Took your guys' advice and built myself a custom program, feedback welcomed

[wmsgil]

I made a post last week about my physique plateau and a lot of people suggested I build my own program, so I built myself a modified PPL program. It's my first time building a program so I wanted to get some feedback.

Program Details​

• arm is a focus and trained every other day (2 direct arm sessions, 2 indirect), achieved this by swapping biceps/triceps on the upper days so I can train them fresh
• rest day is turned into an active recovery day, or what I call the underdog day, where I train the neglected muscles: abs, forearms, calves, and neck
• yes I'll be in the gym everyday, but I'm okay with that as it's my only time being active, I'm almost always sedentary outside the gym
• Push Legs Pull Underdog, repeat (4 day asynchronous cycle)
• volume is on the lower side, this is to address my high volume tendencies and to experiment with lower volume and a focus on progressive overloading/getting stronger
• double progression on all lifts
• 0 RIR (can be a bit of a grinder but no form breakdown) on the last set, 1 RIR on the rest (there are exceptions like SLDL/RDL which I'll only take to 1 RIR)
• no predetermined deload days, I'll take a week off when I feel fatigued

SS = superset​

For volume, I only counted primary-mover sets​

Push A​

Sets
Rep Range
Exercise

3
6-10, 6-12
Reverse Grip Bench (smith machine) SS Hammer Curl

2
6-10, 6-12
AD/High Incline Press (smith machine) SS Incline Curl

2
6-10
Weighted Dips

2
12-18
Cable Lateral Raise

Volume
Chest
Delts
Bicep

Total: 14
5
4
5

Leg A​

Sets
Rep Range
Exercise

2
6-8
Hack Squat

2
6-8
Stiff Leg Deadlift

2
6-10
Bulgarian Split Squat

2
8-12
Seated Leg Curl

2
12-15
Adductor Machine

Volume
Quads
Hams
Adductor

Total: 10
4
4
2

Pull A​

Sets
Rep Range
Exercise

3
6-10, 8-12
Weighted Pull Up SS EZbar Skull Crusher

2
6-10, 8-12
Single Arm DB Row SS Long Rope Pushdown

2
8-12
DB Pullover

2
10-15
Reverse Pec Deck

Volume
Back
Delts
Tricep

Total: 14
7
2
5

Push B​

Sets
Rep Range
Exercise

3
6-10, 6-12
DB Flat Bench SS Preacher EZbar Curl

2
6-10, 6-12
DB Incline Bench SS Preacher Hammer Curl

2
6-10
Seated DB OHP

2
12-18
Cable Lateral Raise

Volume
Chest
Delts
Bicep

Total: 14
5
4
5

Leg B​

Sets
Rep Range
Exercise

2
6-8
Leg Press

2
6-8
Romanian Deadlift

2
6-8
Hip Thrust

2
8-12
Leg Extension

2
8-12
Lying leg curl

Volume
Quads
Hams
Glutes

Total: 10
4
4
2

Pull B​

Sets
Rep Range
Exercise

3
6-10, 8-12
Weighted Neutral Grip Pull Up SS JM Press (smith machine)

2
6-10, 8-12
Hammer Strength Iso Row SS Overhead Tricep Extension

2
6-10
Trap Bar Shrug

2
10-15
Cable Rear Delt Fly

Volume
Back
Delts
Tricep

Total: 14
7
2
5

Underdog​

Sets
Rep Range
Exercise

2
AMRAP
Hanging Knee Raise

2
8-12
Rotate between Decline Sit Up and Cable Crunch each session

2
8-15
Wrist Curl SS Reverse Wrist Curl

4
up/down 3 times, 8-12
Wrist Roller SS Calf Raises (Leg Press Machine)

4
10-20
Neck Flexion

4
10-20
Neck Extension

Volume
Abs
Forearm
Calves
Neck

Total: 22
4
6
4
8

Total Volume (over 8 days)​

Muscle Group
Volume

Chest
10

Back
14

Delts
12

Tricep
10

Bicep
10

Forearm
12

Quads
8

Hams
8

Glutes
2

Adductor
2

Calves
8

Abs
8

Neck
16

 

[ainigma]

@wmsgil Since you're wanting to focus on arms, one thing I'd also consider is switching to torso/arms/legs instead of push/pull/legs. That's: chest/back, bis/tris/shoulders, legs. I think this split usually gives much better arm development than even arm-emphasized PPL. You definitely don't have to, but if you really want bigger arms, I do think it's worth considering.

Also, personally, I think you'll get better return swapping 1 hammer curl variation to another supinated variation. You do a lot of neutral/pronated work when you factor in compounds (even though those are obviously not fully stimulative), so focusing on your biceps a bit more might give you better returns for arm size. I'd just swap preacher hammers to traditional standing curls and do those before your supinated preacher curls to warm up the elbows for preachers.

On your leg days, consider putting your leg curl variation first to warm everything up. Personal preference thing obviously, but it helps a lot of people.

For glutes, since you're doing so little volume, I'd consider swapping in glute-focused split squats or lunges (really long stride). The crazy stretch under weight on these can make them super stimulative for low volume, unlike hip thrusts which have I'd argue require more sets for comparable effect. I think 2 sets of these will net you great adductor and glute growth compared to 2 sets of hip thrusts.

But overall I think you did a good job with your first program! Nice exercise variety, decent volume, advanced construction with it being 8 days I still would like a dedicated rest day though, just to be safe with your hormone levels. Not everyone is good at detecting that their cortisol is through the roof necessarily lol.

 

[wmsgil]

@ainigma

Since you're wanting to focus on arms, one thing I'd also consider is switching to torso/arms/legs instead of push/pull/legs

I actually ran this before (GVS ravage). I found that on torso days the systematic fatigue is a little too high for my liking. But tbh I had a lot of fatigued built-up when I ran it briefly so maybe I shouldn't dismiss it so quickly. If you ran this split before, what's your experience like?

Also, personally, I think you'll get better return swapping 1 hammer curl variation to another supinated variation

I think this is a good call.

I'll think about the tip on glutes as well, thanks!

 

[ainigma]

@wmsgil I ran torso/arms/legs 6x a week when I first started lifting. My arms ballooned faster than any other body part, but to be fair systemic fatigue from compound lifts on torso day was obviously much lower due to lower weights.

 

[mike230]

@wmsgil I'll give some feedback here:

You need a rest day. Don't burn youself into the sun by never giving your body a break. It will come back to haunt you. You can spend one day a week not at the gym for anything but light cardio.

You shouldn't be supersetting large, heavy, compound movements. Especially since you're taking up more than one machine and bench to do it. Especially with triceps and pullups - your long head is actually used in the movement minorly.

You'd be better off putting a curl in the push day AND the pull day, instead of just doubling up on pullday. Your triceps should either stay in push or be moved to your leg day - you're hitting a push day RIGHT AFTER frying your triceps. That's not a good idea. Biceps are barely used in pull exercises if done correctly (except Chin ups) and they can be done 3-4x a week easily...because they heal fast. Triceps are different because they're used heavily in push exercises, but they should be kept more higher-rep.

Hamstrings only need exercise per session. You don't need RDL then leg curls. Do leg curls one day, and RDL the other. I fell into this trap myself...hamstrings dont' need that much volume. Hipthrusts are kind of suboptimal for glutes...you'd be better with sumo squats or lunges.

I would put more side-delt exercises in Pull days also. Side Delts aren't hit by many compounds and heal incredibly fast. You can work them 3-4x a week easily.

Adductor machine is a bit weird. Leg Press always fries though for me.

Maybe I'm weird - but why can't you do the underdog exercises sprinkled into the other days? Working them once a week is not enough volume.

 

[randomjo97]

@wmsgil I might have missed it but I couldn't find the calf exercises.
Calf raises are important for my own training and I always do them first because they help with my ankle mobility, which improves my squat depth.

Other than that small note I find it a solid program.

 

[wmsgil]

@randomjo97 Appreciate it. It's on the 4th row on the underdog day. I don't have ankle mobility issues so I think I'm good there.

 

[mm1992]

@wmsgil I’d highly suggest Arnold split for arms. Ppl is just not a good set up if arms are your focus.

 

[dawn16]

@mm1992 You can add extra arms to just about any program, especially biceps, they recover so quickly.

 

[mm1992]

@dawn16 Doing biceps after back or triceps after chest is just not as good as doing arms by themselves. Unless you have great arm great arm genetics I’d highly recommend training them on their own day. I’ve lifted for 16 years at this point and have seen over an inch of growth on each arm after switching to this split almost 2 years ago. Everyone is different but definitely worth a try.

 

[wmsgil]

@mm1992 I'm considering it, the only thing was that when I briefly ran Arnold split, I found the chest/back day to be very fatiguing. What are your thoughts on that? I'm thinking of maybe moving some chest exercises to arm day to address that

 

[mm1992]

@wmsgil Definitely wouldn’t do that. I just do an incline press variation, chest fly variation, row variation, and pulldown variation. Shoulders/Arms day is just 2 lateral raise variations, 2 bicep curl variations, 2 tricep extension variations. Look at Geoffrey Verity Schoenfields split. It’s very similar to what I’ve been doing.

 

[wmsgil]

@mm1992 I see, so you only have 2 exercises for chest and back per session? How many sets is that? And no vertical press?

 

[mm1992]

@wmsgil Yes, 3 or 4 sets each depending on if I’m focusing more on chest or back. If you do that 2x a week that’s 12-16 sets which is my sweet spot for most muscle groups as an advanced lifter. Incline and chest flies both hit front delts. Side delts should be your top priority though imo. My shoulders are bigger than ever just doing cable cross body lateral raises, db lateral raises, and machine chest supported lateral raises. This is coming from someone who did OHP twice a week for like 12 years and had disproportionately small delts compared to other muscle groups.

 

[dawn16]

@wmsgil Not terrible but not great. Needs some calves. I also hate the way you’re hitting arms. Do triceps at the end of push day and biceps at the end of pull day. Not a fan of 3 press movements on your second push day. Also, not a fan of reverse grip bench for bodybuilding.

 

[wmsgil]

@dawn16

Needs some calves.

I do have calves, are you saying I need more?

Do triceps at the end of push day and biceps at the end of pull day

By doing this arm is heavily neglected and treated as an after-thought, which my program attempts to correct. Do you have any sound reasoning for what you're suggesting this or is it just because it's how PPL is "supposed to be"?

Not a fan of 3 press movements on your second push day

Anything wrong with DB flat/incline press and DB OHP?

Also, not a fan of reverse grip bench for bodybuilding.

I can see why, it's a new exercise for me and I just thought I'd try it out.

 

[dawn16]

@wmsgil I see the calves now. I’d hit them twice a week. Your total shows 8 sets a week, but I’m not seeing more than 4 in the actual plan.

Too many people worry too much about arms being an afterthought. It’s usually beginners who need to grow all over. Your arms get lots of work from your compounds. You don’t need to hit them separately at the beginning of a training session unless you’ve been training for a while and legitimately have underdeveloped arms.

I think two presses a session is plenty unless maybe you’re doing a bro split.

Rev grip bench is a fun movement, but there’s better movements for chest hypertrophy.

 

[wmsgil]

@dawn16

Your total shows 8 sets a week, but I’m not seeing more than 4 in the actual plan.

The split is run as Push Legs Pull Underdog, repeat. So there are 2 Underdog days every 8 days, there are 4 sets for calves on each Underdog day, so that's 8 sets over 8 days.

Your arms get lots of work from your compounds.

I don't agree with this (at least for myself), I did compounds for over a year while having arms as an after-thought and my arm had no growth.

You don’t need to hit them separately at the beginning of a training session unless you’ve been training for a while and legitimately have underdeveloped arms.

I've been training for 4 years now and I do think my arms are underdeveloped, you could check my physique in my previous post.

I think two presses a session is plenty unless maybe you’re doing a bro split.

In that case would you up volume? If I get rid of a chest exercise that'd bring my 8-day chest volume to 6 sets only.

 

[dawn16]

@wmsgil For chest, you could add a set here or there. Or replace a press with a flye. Depending on how you’re doing dips, they can be a chest movement. If you do 2 presses for 3 sets each Day 1, and 1 press for 3 sets day 2, that’s 9 sets before you even get to dips. Add a flye in place of one of the chest presses on day 2 and you’ve got 12 before counting dips.

Your physique looks great, but I do see your point re arms. It’s not glaring though. Perhaps a separate arm day over the 8 days would be an idea? Or more sets total.

 

[leena2016]

@wmsgil The only problem here is that you're asking for our permission to do this. You've obviously thought about this quite hard, why not just give it a go?