How's this Pull/Push/Legs/Off and repeat? Is it OPTIMAL for maximum hypertrophy?

[AhmedJassas]

Hello,

I just wanted to hear your opinion on this workout routine. My goal is mainly hypertrophy with some strength (size>strength). I'm going to do 5x5 for the main lift follow with some accessory and isolations.

- Pull :
Deadlifts 5x5 "Ramp-Ups"
Bent-Over Rows 4x6-8
Chin Ups 4x6-8
1-Arm Supported Rows 3x8-12
Face Pulls 3x8-12
BB Curls 3x8-12

- Push :
Bench Press 5x5
Overhead Press 4x6-8
Dips 4x6-8
Incline DB Bench Press 3x8-12
Cable Lateral Raises 3x8-12
EZ Extensions 3x8-12

- Legs :
Squats 5x5
Stiff-Leg Deadlifts 4x6-8
Walking Lunges 4x6-8
45 Degree Leg Press 3x8-12
Laying Leg Curls 3x8-12
Calf Raises 3x8-12

I might do some extra arm/calf work at the end of each workout if I feel like to. I will try to add 5 pounds every week if possible. Also, I am going to do some deloads/reset if I I need to every month or so.

Thanks,

[dazlittle]

I like the PPL routine, I've been doing a variation of it for a long time.

I'm focussing on legs at the moment so I'm doing, Push, Legs, Pull, Legs push, legs.... I tend to make my exercise choices on the fly dependant on what kit I can get on, but always include the big compounds first then add fluff to finish.

if you enjoy that routine and it makes you hit the gym regularly then it has to be good.

[Caesura75]

I'd personally find that to be too much volume and with insufficient rest periods.

Optimal training differs between people according to how they respond and recover. You're looking to put each muscle part through about 20 sets every four days. I just wouldn't progress doing that, I'd be exhausted.

[snoack]

I'd personally find that to be too much volume and with insufficient rest periods.

Optimal training differs between people according to how they respond and recover. You're looking to put each muscle part through about 20 sets every four days. I just wouldn't progress doing that, I'd be exhausted.

OP...I'm going to agree with this^^^^^^^^^^^^^^^^^

PPL is a great format to use (I've been doing it this way for years) but you're really burning yourself up with this routine. Personally, I would drop 1-2 exercises out of each split. Can't tell you which ones, as that's dependent on your preferences, but I would make sure that your splits are focused primarily around large compound lifts. You already incorporate the "big 3", which is a great start. In your first split, it looks like you are doing 4 exercises that are placing a significant amount of stress on your biceps...that's way too much. In your second split, I'd back off your shoulders a little bit. Just my advice, take it for what it's worth, but if size is one of your goals you'll struggle with it based on this type of volume.

Good luck!

[Pokernutt]

Ppl works great, but you have to eat at a caloric surplus for size gains.

[John Prophet]

3on1off was used by a lot of IFBB pros from like the mid80s into the 90s.

Im pretty sure the verdict is that it is hard to recover on that routine if u r a natural lifter.. if you want to try it, perhaps set it up so that u do it for about 3 weeks then the 4th week should be WAY easier for recovery purposes

or, 3on1off, followed by pull/off/push/off/legs/off repeat

or something along those lines

[Brackneyc]

Ppl works great, but as with any program designed to add size and/or strength, you have to eat at a caloric surplus for size gains.

I added a little to your premiss.