If you have mobility issues then I'd make fixing them the priority on their respective days. E.g. where Metallicadpa's PPL calls for squats, do mobility work to get yourself to a place where you can squat. That way, transitioning into squats once you can do them works naturally into your routine and surrounding progression.About to start the Metallicadpa ppl program, but a question first. Last night, I went and bought a bathroom scale. When I got home I weighed myself, 165.2. Shortly after I took a shit and I weighed myself again. This time it was the same. Later that evening, I weighed myself and it was 164.2, I was kinda confused but dismissed it.The 6 day PPL program known as the "Reddit PPL" or "Metallicadpa PPL" is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I'm bringing forth a new and improved version here after being frustrated by the ...Trying to switch to a 3-4 day PPL from running a 4-day Upper Lower Day 1: Push 3 x 8-12 Chest Press 3 x 8-12 Incline Dumbell Chest Press 3 x 8-12 Seated Overhead Dumbbell Press ... As far as starting somewhere, the easiest one I've found was the Metallicadpa PPL workout routine. It's a great beginners level routine and It doesn't have any crazy ...It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter's preferences.Boostcamp has digitized Reddit PPL from the excel spreadsheet format into our simple-to-use app, completely free. On Boostcamp, you’ll be able to follow and track the Reddit PPL with seamless 1 Rep Max onboarding, automated weight progressions, as well as helpful tools like exercise timer and plate calculator.An 6 daily PPL program known when the "Reddit PPL" or "Metallicadpa PPL" is a great workout routine for those looking to increase strength and earn size. Several different spreadsheets have been created for this program, which I go into a bit below. I'm bringing forth a new and improved version here after being frustrated […]That's the main reason why Metallicadpa's PPL routine was so appealing. Slow, steady progress is the name of the game for me, and injury prevention is my highest priority. Even if I'm only adding 5lbs every other week on a lift, that's 130 lbs in a year.Piggybacking off of OP: This is a spreadsheet that I edited for Metallicadpa's Beginner PPL routine. Every set of columns is three days, so you can use it to run a 3-day or 6-day PPL split. It keeps track of your rep totals for all sets, differentiates between main and accessory bench/overhead press, and reminds you to do AMRAP.Coolcicada's PPL is a great routine for aesthetics. Do keep in mind that during a cut, you won't be making much progress when it comes to weight lifted (always track weight & reps!), unless you're only just starting out. I follow a very slightly modified version and absolutely love it.Here are the rules for Routine Campfires: Routine Campfires are for asking specific questions about a specific routine and getting answers from the community. Top level comments must be a specific question about the topic routine. Questions which are excessively vague to a point of being difficult to answer directly will not be permitted. I'm combining Swoletide's GVT with metallicadpa's PPL. I'm natty but don't have school or work for the next few months meaning I have at least 9 hours of sleep a night, loads of food and won't be doing much strenuous activity so am able to recover. Also have two bi sessions as I want to put more size on there, and if tricep stuff isn't enough I ...I was running metallicadpa 6day ppl from the wiki all summer and bulking but now I'm back to work (teacher) and also going into a minor cut so I'm wanting to drop to a 4 day program. I jumped on the BBB 531 variation 2 that has the deadlift and squat on the same day and the overhead and bench press on the same day (I like doing the main lifts 2 ...Coolcicada PPL: Push Pull Legs Routine - Physiqz Physical Therapy Powerlifting Weight Loss & Diets Want an effective program that's not overly complext? Look no further because the Coolcicada PPl program will stack on serious MASSMetallicadpa PPL × A beginner routine with six days a week of lifting and a focus on barbell lifts. Two lower body workouts, two pull workouts, and two push workouts per week.If you want switch to ppl and there is no reason not to hit 100kg on your cut. You won't lose strength chill, also you can still follow linear progression it doesn't have to be with weight, you can do it with sets, reps etc ... I really like the look of Metallicadpa PPL so you see no reason why I couldn't switch & still make good progress even ...I was doing GZCLP and later 531, doing the AMRAPs until what I perceived was it getting hard, form slipping etc. I made fuck all progress. I then started training with stronger people who showed me what hard work is, including via being willing to let me go to or right up to failure (based on their perception instead of mine), and I got stronger.Hello guys. Simula nung first year ko I have dropped at least 1 subject. Second year na ako ngayon. First sem ko I dropped a major subject and then second sem naman is PE.The reason the PPL is 6 days is so each muscle group gets hit twice a week. If you can only commit to 3 days, you should look for a 3 day program (these will be full body programs) Reply [deleted] • Additional ... The metallicadpa PPL showed huge results for me. ReplyQuestion about Metallicadpa PPL. So, I've been doing Metallicadpa's 6-day PPL split for a bit now and am enjoying the program, but I feel like the high sets of accessory work keep me in the gym for too long. For example, the program lists 5 sets of 15-20 calf raises on leg days. Would it be okay to sub out some of the accessory work sets like ...Here are the rules for Routine Campfires: Routine Campfires are for asking specific questions about a specific routine and getting answers from the community. Top level comments must be a specific question about the topic routine. Questions which are excessively vague to a point of being difficult to answer directly will not be permitted. metallicadpa's PPL has you doing Bench 2x5 with 1 AMRAP set on one push day, and 3x10-12 on the other push day. Treat them similar. Once you feel comfortable with your AMRAP set on the first push day, move up weight next time you're doing this specific day. ... These are based on the rep scheme provided by PPL, not 1RM. My stats, 5'8" 175 lbs ...I was running metallicadpa 6day ppl from the wiki all summer and bulking but now I'm back to work (teacher) and also going into a minor cut so I'm wanting to drop to a 4 day program. I jumped on the BBB 531 variation 2 that has the deadlift and squat on the same day and the overhead and bench press on the same day (I like doing the main lifts 2 ...I've been on the Metallicadpa PPL for six months and love it. I've had to take a few deloads on my OHP and squat, and I have now switched my squat to a 5/3/1 progression scheme (which is still a good rate of progress as the program has me squatting twice a week). My other compounds are still on a linear progression with deloads as necessary.Metallicadpa v3.04 - Beginner PPL Template (1RM inputs + Progression) _ LiftVault.com - Read online for free. Scribd is the world's largest social reading and publishing site. Open navigation menu. Close suggestions Search Search. en Change Language. close menu Language. English (selected)I would recommend Caroline Girvan's Iron Series on YouTube. It is not a beginner program, but if you start with very light weights or even body weight, you can get a great workout and develop good ...About coolcicada's PPL routine. I've been working out for 10 months now and made some solid gains (130lbs - 165lbs) without following any routine, just trying to adjust the isolations exercises I thought worked the best for me and doing all the compound lifts first. I used to do about 25-30 sets in each day. (4 sets of each exercise)Coolcicada's PPL is a great routine for aesthetics. Do keep in mind that during a cut, you won't be making much progress when it comes to weight lifted (always track weight & reps!), unless you're only just starting out. I follow a very slightly modified version and absolutely love it.The 6 day PPL program known as that "Reddit PPL" or "Metallicadpa PPL" is a great fitness routine for that looking in increase strength and gain product. Various various spreadsheets have been created for this program, any I go in ampere pitch below. I'm bringing forth a new and advanced versions here after entity frustrated […]When I began competing in powerlifting I decided to train like a powerlifter, an obvious choice to make at the time. However, none of the preexisting programs felt right. They would leave me crushed under too much volume at too great intensities, or walking out of the gym feeling like I hardly accomplished anything, sometimes worse- bored!We would like to show you a description here but the site won't allow us.The 6 day PPL program known as the "Reddit PPL" or "Metallicadpa PPL" is a great workout routine for those looking to increase strength and gain size. Several different spreadsheets have been created for this program, which I go into a bit below. I'm bringing forth a new and improved version here after being frustrated by the ...Question about Metallicadpa PPL. So, I've been doing Metallicadpa's 6-day PPL split for a bit now and am enjoying the program, but I feel like the high sets of accessory work keep me in the gym for too long. For example, the program lists 5 sets of 15-20 calf raises on leg days. Would it be okay to sub out some of the accessory work sets like ...Question about Metallicadpa PPL. So, I've been doing Metallicadpa's 6-day PPL split for a bit now and am enjoying the program, but I feel like the high sets of accessory work keep me in the gym for too long. For example, the program lists 5 sets of 15-20 calf raises on leg days. Would it be okay to sub out some of the accessory work sets like ...The 6 day PPL program known such aforementioned "Reddit PPL" or "Metallicadpa PPL" is a great workout routine for those seeking for increase resistance and gain sizes. Several different spreadsheets have been created for the program, which EGO go into a bit bottom. I'm brought forth a new press improved version siehe after being ...How to incorporate cardio into Metallicadpa PPL program I am currently training for a half marathon, and once I finish the race I want to start lifting using the reddit PPL routine. However, cardio health benefits aside, I still really enjoy running and would like to continue getting in several runs a week.It tracks 12 weeks at a time, progresses weight per workout automatically, and is easier to customize. It is linked below. Push, Pull, Legs (PPL) routines offer a great template for achieving strength and physique goals while remaining flexible enough for the lifter's preferences.Don't do it. They're expensive, and after I found I couldn't afford it I did two things. 1) started tracking my calories, and 2) picked a program from the wiki here. Within a month I started seeing results. I cut first while running Metallicadpa PPL, and then bulked on it too. Now I'm running Building the Monolith and it's going well.Workout: Stronglifts 5x5, now u/Metallicadpa PPL and bouldering recreationally Bench Press: 165 5x5 Squat: 235 3x5 Deadlift: 235 1x5 Diet: Slow Carb I love the slow carb diet. I recommend it just for the sake of productivity and energy reasons. After about a month on the slow carb diet, Stronglifts was just too difficult to progress or even ...Reddit Metallicadpa's Beginner PPL by wainsw1 on Jefit Dumbbell Lateral Raise Barbell Squat 5x5 Strength for Legs 3 Day Core Superset Routine Get Ripped (phase 2) Build Your Beach Body 2 Build Your Chiseled Body High Volume Training (Phase 2) Building Bigger Calves 2 Smith Machine Training 2 Power and Strength Routine (Phase 2)Novice "Powerlifting" and strength programs had a lot of issues so I made my own. Not perfect, but it is what I think is most necessary for size and strengt...After some research, I really liked u/metallicadpa PPL Program (6 days, PPLRPPL). I slightly modified it to the following: PULL. Deadlifts 1x5+/Barbell rows 4x5, 1x5+ Lat Pulldowns 3x10 ... Deloading is important on PPL programs I've been told because it's so taxing on your CNS, so 10% should be alright in the latter 3 days of the routine. ...Програмата Metallicadpa PPL има за цел да предостави на начинаещите систематична пътна карта за развитие на сила и мускулен растеж чрез цялостна 6-дневна PPL програма. Този режим на упражнения е разработен от член на Reddit u/Metallicadpa, който събра идеи и предложения от редица ефективни ...If you are getting bigger and stronger, you are training hard enough. 24. [deleted] • 10 mo. ago. [removed] theredditbandid_ • 10 mo. ago. or i should add more exercises or more sets. Training hard has nothing to do with how many exercises and sets you do. In fact, you'll often see that the more volume people do the less hard they tend to ...Metallicadpa 6-dnevni program PPL. Program Metallicadpa PPL želi novincem ponuditi sistematičen načrt za razvoj moči in rast mišic skozi obsežno 6-dnevno PPL rutino. Ta vadbeni režim je razvil član Reddita u/Metallicadpa, ki je zbral ideje in predloge iz številnih učinkovitih vadbenih režimov.This week's topic: Metallicadpa's PPL. Here's the original post from u/Metallicadpa. Describe your experience running the program. Some seed questions: How did it go, how did you improve, and what were your ending results? Why did you choose this program over others? What would you suggest to someone just starting out and looking at this program?BlaBla Hanoi Language Exchange. 12,206 likes · 19 talking about this. Here, you can check when are the next language exchanges in Hanoi, to speak...Jun 11, 2023 · They are known as Metallicadpa PPL and Reddit PPL, both are popular for their simplicity and potential to maximize strength and hypertrophy in beginners. Reddit PPL, also referred as Metallicadpa, uses 6 workouts per week, allowing for high frequency while still letting each muscle group recover. 31-May-2015 ... For anyone who uses Jefit, I have shared a routine designed from this thread named Reddit Metallicadpa's Beginner PPL. It can be found at ...The Original Routine. The above photo is the original copy of coolcicada’s ppl routine. Notice how each day starts with a compound lift (or many) to prime the muscles for accessory work in a hypertrophy rep range. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days.I'm combining Swoletide's GVT with metallicadpa's PPL. I'm natty but don't have school or work for the next few months meaning I have at least 9 hours of sleep a night, loads of food and won't be doing much strenuous activity so am able to recover. Also have two bi sessions as I want to put more size on there, and if tricep stuff isn't enough I ...Focus on wide shoulders, lats, upper chest, and be lean enough to have a slim waist for that V-taper. Bonus points if you can grow a beard, have curly hair, and have lots of upper body hair. You want the Ganymedes look. Do legs 4 times a week. 1000s of crunches while porn is playing in the background.Aug 17, 2019 · The Original Routine. The above photo is the original copy of coolcicada’s ppl routine. Notice how each day starts with a compound lift (or many) to prime the muscles for accessory work in a hypertrophy rep range. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days. Medzi 17 najlepších programov na výrobu energie v roku 2023 patrí 4-týždňový program budovania energie, rozšírená ruská energetická rutina, program Bill Starr Power, program Sheikburn.The Original Routine. The above photo is the original copy of coolcicada’s ppl routine. Notice how each day starts with a compound lift (or many) to prime the muscles for accessory work in a hypertrophy rep range. Coolcicada makes note that you can incorporate deadlifts in addition to barbell rows on your pull days.PPL saw me making constant progress, while nsuns has been abysmal. My squat still isn't at 2 plates yet and my deadlift isn't at 3 plates. For working out so long and consistently, I'm demotivated that my lifts haven't been progressing like the used to, and considering switching back to PPl and seeing if it's the high nsuns volume that's causing me to stall.The u/throwawayPPLgainz community on Reddit. Reddit gives you the best of the internet in one place.Coolcicada’s routine is a 6-day training routine that focuses on helping intermediate lifters maximize hypertrophy and muscular gains. Upon further review, this program, which also features a modification with deadlifts, is very comparable to the widely recognized Reddit PPL (Metallicadpa PPL).Liftosaur - the ultimate weight lifting tracker app. Build your programs using a simple scripting language - Liftoscript! Or use built-in routines - all ...PPL Training is an industry leading provider of Safe Systems of Work and Technical Compliance training. Disciplines covered include High Voltage, Low Voltage, Mechanical and Pressure Systems, Airfield Lighting, Legionella (Water Hygiene), Medical Gas Pipeline Systems and Fire Safety training.Metallicadpa v2.2 - Beginner PPL Template (1RM inputs + Progression) | LiftVault.com - Read online for free. Scribd is the world's largest social reading and publishing site. Open navigation menuBoth great. GZCLP is more fun though and I'd say gets a slight edge. 5x3 T1 with a last set AMRAP, 3x10 and 3x15 plus accesories will help workload capacity and keep things fresh. Both achieve similar strength results, Hypertrophy isn't exact but I'd imagine less fatigue from higher rep accessories will help get the extra edge.About: 20M Approx 140 lbs -> 176 lbs ( 7 months) TDEE: 3018 cals Lifts: OHP : 115 lbs | 4RM Bench Press: 170lbs | 4RM Squat: 170lbs : 1 set of 4RM…Sep 18, 2023 · metallicadpa PPL (aka “Reddit PPL) Coolcicada 6 Day PPL; Blood God PPL; PPL GZCL; PHUL 6 Day PPL Version; nSuns 5/3/1 LP PPL with BBB; What is a PPL Split? A PPL split is a method for organizing resistance training based on the type of exercise movements. PPL stands for push, pull, legs. So last year, I'be been doing Metallicadpa's PPL for about five months before transitioning to Phrak's GSLP for strength. I've really enjoyed it, but…The 6 day PPL program known than which "Reddit PPL" oder "Metallicadpa PPL" can an great workout routine for those look to increase strength and win size. Several different sheets are been created for this program, what I go up a bit bottom. I'm bringing forth a new and improved version here per being disappointed […]I'm talking specifically about Metallicadpa's PPL. Push day generally takes me around 1 hour, is fairly difficult but doesn't leave me completely and utterly exhausted. Leg day as well. ... I've been doing Metallicadpa's (but with 5x5 DL instead of 1x5 on pull day) for the past month or so, has never taken me two hours to finish. ...Need a new workout routine. Been doing Reddit metallicadpa PPL for over a year, but have been on a plateau for a while. My goals are both to get bigger and to get stronger, so idk what routine would be best, but here are my stats. 19M, 5'10, 162 lbs OHP: 120 (5x5) Bench: 200 (5x5) Squat: 215 (3x5) Deadlift: 315 (1x1)The 6 day PPL program known in the "Reddit PPL" or "Metallicadpa PPL" is a fine workout routine for those looking to increase strength and gain sizes. Several different tables have been created for is program, which I go with a bit underneath. I'm bringing forth a newly also better version here afterwards life frustrated […]Did you know that you could be making big money by just playing middleman or middle woman between the government and other businesses? Watch and take notes a...Background: M/33/183cm/75kg. I've done Starting Strength about 4 years ago to get the basic lifts to nearly intermediate levels, (i.e. Squat…Deadlift: 240<315x5. Bench: 180<245 1rm. Squat: 125< 235x6. (Squat is disproportionate because without a good routine I was never able to fix my back problems and work up my strength to where I could really push myself and I was stagnant for the longest time). However now I'm doing my second cut after a bulk from November-march and my beginner ...Coolcicada PPL: Push Pull Legs Routine - Physiqz Physical Therapy Powerlifting Weight Loss & Diets Want an effective program that's not overly complext? …metallicadpa's PPL has you doing Bench 2x5 with 1 AMRAP set on one push day, and 3x10-12 on the other push day. Treat them similar. Once you feel comfortable with your AMRAP set on the first push day, move up weight next time you're doing this specific day. ... These are based on the rep scheme provided by PPL, not 1RM. My stats, 5'8" 175 lbs ...Questions from a newbie starting PPL. So after dicking around with a brosplit routine for 3 months, I'm starting Metallicadpa's PPL this Sunday and could use some help figuring things out, sorry if it's a bit long.Age:20 Weight: 173lbs Height: 5'7 Notes: * Been on Metallicadpa PPL for 23 weeks as of today. *Wouldn't say I dirty bulk, but I don't track macros and try to count my cals instead, with most of the stuff I eat. Today for lunch at the buffet at my school. They have these chicken burgers and I ate about 6 of them (each maybe 370 cals) along with ...I'm doing a modified Metallicadpa PPL, where I do 5x5 DL instead of the prescribed 1x5, once per week. I've noticed that my grip strength actually seems to be getting worse. I've been at 225 (working weight) for about 3ish weeks now. My back and legs feel like they can handle more weight but it really feels like my grip strength is getting ...Metallicadpa PPL, aka the Reddit PPL, is another tried and true hypertrophy program. It is a very high volume that progresses very quickly, making it best for late novices and early intermediates. As it progresses weekly, be ready for eventual plateaus and figuring out how to account for that.Key features in how it differs from Reddit PPL: 5x5 lifts are now 3x5. 1x5 deadlift is now 3x5 as well. Introducing 3x8 lifts for a moderate rep range. Different progression scheme for 3x5 and 3x8 lifts, which keeps the volume consistent without assuming linear progress. Rep ranges above 8 are listed as 8+ or 12+, to focus on quality over ...
برنامه Metallicadpa PPL با هدف ارائه یک نقشه راه سیستماتیک برای توسعه قدرت و رشد عضلانی از طریق یک روال 6 روزه جامع PPL به مبتدیان است. این رژیم ورزشی توسط عضو Reddit u/Metallicadpa ایجاد شده است که ایده ها و .... Who pays for the renovations on celebrity iou
Metallicadpa PPL; Kizen 4 Week Powerbuilding ; Coolcicada PPL; Madcow 5×5; Ivysaur 4-4-8; GZCLP; Strong Lifts 5×5; Brogains Powerbuilding; Greyskull LP; German Volume Training (GVT) Hypertrophy Specific Training (HST) Most Popular Overall Program. Once again, the title of most popular program on Lift Vault goes to nSuns.You can check out Metallicadpa's PPL. It's suggested for 6 days a week but you can do it 4-5 days instead. Reply ... Yeah increasing your rep range to 12-16 and doing the PPL program is a solid advice (I'm doing both) but your technique matters a lot as well. Most people in gyms have the powerlifter's mindset.Reddit PPL Aka Metallicadpa PPL Program. The several aspects of the Metallicadpa PPL program are explained below. Everything from the type of lifts to deloading is described here. You can spread out the workouts through the week in PPLRPPL or PPLPPLR sequence, where R stands for a rest day. 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.Routine Campfire - Metallicadpa PPL Welcome to the next r/Fitness Campfire series - Routine Campfires! You can read the original announcement thread along with the future schedule here .5/3/1 PPL is what u/Metallicadpa, author of reddit PPL, suggests once you cannot progress on the regular program My lifts are: S: 100kgs x 5 B: 82.5 kgs x 5 D: 140 kgs x 6 comments sorted by Best Top New Controversial Q&A Add a Comment ...This is also when I switched to PPL. After a long hard cut I was back at about 71 kg BW but lost a lot of strength. After finally figuring out my diet - that means eating a smaller surplus ~ 300 kcals, upping my Protein Intake to about 170 g per day and cutting back the high fat and carb meals I started to gain strength and build muscle again.Metallicadpa Beginner PPL Template (1RM Inputs) - Free download as Excel Spreadsheet (.xls / .xlsx), PDF File (.pdf), Text File (.txt) or read online for free. Metallicadpa Beginner PPL Template (1RM Inputs) Metallicadpa Beginner PPL Template (1RM Inputs) Open navigation menu. Close suggestions Search Search.PPL has become so popular that commercial gym personal trainers are recommending it and Coolcicada's version of in turn is probably the most popular version of PPL. This is a little bit of a departure from P.H.U.L. and P.H.A.T., the other two powerbuilding programs I ran this year, and even more from my training in general up to this point ...Have lifted on and off (mostly off) for a couple of years, used to do SL5x5. 2 months ago picked back up, cut all lifts, and started Metallicadpa PPL. Current lifts as follows: Bench: 130lbs 5x5 Back squat: 185lbs 3x5 Deadlift: 230lbs 3x3 As you can see from the above lifts, I am very early in my lifting journey and am not very strong.So I'm currently following the Reddit/Metallicadpa PPL and 3 months in. So far I've replaced Lat Pulldowns and Seated cable rows with single arm lat…برنامه Metallicadpa PPL با هدف ارائه یک نقشه راه سیستماتیک برای توسعه قدرت و رشد عضلانی از طریق یک روال 6 روزه جامع PPL به مبتدیان است. این رژیم ورزشی توسط عضو Reddit u/Metallicadpa ایجاد شده است که ایده ها و ...Workout Guide, Calculator, and Progress Tracker. A beginner routine with six days a week of lifting and a focus on barbell lifts. Two lower body workouts, two pull workouts, and two push workouts per week. The routine is very popular on reddit's 6 million member fitness community and many people there have seen excellent progress with it.need advice or tips on work out program so i hit 5 months using Metallicadpa ppl workout plan and overall the results are great but it takes me a lot of time usually about 2 to 3 hours so i was looking for 4 day split or 5 day split program that is not working multiple muscle groups in one day,basically what i am looking for is a solid program ...Routine Campfire - Metallicadpa PPL Welcome to the next r/Fitness Campfire series - Routine Campfires! You can read the original announcement thread along with the future schedule here .The Metallicadpa PPL program aims to provide novices with a systematic roadmap for strength development and muscle growth through a comprehensive 6-day PPL routine. This exercise regimen was developed by Reddit member u/Metallicadpa, who gathered ideas and suggestions from a number of efficient exercise regimens.Programa PPL de 6 dies de Metallicadpa. El programa Metallicadpa PPL té com a objectiu proporcionar als novells un full de ruta sistemàtic per al desenvolupament de la força i el creixement muscular mitjançant una rutina completa de PPL de 6 dies. Aquest règim d'exercicis va ser desenvolupat pel membre de Reddit u/Metallicadpa, que va ....
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