Best PPL Split for Natural Lifters !!! (GTFIH)

[Bonesbonesbonesbone]

Monday/Push	Tuesday/Rest	Wednesday/PULL	Thursday/Rest	Friday/Legs	Saturday/Shoulders +Arms	Sunday/Rest
1.Flat Barbell Bench Press 3x5		1. Barbell Rows 3x8		1. Squats/Deadlifts (Alternate) 3x5	1. DB Shoulder Press or OHP 3x5
2. DB Incline Bench 3x10		2. Seated Cable Rows 3x10		2. Good Mornings 3x8	2. Lateral Raises 3x10
3. DB Shoulder Press 3x10		3. Lat Pulldowns 3x10		3. Romanian Deadlifts 3x10	3. Tricep Pushdowns 3x10
4. Lateral Raises 3x10		4. Face Pulls 3x10		4. Leg Press	4. Tricep Ropeaways 3x10
5. Tricep Pushdowns 3x10		5. Bicep Curls 3x10		5. Leg Extensions	5. Bicep Curls 3x10
6. Tricep Ropeaways 3x10		6. Hammer Curls 3x10		6. Leg Curls	6. Hammer Curls 3x10

Its your simple PPL, but with one dedicated shoulder and arm day after legs since the main flaw of a PPL split is the arms are weak and fatigued after the heavy compounds in the beginning of the workouts and also shoulders being on a push day with chest is a big flaw in actually growing shoulders so thats why shoulders + Arms combined on a day after leg day to really directly put work on them without the fatiguing excerises on your push or pull days on Monday and Wednesdays.


There's also a 5 day split for PPL which is just Push, Pull, legs, Rest, Push Pull Legs but that's for advanced lifters who already achieved around 70-80% of their natural genetic potential and are serious in getting those last 5-15lbs of lean tissue over the course of 8-16 years consistently on the perfect rhythm diet, sleep, low stress, timing and etc.

 

[PseudoMaxxer]

Thanks bro

 

[Bonesbonesbonesbone]

Thanks bro

No problem, beginner ?

 

[Deleted member 50702]

you finally started lifting?

 

[Deleted member 50511]

PPL is a bad routine, PP is much better.

Legs don't need to be trained, they get trained enough just supporting your body.

 

[Bonesbonesbonesbone]

you finally started lifting?

I've been lifting for 3 months and 28 days now, not consistent with my diet of course but that doesn't matter when im still a newbie lol ill make gains even if i was drinking and eating goyslop everyday, when i reach 2 years of lifting natty thats when im gonna up my game and HAVE to go consistent with my diet, sleep etc.

 

[PseudoMaxxer]

No problem, beginner ?

No, trained for 1.5 years and got gymmaxxed.

Dropped everything for a year and now i’m coming back.

 

[Bonesbonesbonesbone]

PPL is a bad routine, PP is much better.

Do you mean upper and lower ? also it entirely depends on the persons preference in the splits, personally i like PPL more but tbf i have not tried any other split.

 

[Bonesbonesbonesbone]

No, trained for 1.5 years and got gymmaxxed.

Dropped everything for a year and now i’m coming back.

You'll get the gains back quicker because of muscle memory.

 

[Deleted member 50511]

Do you mean upper and lower ? also it entirely depends on the persons preference in the splits, personally i like PPL more but tbf i have not tried any other split.

There's no lower, only upper body.

 

[Bonesbonesbonesbone]

There's no lower, only upper body.

Bad approach, Legs are important, your legs actually spillover to your upper body strength and progress and plateu's if you dont lift lower body too.

 

[Deleted member 50511]

Bad approach, Legs are important, your legs actually spillover to your upper body strength and progress and plateu's if you dont lift lower body too.

Cope, you gotta johhnybravomaxx.

 

[Bonesbonesbonesbone]

Cope, you gotta johhnybravomaxx.

View attachment 2701609

Tbf, being a jhonnybravomaxx looking physique is better then a none gymcelled physique, but girls would prefer a more balanced upper/lower body physique more then jhonny bravos jfl.

 

[Deleted member 50511]

Tbf, being a jhonnybravomaxx looking physique is better then a none gymcelled physique, but girls would prefer a more balanced upper/lower body physique more then jhonny bravos jfl.

You'll never get big enough natty where your legs will look tiny in comparison.

 

[Bonesbonesbonesbone]

You'll never get big enough natty where your legs will look tiny in comparison.

True, but also not true because your legs will significantly look more smaller in comparison to your upper body even when natural, it has happened many times because of legit no leg excerises.

 

[Deleted member 50511]

True, but also not true because your legs will significantly look more smaller in comparison to your upper body even when natural, it has happened many times because of legit no leg excerises.

Big quads look terrible in pants, they're a looksmin. Go ahead and train them if your boyfriend insists.

 

[Bonesbonesbonesbone]

Big quads look terrible in pants, they're a looksmin. Go ahead and train them if your boyfriend insists.

View attachment 2701612

First off hes wearing tight ass pants, second off hes emphasisng more on his legs jfl,

Here is what a actually balanced 8-9 year natural physique looks like even in sweat pants.

 

[Deleted member 50511]

First off hes wearing tight ass pants, second off hes emphasisng more on his legs jfl, View attachment 2701613 Here is what a actually balanced 8-9 year natural physique looks like even in sweat pants.

Looks homo erotic.

 

[Bonesbonesbonesbone]

Looks homo erotic.

Nope, you just lazy and skip leg day, thats probably why your spillover is affected on upper body gains.

 

[Alex_notmogging]

Nice split bra , but shouldnt you do 3 chest exercises ????

 

[Deleted member 110192]

Monday/Push	Tuesday/Rest	Wednesday/PULL	Thursday/Rest	Friday/Legs	Saturday/Shoulders +Arms	Sunday/Rest
1.Flat Barbell Bench Press 3x5		1. Barbell Rows 3x8		1. Squats/Deadlifts (Alternate) 3x5	1. DB Shoulder Press or OHP 3x5
2. DB Incline Bench 3x10		2. Seated Cable Rows 3x10		2. Good Mornings 3x8	2. Lateral Raises 3x10
3. DB Shoulder Press 3x10		3. Lat Pulldowns 3x10		3. Romanian Deadlifts 3x10	3. Tricep Pushdowns 3x10
4. Lateral Raises 3x10		4. Face Pulls 3x10		4. Leg Press	4. Tricep Ropeaways 3x10
5. Tricep Pushdowns 3x10		5. Bicep Curls 3x10		5. Leg Extensions	5. Bicep Curls 3x10
6. Tricep Ropeaways 3x10		6. Hammer Curls 3x10		6. Leg Curls	6. Hammer Curls 3x10

Its your simple PPL, but with one dedicated shoulder and arm day after legs since the main flaw of a PPL split is the arms are weak and fatigued after the heavy compounds in the beginning of the workouts and also shoulders being on a push day with chest is a big flaw in actually growing shoulders so thats why shoulders + Arms combined on a day after leg day to really directly put work on them without the fatiguing excerises on your push or pull days on Monday and Wednesdays.


There's also a 5 day split for PPL which is just Push, Pull, legs, Rest, Push Pull Legs but that's for advanced lifters who already achieved around 70-80% of their natural genetic potential and are serious in getting those last 5-15lbs of lean tissue over the course of 8-16 years consistently on the perfect rhythm diet, sleep, low stress, timing and etc.

Just lift