Has anyone tried the reddit PPL? How'd you like it?

Has anyone tried the reddit PPL? How'd you like it? It seems kinda fun, especially if I just remove the accessories on leg day and make it a dedicated squat day.

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  1. 1 month ago
    Anonymous

    I go to the gym and lift the weights I feel like lifting then I go home

  2. 1 month ago
    Anonymous

    >deadlifts the day after 3x12 RDL
    good luck

    • 1 month ago
      Anonymous

      Yeah like I mentioned in OP, I'm just making legs a dedicated squat day but that would suck. But if you wanted you could make Monday the deadlift day so you get your rest day right before.

      • 1 month ago
        Anonymous

        >Monday, "Push"
        Squat
        Primary press
        Secondary press
        Tertiary press or chest/delt isolation
        Hip thrusts or knee extensions
        Tri's

        >Wednesday, "Pull" with one light press
        Deadlift
        Strict press/CGB chest or delt isolation (optional)
        Horizontal pull
        Vertical pull
        Facepulls / rear delts
        Bi's

        >Friday, Push
        Squat
        Primary press
        Secondary press
        Tertiary press or chest isolation
        Knee extensions
        Tri's

        >Saturday, "Pull"
        RDLs
        Horizontal pull
        Vertical pull
        Facepulls / rear delts
        Bi's

        • 1 month ago
          Anonymous
          • 1 month ago
            Anonymous

            that is my program

            • 1 month ago
              Anonymous

              Post physique. I have to see this madman

              • 1 month ago
                Anonymous

                most of my training age (around 2 years) was with different iterations of upper/lower, I only ventured into full body x4 a week in the past months it's a lot of fun

              • 1 month ago
                Anonymous

                What are your lifts?

              • 1 month ago
                Anonymous

                hes this one

                >Monday, "Push"
                Squat
                Primary press
                Secondary press
                Tertiary press or chest/delt isolation
                Hip thrusts or knee extensions
                Tri's

                >Wednesday, "Pull" with one light press
                Deadlift
                Strict press/CGB chest or delt isolation (optional)
                Horizontal pull
                Vertical pull
                Facepulls / rear delts
                Bi's

                >Friday, Push
                Squat
                Primary press
                Secondary press
                Tertiary press or chest isolation
                Knee extensions
                Tri's

                >Saturday, "Pull"
                RDLs
                Horizontal pull
                Vertical pull
                Facepulls / rear delts
                Bi's

                Decent phsyique looks tough

              • 1 month ago
                Anonymous

                I don't do one rep maxes so all of these are estimates from my best recent working sets;
                >Bench 270lbs
                >Squat 335lbs
                >Deadlift 465lbs
                >OHP 160lbs
                >weighted pull-up +90lbs (this one I actually did)
                BW is around 190lbs

              • 1 month ago
                Anonymous

                Solid as frick dude. If it's working more power to you

              • 1 month ago
                Anonymous

                thanks, focus is more on strength than physique so I don't mind getting a little fat

              • 1 month ago
                Anonymous

                335lbs
                465lbs
                good bench for those wonky leverages
                solid strength btw for that bodyweight

              • 1 month ago
                Anonymous

                ty and yeah I have a +3" ape index, but I think the squat is mainly from having spent a long time figuring out a consistent style / form for me. There's no inherent reason for why I should be bad at it as far as proportions or mobility goes.

              • 1 month ago
                Anonymous

                Low bar or high bar? low bar is a lot easier for higher weights. I mean We have a very similair bench mines 265, my squat is 365 and my diddly is 375. Your diddly blows mine out of the water

              • 1 month ago
                Anonymous

                I didn't learn how to low bar until a couple of months ago, before that all I did was high bar or front squats. So hopefully after a proper LP on my squat (doing a waved LP right now on that and deadlift) it will catch up. To me it's insane when people squat and deadlift similar numbers.

              • 1 month ago
                Anonymous

                >To me it's insane when people squat and deadlift similar numbers.
                its very common amongst a lot of lifters Ive worked out with, even some competitive powerlifters. Low bar will blow your squat up you will hit 405 this year. High bar is basically front bar compared to low bar

              • 1 month ago
                Anonymous

                >Low bar will blow your squat up you will hit 405 this year
                guess I have no choice now
                should I get a pair of knee sleeves?

              • 1 month ago
                Anonymous

                >should I get a pair of knee sleeves?
                yeah

        • 1 month ago
          Anonymous

          Forgot
          >hamstring curls on both pull days

  3. 1 month ago
    Anonymous

    I did similar exercises starting out, I wouldn’t recommend this for anyone who’s been lifting for a few years. Decent for initial muscle gain

    • 1 month ago
      Anonymous

      https://i.imgur.com/IkH8DH0.png

      Has anyone tried the reddit PPL? How'd you like it? It seems kinda fun, especially if I just remove the accessories on leg day and make it a dedicated squat day.

      My pull and push days are similar exercises, I do add in a dedicated arms day though. Hitting arms after compounds just isn’t the same and I refuse to be an armlet, I’ll throw some lateral shoulders in on that arm day too. Legs I do quads or hamstrings becuase I don’t want to get my legs bigger, If I do legs it’s usually strength based for quads and volume based for hammies. This routine is good just add in more arms. There’s a reason ppl produces armlets and you can immediately identify if someone has been on it too long

      • 1 month ago
        Anonymous

        Can you please post routine? I have this exact problem with reddit ppl.

        • 1 month ago
          Anonymous

          Yeah gimme 2p minute to get to my laptop, I’m in the hot tub rn

          • 1 month ago
            Anonymous

            Holy based. Take your time lad, enjoy yourself.

            • 1 month ago
              Anonymous

              I havent abandoned you anon I am making an image so you can save it

              • 1 month ago
                Anonymous

                Thanks bro, appreciate it.

              • 1 month ago
                Anonymous

                Holy based. Take your time lad, enjoy yourself.

                Can you please post routine? I have this exact problem with reddit ppl.

                Here you go lil homie, the resolution should be good. Sorry if this isnt what your asking for

              • 1 month ago
                Anonymous

                I shouldve added I do zercher squats sometimes and I highly recommend them

              • 1 month ago
                Anonymous

                Thank you so much, really appreciate the effort you put into this. Saved.

              • 1 month ago
                Anonymous

                good luck bro

              • 1 month ago
                Anonymous

                Hit 80kg for 3x12 today and 63kg OHP for 5 reps, thanks for the luck homie.

              • 1 month ago
                Anonymous

                >Hit 80kg for 3x12 today
                bench? not bad. 3x12 is moronic tho

              • 1 month ago
                Anonymous

                wat do

              • 1 month ago
                Anonymous

                do what I said, warmup to a top set then hit a topset which should be an amrap then do a backdown set that should be a dropset or superset of some sort. Both the topset and backdown should be to failure.
                failure not when it starts to hurt.

      • 1 month ago
        Anonymous

        Post body.

        • 1 month ago
          Anonymous

          sure heres an old one

  4. 1 month ago
    Anonymous

    This would be ok as a beginner imo. But you arent going to deadlift 1x5 and back squat 2x in a week with either of them approaching 315.

    • 1 month ago
      Anonymous

      Well that's not true. I did that with greyskull. Not op though and haven't done ppl

  5. 1 month ago
    Anonymous

    >RDL then deadlifts the next day

    it’s over

  6. 1 month ago
    Anonymous

    5 pound increase a week on bench, yeah this is definitely for beginners

  7. 1 month ago
    Anonymous

    Horrible. Anyone doing this will be overtrained by the 3rd week unless using baby tier weights.
    Way too much time in the gym and way too much junk volume.

    • 1 month ago
      Anonymous

      This is a beginner routine and you have to think about how mild of an intensity beginners train with. They don’t even come close to failure

      • 1 month ago
        Anonymous

        I guess in that sense it may be fine. But there's just so many better ways to go about it.

        If I could start over as a full on beginner again, I'd spend the first 3 months practicing the form of the bench, squat, deadlift, and SUMO deadlift 5 or 6 days a week with light weight, never rushing to increase weight and never looking to increase the weight anymore than enough to slightly challenge my ability to hold correct form. It would be all technique, control, coordination, and speed.

        For the actual muscle stimulation aspect, I would only do isolation work on triceps, hamstrings, glutes, lats, and core in high hypertrophy rep ranges. I'd also spam pullups and chin ups whenever I could.
        Doing this actually improves form in the compound lifts because you're filling in the weak point areas and building your base sooner rather than later. Diet would be maintenance with high protein and slight surplus if recovery starts to effect you.

        I got this idea from a powerlifter I used to know at my gym. Basically 99% of the routines you see online like the one in OP are dogshit because there's not enough detail. I'll have to publish this some time.

        • 1 month ago
          Anonymous

          >If I could start over as a full on beginner again, I'd spend the first 3 months practicing the form of the bench, squat, deadlift, and SUMO deadlift 5 or 6 days a week with light weight, never rushing to increase weight and never looking to increase the weight anymore than enough to slightly challenge my ability to hold correct form. It would be all technique, control, coordination, and speed.
          no beginner would ever do this lmao. I mean someone starting over would, but a newbie would never have the patience. Remember when we used to want the gains in 6 months to a year lmao

          • 1 month ago
            Anonymous

            That's true. It's easy to suggest it in hindsight. Harder to actually get some kid to do it.

        • 1 month ago
          Anonymous

          So it would be:

          Workout A:
          Squat - 5 x 10
          Bench - 5 x 10
          Deadlift - 5 x 10
          Practice pullups - 3 sets
          One arm tricep pushdown 4 x 12-15
          Hamstring curl 4 x 12-15

          Workout B
          Squat 5 x 10
          Bench 5 x 10
          Sumo Deadlift 5 x 10
          Practice pull ups - 3 sets
          Hanging leg raise
          Cable Row- 4 x 12-15
          45 deg back extension - 4x 12-15

          ABABABx

  8. 1 month ago
    Anonymous

    I do this but only 3-4x a week, I did it for 5-6x a week for a while and made some solid noob gains. Tho you prob should add an arm day since your muscles are pretty fatigued once you have to do 8 sets of curls. I also do incline bench and replace incline DB press with pullovers, sometimes tri dips if machines are taken.

  9. 1 month ago
    Anonymous

    I would still do
    chest/back.
    Shoulders/arms.
    Legs.
    Rest.
    I frickin hate ppl

  10. 1 month ago
    Anonymous

    Seems okay. Tweaking to my preferences I would do similar to you for leg day. I would also do 3x5 instead of 5x5 for your heavy presses.

  11. 1 month ago
    Anonymous

    I ran it for about a year as a beginner and regret wasting the time. It's entirely way too much volume for a natty. When I was new, I was trying to bro out and thought more volume = more gains but that's not true. You need to program in rest days and you also need to do less volume but higher effort workouts to get more gains. For an example, your pull day should be one heavy compound for 3 sets until failure, and then pick 4 accessories 3 sets until failure. Doing 7 exercises with some of them being 4-5 sets, 6 days a week is deep into junk volume territory.

    If you're on gear it's great. If you're natty, doing less work but with high intensity will give you much better results.

  12. 1 month ago
    Anonymous

    Ppl bros if it only takes a few days for muscle recovery why are my lifts always better after taking two or three days off?

    • 1 month ago
      Anonymous

      CNS fatigue also it depends a lot on what lift and in what thresholds, heavy deadlifts the day before can and will nuke your heavy bench session the day after even if they are not "related". Repeating curls three days later not so much.
      This is the main reason I don't like PPL, also x6 a week in the gym leaves too little time for soft tissues to recover imo

    • 1 month ago
      Anonymous

      hehe mentzer rolling in his grave rn

  13. 1 month ago
    Anonymous

    i did it when i started lifting, i think its way too much compound volume for a beginner
    liked arnold split more, and having an arm day is better

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