karollynn47
New member
Hi all,
Not sure if this is the right place, but I'm an intermediate lifter but have been inconsistent during COVID. I'm looking to do a hypertrophy focused, cut/body recomposition program. Here's the 6-day PPL program I have now that's based on the equipment available at my gym:
Monday (push)
--Barbell Bench (3x4-6)
--High, Medium, Low cable fly (1x10-12 each)
--Seated Barbell Overhead Press (3x10-12)
--Standing Cable Tricep Pushdown w/ rope (3x15)
--Ab machine, targeting core abs (3x15)
Tuesday (pull)
--Overhand Grip Plate Loaded Lat Pulldown (3x10-12)
--TBar Row (3x10)
--Cable Face Pull (3x12)
--Incline Dumbbell Curl (3x12)
--Decline Russian Twist w/ Weights, for obliques (3x10)
Wednesday (Legs, quad/glute focus)
--Abduction/Adduction superset warm-up (3x15)
--Barbell Back Squat, light warm-up (2x10)
--Hack Squat (3x10)
--Pendulum Squat (3x10)
--Seated Calf Raise Machine (3x12-15)
--Back Extension with weights (3x10-12)
--Standing Glute Kickback Machine (3x-10-12)
--Leg Extension (3x10-12)
Thursday (Push)
--Incline Barbell Bench Press (3x5-7)
--Machine Supported Dips (3x10)
--Plate Loaded Machine Overhead Press (3x10)
--Standing Cable Overhead Tricep Extension (3x10)
--Hanging Leg Raise (3x10 + hold until failure on last set)
Friday (Pull)
--Machine Supported Pull Ups, mixed grip (3x8-10)
--Chest Supported High Row (3x8-10)
--Single Arm Cable Lateral Raise (3x10-12)
--Seated Cable Curl (3x10-12)
--Standing Cable Torso Rotations, obliques (3x10-12)
Saturday (Legs, Hamstring/glutes focus)
--Abduction/Adduction superset warm-up (3x15) (I have a bad hip flexor, so I try to do more)
--Leg Press Machine warm-up (2x12)
----Calf Raise superset w/ leg press (2x20)
--Barbell Good Morning (3x10)
--Dumbbell Walking Jump Lunges (3x10-12)
--Hip Thrust Machine (3x8-10)
--Back Extension with weights (3x12)
--Seated Leg Curl Machine (3x10-12)
Sunday
--Light cardio, elliptical or incline walk. Stretching
Questions:
1) If I'm cutting, should I add more cardio? I work from home, so getting steps is more of a challenge daily.
2) Should I add more to shoulder and trap exercises? I tried splitting up shoulders and deltoids, but I'm not sure if I have sufficient reps for them.
3) Do I need to do more core exercises? I read conflicting info on the amount of ab workouts needed ranging from a few specific core routines a week to none at all. I tried to do only one core exercise a day as a middle ground.
4) Should I add wrist exercises like farmer carries on Sunday? Or do the other workouts suffice in that area?
Notes:
A) I was lifting regularly since 2018ish. Since the pandemic in 2020, I haven't stayed consistent due to a new job and travel. I'm starting a WFH position now so hopefully I can stay on track much easier rather than trying to accommodate with limited hotel gyms
B) I've been testing some of this workout here and there (see travel above), and I've generally felt good, tough leg days took a while to recover. I definitely feel it in my legs and chest, but less so in shoulders and back, but I'm not sure if that's normal
C) Push/Pull workouts take me about an hour, including any wait times. Leg days take about 1.25-1.5 hours simply because they're exhausting. Sometimes I skip the last leg extension/curl depending on energy. I don't want to spend more than that daily unless I'm incorporating cardio.
D) Diet will get on track too. I'm currently about 5'5 177. Looking to get to about 140ish to get back to about 7-8% body fat. I'll be eating about 1400 cals/day (metabolic rate is roughly 1900 or so) and getting 150g protein a day
Thank you! All feedback is welcome.
Not sure if this is the right place, but I'm an intermediate lifter but have been inconsistent during COVID. I'm looking to do a hypertrophy focused, cut/body recomposition program. Here's the 6-day PPL program I have now that's based on the equipment available at my gym:
Monday (push)
--Barbell Bench (3x4-6)
--High, Medium, Low cable fly (1x10-12 each)
--Seated Barbell Overhead Press (3x10-12)
--Standing Cable Tricep Pushdown w/ rope (3x15)
--Ab machine, targeting core abs (3x15)
Tuesday (pull)
--Overhand Grip Plate Loaded Lat Pulldown (3x10-12)
--TBar Row (3x10)
--Cable Face Pull (3x12)
--Incline Dumbbell Curl (3x12)
--Decline Russian Twist w/ Weights, for obliques (3x10)
Wednesday (Legs, quad/glute focus)
--Abduction/Adduction superset warm-up (3x15)
--Barbell Back Squat, light warm-up (2x10)
--Hack Squat (3x10)
--Pendulum Squat (3x10)
--Seated Calf Raise Machine (3x12-15)
--Back Extension with weights (3x10-12)
--Standing Glute Kickback Machine (3x-10-12)
--Leg Extension (3x10-12)
Thursday (Push)
--Incline Barbell Bench Press (3x5-7)
--Machine Supported Dips (3x10)
--Plate Loaded Machine Overhead Press (3x10)
--Standing Cable Overhead Tricep Extension (3x10)
--Hanging Leg Raise (3x10 + hold until failure on last set)
Friday (Pull)
--Machine Supported Pull Ups, mixed grip (3x8-10)
--Chest Supported High Row (3x8-10)
--Single Arm Cable Lateral Raise (3x10-12)
--Seated Cable Curl (3x10-12)
--Standing Cable Torso Rotations, obliques (3x10-12)
Saturday (Legs, Hamstring/glutes focus)
--Abduction/Adduction superset warm-up (3x15) (I have a bad hip flexor, so I try to do more)
--Leg Press Machine warm-up (2x12)
----Calf Raise superset w/ leg press (2x20)
--Barbell Good Morning (3x10)
--Dumbbell Walking Jump Lunges (3x10-12)
--Hip Thrust Machine (3x8-10)
--Back Extension with weights (3x12)
--Seated Leg Curl Machine (3x10-12)
Sunday
--Light cardio, elliptical or incline walk. Stretching
Questions:
1) If I'm cutting, should I add more cardio? I work from home, so getting steps is more of a challenge daily.
2) Should I add more to shoulder and trap exercises? I tried splitting up shoulders and deltoids, but I'm not sure if I have sufficient reps for them.
3) Do I need to do more core exercises? I read conflicting info on the amount of ab workouts needed ranging from a few specific core routines a week to none at all. I tried to do only one core exercise a day as a middle ground.
4) Should I add wrist exercises like farmer carries on Sunday? Or do the other workouts suffice in that area?
Notes:
A) I was lifting regularly since 2018ish. Since the pandemic in 2020, I haven't stayed consistent due to a new job and travel. I'm starting a WFH position now so hopefully I can stay on track much easier rather than trying to accommodate with limited hotel gyms
B) I've been testing some of this workout here and there (see travel above), and I've generally felt good, tough leg days took a while to recover. I definitely feel it in my legs and chest, but less so in shoulders and back, but I'm not sure if that's normal
C) Push/Pull workouts take me about an hour, including any wait times. Leg days take about 1.25-1.5 hours simply because they're exhausting. Sometimes I skip the last leg extension/curl depending on energy. I don't want to spend more than that daily unless I'm incorporating cardio.
D) Diet will get on track too. I'm currently about 5'5 177. Looking to get to about 140ish to get back to about 7-8% body fat. I'll be eating about 1400 cals/day (metabolic rate is roughly 1900 or so) and getting 150g protein a day
Thank you! All feedback is welcome.