Hey guys, some info before I come to the main topic;
Weight - 134 lbs
Height - 5’11
Sex- Male
Age - 21
Big 3 Five Rep Maxes -
Bench - 155x5
Squat - 175x5
Dead - 195x5
Been lifting from 6 months(started in Jan this year). In the beginning, I just used to do isolation movements on machines and some bodyweight exercises because of lack of knowledge. Got a Personal Trainer for 3 months, and made some decent progress. I followed a basic beginner routine. I then stopped with the PT. Later, I followed PPL only once a week, hitting each muscle group once a week with maximal volume, but I found that I still recovered pretty quickly. However, I hated going to the gym only 3x a week, and felt like hitting each muscle group twice, so I started with PPLPPLR recently.
My routine:
Monday : Pull
Deadlift - 3x5
Lat Pulldowns : 3x10
Chinups - 3x10
One-Arm Dumbbell Rows - 3x10
Barbell/Dumbbell Bicep Curls: 3x10
Cable Reverse Curls - 3x12
Tuesday : Push
Flat Barbell Bench Press: 3x5
Decline Dumbbell Bench Press: 3x10,8,6
Military Press: 3x5
Dumbbell Side Lateral Raise: 3x12
Dips: 3x5
Cable Rope Pushdowns: 3x12
Wednesday : Legs:
Barbell Back Squats: 3x5
Leg Press : 3x8-10
Hamstring Curls: 3x10-12
Standing Smith Machine Calf Raises - 3x20
Leg Press Calf Raises - 3x15
Thursday: Pull
Barbell Rows - 3x5
Chest-Supported Seated Rows - 3x10
Barbell/Dumbbell Shrugs - 3x15,12,10
Hammer Curls - 3x10
E-Z Bar Curls - 3x10
Friday- Push
Incline Barbell Bench Press - 3x5
Chest Flys - 3x10
Close Grip Bench Press - 3x10
E-Z Bar Skullcrushers - 3x10
Face Pulls - 3x10
Saturday - Legs
Barbell Back Squat - 3x5
Barbell Front Squat - 2x10
(just started with front squats, so I’m doing it with low weight and moderate reps)
Barbell Static Lunges - 3x8
Romanian Deadlift - 3x10
Hamstring Curls - 3x10
Seated Calf Raises - 3x20,15,12
Is my volume alright? I’ve followed this for around 3 weeks, and I’m still recovering pretty fast. There is almost little to no soreness. I’m following progressive overload. My aim is a mix of strength and hypertrophy.