Hey Veeky Forums, please rate this PPL routine.
pull:
4x5 deadlift / rack pull (alternating each pull day)
4x8-10 lat pulldowns
4x8-10 barbell row
4x8-10 seated cable row
4x10-12 ez bar preacher curls
push:
4x4-6 Bench
4x8-10 Incline DB bench
4x8-10 cable flies
4x8-10 The Press™
4x10-12 lateral raises
4x8-10 straight bar pushdown
legs:
4x4-6 squat
4x6-8 romanian DL
4x8-10 leg press
3x8-10 leg extension
3x8-10 leg curl
4x12-15 calf raises
run as : pplpplx
it's push-pull-legs, not pull-push-legs
It doesn't matter which way it's done.
What about rear delts and traps? Some isolation for that?
Apart from that pretty good.
That's a lot of volume man, if you're natty you're gonna have a rough time. One change I'd make, purely out of different priorities, would be to move the shoulder work first on push day. Aesthetically shoulders are more important to me, so that's where I want to have max energy in my workouts.
Would adding in 4 sets of face pulls before the curls on pull day be enough for that?
Yeah I'm natty. I know it's a lot of volume, but it's not undoable in my opinion. If I did 3 sets of all the accessory things instead of 4, do you think that would be better? As for shoulders, I feel I have pretty good shoulder genetics so I don't need to focus on them super hard. Maybe I could move The Press to my 2nd movement, after bench, how does that sound?
>4x5 deadlift
HOW user?!
You can't be doing enough weight if you can do 4 sets, either that or you have excellent recovery
take out deadlift/rack pull from pull day, and add somewhere face pulls for 3 sets somewhere. alternate incline curls with preacher and only do 3 sets for curls. change cable row to 3 sets and put bb rows first before lat pull downs.
put deadlift in legs and alternate it with a variation, which in yours is rdl, so you will be dling heavy one day and doing a varuation on your other leg day. take out leg extensions, and alterate leg press with hip thrusts. also make everything other then your squats and dls+varuation to 3 sets.
do ohp after bench. take out incline db for low cable cross over, take out cable flies, lateral raise to 3 sets, take out pushdown for skullcrushers and alternate it with cgbp.
Oops, it's meant to be 3x5 for deadlifts and 4x5 for rack pulls.
gimme one good reason why I cant do
lat pull downs and dumbell shoulder press EVERY SINGLE FUCKING DAY.
inb4 muscle imbalances. I'm trying to get aesthetic AF