New schedule at work

Training
1

I have a new schedule at work and can train max 5 days a week: Friday, Saturday and Sunday + two other week days (I can choose them).

I’ve been doing PPL rest for a longer while and enjoyed it. Now I’m considering running the same over fixed schedule (5x week), cycling the workouts like that:

Mon | Rest | Rest | Rest
Tue | Pull | Legs | Push
Wed | Push | Pull | Legs
Thu | Rest | Rest | Rest
Fri | Legs | Push | Pull
Sat | Pull | Legs | Push
Sun | Push | Pull | Legs

The workouts are generally like this:

Pull

  • Barbell rows / Pullups (alternate) 3x 6–8
  • Lat pulldown / DB rows (alternate) 3x 8–10
  • Seated row variant 3x 8–10
  • Rear delt flys 3x 10–12
  • Barbell curls 3x 8–10
  • Cable curls 2x 10–12

Push

  • Bench press / Incline press (alternate) 3x 6–8
  • Machine shoulder press / DB shoulder press 3x 8–10
  • Chest fly variant 3x 10–12
  • Lateral raise variant 3x 10–12
  • Tricep extension 3x 8–10
  • Tricep pushdown 2x 10–12

Legs

  • Squat 3x 6–8
  • Barbell RDL 3x 8-10
  • Leg curl variant 3x 10–12
  • Leg press 3x 8–10
  • Calf raises 4x 10–15
  • Hanging leg raises 3x 10–15

My question is if this is sth reasonable? Maybe there are some better options? I was also thinking about ULxPPLx What would be your recommendation?

2

Did you have a question?

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3

Regardless the answer is 42

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4

Push, Pull, Legs is pretty great for new schedules.

It’s really flexible and easy to keep rolling if you need to miss a day, or cram workouts together or whatever. Like the days don’t interfere with eachother.

And if the shit hits the fan, you only need 3 sessions to hit everything in a week.

You should do great!

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5

I’m sorry. Just updated.

6

For what goal are you training?

7

Mass & strength. I don’t plan to compete. I’m 34y old, have been lifting since mid 20s. I think I’m pretty strong for my weight (165lb).

8

I asked for one goal and got 2. For this particular training block, what is the goal? Is this a mass block or a strength block?

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9

The aim is mass.

10

I think it’ll work. My biggest concern would be trying to squat after a push day. My shoulders would be angry at me trying to get into a squat position after fatiguing them the day before.

When you write “alternate”, does that mean you alternate sets within that workout between those two movements, of you alternate them from workout to workout?

11

Thanks, I mean alternate from workout to workout.

Likely I’m not lifting heavy enough, but normally I don’t have problem with squating a day after shoulder pressing.

The second option I considered is Upper/Lower/Rest/Push/Pull/Legs/Rest with the upper session looking like this:

Upper

  • Incline press 3x 6–8
  • DB flys 3x8-10
  • Pullups 3x 6-8
  • DB lateral raises 3x 8-10
  • DB rows 3x 8–10
  • Tricep pushdown 3x 8-10
  • Cable curls 3x 8-10
12

You could do 531:

Tue OHP

Wed DL

Fri BP

Sat SQ

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13

Up to now, how have you been training? Was it “working”?

What makes This plan more mass focused than what you were doing before?

14

Yeah!

And if not 5/3/1, the Chest/Back/Shoulders/Legs four way split is Classic.

Proven by years of lifters and verified as Optimal by recent scientists.

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15

I’ve been doing Quads and Chest, Back and Hams, Shoulders and Arms. Every day is Upper Body day and it feels nice splitting up the leg work.

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