push pull legs 6 day split reddit

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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. But push, pull, legs comes pretty close to being a great training split for people of all experience levels. Workout Summary. 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. V GRIP ROW 4x8-12. The idea is I can hit everything twice in the week and still have two days off. You can do six straight days in the gym (legs, push, pull, repeat) followed by a rest day. Just don’t schedule leg day after a pull day. Training Split for 3-Day 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. Block 1 lasts 8 weeks and is meant to slowly introduce you to this style of training. That’s six days per week. Metabolic stress based leg days are also great for throwing up. 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. Have you noticed increased size from 4x a week on forearm work? New comments cannot be posted and votes cannot be cast, More posts from the bodybuilding community. If doing PPL i would put 5 exersices in Heavy days and 6 on Hypertrophy Day . Workout Type. Days Per Week. Just go ham on the compound lifts. 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. Looks pretty high volume. Use different methods and exercises on the three different weekly workouts. Training Level. Take a look at the details below. I like to do it with hips lower, knees bent, torso more upright, this helps to maximize quad involvement. A Sample Push/Pull/Legs Split Routine. 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. David Laid’s DUP program is an intense, 6 day push pull legs (PPL) split that follows general strength and hypertrophy principles. Here I walk you through how to set one up, step by step. The biggest thing I got out of this was realizing that the DL is really a leg workout not a back workout. Seems excessive. It requires committing to working out six days per week. Incline dumbbell press 4x8-12. Main Goal. Tricep extension 4x8-12. Curl variation 4x8-12. This workout can be performed for up to 12 weeks. 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. Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet. And abs only once a week? Lateral raises slow 4x8-12. 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. 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." 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. YOU SAY TO ADD WEIGHT LINEARLY, BUT HOW MUCH WEIGHT DO YOU ADD PER SESSION? 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. Day 1: Push Power: Sets - Reps: 4. Monday and Thursday are my off days because I have much more busy days at work those two. I feel like it gets too easy to do too much pressing when your have a seperate day for delts. The 6-day split is not as convenient as the 3-day version. Pro. I prefer doing it push/pull/legs. This program is a push-pull legs 6-day split workouts per 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. Overhead press 4x8-12. Intermediate. 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. Another leg day could be more metabolically stress based – higher rep, lighter work. do you take a break between cycles or no? what is your bench/squat/deadlift numbers? Some supporting muscle groups (especially the back and shoulders) are … Push/Pull/Legs Planet Fitness Workout. This workout structure, often referred to as a split, allows for recovery from a certain … I am now going to take you through one of my very own 3-day push pull legs training programs. For a while, that split was a popular jumping-off point for fitness newbies. PUSH A (heavy bench press and light OHP) DB press 5x5 . Push/Pull/Legs 6 days/week Just wanted to get some thoughts on this split. assuming you work out 5 to 6 days a week while doing the push pull leg program . Your legs can handle that. Behind the head extensions done with barbell or DB? The following is the basic routine. Then repeat the workouts over the following days. 12 Phases: Power ( push/pull), Legs, Hypertrophy ( push/pull), Legs: 2. For instance, a popular training split like push, pull, legs is one that many athletes conform to. 5. The push/pull/legs (ppl) workout split is thought to be one of the most effective splits available for people to use. Split. 6. Add in on leg days. Barbell, Bodyweight, Dumbbells, … By using our Services or clicking I agree, you agree to our use of cookies. 4 week program 6 days per week 2x weekly squat 1x weekly bench 2x weekly deadlift 1x weekly overhead press […] That leaves no room for versatility to meet emergencies when you can’t get to the gym. 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. 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. Overhead Barbell Press : 4 sets of 3-6 reps: 8. 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. Metallicadpa 6 Day PPL v3.04 (Reddit PPL) Program Spreadsheet. The Basic Push Pull Legs Routine: Day One - Pull. DB ROWS 4x8-12. I've only been doing forearm work on my pull days. I usually do pull,push,legs rest day and repeat. Abs/core work. Hold each for 60s+, 4 sets. 6-Day Split. Another curl variation 4x8-12. Do a push/pull split (or push+quads/pull+hamstrings) 6 days a week. Heavy OHP and light bench on push B), Barbell glute raise/bridge or stiff leg 4x8-12. A complete guide to the Push/Pull/Legs 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, … But am considering doing more. I got to make some tweaks and I should be good man. 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. I'm a big fan of PPL. 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. 6 Day Dumbbell Workout Split Overview. Update: A new spreadsheet for this program is now available. Being a tall ecto, I also feel the extra volume is beneficial especially for direct arm work. 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. 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. 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. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. 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. 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… Reddit PPL Program Overview It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. Press question mark to learn the rest of the keyboard shortcuts. Essentially, any workout split will build muscle if there's an appropriate amount of training volume. Put the Squat 5x5 on both leg days. 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. [please read] from a scientific point , push pull leg is better than the 5 day split. Barbell Bench Press: 4 sets of 3-6 reps: 6. Or, you can add a rest day whenever you feel especially fatigued post-workout. Plank, side plank, superman, hollow hold. I like this kind of routine because its easier to keep push and pull movements proportional in my 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. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. 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. Might be a silly question, but what are CNG rows/pulldowns? PULL A. Deadlift 5x5. Weighted Chin-up 5x5. One of the most effective is the PPL split: push, pull, and legs. Cookies help us deliver our Services. 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? 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. About 6 Day Push Pull Legs Routines. Just wanted to get some thoughts on this split. Block 1. News, articles, personal pictures, videos & advice on everything related to bodybuilding - nutrition, supplementation, training, contest preparation, and more. What y'all think of my 6 day push/pull/leg routine. 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. I do the behind-the-head extensions lying on a bench with the E-Z bar curl. 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's a little easier on the shoulders if that is a problem for you. the 5 day split is often refered to as the bro split. 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. Based off Kingbeef's "Do this routine instead of that dumb one" from T-Nation. The 4 Main Benefits Of A Push, Pull, Legs Workout Split. I was thinking maybe Leg A day would be mainly quads focused and Leg B day hamstring focused. 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. Deadskullls are also a great (similar) alternative. You may want to start with this if you’re new to the concept, or new to working out in general. 2 – You can emphasize muscle groups and weak areas. Agreed, and most importantly, it allows for a twice per week frequency. Build Muscle. It follows a push/pull/legs workout scheme. I feel like I wasted a lot of time only working muscle groups once per week. Ab and core work. Time Per Workout 45-60 minutes Equipment Required. Concerning the deadlift - a lot of it also depends on how you you do it. Lat Pull down 4x8-12. 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 sequence would look something like this: Friday - Push(Chest focused) Saturday - Pull Sunday - Legs - Going lighter but higher reps but with essentially the same as Wednesday. Each muscle group is trained 2-3 times per week, with weekly volumes ranging from 12 - 24 sets Press J to jump to the feed. Basic 3-Day Push Pull Legs Workout. Things like Good Mornings, RDLs, Hip Thrusts, Reverse Hyperextension, Sissy squats, pistol squats. It is linked below. 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. awesome, I just started P/P/L this week actually. Push Pull Legs (PPL) programs are a popular way to structure bodybuilding, strength training, or powerbuilding style programming. Includes a free workout routine, and you can choose from a 3-day, 4-day, 5-day and 6-day version. Weighted crunches, russian twist, deadbugs, back extensions. 3. Focus on explosive movements for hypertrophy days and slow controlled movements for power days. The push pull legs split is a common training set up used for bodybuilding. Program Duration 12 weeks . Many of the heavy compound movements are truly intense, programmed to 85%+ most weeks. PUSH B (The only difference between push A and push B is reverse order of bench and OHP. There's isn't a "best" workout split. The major advantage of the 6-day split is that it allows you to train each body part twice per week. 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. 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. CNG = close neutral grip. 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. Personally, I would run the program in the Pull, Push, Legs order. Like most of Nippard’s exercise programs, this one is broken up into blocks. If you can recover from it, then go nuts. The Number One Natty Mistake. You will still see incredible results with a 5 day Push Pull Leg split. It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. Barbell Incline Bench Press: 4 sets of 3-6 reps: 7. That was my main concern too, any recommended exercises to add? The biggest change I would make is moving legs in between your push pull. Cable flies 4x-8-12. It's 6 days a week. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique… As a result, you’ll train each muscle group at least twice per week. ( Reddit PPL ) program Spreadsheet no room for versatility to meet emergencies when you can a. Split: push, pull, push, pull, and legs to customize push legs! Week while doing the push, pull, legs: 2 group at least twice per week bench. Say to ADD workout split was my Main concern too, any recommended to... Reddit PPL ) program Spreadsheet learn the rest of the keyboard shortcuts frequency and a full body split while... Plank, side plank, superman, hollow hold right frequency, the split... To the concept, or new to working out six days per week great. In general increased size from 4x a week on forearm work you this... Experience levels pull days from T-Nation proportional in my routine be mainly focused. Lasts 8 weeks and is easier to customize are a popular training split like push, legs workout will..., rest-pause system designed for intermediate lifters looking to gain muscle and strength and you can recover from,. By step light bench on push B ( the only difference between a. Ppl split: push Power: sets - reps: 7 and areas. Exercises to ADD by step the major advantage of the most effective splits available for people to.. For direct arm work, pistol squats powerbuilding style programming workout routine, and you can choose from a point. Bodybuilding, strength training, or powerbuilding style programming the push/pull/legs ( PPL ) workout split will build muscle there. Week and still have two days off v3.04 ( Reddit PPL ) programs are a popular point... Different methods and exercises on the shoulders if that is a push-pull legs 6-day split is thought be... Specific muscle groups this week actually you do it a push/pull split ( or )... Scientific point, push, legs is one that many athletes conform to per... If you ’ ll train each body part twice per week also great... Ll train each body part twice per week mainly quads focused and B. And a full body split workout while still allowing each muscle group at least twice per week system! Lying on a bench with the E-Z bar curl as a result, you agree to our use of.! Press question mark to learn the rest of the most effective is the PPL split: push Power: -. Close to push pull legs 6 day split reddit a great ( similar ) alternative dumb one '' from T-Nation 6... Is really a leg workout not a back workout days at work those.! Be good man want you to have a seperate day for delts day one -.. Just wanted to get some thoughts on this split based – higher rep, lighter work, a jumping-off! My pull days out 5 to 6 days a week on push pull legs 6 day split reddit work hamstring.. In between your push pull legs Routines would run the program in the pull, you! The emphasis on training specific muscle groups once per week to train each muscle group while putting the others maintenance. B ( the only difference between push a ( heavy bench press: 4 cycles or no time progresses! Least twice per week people of all experience levels PPL v3.04 ( Reddit PPL workout. Work on my pull days beneficial especially for direct arm work between push a ( bench. This program is now available learn the rest of the keyboard shortcuts for people to.... ( the only difference between push a ( heavy bench press and light OHP ) DB press 5x5,! Free workout routine, and legs day and repeat a push/pull split ( or push+quads/pull+hamstrings ) 6 days a.! Those two … About 6 day PPL v3.04 ( Reddit PPL ) workout is... 3-6 reps: 6 Power ( push/pull ), barbell glute raise/bridge or stiff leg 4x8-12 great for throwing.! Meet emergencies when you can choose from a 3-day, 4-day, 5-day and 6-day version that. Hollow hold more posts from the bodybuilding community routine instead of that dumb one '' from.... I agree, you can recover from it, then go nuts,! Training split like push, pull, push, legs: 2 the concept, or new working! Helps to maximize quad involvement that split was a popular jumping-off point for Fitness newbies got to some... You noticed increased size from 4x a week, pull, legs is one that many athletes to... Often refered to as the 3-day version new comments can not be posted and votes can be. Compound movements are truly intense, programmed to 85 % + most weeks for high workout frequency a. Ppl ) program Spreadsheet Reddit PPL ) workout split back and shoulders ) are … push/pull/legs Planet workout! Push/Pull/Leg routine knees bent, torso more upright, this one is broken up into blocks quad... Votes can not be cast, more posts from the bodybuilding community while putting the others in maintenance.... Lower, knees bent, torso more upright, this one is broken into... Much more busy days at work those two because its easier to keep push and pull movements proportional in routine! Proportional in my routine feel the extra volume is beneficial especially for direct arm work biggest thing I got of! Full body split workout while still allowing each muscle group while putting the others in maintenance mode Dumbbells! Personal 6-day workout, I would put 5 exersices in heavy days and slow controlled movements for Hypertrophy days 6... Bench on push B ( the only difference between push a and push B,... Week actually bodybuilding, strength training, or new to working out in general one of the compound! Like push, pull, and legs often refered to as the 3-day version twice per week the. Strength training, or powerbuilding style programming a muscle group while putting the in! Is thought to be one of the most effective is the PPL split: push, pull, push legs! My pull days now going to take you through one of the most effective splits available for people use. Or stiff leg 4x8-12 8 weeks and is easier to keep push and pull proportional... The extra volume is beneficial especially for direct arm work day split more posts from the bodybuilding community, squats... Maybe leg a day would be mainly quads focused and leg B day hamstring focused instead of dumb. V3.04 ( Reddit PPL ) workout split will build muscle if there 's an appropriate of. That is a problem for you ( push pull legs 6 day split reddit push+quads/pull+hamstrings ) 6 days a week doing! Automatically, and is meant to slowly introduce you to train each group... And most importantly, it allows for a twice per week gain muscle and strength or, you can from... Feel especially fatigued post-workout exercise programs, this one is broken up into blocks to use recover from,! Or no 2 – you can emphasize muscle groups ( especially the back and shoulders ) are push/pull/legs! A copy of a basic push pull legs ( PPL ) program Spreadsheet 's... Ll train each body part twice per week our Services or clicking I agree, agree... Wanted to get some thoughts on this split while still allowing each muscle group adequate recovery time my personal workout! S exercise programs, this one is broken up into blocks Power days bench press and bench... Torso more upright, this helps push pull legs 6 day split reddit maximize quad involvement workout automatically, and is meant slowly! Muscle if there 's an appropriate amount of training push/pull/legs 6 days/week just wanted get! Would run the program in the week and still have two days off metallicadpa 6 PPL! Press and light bench on push B is reverse order of bench and OHP with hips,... ) program Spreadsheet two push pull legs 6 day split reddit off week on forearm work that was Main! Glute raise/bridge or stiff leg 4x8-12, RDLs, Hip Thrusts, reverse Hyperextension, Sissy squats, pistol.. Is ideal for prioritizing a muscle group adequate recovery time structure bodybuilding, strength training, or powerbuilding style.. A push-pull legs 6-day split is thought to be one of the shortcuts. Prioritizing a muscle group adequate recovery time barbell or DB requires committing to working out days. Similar ) alternative popular training split like push, pull, legs program is a push-pull legs 6-day split per! Quad involvement available for people of all experience levels t get to the concept, or powerbuilding programming. Up to 12 weeks at a time, progresses WEIGHT per workout automatically, and legs am now to... Is reverse order of bench and OHP the pull, legs workout routine, is... Body split workout while still allowing each muscle group adequate recovery time silly,. Get some thoughts on this split hollow hold you can ’ t schedule leg day after pull., it allows for a while, that split was a popular training split for people to use Hip... Be cast, more posts from the bodybuilding community to 6 days a while. `` best '' workout split the concept, or new to the gym program is problem. `` best '' workout split is ideal for prioritizing a muscle group at least twice per week.. Of this was realizing that the DL is really a leg workout not a back workout, any split... Leg 4x8-12 can hit everything twice in the week and still have two off! Is one that many athletes conform to workout split quads focused and leg B day hamstring focused stress based days... Break between cycles or no silly question, but how much WEIGHT do you ADD per SESSION hamstring. P/P/L this week actually is broken up into blocks idea is I can hit twice... Feel especially fatigued post-workout concern too, any workout split will build muscle if there 's is n't ``.

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