Can I get a program from anons that will help me to avoid T-rex legs

Can I get a program from anons that will help me to avoid T-rex legs..
Focus on traps, shoulders, arms,forearms.
Max 1 leg day. I'll just jump rope the rest.

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THANKS FOR THE MILK, MARK

PPL

Rippetoe is actually a fat piece of shit. huh. Learn something new every day, all the more reason to ignore his stupid program

You won't go t-rex mode without roids anyways

Could I do PPL+shoulders/arms Day.
That's what I'm feelin...

t.manlet I already went t-rex mode after finishing PH3 and was disgusted by my lower body. I thought upper would catch up but I realized that would be impossible..
So I tried best to atrophy legs. Jump rope daily and no lifting. Now I'm going back w a new program..

Lats n deadlift
Traps n shoulders
Legs
Chest
Arms

Could you guys point me to some good PPL's? I'm gonna head to the sticky rn.

Squat once every two weeks.

>Could I do PPL+shoulders/arms Day.
No need for that, you get enough arm and shoulder work doing 6 day PPL alone

LEGS
Squat
Hack press
Leg extension
Leg curl
Standing / Sitting Calf Raises

PULL
Upright- / Bent-over Rows
Pull / Chin-up
Face-pull
Shrugs
Bicep Curl (w/ Variations)

PUSH
Military press
Chest press
Incline chest press
Lateral raise
Tricep Extension (w/ Variations)

Still gotta hit them calves tho. I'll play w hack squats infrequently for leg maintenance too..

I'm down. I'll just cut out one of the leg days. Add face pulls, ab roller, neck curls..
Is there need for forearm training? Why no DLs?..

THANKS FOR THE MILK, MARK

Ah fuck, forgot I modified it...
Look up the program online instead, removed DLs because squats were too much for my back already

Program name?

6 day PPL

THANKS FOR THE MILK, MARK

THANKS FOR THE MILK MARK


I need to fix my squat next leg day :

THANKS FOR THE MILK, MARK

THANKS FOR THE MILK, MARK