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  • Posted On: 03-11-18, 7:36 pm (EDT) #1

    my version of Scott's PPL workout

    March 11, 2018, 7:36 pm

    Hey guys,

    Latelly, I follow the “PUSH, PULL, LEGS!” Scott’s workout plan. Also, during the Circuit-Days, I added the “BIGGER BICEPS IN 4 WEEKS” and “BIGGER CHEST IN 4 WEEKS” programs for biceps and chest alternately, like shown below.

     

    MONTH1

    Push-A

    Circuit-A & BIGGER BICEPS IN 4 WEEKS

    Pull-A

    Circuit-B & BIGGER BICEPS IN 4 WEEKS

    Legs-A

     

    MONTH2

    Push-B

    Circuit-C & BIGGER CHEST IN 4 WEEKS

    Pull-B

    Circuit-D & BIGGER CHEST IN 4 WEEKS

    Legs-B

     

    MONTH3

    Push-A

    Circuit-A & BIGGER BICEPS IN 4 WEEKS

    Pull-A

    Circuit-B & BIGGER BICEPS IN 4 WEEKS

    Legs-A

     

    MONTH4

    Push-B

    Circuit-C & BIGGER CHEST IN 4 WEEKS

    Pull-B

    Circuit-D & BIGGER CHEST IN 4 WEEKS

    Legs-B

     

     

     

    Truth is that the results seem to be pretty amazing and I was thinking now to replace the “BIGGER BICEPS/CHEST IN 4 WEEKS” section with a different muscle group, like ABS or BACK.

     

    So my question here is…are there any suggestions for a maybe “BIGGER ABS IN 4 WEEKS” workout?

  • Posted On: 03-11-18, 11:16 pm (EDT) #2

    my version of Scott's PPL workout

    March 11, 2018, 11:16 pm
    Posted by: jafarakos

    Hey guys,

    Latelly, I follow the “PUSH, PULL, LEGS!” Scott’s workout plan. Also, during the Circuit-Days, I added the “BIGGER BICEPS IN 4 WEEKS” and “BIGGER CHEST IN 4 WEEKS” programs for biceps and chest alternately, like shown below.

     

    MONTH1

    Push-A

    Circuit-A & BIGGER BICEPS IN 4 WEEKS

    Pull-A

    Circuit-B & BIGGER BICEPS IN 4 WEEKS

    Legs-A

     

    MONTH2

    Push-B

    Circuit-C & BIGGER CHEST IN 4 WEEKS

    Pull-B

    Circuit-D & BIGGER CHEST IN 4 WEEKS

    Legs-B

     

    MONTH3

    Push-A

    Circuit-A & BIGGER BICEPS IN 4 WEEKS

    Pull-A

    Circuit-B & BIGGER BICEPS IN 4 WEEKS

    Legs-A

     

    MONTH4

    Push-B

    Circuit-C & BIGGER CHEST IN 4 WEEKS

    Pull-B

    Circuit-D & BIGGER CHEST IN 4 WEEKS

    Legs-B

     

     

     

    Truth is that the results seem to be pretty amazing and I was thinking now to replace the “BIGGER BICEPS/CHEST IN 4 WEEKS” section with a different muscle group, like ABS or BACK.

     

    So my question here is…are there any suggestions for a maybe “BIGGER ABS IN 4 WEEKS” workout?

    Interesting set-up @jafarakos! I might have thought that was too much volume training your biceps 3 days in a row, even though they recover fast.. but if it worked, that's great!! ๐Ÿ’ช 

     

    If you want to start focusing more on abs, then you could take the abs & obliques workout from the 5-Day Bodybuilding split and do that along with your circuits.. or you could take the two routines I mention in the video below and do one workout with each circuit!

     

  • Posted On: 03-14-18, 8:05 pm (EDT) #3

    my version of Scott's PPL workout

    March 14, 2018, 8:05 pm

    Thanks man, I believe the two routines in the youtube video are what I was looking for.

     

    *Usually, there was the Sunday (rest day for me) between PushA-CircuitA or CircuitA-PullA, cause it is a 5-day workout plan and I hit the gym 6 days a week....so it wasn't really 3 days in a row...it would have killed me haha ;)

  • Posted On: 03-15-18, 1:28 am (EDT) #4

    my version of Scott's PPL workout

    March 15, 2018, 1:28 am
    Posted by: jafarakos

    Thanks man, I believe the two routines in the youtube video are what I was looking for.

     

    *Usually, there was the Sunday (rest day for me) between PushA-CircuitA or CircuitA-PullA, cause it is a 5-day workout plan and I hit the gym 6 days a week....so it wasn't really 3 days in a row...it would have killed me haha ;)

    Oh I see, that makes sense about your rest days in-between! Nice man, as long as you are seeing results with it then keep it going! Enjoy the ab workouts too, they are a couple of my favorites! ๐Ÿ™Œ 

  • Posted On: 03-15-18, 6:13 pm (EDT) #5

    my version of Scott's PPL workout

    March 15, 2018, 6:13 pm
    Posted by: Scott_Herman

    Oh I see, that makes sense about your rest days in-between! Nice man, as long as you are seeing results with it then keep it going! Enjoy the ab workouts too, they are a couple of my favorites! ๐Ÿ™Œ 

    aaaaaaand....here comes the moment you realize all this time you were doing wood choppers not the right way...yeap, that was me. awf.. :(

  • Posted On: 03-15-18, 6:43 pm (EDT) #6

    my version of Scott's PPL workout

    March 15, 2018, 6:43 pm
    Posted by: jafarakos

    aaaaaaand....here comes the moment you realize all this time you were doing wood choppers not the right way...yeap, that was me. awf.. :(

    Don't worry about it too much @jafarakos. Think about it this way.. now you can do them right.. and the gains will come even quicker!

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