Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
NewbiePush Pull LegsSplit AdviceTraining Programs

First draft PPL, please help12927

IrishGymSheep private msg quote post Address this user
I'd do chin ups or barbell rows for back, too many machines.
Post 26 IP   flag post
Trev182 private msg quote post Address this user
Quote:
Originally Posted by IrishGymSheep
I'd do chin ups or barbell rows for back, too many machines.


Get rid of the rear delt flyes and add in the above!
Post 27 IP   flag post
Hamer93 private msg quote post Address this user
I'm liking this:

Leg push pull

Legs A
Squats 5x5
Leg press 4x8-10
SLDL 5x10
Hamstring curl 5x12
Seated calf raises 3x6 3x10

Push
Bench 5x5
OHP 5x5-8
Cable flies 5x12
Latt raises 5x12
Tricep push down 3x12
Rope pull down 3x10

Pull
Dead lifts 5x5
T bar row 4x8-10
BB row 4x8-10
WGLPD 4x8-10
Shrugs 3x10
EZ bar curl 4x12
Cable curl 4x12
Post 28 IP   flag post
brian12 private msg quote post Address this user
@Hamer93 new draft looks really good! I would up the reps on squats and deads a bit (6~10) and stay away from failure or you might not recover in time fot the next squat/DL session. But you can work around that. Maybe one session do 5*5 squats then deadlift day stick in the 6~8 range. Then following time do squats in 6~10 rep range and hammer out deads 5*5. This is if you planning on training more than 4 days a week But solid roitine
Post 29 IP   flag post
Peepss private msg quote post Address this user
Do you plan on doing this 1x or 2x per week?
Post 30 IP   flag post


Trev182 private msg quote post Address this user
Quote:
Originally Posted by Hamer93
I'm liking this:

Leg push pull

Legs A
Squats 5x5
Leg press 4x8-10
SLDL 5x10
Hamstring curl 5x12
Seated calf raises 3x6 3x10

Push
Bench 5x5
OHP 5x5-8
Cable flies 5x12
Latt raises 5x12
Tricep push down 3x12
Rope pull down 3x10

Pull
Dead lifts 5x5
T bar row 4x8-10
BB row 4x8-10
WGLPD 4x8-10
Shrugs 3x10
EZ bar curl 4x12
Cable curl 4x12


Looks good! Personally id alternate bb row and db row.

You doing this twice a week like me?
Post 31 IP   flag post
Hamer93 private msg quote post Address this user
right this is what ive come up with and i think its good to go. irl be doing 3 on 1 off however some days i will not be able to train. thursday will always be rest day so some times it may be 3 rest days per week but i will always stick to P-P-L as an order.

Push Day:
Bench Press 5x5
Incline DB press 5x6-10 *flat DB/decline press/cable flies
OHP 5x10
Latt Raise 5x12
Tricep push down 3x12
rope push down 3x12

Pull Day:
deadlifts 4x5-8
T bar row 4x6-10 *barbell row
Latt pull down/pull ups 4x8-10 *close grip pull down/up
DB single arm row 4x6-10
shrugs 4x8-10
EZ bar curl 4x10
Cable curl 4x12

Leg Day
Squats 5x5 or 4x8-10
Leg Press 4x8-10 *lunges/hacks
SLDL 5x8-12
Hamstring curl 5x12
seated calf raise 3x5 3x8-12

the reasons i have done this is from brosplits i have learnt what exercises i can perform with out pain or problems, from PHAT i have learnt my quads respond well to heavy ish squats, chest from heavy weight and back from good form and more volume.

the exercises with * and exercises following are ones i may alternate between each 6 week cycle. i will also switch the heavy set on push day from bench to OHP each cycle
Post 32 IP   flag post
340752 32 7
destitute