I have access to basic hotel gyms 4 days a week in a row, and then dumbbells/pull-up bars the rest. I've been doing PPL to make the most of it with pull day first, push, legs, then pull again. I do the second set of push and legs using only dumbbells with rest day on Friday. Can I get some suggestions/improvements on my current routine? Or if there's a better routine out there that fits my schedule but I don't think its likely.
Main goal of working out is to gain weight, build muscle and be fit in general. I've been working out for 5 months now, started out with r/bodyweight recommended routine for 2 months, then moved to r/fitness dumbbell PPL stopgap for 3 months, and now with access to a gym, I've started a modified version of Metallicadpa's PPL + the DB PPL stopgap. I like PPL and working out 6 days a week because its easier for me to stick to and I feel good after every workout which carries onto the rest of my day. Here is my current routine:
DB = Dumbbells
SS = Superset
100s rest in between each set/SS
Sat (Pull 1):
Deadlift 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Pullups 3x12 (can only manage 9, 7, 5 real pull-ups followed by negatives).
Seated Cable Row 3x12/Hammer Curl 3x12 SS
Bicep Curls 3x12 / Face Pull 3x12 SS
2 mile jog later in the day
Sun (Push 1):
Bench press 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Overhead press 3x12
Cable flies 3x12 / Tricep pushdowns 3x12 SS
Lateral raise (machine) 3x12 / tricep extensions (machine) 3x12 SS
Mon (Leg/core 1):
Barbell squat 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Romanian deadlift 3x12
Leg press (machine) 3x12/Calf Raise 3x12 SS
Hip adductors (machine 3x12/Hip adductors (machine) 3x12 SS
Leg Curls 3x12
Hanging Leg Raise 3x12
Tues (Pull 2):
Barbell Row 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Pullups 3x12 (can only manage 9, 7, 5 real pull-ups followed by negatives).
Seated Cable Row 3x12/Hammer Curl 3x12 SS
Bicep Curls 3x12 / Face Pull 3x12 SS
2 mile jog later in the day
Wed (Push 2, no gym, all with DB):
Shoulder press 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Bench press 3x12
Floor Fly 3x12/Lateral Raise 3x12 SS
Overhead triceps extension 3x12
Thur (Leg/Core 2, no gym, all DB):
Goblet Squat 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Lunge 3x12
Single leg Deadlift 3x12/Calf Raise 3x12 SS
Ab wheel 3x20
As you can see, I really like SS to save time, bonus points if they use the same machine/setup. My two non-gym days seem to lack volume to me, but they got me tired out when I was still doing the dumbbell stopgap PPL.
Thank you!
Main goal of working out is to gain weight, build muscle and be fit in general. I've been working out for 5 months now, started out with r/bodyweight recommended routine for 2 months, then moved to r/fitness dumbbell PPL stopgap for 3 months, and now with access to a gym, I've started a modified version of Metallicadpa's PPL + the DB PPL stopgap. I like PPL and working out 6 days a week because its easier for me to stick to and I feel good after every workout which carries onto the rest of my day. Here is my current routine:
DB = Dumbbells
SS = Superset
100s rest in between each set/SS
Sat (Pull 1):
Deadlift 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Pullups 3x12 (can only manage 9, 7, 5 real pull-ups followed by negatives).
Seated Cable Row 3x12/Hammer Curl 3x12 SS
Bicep Curls 3x12 / Face Pull 3x12 SS
2 mile jog later in the day
Sun (Push 1):
Bench press 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Overhead press 3x12
Cable flies 3x12 / Tricep pushdowns 3x12 SS
Lateral raise (machine) 3x12 / tricep extensions (machine) 3x12 SS
Mon (Leg/core 1):
Barbell squat 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Romanian deadlift 3x12
Leg press (machine) 3x12/Calf Raise 3x12 SS
Hip adductors (machine 3x12/Hip adductors (machine) 3x12 SS
Leg Curls 3x12
Hanging Leg Raise 3x12
Tues (Pull 2):
Barbell Row 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Pullups 3x12 (can only manage 9, 7, 5 real pull-ups followed by negatives).
Seated Cable Row 3x12/Hammer Curl 3x12 SS
Bicep Curls 3x12 / Face Pull 3x12 SS
2 mile jog later in the day
Wed (Push 2, no gym, all with DB):
Shoulder press 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Bench press 3x12
Floor Fly 3x12/Lateral Raise 3x12 SS
Overhead triceps extension 3x12
Thur (Leg/Core 2, no gym, all DB):
Goblet Squat 2x5 (warmups with 50% and 75% max weight), 1x5+ (max weight until failure)
Lunge 3x12
Single leg Deadlift 3x12/Calf Raise 3x12 SS
Ab wheel 3x20
As you can see, I really like SS to save time, bonus points if they use the same machine/setup. My two non-gym days seem to lack volume to me, but they got me tired out when I was still doing the dumbbell stopgap PPL.
Thank you!