Feedback on PPL Program?

Bigger Stronger Leaner
1

Push day 1.
Bench press 4x6-8
Overhead press 3x6-8
Incline bench press 3x8-10
Flat DB fly 3x12
Side raise 3x15
DB overhead tricep 3x10
Push Down 3x15

Pull day 2
DB row 4x8-10
Weighted Pull up 4x6-8
Seated cable row 3x10
Cable pullover 3x12
DB Hammer curl 3x10
Preacher curl 3x10-12
Face pull 3x15

Legs day 3.
Sumo deadlift 5x3-5
Front squat 3x6-8
Hamstring curl 3x12
Lunges 2x10/per leg
Standing calf raise 4x15
Rest

Push day 5.
Incline DB bench 3x8-10
Flat DB bench 4x8-10
Side raise 5x15
Skull crusher 3x12
Push Down 3x12-15
cable crossover 3x15-20

Pull day 6.
Pull ups 4x10-12
Barbell row 4x6-8
Close grip pull Down 3x10-12
Tbar row 3x10
Dumbell curl 3x8-12
Concentration curl 3x10-12
Farmer Walk 3xgym length

Legs day 7
Barbell squat 5x3-5
Stiff legg DL 3x8-10
Leg extension 2x20
Leg press 3x15
Seated calf raise 4x15

2

Bump bump bump bump bump

3

What are your goals strength and body wise?Any weak parts?Injuries?

4

looks fine. Itā€™s a fucking ton of work to do over the course of the week but if you handle it then go nuts

5

mostly just bodybuilding and getting bigger and let strength come with it no injuries and not really any lagging muscle groups atm

6

It looks very nice then.You hit everything equally.The only thing Iā€™d change is on stuff like facepulls,where you have a set number of sets and reps,Iā€™d change it from workout to workout.Like 3x15 on the first week,3,12 on the second,3x20 on the 3rd ect

1 Like
7

thanks guys ill use the facepull reps

8

Looks fine to me and is pretty much how I train now.
Exercises can sub in and out at different times and reps can very as well.
Rest days can be after either 2 days on or 3 days on depending on how you feel. Or some guys like to have a rest day after legs as that is the most CNS taxing.
Itā€™s a good split.

Edit: One thing I do differently is I go Pull / Push/ Legs.
The reason is I donā€™t want my back to be a weakness on Leg day. For example doing Bent Over Rows the day before Squat / Deadlift variations could be an issue with the lower back.