Hey! Currently doing PPL Rest/Cardio PPL Rest/ Cardio and so on.

I start with Pull instead of Push so I do Pull Push Legs Rest.

All my days have an A and B version. Here is a short list how my days look like:

Pull A: (Pull Up Wide Grip Focus)

  1. Pull Up Wide Grip (3x8-10)
  2. V Grip Lat Pull Down (3x8-10)
  3. T Bar (Chest supported) Neutral Grip (3x8-10)
  4. Seated Incline Dumbbell Curks (4x12-15)
  5. Cable Hammer Curl (Short Rope, 4x12-15)

Push A: (Bench/ Dip Focus)

  1. Flat Dumbbell Bench Press 3x8-10
  2. Bodyweight Dips (3x8-10)
  3. Machine Chest Press (2x6-8)
  4. Lateral Cable Raise (4x8-10)
  5. Rope Push Down (3x8-10)
  6. Dumbbell Overhead Extensions (3x8-10)

Legs:

  1. Barbell Squats 3x8-10
  2. Romanian Deadlifts 3x8-10
  3. Seated Leg Curls 2x8-10
  4. Smith Machine Calf Raises 4x12-15
  5. Cable Crunches 5x8-10

Pull B: (Lat Pulldown Focus)

  1. Wide Grip Lat Pulldown 3x8-10
  2. Pull Up Neutral Grip 3x6-8
  3. Dumbbell Rows 3x8-10
  4. Cable Face Pulls 3x8-10
  5. Barbell Curls 4x8-10
  6. Dumbbell Hammer Curls 4x8-10

Push B: (Shoulder/ Triceps Focus)

  1. Incline Dumbbell Bench Press 3x8-10
  2. Seated Dumbbell Press 3x8-10
  3. Lateral Cable Raises 4x12-15
  4. EZ Bar Skull Crushers 4x12-15
  5. Dumbbell Overhead Extensions 4x12-15
  6. Dips 3 Sets to failure

Legs same as A just starting with RDLs instead of Squats.

Kind of afraid this might be too much for a beginner? At the gym since december 2024. But then I don’t know what to put out of my program. My focus is actually calisthenics but I’d like to atleast keep the big lifts in (Pull Ups, Dips, Squats, RDLs, Incline/Flat Benchpress).

So yeah basically I want to get a decent body and then full swap to calisthenics. I am skinny fat, so currently think I need dumbbells, machines etc. to grow. I don’t want to go full on calisthenics or only machines/free weights, like a mix would be great. I weight 78 kg and 175 cm tall…

  • shittydwarf@sh.itjust.worksMEnglish
    3·
    13 days ago

    If you’re a beginner you don’t have to worry too much about over training, That becomes more of concern as you get more advanced and can lift heavier weights, which means you can do more damage and need longer to recover. As long as you’re not feeling burnt out then it’s not too much.

    There’s a few different ways to approach it but if you’re skinny fat I believe the best thing to do is bulk and focus on hypertophy. Aim for a kilo per month weight gain. This will prevent you from gaining too much excess fat as you bulk. If you’re not gaining a kilo per month eat more! Maybe bulk up to 90kg before considering a cut

      • shittydwarf@sh.itjust.worksMEnglish
        3·
        13 days ago

        Your PPL split is right in line with what he’s saying about recovery. It’s organized like that to give your muscles at least a few days to recover and then they’re good to go again. And as beginner you do recover faster, similar to someone on gear

        • Grogon@sh.itjust.worksOPEnglish
          1·
          13 days ago

          Ok so this should be fine?

          I dont want to play around with rep Ranges too much and keep it at 8-10 and at 3x10 I increase weight for 3x8 til i hit 3x10 again

  • exasperation@lemmy.dbzer0.comEnglish
    2·
    12 days ago

    I’ll admit I’m biased in favor of simplicity in programming (fewer workouts, fewer exercises per workout), lower-rep sets (generally aiming for 5 reps per set unless I have a specific reason to do more or less), and complex barbell movements (I can move more weight when I use my whole body to move a rigid object rather than isolating each side).

    I would consider greater simplicity in your programming. When I read your workout, it sounds like you’re spending more time lifting weights in lots of different ways.

    Simplicity helps with the positive feedback of beginner gains. When you’ve got an alternating weekly schedule, you’re not getting that immediate reinforcement of constant improvement. With an alternating weekly schedule, you’re not progressing on any particular exercise more than once every 2 weeks. Sure it’s nice to be stronger than you were 14 days ago, but being a beginner means that you should be able to see concrete progress every 7 days or even 3 days. That’s the best part of being a beginner, is seeing proof that you are stronger than you were earlier in the week!

    If you’re able to make it to the gym consistently and keep detailed logs of what you’re doing, great. I was never like that, so I needed workouts that I could just jump into and remember which of the main lifts were at which weights, without writing down logs or looking at my phone. Simplicity was helpful for me as a beginner, especially for building a new routine into a full habit. That’s something I’d recommend considering, too.

    The actual exercises you’ve chosen also seem to have unusual ratios. You’re doing about twice as much vertical pulling than horizontal pulling. You’re doing curls 4 times more than you’re flat bench pressing. Is that the most effective use of your gym time, for your goals? How long is each gym session, and are you competing with other lifters for access to high-demand equipment?

    • Grogon@sh.itjust.worksOPEnglish
      1·
      10 days ago

      So you think I should maybe stick to only A version of PPL instead of PPL A and PPL B?

      I usually swap A and B during the week, so Pull A, Push A, Legs A, Rest, Pull B, Push B and Legs B

      What do you think for me as a natural beginner this could be: Upper (Back/ Chest) Body, Lower Body, Arms&Shoulders, Rest ?

      MY arms are lacking huge, thats why I do more curls etc.

      • exasperation@lemmy.dbzer0.comEnglish
        1·
        10 days ago

        So you’re doing a 4 day cycle, and your rest days fall on different days of the week every week? That’s fine, if you can stick with that. I (and many others) base our workouts on the days of the week because it’s easier to stick to that way and fit it into our overall schedules.

        You’re fine sticking with PPL. I would just recommend heavier complex movements (barbells usually involve more weight than dumbbells) to build up overall strength before you start fiddling with the isolated exercises that only target one or two muscles.

        And if you’re OK with that many different exercises to master in your program, that’s fine, too. I just think that simplicity is easier to stick with, and that a focus on specific progress in the big lifts (squat, bench, deadlift, overhead press) is a good psychological boost for motivation.