Monday: Chest/Biceps

4 sets of Incline Dumbbell Press, 8-10 reps
3 sets of Bench Press, 8-10 reps
3 sets of Incline Flies, 8-10 reps
3 sets of Chest Dips until failure
3 sets of Barbell Curls, 8-10 reps
3 sets of Preacher Curls, 8-10 reps, then drop the weight to half, and push out another 8

Tuesday: Legs/Calves

4 sets of Squats 8-10 reps
3 sets of Lunges 8-10 reps
3 sets of Leg Press 8-10 reps
3 sets of Leg Extensions till failure
3 sets of Leg Curls 8-10 reps

Calves are self explanatory, just use some of the machines till failure, a lot of reps, feel the burn.

Wednesday: Back

3 sets of Lat Pulldowns 8-10 reps
4 sets of Deadlifts 8-10 reps
3 sets of Bent Over Rows 8-10 reps
3 sets of Dumbell Rows 8-10 reps
3 sets of Hyperextensions 8-10 reps

Thursday: Shoulders/Triceps

4 sets of Shoulder Press, alternate with Barbell & Dumbell every week 8-10 reps
3 sets of Upright Rows supersetted with Lateral Raises 8-10 reps
3 sets of front raises 8-10 reps
3 sets of Lying Rear Delt Raises 8-10 reps
3 sets of Close-Grip Bench Press 8-10 reps
4 sets of Pulldowns 8-10 reps
3 sets of Skullcrushers 8-10 reps

Saturday: Full Body

3 sets of Deadlifts 8-10 reps
3 sets of Squats 8-10 reps
3 sets of Clean and Jerk 8-10 reps
3 sets of Weighted Pull ups 8-10 reps



JFL if you fell for the PPL meme. All chads built their physique with brosplitz. why fix something that's not broken? jfl at "science"

Honestly not that bad. I'd put deadlifts at the very end of your workouts though.

Will get you average at best size gains but could make you pretty lean with the right diet / 10

Not too bad as the other miscer said, but Barbell Curl and Preacher Curl I wouldn't do together.

I do Legs/Shoulders, Chest/Back, Biceps/Triceps, twice a week. It's sometimes called the Arnold Split.

For Biceps I do

Preacher Curl
Dumbbell Concentration Curls
Incline Dumbbell Curls
Then either Spider or Waiter Curls

Then I do a burner set which is either Preacher Curl or Running the Rack. For Preacher Curl I'll start with 60 pounds on each side of the bar. I'll do one rep, then drop 5 off each side then do 2, drop 5 then 5, all the way down to the bar. Then I'll do 10 reps with someone lightly holding down the bar while I'm contracting. I'll do this for 2-3 sets, arm pump is through the fukkin roof. For running the rack it's the same principle, however I'll do 5 curls with 60 pounders, then 5 with 55, 5 with 50, 5 with 45, all the way down to the five pound dumbbells. With the lighter weights you'll be burning hard AF and I focus on slow, hard contractions with a pause. I repeat this 2 times.

5/10

tldr

PPL is about frequency, *******.

Look at that programmed load progression.

If you’re juiced, fine I guess

If you’re natty, just lol

Too much redundancy. Your exercise selection and rep range is something pulled out of FLEX magazine. Non sensical the placement of deadlifts or the fact you’re doing them twice a week.

One, read the stickies in the workout programs section.

Two, don’t program your own routine if you don’t know how to program one.

Forgot to rate: 2/10. Very fuking srs.