Critique my PPL

[duff92]

Hey guys, my PPL is feeling a little boring (been doing it for over a year with decent results). Comments/suggestions welcomed. Definitely looking to change things up a little.

Push:
- 3x5 Incline Bench
- 3x5 Flat Bench
- 3(10-12) Dumbbell shoulder raise
- 3(10-12) Tricep Rope pushdown
- 3 (10-12) Tricep Bench
- 3 (10-12) Dumbbell chest flyes

Pull:
- 3(8-10) Lat Pulldown
- 3(8-10) Seated Row
- 3(10-12) Hammer Curls
- 3(10-12) Preacher curl
- 3(10-12) Barbell bent over row
- 3(10-12) Incline db bicep curl

Legs:

- 4x6 Barbell Squats
- 4 x 20 Standing calf raise with db's
- 3(10-12) Quad extension machine
- 3(10-12) Hamstring curl
- 4 x 20 Seated Calf Raise
- 3(10-12) Dumbbell Lunges

[DanielHutch]

No deadlifts or barbell rows?

[duff92]

No deadlifts or barbell rows?

Barbell rows on pull day. Haven't incorporated deadlifts, but what day would you recommend adding to? Legs or pull

[DanielHutch]

Barbell rows on pull day. Haven't incorporated deadlifts, but what day would you recommend adding to? Legs or pull

Strange rep range for it, didn't notice it.

Deadlifts purely depend on the invidivudal. Sometimes deadlifting after squatting works for some people where as other find it too taxing and make it the main pulling exercise.

[duff92]

Strange rep range for it, didn't notice it.

Deadlifts purely depend on the invidivudal. Sometimes deadlifting after squatting works for some people where as other find it too taxing and make it the main pulling exercise.

What rep range would you suggest instead

[Bruno93]

I do a sort of push pull legs (it's more like chest/shoulders/tricep+back/hamstrings/rear delts/bicep/forearm+quads/calves)

Push 1:
Flat BB bench press 5/3/1, 2 workouts a week without deload workout, so essentially doing a mesocycle every 1.5 weeks
Incline DB press 3x8
Dips 3x6-8
Machine flies 3x15
Neutral grip CGBP (using a hex bar I think that's what its called) 3x10
Tricep pushdowns 3x10

Pull 1:

Weighed pullups 3x6 + 1 BW set to failure
Deadlifts 5x5
Leg curls 3x12
BB shrugs 3x10
Rear delt fly machine 3x15
BB curl 3x8
DB hammer curl 3x10

Quads/calves:
Back squat 5x5
Leg press 3x8
Hack squat 3x10
Leg extension I do something weird here, I'll explain in my other reply
Standing calf raises 3x8
Seated calf raises 3x12
Sometimes I do also leg press calf raises, sometimes I don't - if I do it, 3x20

Push 2:
Flat BB bench press 5/3/1 again
Seated DB press 3x8
Machine side raises 3x15
Upright rows 3x20
2 handed DB overhead extension 3x20
Underhand tricep pushdowns 3x20

Pull 2:
Weighed pullups 3x6 + BW set to failure
BB pendlay rows or DB rows (depending on how my lower back is feeling) 3x5 for BB rows, 3x10 for DB rows
Romanian deadlift 3x6
Glute ham raise superset with lying leg curl 3x10 for GHR and 3x15 for lying leg curl
1 hand DB preacher curl 3x10
Ez bar reverse curl 3x15

Quads/calves:
same as the other day

Been working great so far. Gaining strength and retaining all muscle (possibly even gaining some) while cutting weight

[duff92]

I do a sort of push pull legs (it's more like chest/shoulders/tricep+back/hamstrings/rear delts/bicep/forearm+quads/calves)

Push 1:
Flat BB bench press
Incline DB press
Dips
Machine flies
Neutral grip CGBP (using a hex bar I think that's what its called)
Tricep pushdowns

Pull 1:

Weighed pullups
Deadlifts
Leg curls
BB shrugs
Rear delt fly machine
BB curl
DB hammer curl

Quads/calves:
Back squat
Leg press
Hack squat
Leg extension
Standing calf raises
Seated calf raises
Sometimes I do also leg press calf raises, sometimes I don't

Push 2:
Flat BB bench press
Seated DB press
Machine side raises
Upright rows
2 handed DB overhead extension
Underhand tricep pushdowns

Pull 2:
Weighed pullups
BB pendlay rows or DB rows (depending on how my lower back is feeling)
Romanian deadlift
Glute ham raise superset with lying leg curl
1 hand DB preacher curl
Ez bar reverse curl

Quads/calves:
same as the other day

Been working great so far. Gaining strength and retaining all muscle (possibly even gaining some) while cutting weight

Thanks for the program, what are your rep ranges like?

[Bruno93]

Thanks for the program, what are your rep ranges like?

Edited with rep ranges.

Leg extensions: I start off with a relatively light weight, say 20 kg. I do 3 sets, one for 10 reps, other for 15 and last for 20. Next workout, same weight, but for 15,20,25. And so on until I'm hitting 50 reps on last set (these can be done in a rest paused style btw, don't have to be straight reps. what I do is rest at max 10 seconds between reps, so by the end, I'm doing like 2 ou 3, rest for 10 sec, do more 2 and 3 until I reach my target)
Once I'm at 50 reps, I up the weight by like 10 kg/22 lbs and start over again, with 10,15,20 reps.

[duff92]

Edited with rep ranges.

Leg extensions: I start off with a relatively light weight, say 20 kg. I do 3 sets, one for 10 reps, other for 15 and last for 20. Next workout, same weight, but for 15,20,25. And so on until I'm hitting 50 reps on last set (these can be done in a rest paused style btw, don't have to be straight reps. what I do is rest at max 10 seconds between reps, so by the end, I'm doing like 2 ou 3, rest for 10 sec, do more 2 and 3 until I reach my target)
Once I'm at 50 reps, I up the weight by like 10 kg/22 lbs and start over again, with 10,15,20 reps.

Thanks man, I will definitely be giving your variation a try. Much appreciated. +rep

[Bruno93]

Thanks man, I will definitely be giving your variation a try. Much appreciated. +rep

Keep in mind that the rep ranges I gave you, is the upper limit i.e when you hit that ammount of reps per set, you increase the weight

[forlife25]

Hey guys, my PPL is feeling a little boring (been doing it for over a year with decent results). Comments/suggestions welcomed. Definitely looking to change things up a little.

Push:
- 3x5 Incline Bench
- 3x5 Flat Bench
- 3(10-12) Dumbbell shoulder raise
- 3(10-12) Tricep Rope pushdown
- 3 (10-12) Tricep Bench
- 3 (10-12) Dumbbell chest flyes.

Pull:
- 3(8-10) Lat Pulldown
- 3(8-10) Seated Row
- 3(10-12) Hammer Curls
- 3(10-12) Preacher curl
- 3(10-12) Barbell bent over row
- 3(10-12) Incline db bicep curl

Legs:

- 4x6 Barbell Squats
- 4 x 20 Standing calf raise with db's
- 3(10-12) Quad extension machine
- 3(10-12) Hamstring curl
- 4 x 20 Seated Calf Raise
- 3(10-12) Dumbbell Lunges

Here's what I'd do

Pull days:
3x5 DL
3x6-8 t-bar row
3x8 reverse flyes
3x8-10 lat pulldown
4x6 barbell curls

3x6-8 rack pulls
3x6-8 bent over bb row
3x8-10 face pulls
3x8-10 v bar pulldown
3x8-10 dumbbell curls

Push day

3x5 flat bb press
3x6-8 incline dumbbell press
3x6-8 incline fly dumbbell fly (optional)
3x6-8 military press
3x8 side laterals
4x6 skullcrushers
shrug 3x8-12


3x6-8 incline bb press
3x8-10 flat dumbbell press
3x8-10 cable fly (optional)
3x8-10 dumbbell press
3x8-10 side laterals
3x8-10 pushdowns
3x8-12 shrug

Legs

Squats 3x5
RDL 3x6-8
Leg press 3x6-8
Calf raise 3x10-12
Optional glute iso
3x10-12 weighted knee raise

Front squats 4x6-8
RDL 3x8-10
Glute ham raise: 3x8-10
Calf raise 3x8-12
Optional glue iso
3x10-12 cable crunch

Not perfect but no program is

[Sharpy225]

Barbell rows on pull day. Haven't incorporated deadlifts, but what day would you recommend adding to? Legs or pull

For deadlifts I will do them every second cycle on a pull day, 3x3 with about 85% of 1rm, followed by some volume work with strict for of a 3x8 with about 65%. Destroying lol.

[duff92]

For deadlifts I will do them every second cycle on a pull day, 3x3 with about 85% of 1rm, followed by some volume work with strict for of a 3x8 with about 65%. Destroying lol.

Thanks bud, just got back on them today and it feels amazing.