I’m fairly advanced 34y old natty and would like to maintain/lean bulk. The idea is to cycle through PPL workouts 5 days a week (resting on each Thursday and Sunday), for example:
W1: Push 1, Pull 1, Legs 1, off, Push 2, Pull 2, off
W2: Legs 2, Push 1, Pull 1, off, Legs 1, Push 2, off
Would you change anything? Each set 1 rep shy of failure.
Push 1
| Exercise |
Sets |
Reps |
| Bench press |
3 |
6-8 |
| Overhead press |
3 |
8-10 |
| Cable fly |
3 |
10-12 |
| Cable lateral raise |
3 |
12-15 |
| EZ-bar extension |
3 |
10-12 |
| Triceps pressdown |
3 |
12-15 |
Pull 1
| Exercise |
Sets |
Reps |
| Pull-ups |
3 |
failure |
| DB row |
3 |
8-10 |
| DB pullover |
3 |
10-12 |
| DB shrug |
3 |
10-12 |
| Alternating DB curl |
3 |
10-12 |
| 1-Arm Preacher DB curl |
3 |
10-12 |
Legs 1
| Exercise |
Sets |
Reps |
| Squat |
3 |
6-8 |
| RDL |
3 |
6-8 |
| Leg extension |
3 |
8-10 |
| Lying leg curl |
3 |
8-10 |
| Standing calf raise |
3 |
8-10 |
| Hanging leg raise |
3 |
10-20 |
Push 2
| Exercise |
Sets |
Reps |
| Incline DB press |
3 |
8-10 |
| Seated DB shoulder press |
3 |
8-10 |
| DB fly |
3 |
10-12 |
| DB lateral raise |
3 |
12-15 |
| DB skull crusher |
3 |
10-12 |
Pull 2
| Exercise |
Sets |
Reps |
| Barbell row |
3 |
6-8 |
| Neutral-grip lat pulldown |
3 |
8-10 |
| Machine row |
3 |
10-12 |
| Rear delt fly |
3 |
12-15 |
| EZ bar curl |
3 |
8-10 |
| Hammer curl |
3 |
10-12 |
Legs 2
| Exercise |
Sets |
Reps |
| Leg press |
3 |
10-12 |
| DB lunge |
3 |
10-12 |
| Leg extension |
3 |
12-15 |
| Seated leg curl |
3 |
12-15 |
| Seated calf raise |
3 |
12-15 |
| Cable crunch |
3 |
12-15 |
1 Like
I don’t think a fairly advanced trainee should change anything. Few folks are going to ever become advanced. If you got there: keep doing what you’re doing. If you get advanced by playing cornhole: keep playing cornhole.
I do biceps on Push days and triceps on Pull days, so my arm muscles aren’t all tired out by the time you get to them.
When you’re advanced, muscles need to be trained “fresh.”
And for calves maybe more super sets, like 2 moves together with no rest or something more intense.
1 Like
Oh yes. I’m such a superset fiend too. Such a good way to fit a ton of work into a shorter window of time. I think if OP really wants to maximize supersets, he should re work the split to hit antagonist muscle groups. This is the example that I’ve built my own training around:
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Supersets, short rests and Density are a good switch up from heavier “Effective Reps” and “Low RIR” style training too. Like get some sarcoplasmic gains, then get some myofibril gains.
2 Likes
Might I suggest changing it to Push Pull Legs Upper Lower?
This way every muscle is getting 2 stimuli per week.
Otherwise, your split is fine.
Some folks like to do Push Pull Off Legs Off Push Pull Off Legs Off - if you do very heavy leg sessions or struggle to recover from them. I’ve enjoyed this in the past.
1 Like
So you’re just creating new profiles to post the exact same program when you don’t like the responses? This is the exact same “program” you posted a few days ago.
4 Likes
@jskrabac
Too many trolls…not enough time. Seems if answers don’t go the way they’d like, they get the sads and try again.
