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  1. #1
    Registered User Zielink's Avatar
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    How can I improve my routine?

    I have been doing this PPL program for about 2 weeks now and I really enjoy it. I wanted to post it here and make sure I have a good balance and enough volume per week for hypertrophy. I do not know enough to judge it myself so I wanted to get feedback from more knowledgeable individuals.
    All feedback is appreciated, thank you!

    Pull:

    1) 1-Arm Lat Pull-In / 2 sets (lightweight, just as a warm up)
    2) Pull-Ups / 3 sets 6-8 reps
    3) Meadows Row / 3 sets 10-12 reps
    4) 3 Grip Lat Pulldown / 3 sets 12-15 reps (Wide, Medium, Reverse Grips / Same Weight)
    5) 3 Exercise circuit
    --5a) Face-Pull / 2 sets 15-20 reps
    --5b) Reverse Pec Dec / 2 sets 15-20 reps
    --5c) Band Pull Aparts / 2 sets 15-20 reps
    6) EZ-Bar Bicep Curl / 3 sets 6-8 reps
    7) Incline Dumbbell Curl / 3 sets 15-20 reps
    8) Rack Pull / 3 sets 6-8 reps

    Push:

    1) Bench Press / 4 sets 4-6 reps
    2) Incline Cable Flyes / 3 sets 12-15 reps
    3) Overhead Press / 4 sets 10-12 reps
    4) Cable Lateral Raise / 4 sets 12-15 reps
    5) Tricep Press-down / 4 sets 12-15 reps
    6) Face-Pull / 2 sets 20 reps (usually optional, for postural balance)

    Legs:

    1) Squat / 3 sets 4-6 reps
    2) RDL / 3 sets 8 reps
    3) Walking Lunges / 2-3 sets 20 reps
    4) Single Leg Extension / 3 sets 10 reps
    5) Single Leg Curl / 3 sets 12 reps
    6) Leg Press Calf Raise / 3 sets 10-12 reps
    7) Standing Calf Raise / 3 sets 20 reps
    Last edited by Zielink; 01-20-2019 at 11:47 AM.
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  2. #2
    I can do this all day Farley1324's Avatar
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    What is the progression plan?

    Rest times?

    Schedule of days done per week?
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  3. #3
    Registered User Zielink's Avatar
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    Originally Posted by Farley1324 View Post
    What is the progression plan?

    Rest times?

    Schedule of days done per week?
    P / P / L / Rest / P / P / L / Rest

    2-3 minutes rest for compound heavy lifts
    1-2 minutes rest for smaller isolated lifts

    Once I can complete a full set of 4x6 for bench (as an example) I will go up 5lb next time until I am able to complete 4x6 at the higher weight and then repeat (if that makes sense).
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  4. #4
    Registered User Zielink's Avatar
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    Bump... still looking for some feedback..
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  5. #5
    Registered User KDG730's Avatar
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    Push and legs seem fine. Pull is just a weird order for exercises imo. I would start with rack pulls and also replace one of the 3 pulldown movements with a row instead. But at the end of day if you like it then kept doing it the way you are
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