Share your routines.
Should i add, change or remove something?
Routine thread
Evan Reyes
Tyler Brooks
>PPx, instead of PPL
wat
Luke Rogers
this is nearly a fulbody routine 4 days a week...
personally i like ulppl splits
Blake King
High frequency might be better for hypertrophy
William Gray
Try lifting weights.
Carson Richardson
Im doing PPLPPLX, would recommend
Robert Long
I do PPLPPLx when I have time. If it's a busy week I do full body 4 times a week:
Full body:
Push (A)
Overhead Press 4x6-12 Dumbbell Bench Press 4x6-12
Incline Dumbbell Bench Press 2x8-15
Superset: Skullcrusher and Lateral Raises 3x8-15
Dumbbell Fly 3x8-15
Pull (B)
Pull-up 4x6-12
Bent over row 4x6-12
Db one arm row 2x8-15
Superset: Supinating Curl and Rear delt fly 3x8-15
Hammer Curl 3x8-15
Legs(C)
Clean: Start with 20kg and work up to 1rm then work down to 20kg
Romanian Deadlift 3x6-12
Front Squats 2x8-15
and
Vertical (A):
Compounds:
Neutral Grip Weighted Pull-up 4x6-12
Overhead Press 4x6-12
Hack Squat 4x6-8
Isolations:
Lateral Raises and chest flys superset3x8-15
Curl and tricep extension superset 3x8-15
Horizontal (B):
Compounds:
Bent over barbell row 4x6-12
Bench Press 4x6-12
Deadlift 4x6-8
Isolations:
Lateral raises and chest flys superset 3x8-15
Curl and tricep extension superset 3x8-15
Joseph Murphy
10 week program
Gavin Edwards
PPx was popular few years ago
explain. im above 1/2/3/4
Dylan Morris
>SL 5x5 plus chinups and dips
James Barnes
Elijah King
OHP maxxing
Jack Gutierrez
Is PHUL or similar routines good? It has ohp only once a week. Otherwise it would take too long to complete upper body session.
Thomas Edwards
Currently cutting and trying to reduce the size of my legs.
Splitting my training up into AM and PM session, as to focus easier while in deficit, and so I can get a slight metabolic increase by training 2 smaller sessions as opposed to 1 bigger session.
Push 1
>AM (Bench Press)
>AM (Side Lateral)
>PM (Overhead Press)
>PM (Tricep Extension)
Pull 1
>AM(Chin-up)
>AM (Bicep Curl)
>PM (Shrug)
>PM (Facepull)
Legs 1
>AM (Back Squat)
>PM (Calf Raise)
Push 2
>AM (Overhead Press)
>AM (Tricep Extension)
>PM (Bench Press)
>PM (Side Lateral)
Pull 2
>AM (Shrug)
>AM (Facepull)
>PM (Chin-up)
>PM (Bicep Curl)
Legs 2
>AM (Stiff-Leg Deadlift)
>PM (Calf Raise)
Easton Evans
Interesting are you NEET?
Isaac Richardson
ABxABxx
A
>deadlift
>squat
>rows
>pull ups
>bicep curl
>abs/sides
B
>bench press
>ohp
>tricep extension
>db chest flys
>db lateral raises
>dips
I'm open to suggestions and critique. Also I'm fairly beginner in terms of weight lifting.
Robert Wright
Full body master race. %'s are based off of singles.
Dylan Campbell
yup, autismbux
Hunter Harris
Did phrak's greyskull for a couple of months before switching to this. It is basically Lvysaur 4-4-8 with minor changes:
>2x5 deadlifts 3 times every two weeks instead of 4x4 and 4x8.
>added 1 set on "heavy" days (4x4 -> 5x4)
>AMRAPs are changed for (ideally) a set of 6 reps
>3x15 facepulls after every workout to balance push/pull
>rows and chinups (pulling movements) are always for 5 sets (balancing push/pull)
>bench and ohp are 3x8 instead of 4x8
>Week 1
Bench 5x4
Squat 3x8
Ohp 3x8
Chinups 5x8
Bench 3x8
Deadlift 2x5
Ohp 5x4
Rows 5x8
Bench 4x4, 1x6
Squat 2x4, 1x5
Ohp 3x8
Chinups 5x4
>Week 2
Bench 3x8
Deadlift 2x5
Ohp 5x4
Rows 5x4
Bench 5x4
Squat 3x8
Ohp 3x8
Chinups 5x8
Bench 3x8
Deadlift 2x5
Ohp 4x4, 1x6
Rows 5x8
+ 3x15 facepulls after every workout.
Julian Rivera
rate
monday
>deadlift
>incline bench
>lat pulldown
>seated calf raises
>barbell ohp
>bicep curl with barbell
wed and fri
>squat
>bench
>lat pulldown
>seated calf raises
>dumbell ohp
>barbell row
Joshua Roberts
this thread doesnt have enough memes so it always dies
Xavier Young
2nd poster here:
what you mean, try lifting weights?
i OHP 75kg 5x5, incline bench 90kg 5x5, deadlift 180kg 1x5
im fairly sure i lifted weights before
Christian Richardson
Same here famm, have you ever thought of changing to another lp program?
Gabriel Thomas
Here's my routine Jow Forums; no bully plz, only beginner