ROUTINE GENERAL
R8 h8 apreci8
Week 1 A x B x A
Week 2 B x A x B
Day A
Bench 2x5; 1x5 AMRAP
Squat 2x5; 1x5 AMRAP
Curl 3x10
Dips 3x10
Day B
OHP 2x5; 1x5 AMRAP
Deadlift 1x5
Chin ups 3x10
Face pull 3x10
ROUTINE GENERAL
Asher Myers
Logan Morales
Thinking of doing a PPL routine as a begginer
>inb4 SS
Fuck off
It's basically this:
PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press
3x8-12 overhead press/3x8-12 bench press
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
Elijah Gutierrez
>A
Bench - 5x5
Deadlift - 5x5
15 minutes cardio
Curls - 5x5
Incline bench - 3x10
Face pulls - 3x12
>B
OHP - 5x5
Squat - 5x5
15 minutes cardio
Curls - 5x5
Incline bench - 3x10
Pull ups - as many as i can
I workout Monday, Wednesday and Friday and alternate each time.
Matthew Young
bro, trust me, just use 12x12
Nolan Nelson
Texas Method variation
Monday: Volume Day
Squat 5x5 @ 90% 5RM
Bench 5x5 @ 90% 5RM
Deadlift 1x5 5RM
Wednesday: Light Day
Front Squat 3x5 @ 75% Back Squat 5RM
OHP 3x5 @ 75% 5RM
RDL 3x10
Unweighted Chinups 3xF
Friday: Intensity Day
Squat 1x5 5RM
Bench 1x5 5RM
Pendlay Row 3x5
Saturday: Catch-up Day
Extra volume of anything that felt overly difficult from Friday. For example, if I only got 4 reps on Bench, I'll do bench again and retry the 5RM. This extra day has really helped so far.
Weighted Pullups 3x5
High Pulls 3x8
And then every other week Bench and OHP swap positions. I also do various sets of front levers and unweighted pullups on rest days just for extra back/core volume.
Leo Nguyen
>tri curl
>push clean
you just pasted a few appropriate-sounding words in there, didn't you?
John Thompson
>PULL PRESS
omg how have I missed that.
this is beautiful, user.
Landon White
Jow Forums told me ppl was a meme
Samuel Fisher
I just pulled all this shit out of my ass because I didn't know what to add onto my 5x5
calf raises 3x12
close leg press 5x5
dumbell dead lifts 5x5
overhead/bench press 5x5
wrist curls 3x12
hammer/bicep curls 3x12
lateral raises 3x5
neck push 3x12
Owen Johnson
Fit says a lot of things