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  1. #1
    Registered User JaviXyZ's Avatar
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    Post Im 15 and a beginner How is this ppl routine and how would i go about structuring it

    How is this ppl routine and how would i go about structuring it into the week


    PPLPPLx
    PUSH
    Bench Press 5x5
    Incline DB Press 3x8-12
    Machine Flyes 3x8-12
    Lat Raises 5x8-12
    Skull Crushers 3x8-12
    Rope Tricep Extensions 3x8-12
    PULL
    Deadlift 5x3-8
    Lat Pulldown 3x8-12
    Kroc Rows 5x8-12
    EZ-bar Bicep Curls 3x8-12
    Bicep Isolation 5x8-12
    LEGS
    Squats 3x3-8
    Hip Thrusts 5x8-12
    Leg extensions 3x8-12
    Hamstring curls 3x8-12
    Ab crunches Machine 5x12-24
    PUSH
    Bench Press 5x5
    Incline DB Press 3x8-12
    Machine Flyes 3x8-12
    Lat Raises 5x8-12
    Skull Crushers 3x8-12
    Rope Tricep Extensions 3x8-12
    PULL
    Deadlift 5x3-8
    Lat Pulldown 3x8-12
    Kroc Rows 5x8-12
    EZ-bar Bicep Curls 3x8-12
    Bicep Isolation 5x8-12
    LEGS
    Squats 3x3-8
    Hip Thrusts 5x8-12
    Leg extensions 3x8-12
    Hamstring curls 3x8-12
    Ab crunches Machine 5x12-24
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  2. #2
    Moderator SuffolkPunch's Avatar
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    That's an unnecessary workload for a typical novice. I would suggest following something like Fierce 5. As you get more experienced, you will no doubt need to do more volume and more exercises but trying to do that now won't have the effect you might think - it could actually be counterproductive in the long run.

    It's not that we are suggesting "taking it easy on the newbie", this would still be the optimal path.
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  3. #3
    Registered User air2fakie's Avatar
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    See advice above.

    But if you're going to do a PPL no matter what, I suggest picking one with some variation between the PPL days, less sets/volume, & that doesn't rely on Kroc rows as the only rowing movement.
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  4. #4
    Han shot first! TolerantLactose's Avatar
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    You're asking how to structure the structure.

    Don't do PPL as a beginner.
    Am I therefore become your enemy, because I tell you the truth?
    Galatians 4:16

    You are not required to set yourself on fire to keep others warm.
    Unknown
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  5. #5
    Edgerunner faithbrah's Avatar
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    ^^^^^^^^^

    why do so many newbies insist on doing PPL instead of a basic full body 3x per week? i mean if you really WANT to train six times per week right off the bat, be my guest, but it's not the better choice here imo
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  6. #6
    Registered User EliKoehn's Avatar
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    Originally Posted by faithbrah View Post
    ^^^^^^^^^

    why do so many newbies insist on doing PPL instead of a basic full body 3x per week? i mean if you really WANT to train six times per week right off the bat, be my guest, but it's not the better choice here imo
    He's a 15 year old... Do you really expect him to know better right off the bat?
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  7. #7
    Registered User air2fakie's Avatar
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    Originally Posted by EliKoehn View Post
    He's a 15 year old... Do you really expect him to know better right off the bat?
    Tbh if you do anything that resembles a lifting "program" as a teen & eat well enough you'll end up getting more muscular than most other kids at school. Before the Internet, we all ran crap "lists of exercises" as teenagers & got decently shredded. Plenty of time to lift more seriously later in life.
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  8. #8
    Registered User EliKoehn's Avatar
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    Originally Posted by air2fakie View Post
    Tbh if you do anything that resembles a lifting "program" as a teen & eat well enough you'll end up getting more muscular than most other kids at school. Before the Internet, we all ran crap "lists of exercises" as teenagers & got decently shredded. Plenty of time to lift more seriously later in life.
    And speaking from the more limited experience of someone who only started seriously lifting well after it had gotten really popular on the internet, I think at that age just observing good form and lifting for the enjoyment of it would serve someone better down the road than immediately trying to follow some kind of formal program meticulously.

    Ironically, I had just watched this video seconds before clicking over here and seeing a thread saying: "I'm 15." I think we're going to see some longstanding strength standards blown out of the water when this new generation is 10 years older...

    Bench: 325
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    Deadlift: 505

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  9. #9
    Registered User TAWS6's Avatar
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    Wow. That’s more volume than I do.
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  10. #10
    Multi-Platinum User radrd's Avatar
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    Originally Posted by TAWS6 View Post
    Wow. That’s more volume than I do.
    Ditto, though I would do more if I had time. Just because I enjoy lifting, not because it would likely provide significantly more benefit.
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