Please rate my 3 day PPL workout split

[lewisnutting]

I have been doing a 6 day PPL split for almost 6 months now.

I want to start running marathons this year, so I decided to switch to a 3 day PPL split, and do running on the other 3 days

I don't know how much volume should I have for a 3 day split, but I have made a sample routine.

Please help me modify my routine, thanks in advance.

Monday (Push)

• Flat bench press
• Decline bench press
• Standing overhead press
• Chest dips
• Lateral raises
• SkullCrushers
• Rope pushdown
• V var pushdown
• Push ups :- For Warmup

Tuesday (Running)

Wednesday (Pull)

• Deadlift
• Pull Ups
• T-Bar row
• One arm row
• Wide-grip pulldown
• Biceps Curl
• Preacher curl
• Hammer curl

Thursday (Running)

Friday (Legs)

• Squats
• Lunges with dumbbell
• Leg Press
• Leg Extension
• Leg Curls
• Standing Calf raises
• Seated calf raises

Saturday (Running)

Sunday (Rest Day)

 

[hope19]

@lewisnutting If you are to use 3 day program, then I would use a full body workout instead of the one you detail. Try the one below: Chop and change the sets, reps, exercises etc... to suit your needs, energy levels etc... but you get the picture

2 - 5 minutes rest in between sets

Day 1

Warm up with rowing or walking for a 5 minutes

5 sets of 8-10 reps of squats

5 sets of 8-10 reps of deadlifts

5 sets of 8-10 reps of barbell overhead shoulder press

5 sets of 8-10 reps of flat bench press (barbell or dumbbells)

5 sets of 8-10 reps of bent over rows

3 sets of 8-10 reps of curls (barbell or dumbbells) superset with 3 sets of 8-10 reps of triceps pushdowns

Quick HIIT : 8 X 30 seconds kettlebell swings 20 seconds rest

Day 2

Warm up with rowing or walking for a 5 minutes

5 sets of 8-10 reps of deadlifts

5 sets of 8-10 reps of dumbbell lunges (forward and reverse)

5 sets of 8-10 reps of flat dumbbell flys

2 sets of 8-10 reps of dumbbell side lateral raises

2 sets of 8-10 reps of dumbbell front lateral raises

5 sets of 8-10 reps of Lats pulldowns

3 sets of 8-10 reps of curls (barbell or dumbbells) superset with 3 sets of 8-10 reps of triceps pushdowns

Quick HIIT : 8 X 10 Burpees 20 -30 seconds rest

Day 3

Warm up with rowing or walking for a 5 minutes

5 sets of 8-10 reps of deadlifts

5 sets of 8-10 reps of Leg press machine

5 sets of 8-10 reps of incline bench press (barbell or dumbbells)

5 sets of 8-10 reps of barbell overhead shoulder press

5 sets of 8-10 reps of single arm dumbbell rows

3 sets of 8-10 reps of curls (barbell or dumbbells) superset with 3 sets of 8-10 reps of triceps pushdowns

Quick HIIT: 8 X 30 second planks 20-30 seconds rest

 

[jameyl]

@hope19 you want this man to do 40-50 reps of squats followed by 40-50 reps of deadlifts on the same day?? absurd

 

[hope19]

@jameyl Not absurd, as that a routine i use. As a rugby play, my fitness is high; and as the OP wants to run marathons, his fitness is most likely to be good. Also if you read my comments again, i tell him to adjust the sets, reps, etc accordingly to his energy levels. This routine has worked well for me, and it was to give him an example template to use as a full body workout. Maybe you are not fit enough to do it.

 

[jameyl]

@hope19 i agreed with you up until you threw that last comment in there, shame. for someone running marathons, to do 40-50 reps of deadlift & squat in the same day to then go and run the following day is absurd regardless of your fitness level, the legs need to recover after that, running the next day is completely catabolic. It may work for you because you aren’t running X amount of miles the following day. Over-training is a real thing

 

[lewisnutting]

@hope19 Thank you I will try this

 

[dawn16]

@lewisnutting You can try and see how your body adapts. However your workout routine should be put together in a way where it will help you achieve your goals. It is goals that determine the workout structure. All the best