How is my PPL split

[godisgood]

Mostly I do all 3 sets. If it is unilateral then 2 sets each side.

Lower

1. Heel Elevated Squats/Squats – 3 sets – reps vary based on the weight
2. RDL/B Stance RDL – 3 sets x 8 - 12
3. Split squat/lunge variation - 2 sets – 10 - 12
4. Leg extensions – 1 set until failure
5. Leg curls – 2 sets
6. Calf Raises
7. Glute kick back optional

Push and Arms

1. Overhead press
2. Incline Shoulder Press/Arnold Press
3. Cable Lateral Raises/Lateral Raise partials – 3 sets
4. Rear Delt Rows
5. Triceps Pushdown
6. Triceps overhead extensions/skull crushers
7. Preacher Curls
8. Incline Curls

Lower – Glute/hamstrings focused

1. Hip Thrusts/KAS Glute Bridges
2. Deadlift variation
3. Any lunge/split squat variation
4. Glute kick back variation
5. Leg curls/extensions

REST

Pull:

1. Upper back pull down
2. Lat pull down variations
3. Lat Row
4. Assisted Pull ups
5. Row variation

Optional fifth day I pick either upper or lower body and do missing exercises or lagging parts.

Rest

Repeat

Any missing small muscle groups I'm not hitting like traps...

Thanks

 

[trixiefire]

@godisgood start with pull or push so your fifth day can do them again when they are rested

you don't want 2x pull in a row when you do it on your optional day

 

[godisgood]

@trixiefire Makes sense. Probably better if I start with pull because second leg day’s deadlift work my back.

 

[brenda76]

@godisgood You aren’t training chest. Is this a conscious decision?

 

[godisgood]

@brenda76 Yes. Don’t like bench press and do dumbbell press sometimes.

 

[hira]

@godisgood You are doing 2x3 sets of triceps and biceps isolation in a row, thats like doing 6 sets of the same exercise, which is too much. I would just cycle the exercises so 1 push day you would do 3 sets of triceps pushdown+preacher curls and next push day 3 sets of skull crushers+incline curls

 

[godisgood]

@hira Curious why tricep and Biceps exercises are same?

 

[hira]

@godisgood I meant that they hit the same exact muscle. Your body doesn’t know ur doing different exercise it’s just knows u work your biceps for 6 sets in a row and nobody programs 6 sets of bicep curls for a reason. Thats like doing 3 sets of barbell overhead press and 3 sets of dumbbell overhead press, they are technically different exercises but you always choose one or the other(in a single workout) never both.

 

[godisgood]

@hira Got it.