Is this a solid and balanced PPL plan?

[StillbornSoul]

PUSH:
Flat Barbell Bench Press: 5x5 /Alternate Push Day: Press 5X5
Press: 3x5/Alternate Push Day: Bench press 3X5
Incline Press: 3x8-12
Triceps Pushdowns 3x8-12 / #supaset Lateral raises 10-12
Overhead Triceps Extension (DB or cable): 3x10-12 / #supaset Lateral raises 10-12

PULL:
Deadlift 1X5
Barbell Rows: 5x5
Weighted Chin-ups: 3x8-12
Unilateral dumbbell rows: 3x8-12
Face-pulls: 3x-12-15
Barbell Bicep Curls: 3x-8-12
Hammer Curls: 3x8-12

LEGS:
Low-bar Squats: 5x5
RDL/SLD 3X8-12
Leg Press: 3x8-12
Leg Curls/Glute-ham Raises: 3x10-12
Standing Calf Raises: 5x10-12

Would it be better to do like 3X3 on deadlift on one back day and 5X5 rows on another???

[davisj3537]

I think it's more or less pretty decent. The only two suggestions I really have are to put a rest day between back and leg day (or put push day between them) and to maybe drop one of the 3 horizontal rows for another pullup variant.

[StillbornSoul]

I got you about Horizontal and Vertical pulling. It's no different in principle to how I have flat bench and the press. Maybe I should alternate chins and rows 5x5 and 3x5.I'd keep chins at 3X8-10 though.

Running it 6 days a week wouldn't that necessitate that legs and back will have to be consecutive once though when the cycle repeats?

I was thinking Pull -> Push -> Legs ->Pull->Push->legs->rest

[davisj3537]

I got you about Horizontal and Vertical pulling. It's no different in principle to how I have flat bench and the press. Maybe I should alternate chins and rows 5x5 and 3x5.I'd keep chins at 3X8-10 though.

Running it 6 days a week wouldn't that necessitate that legs and back will have to be consecutive once though when the cycle repeats?

I was thinking Pull -> Push -> Legs ->Pull->Push->legs->rest

Those chins would work.

That's one reason I dislike running it on a week cycle, but I realize most people need to run a weekly cycle. Not sure you'd want to DL 2xweek. Might work up a B back day that will be easier on back/leg overlap for when they are back to back.

[StillbornSoul]

Perhaps for the pull day that runs concurrent with leg day:


Weighted Chin-ups: 5x8-12
Pendlay rows 3X5
Unilateral dumbbell rows: 3x8-12 (bench supported)
Face-pulls: 3x-12-15
Barbell Bicep Curls: 3x-8-12
Hammer Curls: 3x8-12

Maybe even drop one of the row types and insert shrugs instead.

[Matt413413]

PUSH:
Flat Barbell Bench Press: 5x5 /Alternate Push Day: Press 5X5
Press: 3x5/Alternate Push Day: Bench press 3X5
Incline Press: 3x8-12
Triceps Pushdowns 3x8-12 / #supaset Lateral raises 10-12
Overhead Triceps Extension (DB or cable): 3x10-12 / #supaset Lateral raises 10-12

PULL:
Deadlift 1X5
Barbell Rows: 5x5
Weighted Chin-ups: 3x8-12
Unilateral dumbbell rows: 3x8-12
Face-pulls: 3x-12-15
Barbell Bicep Curls: 3x-8-12
Hammer Curls: 3x8-12

LEGS:
Low-bar Squats: 5x5
RDL/SLD 3X8-12
Leg Press: 3x8-12
Leg Curls/Glute-ham Raises: 3x10-12
Standing Calf Raises: 5x10-12

Would it be better to do like 3X3 on deadlift on one back day and 5X5 rows on another???

Doesn't sound good to me. High reps are like distance running. And what are you going to get out of distance running? Nothing.

Stick with reps lower than 5 on everything. Don't go over 5.

[davisj3537]

Perhaps for the pull day that runs concurrent with leg day:


Weighted Chin-ups: 5x8-12
Pendlay rows 3X5
Unilateral dumbbell rows: 3x8-12 (bench supported)
Face-pulls: 3x-12-15
Barbell Bicep Curls: 3x-8-12
Hammer Curls: 3x8-12

Maybe even drop one of the row types and insert shrugs instead.

Seems reasonable

[cornman99]

Doesn't sound good to me. High reps are like distance running. And what are you going to get out of distance running? Nothing.

Stick with reps lower than 5 on everything. Don't go over 5.

What are your lifts, since all your posts are saying only train under 5 reps? You must be strong af

[TheViking1992]

Doesn't sound good to me. High reps are like distance running. And what are you going to get out of distance running? Nothing.

Stick with reps lower than 5 on everything. Don't go over 5.

Not sure if you're trolling or you're just really fúcking stupid...