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Push Pull LegsSplit AdviceTraining Programs

Starting a PPL tomorrow. How's this look?15096

ajm87 private msg quote post Address this user
I'm going from Upper/Lower to Push/Pull/Legs. I created a PPL split that I am planning on using tomorrow.

Schedule would be: Push, Pull, Legs, OFF, Push, Pull, Legs, OFF, Repeat.

Chest/Tri’s/Delts

Flat Barbell Bench Press : 5x5
Incline Dumbbell Bench Press: 3x8-12
Flat Dumbbell Flyes: 3x10-12
Triceps Pushdown: 4x8-12
Overhead Rope Extension: 3x8-12
Dumbbell Lateral Raise: 3x10-15

Back/Bi’s

Weighted Pull-ups: 50 total reps (add 5 lbs. every 2nd session)
Seated Close-Grip Cable Row: 4x8-12
Underhand Lat Pulldown: 3x8-12
Straight Bar Cable Curl: 4x6-8
Dumbbell Hammer Curl: 3x8-12
Face Pulls: 3x12-15

Legs

Front Squat: 5x5
Weighted Hyperextensions: 4x8-10
Leg Extensions: 3x8-10
Seated Leg Curl: 3x8-10
Standing Calf Raises: 3x12-15
Seated Calf Raises: 3x8-10

Abs: Rope Cable Crunch, Hanging Leg Raise, Plate Twists (ALL 3x10-12) 2x per week

Cardio: 20 minutes of cardio 2-3x per week (either HIIT or just running)
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Hiiibbbb private msg quote post Address this user
Too much volume on chest and you need to add in OHP or at least db press on your push day

My push day goes

Flat barbell 3x5
OHP 3x5-8
Incline db 3x5-12
Lateral raises 8-12
Skull crushers 3x8-12
Triceps push downs 3x8-12
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THE GODFATHER wannabemuscular private msg quote post Address this user
I'd add a few more sets of some kind of rows also.
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ajm87 private msg quote post Address this user
@Hiiibbbb @wannabemuscular

*Thanks and Noted! Updated layout*

Chest/Tri’s/Delts

Flat Barbell Bench Press : 3x5
Incline Dumbbell Flyes: 3x10-12
Standing OHP: 3x10
Triceps Pushdown: 4x8-12
Overhead Rope Extension: 3x8-12
Dumbbell Lateral Raise: 3x10-15

Back/Bi’s

Barbell Row: 3x5
Weighted Pull-ups: 50 total reps (add 5 lbs. every 2nd session)
Seated Close-Grip Cable Row: 3x8-12
Underhand Lat Pulldown: 3x8-12
Straight Bar Cable Curl: 4x6-8
Dumbbell Hammer Curl: 3x8-12
Face Pulls: 3x12-15

Legs

Front Squat: 3x5
Weighted Hyperextensions: 3x8-10
Leg Extensions: 3x8-10
Seated Leg Curl: 3x8-10
Standing Calf Raises: 3x12-15
Seated Calf Raises: 3x8-10

Abs: Rope Cable Crunch, Hanging Leg Raise, Plate Twists (ALL 3x10-12) 2x per week

Cardio: 20 minutes of cardio 2-3x per week (either HIIT or just running)
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Hiiibbbb private msg quote post Address this user
Your shoulders will lack if u always do 2 chest exercises to begin on push day
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ajm87 private msg quote post Address this user
@Hiiibbbb

so swap the OHP and Flyes order? Also I changed OHP to Arnold presses.
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340616 6 6
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