Rate my 6 Day PPL split.

Rate my 6 Day PPL split.

  1. 1 week ago
    Anonymous

    Unironically even Reddit PPL is better

    • 1 week ago
      Anonymous

      Okay what's wrong with it? I've only been lifting for a year, so tell me.

      • 1 week ago
        Anonymous

        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

        • 1 week ago
          Anonymous

          Thanks a lot bro. I tried to be thorough with my programming so I can make it.

          • 1 week ago
            Anonymous

            i’m probably taking the bait, but you’re not gonna make it with this terrible programming

            • 1 week ago
              Anonymous

              Ok then suggest improvements, it's why I made the thread.

              • 1 week ago
                Anonymous

                doesn’t take more than two brain cells and a search engine to figure out what’s shit

              • 1 week ago
                Anonymous

                I did research this and modelled it off other routines I've found and made some slight adjustments.

              • 1 week ago
                Anonymous

                Chest:
                OHP
                Bench
                Dips

                Back:
                Pull ups
                Pendle row
                Dead

                Legs:
                Squat
                Good morning
                Lunges

              • 1 week ago
                Anonymous

                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.

              • 1 week ago
                Anonymous

                Muscle.. groups? Extra time for what? Just rest if you have time.

              • 1 week ago
                Anonymous

                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.

              • 1 week ago
                Anonymous

                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.

              • 1 week ago
                Anonymous

                My gym doesn't have a bench press. :/

              • 1 week ago
                Anonymous

                find a better gym or just do push ups, cables are zoomer copium

      • 1 week ago
        Anonymous

        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.

    • 1 week ago
      Anonymous

      I do reddit PPL with a few tweaks. It's unironically good if you can handle the volume.

  2. 1 week ago
    Anonymous

    >39 sets of legs in 1 day
    >78 sets of legs per week
    Lmfao. Post body

    • 1 week ago
      Anonymous

      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.

  3. 1 week ago
    Anonymous

    A little complicated for my taste but looks good anon.

  4. 1 week ago
    Anonymous

    add rope x failure and you're good to go

  5. 1 week ago
    Anonymous

    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?

    • 1 week ago
      Anonymous

      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.

      • 1 week ago
        Anonymous

        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.

        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.

        Nah, roiders' routines can be utter garbage and they'll grow like a cow. Ignore all roiders who aren't mike israetel.

        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.

        Even fatties have muscle groups. It's anatomy, not aesthetics.

        • 1 week ago
          Anonymous

          post body

          • 1 week ago
            Anonymous

            You first, slut

        • 1 week ago
          Anonymous

          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.

          • 1 week ago
            Anonymous

            You're welcome. You really do need a gym with the real shit though. That's priority one.

    • 1 week ago
      Anonymous

      Also I plan on running this for 3-6 months and progressively overloading weight. After this I'll have to find a different routine.

      • 1 week ago
        Anonymous

        3-6 months lol you’re wasting your time with this shitty mindshit

        • 1 week ago
          Anonymous

          Ok then suggest improvements. What can be changed to make the routine better? Volume? Exercise selection?

  6. 1 week ago
    Anonymous

    Holy autism

  7. 1 week ago
    Anonymous

    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

    • 1 week ago
      Anonymous

      Post routine

  8. 1 week ago
    Anonymous

    >natties training 6 days a week
    LMAOOOO

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