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Push/Pull/legs14977

SnackIt private msg quote post Address this user
Gonna start a Push/pull/Legs next week, gonna do Push/Pull/Legs/rest/Push/pull/legs twice a week, just wondering if anyone have a good layout fora PPL split.
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FiremanSi private msg quote post Address this user
Thats a real hard split bro and it's done wrong more times then right.
I think it's too much volume for most.
how long u lifting ??
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Method private msg quote post Address this user
Why not ppl rest ppl? You don't have to adhere to a M-Sun week even though I understand that Monday is officially chest day.
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FiremanSi private msg quote post Address this user
@Method 6days a week is too much for most people especially beginners...
Trust me i did it with very limited success.
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SnackIt private msg quote post Address this user
I meant push/pull/Legs/rest twice a week, been lifting for 2 years.
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
@Method 6days a week is too much for most people especially beginners...
Trust me i did it with very limited success.


How would you run it?
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Method private msg quote post Address this user
@FiremanSi you're assuming he is a beginner. Plus, it's really like 5.5 days since you'll have 2 rest days every other week. It really is a harsh regimen but I like getting those two leg days in.
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Method private msg quote post Address this user
I'm currently running it ppl rest ppl rest. I might switch it to heavy and light days depending on how I feel.
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Trev182 private msg quote post Address this user
I ran ppl rest ppl for 4/5 months and loved it and had really good gains.

I done

Push
Flat bench 5x5
Ohp 5x5
Db bench 5x8-12
Db slr 5x8-12
Tricep exercise 3x8-12
Tricep exercise 3x8-12

Pull
Deadlift 5x5
Bor 5x8-12
Lat pulldown 5x8-12
Facepulls 5x8-12
Db row 5x8-12
Bicep exercise 4x8-12

Legs
Squats 5x5
Lunges 5x8-12
Leg curl 5x8-12
Leg ext 3x15
Sldl 5x8-12
Calf raises 5x8-12

Kept it simple, prgressive overloaded the 5x5 exercises.

Not saying its perfect, i made it up usimg a template. It worked for me might not for others.
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Beans private msg quote post Address this user
I've been running p/p/l for over 2 years. The majority of the time I go pull/push/legs rest repeat. It is really intense, and I've gradually worked up to being able to handle the volume. Technically it is less than 6 days a week, but if you do any other type of physical activity, I'd add an extra rest day in there.

I run a very similar style to @Trev182, but for legs I just do:

6X8-10 squats
6X8-10 legs curls
4X15 calf raises
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SnackIt private msg quote post Address this user
I was thinking about running Coolciacadas routine

Push (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull (Back/Biceps):

Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12

I usually do either P/P/L [REST] P/P/L or P/P/L/P/P/L[Rest]
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SnackIt private msg quote post Address this user
But more hypertrophy based.
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oceanair private msg quote post Address this user
I'm doing ppl and I love it.
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Method private msg quote post Address this user
P/P/L/P/P/L[Rest]...this sounds taxing on the body. Also, I do shrugs on the pull day since the Push day is greater volume and a shrug is a pull. I'll also throw in a 15 min HITT session a couple time a week. and maybe a 30 min LISS on a rest day.
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Beans private msg quote post Address this user
@Method beat me to it. Using P/P/L/P/P/L[Rest] seems like a shit ton to me. I couldn't do it, but it's up to you if it works.

Out of curiosity, why the difference in rep ranges for push and pull exercises?
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SwoleAnimal private msg quote post Address this user
I can't train heavy when I try PPL/rest/PPL. But it is great for hypertrophy and keep me with a strong pump.
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Rawsteel private msg quote post Address this user
I have used the p/p/l split the majority of the time i've been lifting, which is almost 6 years.
And what i have found to be the most effective, or atleast for me, is doing it 2 days on, 1 off, 2 on and so on or 2 on, 1 off, 1 on, 1 off and then repeat.
This combined with a medium volume.
As FiremanSi said, most of the people that does P/P/L do it with way to much volume.
I have been using 4-5 different layouts over the years with different progression methods, set rest, volume etc but here's my most recent and the one im currently on.

D1 - Pull
D2 - Push (B)
D3
D4 - Lower
D5 - Pull (B)
D6
D7 - Push
D8 - Lower (B)
D9

Every other D2, D5 and D8 i use the "B" workouts, which are the heavy ones.
After 6 cycles (54 days) you either take 3-5 days off the gym or let your next 3 workouts be "deload" workouts, if you choose deload, do everything as you usually do but do it with 60% of your usual weights.

Main exercises/straight sets
Use a weight that allows you to perform 5/8 reps in the first two sets, when you can do 5/8 reps in the third set increase the weight.
End the last set 1 rep from real failure, it should be slow and hard as hell to complete but you shall complete it (with a good form ofc).

accessory exercises
Use a weight that allows you to work within the rep range of the exercise, increase it when you in any set go over the rep range and lower the weight if you go under.
End these ~1 rep from failure.

Warmup
Get warm, do some none static stretching, warm your rotatorcuffs up before pull and push workouts and then do 3 warmup sets in the first exercise were you increase the weight set to set.
On the lower workouts do 3 warmup sets in the SLDL as well.
If the weight that will be used in the working sets would be 100kg it could look like this ->

Set 1: Barbell x 20
Set 2: 60kg x 8
Set 3: 80kg x 2

Rest 3 min then go in to your working sets.

Set rest
/3, /2 etc behind the reps is the rest that is used between the sets.
It's important that you track this, if you don't you might fool yourself.
Why? Because if you only go on your feeling you might end up resting more on workout 2 then 1 and because of that being able to complete 1 or 2 more reps.

Drop sets and single sets
In the drop sets use a weight that puts you in the 6-8 rep range, increase it when you manage 9.
In the "single sets", like the last 1x10 set in squat you increase the weight when 11 can be made.


Pull
BB row: 3x8/2,5
Lat pulldown: 3x8-12/1,5
DB row: 2x10-12/1,5 (D5 +1x6-8 dropset)
Face pulls: 3x8-12/1,5 + 1x6-8 dropset
BB curl: 3x8/1,5
Incline hammercurl: 2x10-12/1,5 + 1x6-8 dropset

On D5 i do 3x8-12/1,5 + 1x6-8 dropset barbell shrugs after the face pulls.

Push
Bench: 3x8/2,5
Seated db press (90°): 3x8-12/1,5
Flat db flyes: 3x8-12/1,5 (D2 +1x6-8 dropset incline db press)
Cable lateral raise: 3x8-12/1,5 (D7 +1x6-8 dropset)
Lying tricepsextension (behing head): 3x8/1,5
Pushdowns (rope): 2x10-12/1,5 + 1x6-8 dropset

Lower
Squat: 3x8/3 + 1x10/2 (close foot standing 1x10 set)
Leg extension: 2x8-12/1,5 + 1x15 (D8 2x8-12 + 1x6-8 dropset)
SLDL: 3x8/3
Lying leg curl: 2x8-12/1,5 + 1x15 (D8 2x8-12 + 1x6-8 dropset)
Standing calf raises: 3x10/1,5 + 2x12-15/1 (D4 +1x6-8 dropset)
Leg raises: 3x10/1,5
Some crunch exercise: 3x12-15/1 (D4 2x12-15 + 1x6-8 dropset)


Pull B
Pull ups: 3x5/3 + 1xMax reps
BB row: 3x6-10/2
DB row: 1x10-12 + 1x6-8 dropset
Face pulls: 3x8-12/1,5 + 1x6-8 dropset
BB shrugs: 3x8-12/1,5 + 1x6-8 dropset
BB curl: 3x6/2
Incline hammercurl: 2x6-10/1,5 + 1x6-8 dropset

Push B
Bench: 3x5/3
Seated db press (90°): 3x6-10/2
Flat db flyes: 3x6-10/1,5 + 1x6-8 dropset incline db press
Cable lateral raise: 3x8-12/1,5
Lying tricepsextension (behing head): 3x6/2
Pushdowns (rope): 2x6-10/1,5 + 1x6-8 dropset

Lower B
Squat: 3x5/3 + 1x8 (1s pause squats 1x8 set)
Leg extension: 2x8-12/1,5 + 1x6-8 dropset
SLDL: 3x5/3
Lying leg curl: 2x8-12/1,5 + 1x6-8 dropset
Standing calf raises: 3x6/1,5 + 2x8-12/1
Leg raises: 3x6/1,5
Some crunch exercise: 3x8-12/1

Also, write down every workout and put all of your focus on reaching progressive overload with a good form.
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FiremanSi private msg quote post Address this user
Quote:
Originally Posted by Method
I like getting those two leg days in.

Then just do 2 leg days weekly...
People lifting 2yrs are still beginners and the volume is too harsh.. the flexibility of the program is limited and it's a big commitment.

I think also because it's a bit self prescibed and too many people, including myself, self design the program.. this gives begineers too much flexibility and they tend to vary from the set program on the day greatly..

Most of us on this aren't qualified to design our own programs so i would suggest selecting something more SET in what lifts HAVE to be done.
I wish someone told me that when i did it...
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Beans private msg quote post Address this user
Quote:
Originally Posted by FiremanSi
Quote:
Originally Posted by Method
I like getting those two leg days in.

Then just do 2 leg days weekly...
People lifting 2yrs are still beginners and the volume is too harsh.. the flexibility of the program is limited and it's a big commitment.

I think also because it's a bit self prescibed and too many people, including myself, self design the program.. this gives begineers too much flexibility and they tend to vary from the set program on the day greatly..

Most of us on this aren't qualified to design our own programs so i would suggest selecting something more SET in what lifts HAVE to be done.
I wish someone told me that when i did it...


Agree with this. Sticking to the main movements is key. A lot of people try to add in stuff you'd run in a bro split, which is fine in itself, but the volume ends up being stupid.
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Rawsteel private msg quote post Address this user
Quote:
Originally Posted by SnackIt
I was thinking about running Coolciacadas routine


I have seen that one before and tbh, i don't understand how it could have gotten so popular.
I mean, take the "push" workout as an example, only low reps for the pecs and anterior delts, it makes no sense when both the legs and the back are getting some hypertrophy work.
There's no progression plan or rest between sets in it eihter, which both are a big part of a program.
It's only a split with less thought through exercises and sets/reps.
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by Rawsteel
Quote:
Originally Posted by SnackIt
I was thinking about running Coolciacadas routine


I have seen that one before and tbh, i don't understand how it could have gotten so popular.
I mean, take the "push" workout as an example, only low reps for the pecs and anterior delts, it makes no sense when both the legs and the back are getting some hypertrophy work.
There's no progression plan or rest between sets in it eihter, which both are a big part of a program.
It's only a split with less thought through exercises and sets/reps.


Thank you so much for the routine you posted there.
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SnackIt private msg quote post Address this user
Just made a routine using my favorite exercises and templates from routines posted around here, how does it look?

Push: (Chest, shoulders and tricep)
Flat DB Press: 3x8
Incline DB: 3x8-12
DB Shoulder press: 3x8 (if needed superset with lateral raise)
Chest Press/DB Flyes: 3x8-12
Dips: 3x8-12
Skullcrushers: 2x10-12


Pull: (Back and biceps)
BB Row: 4x8
Pullups: 3x8-12
DB Row: 3x10-12 (if needed superset with face pulls)
Close Grip pulldown: 3x10-12
BB Curl: 3x8-12
Hammer Curl: 2x10-12


Lower: (Legs and abs)
Squat: 3x8
Leg Press: 3x8-12
SLDL: 3x8
Leg Curl: 3x8-12
Calf Raises: 3x10-12
Crunches.. leg raises etc..


Think i will run it like this:

Week 1

Monday: Push (Chest, Shoulders, Triceps)
Tuesday: Pull (Back, Biceps)
Wednesday: off
Thursday: Legs (Quads, Hamstrings, Calves, Abs)
Friday: off
Saturday: Push (Chest, Shoulders, Triceps)
Sunday: Pull (Back, Biceps)
Week 2

Monday: off
Tuesday: Legs (Quads, Hamstrings, Calves, Abs)
Wednesday: off
Thursday: Push (Chest, Shoulders, Triceps)
Friday: Pull (Back, Biceps)
Saturday: off
Sunday: Legs (Quads, Hamstrings, Calves, Abs)
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The Dark
Knight
eknight private msg quote post Address this user
Not enough back or hamstring work. -3X
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by eknight
Not enough back or hamstring work. -3X


Could remove Chest press from push day, then add in some face pulls on pull day, and an extra exercise for hamstring?
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The Dark
Knight
eknight private msg quote post Address this user
That would work. The hamstring movement should involve knee flexion. -3X
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by eknight
That would work. The hamstring movement should involve knee flexion. -3X


Thanks, what way would you recommend to do this without being to taxing? PPL/rest/PPL/rest???
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The Dark
Knight
eknight private msg quote post Address this user
PPL-rest-PP-rest-LPP-rest-LP-rest... Etc. IMO, you'll have more recovery and better results with a second rest day during the week. -3X
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SnackIt private msg quote post Address this user
Quote:
Originally Posted by eknight
PPL-rest-PP-rest-LPP-rest-LP-rest... Etc. IMO, you'll have more recovery and better results with a second rest day during the week. -3X


Thanks for all the great advices i have gotten from you in my last postes.
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Method private msg quote post Address this user
Also, you might want to consider an A & B routine so your mixing it up a bit.

Push A
Pull A
Legs A

Push B
Pull B
Legs B

Pull day seems like a lot of back work. I'd limit it to 3 exercises and rotate. Additionally, I'd add some roman chairs on back day. Shoulder seems light as well.
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Rawsteel private msg quote post Address this user
Quote:
Originally Posted by SnackIt
Just made a routine using my favorite exercises and templates from routines posted around here, how does it look?

Push: (Chest, shoulders and tricep)
Flat DB Press: 3x8
Incline DB: 3x8-12
DB Shoulder press: 3x8 (if needed superset with lateral raise)
Chest Press/DB Flyes: 3x8-12
Dips: 3x8-12
Skullcrushers: 2x10-12


Pull: (Back and biceps)
BB Row: 4x8
Pullups: 3x8-12
DB Row: 3x10-12 (if needed superset with face pulls)
Close Grip pulldown: 3x10-12
BB Curl: 3x8-12
Hammer Curl: 2x10-12


To much pressing if you ask me, if you do the chest press instead of flyes there's a total of 12 working sets for your anterior delts since they are heavily involved in the chest presses.
T-nations EMG studies showed that the anterior delts actually were recruited more in an incline chest press then an OH press.
So i would stick to 1 chest press and 1 shoulder press and then do flyes and lateral raises.
Also, 14 sets back in a routine were you train each muscle twice under 7 days may be a bit overkill, that's a higher volume then what you usually see in bro splits were each muscle only gets hit once a week.
And don't forget that your whole posterior chain gets static training during your SLDL's.
When it comes to bodybuilding, less is in the majority of cases more.
You can only stimulate the protein synthesis so much.
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