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 Late…

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.

[image] lukasz91: What do you think about a PPLxPPLx split like below? 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 I’ve also done it as a five day split where i would do 1 …

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 skullcrush…

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. I’m not huge on doing the same movement twice in the same week. This way you have…

PPL workout, 3 on 1 off

Training

RT_Nomad February 10, 2025, 10:33pm 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.

Topic		Replies	Views
Split push workout into 2 days? Training	9	350	December 31, 2024
Pull Push Legs 3 on 1 off Bodybuilding	12	1228	March 27, 2024
Workout takes too much time Training	14	502	January 22, 2024
Antagonistic Training vs Push/Pull/Legs Training	6	16833	August 9, 2013
Push/Pull/Legs Routine? Training	6	3270	March 21, 2019

PPL workout, 3 on 1 off

Related topics