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

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Hey! I am currently doing a Upper Lower Cardio PPL routine. I was doing PPLPPL but just couldn't add Cardio somehow without being fatigued.

My structure of Upper day is:

1. Back (Pull Ups // Lat Pulldown)
2. Chest (Flatbench Dumbbell Press)
3. Back (T Bar // Seated Row)
4. Chest/ Shoulder (Incline Bench Barbell // Seated Dumbbell press or Standing Barbell Press)
5. Biceps (EZ Bar Curl // Cable Curls)
6. Triceps (EZ Bar Skull Crushers // Overhead Triceps Extensions Rope)

Those are my current upper body exercises.

For Push day I do basically all exercises above (Chest/ Shoulder, Triceps) just the 2. exercise option) So instead of EZ Bar Skull Crushers (if I did them monday) I'd do Overhead Triceps Extensions on Thursday. If I did Cable Curls on Monday I'd do EZ Bar Curls on Friday (Pull)

Is okay for beginner?

Legs I do the same everytime I go:

1. RDLs or Squats
2. If I do RDLs I do Bulgarien Splitsquats, if I do Squats I do Leg Extension Machine instead
3. Leg Curls
4. Calf Raises

1. Push Pull Legs (6 days a week) Back can be sore after pull day and will limit leg day.
2. Push Legs Pull This ensures a good leg day but messes with pull day.
3. Pull Push Legs This feels like the most optimised of the three. Pull day is affected only once a week, as opposed to twice a week for the other two routines.

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too, or anything else training related

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too

Glad this community was created. I've been interested in lifting for a long time now. I'm currently doing 2x Olympic weightlifting workouts a week (working with my coach) and 2x bodybuilding/accessory workouts a week which I program myself (my coach knows I am doing this). I'm a big fan/proponent of evidence based training. I'm happy to be here and I'd be happy to help out where I can.

I use it as a quick reference when I'm at the gym and having doubts about my form.

What resources do you use?

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming

This is a pretty comprehensive video about squatting put out by Calgary Barbell, some good stuff here

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you’re new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming

Have a question about training, recovery, programming, or diet? This is the place to ask

No question is too basic or too advanced. Whether you're new to strength training or a seasoned lifter troubleshooting sticking points, ask away.

Folks feel free to jump in with answers too

I have managed to maintain a low bar squat 4x4 at 1.5x my bodyweight for the last five sessions! This is the longest I've held this weight without dropping off or getting hurt.

This time, I'm doing everything right:

• good sleep
• lots of healthy food (caloric surplus)
• enough protein
• squatting 1-2x a week (I need a longer recovery)

I have a goal for the rest of the year. Right now, my squat+bench+deadlift working weight total is 650. I really want to get my working weight total to over 750 by December!

I'll keep posting here with updates!

Right now I weigh in at 150lb, up from about 145lb when I started lifting heavy again this time last year. All the veggies, fiber, and protein has really gotten me stronger with more visible muscles, and only a small increase to my waist.

Welcome to this week's Training Log thread

Use this space to:

• Share your recent workouts
• Reflect on what went well (or didn’t)
• Track PRs, new programs, deloads, or changes
• Stay accountable with your training
• Ask for tips on progression or programming