PPL Routine (Need help, Please reply MrRip)

mrmichael

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Hi my friends.
My goal is to have: Low Volume, High Freq, Twice PW Muscle Growth Routine on a PPL,PPL, Rest Split Style. I've did the best I could and created:

Flat x3 4-12, Incline x2 6-12, Flies x2 8-15
Press x3 6-12, Front x2 8-15, Sides x2 8-15
Dips x3 10-15, Tri x2 10-15, Bar x2 10-15


T: Back/Bi/Rear + Shrugs
Tbar x3 6-12, Rows x2 6-12, Wide x3 6-12, Close x2 6-12
Rear x3 6-12, Shrugs x3 6-12
Ez x3 6-12, Hammer x2 6-12, Rev Curls x2 6-12


W: Legs/Abs
Hams x3 6-12, Squats x4 6-12, Quads x3 6-12
Upper x3 6-15, Lower x3 6-15, Obl x3 6-15


Does anyone have any feedback on this? Adjustments are appreciated. Would love a response from Mrripzilla!!
 

gymrat827

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i think you need 1 day each for

chest
legs
back
shoulders
arms

then you need to have them spaced where you can do chest day 1 and then have 48hrs rest before shoulders. Same with legs and back because of deadlifts.......Legs day 2, back day 4.

Then 1 full day with just cardio, then repeat. A good 75min on a treadmill does everyone good. You can get all the muscle groups i mentioned in 3 days, have a 4th for rest and then repeat.....

Just double up on muscle groups certain days too, have weeks where you workout your chest once a week & then others where you do it twice a week. Adjust the volume of sets accordingly. You will grow better and faster from the muscle confusion.

Give us some basic info on yourself, you came here with your 1st post being about a routine, what do you weigh, goals, etc...?
 

mrmichael

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I already got it sorted out. Zilla helped out, apperciate his and your reply.

I tried once PW for a while, but I honestly feel it wasn't doing much. I need more freq tbh..
 

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