Use the table of contents to jump to your desired spreadsheet or read on below to learn about which nSuns program you should run. This workout is perfect for anyone who works out at home in their home gym, travels frequently and needs a go-to program they can do in limited hotel gyms, or anyone out there who prefers training with dumbbells over other implements. If you work chest the day before triceps, your triceps will be fatigued and will ⦠He's been working out for less then two months. I looked into PPL ; i'll do a little more research and try that soon. It uses a 6 day on 1 day off schedule. Disagree on the last part, abs are made in the gym and shown in the kitchen. However I am more focused on powerlifting these days. Thatâs six days per week. I have received many emails wanting to know the exact routine followed. If you were a month out of a show, comp, photo shoot, etc, then no 6 days is great. Aggressively pursue strength. [–]wwf87 2 points3 points4 points 4 years ago (1 child). [–]413barbellclub 1 point2 points3 points 4 years ago (1 child). Also keep in mind that maybe your muscles feel recovered, but you're not just stressing muscles when you train. Don't look at training more then 3-4 days a week until you proved to yourself op that you can be committed to a routine for over a year. You could try Push/Pull/Legs 2x/wk or Push/Pull 3x/wk (training calves and quads on push days and glutes, hamstrings and abs on pull days). Idk maybe I'm just an idiot. That's said some recommendations would be PHUL, Eric Helm upper lower, Steve reeves full body. Before I give you my personal 6-day workout, I want you to have a copy of a basic Push Pull Legs workout routine. Even Frank Zane has said that going PPL 6 days a week was rough on his recovery, and he was on some magic bean juice. - (February 05, 2021), New Protein intake recommendation by Dr. Eric Helms, Thursday Discussion Thread - Nutrition - (February 04, 2021). It features pretty explicit guidelines for the hypertrophy work as well, which is helpful for athletes seeking a bit more guidance for accessory movements. Workout A â Upper Body: Exercise Sets Reps; Barbell Bench Press 3 8; DB Incline Bench Press 4 12; 1 Arm Tricep Rope Extensions 3 15; Seated DB Overhead Press 4 8; Face Pulls 3 15 . excuse my mediocre English, as it's not my first language. [–]Jack518 1 point2 points3 points 4 years ago (1 child), [–]Twatamatic 0 points1 point2 points 4 years ago (0 children), And that's exactly why I have a shoulder day instead of ppl, [–]Dralnpr 1 point2 points3 points 4 years ago (2 children). Problem with direct ab work is 90% of the time it's not ab work. 5) Doubts and speculations regarding the natural-status of another bodybuilder will never be enough to prove if that someone is truly "natural" or not, only drug testing and self admittance of using banned substances will. Time Per Workout 45-60 minutes Equipment Required. Intermediate. Main Goal. I've started working out about a month and a half ago. Is a 6 day split too much? Today's post is about 6 day split workout routine which includes also for The 3 Month Extreme Bodyweight Program and Upper Lower Split The Best Science 2019 10 11. When i started working out i very much believed that "more is better" and quickly adopted a 6 day split. 6 day is okay, you just need to use a better split. Just want to double down on PPLPPL. Do Push/Pull/Legs each twice or do Upper/Lower each three times. A typical split would be like this: Day 1: Legs/Abs; Day 2: Chest; Day 3: Back/Abs* Day 4: Rest; Day 5: Shoulder/Abs* Day 6: Arms; Day 7: Rest; Note: The reasons for prescribing those muscle groups in that order are as follow: For most trainees, training the lower body is probably the most taxing for their bodies. You might be able to get away with a 5 day split, but the 3 day workout routine, is the best option for beginners. 6 Days isn't too much, your split is terrible though. Friday - Anything Goes (Previous) Posted by 1 year ago. [–]Punching_Sharks 0 points1 point2 points 4 years ago (4 children). So chances are you're not getting enough volume over the course of the week per muscle group for the best gains and you're actually getting diminishing returns on your volume by workout. All credit goes to Jim Wendlerandn_suns. [–]milouhi 2 points3 points4 points 4 years ago (1 child). I know what i'm doing since i've been working out on/off during highschool with my basketball team where I acquired a pretty good base on form/routines etc. © 2021 reddit inc. All rights reserved. Thank you! 6 day split would most likely be PPL format. Rest is important! Close. 5 Day Split For Women. Mainly because i'm going to have a lot of time off and I wanna make the most out of it before having to go back to school again. Close. Workout Type. 6 Day PPL Planet Fitness Workout Summary This PPL was written with the equipment youâd find at Planet Fitness in mind. Program Duration 12 weeks . I've been in the gym on and off for the last couple years, usually doing starting strength for a month or so before falling off. This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. Maybe youve been noticing that material be spending 20 to 30 minutes over you ⦠The sequence would look something like this: Barbell, ⦠Day 3 - Legs/Upper Chest 3) Beginner/simple questions can be asked in the weekly beginner question thread or the weekly question thread. Monday - Contests/Competitions (Previous) I tried the Push/Pull 3x but just with straight sets for a month and made huge gains in size, probably because of the higher frequency. If OP wants to work his abs a lot thats fine as long as he does those exercises after all his compounds and accesory lifts. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. A 6 day workout split is not to be taken lightly, however. Those are some great splits. [–]Punching_Sharks 1 point2 points3 points 4 years ago (2 children). [–]Geriskury 1 point2 points3 points 4 years ago (0 children). Seated Rows. Sunday - Self Promotion (Previous), /r/bodybuilding - All things bodybuilding, /r/powerbuilding - Look strong. *drop set on final. In addition to my "Getting Ready For A Photo Shoot" article, this will outline in more detail the specific training and structure of my week. Looking for some recommendations on 5-6 day workout schedule. REDDIT and the ALIEN Logo are registered trademarks of reddit inc. π Rendered by PID 23153 on r2-app-09c623ae84c748c59 at 2021-02-09 03:19:21.877716+00:00 running 83a2172 country code: FR. I integrate different speeds and different tempos - rest between sets and exercises can be from 20 seconds to 3 minutes. use the following search parameters to narrow your results: A place for for those who believe that proper diet and intense training are all you need to build an amazing physique. Rest and recovery are important for natural training so you can be 100% when you hit the gym next time. I've made more progress doing five or six well selected exercises and then going rather than doing 18 sets for chest and then 8 for triceps or whatever. It is comprised of 6 workout days. You could try PPL. Also, I wouldn't stick with one rigid rep range either. [–]Congleton_Sandback 0 points1 point2 points 4 years ago (5 children). Back in the day, Arnold Schwarzenegger made the switch from a 3-day split to a 6-day training split. This thread is archived. Keep in mind that recovery is just as important as training. Crunches, Leg raises etc. Back. Agreed, this split is uneven and not great. Yeah I pretty much have no clue, since this is the first time I try to build a split. Does it seem occasionally that when you visit the gym and do your exercise routine, all it requires to much time? Should I consider a 5 day split instead of 6? All progress posts should be text posts. So I've put the workouts of the Perfect Workout Series into a google spreadsheet. Progress is all about volume. [–]413barbellclub 1 point2 points3 points 4 years ago (3 children). You could do comparable volume using tons of different splits. You are ready to take your workouts to the next level and consider a split workout routine like the Advanced 6 day split gym workout ⦠6 day is okay, you just need to use a better split. Workout ⦠Went ahead and bought the 6 day routine myself. Jeff himself states that he works out in a bro split ⦠that's when you get big, that the pay off. If not, any tips/advice on my current plan? 6) All injury related threads will be removed, please seek proper medical advice for these types of inquires. [–]Punching_Sharks 7 points8 points9 points 4 years ago (10 children). What does your training look like now? [–]baaldlam[S] 0 points1 point2 points 4 years ago (4 children). You can divide up muscles any way you like, including sub-dividing: back into upper, lower and lats, deltoids into front, middle and rear, etc. Use of this site constitutes acceptance of our User Agreement and Privacy Policy. 6 Day Intermediate Workout Routine Homepage This weight training split routine is from Scott. A question is determined to be a beginner question at moderator discretion. Wednesday - Training/Routines (Previous) I am going to look into PPL as I have never done that before. Or, I like to do Push / Legs / Pull then do a full body day on the weekend. I'm just trying to bulk to start cutting in march. Be strong, /r/weightroom - Oly and Powerlifting discussion. Edit: as SluggishEwe130 points out, please watch the videos or read the articles of the Perfect Workout Series for further in-depth information. When you are ready to add in more exercises for more pump work, split it up into upper / lower / upper lower. Ah good point, you're 100% right on that. Athlean X Perfect Workout 6-day split as google spreadsheet. Biceps and calves are two examples of muscle groups with the ability to handle higher volumes. Day 4 - Abs/?? Theres two ways to do this: carefully regulating the volume of each session or having more rest days. For someone starting out, its not too easy to gauge what an appropriate amount of volume is. No spamming. If you are in the offseason for bulking ,I would prefer 3 or 4. Day 1 - chest/tri/shoulder [–]MasterE2525 0 points1 point2 points 4 years ago (0 children). Take a look here: https://www.reddit.com/r/Fitness/comments/37ylk5/a_linear_progression_based_ppl_program_for/, [–]baaldlam[S] 0 points1 point2 points 4 years ago (0 children). Many people who use this use it as an "every other day "split or will even train 6-7 days in a row. For a while, that split was a popular jumping-off point for fitness newbies. Our six day weekly workout split, with each video representing one day of the week. Please make a copy for yourself. Dumbbell Rows. Tuesday - Beginners/Basics (Previous) A couple months later i ran myself into the ground and realized i had to back off a little. Day 5 - Arms (slight triceps emphasis)/?? share. This program can be performed 4, 5, or 6 days per week. [–]Punching_Sharks 0 points1 point2 points 4 years ago (0 children). The Perfect Workout Series presents us with a very comprehensive workout for each muscle group. Archived. Days Per Week. This is because 6 day ⦠That seems great, i'll follow your advice. As for the reps, definetly - that was just a guideline to let you guys know what I was aiming for. You may want to start with this if youâre new to the concept, or new to working out in general. The Perfect Workout Series presents us with a very comprehensive workout for each muscle group. Hey guys, I'm somewhat new to weight lifting. [–][deleted] 0 points1 point2 points 4 years ago (1 child). It seems like a pretty solid option. This stops us from becoming /r/fitness or a beginner based sub. Itâs imperative that I note that a 6-day training split isnât for the gym newbie. Each muscle group is trained 2-3 times per week, with weekly volumes ranging from 12 - 24 sets per muscle group depending upon which frequency and volume combination you choose. It is an intermediate-level program. 1) No posts from your own youtube, social media, or blog, no matter how high quality it is. Discuss NANBF, INBF/WNBF, ABA, INBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! Nothing wrong with a six day split, but personally I prefer an upper/lower four days a week split. For that reason, these types of posts and comments are not-allowed and will be removed. So would I be better of with a 5 day split - legs/shoulders/arms/back if i'm bulking and aiming to gain as much mass as possible? By using our Services, you agree to our use of cookies.Learn More. In my previous articles and Q&A's, I have touched lightly upon my 6-day split training routine. How would a what 4 or 5 split would be better for gaining size & strenght than pplppl? Giving your joints, tendons, and mind a break are important. Posted by 6 months ago. You teach your body to activate and utilize more muscle fibers, rather than realizing physical gains in fiber size and strength. 30 comments. Thanks! If you have a question please find an appropriate discussion thread instead of making a separate post. [–]baaldlam[S] 0 points1 point2 points 4 years ago (1 child), [–]Dralnpr 1 point2 points3 points 4 years ago (0 children). Saturday - Selfies/Progress Pics (Previous) The original split created by old school bodybuilders worked back and biceps on the first workout day of the week, chest and triceps on the second day, and legs and shoulders on the third day. It originally spawned from the BB.com forums and remains popular, though not as much as the Reddit PPL (above). hide. If you want to train 6 days a week do something like PPLPPL. I am not actually a bodybuilder. This is the spreadsheet that was shared for free on the YouTube video linked below. I will go over the exercises preformed each day, sets, reps, ⦠So now you say not PLP? Day 1 - Shoulder/Abs This subreddit aims to further your knowledge of training, nutrition, and all things bodybuilding without the use of PEDs. I've so far drafted something that would look like this ; So now that i've started working out regularly, I'm considering a 6 day split for bulking. It depends on how often you'd like or can train. Training six times a week will only de-motivate and burn out I see this with rookies all the time. Routine Type 6 Days On â 1 Day Off Duration Ongoing Level Intermediate Purpose Mass / Muscle Building Target ⦠Yeah, I definetly don't perfectly know the limits of my body yet. 17 level 2 and join one of thousands of communities. 4 x 8. With a six day split, most people do them because A) their volume requirement is built up so much that they need six days to spread the volume out or B) they have a job or life that requires them to workout for shorter 40-45 minutes, but more frequently.
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