Results 1 to 7 of 7
  1. #1
    Jangles1 is offline Associate Member
    Join Date
    Oct 2017
    Posts
    420

    PPL vs Full Body vs Split

    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

    —————


    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)





    —————

    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

  2. #2
    Jangles1 is offline Associate Member
    Join Date
    Oct 2017
    Posts
    420
    PPL vs Full Body vs Split-4b0f16e2-47b2-4312-b98d-3152717d076a.jpg

  3. #3
    kronik420's Avatar
    kronik420 is online now Anabolic Member
    Join Date
    Feb 2012
    Location
    Australia
    Posts
    6,046
    Is your current plan working for you??

  4. #4
    Jangles1 is offline Associate Member
    Join Date
    Oct 2017
    Posts
    420
    Quote Originally Posted by kronik420 View Post
    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.

  5. #5
    David LoPan's Avatar
    David LoPan is online now Anabolic Member
    Join Date
    Aug 2013
    Location
    China Town
    Posts
    2,280
    Blog Entries
    1
    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!

  6. #6
    Jangles1 is offline Associate Member
    Join Date
    Oct 2017
    Posts
    420
    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'

  7. #7
    David LoPan's Avatar
    David LoPan is online now Anabolic Member
    Join Date
    Aug 2013
    Location
    China Town
    Posts
    2,280
    Blog Entries
    1
    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.

Thread Information

Users Browsing this Thread

There are currently 1 users browsing this thread. (0 members and 1 guests)

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •