T Nation

How’s My PPL Split for Beginner/Intermediate?

#1

Hey guys, I was just wanting your thoughts on this 6 day PPL Split I made. I’m 16 years old and I’m a beginner/intermediate when it comes to weight lifting, I’ve been on and off lifting for about 2-3 years. Here it is: https://docs.google.com/spreadsheets/d/11NalSCcxBYYHh0SP7Qyr2q_RD2SayMyjPBx-rbkXfkU

#2

Unless I’m not seeing the full thing. Outside of some Romanians I not seeing a whole lot of dedicated pulling.

#3

I’m not sure what you mean, these are the pull days:
Pull 1
Deadlift 4x8,6,4,4
Weighted Chin-ups 2x4,8
Wide grip pull ups 2x max
Dead Row 2x10-12
Alt. High Pulley Row 3x8-12
Y Raises 3x10-12
Barbell Curls 3x8-12
Facepulls 2x10-12

Pull 2
Wide Grip Pulldown 3x8-10
T-Bar Row 3x8-12
Neutral grip pulldown 3x10-12
Incline DB Rows 2x10-12
Wide Grip Cable Row 3x10-12
DB Curls 2x8-12
Back Extension 4x15
Chin-up Bar Hang 2xFailure (start at 90 degrees, fight negative)

#4

Pull implies either a type of deadlift or a clean or snatch movement.but I see that it’s in there now. To be honest the set up screams over kill. What is your main goal?

#5

My main goal is just to build lean muscle

#6

That’s a fuck-tonne of work. I see very little chance of you being able to give most of those movements the focus they need to be effective.

#7

For Pull Days I would do:
1 Main Hinge (Deadlift, RDL, Trap Bar, etc)
1 Hinge Variation (RDL, Good Morning, etc)
1 Row Variation (BB, DB, T-Bar, etc)
1 Pull-Up Variation (Chin-Ups, Pull-Ups, NG Pull-Ups, etc)
1 Curl Variation (any)
Face Pulls or Band Pull Aparts

For Push Days I would do
1 Main Press (Bench, OH Press)
1 Press Variation (DB Press, Incline, etc)
1 BW Press Variation (Dips, Push Ups, etc)
1 Lateral

For Leg Days I would do
1 Main Squat (Back, Front)
1 Squat Variation (Front, High Bar, SSB, etc)
1 Single Leg Variation (Lunges, Split Squat)
1 Hamstring (GHR, leg curls)
2 Core exercises (abs, back ext)

IF you are doing more than this, you are probably not working hard enough or are using too light of a weight. Stick to 5 exercises total per day!

2 Likes
#8

There is no other kind of muscle.

#9

Ok cool, my thought originally is that I’m not making volume too high (its about 20 sets per workout) so I’d be able to keep my intensity really high the entire time. I had the variety on workouts so I’d be able to work more areas (like upper/lower traps, rear delts, teres major, upper and lower chest etc.)

#10

Yeah, I know, I meant to say build muscle and get leaner, but I was writing it quickly and accidentally kind of combined them

#11

Why on Earth do you want to specifically build your Teres Major :joy:?

Not saying you can’t, nor that it’s dumb, just that it’s a weird (and small) muscle to single out for growth.

“Time to go on my Flexor Hallucis Longus specialisation program :call_me_hand::call_me_hand::call_me_hand:

#12

That’s not what I was saying. Like I said, by doing fewer sets per exercise, I can do more exercises to incorporate a wider range of muscle groups. What I was saying about the teres major is that I put down a couple sets of close grip pulldown to emphasize the lats, and then a few sets of wide grip pulldowns to work the teres major as well as the lats. It’s not a workout based on building the teres major, its a workout that also gives them emphasis to keep a balance.

1 Like
#13

I know, I was busting your balls

Sorry if I sounded like a dick