Hi bro,

What's your workout routine look like, mind to share opinion?
Using bro split or push pull legs program?

I'm aiming to gain more weight and muscle, which program is most suitable for me? Btw, i have lifting for about a year.

Thanks.

I think the best programs look like this in order:

Full body x3/x6 a week > Push, Pull and Leg x6 days a week > Bro Split x5 a week

Based on work and time efficiency that is. Personally I practice PPL because I find it more manageable. During leg days I will sneak in some cardio just because why not.

What's your routine like?

PPL

For me ChestBicep, BackTri, QuadCalfShoulder, HamCalfShoulder is best.

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I do very major back/leg & chest days, x2 days per week. (deadlift, squat for one week for 10x10, then next week for bench press 10x10@60%1RM)
Then add one day as full-body conditioning day using kettlebell (16/20kg - Swing/clean&press/snatch/goblet squat) as cardio too. (cardio/strength/stretching into one kettlebell circuit)

You can do so much more than just triceps with dumbbells


https://www.google.com.my/search?q=dumbbell...6_J8bswC8PmqZM:

My split as follow:
Legs (heavy) + shoulder/bicep (moderate) superset day
Chest (heavy) + back (moderate) superset day
Shoulder (heavy) + tricep (heavy) day, no superset
Back (heavy) + chest(moderate) superset day

My lower body grows much quicker compared to my upper body, hence why I train chest and back twice a week. Depending on your own body, modify your splits accordingly.

Sharing my workout plan.
sometimes i change the workout type, depends on mood.
eg. barbell bench press swap with db bench press. or swap with machine workout.

Push Day

• Bench Press
• Incline DB press
• Machine assist Dip
• Machine Chest press

• DB Shoulder press
• Egyptian cable lateral rise
• DB shoulder rise
• Face Pull

• Triceps cable pull
• Triceps rear cable pull

Pull Day

• Lat pull down front
• Lat pulldown front close grip
• Let pulldown back
• MTS Row
• MTS FRONT pull down

• DB curl
• DB seated single arm curl
• Barbell reverse curl

• Standing forearm workout
• Crunches

Leg
• Lunges
• Squat
• Leg Curl
• Calf rise

Push day okay.
Pull day gone case already.
Leg so little volume exercise.

This post has been edited by Amedion: Nov 18 2019, 06:10 PM

Ya i need to improve this plan, any suggestion?
m also exploring full bod workout plan, anyone here can share 1 week full bod workout plan?

All depends on your goal, frequency of training, volume, etc

If your PPL just once a week then you must do all the compounds such as bench press, military press, deadlift, barbell row, squat, etc. Go heavy first followed by assistant works.

If you can have 2 PPL in a week then do variations.
Push - 1st can be bench heavy, db press, dip, etc. 2nd push can be paused bench, military press, focus more on shoulders.
Pull - 1st can be DL, row, upper back. 2nd can be romanian, row, lower back.
Leg - 1st can be normal squat of your choice, leg press, lunges, etc 2nd can be front squat/pin squat/box squat, stiff legged deadlift, etc

Assistant works will be high controlled reps / paused reps / fatigue reps to work on your weakness or the part that you want to improve first.

p/s: im no good at programming myself so don't follow exactly. Use as guideline.

I moved away from Upper/Lower 2 times a week to PPL 2 times a week. I find PPL have shorter workout time with moderate workout volume.

Want to share as well.

For me i don't have privilege to workout everyday or 4x per week. Best i can spent my time is 3x per week. So my routine as follow.

Monday
Bench Press
Dumbbell Fly
Close Grip Bench Press
Skull crusher
Single arm dumbbell kickback
Cable wrist curl - Finisher

Wednesday
Squat
Calf Raise
Shoulder Press
Bent over delt raise
Lateral raise
Front raise

Friday
Chin Up
Barbell Row
Barbell Curl
Hammer cross curl
Single arm dumbbell row
Barbell wrist curl - Finisher


No deadlift for me as i still recover from Hernia surgery. Also i scared to do deadlift now. Haha

Any input on my routine?

Don't know what's your goal but i assume u want to put on muscle.

You're better off with

Monday
Bench Press
Squat
Freestyle
Freestyle
Freestyle

Wednesday
Squat
Military Press
Freestyle
Freestyle
Freestyle

Friday
Bench Press
Barbell Row
Freestyle
Freestyle
Freestyle

All those freestyle u can do watever muscle u want to target.

Just remember to do all full body workout. Don't do those targeted muscle exercise unless u want to fix your weakness or build certain part.

Dip or close grip good for triceps. Ditch skullcrusher / single arm thingy.
Chin up and row good for biceps. No need curl.

I see. Yes I wanna grow muscle and increase weight. Thanks for the tips and input. Appreciate it.

Anything will do as long as you actually lift, especially when you're new.

I personally prefer fullbody because if I happen to miss a day for whatever reason, I don't have to go through headaches of whether I should push or pull or legs

I spend about 45min to an hour per day.

I usually alternate something like this:

Workout A:
Bench press 3x6-8
Bentover rows 3x6-8
Barbell Squat 3x6
Leg raise 3x12
Barbell curls 3x10-12

Workout B:
Inclined bench press 3x6-8
Weighted Pull-up 3x6-8
Stiff leg deadlift 3x6-8
Weighted Decline situps 3x6-8
Cable tricep extensions 3x10-12

Workout C:
Dumbbell pullover 3x6-8
Pulleys 3x6-8
Bulgarian split squats 3x6-8
Wood chopper 3x6-8
Bicep/tricep 3x10-12

I do these everyday, 5 to 6 days a week. Very short workout.

Sometimes I'll do 4 sets instead of 3 to get at least 18 sets per week.

Can you even grow from that little volume?
I might lose muscle if I do that.

Eh, it's 18-21 sets per week for each muscle group mainly. I don't even get that many from PPL. How many do you get per week with what you're doing?

I do 18+ for all.


I see your bicep/tricep only totals to 12 sets.
Quad also ~12 sets only.
Hams only 6

This post has been edited by Armesh: Dec 31 2019, 12:14 PM

If you can go workout at least 4 days per week then you shouldn't do full body workout as such. Too rojak already & low volume on any particular muscle. Totally not enough stimulus either to grow or to gain muscle.
If your main goal is muscle building. You need to hit that particular muscle more. Your rep range 6-8 is more leaning towards strength building.
Hypertrophy needs to be 12 and higher. Also those rep ranges are just a guideline don't go fast like rushing to finish the number. Muscle time under tension is very important.