#RR to PPL

16 messages · Page 1 of 1 (latest)

naive igloo
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yo, been doing the rr 3x a week. its good, this is how i currently do it:

all 3x5-8, 90s rest between sets:
pull ups + goblet squat
dips + rdls
db rows + push ups

and then i do whatever abs and isolations(hammer curls, tricep extensions) i want, but i feel like this is too much volume for me, i can barely do the abs and isolations i want after

because of this ive been thinking if i can split this into a ppl? something like this

pull:
pull ups, rows, tricep extensions

push:
push ups, dips, hammer curls

legs + abs:
squat, rdls, hanging knee raises, ab wheel rollout

does this make it too little of volume? im willing to workout 6x a week.

idle pivot
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If you want to split i would do either a push/pull with squats on push and RDL on pull, or an upper lower split

naive igloo
#

great idea, thanks!

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also i can do the push pull split 6x a week right?

timid condor
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you should have enough energy to do 1-3 more isolation exercises. Just use a lighter weight

naive igloo
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too exhausting, i cant focus on my isolations

timid condor
#

like are you finishing the RR completely out of breath or something bc thats... not common

#

at least if you're following it as written

arctic scarab
idle pivot
#

If it's the same volume as the RR it's fine

naive igloo
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this is what i came up with

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push day:
push-up + squat
dip + tricep extensions
ab wheel rollout

pull day:
pull-up + rdl
row + hammer curls
hanging knee raises

#

3x5-8 on the compound, 3x8-12 on the isolations