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  1. #1
    Registered User Tern2004's Avatar
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    Post PPL/PPL/R repeat routine

    Hey, ive been seriously working out for the past 3-4 months. Im 1,79, weigh 70 kg's and 16 years of age. this is my current routine
    First cycle: 12-15 reps
    Second Cycle: 8
    Third cycle: 4

    SQUEEZE DURING EXERCISES

    Pull (Back/Biceps):

    Barbell Rows/deadlifts: 5x5
    Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 4x8-10
    Seated Rows (circuit machine) - optional if already doing barbell rows: 4x8-10
    Face-pulls: 5x-10-12
    Shrugs(circuit machine or dumbbells): 4x10-12
    Behind shoulder cable curl 4x10-12
    Hammer Curls): 5x10-12

    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 5x5
    Barbell Shoulder/Overhead Press: 5x8
    Incline Barbell Bench Press: 5x8
    Dumbbell Side Lateral Raise: 5x10-12
    Incline DB chest fly: 4x8-12
    Dip: 4x10-12
    Bar Pushdowns (circuit machine): 5x10-12
    Overhead DB extension:: 5x10-12

    Legs & abs (Quad/Ham/Calves):

    Barbell Squats: 5x5-6
    Leg Press (optional if already doing above squats): 5x8-10
    Leg Extensions (circuit machine): 4x10-12
    Hamstring Curls (circuit machine): 4x10-12
    Standing Calf Raises (circuit machine): 5x10-12
    Oblique cable twist 5x10-15 (both sides)
    Leg raises 4x failure
    Crunch machine 4x failure

    I started this routine 3 weeks ago, since i already got all the "noobie gains" i could from a simple upper lower split. I have been feeling as if my arms havent grown a centimeter since i started this routine. 14 inches is my armsize btw (when flex/curled of course) Do you have any tips? should i do cycle so the first 3 days r for hypertrophy then the next for strength? btw pelase dont recommend me a 2 day a week workout program, thanks
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  2. #2
    Registered User air2fakie's Avatar
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    How much arm size were you expecting to gain in 3 weeks?

    That being said, 4 months into working out you shouldn't be doing a PPL or designing your own. Your volume is over twice what it should be at this stage but you don't sound like you want suggestions about other routines regardless of days/week, just revisions to this one, so I won't waste your time. Good luck though!
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  3. #3
    Registered User Tern2004's Avatar
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    Originally Posted by air2fakie View Post
    How much arm size were you expecting to gain in 3 weeks?

    That being said, 4 months into working out you shouldn't be doing a PPL or designing your own. Your volume is over twice what it should be at this stage but you don't sound like you want suggestions about other routines regardless of days/week, just revisions to this one, so I won't waste your time. Good luck though!
    I'm sorry if i sounded ignorant. Its just that last people normall suggest 2 days a week, one day only doing bench and deadlift. then the next do legs. And i just didnt want to be recommended stuff like that again. I would really appreciate your feedback though. Btw this is coolcidas routine but a couple exercises added. So i didnt create it. Btw why cant "newbies" do the same volume as intermidiate or advanced lifters? isnt it beneficial for our muscles because they are thoroughly getting destroyed and rebuilt bigger.
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    Registered User randomcrash's Avatar
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    Do you like working out 2 hours a day 6 days a week? I've been lifting the past 4 years straight and only do 1 hour a day 4 days a week.
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  5. #5
    Registered User air2fakie's Avatar
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    Originally Posted by Tern2004 View Post
    Btw this is coolcidas routine but a couple exercises added. So i didnt create it.
    I don't think you should be doing a PPL but if you're going to follow CCs routine then follow it as written. As a beginner, why would you add exercises and double the volume of an intermediate/advanced routine? You may not have designed it but you messed it up, and at 4 months you're still in a beginner stage. You'd be better off with a 3-day FB. Or go back to UL - you haven't exhausted gains you can make off an UL after 4 months, you likely just are doing way too much volume so aren't seeing progress.

    Originally Posted by Tern2004 View Post
    Btw why cant "newbies" do the same volume as intermidiate or advanced lifters? isnt it beneficial for our muscles because they are thoroughly getting destroyed and rebuilt bigger.
    Most intermediate or advanced lifters who are natural wouldn't do your routine either, as the extra volume is not helpful. You can "destroy" your muscles in less than 2 1/2 hrs per workout, 6 days/week - which is what it would take someone if they put in a full effort on all your exercises.

    You can do whatever you want (seriously). High volume works well for some. Unlikely to work well for a 16 yr old who's been working out for 4 months. Really up to you though, you can always keep going at 2+hrs/6 days, and see how big you get after a year, then adjust accordingly.
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  6. #6
    Han shot first! TolerantLactose's Avatar
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    Good luck with that.
    I can tell time. Time cannot tell me.

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  7. #7
    Registered User Tern2004's Avatar
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    Originally Posted by air2fakie View Post
    I don't think you should be doing a PPL but if you're going to follow CCs routine then follow it as written. As a beginner, why would you add exercises and double the volume of an intermediate/advanced routine? You may not have designed it but you messed it up, and at 4 months you're still in a beginner stage. You'd be better off with a 3-day FB. Or go back to UL - you haven't exhausted gains you can make off an UL after 4 months, you likely just are doing way too much volume so aren't seeing progress.



    Most intermediate or advanced lifters who are natural wouldn't do your routine either, as the extra volume is not helpful. You can "destroy" your muscles in less than 2 1/2 hrs per workout, 6 days/week - which is what it would take someone if they put in a full effort on all your exercises.

    You can do whatever you want (seriously). High volume works well for some. Unlikely to work well for a 16 yr old who's been working out for 4 months. Really up to you though, you can always keep going at 2+hrs/6 days, and see how big you get after a year, then adjust accordingly.
    I adjusted it back to how the plan originally was
    Pull (Back/Biceps):

    Barbell Rows/deadlifts: 5x5
    Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 4x8
    Seated Rows (circuit machine) - optional if already doing barbell rows: 4x8
    Shrugs(circuit machine or dumbbells): 4x8
    Behind shoulder cable curl 4x8
    Hammer Curls): 5x8

    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 5x5
    Barbell Shoulder/Overhead Press: 5x8
    Incline Barbell Bench Press: 5x5
    Dumbbell Side Lateral Raise: 4x8
    Incline DB chest fly: 4x8
    Bar Pushdowns (circuit machine): 4x8
    Overhead DB extension:: 4x8

    Legs & abs (Quad/Ham/Calves):

    Barbell Squats: 5x5-6
    Leg Extensions (circuit machine): 4x8
    Hamstring Curls (circuit machine): 4x8
    Standing Calf Raises (circuit machine): 5x8
    Oblique cable twist 5x10-15 (both sides)
    Leg raises 4x failure
    Crunch machine 4x failure

    is this good now?
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  8. #8
    Registered User randomcrash's Avatar
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    Adjusted back to what? Definitely not CC's PPL....

    Originally Posted by Coolcicada
    Push (Chest/Triceps/Shoulders):

    Flat Barbell Bench Press: 3x5
    Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
    Incline Barbell Bench Press: 3x5
    Dumbbell Side Lateral Raise: 3x10-12
    Rope Pushdowns (circuit machine): 3x10-12
    Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
    Shrugs(circuit machine or dumbbells): 3x10-12

    Pull (Back/Biceps):

    Barbell Rows: 3x5
    Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
    Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
    Face-pulls: 3x-10-12
    Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
    Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

    Legs (Quad/Ham/Calves):

    Barbell Squats: 4x5-6
    Leg Press (optional if already doing above squats): 3x8-10
    Leg Extensions (circuit machine): 3x10-12
    Hamstring Curls (circuit machine): 3x10-12
    Standing Calf Raises (circuit machine): 5x10-12

    I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]

    * I did not list any warm-up exercises. *
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  9. #9
    Registered User air2fakie's Avatar
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    Originally Posted by Tern2004 View Post
    I adjusted it back to how the plan originally was
    Not really, but whatever...

    Originally Posted by Tern2004 View Post
    is this good now?
    Good is a very strong word. It's kinda clear what direction you're going to go in, so I think doing your routine will be the only way for you to assess whether the results are good or not. Good luck!
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  10. #10
    Registered User TAWS6's Avatar
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    As others have said you don't need an advanced split. I know guys with 5+ years training and they don't even use a PPL.
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  11. #11
    Registered User Tern2004's Avatar
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    Originally Posted by TAWS6 View Post
    As others have said you don't need an advanced split. I know guys with 5+ years training and they don't even use a PPL.
    I didnt know PPL was advanced... thought it was simplest routine lol. oh well. Btw im actually only 15 years of age, soon 16 though. Even if i didnt lift, would my arms gain mass just by growing older itself?
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  12. #12
    Registered User air2fakie's Avatar
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    Originally Posted by Tern2004 View Post
    I didnt know PPL was advanced... thought it was simplest routine lol. oh well. Btw im actually only 15 years of age, soon 16 though. Even if i didnt lift, would my arms gain mass just by growing older itself?
    Depends on how much you eat as you grow older, but if you want weight gain to be muscle you should work out.

    There's a big middle ground between a 2+/hr workout that's not right for you and not lifting at all though. Not sure why you'd consider giving up after 3-4 months.
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