell Row 4x8-12
Face pull 4x8-12
BB Curl 4x8-12
Hammer Curl 4x8-12
Wrist Curl 4x8-12

PUSH A (heavy bench press and light OHP) Tuesday
Bench press 5x5
Overhead press 4x8-12
Incline dumbbell press 4x8-12
Machine or dumbbell fly 4x-8-12
Lateral raises 4x8-12
Pushdowns 4x8-12
Skull crushers 4x8-12

LEG A Wed
Squat 5x5
Dumbbell lunges 4x8-12
Leg curl 4x8-12
Leg extension 4x8-12
Standing calf raise (machine) 4xMax

PULL B Thurs
Barbell Row 5x5
Pull up 4xMAX
Shrugs 4x8-12
Dumbbell Row 4x8-12
Face pull 4x8-12
BB Curl 4x8-12
Hammer Curl 4x8-12
Wrist Curl 4x8-12

PUSH B (Heavy OHP and light bench on push B) Friday
Overhead press 5x5
Bench press 4x8-12
Incline dumbbell press 4x8-12
Machine or dumbbell fly 4x-8-12
Lateral raises 4x8-12
Pushdowns 4x8-12
Skull crushers 4x8-12

LEGS B Saturday
Deadlift 4x8-12
Front squat 4x8-12
Barbell glute raise/bridge 4x8-12
Seated calf raise 4xMAX
Standing calf raise (machine) 4xMax

Christian Thibaudeau says that natties should do a push/pull split (or push+quads/pull+hamstrings) 6 days a week, for a total of 12 working sets every day.

>>42171371
Holy volume, I hope you're on gear.

>>42171371
I wish i had the capacity to do this as a natty. But as a natty 4 days a week upper/lower is enough volume. I refuse to think that there are any natties that are successful on a ppl 6days of lifting. And if they are then they are genetic freaks and very young.

>>42171436
I've been successful on it, though I'm 18.

>>42171416
>>42171436
I'm natty. Have been doing this routine for about 9 months now and I always leave the gym feeling like I could do more.

>6'
>190ish lbs
>27 yrs old

>>42171416
just do a fewer sets and LIGHER sets after ur main set. shouldnt be a problem

>>42171445
For how long you done it continuously? Got any progress pics?

>>42171450
How long did you train before doing this? Hows the progress? Do i need to be a genetic freak? I am 28. I'd lift every day if i could..

Can you guys convince me that this can work for me?

how come nobody does PLPxPLPx/PLPPLPx

i just dont get it, why would you do two upper body sessions two days in a row. People pretend that push is so much different than pull. If you hit your chest and shoulders the right way, I'm damn sure you'll hinder your next PULL day...imbeciles can;t think out of the box.
always gotta follow what someone said without putting a single thought to it.

>>42171450
>>42171516
I trained for a bout 5 months or so before starting this. Progress is good. You don't need to be a genetic freak, no. Just eat a lot. My advice is to just try it out. Only time can convince you.

PPL is GOAT

My current routine:

Monday: (Pull)
Deadlift 2x5, 1xAMRAP
Pullups 2x5, 1xAMRAP
Seated Cable Rows 3x8-12
Power Cleans 3x3 superset with
Wide-Grip Pullups 3x8-12
Front Plate Raises 100 reps, as few sets as possible
Barbell Curls 4x8-12
Seated Incline Hammer Curls 4x8-12
Incline Concentration Curls 4x12-15
Cable Curl drop set

Tuesday (Push):
Bench Press 4x5, 1xAMRAP
OHP 3x8-12
Dips 2x5, 1xAMRAP
Incline Dumbbell Press 3x8-12
Tricep Pushdown 2x8-12, 3rd drop set
Lateral Raises 5x15-20 superset with
Bent Over Lateral Raises 5x15-20

Wednesday (Legs):
Squat 4x5, 1xAMRAP
Front Squat 3x8-12
Romanian Deadlift 3x8-12
Leg Extensions 3x8-12 superset with
Leg Curls 3x8-12
Calf Raises 3x15-20
Muslims 5x12-15
Reverse Grip Bar Hang (as long as possible)

Thursday swap out deadlifts for 5 sets of rows (unless DL is shitty)
Friday switch bench and OHP position and set/rep scheme
Saturday switch squat and front squat position and set/rep scheme (unless squat is shitty)

>>42158824

I would put an asterisk on that, though: *IF you can hit the gym 6 days a week.

That being said, though, if you're in the gym 6 days a week, PPLPPLx is really the only way to split it up that makes sense.

>>42168790
Not when traveling at 8 seconds per hour

about 2 years

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>>42171600
>Not doing Muslims 5x5

I really like U/L because alternating between push and pull exercises feels great and you can let your antagonist muscles rest.

>>42158869
>>5x5 Full body
I'm still a n00b, 70lbs on bench/120lbs on squats/160lbs on diddies..
What program do you advice me to do if I can go to the gym 5days/w?

>>42169743
>>42169362
>has no source

I started on PPL and did it for about 1.2 years. After my lifts got heavy enough, I couldn't keep up so now I just do U/L. I like it much more.

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>>42171600
this looks decent but what is

>Reverse Grip Bar Hang

??

>>42160425
I made that switch when I got bored. Seriously just do what you want, don't worry too much about it unless you're at elite level at least.

>>42158824
I do PpxPpx

No need to give legs their own day for me (I just throw them in with pull) because my quads are genetically gifted in strength and size. I literally do less than half the volume for quads as any upper body part and they're still bigger and stronger than anything else.

Like seriously doing this I hit a 4pl8 squat before a 2pl8 bench

Is this true, brahs?

>>42158874
the only confusion in your routine is your own

ITT: newfag brainelts who can't figure out acronyms

>>42160510
Yarp

>>42161607
Begone, gains goblin

>>42175284
I think it's hanging leg raises.

Your turn...what's Muslims 5x12-15?

>>42159197
I put OHP on leg day.

>>42171462
Great routine then if it require you to not work hard.

what exactly is the focus of PPLPPLx? pure aesthetics (mass), right? was considering moving to it after SS

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My current PPL routine looks like this:

Pull A

Deadlift 3x3
Rack Pull 3x3
Shrugs 3x3
BB row 3x3
Lat PD 3x3

accessory shit I feel like doing after

Push A

Bench 3x3
horizontal press variation 3x3
OHP 3x3
Shoulder variation 3x3

accessory bullshit

Legs A

Squat 3x3
Lunge 3x3
Leg variation 3x3 if I feel like doing more

extra bullshit no one cares about


The B version is just using 3x8 with the exact same shit. If I succeed the lift, I increment for next week.

Pic is me.

>>42177007
depends entirely on what the accessory work is, 3x3 for everything is pretty low volume if you're not doing much else

>>42177007
lol shirtless pic by any chance? upper body looks huge but your tiny forearms makes it look very disturbing

>>42177022
Read the whole post.

Accessory shit is never more than an extra set or two of some smaller muscle group or the same muscle group.

>>42177031
fk u nigga

>>42177038
being sincere mate, your upper body looks pretty good, mirin' it, but nice forearms make all the difference

>>42177047
Genetics determine the size of your fucking muscles. I can close the 195lbs ironmind gripper for reps.

>>42177053
ok I can understand that. mind if I ask, u natty? as I said, solid shape

>>42177066
Yes.

>>42177067
one last thing, your shape fits your facial features very well, and you look tall. seems like a very 'harmonic' look, well done nigga

>>42177106
I'm 6'4.

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>>42158824

The only downside to PPL is going to the gym every single fucking day. I'd rather do other shit with my time.

Still, I attribute all my gains to switching from PHUL to PPL.

>>42158824
I do PPxPPLx (first PP volume, second intensity)

Legs are naturally big so only need once a week.

>>42158874
Fucking kek. Given that everyone is laughing at you instead of helping I'll answer your questions. Both the written ones and the implied ones, because I can tell you have a shitload.
For further reference, please read the sticky.

PPLPPLx is essentially what you described as your routine, except with the rest day static in a single day of the week.
So instead of it's
This: This:
Mon Pull Pull
Tue Push Push
Wed Legs Legs
Thu Rest Pull
Fri Pull Push
Sat Push Legs
Sun Legs Rest
Mon Rest Pull
Tue Pull Push
Wed Push Legs
Thu Legs Pull
Fri Rest Push
Sat Pull Legs
Sun Push Rest
Etc...

Don't alternate between freeweights and machines unless you're injured. There's literally no reason for a healthy adult to do machines unless they're trying to overload the muscle, which is something detrimental to your health unless you roid. You simply cannot recover fast enough if you're natty and overloading every day. Use cables along side freeweights, cables allow you to do a number of things freeweights won't, while forcing stabilizers to activate, which is something machines won't do either.
Do drops, supers, slow, negative, and what not, but not for "muscle confusion". Muscle confusion is bullshit for all you care. Muscle memory is a real thing, and you do become increasingly better at a certain pattern and weight to the point where you decrease your caloric expenditure with said movement and weight, but it's pretty easy to overcome: increase the weight. If the weight is too much that you're failing to use proper form, use lighter weight with more reps; increase weight as you decrease reps.

PD: considering you didn't know this already, you probably don't know how to squat and deadlift correctly, so search Alan Thrall on youtube for this subject.

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>>42158824
Do mine.

>>42158824
What do if I don't have time to go the gym 6 times a week?

>>42177441
How often do you want to go?
If 5 times do PHUL.

Or do PPxPPLx

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I'm a beginner who did StrongLifts for 5 months and now at 1/1.5/2/2.5 (for 5x5+ reps, not 1 rep max).


Is now a good time to switch to a PPL like Project Mass to get fookin' huge?

>>42159481
>doing shoulders with legs
>when legs comes directly after upper day
>going really intense on triceps four days a week lmao

Unless you're talking about doing some totally sick lateral raises instead of OHP, you're fucked.

>>42177577
Other anon here.
What is wrong with doing legs and shoulder?
Not that shoulder is THAT exhausting.
It is to some extent, but I have no problems having a good intensity even after legs.

I'm not saying that this is the best routine by any means but I usually do something similar to this.
Push:
Flat Bench 4x5
Close Grip Bench:3x8-12
Incline Bench 4x5
Flyes: 3x8-12
Weighted dips:3x8-12
Skullcrusher: 3x8-12

Pull:
Deadlift:4x5
Lat Pulldown:3x8-12
Row Variation:3x8-12
Romanian chair back extension: 3x8-12
Supinated Bicep curl 3x8-12
Hammer arm curl 3x8-12
Reverse curl 3x8-12

Legs:
Squat 4x5
Front squat 4x5
Split squat variation 3x8-12
Romanian Deadlift 3x8-12
Leg press or extensions 3x8-12
Barbell Calf raise: 3xf
Seated calf raise 3xf

>>42177599
Because you would regularly have really intense tricep workouts back to back, which means they don't have time to recover and grow.

>>42177613
I wouldn't say I am 'working out' my tricep while working out shoulders.
I don't train like him though.

I do PPxLPPx.

Push A: Chest, Shoulder, Triceps
Pull A: Back, Biceps, Traps
x
Legs: Legs, Shoulder
Push B: Chest, Triceps, Traps
Pull B: Back, Biceps

So I get enough recovery between the days.
That worked out well for me.
Tried PPLxPPL before, but I have a lot of work so 6 times a week is a bit overkill.

>>42177662
>I wouldn't say I am 'working out' my tricep while working out shoulders.
So you're doing delts without OHP whatsoever?

>>42177673
I am doing seated dumbbell presses.
For me I had the best results with them and it feels like it is more easy on my shoulder-joints.
Also I dont engage my tricep too much with them, I stop where mostly the triceps does the work.
Also look at my plan, there is ~ 2 days off after my Push A tricep workout.

>>42177700
>dumbbell press
>without using my triceps
k

>>42177713
I didnt say I dont use my triceps - since I have enough time to recover a little bit of activation is not detrimental to progress.

>>42158948
Mate...what the fuck? This is actually garbage.
>that push day with 5 chest dominant exercises and a single shoulder exercise
>both pullups and chin ups right after eachother
>curls on pull day, but doesn't have a tricep isolation on push day

There's so much more too but god damn, what the fuck were you thinking son?

how's my UL?

U
bench press 3x5
ohp 3x5
pullup 5x?
db fly 2x10
seated cable row 2x10
cable tricep extension 2x10
close grip bench press 2x10
incline db curl 2x10
concentration db curl 2x10
reverse grip ez bar preacher curl 2x10

L
suat 3x5
deadlift 3x10
romanian deadlift 2x10
db lunge 2x10
decline weighted crunch 4x10
barbell side bend 2x10

I think I have to add db lateral raise and db reverse fly to U and some twisting exercises with cables to L

File: russiawins.png (521KB, 1307x509px) Image search: [Google]

521KB, 1307x509px

Do you guys doing PPL splits program in strength phases, hypertrophy phases and deload phases?

How do you manage weight over time? Looking past the newbie routines of adding weight every workout for as long as possible.

pic unrelated

>>42177904
I personally don't like it:

1) You're not putting enough time or volume into your upper body as a man
2) Deadlift on a lower day is kinda strange as it works your back more usually
3) If you're trying to get good ab definition I recommend more than just crunches and side bend and for them to be done more often. Also pick some better exercises for abs if you're at a gym. Side bend is dumb.
4) PPL is probably better for you honestly.
Either PPxPPLx or PPLxPPLx or PxPxLx for beginners/not enough time to do more

>>42177904
>>42177662
>>42177600
>>42177503 (why is your squat and dl trash compared to your bench and ohp? and no you still have more linear progression gainz. after that do a real program like c6w.)

hi plz refer to
>>42167134
kthx

>>42160785
I was the biggest I've been on PHAT, but I stopped having the time to do it. The leg extensions fucks your knees so cut that out of it, there's enough leg work. I also subbed upright rows with front raises. That's what I was told to do when I asked for advice in a routine thread a while back. I'd also add in some ab-work

>>42178215

Squat and dl kinda low because I hurt my ankle a few months back which dampened my linear progress.

>>42178196
1) I'm not really sure what that means. What do you think needs more attention
2) no one deadlift on upper day. I understand it works lower back mostly, but legs are heavily involved, and lower back connects to hips anyway
3) like what?
4) with all due respect, I've just found this works better for me. If i miss a day or two I. Can still get in a full body workout for the week, and I would argue for a novice that low of volume (each day once per week) is not good. There's no way I'm only squatting once per week, and yet I don't feel like I should have to go to the gym 6 days each week.

>>42178098
that has to be like 1 million fgs on jsp