T Nation

Hope my Routine Is Fnally Sorted

Need your guys advice I’ve come up with this after researching online for a 2:1 push pull for a PPL program.

I’ve taken advice from my old routine post not too long ago and I took the criticism and comments on board and the below is what I have for my home training

is this balanced in the 2:1 ratio? I’ll be using bands for Facepulls - I hope it’s all good and structured as I’m wanting to start it Monday

I also train at home with the basic essentials

PROGRESSION SYSTEM
Train 3x week due to work schedule

Goal - gain strength and mass - eating surplus of 700cal over maintenance until I reach 19 stone (current-17.10stone)

working sets are the same weight apart from warmup sets

I’ll be using 75-80% of 1rm unless it’s too light

Be increasing weight periodically by 2.5kg each week

Be aiming to stick to it until I stop seeing results but I’ll be adjusting as I go along

Aim to stretch 5x a week to improve my squats and Mobility

Monday - Pull
Warmup *Joe defranco Mobility drill

2x10,8//5x5 Deadlift ( / // )
5x5 Neutral Pullups
5x5 Yates Rows ( )

Cooldown - 25 Disclocations - 25 Pullaparts - 50 Rear Delt Flyes (7kg) -Foam Roll & Stretch

Wednesday - Push
Warmup *Joe defranco Mobility drill

2x10,8//5x5 Bench Press ( / // )
2x10,8//3x5 Military Press ( / // )
AMRAP Incline Pushups

Cooldown - 25 Disclocations - 25 Pullaparts - 50 Facepulls -Foam Roll & Stretch

Friday - Legs
Warmup *Joe defranco Mobility drill

2x10,8//5x5 Back Squats ( / // )
2x15,12//4x10 SLDL ( / // )
3x5 Front Squats ( )

Cooldown - 25 Disclocations - 25 Pullaparts - 50 Rear Delt Flyes (7kg) -Foam Roll & Stretch

2:1
Pull - 211 reps
Push - 96 reps
Leg - 105 reps

3 posts were merged into an existing topic: Need Feedback On My New Routine