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shittydwarf@sh.itjust.works

Can ai do PPLPPL with only 4 exercises a day? (sh.itjust.works)

submitted 5 days ago* (last edited 5 days ago) by Grogon@sh.itjust.works to c/Weightroom@sh.itjust.works

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Just wondering, cause it seems low volume but I am hitting my muscles 1-2x.

Example currently:

Push 1: Monday

Flatbench DB Press 5x5-6 (Chest)
Incline Barbell Press 3x8-12 (Upper Che&Shoulder
Dips (Chest Tri Shoulder) 3x to 2-3 RIR
Skull Crushers 4x12-15

Push 2: Thursday

Flatbench DB Press 4x8-12
Shoulder Press Barbell (standing) 4x8-12
Triceps Overhead Extensions 1x6, 1x8, 1x10
Cable Lateral Raises 5x15

I am basically doing 9 Sets Chest just with DB Benchpress. Do incline presses count and do the shoulder presses count too?

I cant do more im exhausted by the end of my workout and each takes already 1 hour.

For legs I do: wednesday 1

RDLs
Bilgarien Splitsquats
Leg Curls
Smithmachine Calf raises

Saturday 2:

Squat Barbell
Leg Extensions
Leg Curls
Calf Raises

Dunno... or should I Stick to same exercises for each PPL day?

I wonder if its bad doing incline bench and standing shoulder press only once for example... but dont they kind of target same muscles?

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[–] shittydwarf@sh.itjust.works 1 points 4 days ago (1 children)

The volume seems pretty good considering that you have those compound movements in there which count for a bit more than isolation exercises.

The variation is probably optional, you're still in the beginner stages you'll pack on muscle just brushing up against the weights. Since one of your goals is improving pull-ups I think you may be better served doing pullups more often. Maybe swap out dumbbell hammer curls on pull day 2 for more pullups?

[–] Grogon@sh.itjust.works 2 points 4 days ago (1 children)

Am I still considered beginner after 6 months? Iam 32 and started lifting in December 2024

[–] shittydwarf@sh.itjust.works 2 points 4 days ago

It varies from person to person and how you have been training, but generally it's around two years I believe. But in training terms it means that you can recover faster and pack on a lot more muscle than someone who is more advanced. In my first year I gained about 20lbs, second year 10lbs and third year 5lbs. I would consider myself moving into intermediate level now