Reply
Results 1 to 8 of 8
  1. #1
    Registered User kalcard's Avatar
    Join Date: Aug 2020
    Age: 51
    Posts: 6
    Rep Power: 0
    kalcard is on a distinguished road. (+10)
    kalcard is offline

    Please critique my PPL (no bench, OHP, Squat and Deadlift)

    I'm planning to do a PPLRPPLR. I don't care about strength at all. My goals are aesthetic and injury avoidance. I've done the Fierce 5 program for 3 months but at the end I really hate doing the heavy compound exercices, especially at low rep range.

    I'd like to know if my program is balanced and what flaws there are.

    Push:
    * Single arm Press Machine 3*8-20
    * Landmine press 3*8-20
    * Single arm Shoulder press machine 3*8-20 / * Chest Fly machine 3*8-20
    * Machine lateral raises 4*12-20
    * Triceps cable overhead extension 3*8-20
    * Triceps cable pushdown 3*8-20

    Pull:
    * Assisted Pull ups / Pulldown 3*8-20
    * Single arm Machine Chest Supported Row 3*8-20
    * High pulley one arm row 3*8-20
    * Face pulls 4*8-20
    * Curl1 3*8-15
    * Curl2 3*8-15

    Legs:
    * Bulgarian split squat 3*8-15
    * Back Extension on GHR machine 3*8-15
    * Reverse Lunges 3*8-15
    * Cable Pull through / * Hamstring curl machine 3*8-15
    * SS calves & abs: 4*8-20 each


    Progression: increase 1 or 2 reps depending on the exercice each session. When I reach the upper limit, I'll increase weight.

    Failure: 10% deload if I can't increase 2 sessions in a row
    Reply With Quote

  2. #2
    Registered User WolfRose7's Avatar
    Join Date: Jun 2016
    Location: United Kingdom (Great Britain)
    Age: 28
    Posts: 10,787
    Rep Power: 50252
    WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000) WolfRose7 has much to be proud of. One of the best! (+20000)
    WolfRose7 is offline
    If you don't get bored and want to switch it looks okay.
    5 day full body crew

    FMH Crew, Sandbagging Mike Tuscherer Wannabee
    Reply With Quote

  3. #3
    Registered User air2fakie's Avatar
    Join Date: Jul 2019
    Age: 51
    Posts: 3,480
    Rep Power: 8319
    air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000) air2fakie is a name known to all. (+5000)
    air2fakie is offline
    Since you had been looking for a high rep, low weight program without any big lifts, I'd say mission accomplished.

    Originally Posted by kalcard View Post
    In my gym I lift the highest weights and yet most guys have much better aesthetic.

    There's even this guy who trains on a bro split with only machines and very low weights(130 lbs on Leg press for example) and who's physique is better than practically anyone in the gym.

    So can anyone recommend something similar? A high rep low weigh routine that's easy on the knees.
    Reply With Quote

  4. #4
    Registered User George2100's Avatar
    Join Date: Dec 2019
    Age: 51
    Posts: 2,884
    Rep Power: 44928
    George2100 has much to be proud of. One of the best! (+20000) George2100 has much to be proud of. One of the best! (+20000) George2100 has much to be proud of. One of the best! (+20000) George2100 has much to be proud of. One of the best! (+20000) George2100 has much to be proud of. One of the best! (+20000) George2100 has much to be proud of. One of the best! (+20000) George2100 has much to be proud of. One of the best! (+20000) George2100 has much to be proud of. One of the best! (+20000) George2100 has much to be proud of. One of the best! (+20000) George2100 has much to be proud of. One of the best! (+20000) George2100 has much to be proud of. One of the best! (+20000)
    George2100 is offline
    Looks fine man. I don’t do any of the big lifts anymore either.
    Reply With Quote

  5. #5
    Han shot first! TolerantLactose's Avatar
    Join Date: Aug 2019
    Posts: 2,700
    Rep Power: 15184
    TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000) TolerantLactose is a splendid one to behold. (+10000)
    TolerantLactose is online now
    Originally Posted by kalcard View Post
    I've done the Fierce 5 program for 3 months but at the end I really hate doing the heavy compound exercices, especially at low rep range.
    What weights did you reach after 3 months?
    I can tell time. Time cannot tell me.

    Formerly LactoseTolerant. I'm not very imaginative.
    Reply With Quote

  6. #6
    Registered User BeginnerGainz's Avatar
    Join Date: Sep 2019
    Age: 51
    Posts: 5,120
    Rep Power: 27139
    BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000) BeginnerGainz has much to be proud of. One of the best! (+20000)
    BeginnerGainz is offline
    Not a fan of facepulls, not very good for hypertrophy, reverse pec deck with straight pegs and hands facing each other works the same muscles but at longer lengths and doesn’t put the gleno-humeral joint in a compromised position.

    I also prefer cables to machines for lateral raises, but you know you’re body. Looks like you need more chest volume. Drop one of the overhead presses, and keep a flat(ish) push, an incline push and and overhead push along with a chest and shoulder iso (which you have both of)
    Last edited by BeginnerGainz; 11-30-2020 at 02:11 PM.
    Reply With Quote

  7. #7
    Registered User paulinkansas's Avatar
    Join Date: Sep 2018
    Posts: 2,673
    Rep Power: 19097
    paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000) paulinkansas is a splendid one to behold. (+10000)
    paulinkansas is offline
    Originally Posted by TSpeed20 View Post
    I don´t know what a PPLRPPLR is. I am curious about.
    It's PPLrPPL repeat.
    Reply With Quote

  8. #8
    Registered User Brandon2576's Avatar
    Join Date: Oct 2020
    Age: 51
    Posts: 227
    Rep Power: 282
    Brandon2576 has a spectacular aura about. (+250) Brandon2576 has a spectacular aura about. (+250) Brandon2576 has a spectacular aura about. (+250) Brandon2576 has a spectacular aura about. (+250) Brandon2576 has a spectacular aura about. (+250) Brandon2576 has a spectacular aura about. (+250) Brandon2576 has a spectacular aura about. (+250) Brandon2576 has a spectacular aura about. (+250) Brandon2576 has a spectacular aura about. (+250) Brandon2576 has a spectacular aura about. (+250) Brandon2576 has a spectacular aura about. (+250)
    Brandon2576 is offline
    I would rotate through face pulls and rear delt flies (I saw someone else mention that). I feel better hypertrophy on the rear delt flies but I feel like face pulls I can move more weight and get better strength gains. Overall, it looks fine, but I would personally never run a program that isn't focused around big compound movements (they tend to have the best strength and hypertrophy gains). You know you can do compound movements with high reps and low weights right? You don't have to lift heavy. But, hey, if you don't wanna do it, don't do it. Atleast you are getting out there and hitting the iron.
    Reply With Quote

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts