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JacobSwans
JacobSwans g Jacob Hine
16 Post(s)
16 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2016
Posted

I'm 18 and have been training for 18 months. I've gone from 61 to 75kg and progressed my strength but still pretty weak. I can only bench around 70kg for 1 rep. How can I improve my PPL? Or would a full body or upper/lower plan work better for me?

I use this on 6 working days and 1 rest day. Everything is 3 sets with 8 reps.

 

Push:

Barbell Bench Press

Dumbbell Shoulder Press

Dumbbell Incline Bench Press

Dumbbell Tricep Extension

 

Pull:

One-Arm Dumbbell Rows 

Barbell Bicep Curls 

Weighted Pull Ups 

Weighted Chin Ups

 

Legs/Abs:

Barbell Squat

Barbell Hip Thrust

Ab workout


Also, if I was to add cardio, would it be best to add it at the end of each leg workout?

 

Scott_Herman
Scott_Herman a Scott Herman
7.1K Post(s)
7.1K Post(s) Gender: Male Goal: Bodybuilding Date Joined: August 8, 2008
Posted
Posted By: JacobSwans

I'm 18 and have been training for 18 months. I've gone from 61 to 75kg and progressed my strength but still pretty weak. I can only bench around 70kg for 1 rep. How can I improve my PPL? Or would a full body or upper/lower plan work better for me?

I use this on 6 working days and 1 rest day. Everything is 3 sets with 8 reps.

 

Push:

Barbell Bench Press

Dumbbell Shoulder Press

Dumbbell Incline Bench Press

Dumbbell Tricep Extension

 

Pull:

One-Arm Dumbbell Rows 

Barbell Bicep Curls 

Weighted Pull Ups 

Weighted Chin Ups

 

Legs/Abs:

Barbell Squat

Barbell Hip Thrust

Ab workout


Also, if I was to add cardio, would it be best to add it at the end of each leg workout?

 

@JacobSwans I would start with more volume to progress. If getting stronger is your goal, start doing more sets and fewer reps. Work in the 4 - 6 rep range, see how that goes. Possible more tricep work will help you push more weight too - add some overhead extensions, close-grip bench pressing or dips to your training to build your triceps stronger as well.

 

The leg workout looks pretty minimal to be honest. Your legs are a HUGE muscle group and you're only doing 6 sets per workout? I would add in at least two other exercises along with what you have.

 

Have you looked at my PPL program on the site? https://muscularstrength.com/Push-Pull-Legs

 

And you can do cardio any time! Whenever it suits you best! Your legs might be a bit sore to do it after leg day haha, but if you want to that's fine.

Need 1 on 1 coaching? Send me a direct message to learn more!
muscular strength
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