Few questions about this PPL routine from TheViking1992

[bruchtel]

Hello.

I really like this routine of TheViking1992.

Monday and thursday - Back, biceps and abs
-Deadlifts or Rack Pulls 3 sets 3-6 reps (Monday only)
-Barbell Rows 4 sets 5-8 reps
-Pullups 4 sets to failure or Wide-grip pulldowns 4 sets 6-10 reps
-Close-grip cable rows or Dumbbell Rows 3 sets 8-12 reps
-Close-grip Pulldowns 3 sets 8-12 reps
-Straight-arm Pulldowns/Facepulls 3 supersets 10-15 reps

-Barbell Curls 3 sets 6-10 reps
-Incline Hammer Curls 2-3 sets 8-12 reps

-2 ab exercises of your choice


Tuesday and friday - Chest, shoulders and triceps
-Bench Press 4 sets 3-6 reps
-Military Press 3 sets 5-8 reps
-Incline DB Press/Chest dips 3 sets 8-12 reps (Alternate them from workout to workout)
-Lateral Raises 2-3 sets 10-15 reps
-Chest isolation 2-3 sets 10-15 reps

-Skullcrushers 3 sets 6-10 reps
-Cable Pressdowns 2-3 sets 8-12 reps


Wednesday and saturday - Legs
-Squat 4 sets 3-6 reps
-Romanian Deadlifts 4 sets 5-8 reps
-Walking Lunges 3 sets 8-12 steps per leg
-Leg Press 3 sets 10-15 reps
-Lying Leg curl 3 sets 10-15 reps
-calf raises 4 sets 15-20 reps


I have been doing something very similar until now, and I want to try it this way.

My question is, how should I progress on this routine?

Can it be run "endlessly", or is there any need for change after some time.


Thanks

[bruchtel]

bump??

[Malversation]

Hello.

I really like this routine of TheViking1992.

Monday and thursday - Back, biceps and abs
-Deadlifts or Rack Pulls 3 sets 3-6 reps (Monday only)
-Barbell Rows 4 sets 5-8 reps
-Pullups 4 sets to failure or Wide-grip pulldowns 4 sets 6-10 reps
-Close-grip cable rows or Dumbbell Rows 3 sets 8-12 reps
-Close-grip Pulldowns 3 sets 8-12 reps
-Straight-arm Pulldowns/Facepulls 3 supersets 10-15 reps

-Barbell Curls 3 sets 6-10 reps
-Incline Hammer Curls 2-3 sets 8-12 reps

-2 ab exercises of your choice


Tuesday and friday - Chest, shoulders and triceps
-Bench Press 4 sets 3-6 reps
-Military Press 3 sets 5-8 reps
-Incline DB Press/Chest dips 3 sets 8-12 reps (Alternate them from workout to workout)
-Lateral Raises 2-3 sets 10-15 reps
-Chest isolation 2-3 sets 10-15 reps

-Skullcrushers 3 sets 6-10 reps
-Cable Pressdowns 2-3 sets 8-12 reps


Wednesday and saturday - Legs
-Squat 4 sets 3-6 reps
-Romanian Deadlifts 4 sets 5-8 reps
-Walking Lunges 3 sets 8-12 steps per leg
-Leg Press 3 sets 10-15 reps
-Lying Leg curl 3 sets 10-15 reps
-calf raises 4 sets 15-20 reps


I have been doing something very similar until now, and I want to try it this way.

My question is, how should I progress on this routine?

Can it be run "endlessly", or is there any need for change after some time.


Thanks

If viking didn't layout any specific progression system for this then I'll just assume you progress once you get to the end of the rep range. (i.e. once you can squat 250 for 7 you up it by 10% and start over at 3)

[Squid24]

If viking didn't layout any specific progression system for this then I'll just assume you progress once you get to the end of the rep range. (i.e. once you can squat 250 for 7 you up it by 10% and start over at 3)

This ^^^^

Or you could have just asked him yourself PM, in his thread...I don't know.

I would assume with any program to try the person who wrote it first...but what do I know??????

[bruchtel]

This ^^^^

Or you could have just asked him yourself PM, in his thread...I don't know.

I would assume with any program to try the person who wrote it first...but what do I know??????

Hah, lol, you're right. Going to do it probably

[Kanyade]

Hello.

I really like this routine of TheViking1992.

Monday and thursday - Back, biceps and abs
-Deadlifts or Rack Pulls 3 sets 3-6 reps (Monday only)
-Barbell Rows 4 sets 5-8 reps
-Pullups 4 sets to failure or Wide-grip pulldowns 4 sets 6-10 reps
-Close-grip cable rows or Dumbbell Rows 3 sets 8-12 reps
-Close-grip Pulldowns 3 sets 8-12 reps
-Straight-arm Pulldowns/Facepulls 3 supersets 10-15 reps

-Barbell Curls 3 sets 6-10 reps
-Incline Hammer Curls 2-3 sets 8-12 reps

-2 ab exercises of your choice


Tuesday and friday - Chest, shoulders and triceps
-Bench Press 4 sets 3-6 reps
-Military Press 3 sets 5-8 reps
-Incline DB Press/Chest dips 3 sets 8-12 reps (Alternate them from workout to workout)
-Lateral Raises 2-3 sets 10-15 reps
-Chest isolation 2-3 sets 10-15 reps

-Skullcrushers 3 sets 6-10 reps
-Cable Pressdowns 2-3 sets 8-12 reps


Wednesday and saturday - Legs
-Squat 4 sets 3-6 reps
-Romanian Deadlifts 4 sets 5-8 reps
-Walking Lunges 3 sets 8-12 steps per leg
-Leg Press 3 sets 10-15 reps
-Lying Leg curl 3 sets 10-15 reps
-calf raises 4 sets 15-20 reps


I have been doing something very similar until now, and I want to try it this way.

My question is, how should I progress on this routine?

Can it be run "endlessly", or is there any need for change after some time.


Thanks

Could you link the original thread he posted this to? I can't seem to find it anywhere