Post your PPL routine

Post your PPL routine

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P
P
L
repeat

Maybe i can elaborate:
First day Pull
Second day Push
Third and final day Legs

day 1 barbell pulls 3x5
day 2 barbell push 3x5
day 3 fuck legs

(PPL) x (PPL) x (PPL) xx

P
row
chins
curls

P
bench close grip pause
ohp
tricep extensions

L
squat
hip thrusts

Not anymore but in HS

P-
Bench, incline, DB bench, flys, OHP, DB Sh press, Side raise, tri ext, tri pushdown

P- pull ups, bb row, Wide pulldown, seated row, DB row, close pulldown, Ez bar curls, DB curl, rope curl

L- squats, diddly, stiff leg diddly, leg press, leg ext, leg curl, calf raises

As you could probably tell I went for quantity of sets instead of quality of sets because I was a HS tard

push
flat bench
OHP
incline
shrugs
lat raises
tri pushdowns

pull
row
chinup
lat pulldown
facepull
curls or more chinups

legs
squat
lunges
calf raises

is that enough?

Leglet

>Push
DB bench
Chest flys
inclined bench
DB OHP
side raises
Dips

>Pull
Pull ups
Rows
Pull Downs
Shrugs
DB curls
Preacher curls

>Legs
Squats
Deadlifts
Legpress
calf raises

yes. i dont do ppl i do u/l (with rows on my leg days) this is what I do within a ppl template. all the other ppl routines i see on here are laundry lists and i doubt they bench over 275. focus on strengthening the movements first not the muscle and you will get jacked . onstead of doing something like 3 sets of incline bench 3 sets of flat bench 3 sets of flies do 10 sets of bench instead you will get strong and big much faster this way trust me I used to do those laundry list routines in the past.

>Pull
Barbell row
Cable trap raises
Dumbbell curls
High cable rows
Facepulls (non negotiable)
Chin ups
>Push
Barbell bench
Dumbbell shoulder press
Skull crusher
Incline press
Lateral raises (looking for a better middle delt exercise desu)
Dips
>Legs
Barbell squat
Calf raise
Hip thrust
Leg raises

It’s shitty but it’s mine.

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Pull:
Deadlift/rack pulls above the knee
Seated cable rows/single-arm cable rows
Hammer curls
Cable wrist flexion
Face pulls
Knee raises

Push:
Barbell bench
Incline dumbbell press
OHP
Lateral raises
Facepulls
Skullcrusher/cable tricep extension
Sit ups

Legs:
Squat
(Barbell curls)

Push
Dumbbell bench
Incline dumbbell bench
Dumbbell Pullover
OHP
Lateral flies
Close dumbbell bench
Skullcrushers / pushdown
Behind the neck tricep extension

PULL
Deadlift
Rack Pulls
Rows
Widegrip pullup / lat pull down
Close body hammer curl
Barbell curl
Decline curl
Grip stuff

LEGS
Squat
Lunges
Calf raises
Neck exercises

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>2019
>still following a PPL routine instead of a brosplit
top kek

>not doing barbaric rites

It's like you don't even want to build a new and better world for the tribes of the west

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Push
Bench press
Incline dumbell press
Shoulder press
Machine flys SS with inner chest plate push
High to low flys SS with lat raises
Low to high flys SS with front raise
Seated dips
tricep extensions SS with face pulls
skull crushers

Pull
Pull ups
Barbell rows
T-bar rows
wide grip pull downs
short grip pull downs
single arm cable rows
Preacher curls
hammer curls SS with reverse curls
machine bicep curls

Legs
Squat
deadlift
hacksquat
leg press
leg extension
leg curls
both types of calf raises
cable curls SS with goblin squats
leg raises with dumbell between feet SS with russian twists

what do you bench?

get out of here paul this is crusader coalition turf

I can hit 275 for 1
but as of now im around 190 4x10

never enough

I'm doing PPLPP come at me

P
P

P
P

halfass Legs on of these once a week

I did ppl for less than a year and I reached 120kg 5x5 bench

Push 1
Bench, DB OHP, seated OHP, incline fly, tricep pushdown, overhead extension

Pull 1
Diddlies, lat pulldown, DB row, barbell curl, seated hammer curl, light DB curl

Push 2
OHP, Close grip bench, rope upright row with banded lat raise superset, DB tricep extension, lat raise dropsets

Pull 2
Pull-ups, bentover row, close grip cable row, preacher curl, reverse grip curl, concentration camp curl, rear delt fly

Legs
squat, leg press, ham curl, leg extension, calf raises

PPL x PPL x

The only correct, and might i add redpilled, answer in this thread.

Based tribalposter

This. Though I do Push-Pull-Push-X-Pull-Push-Pull-X.

Push: Seated Press, Bench, Dips, Inc Cable Flyes, Skullcrushers, Facepulls, Leg Raises, Planks

Pull: Weighted Chinups, weighted dead-hang Pullups, T-Bar Rows, Facepulls, Cable Lateral Raises, Inc Curls, Hammer Curls

are you me?

Push
flat bench alternating between regular and narrow grip
incline bench
chest flies super setted with dips
skull crushers
various tricep extension exercises
OHP
lateral raises
front lateral raises
rear delt flies
shoulder press

Pull
T bar
lat pulldown
rack pulls
shrugs
face pulls
various bicep curls (dumbbells, bars, machines, etc)

Legs (if squatting)
squat
stiff leg deadlifts
calf raises

Legs (not squatting)
leg press
leg extension
leg curl
calf raises

direct ab work will be thrown in whenever I feel like it

>low volume PPL
You must be neither strong nor big!

Push, Pull, Legs, Push, Pull, Rest, Rest

Push A
Heavy Bench
Heavy incline bench
Light OHP
CGBP
DB Shoulder Press
Lateral Raises
Cable OH Tri ext

Pull A
Heavy BB Row
Pull ups
Chest supported Row
Face Pulls
BB Curls
Cable Curls
Shrugs

Legs
Heavy Squat
Leg Press
Leg Curl
Leg Extension
Calf Raises

Push B
Heavy OHP
Light Bench
Incline DB press
Landmine Press
Lateral Raise
Cable Tri Pushdown
Tricep Dips

Legs 1x cause fuck huuueg legs

Forgot Pull B

Pull B
Heavy Deadlift
Chin Ups
Seated Cable Rows
Face Pulls
Preacher Curls
Hammer Curls
Shrugs

*ahem*
FUCK LEGS

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based, i wrote down a leg day but never do it

Push 1
run a mile
flat bench middle grip pyramid from 60% to 90%
flat bench close grip 2xf at 60%
incline pyramid 4 sets
flyes pyramid 5 sets
dips 3xf
tricep kick backs or over head, changes up all the time 4x12
ab work

Pull
run a mile
deadlift pyramid sets to 85% 1x5
weighted pull ups 3xf
bent over rows or cable rows always change it up
weighted chin ups 3xf
seated curls 4x12
hammer curls 4x12
ab work

Push 2
run a mile
seated dumbbell press or standing log press or standing BB press 5-7 sets pyramid to 90%
front raises 4x12
lateral raise 4x12
rear delt flyes 4x12
squeeze some biceps and triceps in
ab work

Legs
run a mile
alternate back and front squats from session to session pyramid to 85%
leg press 5x12 alternate with the same weight for calf 5x20-30
reverse lunges or leg curls 5x12
leg extensions 5x12
20 minutes easy pedaling on stationary
ab work

How often before I stall do you guys think 3x4 DL’s at 80-85% with weekly 10lb increases?

2-3 weeks

do you even know what volume is? I do 8-10 sets of bench, chins, and squats. I bench in the mid 300s and squat 500 and can do a 3pl8 chin at 200lbs. Also I dont do ppl i do u/l this is what what i do would look like in a ppl template.

Ok what do you suggest me to do for dead’s afterwards? 1x5? Isn’t that low volume if I’m only deadlifting once a week?

there are a lot of variables to this and you really havent given much info.

If you are starting at a working weight of135 then deadlift 3x a week you can got for 2-3 months before you even get close to failing.

If you are starting at 405 for your working weight then even with 3x a week you will be lucky to put on 10lbs/week for 2-3 weeks

This has worked wonders for me. PPLPPLx btw

>Push
Bench
OHP
DB incline
Side laterals (different variations)
Rope pushdowns
OH tricep extensions
>Pull
Weighted pull ups
Deadlifts
T-bar row
DB curls/Bar curl
Hammer curls
>Legs
Squats, fuck anything else.

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Okay I started last week with 315 3x4, wasn’t too hard. I’m doing 85% of 365, hoping that the extra volume will get me past this plateau.

Trying to milk as much weekly progression as possible before moving onto a 5/3/1 progression scheme where my progress will slow down.

what's the best routine in this thread

>not doing antagonist splits
>Quads/Hams + Biceps/Triceps
>Horizontal Push-Pull
>Vertical Push-Pull (with DLs)

drop back to 275x8-10 for a few weeks, and stop trying to go to fast that you end up injuring yourself

10-12 reps in total or split up in sets?
>75% 3x4?