Hello all. I've been on a PPL split for a few months now. I must say I like the idea of training the same body parts 2 times per week, BUT I have been having a serious problem getting out of the gym in a timely manner. Most days I'm in the gym for 2 hours!!! That's even with 90 second rest times and I'm busting my ass every workout! I tend to start every workout with a compound movement. I also want to share my stats before I continue..... I am currently 5 foot 7 and weigh around the 160 mark i would assume my bf is around the 12% mark. With good form I've been able to achieve

205 bench press-5X

315 squat-6X

Bodyweight +50 lbs on pull ups-7X

180 incline bench-1 Rep Max

Here is what a typical push day for me would consist of

Barbell Bench press- 5 sets of 4-8 reps (82% of 1RPM)

Incline dumbells - 4 sets of 8-12 reps 

Incline flies- 4 sets of 8-12 reps

Weighted dips- 3 sets AMRAP

High to low cable flies- 5 sets of 8-12 reps

Dumbells static hold- 2 sets for 60 seconds

Barbell shoulder press- 4 sets of 6-8 reps

Dumbells flies- 5 sets of 8-15 reps 

Rope upright rows- 4 sets of 10 reps

 

Skull crushers- 4 sets of 8-12 

Powerbombs- 5 sets of 8-10 

Tricep pushdowns- 5 sets of 8-12 

 

If you could please help me out with my royturo a little bit that would be GREAT. Once again I'm spending around 2 hours in the gym.

@cocoh For one thing, you probably don't have to do as many exercises as you're doing at the moment. For chest for example, I would pick 2-3 max exercises of what you're currently doing. So on the first day you might do Barbell bench press, Incline dumbbell bench press and flies (variation of your choice, cables or dumbbells). Then on the second workout for the week, you might do BB bench press, incline DB bench press and chest dips.

 

Then for your triceps, you might pick just 2 exercises. The first workout might be skull crushers and pushdowns, and the second workout might be powerbombs and pushdowns (because powerbombs and skull crushers are both going to target your long head more, having 1 on each day makes sense).

 

What do you think of that?

 

The other thing is if you are in fact training everything twice per week, then you don't need this much volume per session. This session has 23 sets (not including dips) for your chest. So almost 50 sets for the week.. you probably only need 20-30 sets for your chest for the entire week. Cutting down on your exercises will obviously help with this, but even if you did want to keep all of those exercises, you would do fewer sets.

 

However, I suggest you go with the approach of doing fewer exercises, rather than doing a bunch of different movements that do the same thing (e.g. you don't need 3 different fly variations).

 

Hope that helps!

thank you so much Scott! I will definitely take this advice and roll with it :) you rock man!