lewisnutting
New member
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)
Wednesday (Pull)
Friday (Legs)
Sunday (Rest Day)
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
Wednesday (Pull)
- Deadlift
- Pull Ups
- T-Bar row
- One arm row
- Wide-grip pulldown
- Biceps Curl
- Preacher curl
- Hammer curl
Friday (Legs)
- Squats
- Lunges with dumbbell
- Leg Press
- Leg Extension
- Leg Curls
- Standing Calf raises
- Seated calf raises
Sunday (Rest Day)