T Nation

How’s My PPL Split for Beginner/Intermediate?

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

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

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)

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?

My main goal is just to build lean muscle

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.

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!

3 Likes

There is no other kind of muscle.

1 Like

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.)

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

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:

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

I know, I was busting your balls

Sorry if I sounded like a dick