Push Pull Legs (PPL) is stupid!
Back is sore after pull day and it limits effectiveness of leg day
Alternative is Push Legs Pull, which is better but it has the same problem. Deadlifts on leg day makes back sore and it affects pull day.
This is an issue twice a week, assuming you do two cycles in a week then a rest day
I am going to try Pull Push Legs for a few weeks now. It has the same issue as PPL but only once a week.
Upper Legs
(not too much weight, but penty of sets)
LF Leg Presses:
1. 20kg x 20 reps
2. 42,5kg x 20 reps
3. 57,5kg x 15 reps
4. 72,5kg x 15 reps
5. 87,5kg x 12 reps
6. 102,5kf x 12 reps
7. 117,5kg x 8 reps
8. 132,5kg (292lbs) x 8 reps
Reversed Hack Squat:
1. MW x 15 reps
2. MW + 25kg x 15 reps
3. MW + 50kg x 15 reps
4. MW + 75kg x 10 reps
5. MW + 100kg x 10 reps
6. MW + 125kg x 10 reps
7. MW + 150kg x 8 reps
8. MW + 175kg (385lbs) x 6 reps
Back Squats:
1. 20kg x 10 reps
2. 30kg x 10 reps
3. 40kg x 10 reps
4. 50kg x 10 reps
5. 60kg x 10 reps
6. 70kg x 10 reps
7. 80kg x 10 reps
8. 90kg x 8 reps
9. 100kg (220lbs) x 6 reps
10. 110kg (242lbs) x 6 reps
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Strong glutes, nurtured through consistent hip abductor exercises, are pivotal not only for leg movements but also for supporting the lower back and maintaining knee joint integrity during lifting and other functional tasks.
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Shoulders & Hamstrings
Cable Motion Overhead Presses:
1. 30kg x 30 reps
2. 40kg x 20 reps
3. 45kg x 15 reps
4. 50kg (110lbs) x 10 reps
5. 50kg x 8 reps
6. 50kg x 6 reps
7. 45kg x 10 reps
8. 45kg x 8 reps
MTS Overhead Presses:
1. 40kg x 20 reps
2. 50kg x 20 reps
3. 60kg x 15 reps
4. 70kg x 15 reps
5. 80kg x 10 reps
6. 90kg (198lbs) x 10 reps
7. 100kg (220lbs) x 6 reps
8. 100kg x 6 reps
Machine Laterals:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 25kg x 18 reps
4. 30kg x 18 reps
5. 35kg x 15 reps
6. 40kg (88lbs) x 12 reps
7. 45kg (99lbs) x 10 reps
8. 45kg x 10 reps
Seated Leg Curls:
1. 32kg x 20 reps
2. 40kg x 20 reps
3. 47kg x 20 reps
4. 55kg x 18 reps
5. 62kg x 15 reps
6. 70kg x 12 reps
7. 78kg (171lbs) x 12 reps
8. 85kg (187lbs) x 6 reps
Lying Leg Curls:
1. 20kg x 20 reps
2. 25kg x 18 reps
3. 32kg x 15 reps
4. 40kg x 12 reps
5. 47kg (103lbs) x 10 reps
6. 55kg (121lbs) x 6 reps
7. 55kg x 6 reps
8. 55kg x 6 reps
Stiff Leg Dumbbell Deadlifts:
1. 15kg x 15 reps
2. 15kg x 15 reps
3. 17,5kg x 15 reps
4. 17,5kg x 15 reps
5. 20kg x 15 reps
6. 20kg x 15 reps
7. 55kg (55lbs) x 10 reps
8. 55kg x 10 reps
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Chest & Calfs.
I have an appointment right after, so I had to hurry.
Flat Dumbbell Presses:
1. 20kg x 30 reps
2. 25kg x 20 reps
3. 30kg x 15 reps
4. 35kg x 10 reps
5. 42,5kg (93lbs) x 7 reps
6. 42,5kg x 5 reps
7. 40kg x 7 reps
8. 40kg x 6 reps
Incline Dumbbell Presses:
1. 30kg x 10 reps
2. 32,5kg x 10 reps
3. 35kg (77lbs) x 6 reps
4. 32,5kg x 7 reps
5. 32,5kg x 6 reps
6. 30kg x 10 reps
7. 30kg x 8 reps
8. 30kg x 7 reps
Flat Dumbbell Flyes:
1. 15kg x 15 reps
2. 17,5kg x 12 reps
3. 20kg x 8 reps
4. 22,5kg (49lbs) x 8 reps
5. 22,5kg x 6 reps
6. 20kg x 8 reps
7. 20kg x 8 reps
8. 17,5kg x 10 reps
Panatta Calf Extensions:
1. 25kg x 40 reps
2. 50kg x 30 reps
3. 75kg x 30 reps
4. 100kg (220lbs) x 25 reps
Seated Calf Raises:
1. 25kg x 30 reps
2. 45kg x 20 reps
3. 55kg x 15 reps
4. 55kg (121lbs) x 20 reps
LF Calf Extensions:
1. 35kg x 30 reps
2. 42,5kg x 25 reps
3. 50kg x 20 reps
4. 57,5kg (126lbs) x 20 reps
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Decided to go all out on the russian twist this morning, only landed 3x15 reps, but I’m sweating like a pig.
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Back, Posterior Delts & Abs
Iso-lateral Dumbbell Row:
1. 15kg x 15 reps
2. 20kg x 10 reps
3. 25kg x 10 reps
4. 30kg x 8 reps
5. 35kg x 8 reps
6. 40kg x 6 reps
7. 45kg (99lbs) x 6 reps
8. 50kg (110lbs) x 6 reps
Barbell Row:
1. 40kg x 12 reps
2. 45kg x 12 reps
3. 50kg x 10 reps
4. 55kg x 10 reps
5. 60kg x 8 reps
6. 65kg x 8 reps
7. 70kg (154lbs) x 6 reps
8. 75kg (165lbs) x 6 reps
Lying Dumbbell Pullover:
1. 15kg x 20 reps
2. 20kg x 20 reps
3. 22,5kg x 15 reps
4. 25kg x 12 reps
5. 27,5kg x 12 reps
6. 30kg (66lbs) x 10 reps
7. 32,5kg (71lbs) x 8 reps
8. 35kg (77lbs) x 8 reps
Lat Pulldown:
1. 42,5kg x 20 reps
2. 42,5kg x 20 reps
3. 50kg x 15 reps
4. 50kg x 15 reps
5. 60kg x 10 reps
6. 60kg x 10 reps
7. 70kg (154lbs) x 8 reps
8. 70kg x 6 reps
Reversed Dumbbell Flyes:
1. 7,5kg x 15 reps
2. 7,5kg x 15 reps
3. 10kg x 10 reps
4. 10kg x 10 reps
5. 12,5kg x 8 reps
6. 12,5kg x 8 reps
7. 15kg (33lbs) x 6 reps
8. 15kg x 6 reps
Hanging Knee-ups:
20, 20, 15 & 15 reps
MTS Crunches:
1. 45kg x 20 reps
2. 65kg x 20 reps
3. 85kg x 15 reps
4. 105kg (231lbs) x 10 reps
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