OrangePeellll
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By Powerbuilding I mean, gaining both strength and size. I know most programs will do that anyways though.
I was thinking about this PPL, considered I'm an "advanced" beginner (almost intermediate).
Edit: Can't post links yet. It's on Reddit.
I was thinking about this PPL, considered I'm an "advanced" beginner (almost intermediate).
Edit: Can't post links yet. It's on Reddit.
If there's any other 6 day plans you'd recommend, let me know. Preferably not with a once a week frequency per body part, as strength is important as well.PULL
Deadlifts 1x5+/Barbell rows 4x5, 1x5+ (alternate, so if you did deadlifts on Monday, you would do rows on Thursday, and so on)
3x8-12 Pulldowns OR Pullups OR chinups
3x8-12 seated cable rows OR chest supported rows
5x15-20 face pulls
4x8-12 hammer curls
4x8-12 dumbbell curls
PUSH
4x5, 1x5+ bench press/4x5, 1x5+ overhead press (alternate in the same fashion as the rows and deadlifts)
3x8-12 overhead press/3x8-12 bench press (do the opposite movement: if you bench pressed first, overhead press here)
3x8-12 incline dumbbell press
3x8-12 triceps pushdowns SS 3x15-20 lateral raises
3x8-12 overhead triceps extensions SS 3x15-20 lateral raises
LEGS
2x5, 1x5+ squat
3x8-12 Romanian Deadlift
3x8-12 leg press
3x8-12 leg curls
5x8-12 calf raises
FINER DETAILS: AMRAP SETS AND PROGRESSION OF ACCESSORIES