my PPL Template..

[Bobby-bandito]

Ok.. Here I have made a PPL Routine purely because I dont think Im gonna be able to recover from running 5x a week, doing other BW exercises in the morning aswell as a 4 day split. Ive Put in exercises That I find work brilliant for me.. Cut out the bullshat and kept It pretty raw. You may ask why no squats and Deadlifts... tbh I havent got a good excuse but to put it simply - I Like Rack Pulls.. they always beast my back and Squats do very little in terms of feel for me unless im doing loads of sets and loads of reps which could cause injury through poor form aswell so I replaced the Squats with Lunges (these DO kill me...)


Push-
Incline Dumbbell press – 4x8
Crossovers – 3x12
Seated press – 4x8
Bent Over Raises – 3x10
Dips – 4x8
Push-downs – 4x10-12

Pull-
Rack Pull– 3x8
Lat Pulldowns – 4x10
Back Extensions – 3x8 (an attempt to counter balance the situps I am doing through the week...)
Hammer Curls – 3x8
Barbell Curls – 3x10

Legs-
Lunges – 4x8
Good Mornings – 4x8
Leg Press – 3x20
Calf Press OR standing calf Press – 4x8
Seated Calf Raise – 3x8



Im not so open to suggestions about exercises (the ones I have chosen are the ones I enjoy and get good stimulus from) however Im more looking at advice regarding sets..

[Damothelad]

i think doing too many sets of high reps might be pushing it on the overtraining but i could be wrong, personaly id stay to 3 -4 sets on low reps 2-3 sets on high reps

5 reps on 5 sets
6 reps on 4 sets
8-10 reps on 3 sets
8-10 reps on 2 sets
this is wat ive got from the top of my head
personaly i like 2 stay around 20-25 reps per exercise stops me from over training but every one is different