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  1. #1
    Registered User Dallan84's Avatar
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    Please critique my PPL routine

    About me: 36m, been lifting for a few years. Am looking to gain mass, more about size/aesthetics than powerlifting but looking for both. Am doing PPL that tries to have a heavier compound at the beginning, supported by accessories.

    Below is a routine I have been on since getting back into the gym (post lockdown) late this summer. I also run four days a week just because I need to run mentally, and it doesn't seem to impact my energy levels (I run in the morning, lift in the afternoon.) A few questions I'd appreciate feedback on:

    - Volume: Am I doing too much? I am not concerned about burning out because I love going to the gym and could stay for hours, just concerned about being counterproductive

    - Compounds: As you can see I only bench once a week, the other push day its heavy dumbell press. Is that fine? Same with switching my barbell overhead press and seated dumbell press

    - Deadlifts vs Squats: I only am doing deadlifts once a week, but I have struggled with doing squats and deads twice a week. In theory I could just keep moving my off-days but I really like having a set schedule of Sunday is leg day, etc; and frankly keeping it tied to these specific weekdays is better for my work schedule

    - Miscellaneous: Anything else you would add, subtract, add in terms of reps, etc.?

    ---

    Sunday (Legs A):
    Morning run (4mi)
    Heavy Squat: 4x6
    RDL: 3x10
    Leg press: 3x10
    Leg extensions: 3x10-12
    Leg curls: 3x10-12
    Standing calves: 4x10x12

    Monday (Off)

    Tuesday (Pull A)
    Morning run (3mi)
    Heavy Deadlifts: 4x6
    Chest supported pullback: 3x10
    Lat pull: 4x10
    Cable pull: 3x10
    Dumbell curls: 4x10
    Rear flyes: 4x12-15
    Hammer curls: 3x10-12
    Shrugs: 4x10

    Wednesday (Push A)
    no run
    Heavy bench: 4x5
    Seated overhead dumbell press: 4x10
    Incline dumbell press: 3x10-12
    Skull crushers: 4x10-12
    Lateral raises: 4x10-12
    Vbar cable press: 3x10-12
    Maybe Arnolds: 2x15

    Thursday (Legs B)
    Morning run (4mi)
    Medium squats: 3x8-12
    RDL: 3x10
    Leg press: 3x10
    Front squats: 3x10
    Leg curls: 3x10-12
    Standing calves: 4x10-12

    Friday (Pull B)
    Morning run (4mi)
    Pull ups: 4x10
    Chest supported pullback: 3x10
    Lat pull: 3x10
    Dumbell pullback: 3x10
    Dumbell curls: 4x10
    Rear flyes: 4x12-15
    Hammer curls: 3x10-12
    Shrugs: 4x10

    Satuday (Push B):
    Standing Overhead Barbell Press: 4x6
    Laying dumbell press: 4x10
    Arnolds: 3x10-12
    Incline dumbells: 3x10-12
    Weighted dips: 3x8-10
    Lateral raise: 4x10-12
    Dumbell skullcrushers (or whatever they are called, seated w/ dumbell going behind the head): 3x10-12
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  2. #2
    Han shot first! TolerantLactose's Avatar
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    There's nothing to critique, really. It's pretty run of the mill.
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
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  3. #3
    Registered User paulinkansas's Avatar
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    Looks ok to me.

    Does it look really good? No.

    Do you like to lift? Yes.

    What's a better program? The Fierce 5 PPLrULr. You're in the gym 5 days a week and hit everything twice. It's in the stickies. I'd run that program as written along with some accessory lifts of your choosing. You seem to be at the point where you can do accessory lifts in addition to the basic program.
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