Bonesbonesbonesbone
T-1000 Frame Mogger
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5x day PPL Split Alternating between Leg focus and upper body focus weeks
Week 1/ Week A: week 2/ Week B: week 3 +, Repeat cycle.
Monday- Push Monday- Pull
Tuesday- Pull Tuesday- Legs
Wednesday- Rest Wednesday- Rest
Thursday-Legs Thursday- Push
Friday-Push Friday - Pull
Saturday-Pull Saturday- Legs
Sunday- Rest Sunday- Rest
Alternate between week A and B (It's on an even week, so Week 3 would be doing Week A focus, and Week 4 would be focusing on Week B focus, and repeats the cycle onwards when your training) note you do not have to do more pull days on the leg day focus week, you can do more push days too if you want it just depends on whether pulling or pushing is your weakness. (I put more pull days in my 5-day split because i lack back strength/ pulling strength)
Also avoid doing deadlifts and squats on the same day for leg day focus week as this will tax your CNS and body incredibly bad if you do. Instead, Do Squats first on Tuesday, then Deadlifts on Saturday, and so when you alternate to the Push and Pull dominant week, you can focus on either between Squats or Deadlifts on that week (Depends on you because some people have better leverages/build for squatting or deadlifting, but Imo focus more on the one you are not built for). So, for me I focus more on deadlifts during the Push Pull dominant week (week 1) because I have bad leverages for it (Longer torso, and normal arm length). That's also why I'm great at squatting.
Don't focus much on the weight of the exercise, it should be hard enough to where your last 2-5 reps are breaking down your form. If the starting reps of any set for any exercise is already breaking down the form, lower the weight until it's not too heavy to be improperly lifting. For example, on Pullups, if you can do the first 5 reps good form and the last 5 the form starts to breakdown that is good. Having focus days on the Push Pull dominant day is recommended too so for example on Monday you may focus more on strength/flat Bench, and on Friday you may focus more on upper chest + shoulders. Can be the same for Pull too so On Tuesday you can focus more on Pull-ups/ strength, and on Saturday can focus on more Barbell/Cable or DB Rowing to hit the muscles in the back.
Note: If you choose to not do Any shoulder pressing exercise that is completely fine because on any pressing movement such as the bench press and incline bench press you will be sufficiently hitting your front delt anyways, so focusing on the side and rear delt's are a major priority for shoulder development overall.
After you've been consistently lifting, dieting (clean eating), Sleep, Low stress, Tracking progress/lifts, and progressively overloaded while training near or to failure you can expect a physique like this after 8-10 years for average genetics.
(I know Zyzz was on gear, but his physique is 100% attainable for average genetics if a natural lifter is willing to wait for 8-10 years)
Week 1/ Week A: week 2/ Week B: week 3 +, Repeat cycle.
Monday- Push Monday- Pull
Tuesday- Pull Tuesday- Legs
Wednesday- Rest Wednesday- Rest
Thursday-Legs Thursday- Push
Friday-Push Friday - Pull
Saturday-Pull Saturday- Legs
Sunday- Rest Sunday- Rest
Alternate between week A and B (It's on an even week, so Week 3 would be doing Week A focus, and Week 4 would be focusing on Week B focus, and repeats the cycle onwards when your training) note you do not have to do more pull days on the leg day focus week, you can do more push days too if you want it just depends on whether pulling or pushing is your weakness. (I put more pull days in my 5-day split because i lack back strength/ pulling strength)
Also avoid doing deadlifts and squats on the same day for leg day focus week as this will tax your CNS and body incredibly bad if you do. Instead, Do Squats first on Tuesday, then Deadlifts on Saturday, and so when you alternate to the Push and Pull dominant week, you can focus on either between Squats or Deadlifts on that week (Depends on you because some people have better leverages/build for squatting or deadlifting, but Imo focus more on the one you are not built for). So, for me I focus more on deadlifts during the Push Pull dominant week (week 1) because I have bad leverages for it (Longer torso, and normal arm length). That's also why I'm great at squatting.
Don't focus much on the weight of the exercise, it should be hard enough to where your last 2-5 reps are breaking down your form. If the starting reps of any set for any exercise is already breaking down the form, lower the weight until it's not too heavy to be improperly lifting. For example, on Pullups, if you can do the first 5 reps good form and the last 5 the form starts to breakdown that is good. Having focus days on the Push Pull dominant day is recommended too so for example on Monday you may focus more on strength/flat Bench, and on Friday you may focus more on upper chest + shoulders. Can be the same for Pull too so On Tuesday you can focus more on Pull-ups/ strength, and on Saturday can focus on more Barbell/Cable or DB Rowing to hit the muscles in the back.
Note: If you choose to not do Any shoulder pressing exercise that is completely fine because on any pressing movement such as the bench press and incline bench press you will be sufficiently hitting your front delt anyways, so focusing on the side and rear delt's are a major priority for shoulder development overall.
After you've been consistently lifting, dieting (clean eating), Sleep, Low stress, Tracking progress/lifts, and progressively overloaded while training near or to failure you can expect a physique like this after 8-10 years for average genetics.
(I know Zyzz was on gear, but his physique is 100% attainable for average genetics if a natural lifter is willing to wait for 8-10 years)
