new to the gym and looking for a good starting PPL split but have no idea

[dave833]

Hey everyone im new to the gym and want to build some muscle. I have no idea where to start regarding a PPL split as people all recommend different things. i used Chat GPT and it gave me this as an example. Would this be considered a good or a flawed split?

Day 1: Push (Chest, Shoulders, Triceps)

1. Barbell Bench Press: 4 sets x 8-10 reps
2. Dumbbell Shoulder Press: 3 sets x 10-12 reps
3. Incline Dumbbell Flyes: 3 sets x 12-15 reps
4. Lateral Raises: 4 sets x 12-15 reps
5. Tricep Rope Pushdowns: 3 sets x 12-15 reps
6. Overhead Tricep Extension: 3 sets x 10-12 reps

Day 2: Pull (Back, Biceps)

1. Barbell Rows: 4 sets x 8-10 reps
2. Lat Pulldowns: 3 sets x 10-12 reps
3. Face Pulls: 3 sets x 12-15 reps
4. Seated Cable Rows: 3 sets x 10-12 reps
5. Barbell or Dumbbell Curl: 3 sets x 10-12 reps
6. Hammer Curls: 3 sets x 12-15 reps

Day 3: Legs (Quads, Hamstrings, Calves)

1. Squats: 4 sets x 8-10 reps
2. Romanian Deadlifts: 3 sets x 10-12 reps
3. Leg Press: 4 sets x 12-15 reps
4. Leg Extensions: 3 sets x 12-15 reps
5. Seated or Standing Calf Raises: 4 sets x 15-20 reps

Day 4: Rest or Active Recovery

Day 5: Push (Chest, Shoulders, Triceps)

Repeat Day 1

Day 6: Pull (Back, Biceps)

Repeat Day 2

Day 7: Legs (Quads, Hamstrings, Calves)

Repeat Day 3

how would you edit this to make it better?

 

[tonyangiano]

@dave833 That’s a lot of volume in my opinion. No need for so much isolation work twice a week. Plus it doesn’t immediately plug you in to progressive overload, deloading, or the idea of running a program on one or more mesocycles then bridging into something more interesting or more or less intense. I’d say use an already made program that takes all the guesswork out of everything I mentioned. For form just constantly research and watch videos for cues. You could do that program and certainly progress but its lack of deeper structure will catch up with you eventually. If you like that PPL there’s similar programs I’ve seen that are premade and have less volume and prompts on progression

 

[h0peful4change]

@dave833

how would you edit this to make it better?

I would delete it and use a well-established program from https://thefitness.wiki

 

[siphosethu]

@h0peful4change While OP's made up routine is "similar", I agree that using the rfitness PPL is probably a better way to start. You can find it for free on the Boostcamp app. I used it, and it helped me reach the end of my newbie gains pretty well. I upped my big lifts quite a bit.

 

[h0peful4change]

@siphosethu I honestly don't know why people keep gravitating towards ChatGPT etc for workout routines.

 

[siphosethu]

@h0peful4change I think it's the novelty of it, and people think access to "all the internet" is great expertise. I would never use chat gpt to write my reports for work (I tried it out for fun and it was pretty bad).

 

[h0peful4change]

@siphosethu Yah, really. I've used it as a jumping off point for a couple of things, but I have to say I was distinctly unimpressed by it.

 

[miscellaneous]

@dave833 Push

Bench- Normal 3x10

Over Head Shoulder Pressl 3x10

Bench Incline 3x10

Dumbell Side Raises 3x10

Dumbell Front Raises 3x10

Rope Pushdowns 3x10

Overhead Tricep Extension 3x10

Shrugs 3x10

dumbell flies 3x10

dumbell bench 3x10

Pull

Dead Lift

Barbell Row 3x10

Lat Pulldown 3x10

Seated Rows 3x10

Face Pull 3x10

Barbell Bicep Curl 3x10

Hammer Curl 3x10-

Curl Bar Curls 3x10

Preacher Curls 3x10

lawnmower pulls3x10

reverse curls 3x10

barbell upright rows 3x10

dumbell deads 3x10

Legs

Barbell Squats 3x10

Standing Calf Raises

Lunges

front squats

inner thigh

outer thigh

Here's my PPL. Urrything is 3x10.

Had to copy it from y google sheet. I have some dead cells so formatting probably is werid.

 

[neysonclark79]

@dave833 This looks very similar to how I train, however with legs I tend to have a hamstring biased day and a quad biased day.

Also I have been training for 14 yrs so this sort of volume really works well for me