My New Interesting Split

[Deleted member 123722]

I've been doing PPL, twice a week with Sundays off for three months straight for my cut. It's been great, and in fact, helped me develop my legs better. Also, I just love going to the gym six days a week, and that I'm hitting everything twice a week; however, we know PPL doesn't hit arms that well: by the time you get to them, they aren't fresh and that can hinder gains. So I devised this split, which goes from Monday to Saturday, with Sunday off.

Week 1: Back/Chest; Arms; Shoulders; Legs; Back/Chest; Arms; OFF

Week 2: Shoulders; Legs; Back/Chest; Arms; Legs; Shoulders; OFF

REPEAT

Each muscle group gets hit three times within two weeks, giving you an extra day to recover compared to PPL; and for me, giving me a dedicated arm day. My chest and back are my best muscle groups, so I don't need dedicated days for them. Point is, this split repeats every two weeks, so you don't have to get all confused with weird splits where workouts always fall on different days. I like things to fall on certain days because I'm autistic like that, so I can plan how I eat and my off days are the same.

Hopefully, someone finds this split useful for them.

 

[Evom1]

I've been doing PPL, twice a week with Sundays off for three months straight for my cut. It's been great, and in fact, helped me develop my legs better. Also, I just love going to the gym six days a week, and that I'm hitting everything twice a week; however, we know PPL doesn't hit arms that well: by the time you get to them, they aren't fresh and that can hinder gains. So I devised this split, which goes from Monday to Saturday, with Sunday off.

Week 1: Back/Chest; Arms; Shoulders; Legs; Back/Chest; Arms; OFF

Week 2: Shoulders; Legs; Back/Chest; Arms; Legs; Shoulders; OFF

REPEAT

Each muscle group gets hit three times within two weeks, giving you an extra day to recover compared to PPL; and for me, giving me a dedicated arm day. My chest and back are my best muscle groups, so I don't need dedicated days for them. Point is, this split repeats every two weeks, so you don't have to get all confused with weird splits where workouts always fall on different days. I like things to fall on certain days because I'm autistic like that, so I can plan how I eat and my off days are the same.

Hopefully, someone finds this split useful for them.

I disagree with one statement there. I've been doing PPL for years and have made the best gains on my arms I ever have. They key is intensity, not volume.

However if you find a plan that works well for you and you are able to continually progress and recover properly, then stick with what works for you

 

[Titan18]

I've been doing PPL, twice a week with Sundays off for three months straight for my cut. It's been great, and in fact, helped me develop my legs better. Also, I just love going to the gym six days a week, and that I'm hitting everything twice a week; however, we know PPL doesn't hit arms that well: by the time you get to them, they aren't fresh and that can hinder gains. So I devised this split, which goes from Monday to Saturday, with Sunday off.

Week 1: Back/Chest; Arms; Shoulders; Legs; Back/Chest; Arms; OFF

Week 2: Shoulders; Legs; Back/Chest; Arms; Legs; Shoulders; OFF

REPEAT

Each muscle group gets hit three times within two weeks, giving you an extra day to recover compared to PPL; and for me, giving me a dedicated arm day. My chest and back are my best muscle groups, so I don't need dedicated days for them. Point is, this split repeats every two weeks, so you don't have to get all confused with weird splits where workouts always fall on different days. I like things to fall on certain days because I'm autistic like that, so I can plan how I eat and my off days are the same.

Hopefully, someone finds this split useful for them.

I like this split

 

[Deleted member 123722]

I disagree with one statement there. I've been doing PPL for years and have made the best gains on my arms I ever have. They key is intensity, not volume.

However if you find a plan that works well for you and you are able to continually progress and recover properly, then stick with what works for you

Of course, and I have also improved doing the PPL, but I noticed that this week doing this split, I handled much more weights with arms, rather than having them already fatigued doing push and pull days.

And there is still the argument that volume is the primary driver of growth, for most people. I don't disagree with you, as I'm a big Yates fan. In fact, my training is HIT type, lower volume, but fit it to do twice a week lol—I'm doing the top set, bottom set approach, and I like it.

 

[eery]

I disagree with one statement there. I've been doing PPL for years and have made the best gains on my arms I ever have. They key is intensity, not volume.

Funny, i've experienced the complete opposite. Ive heard other people complaining about PPL being subpar for arms as well. But we are all different, I wish it worked like that for me too^^

 

[EnhancedChimpTBK]

How is it going? Still enjoying the new split? I'm looking for something new so might try this.

 

[Deleted member 123722]

How is it going? Still enjoying the new split? I'm looking for something new so might try this.

Yep. I'm loving the dedicated arm and shoulder day as well. Shoulders are so fucking complex, I'm hitting every angle much better than doing two exercises on a PPL split.