Is this a good/decent split? Been trying to refine it lately.

[CarterJ07]

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)

 

[Andrewgen_Receptors]

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).

I've only ever injured my tailbone a couple times, and it was NO mistaking when it happened because it made it painful to walk, stand, sit, lay down, get up, EVERYTHING. So I'm not calling you a liar, but...

Doctors recommended to me that I do not do anything that puts a heavy load onto my lower back area towards the affected region.

For how long?

---

On to your training...
Way too much volume dude.
31 sets on legs
36 sets on pull
34 sets on push

I do not believe you are quite prepared to make your own programs. I'd recommend following a strength template (531, conjugate, 5x5, whatever) and doing a few accessory lifts to target muscles worked on that lift.

Get your basics (heavy compounds) in. Squats, Deads, Bench, Overhead Press. These are the basis for pretty much all other movements and will serve you well as a foundation to build on. I know you said you have an injury, but, umm... figure out how to fix it. These are basic human functions and if you cannot do them, that needs correcting before figuring out how to refine your split.

BTW, every teenager finds a reason to bench, yet has some vague yet limiting injury that only pertains to Squats. This is why I'm leery to play along.

 

[Robdjents]

there’s tons of stuff you could do better than this…as stated this is waaaay too much volume.
5x5 is good
I recommend greyskull lp…especially if you’re looking to get strong and build a base …for example my workout yesterday was

Decline bb bench
Tbar rows
incline db bench
Chin-ups
Deadlifts

All sets to failure totaling less than 100 reps. More is not always better.. up the intensity and you won’t be able to do all that volume

 

[CarterJ07]

I've only ever injured my tailbone a couple times, and it was NO mistaking when it happened because it made it painful to walk, stand, sit, lay down, get up, EVERYTHING. So I'm not calling you a liar, but...


For how long?

---

On to your training...
Way too much volume dude.
31 sets on legs
36 sets on pull
34 sets on push

I do not believe you are quite prepared to make your own programs. I'd recommend following a strength template (531, conjugate, 5x5, whatever) and doing a few accessory lifts to target muscles worked on that lift.

Get your basics (heavy compounds) in. Squats, Deads, Bench, Overhead Press. These are the basis for pretty much all other movements and will serve you well as a foundation to build on. I know you said you have an injury, but, umm... figure out how to fix it. These are basic human functions and if you cannot do them, that needs correcting before figuring out how to refine your split.

BTW, every teenager finds a reason to bench, yet has some vague yet limiting injury that only pertains to Squats. This is why I'm leery to play along.

I understand your hesitancy to believe my dilemma, but I assure you that my tailbone injury/problem, regardless of how severe it may be compared to yours, is very real. Pain (at least this kind) doesn't just happen when everything is functioning correctly. I enjoy working out very much and wouldn't be making excuses to get out of it.

In terms of my volume, despite the fact that I'm a "beginner" and likely "don't know what I'm talking about" in anyone's eyes (not to sound disrespectful), I disagree. For one thing, it doesn't matter the total amount of reps I do for a given "push" or "pull" day. The whole point of those days is that it isn't just working on ONE muscle or muscle group. Pushing movements include multiple separate muscles. So it's not like I'm dedicating 34 sets to my chest or something, that would be absolutely ridiculous and I hope everyone has the sense NOT to do that. It's only around 4 exercises for my chest, most focusing on different parts (so I get a well-rounded workout). I don't see how this is a problem. Same goes for everything else. When you split it up to see where the sets are going toward, doesn't really seem that crazy to me.

Regardless, I appreciate the feedback and I'm not trying to claim I know everything. But the workout I designed for myself I have come to really enjoy and I AM able to push myself with it, make significant strength gains, and overall see physical improvement. If there's anything else you believe I may have gotten wrong, please do let me know. I'm here to learn lol, but if you do find something, I'd appreciate it if you could explain your reasoning behind it so I at least know WHY I'm listening to you. Anyone can claim "expert" and have a totally opposite opinion as someone else who does the same. Thank you!

 

[CarterJ07]

there’s tons of stuff you could do better than this…as stated this is waaaay too much volume.
5x5 is good
I recommend greyskull lp…especially if you’re looking to get strong and build a base …for example my workout yesterday was

Decline bb bench
Tbar rows
incline db bench
Chin-ups
Deadlifts

All sets to failure totaling less than 100 reps. More is not always better.. up the intensity and you won’t be able to do all that volume

While I understand where you're coming from (and I'm not trying to devalue your advice), I don't believe anyone is just able to assume the intensity and energy output I'm putting into these workouts. I assure you that I am being very intense with my workouts going to failure (or within 2 reps of it) on each exercise and am STILL able to choose heavier lifts consistently (of course I do gradually alter the weight depending on what I feel my body can handle). Despite my "high" volume in your eyes, I'm not suddenly gassed halfway through my workout. I enjoy what I do and I came here to refine it, not to entirely knock it down and rebuild it differently. From the progress I've seen, what I'm doing is seriously working for me. I still do appreciate the advice. Thank you!

 

[Andrewgen_Receptors]

If there's anything else you believe I may have gotten wrong, please do let me know

Why would I? You just dismissed everything I said after you asked for advice.

You should stick to what you're doing, nothing else will work - only high volume. When you stop growing, add more volume. And when that stops working, add even more volume.

Despite my "high" volume in your eyes, I'm not suddenly gassed halfway through my workout.

Strange, I'm usually gassed after the 2nd of the 12 sets per workout I do. I wonder why that is...

 

[CarterJ07]

Why would I? You just dismissed everything I said after you asked for advice.

You should stick to what you're doing, nothing else will work - only high volume. When you stop growing, add more volume. And when that stops working, add even more volume.

I'm sorry I made it appear that way. I do not believe I "dismissed" everything or anything you said. I didn't simply give you a "thanks but no thanks" response. I approached what you said with an open mind, I read it, and then I thoroughly explained MY point of view as to why I don't necessarily agree (didn't say I would NEVER agree). This is how discourse happens. We discuss our opinions, differing or not until something is achieved. I said my opinion, made it clear I was open for more discussion on the topic, and asked for further feedback (if you so wish). "Disagreeing" is not the same as "dismissing". So as I said before, I'm open to talk about this more.

I've never been one to blindly believe someone or what they say because they say they know what they're talking about or because they "look" like they know what they're talking about. If someone gives me an opinion I don't already agree with, I want to know the reasons behind it. I have too much volume? Ok then... why, how? You simply gave me the first half of that, your opinion, and not the "why" behind it. I'm a beginner teenage lifter after all, you can't expect me to know the ins and outs of everything.

 

[Andrewgen_Receptors]

I'm sorry I made it appear that way. I do not believe I "dismissed" everything or anything you said. I didn't simply give you a "thanks but no thanks" response. I approached what you said with an open mind, I read it, and then I thoroughly explained MY point of view as to why I don't necessarily agree (didn't say I would NEVER agree). This is how discourse happens. We discuss our opinions, differing or not until something is achieved. I said my opinion, made it clear I was open for more discussion on the topic, and asked for further feedback (if you so wish). "Disagreeing" is not the same as "dismissing". So as I said before, I'm open to talk about this more.

I've never been one to blindly believe someone or what they say because they say they know what they're talking about or because they "look" like they know what they're talking about. If someone gives me an opinion I don't already agree with, I want to know the reasons behind it. I have too much volume? Ok then... why, how? You simply gave me the first half of that, your opinion, and not the "why" behind it. I'm a beginner teenage lifter after all, you can't expect me to know the ins and outs of everything.

Go run DoggCrapp training for 6 months, then come back to this thread and look at your proposed training. You'll understand everything you need to.

 

[CarterJ07]

Go run DoggCrapp training for 6 months, then come back to this thread and look at your proposed training. You'll understand everything you need to.

Sorry it seems I pissed you off, but alright. Will do I suppose. If you were looking at it from my POV I'm sure you'd understand what I'm talking about (in terms of why I prefer explanations before I just get up and blindly follow someone else's plan), but I guess that's not the case

 

[Andrewgen_Receptors]

why I prefer explanations before I just get up and blindly follow someone else's plan

It's difficult to summarize 15 years of experience, failures, and the occasional success.

No trainer worth paying is going to give you the number of working sets you've listed. No paid program will either.

I can tell you that I, as an idiot who once thought I knew more than the best trainers in the world, wasted years of training following my own programs. They were well thought out, but with bad logic and worse understanding. Don't be me.

Follow a coach/trainer's plan to the letter, and do this for at least 6 months. I recommend DoggCrapp training by Dante Trudel, but plenty of other stuff works too. Paul Carter, Jordan Peters, Scott Stevenson, for starters.

You aren't smarter than these guys - neither am I. You would find the best results by following their programs to the letter.

P.S. not mad, I'm just direct.

 

[CarterJ07]

It's difficult to summarize 15 years of experience, failures, and the occasional success.

No trainer worth paying is going to give you the number of working sets you've listed. No paid program will either.

I can tell you that I, as an idiot who once thought I knew more than the best trainers in the world, wasted years of training following my own programs. They were well thought out, but with bad logic and worse understanding. Don't be me.

Follow a coach/trainer's plan to the letter, and do this for at least 6 months. I recommend DoggCrapp training by Dante Trudel, but plenty of other stuff works too. Paul Carter, Jordan Peters, Scott Stevenson, for starters.

You aren't smarter than these guys - neither am I. You would find the best results by following their programs to the letter.

P.S. not mad, I'm just direct.

I'll go ahead and give those a look, thanks for the info.