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  1. #1
    Registered User dobbyk's Avatar
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    Rate my P/P/L split

    My main goals are hypertrophy. Any help is appreciated

    Tuesday- Push
    Flat BB bench 3x8
    Incline DB bench 3x10-12
    OHP 3x10 superset w/ cable crossovers x15
    Dips 3x10
    Skulls 3x12

    Wednesday- Pull
    Deadlifts 3x5-8
    Bent over rows 3x10
    T-Bar cable rows 3x12
    WG Lat Pulldown 3x10-12
    WG/CG EZ curl bar superset 3x8
    Hammer incline curls 3x12-15
    Shrugs 3x10
    Seated Lateral raised 3x12-15

    Friday- Legs and abs
    Squats 3x8-12
    Lunges 3x10
    Leg Press 3x8-12
    SLDL 3x12
    Leg extensions 3x10-15
    Standing calf raises superset w/ leg press calf raises 3x10-12
    Cable Crunches 3x20
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  2. #2
    Registered User dobbyk's Avatar
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    Bump
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  3. #3
    Registered User ChupsBB's Avatar
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    Originally Posted by dobbyk View Post
    Bump
    Look up coolcicadas p/p/l
    Better to do a routine that been proven results IMO.
    I did it for a while, great routine.
    Gl op.
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  4. #4
    Battle Tested SamSix's Avatar
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    you're 15. get on a novice routine

    Originally Posted by ChupsBB View Post
    Look up coolcicadas p/p/l
    Better to do a routine that been proven results IMO.
    I did it for a while, great routine.
    Gl op.
    his routine is filled with overly complex crap and unnecessary volume
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  5. #5
    Registered User FutureAestethic's Avatar
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    stronglifts 5x5
    Bench: 315x3
    Squat: 455x2
    Deadlift: 500x1

    [x] bulking
    [ ] cutting
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  6. #6
    Registered User dobbyk's Avatar
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    [QUOTE=SamSix;1186403681]you're 15. get on a novice routine



    Which one do you recommend?
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  7. #7
    Gif King Francis333's Avatar
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    But who was rear delts?
    *lone wolf crew*

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  8. #8
    Gif King Francis333's Avatar
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    [QUOTE=dobbyk;1186625651]
    Originally Posted by SamSix View Post
    you're 15. get on a novice routine



    Which one do you recommend?
    Lyle mcdonalds bulking routine

    ICF 5x5

    BLSS
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  9. #9
    Registered User dobbyk's Avatar
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    [QUOTE=Francis333;1186628381]
    Originally Posted by dobbyk View Post

    Lyle mcdonalds bulking routine

    ICF 5x5

    BLSS
    I did SS for 5 months and I began to find it boring which is why I want to move to P/p/l
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  10. #10
    Registered User Botham's Avatar
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    [QUOTE=dobbyk;1186639511]
    Originally Posted by Francis333 View Post

    I did SS for 5 months and I began to find it boring which is why I want to move to P/p/l
    what are your lifts? If you're still capable of progressing on it then don't stop.
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  11. #11
    Not even my final form NZninja101's Avatar
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    Originally Posted by dobbyk View Post

    I did SS for 5 months and I began to find it boring which is why I want to move to P/p/l

    Do a different novice routine then. As Francis said, Babylover's variation of Starting Strength, or Lyle McDonald's Generic Bulking routine. A 3 on 1 off I think isn't something you should graduate to at this point until you've got at least a year of lifting under your belt.


    But for what it's worth:

    Originally Posted by dobbyk View Post
    Tuesday- Push
    Flat BB bench 3x8
    Incline DB bench 3x10-12
    OHP 3x10 superset w/ cable crossovers x15
    Why. Avoid supersetting OHP and cable crossovers generally. The front delt fatigue will ruin the crossovers and the further front delt fatigue will mess with the presses.

    By the way, a superset is technically a back and forward rotation between 2 exercises that are relatively unrelated to each other, ie chin ups and calf raises. Compound sets are the back and forward rotation between two exercises that use the same muscle ie straight bar curls and preacher curls. The latter are generally not a great idea for natural lifters unless you're on your last set and you just want to exhaust a lagging muscle or something.


    Dips 3x10
    You've got bench, incline, OHP, crossovers... You don't need dips. If you want to work triceps and you've already got as much pressing as you do, use single joint exercises. Adding further unnecessary fatigue to the front delt is pointless. Do pushdowns... Or overhead extensions... Alternate them if you want.


    Skulls 3x12

    Wednesday- Pull
    Do pull the day after push. No need to take 7 days between hitting a muscle.

    Deadlifts 3x5-8
    Bent over rows 3x10
    T-Bar cable rows 3x12
    WG Lat Pulldown 3x10-12
    Ideally you'll do 1 row for the lats and 1 row for the inner back, since you only have 1 vertical pull.

    WG/CG EZ curl bar superset 3x8
    That will just make you tired and move bitch weight. Pick one of them.

    Hammer incline curls 3x12-15
    Shrugs 3x10
    Seated Lateral raised 3x12-15
    Do not forget to train your rear delts.


    Friday- Legs and abs
    Squats 3x8-12
    Lunges 3x10
    Leg Press 3x8-12
    SLDL 3x12
    Leg extensions 3x10-15
    Standing calf raises superset w/ leg press calf raises 3x10-12
    Cable Crunches 3x20

    Maybe this kind of volume would be understandable on a split where you hit each muscle once a week, but you're likely going to benefit more from higher frequency. So...

    8 reps should be plenty for squats and lunges. Those exercises aren't exactly suited to straight sets of 'high' reps. On a frequency of hitting each bodypart every 3-4 days, 2 exercises for quads should be fine unless you find your legs to actually lag from this.


    Do some leg curls for your hamstrings. You're already hitting them from a hip extension standpoint with regular deadlifts on back day. Focus more on knee flexion here. You could still do SLDL... Just see how you feel and if you think it would be too much or not. But include some leg curls.


    Around 10 reps should be fine for abs.


    Don't do the calf raise superset crap.


    And do push day the day after this. Legs/Push/Pull/Off/Repeat. That way you can squat and deadlift and have a day in between each.


    Finally: Alternate some of these rep schemes with more heavy lifting. eg Squat/row/bench for sets of 5 one day, then sets of 8 the next. That sort of thing. Hitting muscles with heavier and lighter weight is the way to go.
    'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova

    3 on 1 off Intermediate Routine: http://forum.bodybuilding.com/showthread.php?t=159615581


    If you're a novice/intermediate and are unsure what routine to follow: http://i.imgur.com/U4fK658.png?1?3081

    Dealing with Lagging Body Parts: http://i.imgur.com/o7WgfKY.png?1
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  12. #12
    Registered User dobbyk's Avatar
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    Thanks for the advice. My pull day is after push day btw. I had an upper body routine day that hits rear delts on Saturday. I can't do legs push pull off repeat as I have chit like boxing,football (soccer) and indoor rowing training on designated days of the week so I can only hit each muscle once a week.
    My upper body day looks like this

    Upper Body Day
    Decline BB press 3x8-12
    Incline DB press 3x10-12
    Incline flies 3x12-15
    Lateral raises triple dropset til failure x3
    BB rows 3x10-12
    Chin ups til failure x3
    Rear delt flies 3x13
    Dips 3x10
    Preacher curls til failure 3x12

    I'd appreciate anymore more suggestions and critiques as I know I don't know enough about this kinda thing yet, but thanks man,repped
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  13. #13
    Registered User dobbyk's Avatar
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    Bump
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  14. #14
    Registered User XCRunner9's Avatar
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    If you want to do something like this, you should do P/P/L Rest P/P/L or P/P/L/P/P/L Rest IMO, so if you need to, lower the volume, but work out the muscle twice a week.

    Or you could do a Fullbody routine.
    Short-Term Running Goals:

    800 - 2:22
    1600 - 5:10
    3200 - 11:15

    Goal Weight: Whatever works for me.

    Lifts:

    Bench: 135 x 5 (Goal: 145 x 4)
    Squat: 170 x 5 x 3 (Paused) (Goal: 200 x 3)
    Deadlift: Lol (Goal: Rofl)
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  15. #15
    Registered User dobbyk's Avatar
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    Originally Posted by XCRunner9 View Post
    If you want to do something like this, you should do P/P/L Rest P/P/L or P/P/L/P/P/L Rest IMO, so if you need to, lower the volume, but work out the muscle twice a week.

    Or you could do a Fullbody routine.
    I can only lift 4 days a week though...
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  16. #16
    Not even my final form NZninja101's Avatar
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    Originally Posted by dobbyk View Post
    I can only lift 4 days a week though...
    Lyle Mcdonald's generic bulking routine would likely be the most appropriate thing for you then. It's 4 days a week.
    'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova

    3 on 1 off Intermediate Routine: http://forum.bodybuilding.com/showthread.php?t=159615581


    If you're a novice/intermediate and are unsure what routine to follow: http://i.imgur.com/U4fK658.png?1?3081

    Dealing with Lagging Body Parts: http://i.imgur.com/o7WgfKY.png?1
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  17. #17
    Banned BlueCamel's Avatar
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    Originally Posted by dobbyk View Post
    I can only lift 4 days a week though...
    upper/lower if you can only lift 4 days a week, use lyle's
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  18. #18
    Registered User Polyphemus's Avatar
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    why the **** would superset OHP with flies?

    **** sake Davey
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