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5 day split15767

sonne1998 private msg quote post Address this user
Hey guys i have been trying a ppl split, but i just don´t enjoy the low volume. Therefore i composed my own 4 day "bro" split. What do you guys think?

Chest/Triceps
Chest press 3 x 10
Benchpress 3 x 8-10
Incline benchpress 3 x 10
Cable flyes 3 x 15
Dips 3 x 12
Rope pushdown 3 x 10
Skullcrushers 3 x 10

Back/Biceps
Pullups/chinups failure
Bent over two arm long bar row 3 x 10
V-bar pulldowns 3 x 10
Lat pulldowns 3 x 10
Seated rows 3 x 10
Dumbell curls 3 x 10
Preacher curls 3 x 10
Hammer curls 3 x 10

Shoulders
Seated military press 3 x 10
Machine shoulderpress/dumbell 3 x 10
Dumbell lateral raise 3 x 10
Plate front raise 3 x 10
Bent over lateral raise/ seated 3 x 10
Face pulls x 10

Legs
Squats 3 x 10
Leg press 4 x 10
Leg extensions 3 x 10
calve raises 3 x 10
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The Dark
Knight
eknight private msg quote post Address this user
All the usual problems with people who design their own split. Way to much push, far too little pull. No direct hamstring work. Unnecessary volume. -3X
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sonne1998 private msg quote post Address this user
Yeah i can see what you are getting at, which exercises would you add and would you recommend to remove any?
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swollenscott private msg quote post Address this user
Hamstrings!! Where art thou hamstrings?!

And as above said in the manner of Lee Haney "stimulate don't annihilate."

What was your PPL routine? You can sure get some volume if that's what you wanted.
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sonne1998 private msg quote post Address this user
I used coolcicadas ppl routine. But it had compound exercises like benchpress limited to 5 reps which i found annoying. Could you recommend any other ppl routine instead?
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The Dark
Knight
eknight private msg quote post Address this user
My two questions would be: why is that annoying? It's effective for hypertrophy and strength; and, rather than reinvent the wheel, why not just tweak the routine to do more reps? -3X
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Salokin private msg quote post Address this user
^^ This guy, he's always trying to make things easy, too easy in my opinion. Go ahead and complicate the heck out of it instead.
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sonne1998 private msg quote post Address this user
Thanks for the answers i will stick with the ppl routine !
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swollenscott private msg quote post Address this user
PPL is the best thing I've done. I always come back to it. Heaps out there. ATM I'm going to do PPL 3-6reps rotation with les volume then 8-12 for the next rotation then back to low reps for variety. Sort of like PHAT with some power days and some hypertrophy specific days. Both will make you grow.
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Rawsteel private msg quote post Address this user
Quote:
Originally Posted by sonne1998
I used coolcicadas ppl routine. But it had compound exercises like benchpress limited to 5 reps which i found annoying. Could you recommend any other ppl routine instead?


You don't need to use low volume just because you're on a P/P/L and you don't need to run it 3 on, 1 off, 3 on.
You could up the volume and decrease the frequency a little, doing it 3 on, 1 off, 2 on, 1 off, repeat or 2 on, 2 off, 2 on, etc, or just up the volume and adjust it untill you find one that you can recover from.
And when it comes to Coolcicadas ppl i personally think it's shit and not thought through at all.
Why? Because both legs and back gets hypertrophy work while the chest and anterior deltoids only gets strength work (3x5).
Also, there's no prehab work for the rotatorcuffs or any hip extension for the hamstrings, like RDL, hypers, DL or SLDL.
And from my own experience, using such heavy weights in the bench/ohp 2 times a week eventually catches up with one, if i would do that today it wouldn't take long before my shoulders left me with a big F**k YOU.
And don't forget that the anterior deltoids gets hit HARD in chest presses, especially inclines.
So doing 3x5 bench, ohp AND incline bench press just don't make any sense.

A better P/P/L would alternate hypertrophy and strength workouts, like in PHAT.
Another way one could do it is 2 x hypertrophy followed by 1 x strength.
An example with higher volume, doing it 3 on, 1 off, 2 on, 1 off, repeat and where every third pull, push or leg workout is a B (heavier) workout.

D1 - Pull
D2 - Push
D3 - Legs
D4
D5 - Pull
D6 - Push
D7
D8 - Legs
Etc

/3', /2.5' behind the reps is the amount of rest between sets.

Pull A
Parallell pull-ups: 3x8/2.5'
Chest supported row: 3x10/1.5'
Pulldowns: 3x10/1.5'
Lying rear delt or high dumbbell row: 3x10 + 1x13-15/1.5'
Preachercurl: 3x10/1.5
Incline hammercurl: 2x12/1.5

Pull B
Pull-ups: 3x5 + Pause pull-ups (1s): 1x6/3'
Chest supported row: 3x8/1.5'
Close grip pulldowns: 2x10/1.5'
Lying rear delt or high dumbbell row: 3x8 + 1x8-10/1.5'
Preachercurl: 3x8/2'
Incline hammercurl: 2x10/1.5'

The reason i choose chest supported row (t-bar, hammer strength, lying on a bench with dumbbells or bar, etc) is because they are the opposite of the bench press.
Also, doing free rows the day after legs (which sometimes happens when running the p/p/l this way) is not fun since your hams will be sore, and then there's the lower back.
__________________

Push A
Incline bench (~15°): 3x8 + 1x-15% AMQRAP/2.5'
Seated dumbbell shoulder press: 3x10/1.5'
Cable flyes: 3x10/1.5'
Cable lateral raise: 3x10 + 1x13-15/1.5'
Lying tricepsextension (behind head, full ROM): 3x10/1.5'
Rope pushdowns: 2x12/1.5'

Push B
Bench: 3x5 + Pause bench (1s): 1x6/3'
Seated dumbbell shoulder press: 3x8/2'
Incline cable flyes: 3x10/1.5'
Seated dumbbell lateral raise: 3x8 + 1x8-10/1.5'
Lying tricepsextension (behind head, full ROM): 3x8/2'
Rope pushdowns: 2x10/1.5'
__________________

Legs A
Squat: 3x8 + 1x-15% AMQRAP/2.5'
Leg press: 3x10/1.5'
Seated leg curl: 3x8 + 1x10-12/2'
Romanian deadlift: 2x10/1.5'
Standing calf press: 3x10 + 2x15-20/1'

Legs B
Squat: 3x5 + Pause squat (1s): 1x6/3'
Leg press: 3x10/1.5'
Seated leg curl: 3x5 + 1x8-10/2.5'
Romanian deadlift: 2x10/1.5'
Standing calf press: 3x5 + 2x10-15/1'
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Rawsteel private msg quote post Address this user
PS, forgot 2 x 10-15 internal and external rotation with cable for the rotatorcuffs as last exercises on the push workouts (very important for shoulder health).
Also abs which can be done on either leg or pull day, leg raise 3x10/1.5 + crunches: 2-3x12/1'.
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sonne1998 private msg quote post Address this user
Wow thanks alot man that was very informative ! I do also agree with the shoulder Thing, i will try this program looks solid !
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