PPL Programme Advice

[Impono]

Hello Meso.

Just looking for some advice from the experts.

I am pretty new to training, just coming up to around 6 months now of experience in the gym so a long way to go and a lot to learn but it has not been without a real learning curve for me with getting over the anxiety of going in the first place and a total lack of knowledge. Feel a lot better though now and I am finding it easier and more comfortable. I am currently 35 and 105kg probably 25% BF trying to slowly recomp my body then put on some size by eating a clean diet at maintenance.

I go a min 3 times a week up to 6 times depending on how my body feels to be honest. I am using a PPL split which has been a bit cobbled together from watching Youtube and reading Meso. I had discectomy and decompression surgery of my l4/5 around 10 months ago which is why there is no sign of squats or deadlifts in the PPL. I do not feel comfortable including them and see no reason to as there appears to be many ways to skin the cat as it were. I generally aim for 8-10 reps and add weight as I get up to 12 reps comfortably.

So the reason for the post is due to me looking for advice on the selected exercises and if I should change any out to help keep it a rounded programme.

Any help greatly appreciated!!

Workout Name	Duration	Exercise Name	Set Order	Reps
Push Day	1h 6m	Running (Treadmill)	1	0
Push Day	1h 6m	Chest Press (Machine)	Warmup	5
Push Day	1h 6m	Chest Press (Machine)	Warmup	5
Push Day	1h 6m	Chest Press (Machine)	Warmup	3
Push Day	1h 6m	Chest Press (Machine)	4	10
Push Day	1h 6m	Chest Press (Machine)	5	10
Push Day	1h 6m	Chest Press (Machine)	6	10
Push Day	1h 6m	Shoulder Press (Machine)	1	10
Push Day	1h 6m	Shoulder Press (Machine)	2	10
Push Day	1h 6m	Shoulder Press (Machine)	3	10
Push Day	1h 6m	Pec Deck (Machine)	1	10
Push Day	1h 6m	Pec Deck (Machine)	2	10
Push Day	1h 6m	Pec Deck (Machine)	3	10
Push Day	1h 6m	Triceps Dip (Assisted)	1	10
Push Day	1h 6m	Triceps Dip (Assisted)	2	10
Push Day	1h 6m	Triceps Dip (Assisted)	3	10
Push Day	1h 6m	Triceps Pushdown (Cable - Straight Bar)	1	10
Push Day	1h 6m	Triceps Pushdown (Cable - Straight Bar)	2	10
Push Day	1h 6m	Triceps Pushdown (Cable - Straight Bar)	3	10
Push Day	1h 6m	Lateral Raise (Dumbbell)	1	10
Push Day	1h 6m	Lateral Raise (Dumbbell)	2	10
Push Day	1h 6m	Lateral Raise (Dumbbell)	3	10
Push Day	1h 6m	Triceps Extension (Machine)	1	10
Push Day	1h 6m	Triceps Extension (Machine)	2	10
Push Day	1h 6m	Triceps Extension (Machine)	3	10
Push Day	1h 6m	Running (Treadmill) 5 Incline	1	0
Workout Name	Duration	Exercise Name	Set Order	Reps
Pull Day	1h 27m	Running (Treadmill)	1	0
Pull Day	1h 27m	Bent Over One Arm Row (Dumbbell)	Warmup	5
Pull Day	1h 27m	Bent Over One Arm Row (Dumbbell)	Warmup	5
Pull Day	1h 27m	Bent Over One Arm Row (Dumbbell)	Warmup	5
Pull Day	1h 27m	Bent Over One Arm Row (Dumbbell)	4	10
Pull Day	1h 27m	Bent Over One Arm Row (Dumbbell)	5	10
Pull Day	1h 27m	Bent Over One Arm Row (Dumbbell)	6	10
Pull Day	1h 27m	Lat Pulldown (Cable)	1	10
Pull Day	1h 27m	Lat Pulldown (Cable)	2	10
Pull Day	1h 27m	Lat Pulldown (Cable)	3	10
Pull Day	1h 27m	Iso-Lateral Row (Machine)	1	10
Pull Day	1h 27m	Iso-Lateral Row (Machine)	2	10
Pull Day	1h 27m	Iso-Lateral Row (Machine)	3	10
Pull Day	1h 27m	Preacher Curl (Machine)	1	10
Pull Day	1h 27m	Preacher Curl (Machine)	2	10
Pull Day	1h 27m	Preacher Curl (Machine)	3	10
Pull Day	1h 27m	Hammer Curl (Dumbbell)	1	10
Pull Day	1h 27m	Hammer Curl (Dumbbell)	2	10
Pull Day	1h 27m	Hammer Curl (Dumbbell)	3	10
Pull Day	1h 27m	Shrug (Dumbbell)	1	25
Pull Day	1h 27m	Shrug (Dumbbell)	2	25
Pull Day	1h 27m	Shrug (Dumbbell)	3	25
Pull Day	1h 27m	.	4	25
Pull Day	1h 27m	Crunch (Machine)	1	20
Pull Day	1h 27m	Crunch (Machine)	2	20
Pull Day	1h 27m	Crunch (Machine)	3	20
Pull Day	1h 27m	Crunch (Machine)	4	20
Pull Day	1h 27m	Running (Treadmill) 5 Incline	1	0
Workout Name	Duration	Exercise Name	Set Order	Reps
Leg Day	1h 29m	Running (Treadmill)	1	0
Leg Day	1h 29m	Seated Leg Press (Machine)	Warmup	5
Leg Day	1h 29m	Seated Leg Press (Machine)	Warmup	5
Leg Day	1h 29m	Seated Leg Press (Machine)	Warmup	3
Leg Day	1h 29m	Seated Leg Press (Machine)	4	10
Leg Day	1h 29m	Seated Leg Press (Machine)	5	10
Leg Day	1h 29m	Seated Leg Press (Machine)	6	10
Leg Day	1h 29m	Leg Extension (Machine)	1	10
Leg Day	1h 29m	Leg Extension (Machine)	2	10
Leg Day	1h 29m	Leg Extension (Machine)	3	10
Leg Day	1h 29m	Seated Leg Curl (Machine)	1	10
Leg Day	1h 29m	Seated Leg Curl (Machine)	2	10
Leg Day	1h 29m	Seated Leg Curl (Machine)	3	10
Leg Day	1h 29m	Single Seated Leg Press (Machine)	1	10
Leg Day	1h 29m	Single Seated Leg Press (Machine)	2	10
Leg Day	1h 29m	Single Seated Leg Press (Machine)	3	10
Leg Day	1h 29m	Calf Press on Seated Leg Press	1	20
Leg Day	1h 29m	Calf Press on Seated Leg Press	2	20
Leg Day	1h 29m	Calf Press on Seated Leg Press	3	20
Leg Day	1h 29m	Leg Extension Machine (JM Cluster Set)	1	40
Leg Day	1h 29m	Leg Extension Machine (JM Cluster Set)	2	40
Leg Day	1h 29m	Crunch (Machine)	1	20
Leg Day	1h 29m	Crunch (Machine)	2	20
Leg Day	1h 29m	Crunch (Machine)	3	20
Leg Day	1h 29m	Crunch (Machine)	4	20
Leg Day	1h 29m	Running (Treadmill) 5 Incline	1	0

 

[Megadick3000]

Whilst ive neverdone a PPL routine, personally i think you have too much machine based work. I always prefer free weights over machines whenever possible.

The issues with machines is they restrict your freedom of movement in ways that may not be ideal for your bodies unique anthropometry. This can actually lead to injury when you start moving serious amounts of weight because your moving in unnatural ways relative to the uniqueness of how yoir body wants to move.

The other issue with machines is they tend to lead to less development of stabilizer muscles. This can be an issue if at some point in the future you migrate from a machine to a free weight version of an exercise only to discover your stabilizers are underdeveloped relative to your raw strength, potentially resulting in injury.

Whilst machines definitely have their place in a solid workout, they should be utilized sparingly IMO. Your routine seems primarily centered around machine work, even on exercuses that are very compatible with free weights.

 

[Impono]

Whilst ive neverdone a PPL routine, personally i think you have too much machine based work. I always prefer free weights over machines whenever possible.

The issues with machines is they restrict your freedom of movement in ways that may not be ideal for your bodies unique anthropometry. This can actually lead to injury when you start moving serious amounts of weight because your moving in unnatural ways relative to the uniqueness of how yoir body wants to move.

The other issue with machines is they tend to lead to less development of stabilizer muscles. This can be an issue if at some point in the future you migrate from a machine to a free weight version of an exercise only to discover your stabilizers are underdeveloped relative to your raw strength, potentially resulting in injury.

Whilst machines definitely have their place in a solid workout, they should be utilized sparingly IMO. Your routine seems primarily centered around machine work, even on exercuses that are very compatible with free weights.

Thanks for the reply.

I would like to start moving over to more free weights because as you mention it is better for your stabiliser muscles and long term will be much more beneficial. The reason for predominantly machine based is because I thought that having a fixed range of motion would be good for learning initially and it was also for the confidence in the gym to be honest. That free weight section was a bit daunting at first!

I also liked the way my back is supported as I found first of all poor form even on machines (arching back on leg press and lifting chest on supported rows) aggravated some lumber pain but this is immensely better now that I have had a bit more experience and listened more to what my body likes and dislikes and been a lot more strict with body position.

I will look to change over to more free weight based exercises especially chest and shoulders.

 

[Mac11wildcat]

If your specific question was movement selection, so long as you’re picking movements that target the rights areas and fit your body, effort and intensity are far more important than “optimal” exercise selection.

One comment I’d make is it looks like, comparatively, alot more work for smaller muscle groups like arms and not enough work for groups like back and chest/delts.

 

[Impono]

If your specific question was movement selection, so long as you’re picking movements that target the rights areas and fit your body, effort and intensity are far more important than “optimal” exercise selection.

One comment I’d make is it looks like, comparatively, alot more work for smaller muscle groups like arms and not enough work for groups like back and chest/delts.

Yeah my question wasn't very clear. I guess my question was whether it was balanced enough and just general recommendations if I should adjust anything.