Working each body part twice a week.

[Morefyah]

I am on week two of a program that I actually found on BB.com.
Don't laugh.

I was a few weeks into my 12 week cycle and I felt I needed a drastic change. I have been doing 4 day splits for the past 5 months.

I am also already used to pretty high volume and I am trying to shock my body a little bit.

I really need to strengthen my core, and add some width to my back, and mass to my legs.

I also am wanting to shed the last unwanted bit fat that I have on lower abdomen and side/middle back area.

I have added my own variations with more dumbell and barbell work and slightly higher volume on some sets.

First week was a success and I am enjoying the the different variety of movements that I honestly would have never thought to use.

Anyway I am going paste this shit up for those who are interested.

I would appreciate anybody's opinions and advice on how to tweak it a possibly get more out of it.

Don't be afraid to say it's gay!



Hardcore 6-day Routine For Mass:

• Split: Push/Pull/Legs
• Frequency: 6 days per week.
• Volume: Moderate
• Workout length: 45-60 minutes

Monday: Chest/Delts/Triceps Workout A:

• Incline dumbbell press - 2 sets, 6-8 reps
• Dips - 2 sets, 6-8 reps
• Machine bench press - 2 sets, 6-8 reps
• Dumbbell flyes - 2 sets, 6-8 reps
• Seated overhead press - 2 sets, 6-8 reps
• Tricep pressdowns - 2 sets, 6-8 reps
• Smith-machine upright rows - 2 sets, 6-8 reps
• One-arm dumbbell overhead extensions - 2 sets, 6-8 reps
• Side dumbbell laterals - 2 sets, 6-8 reps
• 
  
• Tuesday: Legs workout A:

• • ATG Squats - 3 sets, 6-8 reps
  • Stiff-legged deadlifts - 2 sets, 6-8 reps
  • Leg extensions - 2 sets, 6-8 reps
  • Lying leg curls - 2 sets, 6-8 reps
  • Smith-machine lunge - 2 sets, 6-8 reps
  • Machine calf raises - 2 sets, 6-8 reps
  • Seated calf raises - 2 sets, 6-8 reps
  • Seated calf raises - 1 set, 6-8 reps

Wednesday: Back/Biceps/Forearms Workout A:

• Deadlifts - 2 sets, 4-8 reps
• Incline dumbbell rows - 2 sets, 6-8 reps
• Lat pulldowns - 2 sets, 6-8 reps
• Seated cable rows - 2 sets, 6-8 reps
• Hyperextensions - 2 sets, 6-8 reps
• EZ bar curls - 2 sets, 6-8 reps
• Incline curls - 2 sets, 6-8 reps
• Dumbbell preacher curls - 2 sets, 6-8 reps
• Dumbbell wrist curls - 1 set, 6-8 reps
• Dumbbell wrist extensions - 1 set, 6-8 reps

Thursday: Off Day -Split repeats itself following day with workout B's.

• 
  Friday: Chest/Delts/Triceps Workout B:
  • 
    Incline Smith-Machine press - 2 sets, 10-12 reps
  • Dumbbell pullovers - 2 sets, 10-12 reps
  • Flat dumbbell press - 2 sets, 10-12 reps
  • Cable crossovers - 2 sets, 10-12 reps
  • Seated barbell overhead press - 2 sets, 10-12 reps
  • EZ bar lying tricep extension - 2 sets, 10-12 reps
  • Seated cable rear delt rows - 2 sets, 10-12 reps
  • Reverse-grip two-arm cable pressdowns - 2 sets, 10-12 reps
  • Cable side-laterals - 2
  • sets, 10-12 reps

Saturday: Legs: Workout B:

• Front barbell Squats - 3 sets, 10-12 reps
• Stiff-legged deadlifts - 2 sets, 10-12 reps
• One-Leg extensions - 2 sets, 10-12 reps
• Seated leg curls - 2 sets, 10-12 reps
• Split-squat - 2 sets, 10-12 reps
• Donkey calf raises - 2 sets, 10-12 reps
• Hack machine calf raises - 2 sets, 10-12 reps
• Seated calf raises - 1 set, 10-12 reps

Sunday: Back/Biceps/Forearms Workout B:

• Deadlifts - 2 sets, 8-10 reps
• Machine rows - 2 sets, 10-12 reps
• Wide-grip chin-ups - 2 sets, 8 reps
• One-arm rows - 2 sets, 10-12 reps
• Lying torso raise - 2 sets, 12-15 reps
• Seated alternating dumbbell curls - 2 sets, 12-15 reps
• Concentration curls - 2 sets, 12-15 reps
• Cable one-arm curls - 2 sets, 12-15 reps
• Cable wrist curls - 1 set, 12-15 reps
• Wrist extensions - 1 set, 12-15 reps

This are just examples.
Have already changed it up quite a bit. Now I am wondering what to add and what to drop.

Will be putting extra emphasis on deadlift , squat, bench, and including more dumbell and barbell work then shown in the examples.

 

[Ozzy619]

PPL is a great program, but I dont like this format at all. First theres way too many accessory workouts going on. Stick to your compound movements and finish with whatever accesory you want. Drop the machines and smith machine, everythiny should be bb or db. Finally, 2 sets of 6 to 8 reps isnt goinh to cut it imo. I would should for more volume on your compounds, say 5x10.

If thats not enough I can put together something for others to critique or add to.

 

[Morefyah]

Thanks for the advice man.
Just need to fine tune it then Kill this shit. Wish I had prepared better and had it dialed in, but I still have 9 weeks left to my cycle.
Then prob pct or maybe cruise for a while. Not sure yet...


Yea I already did drop the machines and have raised the volume of my compound movements usually 3-4 sets of 8-12 reps to almost failure.

I like the idea of the 6 day split and push-pull-legs. I just want to get the most out of it with the most efficient and effective movements possible.

I am really not to familiar with all the machines and what not.
I am looking to add similar variations using barbells and dumbells.

This honestly is the most motivated I have been in a while.

 

[Docd187123]

My thoughts echo Ozzy's. Someone with no knowledge of programming training came up with this.

Cut the exercise selection drastically, increase the reps and/or sets to elicit an adaptive response, focus on the compound lifts with isolations to target weaker areas, drop smith machines

 

[Morefyah]

My thoughts echo Ozzy's. Someone with no knowledge of programming training came up with this.

Cut the exercise selection drastically, increase the reps and/or sets to elicit an adaptive response, focus on the compound lifts with isolations to target weaker areas, drop smith machines

I don't like the exercise selections either. I just like the idea of the PPL twice per week.
I am just over thinking it.
I just need to do what I have already have been doing. But get more creative in my pairing and realizing my limits as not to overtrain to the point that it effect the second half of the week.

Do you think the first half of the week should be more focused on heavier lifts, and the second half maybe being higher volume lighter weight, or should they both be equal in intensity, volume and weight?

 

[Docd187123]

I don't like the exercise selections either. I just like the idea of the PPL twice per week.

PPL routines are fine. Nothing wrong with them but this is far from a PPL routine. For example it has rows on the push day. Rows are a pulling movement. Flyes are iffy but if anything I'd have them as pulling movements and they're pushing. There are 4 deadlift or variation lifts a week. WAY TOO MUCH FOR DEADS normally but the volume is so low I'd be surprised if they did anything for you. Etc

I am just over thinking it.
I just need to do what I have already have been doing. But get more creative in my pairing and realizing my limits as not to overtrain to the point that it effect the second half of the week.

I don't know who made the program but it's definitely overthought. The rep and set schemes are too low in volume or intensity. It's more of a circuit Troy workout to me.

Do you think the first half of the week should be more focused on heavier lifts, and the second half maybe being higher volume lighter weight, or should they both be equal in intensity, volume and weight?

You could have a hypertrophy push, pull, leg days and then strength for each also. It's doable but you'd need to change a lot of stuff around. Your strength portion I would base around Prilepin's table. The hypertrophy portion maybe just use a simple RPE scale with fatigue load drops or keep it very simple with 4-6sets of 8-12reps. Something like that

All in all, this needs serious work IMO. Are you trying to change it for you and stick to PPL or trying to make something new entirely

 

[rigs03]

^ that is how I like to PPL when I do it. First half I focus on strength and big compound lifts with a few accessories. Accessories I keep to lower volume and not much over 8-10 reps on these days- ie weighted pull ups, dips, etc.

Then when I'm hitting it the second time through I will up the volume both through set and reps. If you aren't increasing your compound lifts, then you know you need to dial it back.

Either way just focus on increasing by progressive overload whether it be sets, reps, weight, rest... Eat enough food, get some sleep, and you will grow.

 

[Morefyah]

PPL routines are fine. Nothing wrong with them but this is far from a PPL routine. For example it has rows on the push day. Rows are a pulling movement. Flyes are iffy but if anything I'd have them as pulling movements and they're pushing. There are 4 deadlift or variation lifts a week. WAY TOO MUCH FOR DEADS normally but the volume is so low I'd be surprised if they did anything for you. Etc




I don't know who made the program but it's definitely overthought. The rep and set schemes are too low in volume or intensity. It's more of a circuit Troy workout to me.



You could have a hypertrophy push, pull, leg days and then strength for each also. It's doable but you'd need to change a lot of stuff around. Your strength portion I would base around Prilepin's table. The hypertrophy portion maybe just use a simple RPE scale with fatigue load drops or keep it very simple with 4-6sets of 8-12reps. Something like that

All in all, this needs serious work IMO. Are you trying to change it for you and stick to PPL or trying to make something new entirely

This is honestly not about the person who wrote this or the selection of exercises, reps, sets.

I just like the ppl concept.
That's why I came to you guys for help and advice.

I have only been on it for one week which I will consider a warmup to working out 3on 1off 3on.
I am open to something new entirely.
Just need a change from my same old 4 day split.

I'm a noob I need help.

 

[Morefyah]

^ that is how I like to PPL when I do it. First half I focus on strength and big compound lifts with a few accessories. Accessories I keep to lower volume and not much over 8-10 reps on these days- ie weighted pull ups, dips, etc.

Then when I'm hitting it the second time through I will up the volume both through set and reps. If you aren't increasing your compound lifts, then you know you need to dial it back.

Either way just focus on increasing by progressive overload whether it be sets, reps, weight, rest... Eat enough food, get some sleep, and you will grow.

Good shit!
I was kinda thinking the same way with the volume on the second half.
Thanks...

Still open to new ideas though.

 

[Docd187123]

This is honestly not about the person who wrote this or the selection of exercises, reps, sets.

I just like the ppl concept.
That's why I came to you guys for help and advice.

I have only been on it for one week which I will consider a warmup to working out 3on 1off 3on.
I am open to something new entirely.
Just need a change from my same old 4 day split.

I'm a noob I need help.

I'm about to hit the sheets but I'll def post up something here in the morning. In the mean time how about you come up with a PPL routine based on the recommendations the others have given you so far? Then we can tweak that a bit if needed.

 

[Morefyah]

I'm about to hit the sheets but I'll def post up something here in the morning. In the mean time how about you come up with a PPL routine based on the recommendations the others have given you so far? Then we can tweak that a bit if needed.

You really don't have too but if you did
that would be really cool man!
I would like to learn how to do shit the right way use the right technique.

I'll take all the help I can get.
Thanks again...

 

[jaymaximus]

I work each body part twice a day. Everyday.

 

[Morefyah]

You workout twice a day everyday?

 

[jaymaximus]

You workout twice a day everyday?

No. It was a joke. I work out whenever doc tells me to. But I just switched to a PL routine. So ill be at 3 days a week.

 

[Morefyah]

Lol I see...
Yea I have been lurking on your log.
Been intimidated to chime in because I don't know shit.

Doc definitely seems to know his shit.
Nice to have people that don't really know you offer there help.
I am honestly just bored doing a 4 day split. I want to get the the most out of this cycle.

I just need some direction.
The prop has me feeling good and have already added quite a bit of size.

I just want to eat, workout and learn how to do shit the right way!

 

[Docd187123]

You really don't have too but if you did
that would be really cool man!
I would like to learn how to do shit the right way use the right technique.

I'll take all the help I can get.
Thanks again...

No one here has to but we do anyway. It's called helping your brother in iron.

Lol I see...
Yea I have been lurking on your log.
Been intimidated to chime in because I don't know shit.

Doc definitely seems to know his shit.
Nice to have people that don't really know you offer there help.
I am honestly just bored doing a 4 day split. I want to get the the most out of this cycle.

I just need some direction.
The prop has me feeling good and have already added quite a bit of size.

I just want to eat, workout and learn how to do shit the right way!

Not chiming in is your first and biggest mistake. You cannot learn if you cannot ask a question. I'm sure Jay doesn't mind you asking anything in his log and neither do I in mine.

So your goals are mainly to geta stronger core and add size to your back and legs?

 

[jaymaximus]

Lol I see...
Yea I have been lurking on your log.
Been intimidated to chime in because I don't know shit.

Doc definitely seems to know his shit.
Nice to have people that don't really know you offer there help.
I am honestly just bored doing a 4 day split. I want to get the the most out of this cycle.

I just need some direction.
The prop has me feeling good and have already added quite a bit of size.

I just want to eat, workout and learn how to do shit the right way!

Only way you learn is by asking and reading brother. In my 1st post in my log I made it clear any and everyone could come in and kick off their shoes. Make yourself at home.
Trust me. I bothered Doc, INH (i didnt say the whole thing), Masters, etc. about everything. Through posts and PMs.
And thats what my whole log is about. Getting some direction and less random.
And remember more isnt always better. You have to get your goals and then figure out how to get there. But you need time to recover, whether cycling or not.

 

[weighted chinup]

This implementation of the PPL template is definitely not good. The exercise selection is beyond excessive. Reducing exercise selection is almost always beneficial for most lifters IME, it allows you to become more adept at a smaller amount of movements. You get really fucking good at a few movements and you will look better than someone who got a little better at a bunch of different movements.

Also, volume per movement is way too low. Not ideal at all.

Increasing volume per movement would be the second thing I would do after reducing exercise selection. Increase intensity a little bit and take a dual factor approach to managing accumulated fatigue, deload periodically or go instinctively.

I would base number of movements on how strong you are. If you still have a lot of room to make drastic improvements in strength on your main movements very quickly then I would keep exercise selection even more focused. If you are more advanced I would have slightly more variety.

An example PPL routine done properly

Push
Barbell Bench Press
Lateral Raises
Tricep Pressdown

Pull
Weighted Chin-up
Seated Row
Rear Delt Fly
Lying Cable Curl

Legs
Front Squat
RDL
Weighted Hyperext.
Leg ext.

Use a moderate RM or a slightly higher intensity on some of your compounds / main movements, if you're working with a moderate intensity then aim for around 30-50 total reps per movement.

I don't do anywhere near the amount of movements as the routine in the OP and I have used a PPL template ever since I started lifting. This is what my current exercise selection looks like with poundages and intensities used. I didn't included total tonnage per movement, but anything within a 4-6RM I aim for atleast 25-35 total reps. Anything with an 8-10 RM I aim for atleast 50 total reps, some movements higher.

 

[Morefyah]

No one here has to but we do anyway. It's called helping your brother in iron.



Not chiming in is your first and biggest mistake. You cannot learn if you cannot ask a question. I'm sure Jay doesn't mind you asking anything in his log and neither do I in mine.

So your goals are mainly to geta stronger core and add size to your back and legs?

Yes those are some of my goals.
I honestly would like to start fresh.
Forget this thread and program mentioned to start the thread and
Forget the ppl for the time being.


I am not sure the best way to go about this?
Maybe it would be easier if finish my week doing my own variation and list exactly what I am doing each day.
Sets, reps, movements.

Then you can tell me what I'm doing wrong.
Is this a good idea?

 

[Morefyah]

Only way you learn is by asking and reading brother. In my 1st post in my log I made it clear any and everyone could come in and kick off their shoes. Make yourself at home.
Trust me. I bothered Doc, INH (i didnt say the whole thing), Masters, etc. about everything. Through posts and PMs.
And thats what my whole log is about. Getting some direction and less random.
And remember more isnt always better. You have to get your goals and then figure out how to get there. But you need time to recover, whether cycling or not.

Thanks for the encouragement @jaymaximus and the invite to your thread again.
I'll be up in there!
Nice to see brothers helping out.