#PPL Split

55 messages · Page 1 of 1 (latest)

hard shell
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Summer 24 PPL + 5x5

Day 1 Push:

  • 5x5 Bench press @80% of TM, last set AMRAP
  • 5x10 OHP @60% of TM
  • DB Incline Bench 4x10-12, last set to failure
  • Dip Machine 4x10-12 last set to failure
  • Lateral Raises 4x10-12, last set to failure
    Day 2 Pull:
  • 5x5 Rows @80% of TM, last set AMRAP
  • 5x10 Pull ups @60% of TM
  • Chest Supported Rows 3x10, last set to failure
  • Bicep Curls: 3x8-10, last set to failure
  • Hammer Curls: 3x8-12, last set to failure
  • Cross body cable flies: 3x8-10, last set to failure
    Day 3 Legs:
  • 3x5 Squats @80% of TM, last set AMRAP
  • 5x10 RDL @60% of TM
  • Leg press 4x10
  • Hamstring Curls: 3x8-10, last set to failure
  • Leg Extension: 3x8-10, last set to failure
    Day 4:
  • Rest
    Day 5 Push:
  • 5x5 OHP press @80% of TM, last set AMRAP
  • 5x10 Incline Smith Bench @60% of TM
  • DB Incline Bench 4x10-12, last set to failure
  • Dip Machine 4x10-12, last set to failure
  • Lateral Raises 4x10-12, last set to failure
    Day 6 Pull:
  • 5x5 Pull Ups @80% of TM, last set AMRAP
  • 5x10 Rows @60% of TM
  • Chest Supported Rows 3x10, last set to failure
  • Bicep Curls: 3x8-10, last set to failure
  • Hammer Curls: 3x8-12, last set to failure
  • Cross body cable flies: 3x8-10, last set to failure
    Day 7 Legs:
  • 3x5 Deadlift @80% of TM, last set AMRAP
  • 5x10 Pendulum/Hack Squat @60% of TM
  • Leg Press 4x10
  • Leg Extension: 3x8-10, last set to failure
  • Hamstring Curls: 3x8-10, last set to failure
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@devout breach

devout breach
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Way too much volume

On your push days I'd keep the first 2 exercises only (total 20 sets for pushing). Drop the dip machine and incline db bench

You can keep the lateral raises and even add a Tricep extension of your choice

Similar advice for your pulling days. Keep the rows and pull-ups and drop the chest supported rows

Keeping both types of curls is fine.

Similar for legs
I'd do one day 5x5SQ/5x10RDL/3x15Leg extension
The other day I'd do 3x5DL/5x10 Squat or hack squat/3x15 hamstring curls

hard shell
hard shell
devout breach
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That volume would be too much. You'd be spinning your wheels with junk volume and building fatigue

hard shell
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but like it's hard to trust

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what if you are wrong and it lessens my gains

devout breach
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Well. Just ask the stronger people here what they do and see for yourself

hard shell
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you seem to know what you are doing

devout breach
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I'm not the strongest

hard shell
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but like less = more doesnt make sense

devout breach
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I do pull-up 60+kg at 76kg

hard shell
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if i remove those exercises

devout breach
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And I do like 6-8 sets of pull-ups per week

Plus 9 sets of rows

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That's my pulling for the week

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Spread over 3 workouts

hard shell
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does that mean i go harder than on the incline bench?

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but you are older i assume right

devout breach
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20 weekly sets tops sometimes

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I'm 27

hard shell
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im <18 so cant my body take more damage

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so maybe less isnt more?

devout breach
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Sure. You recover faster

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But

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Not a reason to do a dumb amount of volume

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Means that the sub 20 sets are recovered form sooner

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And you'll add weight easier

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And progress faster

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.q 6535

daring plazaBOT
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[#6535] "I will say I'm glad I don't cook for P diddy" - @flat gale (03 Apr 2024 @ 09:22:35 PM UTC)

devout breach
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Damn

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Not that quote

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.q 6353

daring plazaBOT
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No quote found. Wow, chat more, losers.

hard shell
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and i can go harder on the 5x5 and 5x10

devout breach
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.q 6329

daring plazaBOT
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[#6329] "Don't let these people who've trained for a decade or more derail you from your plan. After all, you've been at it for a whole half year and know better.
Do your thing king. We'll be here when you get hurt to answer other questions" - @devout breach (01 Sep 2023 @ 09:35:37 PM UTC)

devout breach
hard shell
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but then this workout will take less than an hour

devout breach
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Rpe 9 is my suggestion

You can go near failure on the very last set

hard shell
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how long should i be resting

devout breach
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3 mins
5 mins if the sets are hard

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Enough for you to successfully complete them

hard shell
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i already go near failure on the 5x5 and 5x10

hard shell
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@devout breach

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i did the chest day as you said, no DB incline and dips with just lateral raises and tricep push downs and i’m sore today since i was able to up the weight on the 5x10

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how do i know i didn’t miss out on gains if i did the incline and dips?

devout breach
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You've asked this before

hard shell
devout breach
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If you can add weight or reps or sets

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If you're doing more weight next time, you're progressing