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
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01-20-2019, 11:31 AM #1
How can I improve my routine?
Last edited by Zielink; 01-20-2019 at 11:47 AM.
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01-20-2019, 12:08 PM #2
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01-20-2019, 12:36 PM #3
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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01-22-2019, 01:22 PM #4
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01-22-2019, 01:49 PM #5
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