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interloper393

Good mass p/p/l routine

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Hi guys does anyone have a good link or copy of a good mass building ppl routine I can switch too, including sets/reps too.

Iv found this type of training works much better for me and kn wondering if I could  add a different ab exercise to each day or would that be too much? I train 4 days a week.

Diet I'm bulking g just now on around 3200calories, im just under 13 stone, biggest iv ever managed to get lol.

 

Thanks

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Here’s a copy of my PPL routine mate. 

 

PULL DAY

Deadlift or Rack Pull 3x6 Reps

BB Rows 3x8-12 Reps

Lat Pulldown 3x8-12 Reps

Rear Delt (Reverse Pec Deck) 4x12 Reps

Standing Bicep Curls 3x6-8 Reps

Concentration Curls 3x12 Reps

 

PUSH DAY

Flat Bench Warm Up + 3x6 Reps

DB Incline Bench 3x10 Reps

DB Flies 3x8-12 Reps

OHP Warm Up + 3x6 Reps

DB Lat Raises 3x12 Reps

EZ Bar Skullcrushers 3x10 Reps 

Rope Pulldown or Overhead 3x12 Reps

 

LEG DAY

Back Squats Warm Up + 3x6 Reps

RDLs 3x8 Reps

Leg Press 3x10-12 Reps

Hamstring Curl 3x12 Reps

Leg Extension 3x12 Reps

Calves (However you train) 3x6-8 Reps + 2x15 Reps

 

 

Not that I stick to this, I was meant to follow the following:

 

Week 1:

Monday - Pull

Wednesday - Push

Thursday - Legs

Saturday - Pull

Sunday - Push  

 

Week 2:

Monday - Legs

Wednesday - Pull

Thursday - Push

Saturday - Legs

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22 hours ago, interloper393 said:

Thats almost the same as what I do now, 3x8 sets/reps.. been working good but I'm kinda stalled weight wise last few weeks

How’s your diet been? Are you cutting/bulking or not really on it with food? 

I’m on a cut at the moment and as I result I’ve seen gains reduced on PPL. 

Here’s an unfinished plan I’m still trying to finalise as I’m moving away from the plan I posted above. It’s tailored for my weaknesses though so may not be a bit of you:

 

Push

Bench 3x6

Incline Bench BB 3x10

Flies 3x6

OHP 3x6

DB Lat Raises 3x10

SkullCrushers EZ 3x8

Rope Pulldown 3xFailure

 

Pull

Deadlifts 3x6

DB Rows (Front Laying) 3x8

Lat Pulldown 3x12

Rear Deltoids 4x10 (Movement Undecided)

Seated Bicep Curls 2x6

Hammer Curls 3x10

 

Legs

Squats 3x6

RDLs 3x12

Leg Press 3x8

Leg Extensions 3x12

Calves 3x6

 

8 Week Plan for 4th Session

RDLs 3x6

Hamstring Curls 3x12

Chin Ups 3x6-8

BB Rows 3x6

Calve Raises 4x8

Flat Bench 3x12

CGBP 3x6-8

Face Pulls 3x12

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11 hours ago, interloper393 said:

Diets been around 3200, 170g protein a day, 70/30 split with carbs and fats., iv been bulking, I'm almost 13 stone around 20% bodyfat

I'll be posting my ppl split in my new journal, it's similar to the above though. 

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On 10/09/2019 at 11:00 AM, interloper393 said:

Hi guys does anyone have a good link or copy of a good mass building ppl routine I can switch too, including sets/reps too.

Iv found this type of training works much better for me and kn wondering if I could  add a different ab exercise to each day or would that be too much? I train 4 days a week.

Diet I'm bulking g just now on around 3200calories, im just under 13 stone, biggest iv ever managed to get lol.

 

Thanks

@AestheticManlet PPL routine will no doubt be very useful but one thing you could consider is an upper/lower split which will allow the addition of abs as you mentioned above

This is one thrown together that I use, you can of course apply your own touches if there are exercises you prefer along the same lines. 

Upper Lower.xlsx

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