There seems to be a bit of a conflict between conventional training wisdom for beginners (3 day a week full body linear progression! SS/SL/Greyskull only!) and what beginners actually wanna do (in the gym every day, biceps and triceps, woo!). What I'm going to write here is an attempt to reconcile these two ideas and produce a sane way for a beginner to train more frequently and give the attention to the glamour muscles that they want, while also progressing in a correct, appropriate manner. To do this, I'm going to borrow wisdom from a few different programs and ideas. My goal is to provide an accessible program for beginners with enough volume to stimulate growth in the bro muscles, while also giving enough intensity in the main movements to elicit strength adaptations.
PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on) 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 (alternate in the same fashion as the rows and deadlifts) 3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here) 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
It's 6 days a week. You can run it one of two ways: PPLRPPL or PPLPPLR (where R denotes a rest day) depending on your schedule and preferences: it really makes no difference. Personally, I would run the program in the Pull, Push, Legs order.
It's definitely a far cry from the worst routine I've ever seen. It's actually halfway decent. My biggest problem with it is that this is way too much work for a beginner, whom you claim this program is for. A much easier way to do this would be to take a simple, compound based program (like you referenced, GSLP, SS, etc) and just add some bro volume to it. A beginner could easily hit:
PULL chins 5x5 rows 5x8 curls 3x12
PUSH bench 5x5 press 5x8 tricep pushdown 3x12
LEGS squat 3x5 rdl 3x8 leg press 3x8
A beginner would do fine on this for a while. Something with your routine would be pretty decent after a few fails/resets/changes, but for a true novice it's just too much.
Christopher Bailey
Enjoy your no gains
T. Did ppl for several months, ended up weak but decent looking, stalled on all lifts and couldn't improve at all
Adam Ramirez
You literally pulled this off reddit you unoriginal faggot
Lincoln Adams
No deadlift tho?
Camden Myers
A year and a half.
Gavin Wright
So everyone who does PPL fails at weightlifting? That's quite the claim...
Alexander Jackson
Sauce on picture?
Nathan Parker
That's a problem with your specific programming, not PPL in general.
It's not that important if you just want general strength/glutes/hammies strength. I've set deadlift PRs without deadlifting because of an injury. RDLs are magic. But if you want, you could easily include the deadlift by alternating the squat/deadlift and rdl/front squat.
Lincoln Harris
I've always done PPL since I started training properly. Isn't this type of programming what everyone fucking does?
Wtf do reddit fucks do instead? I figured it was obvious to hit compounds first for strength, then do accessories towards the end of workout for the pump and high volume
Andrew Powell
PPL is a split. There's a billion ways to do splits. There's also full body stuff. Something like SS or GSLP is full body training.
Lucas Mitchell
>not facepulling everyday
Owen Peterson
Redditors are retarded assholes who do meme isolations all day every day and break their back in 20 years picking up a piece of paper. Stick to the OP routine.
