Current training split + full workout breakdown

[Matty_G]

What’s up Meso, wanted to share my current workout split and break down exactly what I’m running day to day

Currently running a hybrid PPLPPL that’s focused more on hypertrophy but still hits strength. Wanted to share the full breakdown and get your thoughts let me know what you guys think!

Monday - Push

Flat barbell bench press - 5 sets x 3-5 reps
2-3 warm up sets ramping weight, working sets 85-90% 1RM

Incline dumbbell press - 4 sets x 6-8 reps
Controlled ROM, with full squeeze at the top

Military press - 3 sets 5-6 reps

Low to high cable fly - 4 sets x 10-12 reps
2 second squeeze at peak contraction

Close grip bench press (Tricep mass) - 3 sets x 6-8 reps
Elbows tucked, bar path slightly lower than regular bench

Dumbbell lateral raise - 4 sets x 10-12 reps
Slight cheap reps toward the end, focus on overloading side delt

Machine press drop set (finisher) 3 round
Start heavy 8-10 reps, drop weight by about 30% twice, hitting failure each drop without rest


Tuesday- Pull

Deadlift/ or rack pulls -3-4 sets x 5-6 reps
2-3 warm up sets, working sets 80-85% of max

Weighted pulls ups (wide) - 4 sets x 8-12 reps

Overhand barbell rows - 4 sets x 8-10 reps
Slight cheat last 1-2 reps

Chest supported t bar rows - 3 sets 10-12 reps

Lat pull down (reverse grip/ or single arm) - 3 sets x 12-15 reps
Controlled, fully stretch at top

Dumbbell rear delt flyes- 3 sets x 15-20 reps

Barbell/dumbbell shrugs - 3 sets x 12-15 reps
2-3 second hold at top

Dumbbell curls - 3 sets x 10-12 each arm

Cable face pulls - 3 sets x 15-20 reps
Elbow high, rope to forehead

FST7 either lat pull down or incline db curls
7x 8-12 reps 30-45 sec rest

Wednesday - legs (quad focused)

Pre exhaust leg extension - 4 sets 15-20 reps

Back squat - 5 sets x 6-8 reps

Front squat - 4 sets x 8-10 reps

Hack squat 4 sets x 10-12 reps
Feet low on platform, slow 3 sec eccentric

Walking DB lunges - 3 sets x 12 steps each leg
Short stride to keep tension in quads

Finisher sissy squat body weight - 3 sets x 15-20 reps

Seated calf raises - 4 sets x 20-25 reps

Thursday - Push

BB incline bench press - 4 sets x 8,8,6,6
Increase load each set

DB seated shoulder press - 4 sets x 8-10 reps

Incline DB press - 3 sets x 10-12 reps
Last set slow negatives 4 seconds

FST7 machine press 7x12 reps
30-45 sec rest , partials at the end

Cable lateral raises - 4 sets x 15-20 reps
Partials at the end

Cable rope overhead Tricep extension - 4 sets x 12-15
Squeeze hard at full extension

Weighted dips - 3 sets x 8-12 reps

Friday - Pull

BB bent over rows - 4 sets x 8-10 reps

Weighted pulls up - 4 sets x 6-10 reps
Drop to body weight and failure on last set

Meadows row - 3 sets x 10-12 reps each side
2 sec squeeze at top

Chest supported t bar row - 3 sets x 8-12 reps
Controlled tempo 2 sec up 3 sec down

Cable face pulls - 4 sets x 15-20 reps

EZ bar curls - 3 sets x 8-10 reps

Incline DB curls - 3 sets x 10-12 reps
Full stretch at bottom

FST7 lat pull down - 7 sets x 10-12 reps
30-45 sec rest between sets


Saturdays - Legs (Glute and hamstring focus)

RDL - 4 sets x 8-12 reps

Lying leg curls - 4 sets x15 reps
Slow eccentric

Hip thrusts - 3 sets x 10-12 reps

Bulgarian split squats - 3 sets x 10-12 reps per leg

Standing calf raises - 4 sets x 12-20 reps


Sunday - Rest



Hope this helped someone on this forum.

 

[Oldhand]

Looks hard! No one can ever say you skip legs day!

 

[Matty_G]

Looks hard! No one can ever say you skip legs day!

Thanks brother. A lot of volume, have to take frequent deloads. Dialing it back a little now, just got a coach! Maybe will start a log soon.

 

[birdland]

Tbh...I think it's bad. If you insist on the reddit split...ppl2x...go low volume..not absurdly high volume. I cant imagine these sets being intense especially if you work full time.

 

[Fluber]

Not sure if you’re running this natty or on PEDs, but to be honest I think it’s not the most optimal setup if you’re natural. The overall volume looks way too high for a 2x frequency split, I’d personally cut it at least in half. A lot of the exercises seem redundant. FST7, dropsets etc. aren’t really necessary for a natural lifter, in the end intensity is what matters most. To really recruit the bigger fibers, quality heavy sets will do more than doing 5×15-20.

 

[Fluber]

Thanks brother. A lot of volume, have to take frequent deloads. Dialing it back a little now, just got a coach! Maybe will start a log soon.

Honestly, if you just dial back the volume and push the intensity more, you won’t even need to deload that often. Quality work > endless sets. Looking forward to seeing the log if you start one!

 

[Matty_G]

Honestly, if you just dial back the volume and push the intensity more, you won’t even need to deload that often. Quality work > endless sets. Looking forward to seeing the log if you start one!

Thanks brother! I ended up getting a coach. Will be making a log soon enough!