Hey! I am currently doing a Upper Lower Cardio PPL routine. I was doing PPLPPL but just couldn’t add Cardio somehow without being fatigued.

My structure of Upper day is:

  1. Back (Pull Ups // Lat Pulldown)
  2. Chest (Flatbench Dumbbell Press)
  3. Back (T Bar // Seated Row)
  4. Chest/ Shoulder (Incline Bench Barbell // Seated Dumbbell press or Standing Barbell Press)
  5. Biceps (EZ Bar Curl // Cable Curls)
  6. Triceps (EZ Bar Skull Crushers // Overhead Triceps Extensions Rope)

Those are my current upper body exercises.

For Push day I do basically all exercises above (Chest/ Shoulder, Triceps) just the 2. exercise option) So instead of EZ Bar Skull Crushers (if I did them monday) I’d do Overhead Triceps Extensions on Thursday. If I did Cable Curls on Monday I’d do EZ Bar Curls on Friday (Pull)

Is okay for beginner?

Legs I do the same everytime I go:

  1. RDLs or Squats
  2. If I do RDLs I do Bulgarien Splitsquats, if I do Squats I do Leg Extension Machine instead
  3. Leg Curls
  4. Calf Raises (Smithmachien)

Can’t do Deadlifts cause I don’t know proper form. I thinking about removing Squats and RDLs to but then I just suck on leg day cause I am not sure if form is good enough.

  • Grogon@sh.itjust.worksOPEnglish
    2·
    5 days ago

    Yeah kind of.

    I go for strength on my Upper and Lower day, so about 5-8 reps but to keep tracking simple I am currently just aiming for 3 Sets and not changing around to 4 for some.

    And on my PPL days I choose the weight to aim for minimum of 10 and maximum of 12. If I ever reach 12 or miss judge the first set and suddenly find myself doing more than 12 I go for 2-3 RIR with the set and increase weight for the next set.

    So basically the first two workouts (Upper Lower) 3 Sets 5-8 Reps and the other PPL workouts I do 3 Sets of 10-12. I increase weight or add a set the next time if I get all 3 Sets with the maximum Rep target. So 3x8 = I increase weight next time a bit and go back to 3x5-6 or I add another set and see how it feels.

    Yeah will practise the DL but you are right it is the same movement though. Just scared if I do it slitely wrong it will break my back lol.

    Currently playing around though and seeing what happens if I do different things. Like instead of increasing weight, adding a set or something I do the reps slower or decrease rest time between sets or try a super set with another muscle.

    Last week I did dumbbell benchpresses but instead of 3x10-12 I did 1x12, rest for 45 seconds and used the same weight to see how many reps I get. Rested another 2 minutes after that and repeated. So it was kind of like 2 Sets in a row 3x. First Set 12 Reps, Rest 45 seconds, did as many reps as possible (think it was 8 reps then). Rest 2 minutes. Second Set lower weight, 12 reps, rest another 45 seconds and went for another try on how many and the same with the 3. Set

    • shittydwarf@sh.itjust.worksMEnglish
      2·
      5 days ago

      Start low on the deadlift, add weight slowly, and build up tons of practice, you should never feel in danger. Or stick with RDLs, they’re fantastic.

      As for your sets / reps etc you would be well served by following something established like Metalicdpa’s PPL program which will remove some of the guess work.

      Or if your system is working for you stick with that. Many roads lead to Rome