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Forum ยป The PPL "variation" that I NEVER heard about. (Goat workout plan)
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Thread: The PPL "variation" that I NEVER heard about. (Goat workout plan)

post 1697571343 02-08-2024, 02:50 AM
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#1
  1. iMikeMentzer
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The PPL "variation" that I NEVER heard about. (Goat workout plan)

PLPL is the GOAT.

Push
Legs
Pull
Legs
Repeat
post 1697571403 02-08-2024, 02:54 AM
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#2
  1. ProudKraut
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Wow, this is ground breaking
post 1697571463 02-08-2024, 02:58 AM
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Originally Posted By ProudKraut⏩
Wow, this is ground breaking
truly is boyo

i'd also suggest breaking the leg workouts into two parts

personally, I break it down into:
a heavy compounds day - Hack squats and leg press
an accessories day - leg extensions, leg curls, calf raises, adductors

That way, u don't completely burn urself out on legs

GOATness
post 1697574563 02-08-2024, 06:31 AM
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pity bump
post 1697574763 02-08-2024, 06:37 AM
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#5
  1. bongowongo
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i prefer

push
pull
rest
push pull
rest
repeat
Sig line can't be a novel
post 1697574823 02-08-2024, 06:38 AM
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#6
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Originally Posted By bongowongo⏩
i prefer

push
pull
rest
push pull
rest
repeat
u need more rest days between upper body lifts or ur not training hard enough
post 1697574943 02-08-2024, 06:48 AM
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#7
  1. EarlA
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How many sets per body part, Mike?
Ack...Ack
post 1697574993 02-08-2024, 06:49 AM
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#8
  1. CellyTech
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I do

MON. Chest
TUE. Shoulders
WED. Legs
THU. Arms
FRI. Back
SAT. Legs
SUN. Arms or shoulders

Is this new and exciting?
post 1697575013 02-08-2024, 06:50 AM
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#9
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Originally Posted By EarlA⏩
How many sets per body part, Mike?
2 exercises per body part

1 set per exercise
post 1697575063 02-08-2024, 06:50 AM
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Originally Posted By CellyTech⏩
I do

MON. Chest
TUE. Shoulders
WED. Legs
THU. Arms
FRI. Back
SAT. Legs
SUN. Arms or shoulders

Is this new and exciting?
u aren't training hard enough
post 1697575143 02-08-2024, 06:51 AM
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#11
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Originally Posted By iMikeMentzer⏩
u aren't training hard enough
u aren't even training fatboy
post 1697575203 02-08-2024, 06:53 AM
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Originally Posted By CellyTech⏩
u aren't even training fatboy
i mog u
post 1697575573 02-08-2024, 07:04 AM
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#13
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Originally Posted By iMikeMentzer⏩
i mog u
dreamer
post 1697576233 02-08-2024, 07:23 AM
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#14
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Originally Posted By iMikeMentzer⏩
PLPL is the GOAT.

Push
Legs
Pull
Legs
Repeat
Hmm not gonna lie that is intredasting
post 1697576263 02-08-2024, 07:24 AM
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#15
  1. GooBaaa
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Originally Posted By iMikeMentzer⏩
truly is boyo

i'd also suggest breaking the leg workouts into two parts

personally, I break it down into:
a heavy compounds day - Hack squats and leg press
an accessories day - leg extensions, leg curls, calf raises, adductors

That way, u don't completely burn urself out on legs

GOATness
If your gonna break your leg day up doing quads then hams
post 1697576533 02-08-2024, 07:34 AM
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#16
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Originally Posted By GooBaaa⏩
If your gonna break your leg day up doing quads then hams
reason I break it up into compounds and accessories is because of rest/fatigue

if u break it up into quads/hams, i'm guessing ur gonna say do squats day 1 and DLs day 2

IMO, das too much stress onto the body. From my experience, my lifts tend to drop and I just end up feeling like shiet.

Also, I'll cheat and do another accessory day if i'm not feeling it. Nothin worse than forcing thru a heavy leg workout and compressing ur spine

Lastly, heavy squat/DLers neglect leg accessory work which I think is hella underrated.
Originally Posted By OGfrom06⏩
Hmm not gonna lie that is intredasting
i've never felt better after doing this plan
post 1697579073 02-08-2024, 08:38 AM
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#17
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Originally Posted By iMikeMentzer⏩
truly is boyo

i'd also suggest breaking the leg workouts into two parts

personally, I break it down into:
a heavy compounds day - Hack squats and leg press
an accessories day - leg extensions, leg curls, calf raises, adductors

That way, u don't completely burn urself out on legs

GOATness
lol at no squats.
post 1697582123 02-08-2024, 09:52 AM
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Originally Posted By FoulSmell⏩
lol at no squats.
terrible exercise once u get to a certain weight

unless ur bracing ur entire body at all times, u are bound to fk up ur joints

and it's only a matter of time
post 1697582893 02-08-2024, 10:09 AM
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#19
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Originally Posted By FoulSmell⏩
lol at no squats.
Squats are gay af
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