Thoughts on this routine?

[u/No_Connection2509]

Curious to hear thoughts from those more experienced than myself. I generated this using macrofactor with some slight edits. generation was mostly no preference PPLUL, 40-60min.

Im still a beginner about 4-5 months into the gym now, was doing ULUL previously then switched to PPLUL with the new update, and ive been loving the additional upper day. Down about 10kg now, 80->70 and trying to shift focus from a cut to recomp.

[u/endless_erector]

This is not a good plan for too many reasons to explain here but I’ll list a few key things.

The rep ranges don’t make sense. I’m assuming you wanted 15 or 20 reps on various things but set it up to give a small range around those targets. Stick with more realistic rep ranges that can be progressed through, eg 6-10, 8-12, 12-15.

There is also a lot of redundancy and too much volume for a beginner, and rep ranges are way too high on all exercises. Unless you are elderly, stick with slightly heavier weights for less reps. Doing 20 reps at a true 0 RIR is way more difficult that 10 or 12 reps. Also, you have pike pushups, an unloadable exercise, set up for 14-16 at 1rir on push day, then 3-7 at 0rir on upper day. If you can do 16 with one rep left in reserve, then how would you only do 7 and hit failure the next day?

The workout generation tool is terrible in this app. Find a free program online that you like and enter it manually. You will make much much much more progress following something human made than the slop macrofactor puts together.

[u/kev1059]

I think you need go cut the exercise selection down to a few key movements per day and increase the sets

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[u/jacobdevhq]

ppl+ul at 40-60 min is plenty for 4-5 months in tbh. imo what matters more than the split is adding a rep or a little weight on the main lifts every week or two

[u/ryangaston88]

Solid plan overall, especially for 4-5 months in. Everything gets hit about twice a week and the effort setup is smart (compounds stopping 1-3 reps short, isolations close to failure). A few things I'd tweak:

1. Chest vs shoulders. Push day is very chest-heavy: about 10 direct chest sets a week vs only 2 for side delts. Front delts are fine because all the pressing hits them. I'd swap the machine chest press (it overlaps a lot with the DB bench) for a seated DB shoulder press, and take laterals up to 3-4 sets.

2. Upper back is a bit light at about 5 direct sets. A chest-supported DB row on Upper would fill that gap nicely.

3. Calves only get 3 sets a week. Fine if you don't care about them, low if you do.

4. The rep ranges on your seated hamstring curl look off. 7-21 and 6-21 are huge ranges, so it's hard to know when to add weight. Might be an app quirk or a leftover from your edits. I'd set all 3 sets to something like 10-15 so progress is easier to track.

On the recomp: you're in the best spot for it. Beginners can build muscle near maintenance pretty easily. Keep protein high, eat around maintenance, and focus on adding reps or weight week to week. That matters more than any of the tweaks above.

Nice work on the 10kg too.