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How to set up a good PPL routine14759

ParkerHenry private msg quote post Address this user
I want to try a Push pull legs split, but I am having trouble finding out how to make it well balanced so I can avoid muscle imbalances. Any tips will be appreciated
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The Dark
Knight
eknight private msg quote post Address this user
Isn't this your third thread about this?

It's not difficult- for every set of "push" that involves the shoulder complex as your agonist, do 2 sets of pull.

For every quad set, make sure you have the same amount of ham sets. Don't rely solely on deads or hip flexion movements for the hams- make sure some of your work includes active knee flexion. -3X
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brian12 private msg quote post Address this user
Here is layout of how to set up your ppl

clickable text

hope thats what u were looking for
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ParkerHenry private msg quote post Address this user
What about something like this

Push A
* Bench Press 3x5
* Incline Dumbbell Press 3x8-10
* Seated Dumbbell Press 3x8-10
* Incline Flyes 3x8-10
* Skullcrushers 3x8-10

Pull A
* Barbell Row 3x5
* Weighted Pullups 3x8-10
* Seated Cable Rows 3x8-10
* Face Pulls 3x8-10
* Barbell Curls 3x8-10

Legs A
* Squats 3x5
* Stiff-Leg Deadlift 3x8-10
* Barbell Lunges 3x8-10
* Leg Curl 3x8-10
* Calf Raise 3x8-10
* Hanging Leg Raise 3xfailure

Push B
* Overhead Press 3x5
* Incline Dumbbell Press 3x8-10
* Weighted Dips 3x8-10
* Incline Flyes 3x8-10
* Skullcrushers 3x8-10

Pull B
* Weighted Pullups 3x5
* Barbell Row 3x8-10
* Weighted Chins 3x8-10
* Face Pulls 3x8-10
* Barbell Curls 3x8-10

Legs B
* Deadlift 3x5
* Front Squats 3x8-10
* Leg Press 3x8-10
* Leg Curls 3x8-10
* Calf Raise 3x8-10
* Hanging Leg Raise 3xfailure
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brian12 private msg quote post Address this user
If your goal, like me, is purely for size then I would up the volume, drop the chest fliers, add some more rows, and add an extra arm exercise. Add in a side lateral raise.

*If you are not concerned with gaining a lot of strength, then I would up the rep range on the first exercise to 5-8 reps rather than just 5 reps. But if you want to get stronger and bigger, then leave it as is.

Remember to eat in a surplus if you want to grow And ideally run PPL with at least 1 day break between, and a deload every few cycles.

Something like this:

Push A
* Bench Press 5x5
* Incline Dumbbell Press 3x10
* Seated Dumbbell Press 3x8-10
* Skullcrushers 3x8-10
* Tricep Pushdown 3*10-15
* Side dumbbell lateral raise 3-4*12-15

Pull A
* Barbell Row 5x5
* Weighted Pullups 4x8-10
* Seated Cable Rows 4x8-10
* Face Pulls 4x8-10
* Barbell Curls 3x8-10
* Incline bench Dumbbell curls 3-4*10-15

Legs A
* Squats 4x8
* Stiff-Leg Deadlift 4x8-10
* Barbell Lunges 3x8-10
* Leg Curl 3x8-10
* Calf Raise 5x8-10
* Hanging Leg Raise 3xfailure

Push B
* Overhead Press 4x5
* Low incline Dumbbell Press 4x8-10
* Weighted Dips 3x8-10
* Skullcrushers 3x8-10
* Rope Tricep Ext 3-4*10-15
*Side lateral raise 3*12-15

Pull B
* Weighted Pullups 3x5
* Dumbbell Row 5x8-10
* Weighted Chins 3x8-10
* Face Pulls 4x8-10
* Barbell Curls 3x8-10
* Spider curls 3-4*10-15

Legs B
* Deadlift 4x5
* Front Squats 3x8-10
* Leg Press 3x8-10
* Leg Curls 3x8-10
* Calf Raise 5x8-10
* Cable Crunch 3 sets
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ParkerHenry private msg quote post Address this user
Thanks, would this be good for someone trying to compete in Physique?
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brian12 private msg quote post Address this user
@ParkerHenry Yes
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