Reply To: PPL

[Deleted User]

Oh f-k it as it’s Xmas…

This is not ‘official’, it’s based on what I do and my recollection of JP’s videos.

I like a Pull, push, off, legs, off setup. I have 2 rotations because I’ve got niggles and injuries but 3 is recommended.

Pull:
1. Thickness or width move (which ever is priority; I do a chest supported row) – 2 sets -1×6-9, 1×10-12
2. Heavy pull (e.g. deadlift, though I know JP prefers paused rdls here) – 2 sets – 1×6-9, 1×10-12
3. Width or thickness (whichever you didn’t do ex1; I do a pulldown variation) – 2 sets – 1×6-9, 1×10-12
4. Opposite of 3, so in this case I might do a wide grip seated cable – 2 sets – 1×8-10, 1×12-15
5. Opposite of 4, eg Hammer strength pullover; I like a rest pause set here (RP), 3 failure points, first failure point c.15 reps, 20-25s rests, go to failure again, 20-25s rest, go to F a third time (so RP3~15 in my shorthand).
6. Shrug variation (i.e. db shrug) – 2 sets, 2×12-15
7. Rear delt move (e.g. face pull) – 3 sets, first set 12-15, second set increase weight c.10% go to failure, set 3 go back to set 1 weight and try and match beat set 2 reps
8. Bicep move (eg – standing db curl) 2 sets – 1×8-10, 1×12-15
9. Calves (optional) – RP3~15
* nb I actually superset 2 sets of 2 rear delt moves for 6 & 7 because I don’t shrug.

Push
1. Priority of flat (ish) or high-incline press; I might do a flat smith for example) -1×6-9, 1×10-12
2. Opposite of 1 -1×6-9, 1×10-12
3. Tricep dominant compound (i.e. dip); I like slightly higher reps here – 1×8-10, 1×12-15
4. Pec flye (i.e. pec deck) – 1×8-10, 1×12-15
5. Side delt isolation (i.e. machine side lateral) – 3 sets, first set 12-15, second set increase weight c.10% go to failure, set 3 go back to set 1 weight and try and match beat set 2 reps
6. Choice of front delt raise or second side delt isolation – 1 set of 15-20, slow tempo
7. Tricep isolation, i.e. rope push down – same set/rep scheme as ex5
8. Bicep isolation (i.e. machine preacher curl) – RP3~12
9. Abs – 3 sets, 15-25 reps, make sure you’re actually using abs and control the movement

Legs:
1. Hamstring isolation (eg seated leg curl) – RP3~12
2. First thigh compound (i.e. hack squat); 2 sets – 1×8-10, 1×12-15
3. Second thigh compound (i.e. leg press); 2 sets – 1×8-10, 1×15-20
4. Quad isolation (i.e. leg extension); 1 set – 1×12-15
5. Weakness compound (i.e. if you have weak glutes this could be a glute thrust) 2 sets – 1×8-10, 1×12-15
6. Single leg press or lunge – 1 set – 1×12-15
7. Second hamstring isolation (e.g. lying leg curl) – 1 or 2 sets
8. Adductor – 1 RP3 set, vary rep range
9. Calves, eg seated calf – 3 sets, first set 12-15, second set increase weight c.10% go to failure, set 3 go back to set 1 weight and try and match beat set 2 reps

Of course, there are 100 other ways of setting this up, and it’s not definitive, but hopefully this will give you a start.