Seated Calf raises Pulldowns 3 X Specificity is also pretty key if you want to lift heavy weights. In the beginner stages, this stuff really isn't too important because almost any beginner will make progress doing almost anything. A linear progression based ppl program 6 day ppl split workout routines epic 13 month natural transformation quarantine home workouts with. The glute ham raises I dropset with a couple 5 lb. It's just the best split for me as I like to go to the gym almost every day but also really dislike bro splits.Box jumps This will typically have you doing 3 workouts, 2 times per week. Don't worry too much about rest times, and worry more about just getting all your sets and reps in. Pick something you think you'll have fun with: unless this shit is your job or you really want to compete seriously then just have fun in the gym and don't do something too retarded, and you'll probably stick to it better than something you hate, and go to the gym with more drive and intensity. If you feel a specific bodypart is lacking, throw in a couple of extra sets for it, ideally isolation so think along the lines of pec deck or biceps curls, not bench press or rowsso that you're not adding too much systemic stress, which could affect recovery times. This PPL spreadsheet lets you customize exercise selection and the progression rate for each lift. So basically everything here is interchangeable, except the main lifts: the squat, bench press, deadlift, overhead press, bent over row. I suspect that recovery may become an issue due to the volume, so if you are struggling to recover and feeling like shit, drop some of the volume: 3x becomes 2x, for example. If you like foam rolling, great.Īnd that's all I'm gonna say. If you can do those in your gym not in a smith machine then you can make this program work. 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.Īs long as you're in the range for your sets then you're good. Put simply, linear progression means that if you were to graph your weights, the line that you would end up drawing would be straight. Studies show that a frequency of twice per week beats one in every form, PPL is very intelligently designed in the way that you work the muscles your supposed to work in a given session, while allowing them to rest when your not. Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet As you get more advanced, you need more stimulus and more time to adapt. I based the first phase of the Super Soldier Protocol around push-pull-legs for good reason. If you're an intermediate lifter then go for it, try it out, it may work for you.
Intermediate and advanced lifters can't make linear progress like this anymore, and require some more advanced training in order to progress. But the real moneymaker from this comes in when you deload. There's enough volume and a decent enough mix of volume and strength to get you big as long as you're eating enough. The point of the AMRAP set is that it really gives you a chance to test your limits, and if you're feeling good on a specific day, you can get in a couple of extra reps. In my view, the isolation accessory movements should be kept in higher rep ranges, because joint wear and tear can creep in here, and getting a pump is fucking awesome. To do this, I'm going to borrow wisdom from a few different programs and ideas. You don't really want to be grinding too many reps, since you want to keep rep quality high. So if you worked up to a 60kg bench press before the bar slowed down at all, start at See this handy graph from Starting Strength to get a better understanding of what I mean. I have been enjoying ICF, but I would be dishonest if I said that anything other than aesthetics is my main goal right now.
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