Pull:
Lat Pulldown
Machine Row
Dumbbell Shrugs
Preacher curl / seated dumbbell curl
Reverse ez bar curl
Legs:
Leg Extension
Sled Leg Press (2 sets)
Sled Press Calf Raise
Seated Leg Curl
Hip Adduction
Everything 3 sets unless otherwise specified. I do 2 sets for abs (Machine Seated Crunch) and obliques (Machine Rotary Twists) like every other day, some goes for cardio (lvl12 incline treadmill 3-3.5 mph 30-60 minutes). Currently on a caloric deficit of 500, not affecting my lifts too much although I have noticed that I get noticeably more fatigued near the end of my lifts, especially on leg days. My split is PPL 6 days a week (PPLPPLR). I am not on any substances
If I were doing a split of Push, Pull, Legs and it were 6 straight days, I would place Legs between Push and Pull. IMO, it provides a slightly better recovery pattern. Then I can plan a “heavy” and “light” workout for each session every week:
I have a real problem with your order of exercises. IMO, you should start with your strongest compound exercises when you are most rested.
Also, it is important to include an overhead press on your “Push” workout days providing you are not working around an injury.
How many years have you been lifting weights? It seems to me that you have omitted a shoulder focus.
Question: On your “Push” day you have “Dumbbell Reverse Fly.” Does that target rear delts?
I would do two distinct “Push” workouts. One that targeted Chest and the other that targeted Shoulders. IMO, Shoulders are the “Power-looking” muscles on a man. You want big Delts and Traps.
The workout that targets Chest also involves your Shoulders. But the workout that targets Shoulders will need some additional pec exercises to finish out the workout. I would include shrugs on the Shoulder targeted workouts.
How many years have you been lifting weights? It seems to me that you have omitted a shoulder focus.
I’ve been lifting for a little under half a year
On your “Push” day you have “Dumbbell Reverse Fly.” Does that target rear delts?
Yeah it does. If there’s any better exercises for that I’d gladly swap it out, granted it doesn’t require a reverse fly machine bc my gym doesn’t have one.
Then I can plan a “heavy” and “light” workout for each session every week
What exactly is the point of going heavier and what does it look like?
IMO, you should start with your strongest compound exercises when you are most rested.
Like what? That’s sorta been my goal with this arrangement.
I would do two distinct “Push” workouts. One that targeted Chest and the other that targeted Shoulders.
Alright how would that look like? I feel like hitting side+rear delts on push was fine enough because I’ve heard that front delts don’t need to be trained until later down the line. Do let me know how you’d recommend structuring those 2 days differently + how it would look like in combination with the heavy/light days thing
You lifting experience is going to ask way more questions than you will be able to digest how to do them.
Here are the basics for the first 2 or 3 years lifting weights to build a good foundation.
You should be focusing on compound exercises.
Squat
Bench Press
Pullups
Bent Over Rows (or machine rows)
Overhead Press
Upright Rows
Deadlifts
Biceps Curls (the one exception as it is pretty much an isolation exercise)
Pretty much ditto to what @RT_Nomad said. Asking how to flesh out a 6-day PPL split at this point in the game is a bit of putting the cart in front of the horse. Rather we should be wondering what it takes to get you stronger in the 6-12 rep range on those key lifts. That will then tell us what split fits.
Most of us get really excited to be in the gym (that’s where the fun is!), but we end up sacrificing effective work for a lot of work. I think you’d likely be much better served to do fewer days (3-4) and fewer exercises.
I’ll def try to implement more compound movements into my routine but I feel like eliminating or strongly reducing isolation work might harm me in the long run bc despite my shorter lifting experience my current plan has put noticeable muscle mass on me.
Rather we should be wondering what it takes to get you stronger in the 6-12 rep range on those key lifts
That’s been my general rep range for a bit and with my current plan I’ve noticed gains both in the mirror and weight-wise. I’m not trying to come off as ignorant to advice I don’t agree with, I’m just approaching responses with caution because I don’t want to switch to something that could very well be below my potential and in turn sacrifice progress just because I did a bad job at explaining where I’m at
How close are you to the best built guy in the gym?
I’d argue I’m up there, but the gym I go to is attached to a membership-based sports club, meaning a lot of the people that go there are middle-aged parents just trying to stay fit without the intention of building any muscle mass, alongside groups of teens that are trying to get bigger.
I’m 18, 6’2”. I think last summer I was around 189lbs, october-november around 185, and now I’m 175 at what I believe is around 14-16% bodyfat. My goal is 165-170lbs within 6-8 weeks. In a caloric deficit obviously, tracking everything I eat, strength hasn’t stalled.
Attached are some pictures I took around 2 weeks ago (I was 179ish):
That is a lot of height to put on sufficient muscle to look like you lift weights. Considering your pics, I stick with my suggestion of building a good foundation with compound exercises.
When you initially start lifting weights almost anything works. My money is on compound exercises.
I stick with my suggestion of building a good foundation with compound exercises
Gotcha. What do you recommend I do after I get down to 165-170 diet-wise? Maintain? Slight surplus? I’ve been tracking my food to the ground the last almost 4 weeks. Is it smart to keep doing that after I’m done losing weight or do you have a different strategy, coming from someone with your background
I like “maintain” generally, but a major increase in protein. Keep your diet clean.
Most important is to constantly get stronger in the compound exercises. You should strive to get to a physique that shows major muscle group separation. Once you start putting on muscle this look is around 15% body fat. There is no need to get fatter than that.
No processed foods. Eat whole foods.
No sugar drinks or items containing sugar. Beware of zero or low fat foods. Many add sugars. Sugars are your enemy.
I normally ate six times a day with a minimum of 40 grams of protein every meal. I ate 7 eggs for breakfast and some starch.
I ate a can of tuna fish mid-morning and midafternoon breaks.
Usually chicken or turkey at noon with some kind of green leafy vegetables
Dinner had lean red meat and green leafy vegetables.
Late night was usually turkey and some green leafy vegetables.
Every meal had a starchy carbohydrate, the amount was adjusted based on whether I was in a contest prep or a drift back to 15% body fat. Examples of starchy carbohydrates: Rice, White Potatoes, and Sweet Potatoes.
It seems that the current thought is that 6 meals per day is not needed to get sufficient protein. I am guessing what I did is not done by many people today, at least that is what I hear on T-Nation.
What are your goals? Op doesn’t state specific goals that i see. Fatloss, strength gain, bodybuilding, general health and fitness? All have different advice attached to them
I hear you on goals, but I also don’t know that I think he needs anything really specialized at this point in his training, as he isn’t prepping for a D1 opportunity or anything.
