Hey

I am in the gym since 10 months but I felt like I wasn’t going anywhere.

The gym routine I am now doing since 4 weeks is basically a Push Pull Legs but I only do PPLPP Rest Rest. At the end of my push workout on monday I do Squats with light weight and at the end of my pull day I add RDLs with light weight.

“+” behind Sets always means the last set is an AMRAP Set.

Monday Push A:

  • 5x5+ Incline Barbell Bench Press
  • 3x8(-12) Standing Barbell Shoulder Press
  • 3x8(-12) EZ Bar Skullcrushers
  • 3x10+ Machine Chest Flies
  • 3x10+ Pushdowns
  • 3x10+ Cable Lateral Raises
  • 3x10 Barbell Squats

Tuesday Pull A:

  • 5x5+ Weighted Pull Ups (currently 5 kg added)
  • 3x8(-12) T Bar Rows Chest supported
  • 3x8(-12) EZ Bar Curls
  • 3x10+ Reverse Machine Flies
  • 3x10+ Rope Hammer Curls
  • 2x15+ Cable Face Pulls

Wednesday:

  • 5x5+ Barbell Squats
  • 5x3+ Deadlifts
  • 3x8(-12) Leg Press
  • 3x10+ Calf Raises Smithmachine
  • 3x10+ Leg Curls
  • 3x10+ Leg Extensions

Thursday:

  • 5x5+ Seated Barbell Shoulder Press
  • 3x8(-12) Incline Dumbbell Bench Press
  • 3x8(-12) Pushdowns
  • 3x10+ Machine Chest Flies
  • 3x10+ EZ Bar Skullcrushers
  • 3x10+ Cable Lateral Raises

Friday:

  • 5x5+ T Bar Rows Chest supported
  • 3x8(-12) Regular Pull Ups
  • 3x8(-12) Rope Hammer Curls
  • 3x10+ Reverse Machine Flies
  • 3x10+ EZ Bar Curls
  • 2x15+ Cable Face Pulls
  • 3x10 RDLs

Thats basically all I do… is this too much after 10 months consistant training without a program?

I am natural, I try to eat a lot but hardly make it to 2700 kcal a day. My protein requirement is always met…

My thought behind this is that I can only have 1 leg day, since my legs are sore anyways for 4-5 days and can get another extra rest day saturday instead of another workout day.

So basically I am still hitting Squats “light” on monday and heavy on Wednesday and RDLs light on Friday. I took Deadlifts instead of RDLs for Wednseday though.

  • Grogon@lemmy.worldOP
    1·
    5 days ago

    Yeah finishing this week with my old program of PPLPPL.

    Next week I will be doing workout A - Cardio - B - Cardio - A - Rest - Rest and the week after I will do B - Cardio - A - Cardio - B and so on.

    Think I dont have cardio in PPLPPL which sucks, I really need to focus on that too.

    My set up will be Workout A:

    • 5x5+ Incline Barbell Bench Press
    • 5x5+ T Bar Rows
    • 5x5+ Barbell Back Squats
    • Followed by Super Set of:
    • 2x10 Flys
    • 2x Pushdowns
    • 2x Hammer Curls

    Workout B:

    • 5x5+ Pull Ups (weighted)
    • 5x5+ Barbell Shoulder Press (standing)
    • 3x10+ Barbell Squats (light weight)
    • Followed by Super Set of:
    • 2x10 Leg Extensions
    • 2x10 Leg Curls
    • 2x10 Calf Raises

    So I have 6 exercises for the day, and will only to 2 sets of accessories last ones just for some volume with lighter weight. Will be going down from 6x workout to 3x a week, but 2 days being cardio (tuesday and thursday)