PPL 6x a week

[neat jacinth]

A user called BlueShingles recommended me a PPL routine made by Marcelo, I tweaked some exercises for more ring work, tried to focus the 2 first days of push / pull as hypertrophy dominant and the last 2 push / pull as strenght dominant.
I have access to dumbells, a barbell (but no big plates), bands and rings, but no proper bench nor squat rack.
I'm not trying to work any calisthenics skill, just put on some mass and strenght, the leg work I do is for cycling and running. I usually do reverse nordics but I'm coming back from an ankle sprain so I can't really do it so I replaced with Bulgarian Split Squat.
I'm usually doing an Upper/lower/upper split but I'm going on vacation soon and I wanted to do a bit more volume during this time, and use this routine sporadically when I have more free time in the future.
Since I'm on a different split I'm not too sure about the sets, reps, weight

DAY 1 PULL on MONDAY

• Ring Chin Up 4x7
• Single arm band horizontal pull 3x8-12
• Single arm DB row 3x12 15Kg
• Ring Facepull 3x8-10
• Ring bicep curl 4x10

DAY 2 PUSH on TUESDAY

• RTO Archer Push UP 4x10 2Kg
• DB OHP 4x8-12 (i don't know for the weight)
• Lat raise 3x12-15 (I don't know for the weight)
• Band chest fly 3x8
• Band Tricep pushdown 4x12

DAY 3 LEG on WEDNESDAY

• Weighted pistol squat 4Kg SUPERSET Single Leg RDL 14Kg 3x10
• DB Split Squat 2x14Kg SUPERSET Band hamstring curl 3x10

DAY 4 PULL on THURSDAY

• Weighted ring pull up 4x4 5Kg
• Band lat pulldown 3x6
• Ring facepull 3x8-10
• Weighted ring row 3x6-8 6Kg
• Pelican Curls 4x6

DAY 5 PUSH on FRIDAY

• Weighted ring dip 4x4 4Kg
• Pike push up or ring pike 4x6
• Lat raise 3x6 (I don't know for weight)
• Inclined DB press 3x6 (I don't know for weight)
• Weighted ring triceps extension 4x6 4Kg

DAY 6 LEG on SATURDAY

• Nordic curl SUPERSET DB Bulgarian split squat 2x14Kg 3x6-8
• Band hip flexor pull (cyclist thing) 4x10
• Leg raise (because I have no dedicated ab exercises) 4x10

[olive forum]

Looks ok. I'd perhaps tweak a few preferences, like not do rows AFTER Facepulls, but overall it's fine

Also. Not to be rude. But what are rto Archer push-ups for you?

Because based on the weights you're using you can't do a rto Archer push-up 🤔 let alone sets of 10 with added weight

I wouldn't do lat raises for 6. Do them 8-12 or even higher

I'd do less super sets on leg day if you have the time. To allow for more intensity

[neat jacinth]

Hi, thanks for your answer.

Well for me these ring push up are like regular archers but I take the time at the end of each rep to turn the rings inward, hence the RTO. I usually do regular RTO at home but can't do archers because I don't have enough width where my pull up bar is placed, 5 sets of 8 to 10 with 5kg. I haven't done archers in a long time so I don't really remember how difficult they are that's why I low balled the reps and weight for now.

Ok for lat raises.

For legs, I don't feel like I could lift much more by not doing supersets, I like the slight cardio the supersets give too, I kinda feel exhausted at the end anyway. But worth a try yeah I've done this routine specifically because I have more free time.

Thanks again 🙂

@olive forum does the separation in hypertrhophy and strenght workout make sense ?

[olive forum]

Sure. It's basically daily undulating periodization where you focus more on heavier weights on day and higher volume the other