Is the Reddit PPL a good beginner routine? **PULL**

Is the Reddit PPL a good beginner routine?

**PULL**

Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)

3x8-12 Pulldowns OR Pullups OR chinups

3x8-12 seated cable rows OR chest supported rows

5x15-20 face pulls

4x8-12 hammer curls

4x8-12 dumbbell curls

**PUSH**

4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)

3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)

3x8-12 incline dumbbell press

3x8-12 triceps pushdowns SS 3x15-20 lateral raises

3x8-12 overhead triceps extensions SS 3x15-20 lateral raises

**LEGS**

2x5, 1x5+ squat

3x8-12 Romanian Deadlift

3x8-12 leg press

3x8-12 leg curls

5x8-12 calf raises

  1. 4 weeks ago
    Anonymous

    yes

  2. 4 weeks ago
    Ecto Fitness

    Yep, one of the best beginner routines.

    • 4 weeks ago
      Anonymous
  3. 4 weeks ago
    Anonymous

    >deadlift
    >pull

    • 4 weeks ago
      Anonymous

      ?

      • 4 weeks ago
        Anonymous

        >push the ground away
        >pull

        • 4 weeks ago
          Anonymous

          weak bait retard

  4. 4 weeks ago
    Anonymous

    >beginner
    >ppl

    • 4 weeks ago
      Ecto Fitness

      any routine with ohp and bench press in the same day is garbage.

      This routine makes no sense for DYELs or even an intermediate lifter. And experienced lifters would never touch this.

      pull and legs seem okay, other than a warning to not go too heavy on bicep curls for tendinitis.
      push needs more lower-chest and more variation of movement. I would recommend doing the a/b routine with the deadlifts/rows, in which a is flies then b is press. then you have to decide which exercise is incline or decline. just mix it up.
      tricep pushdowns SS lateral raises doesn't benefit much from SS. at end of workout, do dropsets. start with 15 reps, lower the weight and do 15 more reps and repeat until you can't do anymore reps at 10 lbs. then do it again after rest. most fun and effective way to grow delts.
      have fun

      Don’t listen to these contrarian gays. None of them actually lift. IST just hates PPL

      • 4 weeks ago
        Anonymous

        Most people here want to believe they can do full body or some minimalist split because they actually hate the gym. They also refuse to look at or even consider what pro-bodybuilders routines are just because "they use steroids so it doesn't apply to me", despite the fact that many did similar routines before steroids as well, and they try to overthink that there is such a significant difference between training on/off steroids, but none of it is based off real evidence/experience, but based off poor logic and extrapolation drawn from some studies that show something else.

        • 4 weeks ago
          Ecto Fitness

          True, most bodybuilders/fitness influencers do PPL nowadays

  5. 4 weeks ago
    Anonymous

    any routine with ohp and bench press in the same day is garbage.

    • 4 weeks ago
      Anonymous

      Weakling

      • 4 weeks ago
        Anonymous

        >why do my shoulders hurt?
        >i need to deload again
        yes, you become a weakling

  6. 4 weeks ago
    Anonymous

    This routine makes no sense for DYELs or even an intermediate lifter. And experienced lifters would never touch this.

    • 4 weeks ago
      Anonymous

      Why?

  7. 4 weeks ago
    Anonymous

    i like Arnold split more, wonder why don't more people use it
    mon: chest and back
    tue: shoulder and arm
    weds: legs and abs (for me it's cardio since i have naturally big leg)
    rest
    repeat the same routine

    • 4 weeks ago
      Anonymous

      >naturally big legs
      Your legs are small. Now go squat.

    • 4 weeks ago
      Anonymous

      >does cardio
      >skips legs with the excuse cardio = legs
      NGMI

  8. 4 weeks ago
    Anonymous

    How about you go to the gym and do the routine for 3 and see if there's some progress with the weight (Maybe you can curl 20 lbs more at the end of the routine, which means it's working).

    Most routines work, IST is just full of people who don't go to the gym. "Good" or "bad" routine, it will still take you years to look good.

  9. 4 weeks ago
    Anonymous

    pull and legs seem okay, other than a warning to not go too heavy on bicep curls for tendinitis.
    push needs more lower-chest and more variation of movement. I would recommend doing the a/b routine with the deadlifts/rows, in which a is flies then b is press. then you have to decide which exercise is incline or decline. just mix it up.
    tricep pushdowns SS lateral raises doesn't benefit much from SS. at end of workout, do dropsets. start with 15 reps, lower the weight and do 15 more reps and repeat until you can't do anymore reps at 10 lbs. then do it again after rest. most fun and effective way to grow delts.
    have fun

    • 4 weeks ago
      Anonymous

      dropsets of lateral raises or of triceps pushdowns?

      Also, re:push, you mean alternating incline dumbbell press with incline dumbbell flies and leaving the bench press/ohp as it is right?

      • 4 weeks ago
        Anonymous

        yes, dropset lateral raises
        what I meant was to try alternating flies and db bench ASWELL as inclined and declined versions of those after doing BB bench and OHP.
        just find which variations of exercises work. if you feel better doing decline flies than incline, do those

        [...]
        [...]
        [...]
        [...]
        Don’t listen to these contrarian gays. None of them actually lift. IST just hates PPL

        also lmao
        >contrarian
        >mostly approves with op's split

  10. 4 weeks ago
    Anonymous

    Yes it is a good beginner routine, however I'm not a fan of it's leg day, it is too low volume, and also assumes that you are a very quad dominant on squat + leg press, which not all people will be. I would certainly add in leg extension + an adductor exercise.

  11. 4 weeks ago
    Anonymous

    I'm new to lifting. Started with a brosplit for about 2 months and next 2 months I did reddits PPL. I enjoyed the sessions more, numbers went up and body got better looking. Then again ,from what I've read, I could do just about anything and still have results as a newbie.

  12. 4 weeks ago
    Anonymous

    Yeah, it’s what I did when I was starting out. No complaints, just don’t get injured trying to push linear progression for too. I’d say not to add weight on the compounds until you can get 6 or 7 reps on the AMRAP set.

  13. 4 weeks ago
    Anonymous

    oats are dyel

  14. 4 weeks ago
    Anonymous

    Ppl for 2,5 yrs. Gonna do my first bulk in October. Never bulked before because am an amateur boxer

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