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  • Posted On: 08-18-18, 6:59 am (EDT) #1

    6 day PPL.

    August 18, 2018, 6:59 am

    Monday - Chest and Triceps
    Barbell Bench Press (4x10)
    Incline Dumbbell Bench Press (4x10
    High to low cable flys (4x10)
    Dumbbell bench tricep extensions (4x10)
    Rope tricep cable pushdowns (4x10)



    Tuesday - Back and Biceps
    Pull ups (4x10)
    Machine Rows (4x10)
    Wide grip Lat pulldowns (4x10)



    Wednesday - Legs and shoulders 
    Squats (4x10)
    Leg press (4x10)
    Split squat jumps (3x10 finisher)
    Hamstring curls (4x10)
    Calf machine raises (8x10)
    Dumbbell shoulder press (3x10)
    Straight arm raises (3x10)
    Dumbbell lateral raises (3x10)
    Machine lateral raises (3x10)  (any recommendations on another exercise that doesn't involve a machine?)
    Face pulls (3x10)
    Wide grip rows (3x10)



    Thursday - Chest and Triceps
    Dumbbell Bench Press (4x10)
    Incline barbell bench press (4x10)
    Machine flys (4x10)
    Dips (4x10)
    Straight bar pushdowns (4x10)



    Friday - Back and Biceps
    T bar rows (4x10)
    Pull ups (4x10)
    Close grip lat pulldowns (4x10)
    Barbell curls (4x10)
    Dumbbell seated curls (4x10)



    Saturday - Legs and Shoulders 
    Squats (4x10)
    Hack Squat machine (4x10)
    Box jumps (3x10 finisher)
    Romanian deadlifts (4x10)
    Calf machine raises (8x10)
    Barbell Shoulder Press (3x10)
    Straight dumbbell raises (3x10)
    Lateral dumbbell raises (3x10)
    Lateral machine raises (3x10)
    Rear delt raises (3x10)
    Another rear delt exercise that i don't know the name of :D (3x10)

     

    The problem I have with this is that Legs take like an hour to do or a bit more and then shoulders will take like 40mins, I don't mind that but other days only take like an hour. Should I do abs on the other days to balance the time I spend in the gym? Or should I adjust the program somehow? I don't want to tone down the shoulder workout because I really want to focus on getting bigger shoulders. What are your thoughts?

  • Posted On: 08-20-18, 12:35 am (EDT) #2

    6 day PPL.

    August 20, 2018, 12:35 am
    Posted by: xarnoldasx

    Monday - Chest and Triceps
    Barbell Bench Press (4x10)
    Incline Dumbbell Bench Press (4x10
    High to low cable flys (4x10)
    Dumbbell bench tricep extensions (4x10)
    Rope tricep cable pushdowns (4x10)



    Tuesday - Back and Biceps
    Pull ups (4x10)
    Machine Rows (4x10)
    Wide grip Lat pulldowns (4x10)



    Wednesday - Legs and shoulders 
    Squats (4x10)
    Leg press (4x10)
    Split squat jumps (3x10 finisher)
    Hamstring curls (4x10)
    Calf machine raises (8x10)
    Dumbbell shoulder press (3x10)
    Straight arm raises (3x10)
    Dumbbell lateral raises (3x10)
    Machine lateral raises (3x10)  (any recommendations on another exercise that doesn't involve a machine?)
    Face pulls (3x10)
    Wide grip rows (3x10)



    Thursday - Chest and Triceps
    Dumbbell Bench Press (4x10)
    Incline barbell bench press (4x10)
    Machine flys (4x10)
    Dips (4x10)
    Straight bar pushdowns (4x10)



    Friday - Back and Biceps
    T bar rows (4x10)
    Pull ups (4x10)
    Close grip lat pulldowns (4x10)
    Barbell curls (4x10)
    Dumbbell seated curls (4x10)



    Saturday - Legs and Shoulders 
    Squats (4x10)
    Hack Squat machine (4x10)
    Box jumps (3x10 finisher)
    Romanian deadlifts (4x10)
    Calf machine raises (8x10)
    Barbell Shoulder Press (3x10)
    Straight dumbbell raises (3x10)
    Lateral dumbbell raises (3x10)
    Lateral machine raises (3x10)
    Rear delt raises (3x10)
    Another rear delt exercise that i don't know the name of :D (3x10)

     

    The problem I have with this is that Legs take like an hour to do or a bit more and then shoulders will take like 40mins, I don't mind that but other days only take like an hour. Should I do abs on the other days to balance the time I spend in the gym? Or should I adjust the program somehow? I don't want to tone down the shoulder workout because I really want to focus on getting bigger shoulders. What are your thoughts?

    @xarnoldasx This looks pretty good bro!

     

    Maybe you could split your shoulder workout up between your push workouts instead, but leave the rear delt movements for your pull days? That would mean maybe adding more like 25-30 minutes to your PUSH workout, and maybe 10-15 minutes onto your pull workouts.

     

    Then maybe train abs with legs if you're not doing shoulders any more? That could be one option.

     

    The other thing is, are you supposed to have any biceps work on your first PULL day (Tuesday)? Because there's none there.. if you're just doing those 3 back movements, maybe you can add all of your shoulder work in there, becuase that would probably be your shortest day at the moment?

  • Posted On: 08-22-18, 9:36 am (EDT) #3

    6 day PPL.

    August 22, 2018, 9:36 am
    Posted by: Scott_Herman

    @xarnoldasx This looks pretty good bro!

     

    Maybe you could split your shoulder workout up between your push workouts instead, but leave the rear delt movements for your pull days? That would mean maybe adding more like 25-30 minutes to your PUSH workout, and maybe 10-15 minutes onto your pull workouts.

     

    Then maybe train abs with legs if you're not doing shoulders any more? That could be one option.

     

    The other thing is, are you supposed to have any biceps work on your first PULL day (Tuesday)? Because there's none there.. if you're just doing those 3 back movements, maybe you can add all of your shoulder work in there, becuase that would probably be your shortest day at the moment?

    Good idea , I already tried it on Monday and it works perfectly. Yeah I meant to put in biceps on Tuesday but I forgot..:D. For some reason I tried to reply on the mobile app but it wouldn't let me.

  • Posted On: 08-23-18, 7:25 pm (EDT) #4

    6 day PPL.

    August 23, 2018, 7:25 pm
    Posted by: xarnoldasx

    Good idea , I already tried it on Monday and it works perfectly. Yeah I meant to put in biceps on Tuesday but I forgot..:D. For some reason I tried to reply on the mobile app but it wouldn't let me.

    @xarnoldasx Awesome!

     

    The current app has a few glitches and issues like that.. it will all be fixed once version 2.0 is released! At least you can still reply on your computer 😁 

  • Posted On: 08-24-18, 2:30 pm (EDT) #5

    6 day PPL.

    August 24, 2018, 2:30 pm
    Posted by: Scott_Herman

    @xarnoldasx Awesome!

     

    The current app has a few glitches and issues like that.. it will all be fixed once version 2.0 is released! At least you can still reply on your computer 😁 

    Yeah I mostly use my computer anyway, was just trying to reply at work :). Natty gains all the way!

  • Posted On: 08-27-18, 6:52 pm (EDT) #6

    6 day PPL.

    August 27, 2018, 6:52 pm
    Posted by: xarnoldasx

    Yeah I mostly use my computer anyway, was just trying to reply at work :). Natty gains all the way!

    @xarnoldasx Awwww yeah!!! #Natty4Life

  • Posted On: 09-10-18, 12:35 pm (EDT) #7

    6 day PPL.

    September 10, 2018, 12:35 pm

    @scott_herman

    So basically this isn't working out as ive decided to take a year break after i finished school and i'm working in a factory, long hours, night shifts. Going to the gym 6 times a week really hasn't been working, my strength is gone down so I am thinking of changing to full body 3 times per week.

     

    Is this still good for hypertrophy? or should I try something else? I'm really trying to pack on as much muscle as I can before doing a cut in spring.

    What do you recommend I do Scott? :) Thanks!

  • Posted On: 09-11-18, 12:07 am (EDT) #8

    6 day PPL.

    September 11, 2018, 12:07 am
    Posted by: xarnoldasx

    @scott_herman

    So basically this isn't working out as ive decided to take a year break after i finished school and i'm working in a factory, long hours, night shifts. Going to the gym 6 times a week really hasn't been working, my strength is gone down so I am thinking of changing to full body 3 times per week.

     

    Is this still good for hypertrophy? or should I try something else? I'm really trying to pack on as much muscle as I can before doing a cut in spring.

    What do you recommend I do Scott? :) Thanks!

    @xarnoldasx Full body workouts are great for hypertrophy man, because of all the frequency you are getting! Definitely recommend it.

     

    The main things is making sure you are still in a surplus to grow as well, obviously 😊 I'll have my Full Body Program coming to the site soon, so once that is ready, you'll be able to use that and make some INSAIYAN GAINS!!!

  • Posted On: 09-11-18, 2:24 am (EDT) #9

    6 day PPL.

    September 11, 2018, 2:24 am

    @scott_herman ok thanks man. Should I start with a different body part every session then for those 3 days? I'm assuming so and starting with the body part i want to put as much focus on as possible. Also do you recommend doing deloads, around every 6-8 weeks? :)

  • Posted On: 09-12-18, 11:46 pm (EDT) #10

    6 day PPL.

    September 12, 2018, 11:46 pm
    Posted by: xarnoldasx

    @scott_herman ok thanks man. Should I start with a different body part every session then for those 3 days? I'm assuming so and starting with the body part i want to put as much focus on as possible. Also do you recommend doing deloads, around every 6-8 weeks? :)

    @xarnoldasx Well I have a Fully Body program coming soon actually, so maybe you can try that when it's ready!! But in the meantime you can switch up which body part you target first each day.

     

    And yes you still need deloads. I would say every 8-12 weeks 😊 

  • Posted On: 09-13-18, 2:15 pm (EDT) #11

    6 day PPL.

    September 13, 2018, 2:15 pm

    @scott_herman It's gonna be good, i'll make sure I check it out. Thanks for the help! #BreakingTheNattyLimit

  • Posted On: 09-16-18, 12:58 am (EDT) #12

    6 day PPL.

    September 16, 2018, 12:58 am

     

    What do you think? :)

    I will increase the volume after a week to approximately 20sets per large muscle group/week instead of the 12 sets. Just want to get a feel for the full body workout first.

  • Posted On: 09-16-18, 5:27 pm (EDT) #13

    6 day PPL.

    September 16, 2018, 5:27 pm
    Posted by: xarnoldasx

     

    What do you think? :)

    I will increase the volume after a week to approximately 20sets per large muscle group/week instead of the 12 sets. Just want to get a feel for the full body workout first.

    @xarnoldasx This looks like a solid start man! Good job! Keep #BreakingTheNattyLimit!!! πŸ’ͺ πŸ’ͺ 

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