PPL workout, 3 on 1 off

Training
1

What do you think about a PPLxPPLx split like below?

Day 1: Pull

Barbell Row 3x6-8
Lat Pulldown 3x8-10
Seated Cable Row 3x8-10
Reverse Fly 3x8-10
Biceps Curl 3x8-10
Hammer Curl 3x10-12

Day 2: Push

Bench Press 3x6-8
Dumbbell Shoulder Press 3x8-10
Low-To-High Cable Fly 3x8-10
Dumbbell Lateral Raise 3x8-10
EZ-Bar Skullcrusher 3x8-10
Triceps Pressdown 3x10-12

Day 3: Legs

Barbell Squat 3x6-8
Romanian Deadlift 3x8-10
Leg Extension 3x10-12
Seated Leg Curl 3x10-12
Standing Calf Raise 4x10-15
Hanging Leg Raise 3x10-20

Day 4: Rest

repeat

2

I am fairly certain that, if I tried to hold a barbell behind my back to squat after that push day, my shoulders would fall off.

2 Likes
3

PPL rest is a great split. The only thing different I have done in the past is I will change my exercises so it would look like this.
P1/P1/L1/R/P2/P2/L2/R Repeat
Iā€™ve also done it as a five day split where i would do 1 legs per week but do different WOā€™s weeks 1/2
P1/P1/L1/P2/P2
R/R
P1/P1/L2/P2/P2
R/R
Then back to the legs1 week.
I would go super heavy legs one week with compounds and legs2 would be extensions/lying curls and less taxing exercises. I found that by doing this when the legs1 day came around I could push really hard.

1 Like
4

As the guys above alluded to, you may need to find a way to give your shoulders a bit more recovery before back squatting. Alternatively, you could always consider substituting the back squat for something like a safety bar squat if possible.

I would also perform triceps pushdowns before skullcrushers. Skullcrushers tend to beat up peopleā€™s elbows, so I strongly recommend only performing them once thoroughly warmed up / fatigued from a less provocative exercise

1 Like
5

This may be out of the box, but I think my preference would be to split these sessions up and having Push A, Pull A, Legs A, Rest, Push B, Pull B, Legs B. So move one of your exercises for each body part to session B. Iā€™m not huge on doing the same movement twice in the same week.

This way you have much more focused volume, you can push every set to failure and it honestly makes this a much more sustainable and effective split in my eyes.

3 Likes
6

If it is a four day cycle, I would do PLPxPLPx

Among other advantages, you can have a light and heavy Biceps day and a light and heavy Triceps day every cycle.