Thoughts on PPL program... too much volume?

[rizoN17]

I've been running a modified version of this on and off for a few years. I stall pretty quickly, but I'm assuming it's more due to not really counting calories and not logging my lifts to have a proper progressive overload scheme. I don't think there's too much volume here, but maybe others can chime in.


It's a pull/push/legs/rest/pull/push/legs/rest routine. Doesn't really follow a seven day outline, but close enough. Alternatively, if I'm feeling up to it, I may run PPLPPLRest and remove that middle rest day. But sleep continues to be a challenge due to other issues outside the gym, so usually a middle rest day is very beneficial. Here it goes:


*AMRAP by dropping the weight 10-20%


PULL A
- Deadlifts: 3 x 12-8 reps, 1 x AMRAP*
- Wide-grip pullups: 3 x AMRAP (once I can hit the 12-8 range for all 3 sets, I'll do them weighted)
- BB curls: 3 x 12-8, 1 x AMRAP*
- DB shrugs (superset with 1-arm rows): 4 x 12-6, 1 x AMRAP*
- 1-arm DB rows (superset with shrugs): 3 x 12-8
- Reverse grip BB rows: 3 x 12-8
- Incline hammer curls: 3 x 12-8


PUSH A
- Bench press: 3 x 12-8, 1 x AMRAP*
- Tricep dips: 3 x AMRAP (but I'll probably add weight and aim for 12-8)
- DB shoulder press: 3 x 12-8
- Skullcrushers: 3 x 12-8, 1 x AMRAP*
- Incline DB pullovers: 3 x 12-8
- 1 arm lateral raises: 4 x 16-10, 1 x AMRAP*
- ab work (usually 4 exercises consisting of few sets of russian twists, decline crunches, etc)


LEGS A
- Squats: 3 x 12-8, 1 x AMRAP*
- Floor bridges: 3 x 12-8
- Stiff-leg deadlifts: 3 x 12-8
- Standing calf raises: 3 x 12-8
- Single leg press: 3 x 12-8
- Leg curls: 3 x 12-8
- Seated calf raises: 3 x 12-8


The "B" routines follow the same rep scheme and volume, just different exercises swapped out. I can post those if necessary.


Rep scheme is a modified straight rep scheme, where I aim for 12-8 reps for most exercises (ex: 60lbs x 12, 60lbs x 10, 60lbs x 8. If I can hit this move up to 65 lbs next time. I may experiment with this). Every set goes to 1-2 sets shy of failure, I don't like leaving gas in the tank for any of them, but I don't think failure for everything is a good idea. I may add in an extra rule where if I can hit 13-14 reps for the first set, add weight for the 2nd set. If the 2nd set is a bust, decrease to starting weight for 3rd. Next workout, work with the increased weight.


Too much volume? Thoughts/opinions? Thanks

[Fr4me]

Looks pretty ok for intermediate, ever thought of running pull/push type of training where you just add squats and leg extension into push day and leg curls into pull day? that way you would get hamstrings hit on the same day, now according to your split you hit hamstring twice for 1 PPL cycle ( stiff-leg deadlifts and leg curls on the leg day plus deadlift on the back day). Depends on what level you are training of course.. later on.. when you progress ahead and build up deadlifts to heavy weights - that may cause recovery issues.

[wardog21]

Looks pretty good to me. As Fr4me stated you hit hamstrings with deadlifts on Pull day as well. Instead of SLDL you could do GHR and lying leg curls one leg day then just lying leg curls on another. But if youre recovering fine this is good.

The other option is to have the first leg day be quad dominant and have no deadlifts while making the second leg day hamstring dominant adding any deadlifts you want. Deads would be removed from Pull day in this setup. It’s all preference though. Both will work.