Join Now
Menu
Results 1 to 2 of 2
Page 1 of 1
Jump to page:
Jump To:
  • 03-20-17, 11:43 am (EDT)

    At Home PPL Critique / Schedule

    March 20, 2017, 11:43 am

    Whats up everybody, first post here and was looking to get some input on my current direction. I've lost a crap ton of weight and put on some muscle, but now I'm looking to kick it up a notch and get strong.  I'm trying out a P/P/L routine mixed with some of the "freebie" routines Scott has posted through the 12 week challenge.  I have a decent little basement gym but am somewhat limited by space and equipment.  Though with some luck I may be able to start hitting up an actual gym on a weekend day or two.

     

    First off I know a PPL is supposed to have rest days in between, but I work long hours (5am-3:30pm with a 1 hour commute both ways) so I crunch my main workouts into the weekend, and supplement them with short afternoons and early mornings throughout the week.  Here's what it looks like:

     

    Monday - 3AM Cardio (HIIT or LIIT) / Afternoon AT HOME UPPER BODY 1 (from the 12wk challenge)

     

    Tuesday - 3AM Cardio / Afternoon OFF

     

    Wednesday - 3AM Cardio / Afternoon AT HOME LOWER BODY 1 (from the 12wk challenge)

     

    Thursday - 3AM Cardio / Afternoon OFF

     

    Friday - 4AM PUSH (all lifts have 2-3 warm up sets from 60%-80% 1RM) + UPPER BODY 1

    • Bench Press 3x5
    • Seated Shoulder Press 3x8
    • Inclince Dumbbell Press 3x10
    • Side Lat Raises 2x10
    • Overhead Triceps Extension 2x10
    • LOOKING FOR A REPLACMENT FOR TRICEP PRESSDOWNS

    Saturday - 4AM LEGS (w/ warm up sets) + LOWER BODY 1

    • Squats 3x8
    • Romanian Deadlifts 2x10
    • Leg Curl 2x12
    • Calf Raise 4x10
    • LOOKING FOR REPLACEMENT FOR LEG PRESSES

    Sunday - 4AM PULL (w/ warm up sets) + Optional Cardio or lifts depending on time

    • Bent Over Barbell Row 3x5
    • Pull Ups 3x8
    • Barbell Shrugs 3x10
    • Barbell Curls - 2x10
    • Dumbell Hammer Curls 2x8
    • LOOKING FOR REPLACEMENT FOR FACE PULLS

     

    So what do you think?  What could change or use improvement?  Where should I fit in deadlifts?  Suggestions on stuff to add or take away?

    Input is greatly appreciated!

  • 04-20-17, 1:10 am (EDT)

    At Home PPL Critique / Schedule

    April 20, 2017, 1:10 am
    Posted by: djoksimo

    Whats up everybody, first post here and was looking to get some input on my current direction. I've lost a crap ton of weight and put on some muscle, but now I'm looking to kick it up a notch and get strong.  I'm trying out a P/P/L routine mixed with some of the "freebie" routines Scott has posted through the 12 week challenge.  I have a decent little basement gym but am somewhat limited by space and equipment.  Though with some luck I may be able to start hitting up an actual gym on a weekend day or two.

     

    First off I know a PPL is supposed to have rest days in between, but I work long hours (5am-3:30pm with a 1 hour commute both ways) so I crunch my main workouts into the weekend, and supplement them with short afternoons and early mornings throughout the week.  Here's what it looks like:

     

    Monday - 3AM Cardio (HIIT or LIIT) / Afternoon AT HOME UPPER BODY 1 (from the 12wk challenge)

     

    Tuesday - 3AM Cardio / Afternoon OFF

     

    Wednesday - 3AM Cardio / Afternoon AT HOME LOWER BODY 1 (from the 12wk challenge)

     

    Thursday - 3AM Cardio / Afternoon OFF

     

    Friday - 4AM PUSH (all lifts have 2-3 warm up sets from 60%-80% 1RM) + UPPER BODY 1

    • Bench Press 3x5
    • Seated Shoulder Press 3x8
    • Inclince Dumbbell Press 3x10
    • Side Lat Raises 2x10
    • Overhead Triceps Extension 2x10
    • LOOKING FOR A REPLACMENT FOR TRICEP PRESSDOWNS

    Saturday - 4AM LEGS (w/ warm up sets) + LOWER BODY 1

    • Squats 3x8
    • Romanian Deadlifts 2x10
    • Leg Curl 2x12
    • Calf Raise 4x10
    • LOOKING FOR REPLACEMENT FOR LEG PRESSES

    Sunday - 4AM PULL (w/ warm up sets) + Optional Cardio or lifts depending on time

    • Bent Over Barbell Row 3x5
    • Pull Ups 3x8
    • Barbell Shrugs 3x10
    • Barbell Curls - 2x10
    • Dumbell Hammer Curls 2x8
    • LOOKING FOR REPLACEMENT FOR FACE PULLS

     

    So what do you think?  What could change or use improvement?  Where should I fit in deadlifts?  Suggestions on stuff to add or take away?

    Input is greatly appreciated!

    Hey djoksimo!

     

    Your general set up looks OK.. I would fit deadlifts on your pull day for sure.

     

    If you want to get strong, I think you need to be working in smaller rep ranges. 3-6 reps for your compound lifts, potentially doing a reverse pyramid style of training where you start your sets of with maybe 8 reps, and work your way through 4-6 total sets ending with a set of about 3 reps, really going heavy.

     

    Then with your other movements, you can keep a couple at the 10 rep range, but push some others closer to around 6-8 reps for more of a mix between strength and hypertrophy.

     

    A replacement for tricep pushdowns can be dips (on a bench if you don't have a dip bar/station) or tricep kickbacks.

     

    A replacement for leg presses can be front squats, goblet squats, or sissy squats.

     

    A replacement for face pulls can be upright rows if you were using them for mostly trap work. If they were for rear delts mostly, just do some dumbbell reverse flys.

     

    Hope that helps!!

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

Results 1 to 2 of 2
Page 1 of 1
Jump to page:
Jump To: