Phase 1: Foundation for Natural Bodybuilding. Comfortable weekly volume counter. It differs in that it is built more on weekly progressions versus a month long cycle, and has a higher frequency of the lifts versus 5/3/1 where you only hit the main lift 1x a week. Reddit PPL Program Overview. And then I still had to do back after that. It is a block periodization routine by GZCL. This program is very popular on reddit, and I can see why due to how detailed the writeup is and how customizable the program is. works with any program, use it when a program doesn't have a progression model. The first is push-pull-legs that you run each group twice a week, and an upper-lower split that you run each 3x a week. Body part focus blocks. You can customize the intensity for each rep range (if you’d like – but you shouldn’t need to). This is Glen Danzig's workout: Monday and Thurday: Bench Press: 10, 8, 6, 4, 2 Low Incline Close Grip: 25, 20, 15, 10 Squats: 5x5 Tuesday and Friday: Military Press: 4x6 Upright Rows: 4x6 ... no deadlifts in his workout plan? As a result, they tend to be foundational movement patterns by nature. Press question mark to learn the rest of the keyboard shortcuts. You can customize which exercises you do for the push, pull, and leg days. I'm natural and ran this to amazing results, but that amount of volume is NOT for everyone and not sustainable for multiple cycles. I put on almost 20 lbs and added 30lbs to my bench, 80 lbs to my squat, and around 80 to my deadlift. You lift 6 days per week as chest+back, shoulders+arms, legs, repeat. Also I think one very popular but underrated bodybuilding routine is the 5/3/1 Forever templates (50-100 reps every after main, supplemental lifts). Because every routine I would recommend has already been posted here, a related thing: how to progress (how/when to increase weight, reps, how hard to lift, what to do during a plateau, etc.) This program is more focused on the big 3 but has enough accessory work which you can certainly customize, and I really like its built in autoregulation. Let me know, PHUL- My commentary- Looks like Layne Norton’s PHAT but is 4 days instead of 5,, “Autoregulation based on sets. You can also get an updated version of this routine by putting in your email on his website. It involves lifting 5 days per week, two days focused on power with upper body and lower body, and 3 days focusing on hypertrophy with chest+arms, back+shoulders, and legs. Amazing. Definitely saving this. I plan to be in a 250-300 calorie surplus and hitting it hard every session :), Awesome post man, saving this for future use and some reading material! Towards the end of the program, as a 155 pound male I was doing 245# bench for 10 sets of 4 following by a stripping method, then 5 sets of 6 for incline bench, followed by 5 sets of 12 of DB flyes supersetted by crossovers. So I'm going to put together a list of popular hypertrophy programs that I am aware of, and hopefully others have some programs and links they can contribute, Layne Norton’s PHAT- This is a very popular program. This phase lasts for 9 weeks. It is more of a powerlifting based routine but has programmable accessory work to focus more on hypertrophy. Again it is insane volume and actually kind of hard to recommend because of that, but listing it here anyway to be thorough. Thanks a bunch. Jacked and Tan 2.0- Another program I have not yet been able to personally run. From there you program in tier 2 and tier 3 lifts each with specific rep schemes, and the tier 2 and tier 3 lifts you do in higher rep ranges compared to your main lifts. The Italian Stallion had to work through some tough life decisions before he fought Apollo, and so should you. Discuss NANBF/IPE, INBF/WNBF, OCB, ABA, INBA/PNBA, and IFPA bodybuilding, noncompetitive bodybuilding, diets for the natural lifters, exercise routines and more! It also includes blood flow restriction training, which you can replace with low-weight high-volume isolation exercises if you’re not a fan of or do not want to try BFR. These workouts consist of the best exercise someone can do to maximize their time in the gym. So just rotate the 50-100 assistance with whatever needs to be pumped. My only complaint is that is doesn’t have specific percentages/progressions/autoregulations built into the routine,