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·
    5 months 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·
        5 months 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·
          5 months 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