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NitroDaxs
NitroDaxs g Miroslav Atanasov
10 Post(s)
10 Post(s) Gender: Male Goal: Gain Muscle Date Joined: November 11, 2018
Posted

Hello , I made my PPL legs routine and need to ask someone with more knowledge to help me.

Push

Flat bech press 4x8-12

Incline dumbell bench press 4x8-12

Cable flies 4x8-12

Strict press 4x6-8

Lateral raise 4x8-12

Skullcrushers 4x8-12 

One hand triceps pushdown 4x8-12

Pull

Chin ups 4x 6-8

Barbell row 4x8-12

Pulldown 4x8-12

One arm dumbell row 4x8-12

2 exercises for biceps 4x8-12

Legs

Squat 4x8-12

Deadlift 5x5 or SLDL 4x8-12

Leg press 6x30

Leg curl 4x8-12

Calf  exercise 3x30

 

I need help with modeling this routine.

Should I do PPL power and then PPL hypertrophy?

And do I have too much exercises 

 

(my 1rm on bench is 100kg its like this for a solid 5 months)

(1rm on squat is 120 kg)

Training for about 2 years and gained 15 kg(12-13% bf at the moment)

 

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: NitroDaxs

Hello , I made my PPL legs routine and need to ask someone with more knowledge to help me.

Push

Flat bech press 4x8-12

Incline dumbell bench press 4x8-12

Cable flies 4x8-12

Strict press 4x6-8

Lateral raise 4x8-12

Skullcrushers 4x8-12 

One hand triceps pushdown 4x8-12

Pull

Chin ups 4x 6-8

Barbell row 4x8-12

Pulldown 4x8-12

One arm dumbell row 4x8-12

2 exercises for biceps 4x8-12

Legs

Squat 4x8-12

Deadlift 5x5 or SLDL 4x8-12

Leg press 6x30

Leg curl 4x8-12

Calf  exercise 3x30

 

I need help with modeling this routine.

Should I do PPL power and then PPL hypertrophy?

And do I have too much exercises 

 

(my 1rm on bench is 100kg its like this for a solid 5 months)

(1rm on squat is 120 kg)

Training for about 2 years and gained 15 kg(12-13% bf at the moment)

 

@NitroDaxs This looks pretty good bro! I don't think there are too many exercises.

 

If getting stronger is a work-on for you though, maybe you should utilize the PPL program that's already on the site. The first compound movement on each of the programs is set-up with a rep scheme that will help you build strength over the course of the program.

 

Check it out and let me know what you think! https://muscularstrength.com/Push-Pull-Legs

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