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  • Posted On: 06-09-19, 1:30 pm (EDT) #1

    PPL with no "machines"

    June 9, 2019, 1:30 pm

    I did Scott's PPL program last year and after a year of self-admitted "program hopping", I'm going back to it with a manageable frequency of 5 days. Push-Pull-Rest-Legs-Rest and repeat.

    I just redid my garage and added a whole bunch of equipment - rack, bumpers, barbell, dip station, landmine, and a flat bench.

    I've added a few other accessories since this picture - a "dead wedge", wrist straps, and a white board on the wall above my dumbbell rack.

    I'm a fan of Scott's PPL structure and want to stick to that with some modifications. Obviously, I want to do it at home and there's no cable machines here. If I want to replace things like cable flies, lat pulldowns, leg press, etc. What kinds of exercises would be good swaps for me? 

    Also, does 20 sets of high volume per workout seems about right, or is that too high when added in to a 7-7-6-4-3-AMRAP compound movement at the start?

    I saw great progress and gains with PPL and now that I have managed to bring my BF down to 14% (was 17% last year), I am really hoping to have a good block of muscle building this time around combined with proper volume and progressive overload. Currently, I was able to do 3 reps at 245 for deadlifts, 3 reps at 150 for bench press, and 3 reps at 140 for squats.

  • Posted On: 07-09-19, 5:55 am (EDT) #2

    PPL with no "machines"

    July 9, 2019, 5:55 am
    Posted by: STEMJeff

    I did Scott's PPL program last year and after a year of self-admitted "program hopping", I'm going back to it with a manageable frequency of 5 days. Push-Pull-Rest-Legs-Rest and repeat.

    I just redid my garage and added a whole bunch of equipment - rack, bumpers, barbell, dip station, landmine, and a flat bench.

    I've added a few other accessories since this picture - a "dead wedge", wrist straps, and a white board on the wall above my dumbbell rack.

    I'm a fan of Scott's PPL structure and want to stick to that with some modifications. Obviously, I want to do it at home and there's no cable machines here. If I want to replace things like cable flies, lat pulldowns, leg press, etc. What kinds of exercises would be good swaps for me? 

    Also, does 20 sets of high volume per workout seems about right, or is that too high when added in to a 7-7-6-4-3-AMRAP compound movement at the start?

    I saw great progress and gains with PPL and now that I have managed to bring my BF down to 14% (was 17% last year), I am really hoping to have a good block of muscle building this time around combined with proper volume and progressive overload. Currently, I was able to do 3 reps at 245 for deadlifts, 3 reps at 150 for bench press, and 3 reps at 140 for squats.

    @stemjeff If you're only hitting everything once per week, then 20 sets per workout for some high volume is totally fine.

     

    For some alternative movements, you can try flat or incline dumbbell flys, pull-ups and then maybe another lunge or step-up to replace the leg press, or even a barbell hack squat.

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