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Can ai do PPLPPL with only 4 exercises a day? (sh.itjust.works)
submitted 3 days ago* (last edited 3 days ago) by [email protected] to c/[email protected]
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Just wondering, cause it seems low volume but I am hitting my muscles 1-2x.

Example currently:

Push 1: Monday

  • Flatbench DB Press 5x5-6 (Chest)
  • Incline Barbell Press 3x8-12 (Upper Che&Shoulder
  • Dips (Chest Tri Shoulder) 3x to 2-3 RIR
  • Skull Crushers 4x12-15

Push 2: Thursday

  • Flatbench DB Press 4x8-12
  • Shoulder Press Barbell (standing) 4x8-12
  • Triceps Overhead Extensions 1x6, 1x8, 1x10
  • Cable Lateral Raises 5x15

I am basically doing 9 Sets Chest just with DB Benchpress. Do incline presses count and do the shoulder presses count too?

I cant do more im exhausted by the end of my workout and each takes already 1 hour.

For legs I do: wednesday 1

  • RDLs
  • Bilgarien Splitsquats
  • Leg Curls
  • Smithmachine Calf raises

Saturday 2:

  • Squat Barbell
  • Leg Extensions
  • Leg Curls
  • Calf Raises

Dunno... or should I Stick to same exercises for each PPL day?

I wonder if its bad doing incline bench and standing shoulder press only once for example... but dont they kind of target same muscles?

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[-] [email protected] 4 points 3 days ago* (last edited 3 days ago)

Pull I didn't add, was on my phone.

Pull Day 1 (Tuesday)

  • Pullups (can do like 5-6 currently) I try to aim for 5 Sets
  • T-Bar Row 2 Sets of 8, 1 Set 12
  • Face Pulls (Cable) 3x8-12
  • EZ Bar Curls 3x8-12
  • Cable Hammer Curl 3x8-12

Pull Day 2 (Friday):

  • Lat pulldowns 4x8-12
  • Seated Rows 3x8-12
  • Dumbbell Shoulder Shrugs 2x8, 1x12
  • Cable Curls (short EZ Bar attached): 1x6, 1x8, 1x12
  • Dumbbell Hammer Curls: 1x6, 1x8, 1x12

I don't know if it would just be smarter only doing Pull Day 1 or Pull Day 2, but not mixing both. But my main goal is honestly trying to get better at pull ups. But I think I am missing out if I don't do lat pulldowns... So dunno?

Maybe in general it's smarter only doing 1 variation? Push 1, Pull 1, Lower 1, Push 1, Pull 1, Lower 1 instead of doing the next PPL with Push 2, Pull 2, Lower 2..?

[-] [email protected] 3 points 3 days ago* (last edited 3 days ago)

All looks reasonable to me. Take deload weeks and change things up if progress stalls. Doesn’t need to be complicated. If you feel like you’re overdoing or under-doing one or more group you can switch things up and take stuff out.

Also keep in mind big muscles need big time to recover, and heavier weights also impact recovery. So even if you’re doing a deadlift focus (for example) you wouldn’t necessarily deadlift 2x a week. It’s just too taxing. Work in glute bridges and RDLs and other accessories instead. But smaller muscles like biceps and triceps need a lot less time to recover, and curls tend to be lightish, so you can do that a lot more.

RP has a whole set of articles about volume if you want to go full nerd but the indicators of how many reps you could get done/weight lifted should be flat or trending up, not trending down. If it is down, you’re going too hard.

this post was submitted on 05 Jun 2025
7 points (81.8% liked)

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