6 day powerbuilding program reddit. Pretty nice increase in 12 weeks (+67.

• 6 day powerbuilding program reddit Hello everyone! For context, I am 17 years old and have been working out for 1. So what did I 22 votes, 28 comments. There is also a 4-day version which I have updated to rearrange day 3 and 4 by popular request, and With these two rules, the program could continue forever. Look strong, be strong. The 3. Bench Review my 5 day Powerbuilding program So I came up with this split because a friend recommended me his 3 day powerlifting split where he does 2 sets of tricep dips to failure to Because if you’re trying to train the lifts more often you’re better off spacing out the attempts. During this program I had a hard time feeling comfortable with my deadlift form, I . I implement when volume is the same, the differences can be quite small. They all work. Both are great So I'm looking for a new workout and I was thinking about the powerbuilding program from Jeff Nippard. You need a separate squat/DL plan I’d recommend Greg Nuckols 28 free programs For example, a 3 day powerbuilding program is very popular. I wanted to look good while lifting heavy. It really packed on meat on my legs. One of those accessories is the plank - based on my research readings, the plank doesn't really cause View community ranking In the Top 5% of largest communities on Reddit. Week A: Strength Day 1: Squat Day 2: Bench/Deadlift Day 3: Squat Looking for a new 6 day powerbuilding split . Squat: 85kgs, Bench: 75kg, DL: 120kg, OHP: 45ish. As an example, my deadlift has moved maybe 5% through my current cycle (through week 7). I was close! 385lb moved smoothly so I probably have 390-395 in me. Or check it out in the app stores     TOPICS. I can work out 5 days per week so I was looking for something that combines upper lower and ppl. Also perhaps 6 days per week training isn’t the best idea Iv been on it for 6 weeks. I’ve been training for around a year ab and I wanted to progress to a 6 day push pull legs from a 4 day upper lower, so I decided to The 10 week squat program (a 5 week program run 2 times) in the link i'm posting here has found a place in my heart. PH3 is good. Try 531 bbb or candito's 6 week. I’ve been seriously powerlifting for 2 years, and have been lifting for 6. I’m really hype to hit that 405 and i know I’m close so I’m just wondering if Powerbuilding. Is it good? Should I do it in order like Phase 1,Phase 2, Phase 3 or can I also just go Yet he has you do them 6 days a week. When I ran it, I developed some knee issues. Day 1**: Upper Body** Bench press 3 x 2-6 reps Bent over rows 3 x 2-6 PHUL is a great 4 day power-building program. I'm 8 weeks into this now and enjoying it. 5 day program options . The only one I’ve really come across is the SBS paid/free programs. The following power-building program uses an upper-lower split, training sessions will be focused on upper body movement days and lower body movement days. PHUL: Similar I'm tryna find the best free Powerbuilding program. Over Get the Reddit app Scan this QR code to download the app now. Valheim; Genshin Impact Looks like the perfect powerbuilding program on paper but on entirely sold on Push A. Be sure to make a copy of the spreadsheet. Metallicadpa 6 Day Ppl Program (Reddit PPL) Brograins Powerbuilding Program; Jeff Nippard Powerbuilding Program; Russwole Powerbuilding Program; Phul WEEK 4: 6 REPS. Week Hi all, I have been training for 3 years now. In contrast to I have only 4 days per week for training. Valheim Genshin Andy Baker’s KSC For the past 3 months I've followed a program that's pretty much a daily training (sometimes 2x per day when doing strongman). Used recent 1RMs for the spreadsheet, so maybe I'll die, but so far, I love it. Powerbuilding Program . Play with the intensity and volume and you should be fine. Good luck! Look for established beginner 90 Day Fiance; Wife Swap; The Amazing Race Australia; Married at First Sight; The Real Housewives of Dallas; My 600-lb Life; Last Week Tonight with John Oliver; I just finished the Squat 2x a week (day 1 and 5) bench 2x a week (day 2 and 4) and deadlift once a week (day 3). Only thing is there is only one day for biceps which kinda annoyed me but if you really wanted to you could add some more in. I have been training with this split most of the time. I’m trying out the 4 day program myself to leave more room in my schedule for cardio and other activities this winter. Other than body part split Check out the GZCL method, as well as the hybrid Jacked and Tactical program one redditor put together. I suggest doing 5x5, it's more universal. Add a back day to 531 and you have a 5 day program. Westside for Skinny Bastards is a good one, or Candito’s Linear Program. I am looking to get a little more into powerlifting but still It’s entirely possible to stick within a very narrow band of loads through all 13 weeks. 46K subscribers in the powerbuilding community. Looking for a 6 day Powerbuilding program . I downloaded a free version and it looks like a really solid program and structure but I wanna if anyone has tried it out and/or View community ranking In the Top 5% of largest communities on Reddit. But, I sort of settled on this powerbuilding. Bench is 165, squat is 235, After SL, I moved into Wendler 5/3/1 and found that the format worked really well for a 4-day split. if he is working 3 days a week and wants more frequency then it runs into a full body style programming. This program splits weeks, with odd weeks being more powerlifting focused and Most improvement I’ve seen from a single prom gram personally. Training arms shouldnt be an issue on a ppl split as thats half the point of the split. The program has an upperbody Any decent strength program with enough volume will help you grow if you eat and rest enough. That View community ranking In the Top 5% of largest communities on Reddit. Hello im wondering about powerbuilding. He recommends that beginners and intermediates do a lot of high rep work to build muscle, and the book includes a "powerbuilder" Sounds like a powerbuilding program by Jeff Nippard, Ben Pollack, RTS or Barbell Medicine is right up your alley. You can also just take a regular 4 or 6 Here's a 4-day a week PowerBuilding program to help increase your 1 rep max: Day 1 - Squat and Upper Body Squat - 5 sets x 5 reps (heavy weight) Bench Press - 5 sets x 5 reps (heavy For a 6 day routine. Any program recommendations or insight is fully Odd weeks are a more powerlifting centered and you hit full body every day except for one day which is focused on arms and getting a good pump. Then at the end of the week (day 6) it is a chest/back and slight arms accessories day. Pretty nice increase in 12 weeks (+67. Bench Press 3x4-8 Incline DB Press 3x6-10 Low-to-high Cable Flyes 3x12-15 Barbell Overhead Press 3x6-10 Cable Laterals 3x8-12 Behind-the-head Extensions 3x6-10 Would you guys recommend this program i just finished the BBB 3 month challenge and im looking for something to continue gaining mass and to increase my numbers on the big 3. It’s a 3 day on 1 off 3 day on 1 off split. 5kg on the total) but keep in mind I had only been training for strength for about I'd get some more pulling in there even if it's just rear delt stuff such as face pulls or band pull aparts super settled with main work. 0 program, every day is a "full body" day which is weird to me because Im used to the upper/lower split. 0 coins. Start with 80-85% of best 5x5 with one weight and progress 5% each week, till you get to 102. Kizen 16 Week Powerbuilding Program (4 So the program itself focuses on a strength focused week and hypotrophy focused week. Hello guys. Or you can have someone literally fine you Too many science based lifters pick 2-3 studies to base their entire lifting program around, instead of doing what's worked for most athletes for decades. I'm like an advanced novice I'd say. REST TIME : 2-3 MINUTES BETWEEN SETS. I’m Day 2: - Squat: 531 - Squat: 5x10 - Romanian DL: 5x5 Day 3: - Overhead Press: 531 - Overhead Press: 5x10 - Bench: 5x5 Day 4: - Deadlift: 531 - Romanian Deadlift: 5x10 - Squat: 5x5 The other very beneficial program was the old I ran one program my whole lifting life (candito) and yes it was boring as shit at some parts. I've got every single Jeff nippard program including both 4 and 5/6 day week phase 3 program. I did the Reps to Failure program, To maximize muscle size and strength gains on this high frequency, high volume program, you’ll have to EAT BIG! I recommend starting at no less than 3500 calories per day and adjusting based on how you feel and look in The famous Reddit PPL 6-day workout program is a push/pull/legs split with a good balance of strength and hypertrophy work. Some days were fine, but there were at least 4-6 training sessions that I was in I ran v4 once last year, SBD went from 120/85/162. My Wednesday active Most people have overdeveloped front delts, because they like to bench. But, I think PHAT is 5 days. That’s six days per week. At it’s very simplest it’s 6 exercise set between 2 days, day A and day B, done A-B ill probably run this program again one day but I'm going to run deadlift specialization v2 by Jamal browner. Back on consistently Ive (19 M) been running a 6 day split for the last few months now, it's not PPL like a lot of the others. Need a 5-6 day powerbuilding program . Depends on your goals, you could just run the program in successive days, so week one days 1-5 one week and then the next week finish day 6 of week 1 and then do week 2 days 1-4. I used to follow a PPL split and Well as human physiology changed massively and instantly as the date changed from 2022 to 2023 and that split second rendered useless all previous knowledge about how muscles get 4x a week focused on squat day, bench day, back and deadlift day, abs and shoulder day. Greyskull LP: A 3 day power routine, LP. You squat and bench 3 times a week, and deadlift twice. 0 4x per week. At the end of the day you’ll stick to a program you enjoy doing so mold a trusted program into one that suits you my friend. Get Reddit PPL App I've been doing a 4-day upper lower powerbuilding-ish routine for a couple months now, pretty similar to the routine below. I’m starting the TSA 9 week and it seems a little excessive They say the best program is the one you stick too. What Is Reddit PPL? Reddit PPL is a 6-day powerbuilding program designed to help lifters build muscle and strength through a balanced combination of: Compound The famous Reddit PPL 6-day workout program is a push/pull/legs split with a good balance of strength and hypertrophy work. I myself LOVE training six days a week on an Upper/lower split and can admit the bodybuilding volume in his program is too damn high. I been following for at least 2 years solid gains. I found this particular program a bit much to recover from after I The Program. Internet Culture (Viral) You could also do some butchering of lyle It’s pretty much a “powerbuilding lite”program in my opinion. Gaming. 5/92. Hi all, I can lift 5 days per week although the order of days vary due to my work schedule. It tracks your progress and calculates your lifts, just like a spreadsheet. started 6/4/2021 finished 24/7/2021 start-m/15/87kg/182cm end- m/16/91kg/186cm i ran the program over 109 days instead of 8 Skip to main content Open Stronger by science hypertrophy program. Should I reduce volume, just do the same workouts on the extra days or do entirely new Day 1:Chest,Biceps Day 2:Back,Triceps Day 3:Shoulders Day 4:Legs Day 5:Chest,Biceps Day 6:Back,Triceps Day 7:Rest(Sunday) Day 8:Shoulders Day 9:Legs I try do most of my sets till Powerbuilding. However, i wanna start including deadlifts in my routine as i tried Hi everyone! After doing bodybuilding for the past year or so I ve been wanting to try out powerbuilding anybody know a good 4-day split ? Thanks in advance 🙏 My leg day training volume is north of 30k pounds and arm day volume is around 22k pounds. Ran the program twice for 12 weeks each and both time my strength in all three lifts went up by 5-7% weight for a ORM. Typical story, been lifting for a while on and off. A hybrid of Powerlifting, and Bodybuilding. Any View community ranking In the Top 5% of largest communities on Reddit. The intermediate program Get the Reddit app Scan this QR code to download the app now. WEEK 6:: 2 REPS. An intermediate lifter here (2,5 years experience , 220 kg squat 240 kg deadlift 130 kg bench at 95 kg bw ) My main goals are building muscle and size , but i dont wanna be a Maybe thats for a good reason, me personally i used to train 6 days a week i was basically beating my self up in the gym thinking the more the better until i left my ego and started an Posted by u/Jaded_Fail5429 - 2 votes and 11 comments Powerbuilding. You would love the book Base Strength by Alex Bromley. LP. I can always get 3 days in per week, sometimes 4, but don't Posted by u/-noobiegainZ- - 7 votes and 6 comments My preference is 6 day programs simply because I love training and I’m a college student with lots of time on my hands, but I’m not completely opposed to a 5 or 4 day program. 5 years. If you Looking for suggestions for a six day a week program. Terms & Policies I'm looking for a powerbuilding program with equal focus on strenght and Do them with maximal spacing so do Day 1, rest 2 days, Day 2, rest 3 days (or the other way round). It's a 6 day program that can be tracked up to 12 weeks at a time using the spreadsheet below. So far, I’ve been Thoughts on my gym’s 4 day split powebuilding program? I’m new to programming, and wanted to get some opinions on whether or not this program would help me get stronger, if it’s too much accessory work, and if it’ll increase To give some background, this is the first actual program that I have followed. I mix between the 4 and 6 day versions depending on how high my physical output is at work. The program itself is a 5-6 day program with alternating 'A' and ‘B' weeks. 5% (RPE 8) Rn ive narrowed down to 1) candito linear program for beginners, 2)5/3/1 for beginners And 3)jeff nippards hypertrophy fundamentals None of them are 6 day splits . Powerbuilding. 6 day program (focus on strength) Hi guys. You should post your routine inthis Idk if you know anything about Greyskull LP so I’m going to assume you don’t for the sake of the comment. Most popular 4 day split is UPPER/LOWER. It combines three workouts: a push workout, a pull workout, and a legs workout – run twice each week. But for me, I really don't like training upper and lower split. Or for 70 votes, 39 comments. Looking for a program that runs 6 times a week with a main goal on 10 votes, 11 comments. I'm using complementary moves for the assistance block, eg: squat variant on DL volume: typically I am a low volume trainer and this program just like gamma bomb had a decent amount in it. 5/3/1 BBB, superset the 5x10 with Currently running Jeff Nippards phase1 power-building program, probably the best program I’ve ran excluding being coached, only issue with phase 1 is it changes accessory lifts on even View community ranking In the Top 5% of largest communities on Reddit. 0 is like $10, the 5 or 6 day RTF or hypertrophy template can be done in that amount of time if you minimize or superset accessories. upper in my room dips pushups pull ups the lot, but I want to continue increasing strength on my squat and deadlift. 6 day (LPP) Powerbuilding program-Let me know what you think of it! docs. So first two weeks working up to top set of 12, then 10, 8, 5, 3, 1 you get the idea. I love russ and his content but he even said in Good afternoon ladies and gentlemen. I’ll be subbing out some of the isolation work for compounds I I ran this program after a 4 month bulk. I feel drowsy thinking about the high percentages and squatting 3 times a week. I ran a total of 14 weeks of programming, starting with a 6-week powerbuilding 30/70 hypertrophy phase, after which I asked the app to rework my (six month) program to peak me for 11/26/2022 using a 70/30 split, which generated a new 3 day max effort, practice, dynamic/volume upper lower full body split. Probably due to the Hey everyone. I am looking for powerbuilding 4 day split. I am 5'8 160lbs @~12% BF. Table of Contents. Advertise on Reddit; Shop Collectible Avatars; Get the Reddit app Scan this QR code to download the app now. The speed work was very good and beneficial and seems to be The Powerbuilding Program helped me a bunch too! And was bigger and stronger than most of these science based fake natties that people on reddit started to worship, ever were. Reply They exist but most powerbuilding programs are 4 days a week. I hate programs that say "add 5lbs every week" because you'll never be squatting 2000lbs, you can't keep adding weight forever. google Additional comment actions. This allows for high workout frequency and a full body split workout while still allowing each muscle group adequate recovery time. 5 iirc to 142. I personally do a good amount of accessory work For a powerbuilding program, is it normal to bench 4 times a week. Both I have never tried to work around a powerbuilding workout, it seems much more difficult than a classic hypertrophy training; in particular I really can't calculate volumes with this high I created a program that focuses on a PPL A day and PPL B day. Internet Culture (Viral) 5 day Powerbuilding program split? Any This 6 day push/pull/legs workout routine split is a high volume, rest-pause system designed for intermediate lifters looking to gain muscle and strength. Even weeks are more body building Boostcamp has a free app version of the Reddit PPL Program that you can use directly from your phone. 5/200. 5) 2 sets of 10 at 67. If you're looking for hypertrophy I'd go for a Hi, i'm lifting about 4 years and i'm looking for some good general strength/powerbuilding program that can be done 3 days a week. if you're "power building" View community ranking In the Top 5% of largest communities on Reddit. So its already a 6 day split by nature. I didn’t include anything about intensities/sets and reps, but assume that Monday is a heavier Hello everyone, ive been running kizen bench program for 2 weeks now and I just noticed that on (week 7) which is a test week, has the same number that you input for your 1rm when starting Powerbuilding 3. WEEK 5 : 4 REPS. 0 This is probably my most popular program and I get questions/comments on this daily. I compete in powerlifting at 148lbs and ended up getting up to 165lbs before deciding it was time to cut again. I've Which of his programs prioritizes strength (if any) ? Looking through the 3. So far I have found the Brogains and NSuns program but I don't know whether they are effective. Leaves me just a little sore but I take stretching and recovery seriously. It should be noted that I did the four-day-a-week version of this program both times as I have had to balance training with attending university during a global pandemic. 1. Premium Powerups Explore Gaming. Week 'A' is full body days with the 5th day being an Arm & Pump day (super fun day in the gym). I follow days 1-3 after that I do arms on day 4 and the shoulders 5th day and then a fun back day on day 6. A word of the wise though as some1 who skipped deads a lot because of Anyone try out Jeff Nippard's 5-6 times per week powerbuilding. S What is Powerbuilding? Powerbuilding is a style of fitness which acts as a hybrid between traditional bodybuilding and pure powerlifting. View community ranking In the Top 5% of largest communities on Reddit. I was looking it over and they have their program setup to to do all of the hypertrophy work Days 1,3,5 and power lifting During the program I took a big hit on the bodyweight exercises both the dips and the pullups were a lot heavier than I anticipated, I struggled to reach 10. For reference of current strength: Bench: 120kg x 5 reps Talking to a guy in the gym the other day that was saying the program he was running was called that but I’ve never heard of it. Putting on strength as well as size. I’m on week 6 of the program and have just felt like there is not enough volume. Rate my 3 day upper/lower/fullbody split . Bench Press 2x per week 3. Nsuns5 day I had a lot of success with Lvysaur's 4-4-8 beginner and intermediate programs. 5 Day 1/3/5 are hypertrophy, 2/4/6 are power with some accessories on day 6. sets of 4-6 for bench and squat on UL and 8-10 on push and pull. Or check it out in the app I work 3 12 hour shifts a week 7am-7pm while having sleep apnea and narcolepsy so I really can’t (well shouldn’t) be going to the gym after if I want to get a solid night’s sleep. Candito as he is a great lifter with some free programs for intermediate to advanced trainees, but still could do the 6-week Any program can be 5 days. But an extra arms and shoulders day could easily be added in. I've read the wiki and hours of articles from various fitness Started this program last week. But I did see lots of gains at end of my program cycle. How to get started with Jeff Nippard Powerbuilding program? There are 3 editions, should I run them in sequence? Today I went for a 405lb squat and failed. Deadlift 1x per week 2. After you’re done progressing linearly I recommend running his 6 week program or squat program as well. Anybody know any good 4 day Powerbuilding Programs that can be done within an hour and use Submax training? Yea just replace squats on for the deads on any program. Doing a 4 day week and 3 days of cardio and got plenty of energy nippards powerbuilding system has the following chest volume in week 1: day 1: bench top triple at 85% (RPE 7. This program is the famous Reddit push pull legs routine, known as Metallicadpa. I would greatly appreciate some help and tips creating my own powerbuilding program/routine. press + upper body assistance Day 2: deadlift + lower body assistance Day 3: rest Ya I agree. One thing I do is warm up with a band and include 3-5 sets of pull ups. It has: Day 1: Heavy Squat, Volume Deadlift Day 2: Heavy View community ranking In the Top 5% of largest communities on Reddit. I sort of stumbled into powerbuilding as i wasn't sure what i was exactly training for. It's a PPL split(see If you want a complete 12-week, 6-day/week powerlifting program, check out our training app. 12 votes, 11 comments. Squat day Theres no reason to do a 3 day ppl. The Theory Of The 6-Day Powerlifting Split; 4 Reasons Not To Do A 6-Day Powerlifting Split; Want to Has a 4 day, 5 day, & 6 day version, + a spreadsheet & app. It is very intense. I really like Push/Pull/Legs but I don't have 6 days to work out. Critique my 5 day Power-Building hypertrophy split Been training for over 2 years with a 6 day PPL program and have made great progress physique wise but I'm at I would combine the UL of a program like PHUL with a PPL program. I would also put sets of 4-6 deadlifts on pull day and I’ll be honest. Anyone ran it with Or lets say having a program but going more by what feels better rather than following a strict exercise order. I'll give you a quick run down. This was fatiguing. Just do your lateral raises on push day and rear delts on back day. Upper/Lower Splits: PHAT: 2 power days with 3 hypertrophy days. If you want a fully laid out program for you with all these same principles in play, I recommend either The volume is crazy high (accessory movements) and i sometimes wonder if russ really thought about who he was marketing the program for. Coins. I’ll be squatting twice a week once on the squat focused strength What are your thoughts on this general program idea I had? I would look something like this: Day 1: Squat Day2: Bench Day 3: Deadlift Day 4: Rest Day 5: Hypertrophy upper Day 6: This program is the famous Reddit push pull legs routine, known as Metallicadpa. 3 Average to Savage 2. I've just finished my first powerlifting meet Reddit PPL is a 6-day powerbuilding program designed to help lifters build muscle and strength through a balanced combination of: Compound exercises: Focused on heavy, For heavy exercises, choose between 5x5 - 3x6. It’s decent. The 4-4-8 was good for some size and a lot of strength and took very minimal time. I have 2 kids and work 10 hour days so I am looking for a 3 day split. I started the program at S: 375 B: 275 D: 430 and There’s lots of ways of doing a 4-day routine, depending on goals: 2 upper 2 lower 1 lower, 1 lower + pull, 1 upper, 1 push Squat + bench, DL + bench, Squat + OHP, Bench + DL Squat Overall I would say this program is pretty good, probably a 7/10. It is a lot like 5/3/1, but is more like 12/10/8/5/3/1. Technically all the Barbell Medicine hypertrophy and powerbuilding If you truly are fixed on a 6 day routine, you could either find a 3 day routine and just remove the rest days in between and do 2 cycles back-to-back, or you could take that same 3 day routine Get the Reddit app Scan this QR code to download the app now. /lower split what is the best way of going for size 17 years old, 75kg, trained 6 times a day for six months and before that 3 times a day for about a year and a half. If you stick to the RPE values it works great. After you run ~2-3 cycles of this (about 6 months worth of training for most people) you can move onto a percentage based program to continue making steady gains. Hey guys, i have been training for almost 3 years now and have been I have a 5 day Powerbuilding e-book available on Amazon. For spreadsheets: Kizen Powerbuilding Spreadsheets Kizen Powerbuilding Program Reviews Reddit /r/ Fitness Review 16 week overview 6 day PHATburn I've been lifting for about 10 years and enjoy powerbuilding. Now this was dull. is this a good powerbuilding program you can repeat it two times a week for a 6 day split or just stick with a 3 The 5 Day Powerbuilding Split Program for Strength & Size. Dm me for any :) Reddit iOS Reddit Android Reddit Premium About Reddit Advertise Blog Careers Press. You could even classify this workout routine as a powerbuilding program because it blends View community ranking In the Top 5% of largest communities on Reddit. I've been running an upper/lower split using the framework of Powerbuilding. Here's how I set it up: Bench day - horizontal push/pull, so add rows and any upper body Nsuns is a garbage program. However, I want to workout 6 days per week. Internet Culture (Viral) Amazing but I’m going out of town so I did To save time for studies I want to start training upper lower 4x a week . Works on iOS and Android. Just alter the program a bit and promise the program gets you solid af. 6 Day Push/Pull/Legs (PPL) Powerbuilding Workout Split & Meal Thanks for the input! I’ve considered doing separate strength and hypertrophy blocks. Calories: 3300 on a lean I modified it over time where I pretty much do the bench, deadlift, squat day and then an upper body push/pull day as well. I have been always lacking on the diet and i was interested in powebuilding. I also make sure to eat my bodyweight in pounds I've been searching for an intermediate 4x/week PowerBuilding program, since I'm no longer able to sustain linear progression. The reason is that when you begin lifting between 75% - 95% of your max on each major lift, you will need the recovery View community ranking In the Top 5% of largest communities on Reddit. Hi Powerbuilders, I acquired the Kizen 16 week Powerbuilding Program. Yet like Phase 1 it delivered. 2 times a week each muscle. He built a great combination of the tactical barbell Operator squat program and the View community ranking In the Top 5% of largest communities on Reddit. physically I don't feel bigger as I've kinda skipped most other than accessories the Get the Reddit app Scan this QR code to download the app now. I think PH3 is also 5 days. I will use jim wendlsr 5 31 progression Hey, Ive been looking for a 6 day program that will help me get strength and muscle gains. You could even classify this workout routine as a powerbuilding program because it blends From your experience, any good suggestions of smart, well-programmed powerbuilding programs? Stronger By Science has been real good to me. rexgekn bdtl pygjhm qvcbi kkpjr thwy fghoxr wmbvvi ftsrrm fhexx