Reply
Results 1 to 13 of 13
  1. #1
    Registered User kauseemcee's Avatar
    Join Date: Nov 2014
    Age: 29
    Posts: 411
    Rep Power: 2443
    kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000)
    kauseemcee is offline

    PPL Simple but effective?

    Just looking for a thumbs up from you bro’s that are familiar with PPL



    PUSH

    DECLINE BENCH PRESS
    4x6-8

    PEC DECK
    3x10-12

    BARBELL MILITARY PRESS
    3x8-10

    DB LATERAL RAISES
    3x12-15

    DIPS
    3xFAILURE

    SKULL CRUSHERS
    3x10-12

    ———————————————— ————

    PULL

    FULL STRETCH PULL UPS
    4xFAILURE

    BARBELL ROW
    3x6-8

    FULL STRETCH LAT PULLDOWNS
    3x8-10

    CHEST SUPPORTED DB ROWS
    3x8-10

    INCLINE DB CURLS
    3x10-12

    MACHINE HAMMER CURLS
    3x8-10

    ———————————————— ————

    LEGS

    LEG EXTENSIONS
    4x10-12

    SQUATS
    3x6-8

    LEG CURLS
    3x10-12

    SLDL
    3x8-10

    STANDING CALF RAISES
    3x12-15

    SEATED CALF RAISES
    3x8-10

    ———————————————— ————
    The best personal trainer you can invest in is YOURSELF.
    Reply With Quote

  2. #2
    Registered User kauseemcee's Avatar
    Join Date: Nov 2014
    Age: 29
    Posts: 411
    Rep Power: 2443
    kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000)
    kauseemcee is offline
    bump
    The best personal trainer you can invest in is YOURSELF.
    Reply With Quote

  3. #3
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 2,289
    Rep Power: 13262
    TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000)
    TolerantLactose is offline
    It's a ppl like every other ppl. There's nothing here to really critique or question.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  4. #4
    Rows Could've Saved Jack Camarija's Avatar
    Join Date: Dec 2012
    Location: Dubai, United Arab Emirates
    Posts: 505
    Rep Power: 11220
    Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000) Camarija is a splendid one to behold. (+10000)
    Camarija is offline
    Originally Posted by kauseemcee View Post
    Just looking for a thumbs up from you bro’s that are familiar with PPL



    PUSH

    DECLINE BENCH PRESS
    4x6-8

    PEC DECK
    3x10-12

    BARBELL MILITARY PRESS
    3x8-10

    DB LATERAL RAISES
    3x12-15

    DIPS
    3xFAILURE

    SKULL CRUSHERS
    3x10-12

    ———————————————— ————

    PULL

    FULL STRETCH PULL UPS
    4xFAILURE

    BARBELL ROW
    3x6-8

    FULL STRETCH LAT PULLDOWNS
    3x8-10

    CHEST SUPPORTED DB ROWS
    3x8-10

    INCLINE DB CURLS
    3x10-12

    MACHINE HAMMER CURLS
    3x8-10

    ———————————————— ————

    LEGS

    LEG EXTENSIONS
    4x10-12

    SQUATS
    3x6-8

    LEG CURLS
    3x10-12

    SLDL
    3x8-10

    STANDING CALF RAISES
    3x12-15

    SEATED CALF RAISES
    3x8-10

    ———————————————— ————
    I think the reason you're not getting feedback is because what you've posted isn't a complete program yet.

    Here are some questions that may help you move in the right direction in terms of programming.

    Is this run once a week? On a 4 day cycle? Twice a week? What's the progression scheme? Is there consideration for fatigue management? Reset protocols? Deload protocols? Is there any focus on injury prevention? What about targeting your specific weaknesses?

    Generally the list of exercises aren't objectionable. I'd prefer a different order for Leg Day, and I'd need work for my hips and glutes. Also I probably wouldn't put a heavy leg day next to a heavy pull day that includes barbell rows. This may be a me thing, but I also like including plenty of rear delt and rotator cuff work for longevity sake.

    One of the most major advantages of a PPL program is the ability to diversify your exercises by running a block of PPL with one set of exercises, followed by a different block of PPL with different exercises. Variety may lead to more efficient hypertrophy if you're advanced enough to run a PPL.

    Here are a couple examples of UL PPL that you might want to look into or even try for yourself:


    Here's a link to download the excel sheet that includes progression:

    https://liftvault.com/programs/bodyb...t-ripped-body/

    And here's the other popular option among forum regulars:
    Originally Posted by davisj3537 View Post
    Intermediate/Advanced 5 Day Lower/Upper LPP

    Lower A
    Squats 3x5-6
    Weighted Back Extensions 3x8-10
    Leg Press 3x8-10
    Leg Curls 3x10-12
    Ab work 3x15-18/Calf raises 3x12-15 Superset

    Upper A
    Incline Bench 3x5-6
    Decline DB Bench 3x8-10
    Lat Pulldowns 3x8-10 (any grip)
    Bent Over Rows 3x8-10
    Curls 3x8-10/Face Pulls 3x10-12 Superset

    Legs
    *Squat 3x5-6
    *DL 3x5-6
    Good Morning 3x8-10
    Leg Extensions/Leg curls (Superset 3x10-12)
    Calf work 3x12-15/Optional Shrugs 3x8-10 (Superset)

    Push
    *Bench(Horizontal Press) 3x5-6
    *OHP(Upward Press) 3x5-6
    Dips or fly 3x8-10
    Overhead Extensions(long head iso)-3x8-10/Ab work-3x12-15 (Superset)
    Lateral Raises 3x10-12

    Pull
    *Pendlay Rows(Horizontal Pull) 3x5-6
    Yates Rows(Upward Pull) 3x5-6
    Lat Pulldowns(Downward Pull) 3x8-10 (any grip)
    Reverse Flies/Overhead face pulls (Superset 3x10-12) (For facepulls think 60 degree incline for the angle)
    Curls 3x8-10


    You will be working out 2 consecutive days followed by a rest day and then 3 more consecutive days.

    Mon-Lower A
    Tue-Upper A
    Wed-Rest
    Thu-Legs (w/ DL)
    Fri-Push
    Sat-Pull
    Sun-Rest
    Repeat

    You’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts every 2 weeks. After 1 week increase the reps from the lower rep range to the higher rep range.

    *The weight increases are halved between DB exercises. Use your best judgment on weight increases for isolation exercises. The progression may be too fast.

    Optional extra set-There is an * next to exercises that you can do an extra heavy single, double or triple set each day. Pick one exercise per day. These aren’t max attempts. It is just a fun way to jump out of your normal set/rep scheme.

    [Click to return to top]
    CHEERS AND GOOD LUCK MATE!!
    ► Calgary Barbell 8 Week ► Training Age: 9 Months ► Goal: Big 3 + Bulk
    ► https://forum.bodybuilding.com/showthread.php?t=179108161
    ► Progress Pictures
    ► https://i.ibb.co/r6RKF4p/Progress-Pictures.png
    Reply With Quote

  5. #5
    Registered User kauseemcee's Avatar
    Join Date: Nov 2014
    Age: 29
    Posts: 411
    Rep Power: 2443
    kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000)
    kauseemcee is offline
    Originally Posted by Camarija View Post
    I think the reason you're not getting feedback is because what you've posted isn't a complete program yet.

    Here are some questions that may help you move in the right direction in terms of programming.

    Is this run once a week? On a 4 day cycle? Twice a week? What's the progression scheme? Is there consideration for fatigue management? Reset protocols? Deload protocols? Is there any focus on injury prevention? What about targeting your specific weaknesses?

    Generally the list of exercises aren't objectionable. I'd prefer a different order for Leg Day, and I'd need work for my hips and glutes. Also I probably wouldn't put a heavy leg day next to a heavy pull day that includes barbell rows. This may be a me thing, but I also like including plenty of rear delt and rotator cuff work for longevity sake.

    One of the most major advantages of a PPL program is the ability to diversify your exercises by running a block of PPL with one set of exercises, followed by a different block of PPL with different exercises. Variety may lead to more efficient hypertrophy if you're advanced enough to run a PPL.

    Here are a couple examples of UL PPL that you might want to look into or even try for yourself:


    Here's a link to download the excel sheet that includes progression:

    https://liftvault.com/programs/bodyb...t-ripped-body/

    And here's the other popular option among forum regulars:


    CHEERS AND GOOD LUCK MATE!!
    Thanks for the detailed post. Honestly I just want to go back to basics and have something simple to do for a while.

    I might throw in rear delts on back day and change the scheduling to Pull/Push/Legs

    I'd run this twice a week. Unless you have another suggestion for something intermediate but simple
    The best personal trainer you can invest in is YOURSELF.
    Reply With Quote

  6. #6
    Registered User kauseemcee's Avatar
    Join Date: Nov 2014
    Age: 29
    Posts: 411
    Rep Power: 2443
    kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000)
    kauseemcee is offline
    Originally Posted by TolerantLactose View Post
    It's a ppl like every other ppl. There's nothing here to really critique or question.
    Fair call, more or less looking for the thumbs up or slight tweaks since I've used a template and chosen exercises myself
    The best personal trainer you can invest in is YOURSELF.
    Reply With Quote

  7. #7
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 50
    Posts: 4,109
    Rep Power: 23186
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is online now
    Originally Posted by kauseemcee View Post
    Fair call, more or less looking for the thumbs up or slight tweaks since I've used a template and chosen exercises myself
    Looks fine to me
    Reply With Quote

  8. #8
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 2,085
    Rep Power: 12102
    paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000)
    paulinkansas is offline
    You must spread some Reputation around before giving it to Camarija again.
    Reply With Quote

  9. #9
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 50
    Posts: 3,029
    Rep Power: 5773
    air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000)
    air2fakie is offline
    Originally Posted by kauseemcee View Post
    Fair call, more or less looking for the thumbs up or slight tweaks since I've used a template and chosen exercises myself
    Assumed you didn't want any comments since you literally said you were just looking for a thumbs up in the OP. Have learned when opinions aren't really wanted.
    Reply With Quote

  10. #10
    Registered User kauseemcee's Avatar
    Join Date: Nov 2014
    Age: 29
    Posts: 411
    Rep Power: 2443
    kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000)
    kauseemcee is offline
    Originally Posted by paulinkansas View Post
    You must spread some Reputation around before giving it to Camarija again.
    Huh, I didn't realize, maybe because I refreshed page
    The best personal trainer you can invest in is YOURSELF.
    Reply With Quote

  11. #11
    Registered User kauseemcee's Avatar
    Join Date: Nov 2014
    Age: 29
    Posts: 411
    Rep Power: 2443
    kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000)
    kauseemcee is offline
    Originally Posted by BeginnerGainz View Post
    Looks fine to me
    Cheers, throwing rear delts in on back day and that's it I think
    The best personal trainer you can invest in is YOURSELF.
    Reply With Quote

  12. #12
    Registered User kauseemcee's Avatar
    Join Date: Nov 2014
    Age: 29
    Posts: 411
    Rep Power: 2443
    kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000) kauseemcee is just really nice. (+1000)
    kauseemcee is offline
    Originally Posted by air2fakie View Post
    Assumed you didn't want any comments since you literally said you were just looking for a thumbs up in the OP. Have learned when opinions aren't really wanted.
    Well how else will I know who agrees and who doesn't? Advice is welcomed good or bad
    The best personal trainer you can invest in is YOURSELF.
    Reply With Quote

  13. #13
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 2,289
    Rep Power: 13262
    TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000)
    TolerantLactose is offline
    What advice could you need? Are you planning to ramp volume? Set up training blocks to focus on specific parameters? If the question is just about exercise selection then you're worried about something that very hard to mess up.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts