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Thread: Looking for PPL bodybuilding routine

  1. #1
    Wannabebig Member
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    Looking for PPL bodybuilding routine

    Been lifting for 3 years now and have made a lot of gains over the years. I have always done 4/5 day splits and never done a PPL routine. Starting to grow tired of the splits I want to switch to a PPL, just looking for a good starting point from someone or if you have good examples of ones you've used before. My only condition is, I'd like to have Deadlifts on back day. Other than that I'm pretty open to anything.

    Thanks

  2. #2
    Senior Member
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    What does PPL stand for?

  3. #3
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    Push Pull Legs

  4. #4
    Become Unbreakable Mark!'s Avatar
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    "Light Weight"

    260's by May

  5. #5
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    Lol that's a pretty entertaining GIF Mark. Obviously, yes I could of done that and I did, but it's nice seeing what people on these forums have to say. I tend to trust stuff I read here more often than other places. I did like the first link on the google search though.

    I will be starting this next week going for 2x per week PPL Rest PPL. I might put a little 5/3/1 twist on it though for the compound lifts.... Do you think it will greatly hinder my recovery (CNS and Physical) to train 5/3/1 the first half of the week and 2nd half being more of a Hypertrophy 3-4 sets hitting 6-10 reps moderate weight. Obviously everyone is different, recovers different, yada yada I just want a general opinion on this. It would look like this kinda.

    monday - pull 5/3/1
    Tuesday - push 5/3/1
    wed - legs 5/3/1,
    thursday - rest
    friday - pull - 4x6-10
    saturday - push 4x6-10
    sunday - legs 4x6-10

    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press
    Seated (or Standing) Barbell Shoulder/Overhead Press: 3x8
    Incline Barbell Bench Press: 3x10
    Dumbbell Side Lateral Raise: 3x10-12
    Rope Pushdowns (circuit machine): 3x10-12
    Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
    Shrugs(circuit machine or dumbbells): 3x10-12

    Pull (Back/Biceps):

    Deadlift
    Barbell Rows: 3x6-8
    Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
    Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
    Face-pulls: 3x-10-12
    Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
    Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

    Legs (Quad/Ham/Calves):

    Barbell Squats
    Leg Press (optional if already doing above squats): 3x8-10
    Leg Extensions (circuit machine): 3x10-12
    Hamstring Curls (circuit machine): 3x10-12
    Standing Calf Raises (circuit machine): 5x10-12

  6. #6
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    2 high volume leg days and deadlifts might be a lot for recovery.

    The overall frame might work just depends if you can tolerate the volume.

  7. #7
    Tap, Rack, Bacon ncsuLuke's Avatar
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    I tried doing a six day a week routine and since I was hitting it hard it wrecked my nervous system. I never realized what that was like until I tried six days a week, I would work into it first to see how your body reacts.
    6'1", 215lbs

    Deadlift - 475, Front Squat - 320, Back Squat - 405

  8. #8
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    Thanks for the replies guys! I'm gonna hit the ground running on the 5/3/1 portion and slowly work into how much work I put into the second half of the week. Maybe just start light the second half of the week and work on form and explosiveness.

  9. #9
    Administrator chris mason's Avatar
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    Ok, so be clear, how many days per week do you wish to train?

    You want to split each into a separate training day, correct?


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  10. #10
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    Quote Originally Posted by chris mason View Post
    Ok, so be clear, how many days per week do you wish to train?

    You want to split each into a separate training day, correct?
    Shooting for 5-6 Chris, gonna lower the volume of assistance on the routine above a bit and see how it goes. If I can handle it, I will slowly work more in.

    Basically looks like this the rep/set scheme is solely for the compound movement. Assistance for those days is higher reps less sets.

    monday - pull 5/3/1 deadlift
    Tuesday - push 5/3/1 bench
    wed - legs 5/3/1, squat
    thursday - rest
    friday - pull - 4x6-10 deadlift working on form/explosiveness
    saturday - push 4x6-10 bench working on form/explosiveness
    sunday - legs 4x6-10 squat working on form/explosiveness
    Last edited by langadang; 01-10-2014 at 07:47 AM.

  11. #11
    Administrator chris mason's Avatar
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    Quote Originally Posted by langadang View Post
    Shooting for 5-6 Chris, gonna lower the volume of assistance on the routine above a bit and see how it goes. If I can handle it, I will slowly work more in.

    Basically looks like this the rep/set scheme is solely for the compound movement. Assistance for those days is higher reps less sets.

    monday - pull 5/3/1 deadlift
    Tuesday - push 5/3/1 bench
    wed - legs 5/3/1, squat
    thursday - rest
    friday - pull - 4x6-10 deadlift working on form/explosiveness
    saturday - push 4x6-10 bench working on form/explosiveness
    sunday - legs 4x6-10 squat working on form/explosiveness
    Ok, what is your training goal?


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  12. #12
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    Quote Originally Posted by chris mason View Post
    Ok, what is your training goal?
    I guess my main training goal has always just to be healthy/fit (started out that way at least), but if I had to really break it down I'd say bodybuilding is more what I lean towards. Nothing beats feeling heavy weight in your hands though, which is why I've always been a fan of having my compounds be very strength oriented hence the 5/3/1 and my assistance more hypertrophy based.

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