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Critique on my PPL routine?17778

antoksl private msg quote post Address this user
I've been on SL 5x5 for 1 year, then 4 months on PHUL.


My goal is hypertrophy, currently bulking. Would like to take any advice and critique on my routine.


**PULL**

* Barbell Row 4x8-10

* Pull Up 4x6-10

* Seated cable row 3x8-12

* Close grip pulldown (V-Bar) 3x8-12

* Straight arm pulldown 3x8-12

* Facepull

* BB Curl 4x8-12

* Hammer Curl 3x8-12


**PUSH**

* Bench press 3x6-8

* Incline DB press 3x8-12

* Chest flyes 3x10-15


* Military press 3x6-8

* Lat raise 3x10-15

* Shrugs 3x10-15


* Skullcrusher 3x8-12

* Tricep pushdown 3x8-12


**LEGS**

* Squat 4x8-10

* Front Squat 3x10-15

* Romanian Deadlift 3x10-12

* Leg curl 3x10-12

* Calf raise 4x15-20




I've based some reps according to [Greg Nuckols, as he stated in his new article](http://www.strengtheory.com/hypertrophy-range-fact-fiction/) :


> Rows:
> Sets of 8-15. People often make the mistake of going too heavy and turning rows into a hip hinging exercise more so than a lat exercise.


> Pull-ups/Chin-ups:
> Sets of 5-10. Pull-ups lend themselves to lower reps than rows because it’s harder to use momentum to cheat the movement.


> Barbell pressing of all sorts:


> Sets of 5-10 tend to work best here. Too heavy, too often tends to beat up people’s elbows and/or shoulders, and a lot of people find that higher rep sets seem to be limited more by their anterior deltoids than their pecs (bench or incline), lateral deltoids (overhead press), or triceps (all types of pressing).


> Dumbbell pressing of all sorts:
> Sets of 8-15 in general.


> Unilateral lower body work:
> Sets of 8-15 in general.


> Any sort of isolation lift or machine work:
> Sets of 8+.


> Squats and deadlifts:
> Sets of 5-10 for newer lifters, or people with bodybuilding background.


I basically based this routine on a routine that one guy posted me on bodybuilding.com


I am interested if this is balanced in terms of push to pull ratio and quads to hams.
Also any tips for progression methods? I plan on doing double progression but not sure.


I plan on going P/P/L/P/P/L/rest or P/P/L/rest/P/P/L/rest


Thanks
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The Dark
Knight
eknight private msg quote post Address this user
Your ratios seem fine with just the eyeball glance, but shrugs are not a push movement. You based this on coolcicada's routine didn't you? -3X
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antoksl private msg quote post Address this user
Quote:
Originally Posted by eknight
Your ratios seem fine with just the eyeball glance, but shrugs are not a push movement. You based this on coolcicada's routine didn't you? -3X


Thanks for answer. Well, not exactly. It is based on a routine of another guy, but those shrugs on push days - yeah I got that from coolcicada.

So all in all, how do you rate this routine? Would you change anything?

Thanks
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Blackbasara private msg quote post Address this user
@antoksl looks fine. I follow greg nuckols articles he is intelligent guy.
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The Dark
Knight
eknight private msg quote post Address this user
^^ this. I'd just move those shrugs. -3X
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SOLARSUPLEX private msg quote post Address this user
Good to hear. Looking through this it's almost identical to my PPL routine with a few exercises replaced. I do hack squats or leg press in place of front squats. And hammer strength decline press in place of BB incline press. Otherwise pretty much the same thing.
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antoksl private msg quote post Address this user
Thanks for answers guys.

Yeah, going to put those shrugs into pull day.

Actually, I just had pull day today and it was great, really enjoyed it. Can't wait for push and legs.

Although, I am still not sure with that leg day...
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