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Comments on this PPLPPL variation? (85kreps for input)
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09-03-2022, 11:33 AM
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#1
- steeler505
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- steeler505
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Comments on this PPLPPL variation? (85kreps for input)
Push:
Morning: Squats (5x5)
Evening:
Bench Flat
DB Bench 15 degree
Incline Bench
Dips (chest)
Flies
Close grip Bench
Weighted Dips
EZ Skull Crushers Superset EZ CG Bench
CG Pushups to failure
Pull: Back Bi
BO BB Row
Weighted Pull-ups
OA DB Rows
Lat pulldown
Upside down rows
Shrugs
Reverse grip curls
Hammer curls
BB curls
Alt DB curls
Legs shoulder:
Squat
Standing OHP
Seated OHP
Arnold Press
Flies
Hip Thrusts
Stiff-legged DL
Back extensions
Second PPL of the week will we similar but slightly different exercises and rep ranges.
Working shoulder on push always made me feel weak on benching, so want to split them
Morning: Squats (5x5)
Evening:
Bench Flat
DB Bench 15 degree
Incline Bench
Dips (chest)
Flies
Close grip Bench
Weighted Dips
EZ Skull Crushers Superset EZ CG Bench
CG Pushups to failure
Pull: Back Bi
BO BB Row
Weighted Pull-ups
OA DB Rows
Lat pulldown
Upside down rows
Shrugs
Reverse grip curls
Hammer curls
BB curls
Alt DB curls
Legs shoulder:
Squat
Standing OHP
Seated OHP
Arnold Press
Flies
Hip Thrusts
Stiff-legged DL
Back extensions
Second PPL of the week will we similar but slightly different exercises and rep ranges.
Working shoulder on push always made me feel weak on benching, so want to split them
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09-03-2022, 11:46 AM
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#2
- Duckliver
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- Duckliver
- Offal
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I agree but I just alternate a chest compound barbell bench focused day, and lighter time under tension focused shoulders push day with a heavy ohp shoulder focused day and more dumbbell / dip / fly / static hold chest exercises
09-03-2022, 11:50 AM
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#3
09-03-2022, 11:57 AM
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#4
- guest89
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- guest89
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Its too many exercises/too much volume. If you have free time to just eat/sleep/train and are on anabolics it may work short term. But if not its not going to be sustainable long term. What percent are you going to increase your weight each session and/or how many reps are you going to increase on what sets?
In my experience if you want to train with more frequency (like PPLPPL) you've gotta cut the volume way down. Focus on a compound movement then an assistant movement for main muscle groups then just 4-5 sets on assistance muscle groups.
5-6 exercises max per workout. 12-14 sets max total per week for each muscle group.
For example your push days would look something like this:
-Incline bench press 4-5 sets
-Fly movement 2-3 sets
-Lateral raise 2-3 sets
-Rear/front delt work 2-3 sets
-Tricep work 4-5 sets.
Push day 2.
-Bench press 5 sets
-Secondary chest movement 2-3 sets.
-Overhead press 5 sets.
-Tricep work 5 sets.
If you want to train with as many exercises/sets in a day like you've listed, you need to do a bro-split. IE targeting each muscle once per week training 5-6 days per week.
In my experience if you want to train with more frequency (like PPLPPL) you've gotta cut the volume way down. Focus on a compound movement then an assistant movement for main muscle groups then just 4-5 sets on assistance muscle groups.
5-6 exercises max per workout. 12-14 sets max total per week for each muscle group.
For example your push days would look something like this:
-Incline bench press 4-5 sets
-Fly movement 2-3 sets
-Lateral raise 2-3 sets
-Rear/front delt work 2-3 sets
-Tricep work 4-5 sets.
Push day 2.
-Bench press 5 sets
-Secondary chest movement 2-3 sets.
-Overhead press 5 sets.
-Tricep work 5 sets.
If you want to train with as many exercises/sets in a day like you've listed, you need to do a bro-split. IE targeting each muscle once per week training 5-6 days per week.
09-03-2022, 12:04 PM
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#5
- steeler505
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- steeler505
- 🇷🇺🇷🇺🇷🇺
- Join Date: Nov 2016
- Location: Denmark
- Posts: 22,068
- Rep Power: 156449
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Originally Posted By guest89⏩
On spread, good points. Gonna remove and rearrange some chitIts too many exercises/too much volume. If you have free time to just eat/sleep/train and are on anabolics it may work short term. But if not its not going to be sustainable long term. What percent are you going to increase your weight each session and/or how many reps are you going to increase on what sets?
If you're going to go higher frequency (IE everything 2x per week). You should cut the volume down. 5-6 exercises max per workout. 12-14 sets max total per week for each muscle group.
In my experience if you want to train with more frequency (like PPLPPL) you've gotta cut the volume way down. Focus on a compound movement then an assistant movement for main muscle groups then just 4-5 sets on assistance muscle groups.
For example your push days would look something like this:
-Incline bench press 4-5 sets
-Fly movement 2-3 sets
-Lateral raise 2-3 sets
-Rear/front delt work 2-3 sets
-Tricep work 4-5 sets.
Push day 2.
-Bench press 5 sets
-Secondary chest movement 2-3 sets.
-Overhead press 5 sets.
-Tricep work 5 sets.
If you want to train with as many exercises/sets in a day like you've listed, you need to do a bro-split. IE targeting each muscle once per week training 5-6 days per week.
If you're going to go higher frequency (IE everything 2x per week). You should cut the volume down. 5-6 exercises max per workout. 12-14 sets max total per week for each muscle group.
In my experience if you want to train with more frequency (like PPLPPL) you've gotta cut the volume way down. Focus on a compound movement then an assistant movement for main muscle groups then just 4-5 sets on assistance muscle groups.
For example your push days would look something like this:
-Incline bench press 4-5 sets
-Fly movement 2-3 sets
-Lateral raise 2-3 sets
-Rear/front delt work 2-3 sets
-Tricep work 4-5 sets.
Push day 2.
-Bench press 5 sets
-Secondary chest movement 2-3 sets.
-Overhead press 5 sets.
-Tricep work 5 sets.
If you want to train with as many exercises/sets in a day like you've listed, you need to do a bro-split. IE targeting each muscle once per week training 5-6 days per week.
**Misc. Pureblood Crew**
**No Hymen No Diamond Crew**
**Russia/anti-degen Crew**
**Her anus tint tells you everything you need to about her Crew**
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