Ppl 6 Day Split

[BigBroGhannddii]

Aye up peeps, been tinkering with a Push Pull Legs split for a while now, trying to get it to somewhere I'm happy with. Aiming more for strength but still want a bit of hypertrophy in there for mass, would appreciate any feedback on this as I'm 4 weeks in to building it and it's starting to annoy me now!

Push A
Incline bench 5x5-8
Oh press (machine) 4x6-10
Pec deck fly 3x8-12
Shrugs 3-4xfailure
Skullcrushers 2-3x8-12 (Superset Close grip chest press)

Pull A
Pendal Row 5x6-10
Rack pull 4x5-8
Db screw curls 3x10-20
Single arm row 3x10-12
Face pulls 3x10-12
Ez bar curls 3x7,7,7

Legs A
Back squats 5x5-8
RDL 3x8-12
Standing calf raise 3x12-20
Hip thrust 4x6-10
Ham curls 3x10-15

Push B
Military press 5x5-10
Flat DB bench 4x8-12
DB Lat raise 3x10-15
Upright row 3x8-12
Dips superset to OH extension 3x10-15ea

Pull B
Deadlift 5x3-5
Pull ups 4xfailure
Wide pull down 3x6-10
Hammer curl 3x10-15
Rear delt fly (Pec deck) 4x10-15
Reverse grip curls 3x10-15

Legs B
Leg press 10x8-10
Bulgarians (quads) 3x8-12
Seated calf raise 3x10-20
leg extension 3x10-15
Walking lunges 2-3x15-20 each leg

 

[GhostOf2Can]

Looks fine as a loose template although I’d say it’ll end up being too much after a couple of weeks if working hard

You can do it but be prepared to drop volume or exercises or even total days

Auto regulation is the key to a good routine. You have to be able to adjust on the fly

 

[BigBroGhannddii]

Looks fine as a loose template although I’d say it’ll end up being too much after a couple of weeks if working hard

You can do it but be prepared to drop volume or exercises or even total days

Auto regulation is the key to a good routine. You have to be able to adjust on the fly

This is already the cut version of the split, I had more in there to start but it was far too much to fit into my sessions lol... I've been training 5-6 days a week for a while now, always managed to space muscle groups apart so they get enough rest but I'm bored to death of Bro splits & 5x5 programmes so thought I'd have a bash at making this myself... Some days I'll drop a few sets if I'm already flagging, other days I'll add some just depends on energy really

 

[pooley1810]

Looks a decent exercise selection
But I think you have too many working sets if you're working to failure on all those
As a personal preference, I like to have traps on my pull day allowing more focus on the delts on push

 

[Mr mac]

Also if that’s 6 days you’ve got rack pulls then the day after back squat and rdl and then deadlift on pull B. I would say your lower back will be shot to shit very quickly. I would pull your heavy pulls if needs be on lower day and rotate between rdl and dead each week. Only one of them. Pull day I would keep to upper and lat work such as cable rows and chest supported stuff

 

[BigBroGhannddii]

Looks a decent exercise selection
But I think you have too many working sets if you're working to failure on all those
As a personal preference, I like to have traps on my pull day allowing more focus on the delts on push

Normally only go to near failure (1-3 reps left in the tank) cause I train alone and don't have a spotter for bench or anything... Also helps me keep the weights going up at a steady pace.
I did try Shrugs on pull day but I just couldn't feel them working, I like doing them with the rest of my shoulders so I can actually feel the pump off them

 

[BigBroGhannddii]

Also if that’s 6 days you’ve got rack pulls then the day after back squat and rdl and then deadlift on pull B. I would say your lower back will be shot to shit very quickly. I would pull your heavy pulls if needs be on lower day and rotate between rdl and dead each week. Only one of them. Pull day I would keep to upper and lat work such as cable rows and chest supported stuff

It's 6 days but not in the order I've put them down as, normally I'll do the split like this to space rack pulls, squats, rdls and deads apart
Day 1 Pull A
Day 2 Push A
Day 3 Legs A
Rest day
Day 5 Push B
Day 6 Pull B
Day 7 Legs B
Rest day
Repeat

 

[noel]

Normally only go to near failure (1-3 reps left in the tank) cause I train alone and don't have a spotter for bench or anything... Also helps me keep the weights going up at a steady pace.
I did try Shrugs on pull day but I just couldn't feel them working, I like doing them with the rest of my shoulders so I can actually feel the pump off them

why not try training to failure... .too many sets in there

also spotters - ok for bench but thats about it, or set the incline up in a rack and use the safeties..

but for everything else no spotter needed, DBs can be dropped ....everything else can do alone.... I training alone 95% of the time and have done for years.... you don't need 5 sets way overkill IMO..... and as has been mentioned lower back loading is very tightly packed

 

[BigBroGhannddii]

why not try training to failure... .too many sets in there

also spotters - ok for bench but thats about it, or set the incline up in a rack and use the safeties..

but for everything else no spotter needed, DBs can be dropped ....everything else can do alone.... I training alone 95% of the time and have done for years.... you don't need 5 sets way overkill IMO..... and as has been mentioned lower back loading is very tightly packed

I've done training to failure and I still do on alot of my sets, the first compound of each day is more of a strength builder hence the 5 sets of 5, 5 sets of 3 on deadlifts. Everything else is just an assist towards that.

I'm gonna trail this for a couple of weeks and see how it goes, if it's too much on my lower back or if I don't see any progress I'll just switch it back to bro splits, just wanted to try something different for a bit but all the generic PPL workouts look wank haha

 

[pooley1810]

I've done training to failure and I still do on alot of my sets, the first compound of each day is more of a strength builder hence the 5 sets of 5, 5 sets of 3 on deadlifts. Everything else is just an assist towards that.

I'm gonna trail this for a couple of weeks and see how it goes, if it's too much on my lower back or if I don't see any progress I'll just switch it back to bro splits, just wanted to try something different for a bit but all the generic PPL workouts look wank haha

If you're training a bodypart twice a week you need to drop the volume per session
It takes a little getting used to when you change from a single bodypart split where you just Hammer one muscle group over 5 or 6 exercises
But you soon realise you can't sustain the high volume when that muscle group comes again every 4th day

 

[BigBroGhannddii]

If you're training a bodypart twice a week you need to drop the volume per session
It takes a little getting used to when you change from a single bodypart split where you just Hammer one muscle group over 5 or 6 exercises
But you soon realise you can't sustain the high volume when that muscle group comes again every 4th day

Yea I get that, this is why I've tried to split them. Push a being mainly chest based and push b being more shoulders. Pull a mainly rows and pull b being pull downs. Legs a being mainly hamstrings and legs b being quad focused... As I said, I'll trial it for a few weeks and if I'm feeling it too much Ill swap it out, when I was doing bro splits I regularly trained each muscle group twice a week as Ive always trained 5+ days a week, done me alright up till now but I'll post an update on this after a few weeks and let you know how right you are haha

 

[Big Balls]

If you're training a bodypart twice a week you need to drop the volume per session
It takes a little getting used to when you change from a single bodypart split where you just Hammer one muscle group over 5 or 6 exercises
But you soon realise you can't sustain the high volume when that muscle group comes again every 4th day

Agree...you still get people who try Arnold's Split from his encyclopedia of Bodybuilding.
Most fail ...

 

[pooley1810]

Yea I get that, this is why I've tried to split them. Push a being mainly chest based and push b being more shoulders. Pull a mainly rows and pull b being pull downs. Legs a being mainly hamstrings and legs b being quad focused... As I said, I'll trial it for a few weeks and if I'm feeling it too much Ill swap it out, when I was doing bro splits I regularly trained each muscle group twice a week as Ive always trained 5+ days a week, done me alright up till now but I'll post an update on this after a few weeks and let you know how right you are haha

If it ain't broke then don't fix it then
If you're original split worked for you then why change,
I get its good to try different things as you might find something that suits you better
I've tried most other ways of training but always revert back to my own ppl variation
But if your heads not into it then it'll never work
You obvs don't wanna do this split as you've given it a chance and ignored the advice on what to change

 

[GhostOf2Can]

I've done training to failure and I still do on alot of my sets, the first compound of each day is more of a strength builder hence the 5 sets of 5, 5 sets of 3 on deadlifts. Everything else is just an assist towards that.

I'm gonna trail this for a couple of weeks and see how it goes, if it's too much on my lower back or if I don't see any progress I'll just switch it back to bro splits, just wanted to try something different for a bit but all the generic PPL workouts look wank haha

So your gonna trial it as it is despite starting a thread asking for opinions

What’s the point in wasting everyone’s time with the thread then?