Push
Bench 5x5
Militar press 5x5
Inc press 3x6-8
weighted dips 3x6-8
Lat raise 3x10
Pushdowns 3x10
Pull
Deadlift 3x5
Bo rows 3x6-8
Weighted chin ups 3x6-8
One arm dumbell row 3x6-8
Bicep curl 3x10
hammer curl 2x10
Leg
Squat 5x5
Leg press 3x6-8
SLDL 3x6-8
Leg extension 3x10
Calf raise 3x15
Doing this routine 5 times per week
Cable crunches , and other abs exercise 2-3 times per week
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Thread: Critique routine, ppl
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04-13-2014, 08:37 PM #1
Critique routine, ppl
Cutting...
current: 167lb 15%
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04-13-2014, 08:46 PM #2
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04-13-2014, 10:00 PM #3
It may be hard to do so many compound movements in a row with such high volume and 3 days in a row on. If your goal is strength the compounds are great and will continue to make you grow as well, but if you want to be less taxed in the long run and want more size you could afford to swap some bar exercises for dumbbell or isolation movements. Hope this helps.
Current PRs/Goals for December 2014
bench: 275/315
squat: 400:500
deadlift: 450/550
Ambition is a key ingredient for success.
The harder you work, the luckier you become.
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04-14-2014, 04:35 PM #4
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04-14-2014, 05:55 PM #5
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04-15-2014, 04:53 PM #6
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04-15-2014, 05:03 PM #7
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
- Rep Power: 54803
At your lifts, get on something like ICF 5X5. You're going to need a little more time before you can benefit fully from a P/P/L routine.
'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova
Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
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04-15-2014, 05:17 PM #8
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04-15-2014, 05:23 PM #9
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04-15-2014, 05:27 PM #10
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04-15-2014, 05:54 PM #11
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04-15-2014, 06:14 PM #12
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04-15-2014, 06:14 PM #13
I was on a similar split twice once six days on 1 day off it was god awful way to taxing on my shoulders and cns. Then once 3 days on and 1 day off. I progressed a little but found my shoulders again were an issue especially because they weren't performing at there best after benching so it hindered my OHP progression. I removed shoulders and made it its own day and its working good so now 4 on 1 off. Try it though everyone is different, as long as you progress it's working.
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04-15-2014, 06:30 PM #14
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04-16-2014, 08:47 AM #15
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04-16-2014, 10:21 AM #16
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04-16-2014, 10:29 AM #17
- Join Date: Mar 2014
- Location: London, Wesminster, United Kingdom (Great Britain)
- Age: 29
- Posts: 238
- Rep Power: 149
I'd put in at least 1 overhead tricep movement in your push day, ovearhead tricep extension, skullcrushers/french press, whichever suits you.
I'd also replace the SLDL with Hamstring Curls.
Personally I like to do 5x10 standing calf raises but it's up to you of course.
If you you make the changes I suggest then it's a solid INTERMEDIATE routine.
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04-16-2014, 11:12 AM #18
If you want to keep the same split? I'm not saying this is going to be an amazing split for you but this is a beginner version of my routine, although I do upper/lower. These exercises are what has given me the most gains. If you end up trying this program let me know how it goes and we'll keep in touch, hopefully you'll make plentiful gains whatever program you choose.
Considering everyone is different try using roughly 75% of your 1RM, give or take, for lifts with 5 reps per set.
Press
Bench 5x5
Close Grip Floor Press 5x5
OHP 5x5
Optional Lift 3x8
Pull
Deadlift 5x5
Rack Pulls/ or Deficit Deadlifts 3x5
Pendlay Row 5x5
Bent Over Barbell Row 3x8
Legs
Squats 5x5
Pause Squats 5x5
Speed Squats 5x3
Optional Lift 3x8Last edited by SoapyDave; 04-16-2014 at 11:18 AM.
Starting Weight 320 lbs
B 325
S 375
D 430
FS 285
Paused Bench 305
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04-16-2014, 11:39 AM #19
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04-16-2014, 12:00 PM #20
haha not bothering at all, four days a week would be how I do mine. An upper/lower split. This is not my exact routine but it's pretty similar, I do nothing all day so I have the liberty of expending most of my energy in the gym. You'll repeat these three days. Make sure you take adequate rest in between sets three minutes+. Edit: Something I feel strongly that I should add. I'm having amazing results on this program but it does not mean it will work in your benefit or anyone else's this routine was made by myself for myself and I tweaked it slightly for you, just a heads up.
Day 1, Lower Body
Squat, 5 sets, 5 reps
Deadlift, 5 sets, 5 reps
Deep Pause Squat, 3 sets, 5 reps
Speed Squat, 3 sets, 3 reps
Rack Pulls/ or Deficit Deadlifts, 3 sets, 5 reps
Day 2, Upper Body
Bench, 5 sets, 5 reps
Close Grip Floor Press, 3 sets, 5 reps
OHP, 3 sets, 5 reps
Pendlay Row, 5 sets, 5 reps
Bent Over Barbell Row, 3 sets, 5 reps
Optional Ab Exercise, 3 sets, 8 reps
Day 3, RestLast edited by SoapyDave; 04-16-2014 at 12:02 PM.
Starting Weight 320 lbs
B 325
S 375
D 430
FS 285
Paused Bench 305
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04-16-2014, 12:14 PM #21
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04-16-2014, 12:31 PM #22
A speed squat is a lift in which you take less than 50% of your 1RM, in other words a very light weight. Slowly squat down and absolutely explode up with as much force as possible.
A full depth pause squat is what it sounds like, you take a moderate weight roughly 55% of your 1RM and squat as low as possible, hold in the bottom position for three seconds and explode up.
Don't worry about the deficit deadlifts, just do rack pull instead.
This is a pendlay row: /watch?v=DhGNtAYqWhM
This is a BB row: /watch?v=YCg1YxMt3oY
Also with the Bent over barbell row do a double underhand grip.Starting Weight 320 lbs
B 325
S 375
D 430
FS 285
Paused Bench 305
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04-16-2014, 02:02 PM #23
- Join Date: May 2011
- Location: New Zealand
- Age: 30
- Posts: 15,278
- Rep Power: 54803
You're a novice, OP. Do a novice routine.
'People are gonna remember me as a god forever... Like-like-like Troy, like Chiles heel, I'm a god forever I'll be remembered for thousands of years to come' - Jason Genova
Texas Method Mod: http://forum.bodybuilding.com/showthread.php?t=171537443&p=1444534723&viewfull=1#post1444534723
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04-16-2014, 03:38 PM #24
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