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6 day PPL.

This is my 6 day PPL program, few questions at the end.

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xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

Monday - Chest and Triceps
Barbell Bench Press (4x10)
Incline Dumbbell Bench Press (4x10
High to low cable flys (4x10)
Dumbbell bench tricep extensions (4x10)
Rope tricep cable pushdowns (4x10)



Tuesday - Back and Biceps
Pull ups (4x10)
Machine Rows (4x10)
Wide grip Lat pulldowns (4x10)



Wednesday - Legs and shoulders 
Squats (4x10)
Leg press (4x10)
Split squat jumps (3x10 finisher)
Hamstring curls (4x10)
Calf machine raises (8x10)
Dumbbell shoulder press (3x10)
Straight arm raises (3x10)
Dumbbell lateral raises (3x10)
Machine lateral raises (3x10)  (any recommendations on another exercise that doesn't involve a machine?)
Face pulls (3x10)
Wide grip rows (3x10)



Thursday - Chest and Triceps
Dumbbell Bench Press (4x10)
Incline barbell bench press (4x10)
Machine flys (4x10)
Dips (4x10)
Straight bar pushdowns (4x10)



Friday - Back and Biceps
T bar rows (4x10)
Pull ups (4x10)
Close grip lat pulldowns (4x10)
Barbell curls (4x10)
Dumbbell seated curls (4x10)



Saturday - Legs and Shoulders 
Squats (4x10)
Hack Squat machine (4x10)
Box jumps (3x10 finisher)
Romanian deadlifts (4x10)
Calf machine raises (8x10)
Barbell Shoulder Press (3x10)
Straight dumbbell raises (3x10)
Lateral dumbbell raises (3x10)
Lateral machine raises (3x10)
Rear delt raises (3x10)
Another rear delt exercise that i don't know the name of :D (3x10)

 

The problem I have with this is that Legs take like an hour to do or a bit more and then shoulders will take like 40mins, I don't mind that but other days only take like an hour. Should I do abs on the other days to balance the time I spend in the gym? Or should I adjust the program somehow? I don't want to tone down the shoulder workout because I really want to focus on getting bigger shoulders. What are your thoughts?

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xarnoldasx

Monday - Chest and Triceps
Barbell Bench Press (4x10)
Incline Dumbbell Bench Press (4x10
High to low cable flys (4x10)
Dumbbell bench tricep extensions (4x10)
Rope tricep cable pushdowns (4x10)



Tuesday - Back and Biceps
Pull ups (4x10)
Machine Rows (4x10)
Wide grip Lat pulldowns (4x10)



Wednesday - Legs and shoulders 
Squats (4x10)
Leg press (4x10)
Split squat jumps (3x10 finisher)
Hamstring curls (4x10)
Calf machine raises (8x10)
Dumbbell shoulder press (3x10)
Straight arm raises (3x10)
Dumbbell lateral raises (3x10)
Machine lateral raises (3x10)  (any recommendations on another exercise that doesn't involve a machine?)
Face pulls (3x10)
Wide grip rows (3x10)



Thursday - Chest and Triceps
Dumbbell Bench Press (4x10)
Incline barbell bench press (4x10)
Machine flys (4x10)
Dips (4x10)
Straight bar pushdowns (4x10)



Friday - Back and Biceps
T bar rows (4x10)
Pull ups (4x10)
Close grip lat pulldowns (4x10)
Barbell curls (4x10)
Dumbbell seated curls (4x10)



Saturday - Legs and Shoulders 
Squats (4x10)
Hack Squat machine (4x10)
Box jumps (3x10 finisher)
Romanian deadlifts (4x10)
Calf machine raises (8x10)
Barbell Shoulder Press (3x10)
Straight dumbbell raises (3x10)
Lateral dumbbell raises (3x10)
Lateral machine raises (3x10)
Rear delt raises (3x10)
Another rear delt exercise that i don't know the name of :D (3x10)

 

The problem I have with this is that Legs take like an hour to do or a bit more and then shoulders will take like 40mins, I don't mind that but other days only take like an hour. Should I do abs on the other days to balance the time I spend in the gym? Or should I adjust the program somehow? I don't want to tone down the shoulder workout because I really want to focus on getting bigger shoulders. What are your thoughts?

@xarnoldasx This looks pretty good bro!

 

Maybe you could split your shoulder workout up between your push workouts instead, but leave the rear delt movements for your pull days? That would mean maybe adding more like 25-30 minutes to your PUSH workout, and maybe 10-15 minutes onto your pull workouts.

 

Then maybe train abs with legs if you're not doing shoulders any more? That could be one option.

 

The other thing is, are you supposed to have any biceps work on your first PULL day (Tuesday)? Because there's none there.. if you're just doing those 3 back movements, maybe you can add all of your shoulder work in there, becuase that would probably be your shortest day at the moment?

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xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted
Posted By: Scott_Herman

@xarnoldasx This looks pretty good bro!

 

Maybe you could split your shoulder workout up between your push workouts instead, but leave the rear delt movements for your pull days? That would mean maybe adding more like 25-30 minutes to your PUSH workout, and maybe 10-15 minutes onto your pull workouts.

 

Then maybe train abs with legs if you're not doing shoulders any more? That could be one option.

 

The other thing is, are you supposed to have any biceps work on your first PULL day (Tuesday)? Because there's none there.. if you're just doing those 3 back movements, maybe you can add all of your shoulder work in there, becuase that would probably be your shortest day at the moment?

Good idea , I already tried it on Monday and it works perfectly. Yeah I meant to put in biceps on Tuesday but I forgot..:D. For some reason I tried to reply on the mobile app but it wouldn't let me.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xarnoldasx

Good idea , I already tried it on Monday and it works perfectly. Yeah I meant to put in biceps on Tuesday but I forgot..:D. For some reason I tried to reply on the mobile app but it wouldn't let me.

@xarnoldasx Awesome!

 

The current app has a few glitches and issues like that.. it will all be fixed once version 2.0 is released! At least you can still reply on your computer 😁 

Need 1 on 1 coaching? Send me a direct message to learn more!
xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted
Posted By: Scott_Herman

@xarnoldasx Awesome!

 

The current app has a few glitches and issues like that.. it will all be fixed once version 2.0 is released! At least you can still reply on your computer 😁 

Yeah I mostly use my computer anyway, was just trying to reply at work :). Natty gains all the way!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xarnoldasx

Yeah I mostly use my computer anyway, was just trying to reply at work :). Natty gains all the way!

@xarnoldasx Awwww yeah!!! #Natty4Life

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xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

@Scott_Herman

So basically this isn't working out as ive decided to take a year break after i finished school and i'm working in a factory, long hours, night shifts. Going to the gym 6 times a week really hasn't been working, my strength is gone down so I am thinking of changing to full body 3 times per week.

 

Is this still good for hypertrophy? or should I try something else? I'm really trying to pack on as much muscle as I can before doing a cut in spring.

What do you recommend I do Scott? :) Thanks!

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xarnoldasx

@Scott_Herman

So basically this isn't working out as ive decided to take a year break after i finished school and i'm working in a factory, long hours, night shifts. Going to the gym 6 times a week really hasn't been working, my strength is gone down so I am thinking of changing to full body 3 times per week.

 

Is this still good for hypertrophy? or should I try something else? I'm really trying to pack on as much muscle as I can before doing a cut in spring.

What do you recommend I do Scott? :) Thanks!

@xarnoldasx Full body workouts are great for hypertrophy man, because of all the frequency you are getting! Definitely recommend it.

 

The main things is making sure you are still in a surplus to grow as well, obviously 😊 I'll have my Full Body Program coming to the site soon, so once that is ready, you'll be able to use that and make some INSAIYAN GAINS!!!

Need 1 on 1 coaching? Send me a direct message to learn more!
xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

@Scott_Herman ok thanks man. Should I start with a different body part every session then for those 3 days? I'm assuming so and starting with the body part i want to put as much focus on as possible. Also do you recommend doing deloads, around every 6-8 weeks? :)

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xarnoldasx

@Scott_Herman ok thanks man. Should I start with a different body part every session then for those 3 days? I'm assuming so and starting with the body part i want to put as much focus on as possible. Also do you recommend doing deloads, around every 6-8 weeks? :)

@xarnoldasx Well I have a Fully Body program coming soon actually, so maybe you can try that when it's ready!! But in the meantime you can switch up which body part you target first each day.

 

And yes you still need deloads. I would say every 8-12 weeks 😊 

Need 1 on 1 coaching? Send me a direct message to learn more!
xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

@scott_herman It's gonna be good, i'll make sure I check it out. Thanks for the help! #BreakingTheNattyLimit

xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

 

What do you think? :)

I will increase the volume after a week to approximately 20sets per large muscle group/week instead of the 12 sets. Just want to get a feel for the full body workout first.

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xarnoldasx

 

What do you think? :)

I will increase the volume after a week to approximately 20sets per large muscle group/week instead of the 12 sets. Just want to get a feel for the full body workout first.

@xarnoldasx This looks like a solid start man! Good job! Keep #BreakingTheNattyLimit!!! 💪 ðŸ’ª 

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xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

I am now doing this full body split , 1 workout every 3 days.

It's been going great but I get it all done in around 1 hour 50 minutes and sometimes I dont have the energy to complete it all

and I was wondering if I could take some stuff out to reduce it to around 1 hour 30 minutes?

 

Maybe take out the side and lateral shoulder exercises as face pulls are in there anyway?

How is everyone's new year? Training going well?

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: xarnoldasx

I am now doing this full body split , 1 workout every 3 days.

It's been going great but I get it all done in around 1 hour 50 minutes and sometimes I dont have the energy to complete it all

and I was wondering if I could take some stuff out to reduce it to around 1 hour 30 minutes?

 

Maybe take out the side and lateral shoulder exercises as face pulls are in there anyway?

How is everyone's new year? Training going well?

 

@xarnoldasx I would keep it to about 2 exercises per muscle group if you're doing full body training. Unless you have a weak point where you feel you need a 3rd exercise.

 

I would probably keep what you have at the moment but maybe include more supersets if you want to save on time. For example, superset your chest and back movements. Superset calf raises with one of your leg movements.

 

Have you checked out Full Body Evolution? https://muscularstrength.com/full-body-evolution

Need 1 on 1 coaching? Send me a direct message to learn more!
xarnoldasx
xarnoldasx g Arnold Arlauskas
95 Post(s)
95 Post(s) Gender: Male Goal: Gain Muscle Date Joined: October 10, 2017
Posted

Ok Scott thanks :) I'll check it out now although I prefer to make my own programs and then see where that goes but I could learn something new from your programs as i'm sure they're superb :D

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