Critique My Workout Routine

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.

Sounds to me like you’ve answered your own question. Despite the temptation and the fact that here will always something that looks better, if what you are doing is working keep doing it. When it stops working, start by making small changes at first - ideally that’ll be enough - and only if those don’t work make larger changes.


Thanks for the advice. I’ll continue following my routine then, however just wanted to know if the push-pull ratio is alright. I’ve read somewhere that there needs to be a certain balance between push and pull or shoulder problems can occur. Any suggestions?

It looks fine. If in doubt, do pull aparts or face pulls between pressing sets.

1 Like