I have been running a PPL for a bit now and wanted to change up how I approach some of the progression.

*Note I cannot squat/deadlift due to heart condition .Also, I have to stay in the 6 or higher rep range.

Here's how my split lays out. What would you do to alter it at all? More pulling? Remove a triceps exercise? etc.

3 Days On, 1 Day Off
40-70 reps per bodypart per workout
6-12 rep range at 70-80% of 1rm
Increase weight the following workout once top of rep range is hit during 1st set. Use same weight for all sets.
30 minutes LISS Incline Walking @ 4.0 MPH 2x Per Week


Week 1: 3 x 10-12 reps per set
Week 2: 4 x 8-10 reps per set
Week 3: 5 x 6-8 reps per set
Week 4: Repeat or Deload if needed

Chest/Triceps/Shoulders A

30 Degree Incline Dumbbell Press
Flat Dumbbell Flyes
Dumbbell Lateral Raise
Overhead Rope Triceps Extension
Straight Bar Triceps Pushdown

Back/Biceps/Rear Delts/Traps A

Lat Pulldown
Barbell Row
Dumbbell Hammer Curl
Machine Preacher Curl
Dumbbell Rear Lateral Raise
Hammer Strength Shrug

Legs/Calves/Abs A

Seated Leg Press
Weighted Hyperextensions
Leg Extensions
Seated Leg Curl
Standing Calf Raises
Cable Crunches


Chest/Triceps/Shoulders B

Flat Dumbbell Bench Press
Standing Cable Flyes
Cable Lateral Raise
Close Grip Bench Press
Rope Pushdown

Back/Biceps/Rear Delts/Traps B

Seated Cable Rows
Weighted Pull-ups
Incline Dumbbell Curl
Face Pulls
Barbell Shrugs

Legs/Calves/Abs B

Dumbbell Bulgarian Split Squat
Natural Glute Ham Raise
Single Leg Press
Lying Leg Curls
Seated Calf Raise
Hanging Leg Raises