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Unread 06-04-2018, 11:18 AM
ajm587 ajm587 is offline
Senior Member
Join Date: Aug 2015
Posts: 125
Default Can anyone recommend a good PPL template or routine?

Can anyone recommend a good PPL template or routine? Looking to switch it up from upper/lower. Something that will have me in and out in 45-60 minutes.

Last edited by ajm587 : 06-04-2018 at 11:23 AM.
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Unread 06-04-2018, 12:21 PM
LightCrow LightCrow is offline
Senior Member
Join Date: Dec 2009
Posts: 1,037

Just take your upper/lower and divide it up over PPL. I've done them in the past with GBR style volume and just move calves & abs to a push or pull day depending on how long those were taking to get leg workouts shorter.
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Unread 06-04-2018, 12:28 PM
HeavyLifting145 HeavyLifting145 is offline
Join Date: Oct 2013
Posts: 93

I've had great success with the routine I made below. I was dreading upper days on an U/L cause they took forever. I want to do PPL but not train 6 days so I combined the last Pull and Leg day.

Monday - PUSH
Bench, DB, or Machine Press 3x8-12
Incline Hammer Strength Machine 3x10-12
Fly Machine 3x12
Hammer Strength Shoulder Press 3x10-12
Side Lateral Cables 3x10
Overhead Tricep Extension 3x10-12
Tricep Pushdown 2x12-15

Tuesday - LEGS
Squats 3x5-8
RDL, or Hyperextension, Or Good mornings 3x10-12
Leg Extension 4x10-12
Leg Curl 4x10-12
Standing Calf Raise 4x10-12

Wednesday - PULL
Lat Pulldown 4x10-12
Cable Row 4x10-12
Row Machine 4x12-15
DB Curls 3x12-15
Hammer Curls 3x12-15
Facepulls 3x20

Thursday - PUSH
Incline or Flat Press or Machine 3x12-15
Decline Hammer Strength 3x12-15
Fly Machine 3x12-15
Side Lateral Raises 4x12-15
Overhead Tri Extensions 2x12-15
Tri Pushdowns 3x12-15

Friday - Legs + Pull
Leg Press 3x12-15
Leg Curl 3x12-15
Leg Extension 3x12-15
Seated or Standing Calf Raise 3x12-15
Lat Pulldown 3x12-15
Cable Row 2x12-15
Cable Curls 3x12-15
Facepulls 3x12-15
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Unread 06-06-2018, 10:43 AM
jimike jimike is offline
Senior Member
Join Date: Jun 2009
Posts: 116

I've been using this routine taken from Eric Helm's, Andrea Valdez, and Andy Morgan's book the muscle and strength pyramid and I've found it useful and simple to follow. The website has most of the stuff associated with the program (what rpe is etc).
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