P/P/L Split Discussion

Bigger Stronger Leaner
1

Currently running Coolcicadia’s PPL from the bb forum, listed below. Any input of what may should be added is appreciated. I wouldn’t mind getting a whole new routine in its place. I won’t do conventional dead’s but will do SLDLs on leg day occasionally. Cardio is generally upped in the spring, up to 30 min after every workout at the most.

Push (Chest/Triceps/Shoulders):

  • Flat Barbell Bench Press: 3x5
  • OHP: 3x5
  • Incline DB Press: 3x8
  • Cable Lateral Raise: 3x12
  • Rope Pushdowns (circuit machine): 3x12
  • Overhead Rope Extension: 3x12
  • DB Shrugs: 3x12

Pull (Back/Biceps):

  • Barbell Rows: 3x5
  • Lat Pulldowns: 3x8
  • Seated Rows: 3x10
  • Face-pulls: 3x12
  • Barbell Bicep Curls: 4x12
  • DB Hammer Curls: 3x12

Legs (Quad/Ham/Calves):

  • Barbell Squats: 4x5-6
  • Leg Press: 3x10
  • Leg Extensions (circuit machine): 3x12
  • Hamstring Curls (circuit machine): 3x12
  • Standing Calf Raises (circuit machine): 5x12
2

What are you aiming to achieve with this program?

How are you aiming to load the movements?

3

General physique and strength gains. I don’t compete. My best answer is I don’t know. Generally I’ll do a movement, for example BB bench. And do 185x3x5. Once I get that, the next workout I’ll do 190x1x5, 185x2x5. Then the next 190x2x5, 185x1x5 etc.

I generally push myself but stay patient and not compromise form.

1 Like
4

That’s an awesome steady approach man. You can go a long time programming like that before you need to do anything different. Basically the Hepburn method but with more reps.

Overall program looks good. I think it is missing:

Push Day - Dips or Push Ups
Pull Day - High reps on the bb row add chin-ups/pull-ups
Leg Day - High reps on the squat and single leg work

5

Thanks, I generally do higher reps on the seated cable row, but i may drop weight and rep out the Bb… do the low reps for 3x5 and then do 3x12 right after. My back is my weakest point.

And I always say Ill do pull ups, but never do… I attribute that to laziness.

6

No reason you couldn’t do low reps one weeks, high the next week. Not everything has to be a weekly cycle.

7

Fair point. Generally I’m 6 on, 1 off. So PPL, PPL, Rest.

I may do high reps one part, low reps second. Good point, thank you.

8

It’s a popular approach, no worries.

9

So just up the reps on the compounds, my first lifts, and keep reps the same for my aux lifts? Or diff aux lifts? My lifts are focused around BB bench, BB row/Pulldowns, and squats.

10

I’d just do it for the first 1, maybe 2 exercises per session.