Share your weekly split with me Jow Forums

Worth it, but not optimal
Upper, Lower, Rest, Whole Body may be your ticket.

Day A
Pullups
Dips
Handstand push-ups

Day B
Chinups
Diamond push-ups
Hanging legs raises

AxBxAxB and so on

Mirin that hamstring mobility. How do?

>brosplit
>chest day
>walk into gym all benches and racks taken
>approach guy bench pressing
>lip sync "how many have you got left"
>he stops, takes out ear phones and says "if i was you i'd start with some cardio no disrespect"
>go and do cardio

Day 1
OHP 5x5
Incline dumbell bench 5x5
Dips 3x10-12
Shoulder flies 4x12
Tricep pushdowns 3x12
Tricep overhead cable extensions 3x12

Day 2
50 pullups spaced out with 8 reps, will increase the amount to 60-70 pullups
Rows 4x8
Neutral grip pulldowns 3x10-12
Bicep curls 4x12 with curved bar
Seated dumbell bicep curls 4x12

Attached: 1556596157093.jpg (618x481, 52K)

either of you share your PPL routines? and how often are you meant to train/week on PPL?

I’ve been following 531 variations for almost a year now. The progress is steady, so I’m pretty pleased. Just finished a three day full body split called 1000% awesome and am starting coffinworm. It’s a four day full body split with one strength and one hypertrophy-ish session for each big lift a week (2x squat/bench, deadlift/press)

Used to do 4 days bodypart split for the first 3 months

Yesterday i've started doing Greyskull LP
Fucking wish i did gslp from the begining

Day A
Bench
Barbell row
Incline dumbbell bench
Lat. Pulldowns/Pull ups
Dips
Some meme shit every once in a while

Day B
Back squat
Front squat
Dumbbell press seated/standing
Bicep curls and tricep pushdowns
Dumbbell lat. Raise
Facepulls

Working so far, am seeing progress. I'll hop on some program once constant progress/noob gains stall out

Day 1: Chest/triceps

Day 2: shoulders/biceps

Day 3: Back

Repeat those every PM and also do abs/cardio and a bit of lower back every weekday morning. Rest days are when I have to do shit with my family and can’t make it to gym (usually about 1 or 2 of the PM routines a week)

Push-Legs, Pull-Abs
It works because each muscle group is worked 3 times a week and the workouts are short

>chicken leg program

About to head to the gym now to do legs. I hate doing split squats but fuck do the make my legs juicy.
PPLPPLx

Push
OHP 3x8
Bench 3x8
DB Bench 3x12 / Inc Bench 3x12
Flies 3x12 / Lat Raise 3x12
Lying Tricep Extension 3x12
Weighted Dips 3x12

Pull
Deadlift 1x8
Pendlay Row 3x8
Facepull 5x15
Shrug 3x12 / Lat Pulldowns 3x12
Incline Curls 3x12
Weighted Chinup 3x12

Legs
Squats 3x8
Romanian Deadlift 3x12
Bulgarian Split Squats 3x12
Calf Raises 5x15
Hanging Leg Raises 3x12
Weighted Decline Situps 3x12

Same, I also do two weeks dedicated to strength workouts then two weeks for volume and intensity .

I feel right now that I’m working my legs enough from the cardio - my leg muscles are sore every day after running. Once this stops I’ll probably start doing some leg stuff on my “back” day

Doing SL5x5 now.

I like it so far, but I don't know what I will do next, once I start plateauing

A day:
Bench press
Back squat
Pulll ups
Hamstring curls
OHP
Facepulls
Drag curls

B day:
Dead lift
Incline bench press
Bulgarian split squat
Bent over row
DB lateral raises
DB kickbacks
Chest cable flys Low to high

Every other day with cardio and misc work on sundays

Monday: Squat
Wednesday: Bench
Friday: Deadlift

All you need you pretentious bastards. I cringe really hard when I read these walls of texts. Fucking autistic zoomers

99% top bodybuilders do a 5 day split, u fags still fail for ppl, just lol at u scrubs

>Pendlay Row
my nigga

then do PPLXULX, you flaming homo

EveryDay yeee
Everyday wooah
I'M NUCLEAR

top bbers roid so bodypart split works for them

I do the reg parks beginner routine, with the cooper test as a warmup.

PPL six days a week on a cut. It's fine the first four days but the last two are brutal.

High frequency is important for natties

PPL is 6 days a week, it's a good way to keep each individual workout short while getting good volume and hitting each group twice a week, especially for the upper body.

yikes cringe

bench/row
legs
OHP/pullups
rest
repeat
accesories added as desired

PPL except I do only shoulders and chest on push days and do triceps along with biceps on pull day (so basically back + arms)

Push:
Incline bench
DB incline
Incline flyes
some chest machine
BTN press
front raises
lateral raises
rear delt flies

Pull
BB rows
lat pulldown
seated cable rows
chest supported rows
hyperextensions
machine curl
triceps cable pushdowns
hammer curls
concentration curls
overhead triceps extensions

Legs
Wide stance squats
Romanian DL
Close stance leg press
lying leg curls
leg extension
seating leg curls
calf raises

As for sets, I pretty much do everything in cluster sets. I find it makes the workout super fucking intense and I save a lot of time.

9km jog
weighted pull ups
20km bike
one arm pull ups
20km bike
weighted pull ups
20km bike

rest
rest
rest
rest
rest
rest
rest

he's right brochacho

wrong

wrong

wrong

Wrong

3x full body and playing rugby once or week. Besides the weight trainig i ride my bike every day for cardio probably around 15km each day. Probably some bouldering for fun at the weekends. I dont care too much about my eating habits so never really ripped.

who is this semen demon?

>*BRRRAAAAAPPPP*

Full body DUP 3x a week

A
Squat 4x3
OHP 4x6-8 SS w/ Chin-ups 4x12
DB Bench 4x8-12
Curls & Abs

B
OHP 5x3 +AMRAP@75% SS w/ chin-ups 6x12
Squat 4x6
LTE 4x8-12
GHR 3x12

C
Deadlift 1x3 + 2x3 90%
Bench 3x3 + 2x6-8 75%
Front squat 5x3
Lateral raises 4x8-12
Curls + Abs

Great strength gains so far, have been able to progress linearly for about a month now on everything with no stalls. Have been gaining about a pound a week as well, however no drastic changes in the mirror yet.

Forgot to add DB rows, I superset them with bench on C 5x8-10.

Holy volume Batman

explain

Yeah lol I can feel it. Volume is king though. It’s forcing me to stay on top of my diet and sleep which is good, but eventually when it gets to be too much I’m just going to periodize it.

PPL is a 6 day program that uses the extra trainin sessions to split up your volume and maximize recovrry vs intensity+volume

Attached: 1560249918097.png+.png (683x298, 60K)

my program is similair but i do landmine pushes and seal rows isntead of pendlay to minimize lower back strain

Monday:
70% 1rm bench 5x5
70% 1rm squat 5x5
4x8 Seated row
4x8 Lat pulldown
5x5 Weighted dips

Wednesday:
60% 1rm bench 5x5
4x8 reverse hyper
4x8 leg extenstion
4x8 hamstring curl
4x8 hip adduction/abduction

Thursday:
Work up to 5 singles at 87-90% 1rm squat
5x5 @ 60% 1rm squat
4x8 seated dumbell shoulder press
4x8 dumbell shrugs
4x8 reverse hyper

Friday:
Work up to 5 singles at 87-90% 1rm bench
5x5 @ 60% 1rm bench
4x8 seated row
4x8 leg extention
4x8 hamstring curl

Saturday:
5x5 front squat 75-80% 1rm
Work up to 5-10 singles at 87-90% 1rm deadlift
5x5 at 70% 1rm deadlift
4x8 seated dumbell shoulder press
4x8 lat pulldown

Been on this the last 5 weeks. Going another 3. Very positive results. I love working up to heavy singles.

Attached: 20190914_124545.jpg (2344x2006, 2.37M)

That doesn't seem like a lot of volume for 3d/w.

Yeah until you plateau and actually need accessories to advance.

Your comment really shows how much of a novice you are. But i bet youre enjoying all sorts of noob gains.

>triceps cable pushdowns
>on a push day
youre basically a retard and your split has way too many exercises. cut 1/2 of them and increase volume and intenisty.

Nice. My muscles can handle a lot of volume these days but my boomer back goes to Snap City every time I squat or deadlift. I think I'm going to have to resort to a PPL cope program with leg press + iso machines + back ext for L. Today's workout will be:
>1x5 bench (5x5 ascending by 10% per set)
>4x8 incline
>3x10-12 flyes, rope pushdowns, and lateral raises
>2x15 dips

I can do something like that every 48 hrs. But 1x5x3pl8 squat has me crippled for days. No more spine abuse, I wanna be like Dorian not Ronnie when I'm a double boomer

Could you upload those jeff books somewhere?

nope but theyre pretty good,. that said his youtube PPL videos share pretty much 100% of the program and once you understand the basics of ramping up volume to a peak then increase intensity and drop volume then ramp up volume again you get the entire format of the program.

also he likes doing 4x8 deadlifts on squat days. shit is to me way too brutal. i dont like doing DLs in the hypertrophy range personally

bruh are you serious lol

go by feelxevery damn day

search them on 7chan

>how to be dyel 101

Due to my schedule, LPPxxFx

i do get asked if i lift outside the gym

Yeah, in surprise and disbelief after you mention that you go to the gym

Push/Pull 4-5 days a week depending on my schedule. Squats every Push day, alternate between diddlies and rows/RDLs every Pull day. I fucking love it.

In the future, you can flex on him linguistically by correcting his wrong usage of the subjunctive. "If I were you..." is correct

is squat and dead all you need for legs? what about calves?

That's a fair point but I'm still DYEL so not concerned with calves just yet.

If youre squatting to depth and pulling conventional then youll get calf work for sure. Just slow over time.

Ive found the best calf work is rucking. So if youre a calflet, work rucking into your schedule and dont be a pussy about it. At least a 45lb pack and keep 15min/mile minimums.

Full body every other day.

its all about how many quality reps you get in kid

imagine the smell

Attached: the toilet on that thing.jpg (720x540, 60K)

I don't do a "split" cause I'm not a faggot

now you

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sauce
PLEASE

There are two more tables associated with this. Basically, its a periodized oly program I'm modifying to hit the big 3 more frequently, same rep ranges and max% as the original, though.

Attached: Soviet Table 3.png (1000x1296, 34K)

What the fuck is this
What happened to lift heavy, eat healthy and rest plenty?

What do you mean? I still eat well and sleep plenty lol

thursday: shoulders
friday: back
saturday: chest
sunday: arms

no legs
calves and abs when I feel like it

Attached: eeee-1.jpg (1018x1293, 405K)

lmao

Push:

Bench press 5x5
OHP 5x5
Incline Bench 5x5
DB Flies 3x15
Tricep Pushdowns 3x12 SS Lat Raise 3x15
Skull Crushers 3x12 SS Lat Raises 3x15

Pull:

Deadlift 5x1
BB Row 5x5
Band Assisted Pullups 3xFailure
DB Rows 3x10
Lat Pulldowns 3x12
Straight Arm Pulldowns 3x12
BB Shrugs 3x15
Curls 3x12
Hammer Curls 3x12
Wrist Curls 3x12

Legs:

Squat 3x5
Romanian Deadlift 3x8
Leg Press 3x12
Leg Extension 3x12
Leg Curls 3x12
Calf Raises 3x15

PPLPPLx

Been running this for about about a month and a half and have noticed some chest and arm gains, and some decent strength gains. Gonna do this until my noob gains run out.

Ngmi

Monday> arms
Tuesday> arms
Wednesday> arms
Thursday > chest
Friday> guido pump
Saturday> Full body
Sunday> lord’s day

Attached: D06A707F-D0A3-4FC0-B286-2D6B0F9038C3.png (700x655, 248K)

how would you even work on upper lower? move arms to lower?

Mon
Power clean, DL, chins

Wed
OH Press, curl, sled push

Fri
Bench, weighted chins or rows, sled push

Sat
Squat, DB OH press

For cardio I ride a bike to/from work and occasional sports. I also do frequent easy sets of push ups and chins throughout the day.

>some roided retarded does a retarded split
>thinks his body implies anything
ok dude

Imagine being this much of a fag, just squat lad

anyone has 4 day routine with guy in pic? it was squat+bench and ohp+deadlift.

>thinks this is achievable only with steroids
you are never going to make it

Post body, fag

Monday: coom
Tuesday: coom
Wednesday: rest day (also coom)
Thursday: coom
Friday: coom
Saturday: cardio (coom)
Sunday: edge for three hours and then coom

Attached: 1567519262741.png (390x348, 125K)

Dude, you got to make sure you're not overcooming, that's a lot of load.

only one coom a day?

COOOOOOM OOOOOOON