PPL vs Full Body vs Split

[Jangles1]

Whats up guys. So I decided after feedback in my Test E log cycle I need to look into changing my routine up. People have said for my body type I need to look at hitting all my body parts twice and should look at full workout routine.

I have looked into a full body and a Push Pull Legs. Coolcicada has a highly rated PPL routine which I have modified ever so slightly (added deadlifts and changed a few exercises that don’t work well for me)

I also have the option of sticking with my plan. All 3 below.

Which would you recommend for my body type and for mass (Not looking for mad strength, more Hypertrophy) ?

Is it even worth changing ?

In regards to PPL, while m on AAS my recovery time should be fine and it’s really hitting every major muscle twice a week and focuses on high rep compound movements.

Saying that, the full body one looks great too and hits every body part 4 days. It’s not as intense and also focuses on abs and obliques.


Anyway here are the routines.

Push Pull Legs (Coolcicada 6 day plan)


Day 1 - Push (Chest/Triceps/Shoulders):

Seated Barbell Shoulder Press: 3x12
Flat Dumbbell Bench Press: 3x12
Incline Dumbell Bench Press: 3x12
Dumbbell Side Front Raise: 3x12
Skull-crusher 3x12
Close Grip Bench Press 3x12
Barbell Shrugs 3x12

Day 2 - Pull (Back/Biceps):


Bent-over Barbell Rows: 3x12
Lat Pulldowns 3x12
Seated Rows 3x12
Dumbbell Face-pulls: 3x12
Barbell Bicep Curls 4x12
Hammer Curl 4x12

Day 3 - Legs (Quad/Ham/Calves):

Deadlift 3x12
Barbell Squats: 3x12
Romanian Deadlift 3x12
Leg Extensions 3x12
Leg Curls 3x12
Seated Calf Raises (circuit machine): 5x10-12


Day 4 - Push (Chest/Triceps/Shoulders):

Flat Dumbbell Bench Press: 3x12
Seated Barbell Shoulder Overhead Press: 3x12
Incline Dumbell Bench Press: 3x12
Dumbbell Side Front Raise: 3x12
Skull-crusher 3x12
Close Grip Bench Press 3x12
Dumbbell Shrugs 3x12

Day 5 - Pull (Back/Biceps):


Bent-over Barbell Rows: 3x12
Lat Pulldowns 3x12
Seated Rows 3x12
Dumbbell Face-pulls: 3x12
Barbell Bicep Curls 4x12
Hammer Curl 4x12

Day 6 - Legs (Quad/Ham/Calves):

Deadlift 3x12
Barbell Squats: 3x12
Romanian Deadlift 3x12
Leg Extensions 3x12
Leg Curls 3x12
Seated Calf Raises 4xMax

Source - https://forum.bodybuilding.com/showt...hp?t=149807833

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Current Plan

Legs, Abs & Calves


Smith Squat - 4x112
Romanian Deadlift - 4x12
Leg Press - 4x12
Leg Extension - 4x12
Leg Curls - 4x12
Seated calf Press - 4xMax (60kg)
Seated calf raise - 4xMax (65kg)
Leg Raises - 4x20
Wrighted Sit-ups - 3x12

Chest & Triceps

Incline bench - 4x12
Seated Dumbbell Press - 4x12
DB Cables - 4x12
Close grip press - 4x12
Skull crushers- 4x12
Dips - 4xmax


Shoulders & Oblique & Calves

BB Shoulder Press - 4x12
DB side - 4x12
DB front raises - 4x12
Dumbbell Shrugs - 4x12
Barbell Shrugs - 4x12
Standing calf raise - 4xMax
Seated calf raise - 4xMax
Oblique side bends - 4x12
Oblique Ball Twist - 4x12


Back & Biceps


Lat Pull Down - 4x12
Machine Row - 4x12
Bent Over Row - 4x12)
Deadlift - 4x12
Standing Hammer curls - 4x12
Seated DB Curls - 4x12
Standing Bicep Bar Curls - 4x12


Chest, Calves, Tricep Abs

Incline bench
Seated Dumbbell Press
Dips
Skullcrushers
Standing calf raise - 4xMax (30kg)
Seated calf raise - 4xMax (65kg)





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Hypertrophy Full body (4 days)


Day 1 - workout 1

Back - Bent-over Barbell Rows: 3x12
Chest - Barbell Squats: 3x12
Chest - Flat Dumbbell Bench Press: 3x12
Bicep - Barbell Bicep Curls 3x12
Shoulder - Dumbbell Shoulder Press 3x12
Shoulder - Dumbbell front Raise: 3x12
Leg - Leg Extensions 3x12
Leg - Leg Curls 3x12
Leg - Seated Calf Raises 3xMax
Leg - Calf Press 3xMax


Day 2 - workout 2

Back- Deadlift 3x12
Back - Lat Pulldowns 3x12
Chest - Incline Dumbell Bench Press: 3x12
Legs - Romanian Deadlift 3x12
Legs - Seated Calf Raises 3xMax
Legs Calf Press 3xMax
Triceps - Skull-crusher 3x12
Triceps - Close Grip Bench Press 3x12



Day 3 - workout 1

Barbell Squats: 3x12
Flat Dumbbell Bench Press: 3x12
Bent-over Barbell Rows: 3x12
Dumbbell Shoulder Press 3x12
Leg Extensions 3x12
Leg Curls 3x12
Barbell Bicep Curls 3x12
Dumbbell Side Front Raise: 3x12
Seated Calf Raises 3xMax
Calf Press 3xMax


Day 4 - workout 2

Deadlift 3x12
Incline Dumbell Bench Press: 3x12
Lat Pulldowns 3x12
Romanian Deadlift 3x12
Skull-crusher 3x12
Close Grip Bench Press 3x12
Crunches 3xMax
Seated Calf Raises 3xMax
Calf Press 3xMax

Day 5 - Workout 3 (Abs & Oblique)

Weighted Sit-ups 4xMax
Lying Leg Raise 4xMax
Oblique Side Bends 4xMax
Oblique Ball Twists 4xMax


https://www.bodybuilding.com/fun/iovate5.htm

[Jangles1]

[kronik420]

Is your current plan working for you??

[Jangles1]

Is your current plan working for you??

Just started week 6 of my first cycle and although I feel I’ve filled out some, I would like to hit each muscle twice a week to maximise muscle growth.

[David LoPan]

I am not an expert on workouts but I would suggest that you train your Abs & Oblique training 3 times a week at the end of your workout. I would never do an ab-only day at the gym. I am sure a few people that train for a living will jump in here and add their 2 cents.

How are you liking your current plan? Do you like the results that you are getting after 5 weeks? Whatever you do, keep it up. I am pulling for your brother!

[Jangles1]

Its ok yah, but I feel I could do more.

The program below seems like it would work better for me and hits each major muscle group twice a week. Im going to try it for a few weeks and see how I get on. I did 'Push" today and loved it. In an out of the gym within the hour and felt solid.

Push
Pull
Legs
Rest
Push
Pull
Legs


'Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12'

[David LoPan]

Me personally, I like to do legs only day. I take that back, I hate doing leg day but you have to do it. If I do not feel like I am going to puke when I am done then I did not have a good leg workout.