- Joined
- Jan 31, 2023
- Messages
- 22
- Reaction score
- 11
- Points
- 3
This is my PPL split that I have been developing and following for a little while now. I enjoy it, but I like to refine it and make it as best I can as I go along my fitness journey. This isn't a strict 6-7 day split. I have volleyball workouts on Tuesdays and Thursdays, so I like to take those days off as rest days. So technically speaking, let's say I start on Monday, rest on Tuesday, work on Wednesday, rest on Thursday, and work Friday - Monday... that would make this an 8-day split. But sometimes (as we all know) life just gets in the way. I like to take it as it comes. I'm very diligent with my workouts and I thoroughly enjoy them, but I like to take it slowly as my body feels. I don't want to injure myself, so if I'm feeling exhausted or overworked, I allow myself a break too. Plus with schooling and homework, I gotta make that my priority (unfortunately).
My upper chest on my right side (and my chest in general) is severely lacking. It is cosmetically displeasing as it appears smaller. Although, there isn't a strength difference between either side, so I have a feeling it has to do with the insertions of my chest causing in an imbalance in the muscle bellies of each pec, thus resulting in one being bigger than the other. I just plan on giving it time. I also do not include any direct front delt work in my push days as my delts are usually fried from the chest workouts. If you think this is a bad idea, please let me know and I can make revisions.
Push Day:
- Flat Bench Press:
- 2 x 10 (Warmup)
- 4 x 6-8 (Heavy Working Set)
- Incline Dumbbell Press:
- 3 x 10-12 (Heavy Working Set)
- Decline Cable Fly:
- 3 x 12 (Working Set)
- Seated Machine Fly:
- 3 x 10-12 (Heavy Working Set)
- Dumbbell Lateral Raises:
- 3 x 10 (Working Set)
- 3 x 10 partials (Heavy Set) *each set in between*
- Tricep Pulldowns:
- 3 x 10-12 (Heavy Working Set)
- 3 x Failure (Light Dropset) *each set in between*
- Standing Overhead Cable Tricep Extensions:
- 3 x 10-12 (Heavy Working Set)
- 3 x Failure (Light Dropset) *each set in between*
- Machine Tricep Dips:
- 3 x 8-10 (Heavy Working Set)
My back and arm genetics are fairly decent (especially my arm genetics, probably the best part of my body and what I get the most attention for. Right now they're sitting at about 15 inches flexed). My main goal for back though is to build a wider, thicker, and proportionally pleasing back as OPTIMALLY as possible. Please let me know if the workouts I have included in this split will result in that (generally speaking, genetics plays a role of course). I like to hit all areas of my back to make sure I'm covering everything with enough volume. Occasionally, if I have time and if I'm feeling like it, I'll do some shrugs too just to get some direct work on my upper traps.
Pull Day:
- Lat Pulldowns:
- 1 x 15 (Warmup)
- 2 x 12 (Medium Weight)
- 2 x 10 (Heavy Weight)
- Pronated Grip Seated Rows (the row machine where you load on the plates):
- 3 x 10 (Heavy Working Set)
- Seated V-Bar Cable Rows:
- 3 x 10-12 (Heavy Working Set)
- Lat Pushdowns:
- 3 x 10 (Heavy Working Set)
- 3 x Failure (Light Dropset) *each set in between*
- Standing Cable Rear Delt Fly:
- 4 x 10 (Working Set)
- 4 x Failure (Light Dropset) *each set in between*
- Machine Preacher Curls (for the short head):
- 3 x 10-12 (Medium Working Set)
- Easy Bar Reverse Curls:
- 3 x 10 (Heavy Working Set)
- Incline Dumbbell Curls (for the long head):
- 3 x 10 (Medium Working Set)
- Wrist Curls:
- 3 x 25 (Light Working Set)
At first, you might be wondering why I do not include deadlifts or squats (of any variation) in this split. And this is not because I'm lazy. It is because of a tailbone injury (that I'm not quite sure how I got; no, I did not fall on it). Doctors recommended to me that I do not do anything that puts a heavy load onto my lower back area towards the affected region. So instead, I just do anything ELSE I can that doesn't involve squatting, etc.
Leg Day:
- Leg Press:
- 1 x 10 (Warmup)
- 3 x 8-10 (Heavy Working)
- Leg Extension:
- 4 x 12 (Heavy Working)
- Seated Hamstring Curls (to train one position of the hamstring):
- 4 x 10-12 (Heavy Working)
- Lying Hamstring Curls (to train the other position):
- 4 x 10-12 (Heavy Working)
- Hip Adductor Machine:
- 3 x 10 (Heavy Working Set)
- 3 x Failure (Light Dropset) *each set in between*
- Hip Abductor Machine:
- 3 x 10 (Heavy Working Set)
- 3 x Failure (Light Dropset) *each set in between*
- Calf Raises:
- 4 x 15-20 (Medium Working Set)
My upper chest on my right side (and my chest in general) is severely lacking. It is cosmetically displeasing as it appears smaller. Although, there isn't a strength difference between either side, so I have a feeling it has to do with the insertions of my chest causing in an imbalance in the muscle bellies of each pec, thus resulting in one being bigger than the other. I just plan on giving it time. I also do not include any direct front delt work in my push days as my delts are usually fried from the chest workouts. If you think this is a bad idea, please let me know and I can make revisions.
Push Day:
- Flat Bench Press:
- 2 x 10 (Warmup)
- 4 x 6-8 (Heavy Working Set)
- Incline Dumbbell Press:
- 3 x 10-12 (Heavy Working Set)
- Decline Cable Fly:
- 3 x 12 (Working Set)
- Seated Machine Fly:
- 3 x 10-12 (Heavy Working Set)
- Dumbbell Lateral Raises:
- 3 x 10 (Working Set)
- 3 x 10 partials (Heavy Set) *each set in between*
- Tricep Pulldowns:
- 3 x 10-12 (Heavy Working Set)
- 3 x Failure (Light Dropset) *each set in between*
- Standing Overhead Cable Tricep Extensions:
- 3 x 10-12 (Heavy Working Set)
- 3 x Failure (Light Dropset) *each set in between*
- Machine Tricep Dips:
- 3 x 8-10 (Heavy Working Set)
My back and arm genetics are fairly decent (especially my arm genetics, probably the best part of my body and what I get the most attention for. Right now they're sitting at about 15 inches flexed). My main goal for back though is to build a wider, thicker, and proportionally pleasing back as OPTIMALLY as possible. Please let me know if the workouts I have included in this split will result in that (generally speaking, genetics plays a role of course). I like to hit all areas of my back to make sure I'm covering everything with enough volume. Occasionally, if I have time and if I'm feeling like it, I'll do some shrugs too just to get some direct work on my upper traps.
Pull Day:
- Lat Pulldowns:
- 1 x 15 (Warmup)
- 2 x 12 (Medium Weight)
- 2 x 10 (Heavy Weight)
- Pronated Grip Seated Rows (the row machine where you load on the plates):
- 3 x 10 (Heavy Working Set)
- Seated V-Bar Cable Rows:
- 3 x 10-12 (Heavy Working Set)
- Lat Pushdowns:
- 3 x 10 (Heavy Working Set)
- 3 x Failure (Light Dropset) *each set in between*
- Standing Cable Rear Delt Fly:
- 4 x 10 (Working Set)
- 4 x Failure (Light Dropset) *each set in between*
- Machine Preacher Curls (for the short head):
- 3 x 10-12 (Medium Working Set)
- Easy Bar Reverse Curls:
- 3 x 10 (Heavy Working Set)
- Incline Dumbbell Curls (for the long head):
- 3 x 10 (Medium Working Set)
- Wrist Curls:
- 3 x 25 (Light Working Set)
At first, you might be wondering why I do not include deadlifts or squats (of any variation) in this split. And this is not because I'm lazy. It is because of a tailbone injury (that I'm not quite sure how I got; no, I did not fall on it). Doctors recommended to me that I do not do anything that puts a heavy load onto my lower back area towards the affected region. So instead, I just do anything ELSE I can that doesn't involve squatting, etc.
Leg Day:
- Leg Press:
- 1 x 10 (Warmup)
- 3 x 8-10 (Heavy Working)
- Leg Extension:
- 4 x 12 (Heavy Working)
- Seated Hamstring Curls (to train one position of the hamstring):
- 4 x 10-12 (Heavy Working)
- Lying Hamstring Curls (to train the other position):
- 4 x 10-12 (Heavy Working)
- Hip Adductor Machine:
- 3 x 10 (Heavy Working Set)
- 3 x Failure (Light Dropset) *each set in between*
- Hip Abductor Machine:
- 3 x 10 (Heavy Working Set)
- 3 x Failure (Light Dropset) *each set in between*
- Calf Raises:
- 4 x 15-20 (Medium Working Set)