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  1. #1
    Registered User durhamuni's Avatar
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    Thumbs up Push-Pull-Legs Programme: thoughts/recommendations?

    This is my current training split: been running it for about a month now and seeing good progress, just wondering if anyone has any recommendations.
    I also do three rugby training sessions a week although no contact as I'm semi-retired from the sport due to numerous concussions.

    Bodyweight: 87.8kg/193lbs
    Height: 6,1

    BTW e/s stands for each side

    Push
    •bench press: 4x8: 82.5kg
    •Arnold press: 4x10: 20kg x9
    •dips: 4xAMRAP: 10, 10, 10, 9
    •lat raises 3x12: 12.5kg
    •flys 3x12: 15kg
    •straightbar push down 3x12: 57kg
    •single arm pulldown 3x12: 17kg

    Pull
    •bentover row 4x8-12: 70kg x12
    •s/a lat pulldown 4x12: 60kg
    •seated cable row 4x12: 80kg
    •straight arm pulldown: 3x12: 63kg
    •face pulls: 3x12: 50kg
    •bar bicep curl 3x12: 12.5kg e/s
    •conventional/hammer 3x16: 12.5kg

    Legs
    •trapbar deadlift 4x8-12: 110kg x10
    •leg press 4x8-12: 65kg e/s
    •split squats 3x12: 12.5 x10
    •leg extensions 3x12: 52kg
    •GHD 3x12:

    Push
    •Shoulder Press 4x8: 40kg
    •neutral incline 4x8-12: 22.5kgx10
    •upright row 4x12: 15kg e/s
    •machine press 3x12: 30kg e/s
    •lat raise 3x12: 12.5kg
    •rope tricep 3x12: 40kg
    •close grip pushdown 3x12: 47kg

    Pull
    •chin-ups 4xAMRAP: 6, 6, 6, 6
    •t-bar row 4x12: 25kg x10
    •closegrip pull down 4x12: 80kg
    •row machine 3x12: 30kg e/s x10
    •shrugs 3x12: 25kg
    •cable curl 3x12: 47kg
    •incline curl 3x12: 10kg

    Legs
    •hack squats 4x8-12: 117.5kg x12
    •romanian deadlift:4x8-12: 70kg x12
    •walking lunges 4x12: 25kg
    •leg extensions 3x12: 25kg x12
    •calf raises 3x12: 45kg x12
    •ab curl 3x12: 77kg
    •wood chops 3x12: 23kg

    Rest

    Cheers to anyone who's able to take a quick look
    Last edited by durhamuni; 02-25-2020 at 09:48 AM.
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  2. #2
    Registered User TAWS6's Avatar
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    It depends if you enjoy your split or not. You'll get max growth on a basic 4 day split with way less volume. 6 days usually burns out most naturals fairly quick.
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    Volume seems a bit high, esp if you're relatively new to lifting. For push, you might want to hit the long hit with at least 1 exercise (skullcrusher, cable overhead extensions, etc.)

    As suggested above, a 4-day split like an Upper/Lower might be more suitable and more manageable long term with your 3 days/week rugby training.
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    Registered User durhamuni's Avatar
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    Originally Posted by air2fakie View Post
    Volume seems a bit high, esp if you're relatively new to lifting. For push, you might want to hit the long hit with at least 1 exercise (skullcrusher, cable overhead extensions, etc.)

    As suggested above, a 4-day split like an Upper/Lower might be more suitable and more manageable long term with your 3 days/week rugby training.
    I should clarify: been weight training on/off for around 4 years, largely centred around boosting athletic performance for rugby.

    The rugby training I'm currently doing is mainly in the form of cardio so I feel it doesn't really impact on my ability to lift and I honestly feel it helps a great deal with recovery.

    Thanks for the advice about tricep training, i'll look to incorporate that!
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    Registered User durhamuni's Avatar
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    Originally Posted by TAWS6 View Post
    It depends if you enjoy your split or not. You'll get max growth on a basic 4 day split with way less volume. 6 days usually burns out most naturals fairly quick.
    Cheers for the advice, currently very much enjoying the split!

    How would you recommend structuring a 4 day split then?
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  6. #6
    Registered User TAWS6's Avatar
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    Originally Posted by durhamuni View Post
    Cheers for the advice, currently very much enjoying the split!

    How would you recommend structuring a 4 day split then?
    Upper, lower, rest, upper, lower rest, rest
    PPL 2 on, 1 off, 1 on, 1 off etc
    Lower, off, upper, off, full body

    Anything with 2x frequency and 10-20 sets per week/muscle group
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