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PPL Routine Critique16993

nine0seven private msg quote post Address this user
So I've been running this PPL routine lately & wanted to make sure it's optimal. I had to add more volume to Pull day to make sure I get 2:1 Pull-to-push ratio. I'm thinking I should drop the leg extensions and add another hamstring movement. Thoughts?


Push:
Flat Barbell Bench Press 3x5
Overhead Press 3x5
Incline Barbell Bench Press 3x5
Dumbbell Side Lateral Raise 3x10-12
Rope Pushdowns 3x10-12
OH DB Extension 3x10-12
Rear Delt Rows 3x10-12

Pull:
Barbell Rows: 5x5
Lat Pulldowns 5x8-10
Seated Rows 5x8-10
Rear Delt Rows: 3x-10-12
Barbell Bicep Curls 4x10-12
Reverse Curls 3x10-12

Legs:
Barbell Squats: 4x5-6
Hack Squat 3x8-10
Leg Extensions: 3x10-12
Hamstring Curls 3x10-12
Calf Raises 5x10-12
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ehukai private msg quote post Address this user
Personally I would add in more hamstring work and get rid of leg extensions completely. I would add something like stiff legged deads into your pull day and then replace leg extensions with GHR and add in some lunges on leg day if you want some extra volume
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nine0seven private msg quote post Address this user
Quote:
Originally Posted by ehukai
Personally I would add in more hamstring work and get rid of leg extensions completely. I would add something like stiff legged deads into your pull day and then replace leg extensions with GHR and add in some lunges on leg day if you want some extra volume


I dropped the leg extensions and replaced them with seated hamstring curls. Once my mobility/flexibility is better I'll replace them with SLDL.

I think the volume is fine, especially since I run it PPL/off/repeat. Pull day has enough volume as it is.
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