u/Fransisc123

Hi everyone,

I hope you are doing fine

I’m posting my program again after making some adjustments to get your feedback.

I’m currently following a structure close to a PPL:

• 2 pull sessions
• 2 push sessions
• 1 legs/mix session

I don’t want to completely change the program, just optimize it. I want to build more width (shoulders, back, legs).

I’ve intentionally added one or two leg exercises to my push and pull sessions since I only have one dedicated leg day per week. This helps me increase overall weekly leg frequency.

Progression:
I usually do 3 sets of 12 reps with about 1 rep in reserve (RIR 1).
Each week I try to add 1 rep, and at the beginning of each month I increase the weight.

Push (chest / shoulders / triceps)

• Bench press
• Incline dumbbell press
• Shoulder press
• Lateral raises
• Triceps pushdown
• Overhead triceps extension
• Barbell squat
• Hip thrust

Pull (back / biceps / rear delts)

• Lat pulldown
• Seated row
• Barbell row (wide grip)
• Standing lat pushdown
• Biceps rotation curl
• Hammer curl
• Rear delt machine
• Leg curl

Legs / Mix

• Squat
• Leg curl
• Hip thrust
• Leg abductor
• Shoulder press
• Lateral raises
• Triceps pushdown
• Biceps rotation curl

Questions:

1. Are there any muscles that are undertrained?
2. Do you see any simple adjustments to improve the program?
3. Is the leg volume recoverable (lighter work in push/pull + one dedicated leg day + 2 rest days)?
4. Does my progression approach make sense?
5. I’ve read that training the abductors can help with lower back pain, which I sometimes have. Is that accurate? If so, would it make sense to increase their frequency in my program?

Thank you in advance!

Hi everyone,

I hope you are doing fine

I’m posting my program again after making some adjustments to get your feedback.

I’m currently following a structure close to a PPL:

• 2 pull sessions
• 2 push sessions
• 1 legs/mix session

I don’t want to completely change the program, just optimize it. I want to build more width (shoulders, back, legs).

I’ve intentionally added one or two leg exercises to my push and pull sessions since I only have one dedicated leg day per week. This helps me increase overall weekly leg frequency.

Progression:
I usually do 3 sets of 12 reps with about 1 rep in reserve (RIR 1).
Each week I try to add 1 rep, and at the beginning of each month I increase the weight.

Push (chest / shoulders / triceps)

• Bench press
• Incline dumbbell press
• Shoulder press
• Lateral raises
• Triceps pushdown
• Overhead triceps extension
• Barbell squat
• Hip thrust

Pull (back / biceps / rear delts)

• Lat pulldown
• Seated row
• Barbell row (wide grip)
• Standing lat pushdown
• Biceps rotation curl
• Hammer curl
• Rear delt machine
• Leg curl

Legs / Mix

• Squat
• Leg curl
• Hip thrust
• Leg abductor
• Shoulder press
• Lateral raises
• Triceps pushdown
• Biceps rotation curl

Questions:

1. Are there any muscles that are undertrained?
2. Do you see any simple adjustments to improve the program?
3. Is the leg volume recoverable (lighter work in push/pull + one dedicated leg day + 2 rest days)?
4. Does my progression approach make sense?
5. I’ve read that training the abductors can help with lower back pain, which I sometimes have. Is that accurate? If so, would it make sense to increase their frequency in my program?

Thank you in advance!

Hi everyone,

I hope you are doing fine

I’m posting my program again after making some adjustments to get your feedback.

I’m currently following a structure close to a PPL:

• 2 pull sessions
• 2 push sessions
• 1 legs/mix session

I don’t want to completely change the program, just optimize it. I want to build more width (shoulders, back, legs).

I’ve intentionally added one or two leg exercises to my push and pull sessions since I only have one dedicated leg day per week. This helps me increase overall weekly leg frequency.

Progression:
I usually do 3 sets of 12 reps with about 1 rep in reserve (RIR 1).
Each week I try to add 1 rep, and at the beginning of each month I increase the weight.

Push (chest / shoulders / triceps)

• Bench press
• Incline dumbbell press
• Shoulder press
• Lateral raises
• Triceps pushdown
• Overhead triceps extension
• Barbell squat
• Hip thrust

Pull (back / biceps / rear delts)

• Lat pulldown
• Seated row
• Barbell row (wide grip)
• Standing lat pushdown
• Biceps rotation curl
• Hammer curl
• Rear delt machine
• Leg curl

Legs / Mix

• Squat
• Leg curl
• Hip thrust
• Leg abductor
• Shoulder press
• Lateral raises
• Triceps pushdown
• Biceps rotation curl

Questions:

1. Are there any muscles that are undertrained?
2. Do you see any simple adjustments to improve the program?
3. Is the leg volume recoverable (lighter work in push/pull + one dedicated leg day + 2 rest days)?
4. Does my progression approach make sense?
5. I’ve read that training the abductors can help with lower back pain, which I sometimes have. Is that accurate? If so, would it make sense to increase their frequency in my program?

Thank you in advance!

Bonjour à tous,

Je poste à nouveau mon programme après quelques modifications afin d’avoir vos retours.

Je suis sur une structure proche d’un PPL :

• 2 séances pull
• 2 séances push
• 1 séance legs/mix

Je ne souhaite pas changer complètement de programme, mais plutôt l’optimiser.

Objectif : développer davantage la largeur (épaules, dos, jambes).

J’ai volontairement ajouté un exercice jambes dans les séances push et pull, car je n’ai qu’une seule vraie séance jambes par semaine. Cela me permet d’augmenter la fréquence hebdomadaire sur les jambes.

Progression :
Je fais généralement 3 séries de 12 répétitions avec 1 répétition en réserve (RIR 1).
Chaque semaine, j’essaie d’ajouter 1 répétition, puis j’augmente la charge en début de mois.

Push (chest / shoulders / triceps)

• Bench press
• Incline dumbbell press
• Shoulder press
• Lateral raises
• Triceps pushdown
• Overhead triceps extension
• Barbell squat
• Hip thrust

Pull (back / biceps / rear delts)

• Lat pulldown
• Seated row
• Barbell row (prise large)
• Standing lat pushdown
• Biceps curl rotation
• Hammer curl
• Rear delt machine
• Leg curl

Legs / Mix

• Squat
• Leg curl
• Hip thrust
• Leg abductor
• Shoulder press
• Lateral raises
• Triceps pushdown
• Biceps curl rotation

Questions :

1. Y a-t-il des muscles sous-travaillés ?
2. Voyez-vous des ajustements simples pour améliorer le programme ?
3. Le volume jambes est-il récupérable (travail léger en push/pull + séance dédiée + 2 jours de repos) ?
4. La progression vous semble-t-elle cohérente ?
5. J’ai lu que le travail des abducteurs peut aider pour les douleurs lombaires que j’ai. Est-ce fondé ? Si oui, est-ce pertinent d’augmenter leur fréquence dans mon programme ?

Merci bcp en avance