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Input on my PPL16150

n1x0n private msg quote post Address this user
Hey!

I made a PPL workout that contains the usual, three days with focus on strength and three days with focus on hypertrophy. Anything that sucks with it? Rest days will be taken when needed.

Push 1, 3 minutes rest between sets
Dumbbell bench 3x3-5
Push Press 3x3-5
Dips 3x6-10
Incline close grip bench press 3x6-10

Pull 1, 3 minutes rest between sets
Chins 3x3-5
Yates rows 3x6-10
Dumbbell rows 3x6-10
Barbell curl 3x6-10

Legs 1, , 3 minutes rest between sets
Squats 3x3-5
Leg press 4x6-10
RDL 3x6-10
Leg curls 3x6-10
Abs 4sets

Push 2, 1 minute between sets
Incline dumbbell press 3x8-12
Cable flyes 2x12-15
Dumbbell lateral raises 2x12-15
Cable lateral raises 2x12-15
Lying triceps extensions 2x8-12
Pushdowns 2x12-15

Pull 2, 1 minute between sets
Lat pulldowns 3x8-12
Machine rows 2x12-15
Dumbbell shrugs 2x12-15
Reverse flyes 2x12-15
Dumbbell curs 2x8-12
Concentration curls 2x12-15

Legs 2, 1 minute between sets
Dumbbell lunges 3x8-12
Leg extensions 2x12-15
Straight legged deadlift 2x8-12
Leg curls 3x12-15
Abs 4sets
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Rawsteel private msg quote post Address this user
I personally would not lift that heavy every week, and i'm curious, why do you give your anterior shoulders 3 heavy sets (push-press) but not your hams?
I don't see the need to do a heavy vertical push exercise when one has already done heavy benching, the anterior shoulders gets hit hard in it.
And your push/pull ratio is really bad, more pulling, less pushing.
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n1x0n private msg quote post Address this user
Do you mean i should incorporate deload weeks or what do you mean by not lifting heavy every week? I personally dont consider 2x12-15 heavy...

Well on the heavy days i have 3 heavy sets of push press, yes. But i also have 6 sets of hams (RDL and leg curls), if you meant that they weren't in the same low rep range its because i dont like training hams in the 3-5 rep range.

And regarding the push/pull ratio, as im counting i have more pulling than pushing already?

Push/Pull ratio (i dont consider push press a forward rotator)
Push
Dumbbell bench 3x
Dips 3x
Incline close grip bench press 3x
Incline dumbbell press 3x
Cable flyes 2x

Pull
Chins 3x
Yates rows 3x
Dumbbell rows 3x
Lat pulldowns 3x
Machine rows 2x
Dumbbell shrugs 2x
Reverse flyes 2x
RDL 3x
Straight legged deadlift 2x

Thank you for your feedback.
Post 3 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Doesn't matter if you consider it a push or not, it is one. I advise twice as much pulling volume as pushing. Yours is no where near that. -3X
Post 4 IP   flag post
n1x0n private msg quote post Address this user
I didn't say i dont consider it as a push, i said i dont consider it a forward rotator.

I updated the program.

Push 1, 3 minutes rest between sets
Dumbbell bench 3x3-5
Push Press 3x3-5
Dips 3x6-10
Incline close grip bench press 3x6-10

Pull 1, 3 minutes rest between sets
Chins 3x3-5
Yates rows 3x6-10
Dumbbell rows 3x6-10
Facepulls 10x10
Barbell curl 3x6-10

Legs 1, , 3 minutes rest between sets
Squats 3x3-5
Leg press 4x6-10
RDL 3x6-10
Leg curls 3x6-10
Abs 4sets

Push 2, 1 minute between sets
Incline dumbbell press 3x8-12
Cable flyes 2x12-15
Dumbbell lateral raises 2x12-15
Cable lateral raises 2x12-15
Lying triceps extensions 2x8-12
Pushdowns 2x12-15

Pull 2, 1 minute between sets
Lat pulldowns 3x8-12
Machine rows 2x12-15
Dumbbell shrugs 2x12-15
Reverse flyes 10x12-15
Dumbbell curs 2x8-12
Concentration curls 2x12-15

Legs 2, 1 minute between sets
Dumbbell lunges 3x8-12
Leg extensions 2x12-15
Straight legged deadlift 2x8-12
Leg curls 3x12-15
Abs 4sets
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n1x0n private msg quote post Address this user
Okay, i put some new thought into it. Based on your feedback. How does it look now? Better? Push: 9 sets. Pull: 18 sets

Squats 4x3-5 '3min
Leg Extensions 3x6-10 '2min
Lying Leg curl 4x6-10 '2min
Barbell Calf Raises 4x12-15 '1min
Ab Roller 4x12-15 '1min


Rack Pulls 4x3-5 '3min
Weighted Chins 4x3-5, 1xBw '3min
Barbell Rows 5x6-10 '2min
DB shrugs 4x12-15 '1min
Barbell curls 4x6-10 2'min


DB bench: 3x3-5 '3min
Dips 3x6-10 '2min
Incline Close Grip Benches 3x6-10 '2min
Dumbbell Lateral Raises: 4x12-15 '1min
Pushdowns 3x12-15 '1min
Post 6 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Better. Not a fan of the leg extensions, but that's another topic, lol. -3X
Post 7 IP   flag post
n1x0n private msg quote post Address this user
Won't the volume be to excessive on the pulls? 18 set pulls twice a week?
Post 8 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
I don't think so. Your pull movements are divided up among several different actions and muscles and need the volume for shoulder health. -3X
Post 9 IP   flag post
340762 9 9
destitute