Anyone here run their course on this program (not the full body)/what new routine did you move on to?
If Viking is still around I’d love some insight.
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11-30-2019, 10:57 PM #931
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12-16-2019, 01:32 AM #932
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12-25-2019, 09:52 AM #933
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12-25-2019, 10:20 AM #934
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01-09-2020, 01:11 PM #935
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01-09-2020, 01:34 PM #936
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04-24-2020, 11:20 AM #937
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06-06-2020, 07:37 AM #938
- Join Date: Jun 2017
- Location: United Kingdom (Great Britain)
- Age: 33
- Posts: 61
- Rep Power: 84
I have been following this program for a while now, roughly a year. A few months ago, due to time restraints, i dropped one set in each of the exercises. For example with bench press, instead of doing 4 sets and aiming for 32 reps, i have been doing 3 sets and aiming for 24 reps. In my experience, I have been making just as much progress doing less sets, while shaving about 20-25 minutes off each workout. Obviously this is just anecdotal and only my experience, but I have seen a few people in this thread concerned with the time it takes to get through the workouts, so I wanted to share this. I have been doing PPLUL.
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06-15-2020, 04:29 PM #939
I haven't been following it that long but I can say even after doing a a set here or there because of time. The results are still up there. I think once you hit 60% on intensity and have songs 12 to 15 sets for a body or week. With a 6 to 8 rep range is gonna be hard not to grow. Unless your eating zebra cakes and mountain dew all day and nothing else
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06-22-2020, 09:33 AM #940
Bump.
I started the routine this week as a comeback to training after COVID-19 pause and I found Day 2 extremely long in comparison to others.
I started with reeeeaally light weights and the workout took longer than 1 hour. I can't imagine how long it would take once weight starts getting heavier.
Anyone willing to share his/her experience?
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07-22-2020, 05:09 PM #941
IVE BEEN on it for about 3 months now, i just took a set off of everything and it seems ok. its diiferent from, fierce 5 which i was running before but the recovery from the amount of volume is hard sometimes. ive noticed a little progress on the upper lower. The most important thing is to find enjoyment in what you are doing otherwise you will eventually quit. I kind of sort of enjoy this, but like fierce 5 and really like steve shaws 5x5 powerbuilding program better. Reason why I got this program is because I made strength gains like crazy on the other 2 but wasnt getting bigger muscles. I have notice a little muscle growth on this program, but that contributes to the rep ranges are higher, especially coming from fierce 5
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07-22-2020, 05:46 PM #942
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08-10-2020, 05:48 PM #943
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08-13-2020, 12:53 AM #944
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09-01-2020, 02:47 PM #945
Does anyone still look at this thread? I was really excited to try his ULPPL since gyms are now reopening and he says it's geared for beginners. I f*cked around on PPL for 4 years because I was trying to cut the whole time. Wasted time, barely progressed, spun my wheels I know, so I'd still consider myself a beginner. Let myself go during quarantine so I'm around 167lbs right now at 5"7, maybe 20% body fat. Hope someone can chime in and answer some questions:
1. Viking adamantly says his routines are not meant for cutting and that one should bulk for a few months on these routines, but given my stats, I am definitely overweight and don't think I can afford to put on more pounds. Is this routine just not for me, or can I at least eat around maintenance? I may have f*cked around but I was consistent enough to know my maintenance is around 2900.
2. Can I even afford to bulk a little? My lifts barely progressed during the last 4 years so I'm def still in the beginner phase, and for me to utilize this program to its full potential, I need to bulk like Viking says.
3. If I should cut, what program is right for me then? Obviously I think you can cut on any program, but that means I won't be progressing on any lifts again.
I'm 21 now. I wish I found this thread 4 years ago when I was just 17. Wonder how different things would have been
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09-01-2020, 04:46 PM #946
- Join Date: Jun 2012
- Location: Lincolnshire, England, United Kingdom (Great Britain)
- Posts: 458
- Rep Power: 1809
I’d do fierce 5 upper/lower if I were you. Or if you really want to do Vikings then start with the 3 day full body. This program is very high volume, the ULPPL is not ideal for a beginner, ESPECIALLY if you want to cut some fat first.
What are your lifts like for bench OHP squat and bb row?"Milk is for babies. When you grow up you have to drink beer."
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09-01-2020, 05:52 PM #947
You think so? I'm sure he stated all his routines are for beginners and you can run whichever fits your schedule or your desire, and I'd prefer a 5-day than full-body. Even Viking himself said that the 3-day full body might get tougher as you move into intermediate territory, but I'll definitely have a look at Fierce 5.
I screwed around like not doing BB bench because I preferred DB bench, sometimes didn't feel like doing OHP, substituting front squat because I liked it better, barely deadlifted, but when I did them properly, my 5 rep maxes were:
Bench - 165lbs 3x5 (but I could DB 85lbs pre-Corona)
OHP - 135lbs 3x5
Back Squat - 245lbs 3x5
BB row - 165lbs 3x5 (barely went heavy)
Deadlift - 315lbs x 2
My lifts are obviously crap and again I screwed around with the routine and my diet a lot (yoyo/crash dieted way too much, wasn't consistent going to the gym) so I never really properly progressed.
edit: got my years wrong. I was on and off PPL for 2.5 years (2017 to March 2020), not 4 as previously mentionedLast edited by YouMustBeJoking; 09-02-2020 at 12:05 PM.
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10-25-2020, 12:35 PM #948
Question
I’ve been following the The Upper/Lower/Pull/Push/Legs Split for about 2 months now, but I had a question. I’m not sure if anyone has asked this already (went through the first 10 pages only). If I hit the rep goal on one of the days, does that mean I bump up the weight on other days that I do the same exercise too?
Example: if I hit my rep goal for skullcrushers on upper day, does that mean my weight goes up on upper day and push day?
I’ve noticed that on some days it’s easier to hit the rep goal, but on another day the same exercise is harder to hit that same rep goal number.
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10-25-2020, 04:22 PM #949
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10-27-2020, 05:43 PM #950
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11-10-2020, 01:48 PM #951
I work a goofy work schedule.. Two days on, two days off, three days on, two days off, three days off.. then it starts over. I also work swing shifts and 12 hour shifts. I really like the layout of this workout.. would you recommend the first upper/lower body split for my work schedule?
Progress, not perfection. One day at a time.
Current Workout Program: Upper / Low
Current Supplements: Redcon1's Grunt, Total War, and Big Noise. Dymatize Fruity Pebbles. Fish Oil and Walmart Brand Multi-Vitamin.
Part-Time Manager of a Small Town Gym!
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12-07-2020, 06:35 AM #952
Just started doing the full body!
What a killer, but in a good way :-)
I have a rack at home, so I can do everything apart from leg curls and leg presses
My stats for today (bars are always included in the weight):
Back squat: 110kg x 31 reps
Bench Press: 74kg x 25 reps (might do a small increase since i hit the 25rep target but not sure)
Barbell row: 74kg x 24 reps
BB Romanian deadlift (subbed from leg curl): 70kg x 28 reps
BB Military press: 24kg x 21reps (26kg next time!)
Wide grip pulldowns: 54kg x 31reps (56kg next time)
Abs: Now I did Russian twists with a 20kg plate, but I'm not sure if another exercise is better. (Hanging legraise?) 35reps (each side) with 25kg plate.
Calve raises: 80kg x 45reps (85kg next time)
I subbed leg curl for BB Romanian deadlift and on wednesday I'll do lunges instead of leg press. Are those good subs? All the rest I can do as Viking wrote.
The self regulation feels good! I know it'll make me motivated :-) Thanks for the program!
Edit: why does it say i'm 50y old I changed that setting with it won't alter it.... Sad stuff.
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12-22-2020, 02:02 PM #953
Bumping this thread, not sure if Viking is still active these days on here...but I got around to running the "Bare Bones" full body routine and like it a real lot and find it to be a welcoming challenge with a nice break in the typical set/rep volume and it balancing everything out, I appreciate you writing it and contributing it for free.
The only movement I landed up replacing (since I workout at home) was leg press which I utilize my belt squat attachment in its place instead and I prefer pull ups so I do those instead of lat pulldowns on Day A and C (even though I have a lat machine in my space as well, but use it for the other prescribed movements on Day B).
If I had to nitpick one thing it would be nice to have dips in the routine along with skullcrushers (simply because I like dips as well) but I understand why it isn't to avoid imbalances and no routine is gonna be perfect, but this one is close enough and very well thought out.
Merry Christmas in advance to the lifting community.Last edited by Deep-Voiced-One; 12-22-2020 at 03:05 PM.
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12-29-2020, 05:16 PM #954
I kind of want to run the ULPPL (which I’ve been on for about 6 months) as a PPL, but I wonder if doubling everything would accumulate too much fatigue given the already high volume. Changes to the program are discouraged, I know, but it would sort of be like an entirely new program... just utilizing the same exercises. Or maybe even some variations. OR simply shorter pull/pull days by nixing a couple of compounds i.e. no close grip pulldowns (pullups for me) on 1 pull and no incline DB press on 1 push. Thoughts?
Last edited by Xpiro; 12-29-2020 at 08:12 PM.
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01-08-2021, 04:28 AM #955
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07-06-2021, 10:45 PM #956
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07-07-2021, 05:09 PM #957
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07-27-2021, 12:50 PM #958
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09-09-2021, 12:16 AM #959
Replacing Incline DB press at home gym
Couldn't find a straight forward answer for those two:
What can be a good substitute to the Incline DB press of Upper 1 split?
When it comes to DBs, my home gym only has them up to 20 kg, which I'm already using. Getting more weights is not an option at the moment.
Also, can one leg press machine be subed with barbell Bulgarian squat?
Other than those two exercise, I can do all the rest of the routine at this home gym.
Thanks!
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10-06-2022, 03:33 PM #960
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