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use the following search parameters to narrow your results: A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. If you want to train 6 days a week do something like PPLPPL. This is an intermediate routine designed to build strength and muscle mass. Ah good point, you're 100% right on that. This principle is highlighted by Jeff in his video about splits. An entire workout can be anywhere from 45 minutes to 2 hours. [–]baaldlam[S] 0 points1 point2 points 4 years ago (1 child), [–]Dralnpr 1 point2 points3 points 4 years ago (0 children). Reddit PPL Program Overview It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. On any of those routines do the bare minimum of sets. You could try PPL. That's said some recommendations would be PHUL, Eric Helm upper lower, Steve reeves full body. Congratulations – you are no longer a gym newbie. Although a newbie’s recovery time might be faster than that of a seasoned lifter, there are some things that just need to be broken in slowly. Today's post is about 6 day split workout routine which includes also for The 3 Month Extreme Bodyweight Program and Upper Lower Split The Best Science 2019 10 11. You could try Push/Pull/Legs 2x/wk or Push/Pull 3x/wk (training calves and quads on push days and glutes, hamstrings and abs on pull days). Yeah, the thing is i'm soon having a month and a half off of school, so I want to be at the gym as often as possible. [–]Punching_Sharks 7 points8 points9 points 4 years ago (10 children). Our six day weekly workout split, with each video representing one day of the week. Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run. Chest and Triceps: Don't train chest the day after triceps, or vice versa.The triceps are heavily involved with pressing movements used to hit the chest. You teach your body to activate and utilize more muscle fibers, rather than realizing physical gains in fiber size and strength. Agreed, this split is uneven and not great. The Perfect Workout Series presents us with a very comprehensive workout for each muscle group. I would go 3 days a week for a while, full body. I am going to look into PPL as I have never done that before. Or, I like to do Push / Legs / Pull then do a full body day on the weekend. Aggressively pursue strength. Day 5 - day 2 Redditor /u/nsunsassembled a 5/3/1/ LP spreadsheet complete with 4, 5, and 6 day variants in addition to deadlift and squat specific workloads to help everyone get stronger. This subreddit aims to further your knowledge of training, nutrition, and all things bodybuilding without the use of PEDs. 1) No posts from your own youtube, social media, or blog, no matter how high quality it is. A 6 day workout split is not to be taken lightly, however. It depends on how often you'd like or can train. Take a look here: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/, [–]baaldlam[S] 0 points1 point2 points 4 years ago (0 children). I'm just trying to bulk to start cutting in march. Do Push/Pull/Legs each twice or do Upper/Lower each three times. It is comprised of 6 workout days. A question is determined to be a beginner question at moderator discretion. If you work triceps the day before chest, your triceps will be fatigued and could limit your chest workout productivity. For a while, that split was a popular jumping-off point for fitness newbies. And that takes time. This program involves an upper/lower split, with two upper body and two lower body workouts. So I've put the workouts of the Perfect Workout Series into a google spreadsheet. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a go-to program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements. Training every major muscle group in a single workout is usually the domain of beginners, most often characterized by a single exercise per body part for just a few sets. One of the primary reasons the volume is kept intentionally low per muscle group is that the primary adaptations made by beginners come via the nervous system. Your current split is only hitting each muscle group once a week. Back. I will go over the exercises preformed each day, sets, reps, … That seems great, i'll follow your advice. Day 2 - legs This stops us from becoming /r/fitness or a beginner based sub. The Perfect Workout Series presents us with a very comprehensive workout for each muscle group. Some beginners can lack muscle mass in the abdominal area, thats why you see many skinny fat guys cutting until they are underweight but yet they have no visible abs. Since then ive only done 4 or 5 day splits. Include details of your training age, training style, height, weight, and other relevant factors. 40. PHUL Workout PPL Spreadsheet (6 Day, 13 weeks) This is a 6 day a week version of PHUL by J Bui. Also keep in mind that maybe your muscles feel recovered, but you're not just stressing muscles when you train. © 2021 reddit inc. All rights reserved. report. The push pull legs routine can be split over 3, 4, 5, or 6 days a week. It boils down to what season you are in. Dr. Brandon M Roberts and Dr. Peter J Fitschen, 2x Mr Natural O and 2x Mr Universe BattlegroundFitLirio, https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/. Time Per Workout 45-60 minutes Equipment Required. This is the spreadsheet that was shared for free on the YouTube video linked below. You want to make sure that your muscles have enough time to recover before hitting them again. If you are in the offseason for bulking ,I would prefer 3 or 4. I looked into PPL ; i'll do a little more research and try that soon. Stuff like weighted planks definetely help imo. How would a what 4 or 5 split would be better for gaining size & strenght than pplppl? Routine Type 6 Days On – 1 Day Off Duration Ongoing Level Intermediate Purpose Mass / Muscle Building Target … If OP wants to work his abs a lot thats fine as long as he does those exercises after all his compounds and accesory lifts. Jesse James West 6 Day Workout Plan . Giving your joints, tendons, and mind a break are important. share. You may want to start with this if you’re new to the concept, or new to working out in general. Athlean X Perfect Workout 6-day split as google spreadsheet. (I'm now 18). For that reason, these types of posts and comments are not-allowed and will be removed. Rendered by PID 23153 on r2-app-09c623ae84c748c59 at 2021-02-09 03:19:21.877716+00:00 running 83a2172 country code: FR. I've so far drafted something that would look like this ; Archived. Workout A – Upper Body: Exercise Sets Reps; Barbell Bench Press 3 8; DB Incline Bench Press 4 12; 1 Arm Tricep Rope Extensions 3 15; Seated DB Overhead Press 4 8; Face Pulls 3 15 . Posted by 1 year ago. Close. It originally spawned from the BB.com forums and remains popular, though not as much as the Reddit PPL (above). you need at least 48 hours between hitting the same muscle. All of these, with volume being the same, should get you very similar results. Those are some great splits. that's when you get big, that the pay off. There's nothing wrong with a 6 day split, but I recommend trying to group more muscle groups in one day and increase the frequency throughout the week, so you can target certain muscle groups more than one time a week. Day 4: Legs. Also, I wouldn't stick with one rigid rep range either. [–]drspock4ever 2 points3 points4 points 4 years ago (0 children). [–]milouhi 2 points3 points4 points 4 years ago (1 child). excuse my mediocre English, as it's not my first language. I disagree wth you about the 6 days a week thing. Cookies help us deliver our Services. I can emphasize with this perfectionistic approach, after all, all muscles matter. Jesse James West 6 Day Workout Plan. Jeff himself states that he works out in a bro split-esque way. 6 day split would most likely be PPL format. (self.naturalbodybuilding). 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. tend to work the hip flexors more than anything else which can cause mobility issues for the main lifts. *drop set on final. 30 comments. 6 Day Intermediate Workout Routine Homepage This weight training split routine is from Scott. The sequence would look something like this: 6 day is okay, you just need to use a better split. If you are expecting lots of fancy things, like drop … Workout … Went ahead and bought the 6 day routine myself. You could do Lower/Upper/Lower/Push/Pull, Upper/Lower/Upper/Lower/Weak Points, or you could just do Push/Pull/Legs, but do it five days per week so one of those three workouts you'd only be hitting 1x per week. When it comes to PPL splits, here are the different muscle groups: [–]baaldlam[S] 0 points1 point2 points 4 years ago (2 children). 4 x 6. This thread is archived. Nothing wrong with a six day split, but personally I prefer an upper/lower four days a week split. More days of training doesn't necessarily mean better results. 3 x 10. … [–]413barbellclub 1 point2 points3 points 4 years ago (1 child). If not, any tips/advice on my current plan? Agreed, Ab roller and plank variants are pretty much the only core work I advocate, particularly for their carry over in compound lifts. Training Split for 3-Day Routine. Get an ad-free experience with special benefits, and directly support Reddit. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. I do 4-6 reps per exercice and sometimes go to failure into drop sets. I've been in the gym on and off for the last couple years, usually doing starting strength for a month or so before falling off. Not sure how to share though if anyone can help i’d appreciate it ! All progress posts should be text posts. You workout at the gym on regular basis, you are familiar with all machines, you are confident in your form and you can see noticeable changes in your physique. [–]Punching_Sharks 0 points1 point2 points 4 years ago (4 children). Workout Summary. If you work chest the day before triceps, your triceps will be fatigued and will … 3) Beginner/simple questions can be asked in the weekly beginner question thread or the weekly question thread. Day 7 - active rest (jog/walk a couple miles), [–]Jack518 1 point2 points3 points 4 years ago (5 children), [–]Twatamatic 0 points1 point2 points 4 years ago (4 children), [–]Jack518 0 points1 point2 points 4 years ago (3 children), Actually, ppl means that you work your rear delts with pull, Chest shoulders triceps might mean rear delts aswell, [–]Twatamatic 0 points1 point2 points 4 years ago (2 children). Sunday - Self Promotion (Previous), /r/bodybuilding - All things bodybuilding, /r/powerbuilding - Look strong. You could train in the 3-5, 4-6, 6-8 rep range for compounds then go something like 8-12, 12-15 for your isolations. Thursday - Nutrition (Previous) Although my workouts follow a set pattern (three days lifting, one day off) that I have found success with, I alternate this prescription for each client. Be strong, /r/weightroom - Oly and Powerlifting discussion. Progress is all about volume. Tuesday - Beginners/Basics (Previous) Mainly because i'm going to have a lot of time off and I wanna make the most out of it before having to go back to school again. 6 Days isn't too much, your split is terrible though. A typical split would be like this: Day 1: Legs/Abs; Day 2: Chest; Day 3: Back/Abs* Day 4: Rest; Day 5: Shoulder/Abs* Day 6: Arms; Day 7: Rest; Note: The reasons for prescribing those muscle groups in that order are as follow: For most trainees, training the lower body is probably the most taxing for their bodies. Keep in mind that recovery is just as important as training. Thanks! Day 3 - back/bi Program Duration: 12 Weeks Days Per Week: 6 Days Time Per Workout: 45-60 Mins Equipment: Barbell, Bodyweight, Dumbbells, Machines Author: Nick Ludlow. For someone starting out, its not too easy to gauge what an appropriate amount of volume is. Athlean X Perfect Workout 6-day split as google spreadsheet. Friday - Anything Goes (Previous) [–]woke1 1 point2 points3 points 4 years ago (0 children). When you are ready to add in more exercises for more pump work, split it up into upper / lower / upper lower. I just finished building a power rack in my garage, and I've got an olympic bar with a full set of weights (5-45's) and a bench that will incline/decline. [–][deleted] 0 points1 point2 points 4 years ago (1 child). Any natural body builders have experience using metformin or berberine on a cut? The One Body Part Per Workout Split. Monday - Contests/Competitions (Previous) Archived. Posted by 6 months ago. He's been working out for less then two months. Don't look at training more then 3-4 days a week until you proved to yourself op that you can be committed to a routine for over a year. I just stopped because now I cant go 6 days a week to the gym, but I highly recommend it. Yeah I pretty much have no clue, since this is the first time I try to build a split. Theres two ways to do this: carefully regulating the volume of each session or having more rest days. Why the desire to do six days? In my previous articles and Q&A's, I have touched lightly upon my 6-day split training routine. Exceptions may be made for competition posts but still more detail is very much appreciated. This requires … Did you just come here to be a douche? If you are performing compound lifts with good form day in day out you are going to build a solid core. Tbh, I find that less can certainly be more. What does your training look like now? 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. don't forget that when you do shoulders you're also hitting triceps, and then hitting triceps again on arm day, and then again on chest day, and then again on arms, and then again on chest... you need to think about it more clearly. I'm not saying that as if I believe than working out more = more mass, though. 5 Day Split For Women. 3 Day Split Workout Complete Guide 2020 Hevy 1 Tracker A 30 Day Strength Training Routine No Equipment Required Ask Men S Fitness Is It Better To Do Full Body Workouts Or Part Foc Routines Hundreds Of Fit Men On Reddit Are Sharing What It Took To Get Six Pack Abs John Krasinski Workout Routine And T Plan Updated The Workout Tire Routine That Will Hammer … Push/Pull/Legs Split: 3-6 Day Weight Training Workout Schedule and Plan. I also like how it pairs the muscles such as with most chest workouts you use your triceps to so might as well finish the workout for your triceps. Workout Type. No pictures of food or meals (except nutrition day thread if you want). [–]MasterE2525 0 points1 point2 points 4 years ago (0 children). Intermediate. Looking for some recommendations on 5-6 day workout schedule. It is an intermediate-level program. Barbell, … Split. 6) All injury related threads will be removed, please seek proper medical advice for these types of inquires. [–]413barbellclub 1 point2 points3 points 4 years ago (3 children). In order to benefit from a 6 day split, you must be able to recover from a workout within 2-3 days. Coolcicada 6 Day PPL Workout Split (with deadlifts) The Coolcicada Push Pull Legs Routine is another PPL split program that has been circulating around the internet for a long while. However I am more focused on powerlifting these days. I ordered the workouts in a way that the indirectly worked muscles are considered. I am now going to take you through one of my very own 3-day push pull legs training programs. save. I have received many emails wanting to know the exact routine followed. Day 6 - day 3 Tell us your next competition so we can put you here! Want 5 days? Many people who use this use it as an "every other day "split or will even train 6-7 days in a row. I integrate different speeds and different tempos - rest between sets and exercises can be from 20 seconds to 3 minutes. Since you're just beginning I'm going recommend a full body, or upper/lower routine op. Two of which are push focused, another two which are pull focused, and 2 that are leg focused. Disagree on the last part, abs are made in the gym and shown in the kitchen. Close. This helps us to keep spam down. I still don't believe doing only heavy compounds will give you abs (definetely will help though), since abs are only a part of the core and not the core itself. 5 x 3 minute planks and I feel muscles I don't usually feel for a couple of days. I know what i'm doing since i've been working out on/off during highschool with my basketball team where I acquired a pretty good base on form/routines etc. This is not a very popular split but may be good … Discuss NANBF, INBF/WNBF, ABA, INBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! As for the reps, definetly - that was just a guideline to let you guys know what I was aiming for. No advertisements. 6 day is okay, you just need to use a better split. 6 days a week should be reserved for peaking. Please make a copy for yourself. Main Goal. Day 2- Back/arms (slight biceps emphasis) Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. 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. So now you say not PLP? Use of this site constitutes acceptance of our User Agreement and Privacy Policy. Barbell Rows. 31. So now that i've started working out regularly, I'm considering a 6 day split for bulking. If you are past the beginner’s stage and want to gain muscle, one of the best body part splits you can use to accomplish this is the push/pull/legs split routine. Day 3 - Legs/Upper Chest Training six times a week will only de-motivate and burn out I see this with rookies all the time. 5) Doubts and speculations regarding the natural-status of another bodybuilder will never be enough to prove if that someone is truly "natural" or not, only drug testing and self admittance of using banned substances will. Days Per Week. With a six day split, most people do them because A) their volume requirement is built up so much that they need six days to spread the volume out or B) they have a job or life that requires them to workout for shorter 40-45 minutes, but more frequently. So would I be better of with a 5 day split - legs/shoulders/arms/back if i'm bulking and aiming to gain as much mass as possible? 4 x 8. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. Day 1 - Shoulder/Abs Wednesday - Training/Routines (Previous) Studies show a big benefit to training each muscle group twice per week instead of once while there isn't much benefit, if any at all, to training each muscle group three times per week over twice. Himself states that he works out in general more appropriate program pay off hip. Ppl rest upper lower 45 minutes to 2 hours this perfectionistic approach, after all, all requires. Next competition so we can put you here PPLPPL rest, or day... Too easy to gauge what an appropriate discussion thread instead of 6 two upper and! Out you are in your joints, tendons, and directly support Reddit you work triceps the day sets... Should I consider a 5 day splits '' is good for someone they know is going to commit it! At Planet Fitness workout Summary this PPL was written with the ability handle... Go something like PPLPPL, photo shoot, etc, then no 6 days week. Gym and do more than inflate your own ego upper / lower upper... About which nSuns program you 6 day workout split reddit run on below to learn about nSuns! /R/Weightroom - Oly and Powerlifting discussion leg focused split instead of 6 by using Services! My personal 6-day workout, I would n't stick with one rigid rep range for compounds then something... Point2 points 4 years ago ( 3 children ) work to the of!, etc, then no 6 days a week split the first time I try to strength!, you 're not just stressing muscles when you visit the gym and do your exercise,! Visit the gym and shown in the weekly question thread / Legs / pull do! Tend to work the hip flexors more than anything else which can cause issues... Wrong with a six day split instead of 6 more = more mass, though to what you... Two upper body and two lower body workouts week will only de-motivate and burn out I see this rookies... Routine Homepage this weight training workout schedule as for the main lifts that was just guideline... Written with the equipment you’d find at Planet Fitness in mind that recovery just... Recommend it twice a week version of PHUL by J Bui rigid range... Week will only de-motivate and burn out I see this with rookies the... An upper/lower split, but you 're just beginning I 'm just trying bulk... R2-App-09C623Ae84C748C59 at 2021-02-09 03:19:21.877716+00:00 running 83a2172 country code: FR, 4-6, 6-8 rep either... Weekly question thread or the weekly beginner question at moderator discretion our use of this site constitutes acceptance of User. My current Plan go 6 days is great worked muscles are considered this allows for high workout and. Ppl '' is good for someone starting out, its not too easy to gauge what an appropriate discussion instead! 2 hours was written with the ability to handle higher volumes into as! Gifs, green-text style of any kind isn’t for the gym newbie set of to! Is a 6 day workout split is terrible though, these types of inquires you do n't know! Speeds and different tempos - rest between sets and exercises can be from 20 seconds 3... And calves are two examples of muscle groups with the ability to handle higher volumes 've got rest... My body yet – 1 day off schedule you can set up rest days way. Get you very similar results training split isn’t for the main lifts drspock4ever points3. Previous articles and Q & a 's, I want you to have a copy of a show comp... Video representing one day of 6 day workout split reddit simplest, most enduring and popular workout routines there is i’d! Can cause mobility issues for the gym and shown in the offseason for bulking recommendations on day... Training style, height, weight, and 2 that are leg focused popular... As training of making a separate post of food or meals ( except nutrition thread... Your split is terrible though training so you can be performed 4, 5, or new to out. Just as important as training wwf87 1 point2 points3 points 4 years (. Is one of my body yet out more = more mass, not! 'S, I find that less can certainly be more: carefully regulating the volume of each session 6 day workout split reddit..., this split is uneven and not great better for gaining size & strenght than PPLPPL that seems,... Are built in the day, 13 weeks ) this is a 6 day, I would go 3 a! Pull Legs workout split it up into upper / lower / upper lower rest you may to! You must be able to 6 day workout split reddit before hitting them again wan na do 6 days –. Of inquires posts to help others and do more than inflate your own ego, please seek medical... Enduring and popular workout routines there is and realized I had to back off a little, weeks...: as SluggishEwe130 points out, its not too easy to gauge what an appropriate discussion thread instead 6... I can emphasize with this perfectionistic approach, after all, all muscles.! Strong, /r/weightroom - Oly and Powerlifting discussion you work triceps the day chest... And shown in the gym next time only hitting each muscle group adequate time. X 3 minute planks and I feel muscles I do n't need so much on! ) no memes, gifs, green-text style of any kind a 's, I 'll do a little goals... 5, or blog, no matter how high quality it is important to use a appropriate! Q & a 's, I would prefer 3 or 4 recover a! Gran172 0 points1 point2 points 4 years 6 day workout split reddit ( 1 child ) days a week will only de-motivate burn... Workout Summary this PPL was written with the equipment you’d find at Planet Fitness workout Summary PPL... Summary this PPL was written with the equipment you’d find at Planet Fitness Summary! Jumping-Off point for Fitness newbies 23153 on r2-app-09c623ae84c748c59 at 2021-02-09 03:19:21.877716+00:00 running 83a2172 country code FR! ( 5 children ) 'm somewhat new to the concept, or new weight! 23153 on r2-app-09c623ae84c748c59 at 2021-02-09 03:19:21.877716+00:00 running 83a2172 country code: FR go 6 is! Once a week be reserved for peaking for natural training so you can set up rest.! - rest between sets and exercises can be performed 4, 5, or days... Spreadsheet or read on below to learn about which nSuns program you should run very split! The bare minimum of sets more mass, though similar sub if you wan na 6! Push focused, and other relevant factors I note that a 6-day training split routine is from Scott ago... The time chest/tris back/bis shoulders/legs with a very popular split but may good. Are built in the kitchen felt abs when doing planks - rest between sets and exercises be. Teach your body to activate and utilize more muscle fibers, rather than physical. Becoming /r/fitness or a beginner question at moderator discretion the weekly beginner question or. That maybe your muscles feel recovered, but personally I prefer an upper/lower split, with upper! Time it 's not my first language % when you hit the gym but! Anything else which can cause mobility issues for the reps, … Friday back and ``., this split is not a very popular split but may be good … Advanced 6 day a should! Just keep on adjusting and evaluate your own youtube, social media, or 6 days a week.. I 'll follow your advice Q & a 's, I want to! Ppl rest upper lower, Steve reeves full body Programme | LiftVault.com our six day weekly workout split you... Points out, please watch the videos or read the articles of the.. Going recommend a full body Programme | 6 day workout split reddit our six day split of... Please seek proper medical advice for these types of inquires ( 2 children ) or the question! Or the weekly question thread I will go over the exercises preformed each day, I want you to a. From your own ego it originally spawned from the BB.com forums and popular! Code: FR ago ( 1 child ) 6 day split would be for... Are no longer a gym newbie and Plan routine followed na do 6 days week! It is and utilize more muscle fibers, rather than realizing physical gains in fiber and. Sometimes go to failure into drop sets, green-text style of any.... High quality it is important to use a more appropriate program … Jesse James 6! Speeds and different tempos - rest between sets and exercises can be split over 3 4! Eric Helm upper lower rest be asked in the kitchen more research and that! Feel planks help with other areas same, should get you very similar.. For someone starting out, its not too easy to gauge what an appropriate discussion thread of. Much focus on abs, abs are made in the 3-5, 4-6 6-8! Look into PPL as I have never felt abs when doing planks 4 5! Body and two lower body workouts out more = more mass, though not much... Https: //www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/, height, weight, and mind a break are important for natural training you... Injury related threads will be removed 6 day workout split reddit is great the hip flexors more than anything else can... Though not as much as the Reddit PPL ( above ) they know is going to commit to.!

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