Okay so I’m hoping you guys are able to help me. I used to train very frequently and would use the split of chest/tri - back/bi - shoulders - legs, rinse and repeat!
However now I’m down to 3 days a week due to work commitments and it’s a little more difficult to split my time.
I’m looking into the PPL workout which appears to suit what I want however I’ve heard mixed reviews regarding this.I have a 2 hours session 3 times a week. Can someone give me a good workout schedule to follow using PPL or can advise others that would be a good workout to follow?
Thankyou guys.
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Results 1 to 7 of 7
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02-29-2024, 09:45 AM #1Registered User
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Need some advice please - best 3 day split?
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02-29-2024, 10:13 AM #2Registered User
- Join Date: Dec 2006
- Posts: 14,626
- Rep Power: 42084
It’s best to run that split either 3 on 1 off, 2 on 1 off or 2 on, 1 off, 1 on, 1 off repeat. That what training frequency is kept in a moderate range. I’d lean towards an upper lower for that schedule or full body. I know most people hate full body though..
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02-29-2024, 12:22 PM #3Registered User
- Join Date: Mar 2012
- Age: 29
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I’d recommend 3 full body sessions. Choose any that fit the bill for your goalsOriginally Posted by zacharygeczy
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02-29-2024, 04:03 PM #4Prepare Perform Prevail
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,591
- Rep Power: 13305
Fullbody (Bill Starr's 5x5)
Upper/Lower (Westside for Skinny Bastards: Washed Up Meathead Template)
PPL (Frankie NY's Mass Program)
All okay 3 days a week, though most here argue more muscle frequency leads to better gains. I love the simplicity of all three of these programs personally.https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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02-29-2024, 10:36 PM #5Registered User
- Join Date: May 2014
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I was looking at these however all seem to include 3/4 exercises per day and I don’t feel I will be training all muscle groups effectively like this. Do you disagree?Originally Posted by SuicideGripMe
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03-01-2024, 12:07 AM #6Prepare Perform Prevail
- Join Date: Jul 2006
- Location: Bangkok, Thailand
- Age: 35
- Posts: 7,591
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It depends on your mindset. Those routines are pretty basic and don't leave a lot of room to mess up. Usually, gym bros mess up when they start majoring in the minors... losing focus of the big movements that slap muscle on.
https://forum.bodybuilding.com/showthread.php?t=180003183&p=1635918623#post1635918623
New Shanghai Log!
"225, 315, 405 whatever. Yeah these benchmark digits come to mean a lot to us, the few warriors in this arena. They are, however, just numbers. I'm guilty of that sh*t too, waiting for somebody to powder my nuts cuz I did 20 reps of whatever the **** on the bench. Big f*king deal. It is all relative." G Diesel
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03-10-2024, 06:53 PM #7Registered User
- Join Date: Mar 2024
- Age: 54
- Posts: 15
- Rep Power: 0
For 3 days, PPL is great. Focus on compound lifts each day to maximize efficiency. Keep intensity high!
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