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  • 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!

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