Is the Reddit PPL a good beginner routine?
**PULL**
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
**PUSH**
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
**LEGS**
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
yes
Yep, one of the best beginner routines.
>deadlift
>pull
?
>push the ground away
>pull
weak bait retard
>beginner
>ppl
Don’t listen to these contrarian gays. None of them actually lift. IST just hates PPL
Most people here want to believe they can do full body or some minimalist split because they actually hate the gym. They also refuse to look at or even consider what pro-bodybuilders routines are just because "they use steroids so it doesn't apply to me", despite the fact that many did similar routines before steroids as well, and they try to overthink that there is such a significant difference between training on/off steroids, but none of it is based off real evidence/experience, but based off poor logic and extrapolation drawn from some studies that show something else.
True, most bodybuilders/fitness influencers do PPL nowadays
any routine with ohp and bench press in the same day is garbage.
Weakling
>why do my shoulders hurt?
>i need to deload again
yes, you become a weakling
This routine makes no sense for DYELs or even an intermediate lifter. And experienced lifters would never touch this.
Why?
i like Arnold split more, wonder why don't more people use it
mon: chest and back
tue: shoulder and arm
weds: legs and abs (for me it's cardio since i have naturally big leg)
rest
repeat the same routine
>naturally big legs
Your legs are small. Now go squat.
>does cardio
>skips legs with the excuse cardio = legs
NGMI
How about you go to the gym and do the routine for 3 and see if there's some progress with the weight (Maybe you can curl 20 lbs more at the end of the routine, which means it's working).
Most routines work, IST is just full of people who don't go to the gym. "Good" or "bad" routine, it will still take you years to look good.
pull and legs seem okay, other than a warning to not go too heavy on bicep curls for tendinitis.
push needs more lower-chest and more variation of movement. I would recommend doing the a/b routine with the deadlifts/rows, in which a is flies then b is press. then you have to decide which exercise is incline or decline. just mix it up.
tricep pushdowns SS lateral raises doesn't benefit much from SS. at end of workout, do dropsets. start with 15 reps, lower the weight and do 15 more reps and repeat until you can't do anymore reps at 10 lbs. then do it again after rest. most fun and effective way to grow delts.
have fun
dropsets of lateral raises or of triceps pushdowns?
Also, re:push, you mean alternating incline dumbbell press with incline dumbbell flies and leaving the bench press/ohp as it is right?
yes, dropset lateral raises
what I meant was to try alternating flies and db bench ASWELL as inclined and declined versions of those after doing BB bench and OHP.
just find which variations of exercises work. if you feel better doing decline flies than incline, do those
also lmao
>contrarian
>mostly approves with op's split
Yes it is a good beginner routine, however I'm not a fan of it's leg day, it is too low volume, and also assumes that you are a very quad dominant on squat + leg press, which not all people will be. I would certainly add in leg extension + an adductor exercise.
I'm new to lifting. Started with a brosplit for about 2 months and next 2 months I did reddits PPL. I enjoyed the sessions more, numbers went up and body got better looking. Then again ,from what I've read, I could do just about anything and still have results as a newbie.
Yeah, it’s what I did when I was starting out. No complaints, just don’t get injured trying to push linear progression for too. I’d say not to add weight on the compounds until you can get 6 or 7 reps on the AMRAP set.
oats are dyel
Ppl for 2,5 yrs. Gonna do my first bulk in October. Never bulked before because am an amateur boxer