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Rate my 6 Day PPL split.
Unironically even Reddit PPL is better
Okay what's wrong with it? I've only been lifting for a year, so tell me.
Nothing, he is trolling you. The routine looks solid. Hitting everything properly. Don't fuck up on your diet you'll be juicy in no time
Thanks a lot bro. I tried to be thorough with my programming so I can make it.
i’m probably taking the bait, but you’re not gonna make it with this terrible programming
Ok then suggest improvements, it's why I made the thread.
doesn’t take more than two brain cells and a search engine to figure out what’s shit
I did research this and modelled it off other routines I've found and made some slight adjustments.
Would this not neglect certain muscle groups? I have the time to extra exercises cause I'm still in school, which is why I have an exercise targeting each muscle group.
Muscle.. groups? Extra time for what? Just rest if you have time.
Basically Ive split up chest, shoulders, triceps, back, biceps and legs all into their smaller groups and allocated two exercises for each part that I can do across days A and B.
E.g Flat D/B Press on Push A and Pec Flys on Push B for middle chest.
I do this so each muscle group is hit 2x per week.
bro you don’t have „muscle groups“ your just another dyel. Why don’t you get to repping a 2 plate bench first before you even worry about isolation.
My gym doesn't have a bench press. :/
find a better gym or just do push ups, cables are zoomer copium
It shows you’ve been only training for a year in your dyel routine. if you want to build muscle, pick any routine by someone who looks like he lifts, roider or not and it will be an instant improvement over the shit you just made up.
I do reddit PPL with a few tweaks. It's unironically good if you can handle the volume.
>39 sets of legs in 1 day
>78 sets of legs per week
Lmfao. Post body
No you're mistaken. The 39 sets is over the whole week across two leg days. When I have the sets written as (4/3)7 it means 4 sets for the Legs A exercise and 3 sets for Legs B exercise. You can see that I have split the exercises across an A and B column.
A little complicated for my taste but looks good anon.
add rope x failure and you're good to go
Needs the flat bench somewhere. Too much cable flying.
Not clear why you use so many different row variations. Two is plenty.
Deadlift should be on leg day.
Splits don't mean much without a progression plan. How long are you running this for?
I can only do Flat D/B press as my gym only has Smith machine. I'll remove some row variations as I wasn't sure if I needed to do many or few. And I have deadlift on Pull day as I can't do Deadlift, Squat and Leg Press on same day.
Are you doing all this barbell work smith machine? If so the most important thing for you is to get a different gym and then reformulate. A flat bench and a squat rack are worth more than the rest of the gym combined.
I can't do a worthwhile, DL squat and leg press on one day either. So ditch the leg press. First leg day, do DL and a volume squat. Second day, Squat and RDL.
Also I plan on running this for 3-6 months and progressively overloading weight. After this I'll have to find a different routine.
If you're new enough that 6 months of this split WON'T burn you out, you don't need a 6-a-day split with this much volume, you need a 4 day split with a lot of strength work.
And if you're already intermediate, you should have a more structured plan that switches focus more often.
I do my PPL's in 13 week units. 6 of high volume hypertrophy. Week 7 deload. Next 6 weeks are strength based.
Nah, roiders' routines can be utter garbage and they'll grow like a cow. Ignore all roiders who aren't mike israetel.
Even fatties have muscle groups. It's anatomy, not aesthetics.
You first, slut
No I'm using dumbbells for chest press and the rowing variations I do with a barbell I have at home. I squat using a Smith machine tho.
I will look into swapping between hypertrophy and strength splits to incorporate into my routine. Thanks for the solid advice.
You're welcome. You really do need a gym with the real shit though. That's priority one.
3-6 months lol you’re wasting your time with this shitty mindshit
Ok then suggest improvements. What can be changed to make the routine better? Volume? Exercise selection?
does this seem like a lot of volume for a natural lifter to anyone else? or do you guys lift at like 60% of 1rm lol
>natties training 6 days a week
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