The workout sessions are divided by the type of motion used to perform exercises, into three categories: Push workouts consist of upper body … SUPASET). They're not so neatly interchangeable. Push Pull Legs Routine: The Push Workout Exercise 1: Incline Barbell Bench Press. I'm on PHUL at the moment but if I was to transition to 6-day it would be very similar to this I think. Specificity is also pretty key if you want to lift heavy weights. If you can do those in your gym (not in a smith machine) then you can make this program work. The more advanced you get as a lifter, the more you should be realising what things are beneficial for you, and figuring out what works for you, because everyone is a bit different. Either more reps or add more weight. PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. Notice how each day starts with a compound lift (or many) to prime the muscles for accessory work in a hypertrophy rep range. Since this is intended as a beginner program, you probably should add a word or two on warmup sets for your main lifts. Progression of accessories should be done as so: when you can hit 3 sets of 12 with good form, add weight. The lifts that follow are accessory lifts, designed to build muscle, balance out weakpoints and improve your strength in the main lifts. With the 4-day PPL routine, you train for two days, take a day off, train for two days, then take the weekend off. The more time you spend in the lower rep ranges, the better you're going to be in those rep ranges, so if you want to lift heavy weights then feel free to alter the compound movement accessories (so your presses, your pulldowns or rows, your romanian deadlifts or your leg presses) to be in the lower rep ranges. Then afterwards you will follow up with higher repetition exercises, that are more 'bodybuilding' based. Weighted crunches, russian twist, deadbugs, back extensions. Take 10% off your working weights (so a 100kg squat would go back down to 90kg), and work back up. The PPL Split. It's probably better if I do this routine to get used to the movements etc rather than going balls out on a PPL routine for a couple of weeks and quitting because I fail so badly. I made a google spreadsheet for the program, here's the link to the template if anyone else wants to use it. You mind sharing before/after pictures if you got them? Reddit PPL Program Overview It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. Been running it about 2 months and love it. Report Save. This is most important for every exercise that is 5x5, I try to increase 5kg weekly for squats and deadlifts and 2.5kg for bench, overhead press, weigthed chin ups and barbell rows. In the first week, the chest, shoulders and triceps are hit twice, while everything else is worked once. Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet. My work out routine, The Reddit PPL. Just don’t schedule leg day after a pull day. So if you worked up to a 60kg bench press before the bar slowed down at all, start at 57.5kg. P/P/L/rest/P/P/L during a week).. You could. I love the look of that routine. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days. I suggest the Reddit PPL routine HERE. How far can this program take you if you upped the weights and moved more sets to 3x5-8 (instead of 3x8-12)? PPL routines are so efficient because the movements you’re doing provide maximum overlap within the muscle groups you’re working that day. I actually did decide to start with 5x5 instead. This is a beginner routine, for beginners. There are a number of programs based on a pull push legs (commonly abbreviated PPL) split. **Remember, this is just the basic 3-day routine so that you have an idea of what the program looks like. Heavy OHP and light bench on push B), LEGS B (Another fun leg day! 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. Progressing your main lifts will also have carryover effects to your other lifts as well: if you can bench press 300lbs, you can sure as hell bet that you're not gonna be incline dumbbell pressing 20lbs. Personally, I would run the program in the Pull, Push, Legs order. Both. The main lifts are just the first exercises of the day, and these are always going to be done heavier than the other lifts of that day. HOW DO I KEEP TRACK OF THIS? Ppl Workout Routine Reddit. Thanks dude, I added your spreadsheet to the OP. Ab and core work. I feel like I would die doing this on my current cut. Each exercise group is performed twice per week (e.g. One for pushing muscles, one for pulling muscles, and one for leg muscles. A PPL routine has three days. You should push the weights up and continue progressing as long as your form is acceptable. PULL B (barbell rows instead of deadlifts (gotta give legs time to recover) and bodyweight pull ups instead of weighted chin ups), PUSH B (The only difference between push A and push B is reverse order of bench and OHP. Nobody got big benching 1 plate regardless of how good their form is. And who do you really think is gonna be bigger: the version of you who can bench 200lbs, or the version of you who can bench 300lbs? I know this sounds stupid, but it makes sense. This looks like a great routine and I have been wanting to shift to PPL. here is spreadsheet created by /u/Mobius000. If it is relevant, I am also currently cutting while doing ICF, although I have been able to maintain 5x5 without too much trouble. I've been doing the 6 day PPL for a few weeks but thinking about dropping a leg day in favour of 2h of football (the 'soccer' kind) … You're probably not gonna get too different results vs ICF really. I usually just end up using the calf press machine because I feel it more, but want to incorporate the standing calf raises. If you can only run it once per week then I would recommend something like Greyskull LP, Stronglifts 5x5 or Starting Strength instead for increased frequency.