Pls rate this PPL routine I stole from Reddit.comPush>3x12 Bench Press>3x12 OHP>3x12 Incline BP>3x12 tricep push down>3x12 overhead tricep extensions>3x12 lateral raisesPull>3xfailure pull-ups>3x12 barbell row>3x12 seated cable rows>4x15 face pulls>4x12 hammer curl>4x12 dumbbell curlLegs>3x12 squat>3x12 deadlifts>3x12 leg press>3x12 leg curl>3x12 calf raises>3x12 leg lifts
>>771460492/10way too much wasted volume, starting days with 3x12 on compounds is going to tax the shit out of your CNS and reduce your lifting potential for anything to follow (3x12 squat and diddly, on the same day, one after another, with 4 leg exercises to follow, is psycho), overall volume is way too high for a 6x/week routine, incline BP will do nothing there, barbell rows are stupid, don't like the curl variations, i prefer hitting bis and tris on opposite days, honestly it just looks like some dude with no business building a program read a tiktok comment saying that 3x12 is ideal for hypertrophy and put it next to every exercise he could name, totally thoughtlesswill still build muscle if you're training hard and dieting+recovering well though
too much volume for me. Your triceps should be so fucking cooked at the end of that push day
>>77146101>>77146111So what changes should I make to it? What should I cut or reduce?
>>77146049Not that great. Arbitrary 3x12 on all exercises doesn't make sense. If I had to tweak a couple things personally from that routine (even though you could change more like add more abwork, neck forearm training etc), I'd do Push>2x6-8 Incline Bench Press>2x6-8 OHP>3x8-12 Pec fly>3x8-12 tricep push down>2x8-12 overhead tricep extensions>3x8-12 lateral raisesPull>2xfailure pull-ups (actually go weighted once you can, and do 2x4-8>2x6-10 T-bar row>2x8-12 seated cable rows>2x10-14 face pulls>2x12 hammer curl>2x8-12 dumbbell curl>2x8-12 preacher curlLegs>2x6-10 squat (hack or belt) or leg press>2x6-10 romanian deadlifts>2x8-12 leg curl>2x8-12 calf raises>2x8-12 adductor machine
>>77146181obviously also add leg extensions I didn't even notice they were missing on the leg day.
>>77146049Average (in terms of numbers not quality) normie split Hit the same muscle with 4 exercises on the same day with low weight then wonder why you still dont look like Ching chong sama from your favorite manga after 3 months and give up on lifting altogether Thanks for subsidizing my membership tho
>>77146049You can get away with that volume as a very weak noob or if you aren't going to failure. Otherwise like 1-2 exercises per muscle, 2 or even 1 hard set is good.
>>77146274P.S. PPL is 6x/week and if you only do 3x do full body.
bobr!!!
>>77146049hoppers
>>77146049What other anons have said mostly. I will tell you how to make your own PPL split though, it’s quite simple, anon.Volume is personal preference. I like pushing my sets hard, to or very close to failure, so I tend to do more moderate volume. For chest and back I would say anywhere from 10-14 sets is fine. 8-10 for bi’s and tris. 4-6 for side delts and rear delts. 6-10 for quads, 6-8 for hams, 4-6 for calves. Find what works for you and what you can recover from. Pulling volume should always be equal to or greater to pushing volume unless you fucking hate your shoulders or something. As far as rep ranges go, I like 6-10 for compounds or any exercise that is highly stable and single jointed, like preacher curls or hack squats, because you can push them really hard safely, and 8-12 for less stable or multi joint exercises (dumbbell rows, lateral raises, etc.) my philosophy being any lift that requires you to stabilize allows tension to leak out throughout your body - so higher rep ranges allow you to push your sets with more controlled technique, not just grip it and rip it like a machine curl or something. Exercise order matters, put your priority muscle groups first so they get trained freshest. I also like to train biceps on push and triceps on pull, so you aren’t sandbagging arm sets after a bunch of upper body exercises, but arms are priority for me. Next, I would say 6-8 exercises on push or pull days is ideal, more and you’re probably doing too much. Leg days you really only need 5 or 6.
>>77146049>3x12 bench press>3x12 inclined BPNah fuck that buddy. If you're able to bench 3x12 after doing inclined then you didn't to near failure.Just do inclined and drop flat bench, or alternate them.Also add farmer walks to pull day
here nigger
>>77147273>samefaggingMachines, dumbbells, and barbells all have their own merits but I would say that in a bodybuilding context it all really comes down to personal preference as they’re all pretty similarly overloadable, though you can push machines harder to true failure more safely compared to something like barbell bench. Anyway here’s a basic template to get you started, pick any machine, db, or barbell lift you like and stick with it for at least 8 weeks, ideally longer. PushHorizontal Press: 2x6-10Incline Press: 2x6-10Flye Variation: 1-2x8-12Vertical Press: 2x8-12Lateral Raise Variation: 2-3x8-12Bicep Exercise: 2x8-12Bicep Variation: 2x8-12PullVertical Pull: 2x8-12Mid Back Row: 2x8-12Lat Row OR 2nd Pull Variation: 2x8-12Rear Delt Isolation: 2x8-12Tricep Exercise: 2x8-12Tricep Variation: 2x8-12Quad Focused Leg Day:Squat Pattern: 2x6-10Leg Press/Extension: 2-3x8-12Leg Curl: 2x8-12Standing Calf Exercise: 3x8-12Ham Focused:Leg Curl: 2x8-12Hip Hinge: 2x8-12Leg Press/Extension: 2x8-12Standing Calf Exercise: 3x8-12Quite literally all you need, anon. I recommend picking complimentary arm exercises (something for medial and lateral tricep heads like a dip or jm press, followed by long head isolation like overhead work, or hammer curls after standard supinated curls)
>>77146049do log presses
How do you progress these? I never understood how people talk about PPL, it's just a list of movements (and in reality not even that, just categories of movements assigned to days), not a real program.
>>771460490/10 too much overlapJust ruck like a white man
>>77146049My program isMonday:Chestpress 3x5-8Dips 3x till failiureBTN press 3x8-15Lat raises 3x8-12Incline biceps curl 3x6-8Preacher curl 2x8-12Tuesday: Legpress 3x6-10RDL 3x5-10Leg extension 3x8-12Abductor and adductor 2x8-12Ab crunches 4x8-12Back extensions 2x8-12Wednesday:Lat pulldown 3x6-10Chest supported row with close neutral grip 2x5-10Chest supported row with wide overhand grip 2x5-10Face pulls 3x8-12Overhead triceps extension 3x6-10Triceps pushdown 2x6-10Thursday: restFridayBench 3x5-8Dumbbell chest flys: 3x8-12BTN press 3x8-12Lat raises 3x8-12 Bicep curls 3x5-10Saturday:Chin ups 3x till failure Barbell rows 3x5-10Dumbbell french press 3x6-12I don't have another leg day because I'm lazy. What should I improve?
Very good exercise selection - it covers nearly everything; the only thing I would add would be direct ab work.I'd also do 2 sets instead of 3 for each exercise and push closer to failure.
