I’ve devised this plan which I intend to give a shot in the new year for around 6 months.
Currently I’ve been operating with a standard PPL split, but circumstances meant I could only train Tuesday, Wednesday, Thursday. This has changed however.
I have also suffered a break in the 5th metacarpal of my left hand, meaning I’ve had to take a few weeks out of training.
My query here is this:
Due to the extra time available to me, I was thinking of attempting a variation of the typical PPL workout, with a PHAT adaptation which will be this.
Tuesday - Power pull day
Wide grip pull ups: 5x4-6 reps
Barbell row: 5x4-6 reps
Bench supported single arm dumbbell row: 5x4-6 reps
Barbell Shrug: 3x6-8 reps
Seated facepull: 3x4-6 reps
Barbell/EZ-bar curls: 3x4-6 reps
Incline Dumbell Hammer curls: 3x4-6 reps
Deadlifts: 3x3 reps, 3x1 rep
Wednesday - Power Push Day
Incline smith bench press (if no spotter available, otherwise incline barbell bench press): 5x4-6 reps
Flat smith bench press (same as above): 5x4-6 reps
Cable crossover : 5x 4-6 reps
Smith Machine shoulder press (see above) 5x4-6 reps
Single arm lateral raise: 5x4-6 reps
Close grip bench press: 3x4-6 reps
Dips: 3x4-6 reps
Skull crushers: 3x4-6 reps
Thursday - Legs
Squats: 5x5 reps
Leg press: 5x4-6 reps
Leg extension: 3x4-6 reps
Stiff leg deadlift: 5x5 reps
Hamstring curls: 3x4-6 reps
Calf raise: 3x10-12 reps
Farmers walk (I know not just a leg exercise, but I’m a fan of it): 5x20-30 steps with heavy dumbbells
Saturday - Hypertrophy Pull day
Wide grip lat pulldowns: 5x10-12 reps
Single arm leverage lat pulldowns: 3x10-12 reps
Dumbbell rows: 5x10-12 reps
Seated cable row: 3x10-12 reps
Dumbbell shrugs: 5x10-12 reps. 2second hold at top of contraction
Rear delt fly: 3x10-12 reps
EZ-curl: 3x10-12 reps
Concentration curl: 3x10-12 reps
Cross body curl: 3x10-12 reps
Deadlift: 3x5 reps
Sunday - Hypertrophy push day
Incline dumbbell bench press: 3x8-12 reps
Flat dumbbell bench press: 3x8-12 reps
Decline dumbbell bench press: 3x8-12 reps
Incline dumbbell fly: 3x10-12 reps
Seated dumbbell shoulder press: 3x10-12 reps
Seated lateral raise-both arms: 3x10-12 reps
Close grip bench press: 3x10-12 reps
Overhead cable tricep extension: 3x10-12 reps
Cable pushdowns: 3x10-12 reps
I’ve chosen to only opt for legs once per week due to my priority here being strength, and they are easily my most developed body part.
I have also chosen to target most muscles twice a week, in order to give two periods of stimulation, one being based around strength (with long rest periods so as to attack each set with maximum intensity), and one being around hypertrophy (with 30-90 seconds rest between sets) to really activate the muscle fibers needed to induce maximum hypertrophy.
Abdominal work is also thrown in on Tuesday, Thursday and Saturday, with decline bench crunches and oblique crunches.
Anything you guys feel is lacking? Or improvements to this routine? I obviously understand people will point to only one leg day per week, but like I’ve emphasised, my legs are actually my strongest and most developed muscle group.