There seems to be a lot of sets with a lot of reps at a high % of your 1RM, especially for the T1 movement. If you reach strength failure, it is time to deload and start from there. Reddit PPL Program Overview Deadlift 1x per week Bench Press 2x per week Squat 2x per week Barbell row 1x per week You can see what I mean about the Reddit routines always lacking something by looking at this analysis of the popular reddit strength program Ivysaur's 4-4-8. When you reach strength failure it doesn’t mean that you reached your absolute limit. Triceps. Sure I won't be able to pull as much, but gotta make sure to hit all three lifts. AMRAP will also increase your training volume. In short I can't keep up with linear progression anymore while losing weight. I started this programme like a month ago after PPL and while it hasn't been long enough to really judge it yet it seems great and I've already made noticeably more progress than I was on PPL. The main lifts for pull-type exercises are deadlifts and barbell rows. 11.2 How is a PPL routine structured? For the main lifts, do all sets with 5 reps except the last set. Push - this can just be thought of as moving things away from your body (think of a bench press) Pull - this can be thought of as moving things towards your body (think of a row) Legs - I'm not going to bother with an explanation here Hey there! Looks like from the comments you are getting I gotta check out this nSuns program, Haha awesome! Isn’t it obvious that you will grow your biceps faster with 40-pound dumbbell curls than doing 10-pound dumbbell curls? The push pull legs routine can be split over 3, 4, 5, or 6 days a week. I'd love something with tons of compounds to help my leg strength because I think I've still got a bit of noob gains in my quads lmao, I'm a technology moron can you link the program please? 12.1 Related Posts For some more options, you can also have a look over… Romanian deadlifts, leg press, leg curls and calf raises shall be performed as accessory work on legs day. The workout and rest day order can be altered as per convenience. ), 4×5, 1×5+ (Perform either one of these lifts as main and accessory alternatively. I usually do pull,push,legs rest day and repeat. While there is nothing wrong in having any type of fitness goal but expecting to get a significant outcome from exercising without a proper plan is unwise. Press question mark to learn the rest of the keyboard shortcuts. is a participant in the Amazon Services LLC Associates Program, an affiliate advertising program designed to provide a means for sites to earn advertising fees by advertising and linking to You hit the gym to stay fit, lose weight or to build strength and muscles. This is a high frequency, high volume, linear progression program designed for the beginners. My first week on it, did squats / sumo DL today. I've been following the Reddit PPL beginner program with a few changes for about 2 years and I don't plan on switching programs yet. Same with squats and DLs. This allows for high frequency training while still allowing time for muscles to recover from the previous workout. Yeah, as others have said nSuns 5/3/1 is great; that first DL/Front Squat day will fucking ruin you :). For a PPL routine, you split your muscles into three groups and train each group on its own day. You can read one athlete’s experience with this program on Reddit.There’s a video review below too. The creator has also included graphs for the main lifts to get a better perspective of the progress. You can record the number of sets you could finish in the AMRAP set. For the bench press, overhead press and barbell rows you perform 4 sets of five reps each and fifth set will be the AMRAP one. You can spread out the workouts through the week in PPLRPPL or PPLPPLR sequence, where R stands for a rest day. The real workout routine I want you to do is Jason’s 6-Day Push Pull Legs Workout down below this 3-day routine. Follow the process for each exercise.On each workout, you progress by 2.5 to 5 pounds to squats, bench, overhead press and rows and 5 to 10 pounds to deadlifts. 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. Best Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding , noncompetitive bodybuilding , diets for the natural lifters, exercise routines and more! **Remember, this is just the basic 3-day routine so that you have an idea of what the program looks like. The Basics and Benefits of PPL Routines.