Behind the head extensions done with barbell or DB? Days Per Week. PULL A. Deadlift 5x5. For instance, a popular training split like push, pull, legs is one that many athletes conform to. 6. What y'all think of my 6 day push/pull/leg routine. The idea is I can hit everything twice in the week and still have two days off. I prefer doing it push/pull/legs. Just don’t schedule leg day after a pull day. I've only been doing forearm work on my pull days. Program Duration 12 weeks . Things like Good Mornings, RDLs, Hip Thrusts, Reverse Hyperextension, Sissy squats, pistol squats. Tricep extension 4x8-12. 12 Phases: Power ( push/pull), Legs, Hypertrophy ( push/pull), Legs: 2. The Number One Natty Mistake. Here’s a great sample workout plan that is well structured and properly balanced; and it’s sure to give you exceptional results… Workout 1 – Push. Press J to jump to the feed. I think the biggest concern is lower back rather than shoulders, which is why I try not to do heavy bent-over rows the day before deadlift. Last updated September 2, 2020 Recommended by Lift Vault: Recommended Experience level: Beginner, Intermediate Weeks: Indefinite Periodization: Linear Periodization Powerlifting meet prep program: No Program goal: Hypertrophy, Strength Uses RPE:No Uses 1RM Percentage(%):Yes As an affiliate of various sites, … You will still see incredible results with a 5 day Push Pull Leg split. Plank, side plank, superman, hollow hold. Personally, I would run the program in the Pull, Push, Legs order. That’s six days per week. Another curl variation 4x8-12. Or, you can add a rest day whenever you feel especially fatigued post-workout. If you're doing it six days in a row then it would work out that a pull and push would be back to back anyway. 5. Time Per Workout 45-60 minutes Equipment Required. Barbell Incline Bench Press: 4 sets of 3-6 reps: 7. By using our Services or clicking I agree, you agree to our use of cookies. Use different methods and exercises on the three different weekly workouts. Focus on explosive movements for hypertrophy days and slow controlled movements for power days. I've also had to experiment a lot, and I wish I would have realized earlier the importance of extensions for the long head of the triceps, reverse curls and pinwheels for the brachiallis, mostly lateral work for shoulders, and upper chest work. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. Split. If you can recover from it, then go nuts. Just go ham on the compound lifts. I do about the same thing only a few different exercises, and more reps. Why the need to do forearms 4 times a week tho? You may want to start with this if you’re new to the concept, or new to working out in general. The original split created by old school bodybuilders worked back and biceps on the first workout day of the week, chest and triceps on the second day, and legs and shoulders on the third day. The push pull legs split is a common training set up used for bodybuilding. Friday - Push(Chest focused) Saturday - Pull Sunday - Legs - Going lighter but higher reps but with essentially the same as Wednesday. Main Goal. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique… Day 1: Push Power: Sets - Reps: 4. I like this kind of routine because its easier to keep push and pull movements proportional in my routine. 4-6 Day Per Week Upper/Lower Hypertrophy SplitThis program involves an upper/lower split, with two upper body and two lower body workouts.This program can be performed 4, 5, or 6 days per week. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. Many of the heavy compound movements are truly intense, programmed to 85%+ most weeks. About 6 Day Push Pull Legs Routines. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. There's isn't a "best" workout split. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. awesome, I just started P/P/L this week actually. Here I walk you through how to set one up, step by step. The 6-day per week push/pull/legs split is similar to the 4-day per week upper/lower split, but you divide the upper body workout into a push muscle day (chest, shoulders, and triceps) and pull muscle day (back and biceps).This allows for shorter workouts, and/or allows for more volume per session. It's 6 days a week. Weighted Chin-up 5x5. I'm a big fan of PPL. Ab and core work. Overhead Barbell Press : 4 sets of 3-6 reps: 8. I am now going to take you through one of my very own 3-day push pull legs training programs. Seems excessive. YOU SAY TO ADD WEIGHT LINEARLY, BUT HOW MUCH WEIGHT DO YOU ADD PER SESSION? But push, pull, legs comes pretty close to being a great training split for people of all experience levels. That leaves no room for versatility to meet emergencies when you can’t get to the gym. Barbell Bench Press: 4 sets of 3-6 reps: 6. Then repeat the workouts over the following days. Monday and Thursday are my off days because I have much more busy days at work those two. The 6-day split is not as convenient as the 3-day version. Looks pretty high volume. Hold each for 60s+, 4 sets. Push Pull Legs (3, 4, 5 and 6 Day Training Splits) The push pull legs routine can be split over 3, 4, 5, or 6 days a week. Weighted crunches, russian twist, deadbugs, back extensions. Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet. Update: A new spreadsheet for this program is now available. Press question mark to learn the rest of the keyboard shortcuts. The biggest thing I got out of this was realizing that the DL is really a leg workout not a back workout. Deadskullls are also a great (similar) alternative. It may seem like a lot of volume to some, but with ramping, minimal sets to failure, a caloric surplus, excellent para-workout nutrition (90g whey hydrolysate 180g dextrose/maltodextrin in 2 hour window), I've never had trouble recovering. Push/Pull/Legs 6 days/week Just wanted to get some thoughts on this split. Abs/core work. Reddit PPL Program Overview It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. I've seen my best gains on this type of routine (went from 155 to 180 at 6'3" while keeping visible abs), although always looking to hear what the big guys have to say. Here's how I break it down, if pro's want to critique or newbs want to have an example of a p/p/l 2xweek. assuming you work out 5 to 6 days a week while doing the push pull leg program . It provides a perfect balance between training volume and training frequency to help you push yourself each workout day – while giving you an adequate amount of time to rest and recover between workouts. But am considering doing more. Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet. Assuming you only work every muscle group once per week on your 5 day split, you will make less gains on that program than doing push pull legs. Training Level. Heavy OHP and light bench on push B), Barbell glute raise/bridge or stiff leg 4x8-12. For a while, that split was a popular jumping-off point for fitness newbies. Put the Squat 5x5 on both leg days. I've seen my best gains on this type of routine (went from 155 to 180 at 6'3" while keeping visible abs), although always looking to hear what the big guys have to say. Lat Pull down 4x8-12. Pro. The push/pull/legs (ppl) workout split is thought to be one of the most effective splits available for people to use. 2 – You can emphasize muscle groups and weak areas. The Push/Pull/Legs trains fewer muscle groups than the full body or upper/lower split, but allows you to increase the per-workout volume for specific muscle groups. Have you noticed increased size from 4x a week on forearm work? A Push/Pull/Legs split appeals to gym-rats looking to lift as many days as possible as well as in-season and off-season athletes because you can successfully train as little 3 times or as many as 6 times per week. David Laid’s DUP program is an intense, 6 day push pull legs (PPL) split that follows general strength and hypertrophy principles. Training 3 days a week on this sort of split will achieve better gains than those who split their body into 5 separate parts because of the extra recovery. Like most of Nippard’s exercise programs, this one is broken up into blocks. 6-Day Split. It is linked below. Block 1. 30 sets is a hard enough workout as it is, doing it without a few rest days seems like a great way to burn out. Push/Pull/Legs Planet Fitness Workout. Workout Summary. The 6-day push/pull/legs split is also useful if you’ve got several years of serious training behind you, and you’re finding it hard to put on muscle. Curl variation 4x8-12. V GRIP ROW 4x8-12. the 5 day split is often refered to as the bro split. what is your bench/squat/deadlift numbers? It requires committing to working out six days per week. I was thinking maybe Leg A day would be mainly quads focused and Leg B day hamstring focused. The 4 Main Benefits Of A Push, Pull, Legs Workout Split. While there may be some great benefits to this training method, there are also some drawbacks to look out for in order to get the most out your training. Intermediate. Might be a silly question, but what are CNG rows/pulldowns? Some supporting muscle groups (especially the back and shoulders) are … Lateral raises slow 4x8-12. I usually do pull,push,legs rest day and repeat. I feel like it gets too easy to do too much pressing when your have a seperate day for delts. I got to make some tweaks and I should be good man. A complete guide to the Push/Pull/Legs split. Your legs can handle that. Cable flies 4x-8-12. It’s a moderately straightforward preparing strategy that is useful for tenderfoots and hard gainers who can just fit a couple of instructional courses a week or those who are starting out and experience difficulty recouping from regular preparing splits. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. [please read] from a scientific point , push pull leg is better than the 5 day split. do you take a break between cycles or no? For advanced lifters, increasing your weekly training volume (which I’m defining here as the number of hard sets you do for a muscle group) is sometimes all the stimulus your muscles need to start growing again. The sequence would look something like this: That was my main concern too, any recommended exercises to add? Workout Type. A Sample Push/Pull/Legs Split Routine. Incline dumbbell press 4x8-12. It makes sense to strip things down to essentials as it forces you to think what works best for you, and what's really important. Combined with the right frequency, the push-pull-legs split is ideal for prioritizing a muscle group while putting the others in maintenance mode. One great thing about the push, pull, legs program is the emphasis on training specific muscle groups. Basic 3-Day Push Pull Legs Workout. The following is the basic routine. I've also been on a similar routine but with 4 sets for each lift--which I might change soon cuz I'm in the gym for way too long. Just wanted to get some thoughts on this split. Based off Kingbeef's "Do this routine instead of that dumb one" from T-Nation. And abs only once a week? I do 6-8 sets of compound lifts and 2/3 accessory exercises but the most important factor is nutrition if you are not eating enough you will get drained really fast being in a surplus will legit make you hit PR’s every week. It's a little easier on the shoulders if that is a problem for you. Press question mark to learn the rest of the keyboard shortcuts. Basically, you split your upper body movements into a day for pushing exercises and a day for pulling exercises, then you have a lower body day: Push Day: An upper body day for training muscles that help you push… 3. Metabolic stress based leg days are also great for throwing up. One of the most effective is the PPL split: push, pull, and legs. This workout structure, often referred to as a split, allows for recovery from a certain … And also have deadlift on the 2nd leg day followed by front squats, New comments cannot be posted and votes cannot be cast, Discussion of physical fitness/exercise goals and how they can be achieved, Press J to jump to the feed. Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. Barbell, Bodyweight, Dumbbells, … Overhead press 4x8-12. Being a tall ecto, I also feel the extra volume is beneficial especially for direct arm work. It follows a push/pull/legs workout scheme. I’ve noticed a huge difference adding in new movements to legs as I had a very similar PPL that you have now, just added in new movements and a couple more on my leg Day. Add in on leg days. The Basic Push Pull Legs Routine: Day One - Pull. Push ABench Press 3x4-8Incline DB Press 3x6-10Low-to-high Cable Flyes 3x8-12Barbell Overhead Press 3x6-10Cable Laterals 3x8-12Behind-the-head Extensions 3x6-10One-arm Overhead Extensions 3x8-12Forearm work, Pull ABent-over Row 3x4-8Chin-ups 3x6-10Seated CNG Cable Row 3x8-12Face Pulls 3x8-12Barbell Shrugs 3x8-12Pinwheel Curls 3x6-10Incline DB Curls 3x8-12Forearm work, Legs ASquats 3x4-8Romanian Deadlift 3x6-10Leg Extensions 3x8-12Lying Leg Curls 3x8-12Standing Calf Raises 3x4-8Seated Calf Raises 3x12-15Ab work, Push BIncline Barbell Press 3x4-8Flat DB Press 3x6-10Incline Cable Flyes 3x8-12DB Lateral Raises 3x6-10Machine Laterals 3x8-12Dips 3x6-10French Press 3x8-12Forearm work, Pull BPull-ups 3x4-8One-arm DB Rows 3x6-10CNG Pulldowns 3x8-12Reverse Flyes 3x8-12DB Shrugs 3x8-12Alternating DB Curls 3x6-10Reverse Preacher Curls 3x8-12Forearm work, Legs BDeadlift 3x4-8Leg Press 3x6-10Seated Leg Curls 3x8-12Machine Hack Squats 3x8-12Standing Calf Raises 3x4-8Seated Calf Raises 3x12-15Ab work, *all exercises are ramped starting at 80% of top working weight*only last set taken to failure*de-load week whenever I feel I need it (about every fourth week). The major advantage of the 6-day split is that it allows you to train each body part twice per week. Essentially, any workout split will build muscle if there's an appropriate amount of training volume. CNG = close neutral grip. I feel like I wasted a lot of time only working muscle groups once per week. Concerning the deadlift - a lot of it also depends on how you you do it. Training Split for 3-Day Routine. 6 Day Dumbbell Workout Split Overview. 4 week program 6 days per week 2x weekly squat 1x weekly bench 2x weekly deadlift 1x weekly overhead press […] Cookies help us deliver our Services. Build Muscle. As a result, you’ll train each muscle group at least twice per week. This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. You can run it one of two ways: PPLRPPL or PPLPPLR (where R denotes a rest day) depending on your schedule and preferences: it really makes no difference. Take a look at the details below. Do a push/pull split (or push+quads/pull+hamstrings) 6 days a week. I do the behind-the-head extensions lying on a bench with the E-Z bar curl. DB ROWS 4x8-12. PUSH B (The only difference between push A and push B is reverse order of bench and OHP. The biggest change I would make is moving legs in between your push pull. Push-Pull-Legs: The Best Back-to-Basics Program This has been my go-to for training split for those times when I've needed to center myself again and get "boring yet productive." This program is a push-pull legs 6-day split workouts per week. With that amount of frequency, you only need one exercise per muscle group and three total sets: two sets of moderate intensity to get ready, then one hard set. I like to do it with hips lower, knees bent, torso more upright, this helps to maximize quad involvement. You can do six straight days in the gym (legs, push, pull, repeat) followed by a rest day. I'm not sure what you mean by taking a break between cycles, but I'll take a week here and there when I only work out three times, either because I feel like I need the rest or if shit happens in life where I can't make it to the gym all 6 days. Includes a free workout routine, and you can choose from a 3-day, 4-day, 5-day and 6-day version. The two most common frequencies are the 3 and 6-day splits, and the two I generally go between myself, depending on where I’m at with my training. This workout can be performed for up to 12 weeks. Block 1 lasts 8 weeks and is meant to slowly introduce you to this style of training. PUSH A (heavy bench press and light OHP) DB press 5x5 . If doing PPL i would put 5 exersices in Heavy days and 6 on Hypertrophy Day . Agreed, and most importantly, it allows for a twice per week frequency. Another leg day could be more metabolically stress based – higher rep, lighter work. Each muscle group is trained 2-3 times per week, with weekly volumes ranging from 12 - 24 sets