Ppl routine reddit.

I despise deadlines!! Deadlifts on the other hand, I alternate with barbell rows. So I barbell row and deadlift each week. Also to add, I put my compound lifts into a 5/3/1 program. 5. Depthoverego21 • 7 yr. ago. Just pick one and run with it. The optimal program is the one that you actually adhere to. There's no law that states that your program must look identical from week to week. You can just rotate the left-over day to the next week, so your weeks go. Week 1: PPLPP. Week 2: LPPLP. Week 3: PLPPL. Week 4: (same as week 1) Inject two rest days where you need to in the weeks. dvandriesen • 5 yr. ago. That was kind a what I was thinking.Wednesday-Legs. 3x5 Front Squat 3x5 Pistol Squat 3x10 Nordic Hamstring Curl 3x10 Hyper extensions 3x15 Seated Calf Raises. Thursday-Pull (more Mid back focused) 3x5 Weighted Pull-Ups 3x5 Bent Over Rows 3x10 Lat Pulldowns 3x10 weighted inverted rows 3x10 Seated Cable Rows. Friday-Push. Switch routines when you want. I like to switch it up after a couple months just to keep me engaged and excited about my routine. Any of them in the FAQ is good to look into. Alternatively, you could keep with that PPL routine but change all the accessory lifts. Look up what muscles and heads your current accessories are hitting.Jan 4, 2020 · Push Pull Legs Routine: Best Science-Based Push Workout. So to sum everything up for you, here’s what your push workout could look like: Incline Barbell Bench Press: 3-4 sets of 6-8 reps. Standing Dumbbell Shoulder Press: 3-4 sets of 10-15 reps. Paused Flat Dumbbell Press: 3-4 sets of 8-12 reps.

For the record, my workout is currently a full body workout, that takes up a lot of time when I incorporate core workout into as well. I would like to split it up/target various muscle groups more independently throughout the week. Boy, this was long, appreciate anyones input, cheers! EDIT: I should have been more clear about my handicap.Hi, I'm a 5'10 95kg 23M in my first year of lifting, currently on Reddit's 6 days PPL. My best lifts are as follows (I haven't tested my 1RM on everything yet): Squat: 95kg (3x5) Bench: 100kg (1x3) and 90kg (5x5) Deadlift: 140kg (1RM) and 122.5kg (5x5) OHP: 60kg (5x5) Pendlay Rows: 75kg (5x5) I'm adding 2.5kg to each lift each week.

PPL is plenty of volume as it is and you should grow if you're eating and sleeping enough. I suggest looking at those areas first before changing a tried-and-tested routine. The 8-12 rep range is not magic. It's already a program specifically designed for hypertrophy, and already has plenty of exercises in the 8-12 rep range.

It’s ok to follow an asynchronous schedule. I have done Bro 5d a week, PPL/PLP 4-5 d a week, Push/Pull 4 day a week and full body 3 day a week where i superset bench/row, lat pull/ohp, Bi/tri and for legs alternate with Squat, Leg Press, Deadlift. Truthfully i have found the Full Body 3 day SuperSet program the best.Mar 31, 2015 · Build the weight up until you can do 3-4 sets of 8-12 reps (or 5x5 on your compounds) once you get to a weight that you fail on, then deload for a week or two before ramping the weight back up to where you failed and carry on. Linear progression. Just keep trying to get stronger and if you plateau then deload.1 day ago · 5/3/1 – Boring But Big. One of the most popular 5/3/1 variants. Simple to follow and good for both strength and size. 4 days of lifting. 5/3/1 – Building the Monolith. A variant of the 5/3/1 program with a focus on building size. 3 days of lifting, 3 days of cardio/conditioning. The GZCL Method.This is a high frequency, high volume, linear progression program designed for the beginners. Many derived versions of this original Reddit PPL routine have been created to suit intermediate and advanced level lifters. Reddit PPL Aka Metallicadpa PPL Program. The several aspects of the Metallicadpa PPL program are explained below.If you're too busy for a five-day split, be realistic with yourself and set a more achievable goal. If your training routine hinges on a five-day workout split, missing a day due to work or other commitments could mean you don't get the ideal amount of training volume per muscle group. Too intense for some beginners

I do PPL and I hit abs every other day after I have finished with the lifts of the day. I usually do either body weight exercises like hanging leg raises, different plank variations, different leg crunches, or weighted exercises like weighted crunches, trunk twists with a plate (and if you get more advanced you can use higher weighted kettlebells or dumbbells), reverse kettlebell crunches.

PPL hits muscles with double the frequency. You can't compare yourself to other people. Someone who's been working out for 5 years on a shitty routine every day will obviously get results. I know this dude who did nothing but squat on a dragon dildo for 3 years and he's huge. maybe you should try that.

Take 20-30% of the weight off the bar and do 1-3 additional sets of 5-8 reps. This can double as extra work and extra practice getting your form right. Copy the assistance protocol from 5/3/1 for Beginners and do one push, one pull, and one leg or core exercise each day.Push and Pull workouts take around 1 * 1.5 hours. Legs can take anywhere from 45 minutes to 1.5 hours, depending on accessories. All of this is done at home using a power rack, cable attachment, pull up bar and dumbbells. I do a lot of band dislocations and other band work for mobility during all workouts.Jul 1, 2015 · Yeah I started that one back on June 1st. I love it. I went from a 3 day full body to 6 day PPL on a cut and I've already noticed a big difference in aesthetics. I'll probably go back to a 3 day full body in fall/winter when I bulk again just so I can progress a tad bit faster, but that ppl routine is working great right now.So instead of PPLPPL all focused on hypertrophy/volume, you do upper-lower-push-pull-legs, the first two for strength and the last 3 for hypertrophy. You can find the link to a routine that follows the template in the wiki. This is in my opinion the most effective way to train for the general intermediate lifter btw.Always do a warm up. If you spend 30 minutes warming up though, you're doing it wrong. Should be like 5-10 minutes. There's a lot of research to suggest your warmup routine should include dynamic stretching. Stretching before a lift also has diminishing returns, so too much can be bad.Right now, my Push Days look like. PUSH DAY A- Bench,Dumbell Bench, Cable Flies Repeat Chest Routine for Incline or Decline, OH Press, Shrugs, DB OH Press, Triceps. PUSH DAY B- Bench, DB Bench, Cable Flies OH Press, Front raises, Lateral Raises, Shrugs, DB Presses, Triceps. I’m guessing ya’ll can probably see I’m not super educated about ... The reddit PPL puts deadlifts on pull days, so it works out to be almost a "squat/bench/dead" split. A lot of the push and pull exercises use your core as stabilizers. ... The main advantages I've noticed with a PPL routine is that it gets me to the gym most days of the week and allows my workouts to be 6ish exercises instead of 10ish for my ...

What's a good PPL routine you like? I'm thinking of doing Push 1x, Pull 1x and Legs 2x a week. Have been doing the Strong Curves beginner/advanced routines for a year and recently I feel stuck (as in bored) and searching around for something new. tia :)Alternatives to Reddit, Stumbleupon and Digg include sites like Slashdot, Delicious, Tumblr and 4chan, which provide access to user-generated content. These sites all offer their users a way to publicly share photos, information and links.Hanging Leg Raise Progressions - 4x15 Currently on Straight Leg Raise 4x12. Front Plank (on forearms) - 1x 2minutes + 1s every time max achieved Currently at 2 minutes 35 seconds. Wall Sit - 2x 30s +1s every time max achieved Currently at 2x 37seconds. 25. Fitness Fitness and Nutrition.I have been doing this to get more arms into my PPL split: 1)Structured my workout as follows: pull-push-legs-push-pull-legs. 2)train biceps on day 1-3-5 and triceps on day 2-4-6, by doing that you will have around 20 sets of isolation movements for the week and both bi's and tri's will have a full day rest in between.Cardio and PPL. So I am on a PPL routine, my workout is one hour a day during lunch time and its high intensity. I would like to add some carido like cycling in after work, around 7pm or so however Ive heard that cardio during lifting days are detrimental to muscle gain and may even hinder it. I'm currently cutting and eating at 500 below ...2 days ago · Day 1: Chest, Shoulders, Triceps (Push) Day 2: Back, Biceps (Pull) Day 3: Quads, Hamstrings, Calves (Legs) Day 4: Off. Day 5: Chest, Shoulders, Triceps (Push) Day 6: Back, Biceps (Pull) Day 7: Off. That’s what the first week looks like. In week two, you start with leg day, followed by the pushing and pulling workouts and a second leg and push ...

mjcii • 5 yr. ago. Typically, a true beginner to weight training is not going to be able to recover fast enough to train 6 days per week (6 consecutive days) with the kind of volume you would typically see of a PPLPPL routine. Training 6 days per week allows you to accumulate a lot more volume than training less.

Yeah I started that one back on June 1st. I love it. I went from a 3 day full body to 6 day PPL on a cut and I've already noticed a big difference in aesthetics. I'll probably go back to a 3 day full body in fall/winter when I bulk again just so I can progress a tad bit faster, but that ppl routine is working great right now.How long are you in the gym for an entire workout? I noticed I'm in the gym for like 1 hour 20 mins on the reddit PPL program, but that's with almost 20-25 minutes spent on my first compound lift of the day. ... If you do an A/B PPL routine you don't necessarily have to cut anything, just reorganize the workouts a bit. ...886 calories, 63g protein, 122g carbs, 18g fat, 9g fiber, 410mg calcium. 16:00. Pre Workout Snack. 2 slices of whole wheat bread, 3 tablespoons of peanut butter, 1 cup of whole milk, 1 scoop of whey protein, 1.5 cups sliced strawberries. 737 calories, 49g protein, 68g carbs, 32g fat, 12g fiber, 520mg calcium.Search all of Reddit. ... Thoughts on my PPL routine. Close. Vote. Posted by 6 minutes ago. Thoughts on my PPL routine. I'm kinda a beginner (been training full body fairly unconsistently for the past year) and I found that split routines work better for me because they are generaly shorter. This is a routine I plan to do, with ab training on ...Push, pull, legs is a resistance training routine in which you split your training into workouts consisting of pushing movements, pulling movements, and lower body movements. Push days consist of exercises like chest and shoulder presses, as well as tricep extensions. While pull days are rows, pulldowns, and bicep curls.Apr 12, 2023 · This is my current routine that has slowly grown out of the Reddit PPL. I'm just about to finish another training cycle so will probably mix it up a little. Push Day 1. Bench 5/3/1 with 3 sets of 5 FSL. CG Bench 3 x 8 - 10. Incline Dumbell Press 3 x 8 - 12. Lateral Raises 5 x 10 - 12. Skullcrushers 3 x 8 - 12.

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Muscle Hack has a good free program. kneescrackinsquats • 5 yr. ago. A hypertrophy program depends on volume, so you need to have time to do lots os sets and reps. 1 hour is plenty of time to do lots of volume in a PPL routine, for instance. As long as you really push those sets and eat well, you will grow.

You will still see incredible results with a 5 day Push Pull Leg split. I would spend a month or so training at a maximum of 5 days per week, before possibly increasing that to 6 days per week (maximum). This is what a simple 6 day Push Pull Legs routine looked like for me; Day 1: Push 1. Day 2: Pull 1.Flat Barbell Bench Press: 3x5Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5Incline Barbell Bench Press: 3x5Dumbbell Side Lateral Raise: 3x10-12Rope Pushdowns (circuit machine): 3x10-12Overhead Dumbbell Extension or similar triceps exercise: 3x10-12Shrugs (circuit machine or dumbbells): 3x10-12. Pull (Back/Biceps):I've been doing metallicapda's PPL routine from reddit for the last month. Made some crazy gains for such a small amount. Because you are working each muscle group twice a week you are essentially making double the progress (especially as a beginner) than some routines where you just workout each muscle once a week.As such we should be able to do standard weightlifting and have it compliment the calisthenics instead of infringing on it. Of course this might inhibit muscle rest since a lot of muscle groups are trained pretty frequently. Anyways, here is an example routine: day 1 - weight push, calisthenics pull: bench press. military press.Perform first exercise at cone 1 for 15 reps, once complete, sprint to cone 2 and then back (best effort), onto the second exercise. Repeat until you've completed all 9 exercises (all 15 reps). Take a couple minutes break. Repeat this circuit 3 times. Number of sets should increase by 1 throughout the week.Focus heavily on your posterior chain, which is the main contributer to athletic movements such as the vertical jump. I like using RDLs and good mornings as p-chain exercises, because they have an eccentric component that builds muscle and utilizes the SSC. And finally, focus more on single-leg work, like one-legged RDLs and Bulgarian Split ...It is a routine where you split your body up into 3 different sections, the pushing muscles, the pulling muscles, and the legs, which is where the name PPL comes from. By dividing your body up into the muscle groups that do the same movements, you not only ensure that every muscle gets worked, and worked the same amount, but you also work it multiple …How does this place feel about Reddit’s PPL routine? Any opinion? Good or bad? Is there a better option in the way of a PPL routine or just general bodybuilding? …Jan 12, 2023 · Building a muscular and aesthetic physique had always been my ultimate fitness goal. That’s why I tried many workout splits, from full-body and upper/lower to PPL and muscle group.. A full-body routine helped me increase my strength and endurance (working out four times a week), the muscle group split helped me maintain my strength …38m, aiming to gain muscle (hypertrophy) and improve physique. I workout 5 to 6 times a week on average, usually lasting about 70minutes per session. So my PPL cycles roughly twice every 7 to 9 days. I am always doing progressive overload and trying my best to incrementally increase the weight or reps every workout.I have 3-4 core exercises that I really connect with for each major muscle group. On each day, I choose two of those exercises per muscle group, starting with the biggest heaviest compound lifts ending with lighter isolation lifts, and do 3-4 sets to failure in the 6 - 15 rep range.Nowadays, I get weared out by the end of the week nearing that lovely rest day, but the rest day replenishes my physical and mental energy to start the next week again. Bob3729 • 6 yr. ago. Make sure you’re timing your rest. In large compounds, 3 mins between sets, on accessories, 1min rest between sets.

Hey dude, I wrote the PPL program. If you’re more advanced but want a similar template, do this: Push 1: bench 5/3/1, 5x10 of a bench accessory work (like boring but big template, 50-70% of your training max) at 50-70% of your training max then the rest of the bench push accessory work as normal. Pull 1: deadlift 5/3/1, 5x10 of a deadlift ... For example, the Reddit PPL has you squat 2x a week for 2x5, 1x5+ + isolations at 3x8-12. You can sub in front squats of leg press for that same rep range. You, however, keep all the isolations and added the BBB accessories, which is simply too much volume. The Reddit PPL is already high volume and you added 50-100 reps of the big 4 on top if it.Day #7: Rest. Many gym goers will use a five day PPL split to train push and pull muscles twice, and legs only once. This might be good for those with specific physique goals like bodybuilders, but if you're lifting for general strength you'll be better off with a balanced routine that hits all muscle groups twice.Instagram:https://instagram. rocky's family dining menuunited healthcare community plan of missourioriellys bryan ohiocerro gordo jail roster I think this is the best and simplest answer to this thread's question. It's literally PPL with the L split (logically) among the two P's. I personally just took the beginner PPL routine from this sub and mixed the leg stuff into Push/Pull days. cursive j copy and pastemugshots jacksonville fl Staying healthy is more important than ever, and with the help of technology, it’s easier than ever to track your fitness goals. The AT&T Apple Watch is a powerful tool that can help you stay on top of your fitness routine, whether you’re j... chewy afterpay Then in May 2019 I started my bulk and finally started lifting properly. I ran the Reddit PPL, which I've seen great results on. During the summer, for a month or so, I was also biking 10 miles home from work every day. ... I switched my routine to nSuns LP 5-day in October 2019 because I was bored and stalling on the PPL. At the end of the ...PPL is good but pulling in the same plane before you push is generally healthier for your shoulders, so full body comes out top here. Also, I do chins twice a week and row and curl on the other day, so plenty of bicep action going on and my triceps get worked with all the pressing and dips. hypebeasts101 • 6 yr. ago.Nov 19, 2022 · Overhead Press Machine: 4 sets x 10 reps. Lateral Raises: 3 sets x 10 reps. Tricep Extensions: 3 sets x 10 reps. Bicep Curls: 3 sets x 10 reps. Weighted Abdominal Crunches: 5 sets x 10 reps. For a shortened version to make it 1.5hrs, you can either superset, take 1-2 sets out or simply not do these exercises: