My full Push pull legs workout routine for maximal gains. GYMCELS GTFIH

[poreskin]

Gymcels come review ts:

And for beginners (>1 year) feel free to do it as its generally good
-------------------------
ORDER of days

pull push legs-pull push legs rest repeat
------------------------


--------------------------

Pull A:
----------------------

Pull ups(lat bias): 2 x 6-8 reps to faliure

Barbell row(upper back): 2 x 6-8 reps to faliure

Chest supported row(Upper back bias): 2 x 6-8 reps to faliure

Face pull: 2 x 8-12 reps to faliure

Hammer curl: 3 x 8-12 reps faliure

Preacher curl: 3 x 8-12 reps faliure
-----------------------------

Push A:
----------------

Barbell bench press: 2 x 6-8 1 rep in reserve

Machine Shoulder press: 2 x 6-8 faliure

Pec Dec fly: 2 x 8-12 faliure

Lateral raise: 4 x 8-12 faliure

Tricep pushdown(lateral head): 3 x 8-12 faliure

Tricep extension(long head): 3 x 8-12 faliure

Shrug Smith machine 2 x 8-12 faliure

-----------------------------------------------

Legs A :
-------------------------

Barbell back squat; 2 x 5 reps 1 rep in reserve

Leg press: 2 x 6-8 reps 1 rep in reserve

Hamstring curl: 2 x 8-12 to faliure

Leg extension: 2 x 8-12 to faliure

Calve raised: 4 x 8-12 to faliure

---------------------------------------------------------------------------

Pull B:
---------------------

Lat pulldowns: 2 x 8-12 reps to faliure

Chest supported row(upper back): 2 x 8-12 reps to faliure

Machine row(lat focus this time): 2 x 8-12 reps to faliure

Pec Dec fly: 2 x 8-12 reps to faliure

Barbell bicep curl: 3 x 8-12 reps

Rope hammer curl cable: 3 x 8-12 reps
------------------------------------------------------------------

Push B
------------------------------------

Incline barbell bench press: 2 x 6-8 reps one rep in reserve

Overhead barbell standing SHoulder press: 2 x 6-8 reps to faliure if decently strong then 1-2 reps in reserve

Pec Dec fly the same thing: 2 x 8-12 reps to faliure

Lateral raise: 4 x 8-12 reps to faliure

Same arm exercises as last time, same shrug. Change it up if you plateau tho make sure you choose different exercises hitting the same muscle
----------------------------------------------------------------

Legs B:
-----------------------
Barbell Back squat: 2 x 5 reps 1 rep in reserve

Romanian Deadlifts: 2 x 6-8 reps 1 rep in reserve

Leg Extension: 2 x 8-12 reps faliure

Hamstring curl: 2 x 8-12 reps faliure

Calves: 4 x 8-12 faliure
--------------------------------




"WHY NOT UPPER LOWER OR FBOED ITS MORE OPTIMAL?"

Well I have nothing to do so I cant go to the gym any less then 6x a week.



"But gym/muscle is cope?"

Well like I said I have nothing to do and this is to prevent myself from roping

And, Im tired of looking sloppy and autistic in clothes, and like a little kid

Nobody takes me serious and there are some moments where people treat me like a little boy and yeah, all the comments that indirectly point to this

-----------------------------------------------

Also

Having a good muscle mass and low bodyfat is the foundation of looksmaxxing,

JFL at doing your 10 step skincare routine when your excess skincare product is dripping on your manboobs and your lower belly fat, and slathering on your fatass jawline

AND NO, JUST BECAUSE YOU ARE A NORMAL WEIGHT DOESNT EXCUSE U FROM THIS U SKINNYFAT SLOPPY BASTARD,
YOU STILL GOTTA LEAN DOWN FATTY

 

[poreskin]

Gymcels come review ts:

And for beginners (>1 year) feel free to do it as its generally good
-------------------------
ORDER of days

pull push legs-pull push legs rest repeat
------------------------


--------------------------

Pull A:
----------------------

Pull ups(lat bias): 2 x 6-8 reps to faliure

Barbell row(upper back): 2 x 6-8 reps to faliure

Chest supported row(Upper back bias): 2 x 6-8 reps to faliure

Face pull: 2 x 8-12 reps to faliure

Hammer curl: 3 x 8-12 reps faliure

Preacher curl: 3 x 8-12 reps faliure
-----------------------------

Push A:
----------------

Barbell bench press: 2 x 6-8 1 rep in reserve

Machine Shoulder press: 2 x 6-8 faliure

Pec Dec fly: 2 x 8-12 faliure

Lateral raise: 4 x 8-12 faliure

Tricep pushdown(lateral head): 3 x 8-12 faliure

Tricep extension(long head): 3 x 8-12 faliure

Shrug Smith machine 2 x 8-12 faliure

-----------------------------------------------

Legs A :
-------------------------

Barbell back squat; 2 x 5 reps 1 rep in reserve

Leg press: 2 x 6-8 reps 1 rep in reserve

Hamstring curl: 2 x 8-12 to faliure

Leg extension: 2 x 8-12 to faliure

Calve raised: 4 x 8-12 to faliure

---------------------------------------------------------------------------

Pull B:
---------------------

Lat pulldowns: 2 x 8-12 reps to faliure

Chest supported row(upper back): 2 x 8-12 reps to faliure

Machine row(lat focus this time): 2 x 8-12 reps to faliure

Pec Dec fly: 2 x 8-12 reps to faliure

Barbell bicep curl: 3 x 8-12 reps

Rope hammer curl cable: 3 x 8-12 reps
------------------------------------------------------------------

Push B
------------------------------------

Incline barbell bench press: 2 x 6-8 reps one rep in reserve

Overhead barbell standing SHoulder press: 2 x 6-8 reps to faliure if decently strong then 1-2 reps in reserve

Pec Dec fly the same thing: 2 x 8-12 reps to faliure

Lateral raise: 4 x 8-12 reps to faliure

Same arm exercises as last time, same shrug. Change it up if you plateau tho make sure you choose different exercises hitting the same muscle
----------------------------------------------------------------

Legs B:
-----------------------
Barbell Back squat: 2 x 5 reps 1 rep in reserve

Romanian Deadlifts: 2 x 6-8 reps 1 rep in reserve

Leg Extension: 2 x 8-12 reps faliure

Hamstring curl: 2 x 8-12 reps faliure

Calves: 4 x 8-12 faliure
--------------------------------




"WHY NOT UPPER LOWER OR FBOED ITS MORE OPTIMAL?"

Well I have nothing to do so I cant go to the gym any less then 6x a week.



"But gym/muscle is cope?"

Well like I said I have nothing to do and this is to prevent myself from roping

And, Im tired of looking sloppy and autistic in clothes, and like a little kid

Nobody takes me serious and there are some moments where people treat me like a little boy and yeah, all the comments that indirectly point to this

-----------------------------------------------

Also

Having a good muscle mass and low bodyfat is the foundation of looksmaxxing,

JFL at doing your 10 step skincare routine when your excess skincare product is dripping on your manboobs and your lower belly fat, and slathering on your fatass jawline

AND NO, JUST BECAUSE YOU ARE A NORMAL WEIGHT DOESNT EXCUSE U FROM THIS U SKINNYFAT SLOPPY BASTARD,
YOU STILL GOTTA LEAN DOWN FATTY

Bumped

IF your reading atleast rep this if u don't reply

 

[On600MgCaffeine]

Looks good, I personally do U/L PP Fill (Fill day is for muscle groups I usually don't address)
I don't go above 8 reps tho, holy fatigue

 

[poreskin]

Looks good, I personally do U/L PP Fill (Fill day is for muscle groups I usually don't address)
I don't go above 8 reps tho, holy fatigue

Since I'm so weak, I can get away with higher volume since less weight = less systemic stress

I think doing 2 sets will balance it out anyway idk


Since I'm gonna be on roids soon, I can also get away with more when I do eventually get on.

 

[poreskin]

Gymcels come review ts:

And for beginners (>1 year) feel free to do it as its generally good
-------------------------
ORDER of days

pull push legs-pull push legs rest repeat
------------------------


--------------------------

Pull A:
----------------------

Pull ups(lat bias): 2 x 6-8 reps to faliure

Barbell row(upper back): 2 x 6-8 reps to faliure

Chest supported row(Upper back bias): 2 x 6-8 reps to faliure

Face pull: 2 x 8-12 reps to faliure

Hammer curl: 3 x 8-12 reps faliure

Preacher curl: 3 x 8-12 reps faliure
-----------------------------

Push A:
----------------

Barbell bench press: 2 x 6-8 1 rep in reserve

Machine Shoulder press: 2 x 6-8 faliure

Pec Dec fly: 2 x 8-12 faliure

Lateral raise: 4 x 8-12 faliure

Tricep pushdown(lateral head): 3 x 8-12 faliure

Tricep extension(long head): 3 x 8-12 faliure

Shrug Smith machine 2 x 8-12 faliure

-----------------------------------------------

Legs A :
-------------------------

Barbell back squat; 2 x 5 reps 1 rep in reserve

Leg press: 2 x 6-8 reps 1 rep in reserve

Hamstring curl: 2 x 8-12 to faliure

Leg extension: 2 x 8-12 to faliure

Calve raised: 4 x 8-12 to faliure

---------------------------------------------------------------------------

Pull B:
---------------------

Lat pulldowns: 2 x 8-12 reps to faliure

Chest supported row(upper back): 2 x 8-12 reps to faliure

Machine row(lat focus this time): 2 x 8-12 reps to faliure

Pec Dec fly: 2 x 8-12 reps to faliure

Barbell bicep curl: 3 x 8-12 reps

Rope hammer curl cable: 3 x 8-12 reps
------------------------------------------------------------------

Push B
------------------------------------

Incline barbell bench press: 2 x 6-8 reps one rep in reserve

Overhead barbell standing SHoulder press: 2 x 6-8 reps to faliure if decently strong then 1-2 reps in reserve

Pec Dec fly the same thing: 2 x 8-12 reps to faliure

Lateral raise: 4 x 8-12 reps to faliure

Same arm exercises as last time, same shrug. Change it up if you plateau tho make sure you choose different exercises hitting the same muscle
----------------------------------------------------------------

Legs B:
-----------------------
Barbell Back squat: 2 x 5 reps 1 rep in reserve

Romanian Deadlifts: 2 x 6-8 reps 1 rep in reserve

Leg Extension: 2 x 8-12 reps faliure

Hamstring curl: 2 x 8-12 reps faliure

Calves: 4 x 8-12 faliure
--------------------------------




"WHY NOT UPPER LOWER OR FBOED ITS MORE OPTIMAL?"

Well I have nothing to do so I cant go to the gym any less then 6x a week.



"But gym/muscle is cope?"

Well like I said I have nothing to do and this is to prevent myself from roping

And, Im tired of looking sloppy and autistic in clothes, and like a little kid

Nobody takes me serious and there are some moments where people treat me like a little boy and yeah, all the comments that indirectly point to this

-----------------------------------------------

Also

Having a good muscle mass and low bodyfat is the foundation of looksmaxxing,

JFL at doing your 10 step skincare routine when your excess skincare product is dripping on your manboobs and your lower belly fat, and slathering on your fatass jawline

AND NO, JUST BECAUSE YOU ARE A NORMAL WEIGHT DOESNT EXCUSE U FROM THIS U SKINNYFAT SLOPPY BASTARD,
YOU STILL GOTTA LEAN DOWN FATTY

bump more opinions needed

 

[On600MgCaffeine]

Since I'm so weak, I can get away with higher volume since less weight = less systemic stress


Since I'm gonna be on roids soon, I can also get away with more when I do eventually get on.

There's no "weak", recovery is recovery. You gotta listen to your own body and see how you perform each sess. If you progessively overload you're good.
If you do hop on then yes, recovery will become faster and you can do much higher volume

 

[poreskin]

There's no "weak", recovery is recovery. You gotta listen to your own body and see how you perform each sess. If you progessively overload you're good.
If you do hop on then yes, recovery will become faster and you can do much higher volume

if I'm cutting how could I guage recovery because isn't it normal not to progress while cutting?

I'm 18 percent bodyfat 140 5,10

 

[On600MgCaffeine]

if I'm cutting how could I guage recovery because isn't it normal not to progress while cutting?

I'm 18 percent bodyfat 140 5,10

Meh, I just came off a cut. Don't cut out carbs or you'll underperform heavily in training and loose muscle. You need to push yourself very hard while training so that you can maintain your lean tissue. Regarding progression, yes it's pretty normal to not progress but none the less not impossible. I added around 1rep more on average to every exercise in 3 months while cutting.

 

[milkcrate1]

Even if you go 6x weekly, UL is still optimal since you'd get 3x frequency instead of 2x, unless you have recovery problems you should try UL
You also have a lot of redundancy which can turn into junk volume
Pull A - barbell row, chest supported row, face pull is redundant, id just keep the chest supported row and add an elbow tucked row, and add some forearm work at the end
Push A - barbell bench and pec dec flies are redundant, I'd swap one for an incline movement
Legs A - squats and leg press are also redundant, replace one for a hip hinge like SLDL, and please hit your adductors

 

[poreskin]

Even if you go 6x weekly, UL is still optimal since you'd get 3x frequency instead of 2x, unless you have recovery problems you should try UL
You also have a lot of redundancy which can turn into junk volume
Pull A - barbell row, chest supported row, face pull is redundant, id just keep the chest supported row and add an elbow tucked row, and add some forearm work at the end
Push A - barbell bench and pec dec flies are redundant, I'd swap one for an incline movement
Legs A - squats and leg press are also redundant, replace one for a hip hinge like SLDL, and please hit your adductors

I have to go 6x a week

 

[milkcrate1]

I have to go 6x a week

yeah so just do UL with 3x frequency then

 

[poreskin]

yeah so just do UL with 3x frequency then

????

How would that work

and where would I find my exercises for upper and lower? like is there a template

 

[milkcrate1]

????

How would that work

and where would I find my exercises for upper and lower? like is there a template

Monday Upper, Tuesday Lower, Wednesday Upper, Thursday Lower...
You can just refer to some youtube video for a general guideline, and adjust based on your goals
Don't feel pressured to switch if you don't want to

 

[poreskin]

Monday Upper, Tuesday Lower, Wednesday Upper, Thursday Lower...
You can just refer to some youtube video for a general guideline, and adjust based on your goals
Don't feel pressured to switch if you don't want to

Alright,

is there a way to target upper pec on pec Dec fly?

 

[milkcrate1]

Alright,

is there a way to target upper pec on pec Dec fly?

no, pec dec hits all pec heads pretty equally
you can try incline cable flies or any incline press, just dont angle it above 45 degrees or itll turn into a front delt exercise

 

[poreskin]

no, pec dec hits all pec heads pretty equally
you can try incline cable flies or any incline press, just dont angle it above 45 degrees or itll turn into a front delt exercise

Alright

I know this is hard to guage, but

If I do the program as written or maybe with the changes u suggested

How much, in percentage, would you say my training optimization is locked in, like just training, like seperate from diet and sleep

for example, if you say 50% that means I could be making double the gains, if you say 75%, that means I'm leaving 25% of gains on the table by not doing a more optimal program

 

[milkcrate1]

Alright

I know this is hard to guage, but

If I do the program as written or maybe with the changes u suggested

How much, in percentage, would you say my training optimization is locked in, like just training, like seperate from diet and sleep

for example, if you say 50% that means I could be making double the gains, if you say 75%, that means I'm leaving 25% of gains on the table by not doing a more optimal program

its hard to give a value to that

the main changes I suggested were just so that you'd prevent junk volume and hit certain muscles/muscle heads you weren't previously hitting well

your physique would lack less weak points, and the value of the 'gains improvements' depends on how much you value the weak points, like training adductors could be a 200% boost because you weren't targetting them originally, or targeting upper chest could be 10%-50%, depending on how much you value the muscle

 

[poreskin]

its hard to give a value to that

the main changes I suggested were just so that you'd prevent junk volume and hit certain muscles/muscle heads you weren't previously hitting well

your physique would lack less weak points, and the value of the 'gains improvements' depends on how much you value the weak points, like training adductors could be a 200% boost because you weren't targetting them originally, or targeting upper chest could be 10%-50%, depending on how much you value the muscle

oh,

whats ur height weight and bf % percentage

 

[milkcrate1]

oh,

whats ur height weight and bf % percentage

coaches dont play

 

[poreskin]

coaches dont play

just be honest I have very low standards to consider someone jacked

 

[milkcrate1]

5'10, 150lbs, around 15% bf
I started 6 months ago at about the same weight but like 20% bodyfat and my only goal was the maingain while maxxing my bench
benchmaxxed so hard I jumped from 135 to 210 in under 6 months

 

[PrinceofDarkness]

Just look for Jeff nippards pdf on google its free and has weeks of ppl or upper and lower

 

[voluntarycel]

Maximal gains and ppl in the same sentence dnr

 

[poreskin]

Maximal gains and ppl in the same sentence dnr

and what's the best split then?

 

[Viriato_catholic]

I joined the gym 2 weeks ago (I go monday, wednesday and friday) and I literally don't know what to train I only do upper body exercises because my leg is injured

I literally just do these exercises

 

[poreskin]

I joined the gym 2 weeks ago (I go monday, wednesday and friday) and I literally don't know what to train I only do upper body exercises because my leg is injured
View attachment 5166126

I literally just do these exercises

just do this

Upper/Lower 4 Day Bodybuilding Workout

Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.

www.muscleandstrength.com

 

[Viriato_catholic]

just do this

Upper/Lower 4 Day Bodybuilding Workout

Reach your muscle building goals with this balanced 4 day training split that mixes heavy compound exercises, machines, cables and incorporates 3 second negatives.

www.muscleandstrength.com

ty bro