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  1. #1
    Registered User orangeloor34's Avatar
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    How's my PPL Routine?

    Hey guys,

    I've been following a PPL routine for about 5 months now, with pretty good results while bulking. I have had to switch exercises every so often due to plateaus/lack of gym. I'd like some feedback on my current routine I am doing with the weights I have at home, especially in terms of volume for my push workouts. I have had years of lifting experience before, but it was generally very ineffective/inconsistent training and I had very bad nutrition. I am happy with my current legs routine and progress. Also, how many sets are good to take to failure usually? I take most of my sets to failure, but I am worried this might be hindering my recovery and my progress, since I don't progress too quickly on most exercises, but I do try to add a few reps or weight each week, when I reach the upper number of reps for all the sets of an exercise.

    Saturday - Push 1 (chest focused)
    Flat bb bench press: 4 x 4-7 reps
    Arnold press: 3 x 8-12 reps
    Weighted deficit push ups: 3 x 10-15 reps
    Lateral raises: 3 x 12-15 reps
    Skull crushers: 3 x 8-12 reps
    Barbell overhead tricep extensions: 3 x 8-12 reps

    Sunday - Pull 1
    Bent over rows: 4 x 8-12 reps
    Weighted pull ups: 3 x 8-12 reps
    T bar rows: 3 x 12-15 reps
    Barbell curls: 4 x 8-12 reps
    Reverse curls: 4 x 8-12 reps
    Barbell shrugs: 3 x 10-15 reps

    Monday and Friday - Legs/abs

    Tuesday - Push 2 (shoulder focused)
    OHP - 3 x 8-12 reps (used to do 4 x 4-7 like bench but was getting back pain going too heavy)
    Dumbbell close grip incline bench - 3 x 8-12 reps
    Arnold press - 3 x 8-12 reps
    Dumbbell flyes - 3 x 10-15 reps
    Lateral raises - 3 x 10-15 reps
    Skull crushers: 3 x 8-12 reps
    Barbell overhead tricep extensions: 3 x 8-12 reps

    Wednesday - rest

    Thursday - same as Pull 1
    Last edited by orangeloor34; 06-02-2020 at 03:31 PM.
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  2. #2
    Registered User air2fakie's Avatar
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    Originally Posted by orangeloor34 View Post
    I've been following a PPL routine for about 5 months now, with pretty good results while bulking.

    ...

    Monday and Friday - Legs/abs
    The two leg days look great. If you’ve been doing this for 5 months and had pretty good results, then you prob don’t need feedback messing it up.
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  3. #3
    Han shot first! TolerantLactose's Avatar
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    Originally Posted by orangeloor34 View Post
    Monday and Friday - Legs/abs
    Spectabulous.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  4. #4
    Registered User paulinkansas's Avatar
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    I was doing something similar to what you are doing about 5 months ago. PPLPPLr. It turned in to too many r days inserted in there. Too much volume. I went to PPLrULr and it worked better for me. If what you are doing is working for you, keep on doing it. If it becomes too much, like it did for me, try PPLrULr. The program is in the stickies.
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  5. #5
    Registered User BeginnerGainz's Avatar
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    Lol @ your non-existent legs/abs day
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    Registered User paulinkansas's Avatar
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    Originally Posted by BeginnerGainz View Post
    Lol @ your non-existent legs/abs day
    There is so much volume on leg day that he doesn't have the strength to type it.
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  7. #7
    Registered User orangeloor34's Avatar
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    Originally Posted by BeginnerGainz View Post
    Lol @ your non-existent legs/abs day
    My leg day consists of 4 sets of squats, 3 sets of bulgarian split squats, and 3 sets of glute/ham raises, and 4 sets of calf raises. I didn't post it as I am happy with this amount of volume twice a week and the progress I've been making, and wanted feedback on the upper body mainly.
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  8. #8
    Registered User BeginnerGainz's Avatar
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    Originally Posted by orangeloor34 View Post
    My leg day consists of 4 sets of squats, 3 sets of bulgarian split squats, and 3 sets of glute/ham raises, and 4 sets of calf raises. I didn't post it as I am happy with this amount of volume twice a week and the progress I've been making, and wanted feedback on the upper body mainly.
    Ah, fair enough.

    In my defense, so many people new to the forum literally never do their legs. Then wonder “why am I not getting bigger?”
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