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

First draft PPL, please help12927

Hamer93 private msg quote post Address this user
Basically done very little research and just knocked up a rough draft of a routine using what I've learnt from my time here. Please give all suggestions as it's far from complete, I will be starting PPL either mid January or mid February due to changes in timetable at work and college

Leg push pull

Legs A
Squats 5x5
Leg press 3x10
Leg extension 3x12
SLDL 5x10
Hamstring curl 5x12
Seated calf raises 3x6 2x10

Legs B
Squats 3x10
Dead lifts 3x5-8
Leg press 3x8
SLDL 3x12
Hamstring curl 3x14
Seated calf raise 3x6 2x12

Push
Bench 5x5
Incline DB 3x8-10
Cable flies 3x12
OHP 3x5
Upright row 3x12
Latt raises 3x12
Tricep push down 3x12
Rope pull down 3x10

Pull
T bar row 5x8-10
DB row 3x10
Over hand seated row 3x10
WGLPD 3x10
CGLPD 3x10
Shrugs/rear delt flies 3x10
EZ bar cul 3x10
Cable curl 3x12
Post 1 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
I would personally drop the leg extensions. Why 2 different leg days? -3X
Post 2 IP   flag post
IrishGymSheep private msg quote post Address this user
Too fancy, too many exercises and variations and pull exercises on push day.
Post 3 IP   flag post
Cannonball private msg quote post Address this user
Not enough deadlift/deadlift variations. Just put em on pull day and have only one leg day
Post 4 IP   flag post
Hamer93 private msg quote post Address this user
The different leg days was to put deads in but I could move deads to pull and take out DB rows.

And what exercises should I change for push day?
Post 5 IP   flag post
Hamer93 private msg quote post Address this user
Slightly changed

Leg push pull

Legs A
Squats 5x5
Leg press 3x10
Leg extension 3x12
SLDL 5x10
Hamstring curl 5x12
Seated calf raises 3x6 2x10

Push
Bench 5x5
Incline DB 3x8-10
Cable flies 3x12
OHP 3x5
Front raises 3x10
Latt raises 4x12
Tricep push down 3x12
Rope pull down 3x10

Pull
Dead lifts 4x6-8
T bar row 3x8-12
Over hand seated row 3x10
WGLPD 3x10
CGLPD 3x10
Shrugs/rear delt flies 3x10
EZ bar cul 3x10
Cable curl 3x12
Post 6 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
So...why the extensions? I have to ask. -3X
Post 7 IP   flag post
Hamer93 private msg quote post Address this user
Oh yeah, sorry forgot to take them out.

I put them in their in the first place for a more hypertrophy based isolation movement
Post 8 IP   flag post
Trev182 private msg quote post Address this user
Check out ek's, denii's and my log if you need any ideas
Post 9 IP   flag post
Hamer93 private msg quote post Address this user
Yeah I had a look and picked out certain aspects
Post 10 IP   flag post
pandasashi private msg quote post Address this user
what i like about ppl is the simplicity of it.. id run something pretty close to identical to ek's ppl
Post 11 IP   flag post
coolguy1993 private msg quote post Address this user
Quote:
Originally Posted by IrishGymSheep
Too fancy, too many exercises and variations and pull exercises on push day.

Leg day:
Deads, squats, lighter deads and squats (i.e SLDL and box squats), hamstring curl,calves if you want then go home.
(next leg day do the same except squats first, then deads)

Push day:
keep the same as what you have except maybe do ohp after bench since I consider it as a compund and your doing 3X5 (always do the heavy lifts first then go back to accesory lifts)

Pull day:
Looks good but I think deads are better on leg day. Your legsmight still be sore going into pull day and legs are the primary group worked in a deadlift
Post 12 IP   flag post
Trev182 private msg quote post Address this user
Quote:
Originally Posted by pandasashi
what i like about ppl is the simplicity of it.. id run something pretty close to identical to ek's ppl


This is a good bit of advice
Post 13 IP   flag post
Hamer93 private msg quote post Address this user
I'm thinking maybe this, took in board cool guys advice about deads and the legs being taxed and I do like doing squats and deads on same day

Leg push pull

Legs A
Squats 5x5
Dead lifts 3x8
Leg press 3x10
SLDL 5x10
Hamstring curl 5x12
Seated calf raises 3x6 3x10

Push
Bench 5x5
OHP 3x5
Cable flies 5x12
Front raises 3x10
Latt raises 4x12
Tricep push down 3x12
Rope pull down 3x10

Pull
T bar row 5x5
WGLPD 3x8
CGLPD 3x10
Over hand seated row 3x12
Shrugs/rear delt flies 3x10
EZ bar cul 3x10
Cable curl 3x12
Post 14 IP   flag post
brian12 private msg quote post Address this user
@Hamer93

Your PPL looks solid! Only changes I would make is to up arms to 4 sets for each exercise, and I would drop the front raisers and rather do 3 sets of face pulls. I would consider adding in 2 more sets of rows (maybe DB or BB Rows)

But looking well balanced!
Post 15 IP   flag post
Hamer93 private msg quote post Address this user
Aren't face pulls a pull movement? I was going to alternate face pulls, rear delt flies and shrugs for pull day.

Yeah I put the front raises in as I took out upright rows but not sure wether to take out the raises and put hypertrophy shoulder presses?
Post 16 IP   flag post
brian12 private msg quote post Address this user
@Hamer93 Facepulls are technically a pull - but it is a shoulder movement and for me, I like to keep all shoulder,chest, tri work on the same day.

This is how I would run it - similar to my split.

Legs (30)
Leg Raise 4
Leg press 4
Squats 3
Deadlifts 3
Leg curl 4
SLDL 3
Calf raises 5
Abs: Leg raise 4 OR Crunch 4 (alternate each leg day)

Push (31)
Bench 5
OHP 4
Cable flies 5
Lateral raises 4
Facepull 4
Tricep 1 4
Tricep 2 5

Pull (29)
BB Row 4
Double DB Row 4
DB Row 2
Pulldown 4
Bicep 1 4
Bicep 2 5
Shrugs 4
Forearms 2

As you can see I favor Rows over chins/pullups.
Post 17 IP   flag post
IrishGymSheep private msg quote post Address this user
Quote:
Originally Posted by Hamer93

Leg push pull

Legs A
Squats 5x5
Dead lifts 3x8
Leg press 3x10
SLDL 5x10
Hamstring curl 5x12
Seated calf raises 3x6 3x10

Push
Bench 5x5
OHP 3x5
Cable flies 5x12
Front raises 3x10
Latt raises 4x12
Tricep push down 3x12
Rope pull down 3x10

Pull
T bar row 5x5
WGLPD 3x8
CGLPD 3x10
Over hand seated row 3x12
Shrugs/rear delt flies 3x10
EZ bar cul 3x10
Cable curl 3x12


This is how I would change the order personally, I think your doing too many unnecessary things, the idea of ppl is to hit the basics often and hard. Other people who are more advanced can include a bigger list of exercises or more sets but for you just the fact you could be squatting benching and deadlifting 2x a week will be enough, ESPECIALLY if your trying to add weight to your lifts every session.

Legs A
Squats 5x5 (Would also change the loading here)
SLDL 5x10 (Would drop this to 3x8 and use it to progress in reps rather than weight, as with 2x a week squatting this exercise is most likely going to stall fast as you will be hitting it sapped)
Leg press 3x10 (Again not sure why the reps are so high)
Hamstring curl 5x12 ( Exactly the right amount of sets - EK)
Seated calf raises 3x6 3x10

(Deadlift taken out progressing on the two biggest compounds in one session 2x a week? It's just bad planning imo also your pull day just seems to be a lot of easy machine back exercises hit the hard exercises)

Push
Bench 5x5 (Hate 5x5 would change but that is a personal thing)
OHP 3x5 (Unless you have done low rep OHP after bench before I would up the reps to decrease the chance of dropping it on yourself or straining, safer loading might be 6,6 fail with using your last set to judge the weight increase for the next session)
Cable flies 5x12 ( Too many sets, not terribly necessary but if you want extra chest it is fair)
Latt raises 4x12 ( 3 sets would do)
Tricep push down 3x12

(Took out front raises and one set of tricep exercises, nobody really needs to isolate their front delts and your triceps are getting plenty of work, again think of progressig in weight with them rather than just slapping volume on)

Pull (This day to me is all over the place so it is the only one I changed a lot)
Deadlift 3x5 or 3x3 or any strength based rep scheme you like
Weighted chin ups 3x3
Barbell Row 3x8
Shrugs ZxY ( all depends on how you like your shrugs)
Facepulls 3x12
Bicep Exercise of choice 3x8


You are young and weight speaking light, you need to go in hammer the basics ensure that your big lifts are progressing, eat and sleep.
Too many exercises, too many reps and sets, the sets and reps aren't laid out with progression in mind both for the main exercises and the accessory work.

Also you seem to like high reps too much, if you have a program with accessory work that you want to improve it is something you should plan for, either by increasing weight or reps or sets session to session.
Post 18 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
^^ personally I found the volume for hams that he had was fine. Disproportionately strong quads result in anterior tibial translation, which wrecks the ACL. Strong hams offset that by dynamically stabilizing the joint. -3X
Post 19 IP   flag post
IrishGymSheep private msg quote post Address this user
Problem might be 5x5 like I would personally;

3 working sets of squats
3 working sets of leg press


3 working sets of sldl
3 working sets of deadlift
3 working sets of hamstring curls

Would that still seem off to you?
Post 20 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
IMO, yes because deads of any kind don't sufficient work the hams. I'd use two curls or 5 sets of one curl. -3X
Post 21 IP   flag post
IrishGymSheep private msg quote post Address this user
Edited.
Post 22 IP   flag post
Hamer93 private msg quote post Address this user
Right I've sort of adjusted again, made some adjustments. And I like ten reps on leg press as the one I use has a short range of movement

Leg push pull

Legs A
Squats 5x5
Dead lifts 3x8
Leg press 3x10
SLDL 5x10
Hamstring curl 5x12
Seated calf raises 3x6 3x10

Push
Bench 5x5
OHP 3x5
Cable flies 5x12
Latt raises 4x12
Tricep push down 3x12
Rope pull down 3x10

Pull
T bar row 5x5
WGLPD 5x10
Over hand seated row 3x12
Shrugs 3x10
Rear delt flies 3x12
EZ bar curl 4x12
Cable curl 4x12
Post 23 IP   flag post
Trev182 private msg quote post Address this user
You really are DEAD set of having deads and squats on the same day eh?
Post 24 IP   flag post
Hamer93 private msg quote post Address this user
I've done it for a long time and find it fine, if I was to move them to pull then is take out the over hand seated row and pull day would be:

Deads 5x5
T bar row 5x8
WGLPD 5x8-10
Shrugs 3x10
Rear delt flies 3x12
EZ bar 3x10
Cable curls 4x10
Post 25 IP   flag post
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
340750 32 30
destitute