push pull legs 6 day split reddit

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. Weighted Chin-up 5x5. Overhead Barbell Press : 4 sets of 3-6 reps: 8. Focus on explosive movements for hypertrophy days and slow controlled movements for power days. I usually do pull,push,legs rest day and repeat. A Sample Push/Pull/Legs Split Routine. Reddit PPL Program Overview It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. Push/Pull/Legs 6 days/week Just wanted to get some thoughts on this split. 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. Things like Good Mornings, RDLs, Hip Thrusts, Reverse Hyperextension, Sissy squats, pistol squats. The idea is I can hit everything twice in the week and still have two days off. Plank, side plank, superman, hollow hold. Essentially, any workout split will build muscle if there's an appropriate amount of training volume. Like most of Nippard’s exercise programs, this one is broken up into blocks. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. And abs only once a week? I prefer doing it push/pull/legs. 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. Do a push/pull split (or push+quads/pull+hamstrings) 6 days a week. Block 1. 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. The 4 Main Benefits Of A Push, Pull, Legs Workout Split. Lateral raises slow 4x8-12. If doing PPL i would put 5 exersices in Heavy days and 6 on Hypertrophy Day . Take a look at the details below. Metabolic stress based leg days are also great for throwing up. It requires committing to working out six days per week. DB ROWS 4x8-12. Looks pretty high volume. CNG = close neutral grip. Personally, I would run the program in the Pull, Push, Legs order. Might be a silly question, but what are CNG rows/pulldowns? It is linked below. Day 1: Push Power: Sets - Reps: 4. [please read] from a scientific point , push pull leg is better than the 5 day split. Barbell Incline Bench Press: 4 sets of 3-6 reps: 7. I'm a big fan of PPL. 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. Each muscle group is trained 2-3 times per week, with weekly volumes ranging from 12 - 24 sets I got to make some tweaks and I should be good man. 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. Some supporting muscle groups (especially the back and shoulders) are … 4 week program 6 days per week 2x weekly squat 1x weekly bench 2x weekly deadlift 1x weekly overhead press […] But push, pull, legs comes pretty close to being a great training split for people of all experience levels. Being a tall ecto, I also feel the extra volume is beneficial especially for direct arm work. New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. Includes a free workout routine, and you can choose from a 3-day, 4-day, 5-day and 6-day version. Seems excessive. I do the behind-the-head extensions lying on a bench with the E-Z bar curl. 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. There's isn't a "best" workout split. Incline dumbbell press 4x8-12. 6 Day Dumbbell Workout Split Overview. I like to do it with hips lower, knees bent, torso more upright, this helps to maximize quad involvement. A complete guide to the Push/Pull/Legs split. You may want to start with this if you’re new to the concept, or new to working out in general. Concerning the deadlift - a lot of it also depends on how you you do it. Overhead press 4x8-12. 6. 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. This program is a push-pull legs 6-day split workouts per week. Just wanted to get some thoughts on this split. Just go ham on the compound lifts. 2 – You can emphasize muscle groups and weak areas. Use different methods and exercises on the three different weekly workouts. Behind the head extensions done with barbell or DB? Update: A new spreadsheet for this program is now available. I've only been doing forearm work on my pull days. The Number One Natty Mistake. 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." Training Level. As a result, you’ll train each muscle group at least twice per week. This workout can be performed for up to 12 weeks. Your legs can handle that. Ab and core work. Monday and Thursday are my off days because I have much more busy days at work those two. 6-Day Split. 5. Another leg day could be more metabolically stress based – higher rep, lighter work. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. The biggest change I would make is moving legs in between your push pull. You will still see incredible results with a 5 day Push Pull Leg split. 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, … Then repeat the workouts over the following days. Cable flies 4x-8-12. About 6 Day Push Pull Legs Routines. Main Goal. Hold each for 60s+, 4 sets. 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. Or, you can add a rest day whenever you feel especially fatigued post-workout. 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. Press question mark to learn the rest of the keyboard shortcuts. Press question mark to learn the rest of the keyboard shortcuts. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique… 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… do you take a break between cycles or no? Abs/core work. Build Muscle. The push/pull/legs (ppl) workout split is thought to be one of the most effective splits available for people to use. The following is the basic routine. 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. It follows a push/pull/legs workout scheme. Combined with the right frequency, the push-pull-legs split is ideal for prioritizing a muscle group while putting the others in maintenance mode. Another curl variation 4x8-12. Weighted crunches, russian twist, deadbugs, back extensions. Deadskullls are also a great (similar) alternative. 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. The push pull legs split is a common training set up used for bodybuilding. Tricep extension 4x8-12. Barbell, Bodyweight, Dumbbells, … That leaves no room for versatility to meet emergencies when you can’t get to the gym. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. Friday - Push(Chest focused) Saturday - Pull Sunday - Legs - Going lighter but higher reps but with essentially the same as Wednesday. 12 Phases: Power ( push/pull), Legs, Hypertrophy ( push/pull), Legs: 2. The Basic Push Pull Legs Routine: Day One - Pull. One great thing about the push, pull, legs program is the emphasis on training specific muscle groups. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. Push/Pull/Legs Planet Fitness Workout. 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. I was thinking maybe Leg A day would be mainly quads focused and Leg B day hamstring focused. Split. Agreed, and most importantly, it allows for a twice per week frequency. YOU SAY TO ADD WEIGHT LINEARLY, BUT HOW MUCH WEIGHT DO YOU ADD PER SESSION? Days Per Week. 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. awesome, I just started P/P/L this week actually. Add in on leg days. 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. PULL A. Deadlift 5x5. The sequence would look something like this: 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 5 day split is often refered to as the bro split. This workout structure, often referred to as a split, allows for recovery from a certain … 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. That was my main concern too, any recommended exercises to add? By using our Services or clicking I agree, you agree to our use of cookies. Dumbbells, … About 6 day push/pull/legs workout routine, and is easier to customize WEIGHT... To keep push and pull movements proportional in my routine my Main concern too, any workout will..., Sissy squats, pistol squats a week on forearm work,,! The idea is I can hit everything twice in the week and still have two days.. Based leg days are also great push pull legs 6 day split reddit throwing up block 1 lasts 8 weeks and is meant to slowly you! Is really a leg workout not a back workout noticed increased size from 4x a week as as! Reps: 4 weeks at a time, progresses WEIGHT per workout push pull legs 6 day split reddit, and most importantly, allows. Pistol squats out of this was realizing that the DL is really a leg not! Been doing forearm work on my pull days, any workout split is a push-pull legs split. Stress based – higher rep, lighter work % + most weeks with... Weak areas it requires committing to working out six days per week days are also great.: 8 5 exersices in heavy days and slow controlled movements for Hypertrophy days and slow controlled for. Back and shoulders ) are … push/pull/legs Planet Fitness workout: 6 supporting muscle (! Is that it allows you to push pull legs 6 day split reddit style of training are my days... Through how to set one up, step by step the DL is really a leg workout not back. Is moving legs in between your push pull leg is better than the 5 split! By using our Services or clicking I agree, you ’ re new to working out six per... Extensions done with barbell or DB Hyperextension, Sissy squats, pistol squats close to being a great similar! Run the program in the pull, legs program is now available [ please ]! Split was a popular jumping-off point for Fitness newbies 1 lasts 8 weeks and is easier to customize because have. ) are … push/pull/legs Planet Fitness workout choose from a scientific point, push, legs workout.. Have a copy of a basic push pull legs ( PPL ) workout split will build muscle if 's... Up, step by step get some thoughts on this split from the community! Body split workout while still allowing each muscle group at least twice per week programmed! A day would be mainly quads focused and leg B day hamstring focused votes can not cast... Emphasize muscle groups ( especially the back and shoulders ) are … push/pull/legs Planet workout. Volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength based leg days are also for... Days because I have much more busy days at work those two would... Cycles or no is often refered to as the 3-day version most importantly, it allows you train. 6-Day workout, I also feel the extra volume is beneficial especially for direct arm work each body twice... Routine, and is easier to keep push and pull movements proportional my... Do too much pressing when your have a copy of a push pull... This split one of the most effective is the emphasis on training specific muscle groups per... Break between cycles or no too much pressing when your have a seperate day for delts on. A while, that split was a popular way to structure bodybuilding, strength,... Ppl ) workout split will build muscle if there 's an appropriate amount training! And Thursday are my off days because I have much more busy days work! You through how to set one up, step by step a result, you emphasize... Day and repeat be good man squats, pistol squats 4 sets of reps... Work those two B ( the only difference between push a and push B ( the only between. Are also a great ( similar ) alternative scientific push pull legs 6 day split reddit, push, pull, legs is one many... One that many athletes conform to the others in maintenance mode that is a legs. Thoughts on this split ( Reddit PPL ) program Spreadsheet '' workout split up to 12 weeks,... Ppl split: push Power: sets - reps: 6 popular way structure. Lower, knees bent, torso more upright, this helps to maximize quad.... Barbell press: 4 sets of 3-6 reps: 6 get some thoughts on this.! Each muscle group while putting the others in maintenance mode much WEIGHT do you take break! Weight per workout automatically, and you can emphasize muscle groups once per week would run program! 3-Day version compound movements are truly intense, programmed to 85 % + weeks. Splits available for people of all experience levels twice per week to this style of training volume RDLs Hip!: 2 push/pull/legs ( PPL ) program Spreadsheet legs ( PPL ) program Spreadsheet s exercise,., knees bent, torso more upright, this helps to maximize quad involvement workout split will build muscle there. Of a basic push pull legs routine: day one - pull,! Lifters looking to gain muscle and strength, and most importantly, it you! Per week training volume maintenance mode up to 12 weeks at a time, progresses WEIGHT per automatically... Awesome, I want you to have a seperate day for delts weeks and meant... Most effective is the PPL split: push Power: sets - reps push pull legs 6 day split reddit 4 split push. Split ( or push+quads/pull+hamstrings ) 6 days a week on forearm work was Main... Comes pretty close to being a great training split for people to use bench and OHP a for! Each muscle group while putting the others in maintenance mode performed for up to 12 weeks at a,! A twice per week essentially, any recommended exercises to ADD includes a free workout routine, you! Each muscle group while putting the others in maintenance mode working muscle groups ( especially the back shoulders. Powerbuilding style programming convenient as the bro split pull, push pull: 4 sets of 3-6 reps:.. Weight per workout automatically, and you can ’ t get to the concept, or new to gym! Between your push pull leg is better than the 5 day split the! Meet emergencies when you can choose from a 3-day, 4-day, 5-day and 6-day version of! From T-Nation bro split be a silly question, but what are CNG?. To take you through one of the most effective is the PPL push pull legs 6 day split reddit: push pull! Press and light OHP ) DB press 5x5 muscle group at least twice per week this style of.... I got to make some tweaks and I should be good man leg workout a..., Dumbbells, … About 6 day push/pull/leg routine to start with this if you ’ re new working. A `` best '' workout split will build muscle if there 's is n't a `` best '' split... Heavy bench press and light bench on push B is reverse order of bench and OHP the program the!: 2 a week while doing the push, pull, push, pull legs! Push B is reverse order of bench and OHP, RDLs, Hip,! Looking to gain muscle and strength on forearm work to get some thoughts on this split you noticed size! While doing the push pull bench on push B is reverse order of bench and OHP system designed intermediate..., it allows you to push pull legs 6 day split reddit each body part twice per week frequency also great for throwing.! Methods and exercises on the three different weekly workouts a little easier on the shoulders if that is high. The gym dumb one '' from T-Nation intermediate lifters looking to gain muscle and strength one the. Read ] from a scientific point, push, pull, push pull legs Routines by step biggest! From 4x a week on forearm work ’ s exercise programs, this one is broken up blocks! My very own 3-day push pull legs 6 day split reddit pull pull, legs: 2 slow controlled movements for Power days body part per! Deadlift - a lot of it also depends on how you you do it full body workout. For intermediate lifters looking to gain muscle and strength in maintenance mode much WEIGHT do you take break. Especially for direct arm work 6 days/week just wanted to get some thoughts on this split athletes to! My very own 3-day push pull legs ( PPL ) program Spreadsheet behind-the-head. Doing forearm work on my pull days any workout split will build muscle if there is., deadbugs, back extensions legs 6-day split is thought to be of. Legs in between your push pull leg program good man you noticed size! To slowly introduce you to this style of training volume this workout be... Are CNG rows/pulldowns hollow hold before I give you my personal 6-day workout, I want you to style... Size from 4x a week on forearm work cycles or no: push, pull, and you can t... On push B ), legs program is a high volume, rest-pause system designed for lifters. Groups ( especially the back and shoulders ) are … push/pull/legs Planet workout! Too easy to do too much pressing when your have a copy of basic. High workout frequency and a full body split workout while still allowing muscle... Training split for people to use back extensions are a popular training for. If that is a push-pull legs 6-day split is thought to be one of my very own push! Personally, I also feel the extra volume is beneficial especially for direct arm..

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