Russell Coight
Member
What do you guys think of PPP? I'm just looking for something simple. I'm thinking of doing it for the 3 main lifts plus overhead press 4 days a week with hypertrophy/assistance whatever as well.
This is what I've put together:
Monday
Squat PPP
Quads Split squats 3 x 15-20
Leg extensions 4 x 15-20
Leg press 2 x 15-10
Bi's Standing DB curls 3 x 10-12
Incline DB curls 3 x 10-12
BB curls 3 x 10-12
DB Hammer curls 3 x 10-12
Calves Standing calf raises 10 x 15-20 2 sets done in a row with <30sec rest
Hammies Nordics 3 sets AMRAP
SLDL 3 x 10-12
Tuesday
Bench PPP
Tri's Tricep extension with rope 3 x 10-12
Tricep extension 3 x 10-12
CGBP 3 x 10-12
French press 4 x 15-20
Shoulders Seated DB press 3 x 10-12
Face pulls 3 x 15-20
Lying DB external rotation 1 x 20-25
Cable rear delts 3 x 15-20
Forearms DB farmers walks 3 laps of gym, 100m maybe
Barbell side holds 3 each arm
Wrist curls 3 x 15-20
Back Rows 4 x 10-12
Extensions 3 x 12+
Thursday
Deadlift PPP
Back Rows 4 x 10-12
Extensions 3 x 12+
Bi's Standing DB curls 3 x 10-12
Incline DB curls 3 x 10-12
BB curls 3 x 10-12
DB Hammer curls 3 x 10-12
Calves Standing calf raises 10 x 15-20 2 sets done in a row with <30sec rest
Forearms DB farmers walks 3 laps of gym, 100m maybe
Barbell side holds 3 each arm
Wrist curls 3 x 15-20
Friday
OHP PPP
Chest Incline DB press 4 x 10-12
Bench Press 4 x 15-20 @ 70-80%
Hammer Strength 4 x 15-20
Tri's Tricep extension with rope 3 x 10-12
Tricep extension 3 x 10-12
CGBP 3 x 10-12
French press 4 x 15-20
Quads Split squats 3 x 15-20
Leg extensions 4 x 15-20
Leg press 2 x 15-10
Hammies Nordics 3 sets AMRAP
SLDL 3 x 10-12
2-3 minutes rest between sets for PPP, <1 minute for assistance. I'm pretty much just looking for more volume than what I'm currently doing. The plan is to train every body part at least twice per week. My gym has limited equipment so these are all exercises I'm able to do and enjoy.
Does it look OK? I've got a cruise coming up in a bit over a year so I'm also going to do 20 mins of cardio at the end to drop some pud.
thanks
This is what I've put together:
Monday
Squat PPP
Quads Split squats 3 x 15-20
Leg extensions 4 x 15-20
Leg press 2 x 15-10
Bi's Standing DB curls 3 x 10-12
Incline DB curls 3 x 10-12
BB curls 3 x 10-12
DB Hammer curls 3 x 10-12
Calves Standing calf raises 10 x 15-20 2 sets done in a row with <30sec rest
Hammies Nordics 3 sets AMRAP
SLDL 3 x 10-12
Tuesday
Bench PPP
Tri's Tricep extension with rope 3 x 10-12
Tricep extension 3 x 10-12
CGBP 3 x 10-12
French press 4 x 15-20
Shoulders Seated DB press 3 x 10-12
Face pulls 3 x 15-20
Lying DB external rotation 1 x 20-25
Cable rear delts 3 x 15-20
Forearms DB farmers walks 3 laps of gym, 100m maybe
Barbell side holds 3 each arm
Wrist curls 3 x 15-20
Back Rows 4 x 10-12
Extensions 3 x 12+
Thursday
Deadlift PPP
Back Rows 4 x 10-12
Extensions 3 x 12+
Bi's Standing DB curls 3 x 10-12
Incline DB curls 3 x 10-12
BB curls 3 x 10-12
DB Hammer curls 3 x 10-12
Calves Standing calf raises 10 x 15-20 2 sets done in a row with <30sec rest
Forearms DB farmers walks 3 laps of gym, 100m maybe
Barbell side holds 3 each arm
Wrist curls 3 x 15-20
Friday
OHP PPP
Chest Incline DB press 4 x 10-12
Bench Press 4 x 15-20 @ 70-80%
Hammer Strength 4 x 15-20
Tri's Tricep extension with rope 3 x 10-12
Tricep extension 3 x 10-12
CGBP 3 x 10-12
French press 4 x 15-20
Quads Split squats 3 x 15-20
Leg extensions 4 x 15-20
Leg press 2 x 15-10
Hammies Nordics 3 sets AMRAP
SLDL 3 x 10-12
2-3 minutes rest between sets for PPP, <1 minute for assistance. I'm pretty much just looking for more volume than what I'm currently doing. The plan is to train every body part at least twice per week. My gym has limited equipment so these are all exercises I'm able to do and enjoy.
Does it look OK? I've got a cruise coming up in a bit over a year so I'm also going to do 20 mins of cardio at the end to drop some pud.
thanks