6-Day P/P/L Routine (based off research) - Opinions?

[Magellan14]

P/P/L (Push, Pull, Legs) x 2

* Monday: Push (Chest/Triceps/Shoulders)
* 1. Flat Bench Press: 3 x 8
* 2. Pec Deck Flys: 4 x 10
* 3. Cable Crossovers: 6 x 10
* 4. Seated Shoulder Press: 3 x 8
* 5. Incline Bench Press: 3 x 8
* 6. Upright Rows: 3 x 10
* 7. Dumbell Lateral Raise: 3 x 10
* 8. Rope Pushdowns: 5 x 10
* 9. Weighted Tricep Dips: 3 x 8
* 10. Bar Overhead Tricep Extension: 3 x 10
* 11. Close Grip Press: 3 x 10
* 12. Machine Shrugs: 3 x 10

* Tuesday: Pull (Back/Biceps)
* 1. Lat Pulldowns (V-Bar): 4 x 10
* 2. Seated Rows: 4 x 10
* 3. Face Pulls: 3 x 12
* 4. T-Bar Rows: 4 x 10
* 5. Weighted Chin-Ups: 3 x 10
* 6. Alternating Close & Wide Grip Curls: 4 x 10
* 7. Hammer Curls: 4 x 10
* 8. Incline Dumbell Curls: 4 x 10
* 9. Spider Curls (Slow Negative): 3 x 10

* Wednesday: Legs (Quadriceps/Hamstrings/Calves)
* 1. Squats or Leg Press: 5 x 6
* 2. Leg Extensions: 4 x 10
* 3. Leg Curls: 4 x 10
* 4. Seated Calf Raises: 4 x 10
* 5. Standing Calf Raises: 4 x 10
* 6. HIIT Cardio: 20 minutes
* 7. Abdominals: 20 minutes

* Thursday: Push (Chest/Triceps/Shoulders)
* 1. Flat Bench Press: 3 x 8
* 2. Pec Deck Flys: 4 x 10
* 3. Cable Crossovers: 6 x 10
* 4. Seated Shoulder Press: 3 x 8
* 5. Incline Bench Press: 3 x 8
* 6. Upright Rows: 3 x 10
* 7. Dumbell Lateral Raise: 3 x 10
* 8. Rope Pushdowns: 5 x 10
* 9. Weighted Tricep Dips: 3 x 8
* 10. Bar Overhead Tricep Extension: 3 x 10
* 11. Close Grip Press: 3 x 10
* 12. Machine Shrugs: 3 x 10

* Friday: Pull (Back/Biceps)
* 1. Lat Pulldowns (V-Bar): 4 x 10
* 2. Seated Rows: 4 x 10
* 3. Face Pulls: 3 x 12
* 4. T-Bar Rows: 4 x 10
* 5. Weighted Chin-Ups: 3 x 10
* 6. Alternating Close & Wide Grip Curls: 4 x 10
* 7. Hammer Curls: 4 x 10
* 8. Incline Dumbell Curls: 4 x 10
* 9. Spider Curls (Slow Negative): 3 x 10

* Saturday: Legs (Quadriceps/Hamstrings/Calves)
* 1. Squats or Leg Press: 5 x 6
* 2. Leg Extensions: 4 x 10
* 3. Leg Curls: 4 x 10
* 4. Seated Calf Raises: 4 x 10
* 5. Standing Calf Raises: 4 x 10
* 6. HIIT Cardio: 20 minutes
* 7. Abdominals: 20 minutes

* Sunday: Rest

[TAWS6]

The volume is ridiculously high.

[RK42]

Boy, that's a lot of volume! How long have you been training? What kind of volume are you used to?

Granted, a significant part of your volume are isolations, which do not need as much recovery as compound lifts. Way too many isolations for my taste, but YMMV. I doubt that my biceps would grow much faster with 4 biceps exercises instead of the 1 I'm using. But I'm pretty sure that I would have more elbow tendinitis...

And no deadlifts, no love!

[jjhrrsn6]

holy volume batman. what research are you basing this off of?

[Partyrocking]

No hip extension and over 30 sets for your biceps. Yeah, this is what happens when people write their own routine when they shouldn't be.

Do an established PPL instead.

[TrapsOfPeacem8]

Ho lee fk

[blue9steel]

No deadlifts makes me sad.

[chelseag713]

Holy - how long do you spend at the gym? What are your goals?

I'd add a deadlift on (one or both) pull days, drop (a lot) of volume, focus on squats (drop the leg press - maybe alternate front and back squats), and add something for your glutes and hips, like a hip extension.

[EndoToMeso]

No hip extension and over 30 sets for your biceps. Yeah, this is what happens when people write their own routine when they shouldn't be.

Do an established PPL instead.

this. sorry man

[Magellan14]

The volume is ridiculously high.

Boy, that's a lot of volume! How long have you been training? What kind of volume are you used to?

Granted, a significant part of your volume are isolations, which do not need as much recovery as compound lifts. Way too many isolations for my taste, but YMMV. I doubt that my biceps would grow much faster with 4 biceps exercises instead of the 1 I'm using. But I'm pretty sure that I would have more elbow tendinitis...

And no deadlifts, no love!

holy volume batman. what research are you basing this off of?

It is an insane amount of volume - I admit. I've been lifting for 3 years (only 2 seriously). I'm used to a 5 day split but am prepared to try 6. I usually spend between an hour and 15 to 2 hours while lifting. What exercises are redudant and should be omitted?

Thanks!

[Magellan14]

It is an insane amount of volume - I admit. I've been lifting for 3 years (only 2 seriously). I'm used to a 5 day split but am prepared to try 6. I usually spend between an hour and 15 to 2 hours while lifting. What exercises are redudant and should be omitted?

Thanks!

bump

[TAWS6]

Most pro body builders don't even use that much volume. You should pick a program that fits your level. Since your past the beginner stage upper lower would be a good choice. If you must do ppl I'd suggest fierce 5. No point in running a program that will eventually mess up your shoulders.

[health4life24]

Amazing how someone posts a high volume routine and everybody's reaction is the same.

OP if you've been working out long enough that you have worked up to this amount of volume and it works for you go for it. But if not you'd do better to lessen the volume a bit, and work on increasing your workload over a period of time not all at once.

I'm a fan of high volume so I'm not telling you not to do it, but be realistic as to whether you can handle it.

[KGonzo23]

The funny thing is this is almost exactly to a T what I been doing for almost years now. I read one of the comments saying something about rlbow tendinitis.....Why is that?

I will say there are days my elbow bothers me pretty bad doing overhead DB extension/skull crushers

[RK42]

I read one of the comments saying something about rlbow tendinitis.....Why is that?

I sometimes have some elbow discomfort doing biceps curls. Might be just me, but it feels like they are fairly hard on my elbows. Thinking about it now, I actually have noticed it much less recently. Still, I think 3 sets of curls is enough for me, and I would probably end up with real elbow problems doing 15 sets of curls.

[TAWS6]

Amazing how someone posts a high volume routine and everybody's reaction is the same.

OP if you've been working out long enough that you have worked up to this amount of volume and it works for you go for it. But if not you'd do better to lessen the volume a bit, and work on increasing your workload over a period of time not all at once.

I'm a fan of high volume so I'm not telling you not to do it, but be realistic as to whether you can handle it.

Yeah well he's doing something like 30 sets and 300 reps a week just for biceps so. I don't know anyone who would benefit from that much curling honestly. At some point you are taking away from the main lifts.

[SmackBang77]

hey guys can you comment on my PPL routine please : http://forum.bodybuilding.com/showth...hp?t=173078611

[health4life24]

Yeah well he's doing something like 30 sets and 300 reps a week just for biceps so. I don't know anyone who would benefit from that much curling honestly. At some point you are taking away from the main lifts.

I guess I'm doing it wrong because I average 50 plus sets of triceps and biceps combined each week, and that's all isolation. That doesn't include the multiple bench presses I do or the rows, etc.

Yet I'm still increasing my lifts each workout.

[TAWS6]

I guess I'm doing it wrong because I average 50 plus sets of triceps and biceps combined each week, and that's all isolation. That doesn't include the multiple bench presses I do or the rows, etc.

Yet I'm still increasing my lifts each workout.

Do you think you are working harder than you need to though? I use to train with a high volume as well. I cut arm work down to 3 sets of direct bi/tri work twice a week on a upper/lower split. I actually made better gains that way because I could go heavier on the rowing movements. Seemed more efficient in my opinion.

[health4life24]

Do you think you are working harder than you need to though? I use to train with a high volume as well. I cut arm work down to 3 sets of direct bi/tri work twice a week on a upper/lower split. I actually made better gains that way because I could go heavier on the rowing movements. Seemed more efficient in my opinion.

I can say I put everything into every set. But I've also been doing it for years. For me it's fun and it works.

I pyramid most of my exercises, usually starting with high reps working down to the 1-3 rep range, even on curls, triceps extensions, etc. That's one of the reasons I usually have so many sets.

Pretty much everything is done in a pyramid format.