Bonesbonesbonesbone
T-1000 Frame Mogger
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- Mar 28, 2022
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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.