Thoughts on this PPL

[charmkrissy]

Push A (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 3x5
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x5
Incline Barbell Bench Press: 3x5
Dumbbell Side Lateral Raise: 4x10-12
Rope Pushdowns (circuit machine): 4x10-12
Flys 3 x 12-15
Dips 3 sets bodyweight x 12
Overhead Dumbbell Extension or similar triceps exercise: 4x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull A (Back/Biceps):
Deadlifts 3x5
Barbell Rows: 3x5
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 4x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 4x8-10
Face-pulls: 3x-10-12
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12

Legs A (Quad/Ham/Calves):

Barbell Squats: 4x5-6
Leg Press (optional if already doing above squats): 4x8-10
Leg Extensions (circuit machine): 4x10-12
Hamstring Curls (circuit machine): 4x10-12
Standing Calf Raises (circuit machine): 5x10-12

Push B (Chest/Triceps/Shoulders):

Flat Barbell Bench Press: 15,12,10,8
Seated (or Standing) Barbell Shoulder/Overhead Press: 10,10,8,8
Incline Barbell Bench Press: 15,12,10,8
Dumbbell Side Lateral Raise: 2 x 12-15
Cable Side Raise 1 x 20
Flys 3 x 12-15
Dips 3 sets bodyweight x 12
DB SkullCrush: 4x10-12
Overhead Dumbbell Extension or similar triceps exercise: 4x10-12
Shrugs(circuit machine or dumbbells): 3x10-12

Pull B (Back/Biceps):
Deadlifts (10,10,8)
Barbell Rows: 3x12
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 4x10-15
Seated Rows (circuit machine) - optional if already doing barbell rows: 4x15-20
Face-pulls: 3x-15-20
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 4x10-12
Dropset on all last set of machine/isolation work.

Legs B (Quad/Ham/Calves):

Barbell Squats (15,12,10,10)
Leg Press (optional if already doing above squats): 20,15,10
Leg Extensions (circuit machine): 3x15-20
Hamstring Curls (circuit machine): 3x15-20
Standing Calf Raises (circuit machine): 4x15-20

Mix of high/low rep, let us know any advice

 

[pondsbb]

@charmkrissy I don't like how legalistic this sub is getting on posts. It seems to be hurting the traffic (just a bit of constructive help).

Anyhow, this looks like a good advanced routine, though I would stagger the heavy work a bit more. Also, I would advise avoiding having pull and leg day side by side as much as possible. So if you are at an advanced level, go Pull A, Push B, Legs A, Pull B, Push A, Legs B.

 

[samamph]

@pondsbb I like the Pull Push Legs split, too. And I only conventional deadlift once/week, so I hit it on the first Pull Day, the second Pull Day after Legs starts with heavy rows, followed by pullups and snatch grip deadlifts, etc

 

[charmkrissy]

@samamph Tempted to do deadlifts just once a week as mentioned going heavy, only thing I find with PPL are my arms and shoulders lag. Will see how I get on this time,

 

[icandoallthings1]

@pondsbb Just curious, why do you suggest not having pull and legs back to back?

 

[pondsbb]

@icandoallthings1 Deadlifts or even SLDL are doing to do a number on your hams, which you need for your squats no matter the variation you will be using. You'll find yourself having a better quad dominant workout with fresher hamstrings. I don't mind the Pull B after the Legs A in your case because in the B workout we would just be doing SLDL's or a hip hinge movement (nothing too taxing).

 

[charmkrissy]

@pondsbb Thanks I'll take this on board

 

[trumpeter2]

@charmkrissy I think shrugs are best on the smith machine or cable pull

Dumbbell Side Lateral Raise is definitely worse than doing them with a cable machine. The weight vector points to the floor and at the start the force needed to get it up is reduced.

Rep range 15-20

Do you want to train strength endurance if not go lower 12 is enough.

 

[charmkrissy]

@trumpeter2 Just trying to include hypertrophy so one day is heavier than the other,