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  • Posted On: 12-19-18, 5:18 am (EST) #1

    PPL

    December 19, 2018, 5:18 am

    I'm 18 and have been training for 18 months. I've gone from 61 to 75kg and progressed my strength but still pretty weak. I can only bench around 70kg for 1 rep. How can I improve my PPL? Or would a full body or upper/lower plan work better for me?

    I use this on 6 working days and 1 rest day. Everything is 3 sets with 8 reps.

     

    Push:

    Barbell Bench Press

    Dumbbell Shoulder Press

    Dumbbell Incline Bench Press

    Dumbbell Tricep Extension

     

    Pull:

    One-Arm Dumbbell Rows 

    Barbell Bicep Curls 

    Weighted Pull Ups 

    Weighted Chin Ups

     

    Legs/Abs:

    Barbell Squat

    Barbell Hip Thrust

    Ab workout


    Also, if I was to add cardio, would it be best to add it at the end of each leg workout?

     

  • Posted On: 12-19-18, 9:57 pm (EST) #2

    PPL

    December 19, 2018, 9:57 pm
    Posted by: JacobSwans

    I'm 18 and have been training for 18 months. I've gone from 61 to 75kg and progressed my strength but still pretty weak. I can only bench around 70kg for 1 rep. How can I improve my PPL? Or would a full body or upper/lower plan work better for me?

    I use this on 6 working days and 1 rest day. Everything is 3 sets with 8 reps.

     

    Push:

    Barbell Bench Press

    Dumbbell Shoulder Press

    Dumbbell Incline Bench Press

    Dumbbell Tricep Extension

     

    Pull:

    One-Arm Dumbbell Rows 

    Barbell Bicep Curls 

    Weighted Pull Ups 

    Weighted Chin Ups

     

    Legs/Abs:

    Barbell Squat

    Barbell Hip Thrust

    Ab workout


    Also, if I was to add cardio, would it be best to add it at the end of each leg workout?

     

    @jacobswans I would start with more volume to progress. If getting stronger is your goal, start doing more sets and fewer reps. Work in the 4 - 6 rep range, see how that goes. Possible more tricep work will help you push more weight too - add some overhead extensions, close-grip bench pressing or dips to your training to build your triceps stronger as well.

     

    The leg workout looks pretty minimal to be honest. Your legs are a HUGE muscle group and you're only doing 6 sets per workout? I would add in at least two other exercises along with what you have.

     

    Have you looked at my PPL program on the site? https://muscularstrength.com/Push-Pull-Legs

     

    And you can do cardio any time! Whenever it suits you best! Your legs might be a bit sore to do it after leg day haha, but if you want to that's fine.

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