How's This Push-Pull-Legs Program?

Bigger Stronger Leaner
1

I’ve spent some time trying to put together a pplppl program. Does it look okay?

Pull Push Legs

Push 1 Monday’s

1: Bench Press 3x5
2: Flat DB Bench 8/8/8 Dropset x2
3: [ Cable Crossovers 8-12
-Dips BW Failure ] Superset x2

4: OHP 3x5
5: Side Lat Raise 3x8

6: OH Tricep Extension 3x8
7: Cable Pushdown 4x12

Pull 1 Tuesday

1: Deadlift 3x8, 1x1-3
2: Rack Pull 4x8-10
3: T-Bar Row 3x10-12
4: Lat Pulldown 2x8
5: FacePulls 3x8-10

6: EzBar Curl 12/8 Dropset x3
7: DB Hammer Curls 4x15,12,12,10
8: Wrist Curls 3x15-20

Legs 1 Wednesday

1: Squats 3x10, 1x5
2: Leg Press 3x10-12
3: Leg Extension 4x12
4: Hamstring Curl 3x10-12
5: Calf Raise 4x12-15

Push 2 Thursday

1: Hammer Incline Press, Failure, 60 seconds, half as many reps, 3mins, repeat.
2: [ Flyes x10 reps
Decline DB Press, same weight,
failure ] Superset x2

3: OHP 3x5, 1xFailure
4: [ Side Lat Raise/Rear Delt Raise 8/8 ] Superset x2

5: OH Tricep Extension 3x8
6: Cable Pushdown 4x12, 1xFailure

Pull 2 Friday

1: Deadlift 3x8, 1x1-3
2: Rack Pull 4x8-10
3: T-Bar Row 3x10-12
4: Lat Pulldown 2x8
5: FacePulls 3x8-10

6: EzBar Curl 12/8 Dropset x3
7: DB Hammer Curls 4x15,12,12,10
8: Wrist Curls 3x15-20

Legs 2 Saturday

1: Squats 3x10, 1x5
2: Leg Press 3x10-12
3: Leg Extension 4x12
4: Hamstring Curl 3x10-12
5: Calf Raise 4x12-15

2

It is terrible. Way too much volume

1 Like
3

Find a prewritten program on this site. Far too much volume as said before. What’s your progression scheme. Sets snd reps aren’t enough. You need to think about how to progress from week to week on around 3-6 key movements. Everything else should be for balance, weak points or driving those key lifts. But That’s just my opinion. What are your goals? Strength? Hypertrophy? A mix of both?

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What’s wrong with the programs written by professionals?

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5

Never understood why beginners have such a hard on for doing their own programming.

6

I can only assume they cut their own hair, build their own cars and defend themselves in court too.

1 Like
7

Yeah just do this below. Also as a beginner forget about stuff like dropsets for quite some time

8

Yeah just too much volume, you’ll end up annihilating your muscles rather than building them.
From what I understand on your profile and topics, you’re still 16 so you’ve got plenty of time until you peak in your twenties and even later on so don’t even consider sarms or steroids before 24, you’re starting at a good age so make the most out of it!!
Back to the program you proposed, looks like an intermediate/advanced program to me, I would recommend a full body program 2x pw or even an Upper/Lower split 4x pw if you just want some more volume, a PPL 1x pw is also great but doesn’t really matter what program you choose you’re gonna make some insane gains during your first few months. However you shouldn’t overtrain and your body needs lots of rest to build muscle so I suggest you put aside the PPL program you’re suggesting and save it for your second or third year of serious lifting, though I would tweak it a little bit and remove some useless sets. Hope this helps!
(And for the love of God please don’t deadlift 2x pw as a beginner!)

9

I’d do a pre-written program prepared by a professional. 5/3/1 BBB is awesome.

Im not gonna lie, I sometimes do off program shit that my coach doesn’t include. I’ll pick one or two movements that I’ll do daily for a few weeks. Right now, it’s rear delt swings because I like them, and jefferson curls to try it out.

1 Like
10

I didn’t read the responses but I’m sure I already know what they say. My body is hurting just looking at how much you think you need to do! For just starting out you do not need 5+ days a week. Try a push/pull/leg 3 days a week, money/wed/Fri. Do cardio in between if you need to. This plan will burn your body out in a week. Here’s just a sample i

Mon-
Bench
Incline DB
Military DB
Tricep exercise
Abs if you want

Wed-
Deadlift
BB row
Lat pulldown
Curl
Calf’s

Fri-
Squat
Leg ext
Leg press
Abs

Super basic, but guarantee after a few months you will be growing and getting stronger.