As the title says, thinking about going on a p/p/l, i do however wonder if you find the frequnce to low?
This is how it looks →
Day 1 - Push
Day 2 - Lower body
Day 3
Day 4 - Pull
Day 5
Day 6 - Repeat
So as you see, each muscle will be hit every 5th day (118h rest).
I’ve been training for 4½ years but primarily for strength so i’ve used a full body and upper/lower routines for the most part with a pretty low volume.
So putting together a bodybuilding routine is kinda new for me.
And while im at it, what do you guys think about this volume etc?
The sets in the exercises that uses a pyramid will be taken to 1 rep from failure and when i can manage 6/10/12 reps with a proper form i increase the weight and start over at 4/6/10 reps.
Push
Bench: 4-6’3, 6-10’3, 10-12
Incline DB press: 4 x 8-12’90s
Militarypress: 4-6’3, 6-10’3, 10-12
Cable lateral raise: 3 x 8-12’90s
Lying tricepextension: 4-6’3, 6-10’2, 10-12
Pushdowns: 2-3 x 8-12’90s
Cuffs
Lower
Squat: 4-6’3, 6-10’3, 10-12
Leg press/leg extension or both doing 2 sets in each: 4 x 10-14’90s
RDL: 4-6’3, 6-10’3, 10-12
Seated leg curl: 2-3 x 10-14’90s
Ab + calf work: 4-5 x 8-12 each
Pull
Pullups: 10-12’3, 6-10’3, 4-6 (increasing per set in this since im to weak/heavy to do it the other way around, i can’t do 10-14 in the third set that is)
BB row or DB row: 4-6’3, 6-10’2, 10-12
1 arm machine row or close grip pulldown: 2-3 x 8-12’90s
Reverse flyes + shrugs: 3-4 x 8-12’60-90s
BB curl: 2 x 6-8’2 + 3 x 8-12’90s
Some forearms work
No input?
Im quessing this ain’t the first “critique my routine” thread you’ve seen but i would really appreciate some input since BB routines is pretty new to me.
I’m in no place to give good advice, but that looks like a pretty standard Push/Pull/Leg Split.
Only thing maybe I could suggest is, if you’re goal is ‘BB’ing’, doing Incline DB first would probably be better for your chest development if you’ve primarily only Benched like a PL’er, and maybe don’t feel the movement in your pecs too well. But if benching just lights up your pecs, disregard that.
Yeah looks good man. I think the reason you’re not getting much input is that there’s nothing glaringly wrong with it. Make sure you’re feeling the right muscles work when you do the exercises.
Love these type of routines. IMO any 3 day split over 5 days is the best bang for your buck in terms of volume and frequency. The only problems that I personally have when running this routine is that my triceps are fried after hitting them with three presses, so I usually stick with one exercise for tris. My only other suggestion would be to perform a second bicep exercise, such as incline curls.
[quote]zonaguy10 wrote:
Love these type of routines. IMO any 3 day split over 5 days is the best bang for your buck in terms of volume and frequency. The only problems that I personally have when running this routine is that my triceps are fried after hitting them with three presses, so I usually stick with one exercise for tris. My only other suggestion would be to perform a second bicep exercise, such as incline curls.[/quote]
Yea, i talked to a friend of mine today that’s a competing bodybuilder (been on it for 9 years) and he told me that he has tryed pretty much all splits there is over the years but he always falls back to this p/l/p because the frequence is neither to low or high and it allows him to work with a little more volume then the typical upper/lower, full body etc without having to worry about the recovory since the muscles that works together are trained together.
So it’s definatelly going to be interesting to try this out:)
Coming from powerlifting I think you would love doggcrapp. I doing love the intensity. It’s still an easy way to keep setting pr’s on lifts. And you’re doing everything twice every right days so you’re getting twice the growth phases as your push/pull with optimal recovery time too.
[quote]ClintFriend wrote:
Coming from powerlifting I think you would love doggcrapp. I doing love the intensity. It’s still an easy way to keep setting pr’s on lifts. And you’re doing everything twice every right days so you’re getting twice the growth phases as your push/pull with optimal recovery time too. [/quote]
Nah im not that big of fan of rest-pause and i like to have atleast 2 exercises for the big muscles;p