Everyday Bro-PPL. The Best Gymmaxing Split.

[thecel]

The Everyday Bro-PPL split. 7-day hybrid of PPL and Bro-Split.

Day	Training
Sunday	Legs (Anterior Focus) + Abs
Monday	Back-Focused Pull
Tuesday	Triceps-Focused Push
Wednesday	Legs (Posterior Focus) + Abs
Thursday	Chest-Focused Push
Friday	Biceps-Focused Pull
Saturday	Shoulders + Neck

Hop on Bro-PPL!

---

SAMPLE ROUTINE

Sunday = Legs (Anterior Focus) + Abs

1. Squat
2. Leg Press
3. Knee Extension
4. Standing Calf Raise
5. Rope Crunch-Down

Monday = Back-Focused Pull

1. Weighted Pull-Up
2. Chest-Supported Dumbbell Row
3. Straight-Armed Push-Down
4. Back Extension
5. Barbell Shrug

Tuesday = Triceps-Focused Push

1. Close-Grip Barbell Bench Press
2. EZ-Bar French Press
3. EZ-Bar Skull Crusher
4. Overhead Tricep Extension
5. Rope Push-Down

Wednesday = Legs (Posterior Focus) + Abs

1. Deadlift
2. Barbell Hip Thrust
3. Sitting Hamstring Curl Machine
4. Standing Calf Raise
5. Hanging Obliques Legs Semicircles

Thursday = Chest-Focused Push

1. Wide-Grip Barbell Bench Press
2. Weighted Forward-Leaning Dip
3. Incline Bench Dumbbell Press
4. Low-to-High Cable Crossover
5. Chest Fly Machine / Pec Deck

Friday = Biceps-Focused Pull

1. Weighted Chin-Up
2. Barbell Yates Row
3. Seated Incline Bench Dumbbell Curl
4. EZ-Bar Spider Curl
5. Dumbbell Hammer Curl

Saturday = Shoulders + Neck

1. Standing Barbell Overhead Press
2. Sitting Dumbbell Overhead Press
3. Lateral Raise Machine
4. Cable Lateral Raise
5. Posterior Delts Reverse Fly Machine
6. Wide Dual-Cable Pull-Aparts
7. Neck Curls Giant Set

---

This split mogs all. Hit me with your copes and I’ll dismantle them.

 

[Deleted member 24371]

no rest days?

 

[Deleted member 18361]

thecel the type of nigga to make workout routines but not do them

 

[thecel]

no rest days?

Not a problem. You don’t work the same muscles 2 days in a row in this routine, so the muscles have ample time to recover between training sessions. Just deload every now and then.

 

[Terrytheniggblaster]

No rest days = going ER after 3 weeks
And who tf trains calves, woman don't give a damn about your fkin calves DUMBASS

 

[Deleted member 18361]

No rest days = going ER after 3 weeks
And who tf trains calves, woman don't give a damn about your fkin calves DUMBASS

they care about proportions tho sweetie

 

[thecel]

And who tf trains calves, woman don't give a damn about your fkin calves DUMBASS

I included all the major muscle groups in this plan so people don’t blabber “shit program bro where’s da calves???” People who don’t care about calves can just leave the exercises out of their personal versions of this routine.

 

[Terrytheniggblaster]

they care about proportions tho sweetie

Women barely care about legs buddy, since shorts look like shit anyway. And training your calves barely even does anything sweetie

 

[thecel]

thecel the type of nigga to make workout routines but not do them

I train hard, but I have bad genes.

 

[Orc]

where's the 10+ sets of ohp.

 

[Deleted member 18361]

Women barely care about legs buddy, since shorts look like shit anyway. And training your calves barely even does anything sweetie

you mustve sat down and interviewed women about what they think of legs

last i recall, having proportions in appearance was comfort to the eyes

yes, working out a muscle (calve is muscle) does create hypertrophy

 

[Prettyboy]

The best possible split is an upper lower - PPL hypertrophy/strength combo, like

Upper
Lower
-
Push
Pull
Legs
-

On UL days focus on heavy compound exercises, while on the PPL days go for isolation

But in practice both UL and PPL alone are fantastic routines, that combo is only for those who want the very best

 

[reptiles]

The best possible split is an upper lower - PPL hypertrophy/strength combo, like

Upper
Lower
-
Push
Pull
Legs
-

On UL days focus on heavy compound exercises, while on the PPL days go for isolation

But in practice both UL and PPL alone are fantastic routines, that combo is only for those who want the very best

How long does it take to get results like this.

For some reason this guy has cancer tier skin now but the results are insane and hes reached his. Natty potential how long should it take a normal dedicated person

 

[TeenAscender]

just do david laid DUP if u want to be spoonfed a program

 

[reptiles]

@thecel brutal face pill this niggers body looks chiseled as fuck post weight loss but its still over due to face muscles is a halo on any face but if your ugly then its not a choice you. Need muscles i seriously hope this nigger didn't roid tbqh

 

[thecel]

@thecel brutal face pill this niggers body looks chiseled as fuck post weight loss but its still over due to face muscles is a halo on any face but if your ugly then its not a choice you. Need muscles i seriously hope this nigger didn't roid tbqh




View attachment 2012255

he probably puts his p in v semi-regularly

 

[reptiles]

he probably puts his p in v semi-regularly

I pray this isn't roids tbqh or muscle implants i heard curries had dog shit body genes for ab transformations but i look at these as motivators

 

[Fgsfds]

I will not enter a gym more than 3 days a week

 

[Prettyboy]

How long does it take to get results like this.


View attachment 2012253

For some reason this guy has cancer tier skin now but the results are insane and hes reached his. Natty potential how long should it take a normal dedicated person

I stand by my words there’s no femalegazemaxxed natural physique that isn’t achievable in under 2 years, no matter where you start

The bodies of bodybuilder behemoths take significantly longer to attain even with gear, but they have no female appeal so they are irrelevant in looksmaxxing discourse anyways

 

[ascension!]

Can you personally make me a personalized routine for me? I want to build a nice natty physique , can pay

 

[reptiles]

I stand by my words there’s no femalegazemaxxed natural physique that isn’t achievable in under 2 years, no matter where you start

The bodies of bodybuilder behemoths take significantly longer to attain even with gear, but they have no female appeal so they are irrelevant in looksmaxxing discourse anyways

Tbqh true why do they overly focus on 1 factor tbqh

 

[Deleted member 24614]

@Prettyboy why do you bother training legs

 

[The Grinch]

Women barely care about legs buddy, since shorts look like shit anyway. And training your calves barely even does anything sweetie

Hang yourself

 

[thecel]

Women barely care about legs buddy, since shorts look like shit anyway. And training your calves barely even does anything sweetie

Hang yourself

He can’t because his legs are too weak to step up on a chair or a stool.

 

[Dbeyduvudhs]

nippard had a video about this but for normies not on Roids then training full body is better. 3-4 times a week

 

[zharupodrugu]

Imagine working out everyday. Meanwhile i just do FB 3 times a week and still progressing.

 

[Tonymontana]

Too much volume and unnecessary exercises imo

Why do newbs think “more is better”. You literally just need two exercises/bodypart and focus on getting strong as fuck at them.

Incline and flat bench for chest, row and pullup for back, lateral and rear raises for delts. Bb curl and overhead extensions for arms. Guarantee I make more progress doing that vs you doing five different exercises that all literally do the same thing (two different flys, three different overhead tricep extensions wtf)

 

[thecel]

Guarantee I make more progress doing that vs you doing five different exercises that all literally do the same thing

“I make more progress than you” is a shit argument in the context of a diverse forum full of both subhumans and slayers. This site’s members have muscle-building genetics ranging from non-responders all the way up to elite-bodybuilder-tier.

I’ll probably never make more progress than you, for my genetics are piss-poor. The gains I’ll get from running the best program with the best diet are probably less than the gains an average male will get from running a very suboptimal program with an awful diet.

 

[Pikabro]

This week inshallah I’m doing

Tuesday:
Bench Press 3x5 + failure set
Dumbell press 3x12
Shoulder press machine 3x8
Lateral raise 3x8

Wednesday:
Pull up attempts to failure
Lat pulldown 3x8
Cable row 3x8

Thursday:
Squat 3x5 + failure set
Deadlift 3x3
Bulgarian 3x12

Friday:
Dips (haven’t done this before tho)
Dumbell press again
Same shoulder workout

Saturday:
Repeat back day, maybe replace pull ups with chin ups

2 day rest

 

[Realism]

Shitty program.

 

[thecel]

Shitty program.

elab

 

[GymCelNeckPill]

Sadly gym is cope.

 

[Deleted member 2268]

Crazy how dumb most nattys are. Nattys competing with roiders is like curry slum dwellers competing with Bill Gates

@softlysoftly @Skywalker @JFLateating

 

[Deleted member 2268]

where's the 10+ sets of ohp.

Don’t tell them bro let them fail

 

[Deleted member 2268]

N

Too much volume and unnecessary exercises imo

Why do newbs think “more is better”. You literally just need two exercises/bodypart and focus on getting strong as fuck at them.

Incline and flat bench for chest, row and pullup for back, lateral and rear raises for delts. Bb curl and overhead extensions for arms. Guarantee I make more progress doing that vs you doing five different exercises that all literally do the same thing (two different flys, three different overhead tricep extensions wtf)

Nattys coping with strength while real chads pin gear and get jacked curling 25s

 

[Deleted member 2268]

This week inshallah I’m doing

Tuesday:
Bench Press 3x5 + failure set
Dumbell press 3x12
Shoulder press machine 3x8
Lateral raise 3x8

Wednesday:
Pull up attempts to failure
Lat pulldown 3x8
Cable row 3x8

Thursday:
Squat 3x5 + failure set
Deadlift 3x3
Bulgarian 3x12

Friday:
Dips (haven’t done this before tho)
Dumbell press again
Same shoulder workout

Saturday:
Repeat back day, maybe replace pull ups with chin ups

2 day rest

Don’t forget to take test booster

 

[Deleted member 22639]

Crazy how dumb most nattys are. Nattys competing with roiders is like curry slum dwellers competing with Bill Gates

@softlysoftly @Skywalker @JFLateating

All the work for so little return often times

 

[Deleted member 22639]

Don’t forget to take test booster

Maybe if they work hard enough they can be lucky to look like this lol

 

[Deleted member 2268]

Maybe if they work hard enough they can be lucky to look like this lol
View attachment 2013723

Scott Herman is a little bitch mogged by avg high school football player

 

[DoctorLooksmax]

Crazy how dumb most nattys are. Nattys competing with roiders is like curry slum dwellers competing with Bill Gates

@softlysoftly @Skywalker @JFLateating

what routine do you do?

Ill roid eventually but im focusing on facial surgeries atm so dont see the ppint roiding when ill have to take months of the gym psot op


idk how @Blackgymmax does it?

 

[Deleted member 22639]

what routine do you do?

Ill roid eventually but im focusing on facial surgeries atm so dont see the ppint roiding when ill have to take months of the gym psot op


idk how @Blackgymmax does it?

Smart

 

[Deleted member 2268]

what routine do you do?

Ill roid eventually but im focusing on facial surgeries atm so dont see the ppint roiding when ill have to take months of the gym psot op


idk how @Blackgymmax does it?

DM I will never share with retards here

 

[DoctorLooksmax]

DM I will never share with retards here

discord it to me brother

 

[Blackgymmax]

what routine do you do?

Ill roid eventually but im focusing on facial surgeries atm so dont see the ppint roiding when ill have to take months of the gym psot op


idk how @Blackgymmax does it?

Decadude is like.a new gear user and he turned into a real retarded weirdo after using it. Anyways you basicallg train the exact same but add a bit more volume lmao

 

[Blackgymmax]

I stand by my words there’s no femalegazemaxxed natural physique that isn’t achievable in under 2 years, no matter where you start

The bodies of bodybuilder behemoths take significantly longer to attain even with gear, but they have no female appeal so they are irrelevant in looksmaxxing discourse anyways

Na theres alot of appeal. Thats what 300+ likes in a few hrs of bumble looks like

 

[Realism]

elab

Because you're literally ignoring even the most basic principles on how a well structured program should be.

- It's well documented, and I'd say common sense at this point, that working out a body part twice per week is better than one.
- You're dedicating entire days to fucking biceps and triceps.
- You're dedicating an entire week with no rest days.

Even the most basic PPL would yield better results than this with putting in less effort.

A basic read up on muscle protein synthesis would do you wonders.

 

[thecel]

- It's well documented, and I'd say common sense at this point, that working out a body part twice per week is better than one.

This works out each body part twice per week.

---

- You're dedicating entire days to fucking biceps and triceps.

Not only biceps and triceps; pull with a biceps emphasis and push with a triceps emphasis.

Jeff Nippard does similar things in his PPL program (deltoids-focused push, lats-focused pull, etc.).

 

[thecel]

bump

 

[ezio6]

Lol at training legs