>6 day ppl >Pull 5x5 deadlift alternating 5x5 barbell row on the other day 3x12 lat pulldown 3x12 seated cable rows 3x12 dumbbell hammer curls 3x12 dumbbell curls >Push 5x5 / 3x12 bench press 3x12 / 5x5 ohp alternate the volume and order on bench press and ohp, on the other day 3x12 incline dumbbell press 3x12 overhead dumbbell tricep extension + 3x15 dumbbell lateral raise >Legs 5x5 squat 3x12 rdl 3x12 leg press
what do I add, take out, whatever? I've been doing the same thing for about 8 months and I 1) still look like shit 2) still not progressing 3) getting bored
Find a beginner full body LP routine, when you stall completely hop on madcow After thqt find something with monthly progression and you are set for life
Adrian Rodriguez
>3 days/week what am I supposed to do the other 3?
Asher Foster
Diet is the most important OP. No matter what exercises or how perfect your form is. Are you bulking or cutting? Are you getting your protein? Are you recovering correctly? Lifting is 90% diet 10% exercise
Jackson Jones
I want to suck on her knees
Levi Ortiz
Rest
Brayden Walker
Play an actual sport.
John Rogers
Say what you want, PPL is not a beginner routine and I stand by that. Also OP, you are a fucking retard for doing this program for 8 MONTHS. First, you pick a beginner program that allows you to progress quickly on the big lifts and milk the strength gains. You run this for as long as you progress. Once you have reached a decent strength level and strength gains slow down, you can move on to a program with more volume / frequency. At that point you can pick whatever suits your needs, and you run that shit for 8-12 WEEKS, not months.
Lucas Myers
deadlifts 3x5 seated hammer rows chest support 3x8 lat pulldowns 3x8 seated rows 3x8 two biceps exercises 3x8 reverse butterflies machine 3x8
push bb bench 3x5 incline bench machine 3x8 cable chest flies 3x8 db shoulder press 3x5 cable side lat raises 3x8 two triceps exercises 3x8
legs squat 3x5 leg press 3x8 laying leg curls 3x8 front rasies 3x8 calve raises 3x8 abs
Xavier Perez
What difference does it make? Slapping a different program name on bench presses shouldn't make a slick of a difference
Blake Nguyen
the abs are not in the legs user
Jace Clark
Work on cardio, flexibility, mobility/prehab stuff.
Ethan Evans
>that trigger discipline
Hudson Powell
>3x12
Uhh why not 4x8-12
Adrian Roberts
because of the implication
Adrian Clark
The only extra thing this image needed was an American flag on the wall for it to be considered the most American Image to ever grace the internet
also nice routine but i can only manage 3 days per week ppl
Isaiah Lewis
How do I get a /90s scullycore/ gf?
Zachary Foster
>What difference does 150-200% frequency and volume make
Matthew Morris
Change volume, frequency, and weight on the bar >What difference does it make? C'mon man
Nobody gave a shit about trigger discipline until like ten years ago.
Case in point - one of the things that modern WWII movies usually get wrong is modern actors will extend their trigger finger and carry their rifles in a modern "low ready" stance, whereas actual soldiers were generally trained to carry their rifles with the barrel either pointing upward or directly in front of them.