Alright so after numerous health setbacks, I am going to try this one more time, thanks Bjones. After this week of getting caught up with all of my classes, I am going to join a gym.

I used to use a 5 day split that Burns made for me, but I was hoping that someone could point me in the direction of a new program. I'm more interested in trying a P/P/L program if you guys have any decent ones that I could check out, that would be awesome.

I am a fairly inexperienced lifter with only about 6 months of lifting under my belt, so any help from you guys that are pretty experience would be greatly appreciated.

P/P/L

didn't let us know your goals.

Haha yeah that would probably help.

I was thinking strength for my legs and back and hypertrophy for arms, chest, and shoulders.

What did I do? O_o

Go for it homie

phat would be better if you want to mix str/hyp *and are sure that you don't want pure mass*

You convinced me to start again.

Would it be a bad idea to not do the power days for chest, arms, and shoulders and just do hypertrophy for them? I don't care what my legs and back look like. I just want them to be stupid strong. When it comes to the other parts though, I don't really care if they are strong, I just want the mass.

just do it. sure you'll gain a bit of mass on your legs anyways if you hit em 2x a week on ppl

the thing about ppl, it's a pretty straightforward routine. Not that hard to formulate a routine based on your particular goals.

start with your compound lift(s) and work towards more isolation. If you want strength, target lower rep range, work to push as much weight and be a bit more generous with rest periods between sets. If you want more size, raise the reps, slow them down a bit/keep volume overall high.


for push day- I for example need to hit my deltoids considerably more than my chest, they could use good amount of mass. I might start with 5x sets of shoulder pressn 8-15 rep range, 3x sets of bench, 2x sets of lateral raises, and 3x sets of tricep work

This post was edited by MrBobMarley on Sep 15 2014 07:54am

In his article on Phat, he says this "only use one power movement for lower body, presses, and pulls/rows, i.e. don’t do squats and front squats in the same workout."

Then he goes on to list the power days. I get that he is listing all the different things you can do, but obviously you shouldn't do all of them, so which ones should I incorporate into my workout? I really only know Starting strength and its workout, so I am questioning if I should just do the same lifts basically with the accessory work he throws in, or what? (Obviously the right lifts on the correct days)

Day 1: Upper Body Power Day
Pulling Power Movement: Bent over or Pendlay rows
3 sets of 3-5 reps
Assistance Pulling movement: Weighted Pull ups
2 sets of 6-10 reps
Auxiliary Pulling movement: Rack chins
2 sets of 6-10 reps
Pressing Power Movement: Flat dumbbell presses
3 sets of 3-5 reps
Assistance pressing movement: Weighted dips
2 sets of 6-10 reps
Assistance pressing movement: Seated dumbbell shoulder presses
3 sets of 6-10 reps
Auxiliary curling movement: Cambered bar curls
3 sets of 6-10 reps
Auxiliary extension movement: Skull crushers
3 sets of 6-10 reps


Day 2: Lower Body Power Day
Pressing Power Movement: Squats
3 sets of 3-5 reps
Assistance pressing movement: Hack Squats
2 sets of 6-10 reps
Assistance extension movement: Leg extensions
2 sets of 6-10 reps
Assistance pulling movement: Stiff legged deadlifts
3 sets of 5-8 reps
Assistance pulling/curling movement: Glute ham raises or lying leg curls
2 sets of 6-10 reps
Auxiliary calf movement: Standing calf raise
3 sets of 6-10 reps
Auxiliary calf movement: Seated calf raise
2 sets of 6-10 reps

Awesome

Like I said, it will be beneficial to use ANY equipment you can rather than not doing any exercise / weight training

Go hard homie

Bump. Still not really sure on what the routine should consist of. How many lifts per day, which lifts to do, etc.

Found a gym that is $10 a month. Wew.