Setting up PPL
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You are currently reading a thread in /fit/ - Fitness
Hey /fit/
Been doing PPLxPPLx and PPLPPLx splits for a while. Just curious as to how you set up your PPL splits regarding volume and exercise selection.
For example, I aim for 8-10 sets per major muscle group (lats/chest/etc), 6-8 per minor (bis/tris/etc), usually leading to around 20-28 sets per workout depending on what I am training. I also rotate primary main compounds (e.g. alternate bench/ohp as primary exercise each push day). This seems to be working pretty well, apart from the volume is difficult to handle on a cut and I sometimes need to take the odd de-load/rest. What is your approach?
Can you post your routine?
I was doing PPLxPPLx but I had to change to a 5 day strict bro split due to fucked up changes in my life. I think I might move house soon and get my shit together and was wondering about a good approach.
I think before I was doing:
Push1
Benchpress 5x5
Seated Shoulder Press 5x10
Weighted Dips 3x8
Lateral Raises 5x10
Triceps Pushdown 3x12
Pull1
Sumo Deadlifts 5x5
Widegrip Pullups 1x8, 1xF, 1xF
Dumbbell Rows 5x10
Hammer Curls 5x10
Facepulls 5x10
Push2
Overhead Press 5x5
Incline Dumbbell Press 5x10
Cable Flys 3x12
Skullcrushers 4x8
Lateral Raises 5x10
Pull2
Pendlay Rows 5x5
Lateral Pulldowns 4x10
T-Bar Rows 3x8
Preacher Curls 4x8
Closegrip Chinups 1x8, 1xF, 1xF
Legs1
Squats 5x5
Leg Press 4x8
Leg Extensions 3x12
Leg Curls 3x12
Legs 2
Front Squats 2x10, 3x5
Leg Press 5x5
Leg Extensions 3x12
Leg Curls 3x12
Calf Raises 3x12
![b0a[1].png](https://i.imgur.com/mQp8Uuv.png "b0a[1].png")
>>36853682
DO STARTING STRENGTH YOU, FUCKING RETARDED FAGGOT!!!!!!!
YOU ARE NOT AN ADVANCED LIFTER!!!!
DO YOU LIFT 2/3/4/5 PL8S ON THE PRESS, THE BENCH PRESS, THE SQUAT AND THE DEADLIFT FOR FUCKING REPS?!?!?!?!?!?!?!!!!?
NO?!?! THEN YOU'RE NOT EVEN AN INTERMEDIATE LIFTER
>>36853682
OP, why do you fall for the leg day meme?
Just put squats into your pull day and be done with it.
>>36853879
mad SS fag with shit body after a year detected
>if everyone does it then my body won't be so shit
>>36853879
>do starting strength until you can press 2 plaet
this nigga
>>36853919
Wouldn't squats be a push movement?
>>36853951
Yes.
>>36853951
No, squats are squats. Just put them somewhere. As long as you do them twice a week.
>>36853973
Should I alternate Front Squats and Back Squats on alternate days or do something like 2 sets FS and 3 sets BS together on squatting days?
>>36853919
So you advocate PLxPLx... etc?
>>36853879
>Assuming that OP isn't already an intermediate lifter with no info on his lifts/physique
>Implying running SS for over a year is actually a good way to become aesthetic
Fuck off, not everyone wants to be a fat powerlifter. Run SS/SL for like 5-6 months until you hit 1/2/3/4 but only if you don't have a strength base and if you feel like it. Don't let weak ugly nerds from /fit/ bully you into their dipshit way of life.
>>36853837
It changes a bit depending on whats lagging behind but generally looks like this:
Push:
Bench/OHP 3x5
Incline DB press 4x10-12
Lateral Raises 4x10-12
Weighted dips 4x8-10
Skullcrushers 4x8-10
Tricep rope pushdown 4x10-12
Pull:
Barbell Row/Weighted Pullup 3x5
Close grip pulldown 4x10-12
Cable row 4x10-12
Face pull 4x10-12
Pullovers 4x12-15
(Sometimes throw shrugs/rear delts if needed)
Hammer curl 4x10
Incline curl 4x10
Legs:
Squat/Deadlift 5x3
Deadlift/Squat (whichever I didnt do) 4x10
Leg extensions 3x10
Vertical leg press 5x10
Leg curl 4x10
DB stiff legged deadlifts 4x15
(throw in abs/calves here if needed)
If doing PPLxPPLx, I usually only do the heavy work every other day so to speak... If doing PPxLPxPLx can afford to go heavier more often due to added rest. I've had good results from these but fucking taxing when in a high deficit. Also sometimes (rarely) reduce the hypertrophy stuff to 3 sets each if im just not feeling it that day due to lack of food/sleep/whatever
>>36853879
I do 2/3/4/5 near enough for 3x5 except for deadlift m80
>>36853986
Just focus on one and change it up every few months otherwise you wont make decent progression. If you really want to do both do back squats and maybe a few high rep sets of front squats as an accessory
