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

[kalcard]

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

[WolfRose7]

If you don't get bored and want to switch it looks okay.

[air2fakie]

Since you had been looking for a high rep, low weight program without any big lifts, I'd say mission accomplished.

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.

[George2100]

Looks fine man. I don’t do any of the big lifts anymore either.

[TolerantLactose]

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?

[BeginnerGainz]

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)

[paulinkansas]

I don´t know what a PPLRPPLR is. I am curious about.

It's PPLrPPL repeat.

[Brandon2576]

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.