Can you rate my hyperthopy compound routine?

[Ted1Chandler]

So I need to know if this will be good for hyperthopy gains. It's a 3 day PPL routine, and I'm a beginner who wants to focus on hyperthopy gains (and some strength, just some). I am natural, and get good calorie and protein intake and my main goal is for hyperthopy gains. I also do cardio and home workouts on days where I am not at gym, being Tuesday, Thursday, Saturday and Sunday. This routine will go on for 8 weeks and deload on the 8th, after which I will change up some isolation and compound movements. Each week I'll be adding more weight, around 5 pounds. Including bodyweight with strap weights. My main focus is to build muscle and hyperthopy/size, is this good? If so please leave some suggestions on how to improve, if not please help me make my routine suitable for my hyperthopy goal. Thanks everyone.

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Push - Monday
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Bench press - 4 sets, 8 reps
Barbell overhead press - 3 sets, 10 reps
Dip - 2 sets, 8 reps
Dumbbell lateral raise - 3 sets, 8-12 reps
Incline dumbbell press - 2 sets, 10 reps
Skullcrusher - 2 sets, 8-12 reps
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Pull - Wednesday
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Deadlift - 3 sets, 8 reps
Barbell row - 3 sets, 8 reps
Wide grip lat pulldown - 3 sets, 10 reps
1 arm dumbbell row - 2 sets, 10-12 reps
Pull-ups - 2 sets, 6-10 reps
Dumbbell curls - 3 sets, 10 reps
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Legs - Friday
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Back squat - 3 sets, 8-10 reps
Legs press - 2 sets, 12 reps
Frontal squat - 3 sets, 8-10 reps
Hack squat - 2 sets, 10 reps
Dumbbell lunge - 3 sets, 6 reps
Sprint - 3 sets, 8 seconds
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[17mahmoods]

Not a bad PPL but not suited for someone of your level.

A higher frequency routine is likely going to be better.

How To Perform Basic Lifts

Routines
Starting Strength
Candito Linear Programs
AllPro's Beginner Routine
IceCream Fitness 5x5
Fierce 5
Viking's Bare Bones Series
Towerbrah’s
Powerlifting to Win

[Ted1Chandler]

Thanks, but will the 3 day PPL show results, after all I am only interested in hyperthopy. I've also tested these over a course of a month with little weight and I can do them

[17mahmoods]

Thanks, but will the 3 day PPL show results, after all I am only interested in hyperthopy. I've also tested these over a course of a month with little weight and I can do them

Newbs can see progress on pretty much anything. Is it optimal progress? no...

But if you insist that you know better than professionals with years of experience and a plethora of training knowledge, then who am I to say otherwise.

[Ted1Chandler]

I'm not saying I know better, it's just that I've heard a lot of new people see great results. I plan to move to more frequency after a few months. Thanks is for the suggestions, I'll be sure to read them. Also sorry if I came off rude, it's just that I'm eager to learn but have also spent 2 days planning this routine using aspects from confirmed 3 day routines. I'm also 15, sorry if my profile says 47

[17mahmoods]

Natural trainees respond better to higher frequency. Plus being a noob you have a fast recovery rate. Thus why a high frequency full-body routine is more optimal.

Not exploiting all this is just making it harder for yourself.

Fullbody is better than a ppl for a begginers. But then again a ppl is better then nothing at all. If that's what you need to keep you in the gym then go ahead.

[TheGymJim]

OK let me just say this:

Your muscles will recover and grow for around 48-72 hours after training. So if you're only hitting them once per week, you're missing out half the time that you could be inducing growth. That's why higher frequency is better, particularly for novices.

[Ted1Chandler]

Shall I extend it to maybe 4 days or 5 days in PPL?

[Ted1Chandler]

I'll look into full body, thanks for the suggestion and help

[sooby]

not a big fan of ppl in general, even more so if it is done only 1x a week. You would be much better suited to a full body or an upper lower.

[TheGymJim]

You have a wealth of options in terms of programming, but as long as you're hitting a program with good, balanced exercise selection, that accounts for progressive overload and that has enough frequency, you're most of the way there.

For a beginner-novice I'd stick with full body or U/L and once you get up to an intermediate stage stick with either of those or consider ULPPL if you respond better to higher volume. PPLPPL is simply too much weekly volume. Take it from me. You also can't have a social life unless you lift in the morning lol.

[Ted1Chandler]

How about 4 day a week, such as prprlrprprl... etc

[17mahmoods]

How about 4 day a week, such as prprlrprprl... etc

Unnecessarily high volume and frequency is still lower. Less is sometimes more.

[Ted1Chandler]

Shall I lower my volumes on sets for my routines?

[17mahmoods]

Shall I lower my volumes on sets for my routines?

You don't get it man.....
Just do your ppl and be happy.

[Ted1Chandler]

Alright then

[TheGymJim]

Alright then

[Ted1Chandler]

Look I'm sorry if I came off as rude or stupid, it's just that I'm new to all this, and I'm 15 and just beginning to learn about these routines and such. I want to find one which I believe I will enjoy. I want to do a PPL as I've seen so many people benefit, but I want one which fills a specific need, mine being hyperthopy. Now I have researched and done stuff like that but I can't go gym for over 4 days and such, I can only go for 3 hence why I want to do the PPL. I just want to know how I can tailor it and make it decent for hyperthopy and progressive overload. I'm just confused as I see 100s of posts that conflict eachother saying do this and don't do this, this is bad and this is good that now I just see everything as bad and good. I just wanna make sure this routine is good.

[17mahmoods]

Look I'm sorry if I came off as rude or stupid, it's just that I'm new to all this, and I'm 15 and just beginning to learn about these routines and such. I want to find one which I believe I will enjoy. I want to do a PPL as I've seen so many people benefit, but I want one which fills a specific need, mine being hyperthopy. Now I have researched and done stuff like that but I can't go gym for over 4 days and such, I can only go for 3 hence why I want to do the PPL. I just want to know how I can tailor it and make it decent for hyperthopy and progressive overload. I'm just confused as I see 100s of posts that conflict eachother saying do this and don't do this, this is bad and this is good that now I just see everything as bad and good. I just wanna make sure this routine is good.

Well we gave you advice. All the routines linked are written by professionals specifically for novice lifters.

Research has shown a higher frequency routine to be better. A novice is a also able to progress with less volume making fullbody perfect for them.

Hypertrophy is not something you achieve with just 8-12 reps. You can get it from all rep ranges. anyone saying otherwise is full of bs.

all the routines linked are 3 day routines.

I don't know what more to say. I have given you the basic run down. Time to man up and make a decision.

[donaldtrumpson]

Look I'm sorry if I came off as rude or stupid, it's just that I'm new to all this, and I'm 15 and just beginning to learn about these routines and such. I want to find one which I believe I will enjoy. I want to do a PPL as I've seen so many people benefit, but I want one which fills a specific need, mine being hyperthopy. Now I have researched and done stuff like that but I can't go gym for over 4 days and such, I can only go for 3 hence why I want to do the PPL. I just want to know how I can tailor it and make it decent for hyperthopy and progressive overload. I'm just confused as I see 100s of posts that conflict eachother saying do this and don't do this, this is bad and this is good that now I just see everything as bad and good. I just wanna make sure this routine is good.

yes do this routine and see if it works for you, what home workouts are you doing on your days off?

[TheGymJim]

Look I'm sorry if I came off as rude or stupid, it's just that I'm new to all this, and I'm 15 and just beginning to learn about these routines and such. I want to find one which I believe I will enjoy. I want to do a PPL as I've seen so many people benefit, but I want one which fills a specific need, mine being hyperthopy. Now I have researched and done stuff like that but I can't go gym for over 4 days and such, I can only go for 3 hence why I want to do the PPL. I just want to know how I can tailor it and make it decent for hyperthopy and progressive overload. I'm just confused as I see 100s of posts that conflict eachother saying do this and don't do this, this is bad and this is good that now I just see everything as bad and good. I just wanna make sure this routine is good.

If you can only train 3 days a week, then a full body routine is the most optimal method.

A PPL is only any good if you can commit to 6 days per week and even then it'll burn you out fairly fast unless you're pretty advanced.

Either take the advice you're given, or don't. Doing your PPL won't kill you and if you enjoy it more then just do it and don't bother asking for advice. We've told you it's sub optimal. We've told you a full body routine is better for the amount of training days you can commit to in a week. Take it or leave it.

[Ted1Chandler]

I'll do routines you suggested, I've looked into them and they seem good. Thanks for helping me, I'll make sure to use those ones instead now. Also sorry if I came off as kind of idiotic and such, I'm just confused by all these rep ranges and goals and I didn't know who to believe and what to listen, there's so many conflicting arguments and posts that make pure basic seem confusing. Thanks for showing me beginner friendly routines, I'll definitely look into them and do them now.

[TheGymJim]

I'll do routines you suggested, I've looked into them and they seem good. Thanks for helping me, I'll make sure to use those ones instead now. Also sorry if I came off as kind of idiotic and such, I'm just confused by all these rep ranges and goals and I didn't know who to believe and what to listen, there's so many conflicting arguments and posts that make pure basic seem confusing. Thanks for showing me beginner friendly routines, I'll definitely look into them and do them now.

Glad you've made this decision dude.

You've come to the right place for good advice. Since none of us here are in a position to profit from whatever advice we give, we have no reason to give you anything but the real chit.

[felpadubove]

I'll do routines you suggested, I've looked into them and they seem good. Thanks for helping me, I'll make sure to use those ones instead now. Also sorry if I came off as kind of idiotic and such, I'm just confused by all these rep ranges and goals and I didn't know who to believe and what to listen, there's so many conflicting arguments and posts that make pure basic seem confusing. Thanks for showing me beginner friendly routines, I'll definitely look into them and do them now.

You shouldnt care about rep ranges for now, you will grow a lot doing a starting beginner routine.

[Ted1Chandler]

I'll be doing the ice cream 5x5, seriously thanks for this I was so confused by 100s of posts and people telling me what to do and "rep ranges" and such, I've made my decision to do those routines. Thanks guys.

[TheGymJim]

I'll be doing the ice cream 5x5, seriously thanks for this I was so confused by 100s of posts and people telling me what to do and "rep ranges" and such, I've made my decision to do those routines. Thanks guys.

Awesome stuff man!

[Ted1Chandler]

Thanks for helping me choose and realise, I'll be doing the 5x5 for 10 weeks!

[sooby]

You shouldnt care about rep ranges for now, you will grow a lot doing a starting beginner routine.

from red to a 10:1 rep to post ratio


damn son, good advice though