PPPPPP High-Frequency Gymmax Program

[thecel]

Push Pull Push Pull Push Pull Rest

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The week’s 3 push workouts consist of 3 exercise types per workout, done in this order:

1. Heavy Compound
2. Push Isolation
3. Side Delt Isolation

Example 3 Push Days:

Exercise Category	Push Day 1	Push Day 2	Push Day 3
Heavy Compound	Convergent Incline Chest Press Machine	Standing Barbell Overhead Press	Flat Bench Barbell Press
Push Isolation	Triceps Cable Push-Down	Chest Fly Machine	45º-Bench Lying EZ-Bar Triceps Extension
Side Delt Isolation	Dumbbell Lateral Raise	Cable Lateral Raise	Lateral Raise Machine

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The week’s 3 pull workouts consist of 3 exercise types per workout, done in this order:

1. Heavy Compound
2. Heavier/More-Compoundy Pull Accessory
3. Lighter/More-Isolationy Pull Accessory

Example 3 Pull Days:

Exercise Category	Pull Day 1	Pull Day 2	Pull Day 3
Heavy Compound	Weighted Pull-Up	Weighted Chin-Up	Chest-Supported T-Bar Row
Heavier/More-Compoundy Pull Accessory	Cable Rope Facepull	Bent-Over Dumbbell Shrug	Lat Pullover Machine
Lighter/More-Isolationy Pull Accessory	EZ-Bar Preacher Curl	Rear Delt Fly Machine	45º Lying Dumbbell Curl

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High-Frequency PPL Training (2 Programs) I often deal with the issue of poor work capacity in the gym. I go hard on the earlier exercises then get tired and weak on the later exercises. This is why I prefer short workouts. When workout lengths are short, I can train with high intensity on a...

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[ChickenAndRiceBrah]

Not to be a squatcel but you'll look stupid with absolutely no leg work at all

 

[thecel]

Not to be a squatcel but you'll look stupid with absolutely no leg work at all

If you want to train your legs like a foid and also do high-frequency on your upper-body, try 1 of these 2 programs:

High-Frequency PPL Training (2 Programs)

High-Frequency PPL Training (2 Programs) I often deal with the issue of poor work capacity in the gym. I go hard on the earlier exercises then get tired and weak on the later exercises. This is why I prefer short workouts. When workout lengths are short, I can train with high intensity on a...

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[ChickenAndRiceBrah]

If you want to train your legs like a foid and also do high-frequency on your upper-body, try 1 of these 2 programs:

High-Frequency PPL Training (2 Programs)

High-Frequency PPL Training (2 Programs) I often deal with the issue of poor work capacity in the gym. I go hard on the earlier exercises then get tired and weak on the later exercises. This is why I prefer short workouts. When workout lengths are short, I can train with high intensity on a...

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nigga I know how to train legs jfl
just saying if you're one of the minority of PSLers who do actually gymcel properly and do that routine you posted you'll look stupid unless you always wear baggy trousers and never take them off

 

[thecel]

Lateral raises 3x/week to maxx dat frame!

 

[thecel]

bump

 

[alien]

Women care about ass guys. Don't skip leg day.

Training upper body 3 times per week is going to produce significant diminishing returns too compared to just 2 times per week. Like even 2 days a week is not going to produce double the results of once a week. There are diminishing returns even with that. But they diminish even further 3 times per week.

I squat ass to grass (on a smith machine because I almost got seriously injured at a squat rack back in June with no spotter. But smith squats will still grow your quads and glutes. It's just not going to train your core and stabilization muscles. Which get trained by other exercises anyways). I deadlift. Romanian deadlift. Dumbbell Bulgarian Split Squat. Leg Press. Leg Curls. Standing Calf Raises.

My butt is coming along nicely. I've got thicc thighs. My calves need work but they have grown I think. My skinny jeans fit tighter around my calves these days.

I should low-key transmaxx and become a muscle mommy.

 

[thecel]

Training upper body 3 times per week is going to produce significant diminishing returns too compared to just 2 times per week. Like even 2 days a week is not going to produce double the results of once a week. There are diminishing returns even with that. But they diminish even further 3 times per week.

The reason for 3x/week is to have shorter workouts so you’re able to do them at higher intensities.

 

[traveler]

mirin training routine

 

[thecel]

I should low-key transmaxx and become a muscle mommy.

average .org user

 

[andy9432]

This routine is god tier. I workout for 40-45 minutes on this routine every single day. No recovery issues. And i do 4 min of tabata cardio on airbike for legs in these 40-45 min aswell. No recovery issues whatsoever. I used to have major recovery issues when i did squats/deadlifts. Cns recovery is no joke

 

[HOLYFUARK]

Could be good for beginners except the isolation , as intermediate/advanced i do push pull rest push pull .

All you ever need is 3 sets to failure on compounds.

 

[andy9432]

Could be good for beginners except the isolation , as intermediate/advanced i do push pull rest push pull .

All you ever need is 3 sets to failure on compounds.

Isolations are a waste of time for naturals. The only isolation i do isnt even a isolation, But compound only routine works wonders.

 

[thecel]

Isolations are a waste of time for naturals. The only isolation i do isnt even a isolation, But compound only routine works wonders.

My arms, shoulders, and hamstrings lag without isolations. Lateral raises, rear delt flies, biceps curls, triceps extensions, and leg curls are helpful isolations for me. Also horizontal shrugs (mid-trap isolation) for posture; dunno how effective this will be since I barely started doing this exercise.

 

[andy9432]

My arms, shoulders, and hamstrings lag without isolations. Lateral raises, rear delt flies, biceps curls, triceps extensions, and leg curls are helpful isolations for me. Also horizontal shrugs (mid-trap isolation) for posture; dunno how effective this will be since I barely started doing this exercise.

It night work for you. I am an advanced lifter so i can only speak for myself. But for example i do l sit pullups on rings to fully develop the biceps. I dont see many crank out 10 clean l sit pullups on rings. But at the end of the day u are doing something right. Working out for posture should be the nr 1 priority

 

[germanlooks]

Leg day where

 

[HOLYFUARK]

My arms, shoulders, and hamstrings lag without isolations. Lateral raises, rear delt flies, biceps curls, triceps extensions, and leg curls are helpful isolations for me. Also horizontal shrugs (mid-trap isolation) for posture; dunno how effective this will be since I barely started doing this exercise.

If you re a beginner ur wasting your time tbh , if you can chin up 50kg your biceps will be big no matter what, and if you can dip 100kg your triceps will also be big .

 

[thecel]

if you can chin up 50kg your biceps will be big no matter what, and if you can dip 100kg your triceps will also be big

Of course. But isolation exercises help you get to 50kg chin-up and 100kg dip.

Only doing chin-ups and dips is a slower way of improving at chin-ups and dips than doing chin-ups, dips, and accessory exercises (including isolations).

 

[thecel]

Leg day where

This program is for men.

 

[HOLYFUARK]

Of course. But isolation exercises help you get to 50kg chin-up and 100kg dip.

Only doing chin-ups and dips is a slower way of improving at chin-ups and dips than doing chin-ups, dips, and accessory exercises (including isolations).

THecel, what happened to you recently, my opinion of you when i first joined the forum was that you re a genius mongol conqueror mogger of chinks. Now you re a tranny who tries to find the best angle to isolate the rectum .


Im not saying accessory doesnt help, im saying you dont need it at your level. Watch the video i sent , the guy is one of the best natural street lifters .

High intensity low volume workout is so effective and time saving im thinking of gatekeeping this knowledge tbh.

 

[traveler]

Leg day where

Got fingered in my ass at the club

Yesterday marks the beginning of the end for me. I went to an undisclosed underground techno club in central Copenhagen yesterday. I waited in line for 10 mins with my friend, and we paid entrance of about 125DKK each (around 25$) :forcedsmile: I didn’t know what to expect, but she told me the...

looksmax.org

u dont \want to get fingered in the ass

 

[germanlooks]

This program is for men.

You can’t call yourself a man if you don’t train legs till failure

 

[incel194012940]

Adding more p won’t make your pp bigger

 

[EverythingMattersCel]

Women care about ass guys. Don't skip leg day.

Training upper body 3 times per week is going to produce significant diminishing returns too compared to just 2 times per week. Like even 2 days a week is not going to produce double the results of once a week. There are diminishing returns even with that. But they diminish even further 3 times per week.

I squat ass to grass (on a smith machine because I almost got seriously injured at a squat rack back in June with no spotter. But smith squats will still grow your quads and glutes. It's just not going to train your core and stabilization muscles. Which get trained by other exercises anyways). I deadlift. Romanian deadlift. Dumbbell Bulgarian Split Squat. Leg Press. Leg Curls. Standing Calf Raises.

My butt is coming along nicely. I've got thicc thighs. My calves need work but they have grown I think. My skinny jeans fit tighter around my calves these days.

I should low-key transmaxx and become a muscle mommy.

My ass is huge, and it has brought me nothing but bad omens.

 

[Deleted member 32529]

Over if you can’t squat 4 plates for 12 deep

 

[Deleted member 4301]

You worry too much