Been lifting for 3 years now and have made a lot of gains over the years. I have always done 4/5 day splits and never done a PPL routine. Starting to grow tired of the splits I want to switch to a PPL, just looking for a good starting point from someone or if you have good examples of ones you've used before. My only condition is, I'd like to have Deadlifts on back day. Other than that I'm pretty open to anything.
What does PPL stand for?
Push Pull Legs
260's by May
Lol that's a pretty entertaining GIF Mark. Obviously, yes I could of done that and I did, but it's nice seeing what people on these forums have to say. I tend to trust stuff I read here more often than other places. I did like the first link on the google search though.
I will be starting this next week going for 2x per week PPL Rest PPL. I might put a little 5/3/1 twist on it though for the compound lifts.... Do you think it will greatly hinder my recovery (CNS and Physical) to train 5/3/1 the first half of the week and 2nd half being more of a Hypertrophy 3-4 sets hitting 6-10 reps moderate weight. Obviously everyone is different, recovers different, yada yada I just want a general opinion on this. It would look like this kinda.
monday - pull 5/3/1
Tuesday - push 5/3/1
wed - legs 5/3/1,
thursday - rest
friday - pull - 4x6-10
saturday - push 4x6-10
sunday - legs 4x6-10
Flat Barbell Bench Press
Seated (or Standing) Barbell Shoulder/Overhead Press: 3x8
Incline Barbell Bench Press: 3x10
Dumbbell Side Lateral Raise: 3x10-12
Rope Pushdowns (circuit machine): 3x10-12
Overhead Dumbbell Extension or similar triceps exercise: 3x10-12
Shrugs(circuit machine or dumbbells): 3x10-12
Barbell Rows: 3x6-8
Lat Pulldowns with (Long Bar or V-bar) (circuit machine): 3x8-10
Seated Rows (circuit machine) - optional if already doing barbell rows: 3x8-10
Barbell Bicep Curls (Alternate between close and normal grip): 4x-10-12
Choice of one other bicep exercise (typically Hammer Curls): 3x10-12
Leg Press (optional if already doing above squats): 3x8-10
Leg Extensions (circuit machine): 3x10-12
Hamstring Curls (circuit machine): 3x10-12
Standing Calf Raises (circuit machine): 5x10-12
2 high volume leg days and deadlifts might be a lot for recovery.
The overall frame might work just depends if you can tolerate the volume.
I tried doing a six day a week routine and since I was hitting it hard it wrecked my nervous system. I never realized what that was like until I tried six days a week, I would work into it first to see how your body reacts.
Deadlift - 475, Front Squat - 320, Back Squat - 405
Thanks for the replies guys! I'm gonna hit the ground running on the 5/3/1 portion and slowly work into how much work I put into the second half of the week. Maybe just start light the second half of the week and work on form and explosiveness.
Ok, so be clear, how many days per week do you wish to train?
You want to split each into a separate training day, correct?
Basically looks like this the rep/set scheme is solely for the compound movement. Assistance for those days is higher reps less sets.
monday - pull 5/3/1 deadlift
Tuesday - push 5/3/1 bench
wed - legs 5/3/1, squat
thursday - rest
friday - pull - 4x6-10 deadlift working on form/explosiveness
saturday - push 4x6-10 bench working on form/explosiveness
sunday - legs 4x6-10 squat working on form/explosiveness
Last edited by langadang; 01-10-2014 at 07:47 AM.