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  1. #1
    Registered User thatsgreen's Avatar
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    Opinions on my workouts?

    I finished a week with this new schedule. Formerly did a basic UL schedule with not enough rest involved and I’m starting a bulk so I decided to revamp everything. I decided to try ULRPPLR because I wasn’t sure how I’d like ppl. Upper day went well, it’s most of what I did before except added a few exercises and replaced some with different ones. Upper felt like a good workout as usual. Push and push tho was a different tho. Soreness was much more specific and a bit deeper. I feel like I worked each muscle much better. I’m not sure if I should continue this schedule and see how my gains are or totally switch to a ppl schedule as I felt like my push and pull workouts were great, whereas my upper day was solid but nothing special. But this could just be since I’m doing new exercises and working things I didn’t before, idk. Btw made this based on my current workout, but also stole some from Viking’s and various yt vids.

    Here’s the workouts:
    Higher to moderate reps on push and pull, low reps high weight on upper. Legs I’m solid on so I decided to just put the major exercises

    Upper
    9 minutes of abs 45on-15off to warmup
    Bench 4 sets x Russian twists 3 sets
    Incline bench
    Standing bb Military press x hanging leg raises 3 sets
    Close grip bench x lateral raise 3 sets
    Skull crushers x barbell curls 3 sets
    Hammer curls x tricep dumbbell kickbacks 3 sets
    Incline curls x weighted Tri dips 3 sets
    Pull-ups (to failure) x X crunches (16) 3 sets
    One arm dumbbell rows 4 sets x front dumbbell raises 3 sets
    Dumbbell side bends 3 sets x Tate press

    Lower
    Squat
    Deadlift
    Plyo

    Rest

    Pull
    9 min ab warmup
    Barbell row 4 sets 32 reps
    Pull ups 3 sets x X crunches 16
    One arm db rows 2 sets (continuous)
    Bent arm barbell pullover x hanging side leg raises 3 sets
    Cheat curls x drag curl 3 sets (to failure)
    Chin ups to x chin curls 3 sets (to failure)
    Cross supination x cross pronation x no money curls 2x8 each arm
    (most of biceps on pull stolen from athlean x)
    Shrugs 3 sets

    Push
    Bench 4 sets
    Dips (chest) 3 sets
    Incline bench 3 sets x reverse flies
    Decline bench x front raises 3 sets
    Standing shoulder press 3 sets x standing tricep kickbacks
    lateral raises x Standing two hand tricep extension 3 sets
    Weighted tricep dips

    Legs (abs done earlier in day)
    Squat
    Powerclean
    Plyo


    Rest

    A concern is imbalance, I tried to substitute certain machine workouts for other dumbbell barbell or bodyweight exercises since I don’t have machines so I could be accidentally working muscles on the wrong day. I’m also still not sure if I should go LU or UL, same with PPL or PLP etc. Also whether if I should go high reps one day, low next, or try and implement both into a workout like someone suggested to me, example on bench, would be 16 x 12 x 5 x 3.
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  2. #2
    Registered User gcoulson's Avatar
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    Upper body: 500 exercises.
    Lower body: 3.

    I might be inclined to agree about the imbalance piece.
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  3. #3
    Registered User thatsgreen's Avatar
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    thatsgreen is offline
    Originally Posted by gcoulson View Post
    Upper body: 500 exercises.
    Lower body: 3.

    I might be inclined to agree about the imbalance piece.
    “Legs I’m solid on so I decided to just put the major exercises”

    I can post the whole workout if you want but I didn’t really need critiquing on it, just upper
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  4. #4
    It's ****ing Chucky! Farley1324's Avatar
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    Farley1324 is offline
    Originally Posted by thatsgreen View Post
    “Legs I’m solid on so I decided to just put the major exercises”

    I can post the whole workout if you want but I didn’t really need critiquing on it, just upper
    What is the weekly squat workout?
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  5. #5
    Registered User thatsgreen's Avatar
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    thatsgreen is offline
    Originally Posted by Farley1324 View Post
    What is the weekly squat workout?
    Actually forgot to add I’m trying replacing squats on DL day with jump squats, used to do squats both workouts but here’s my two leg days. Goal is vertical and explosiveness and it’s worked very well for me in the past
    Deadlift x box jumps 4 sets (last set of box weighted)
    Squat jumps 3 sets
    Lunges x depth jumps 3 sets
    Weighted hurdles jumps (4 way) 5 sets
    Seated box jumps 3x8
    Calf raises 4 sets

    2nd day: Squat 5 sets x depth jumps 3 sets (skipping dj first and last set of squats)
    Powerclean x box jumps (last set weighted) 4 sets
    Step ups x 180 squat jumps 3 sets
    Single leg box jump 2x8
    Weighted hurdle jumps (straight and back) 5 sets
    Calf raises 4 sets

    EDIT: lunges calf raises and step ups are weighted as well not bodyweight lol forgot to mention
    Last edited by thatsgreen; 01-11-2019 at 07:10 PM.
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  6. #6
    It's ****ing Chucky! Farley1324's Avatar
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    That's...a lot of jumps
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  7. #7
    Registered User thatsgreen's Avatar
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    thatsgreen is offline
    Originally Posted by Farley1324 View Post
    That's...a lot of jumps
    Yeah I’ve had great gains in my vertical which is my main goal for lower body
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  8. #8
    Registered User thatsgreen's Avatar
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    thatsgreen is offline
    I’ve been debating on PPL vs PLP, should I do deadlifts on legs or pull, etc. but I had an idea...

    What if I did a push rest pull rest etc routine 2 a days, legs in AM, upper in PM. I know I have too much time on my hands to think about this but I have a few months before college and my senior year pretty much a joke. I know this isn’t ideal for most but is it not smart for any reason? I’d love to do it if possible I’m psyched thinking about it but not if it will hurt my gains
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