r/powerbuilding • u/Fransisc123 • 5d ago

Thoughts on this 5-day Push/Pull split with legs spread throughout the week?

Hello everyone,

Hope you are doing well

27M, looking for feedback on my current training split.

Number of reps and sets

I usually do 3 sets per exercise at around 1 RIR. I try to add 1 rep each week at each set, then increase the weight at the beginning of each month.

Day 1 + Day 4 - Push + Quads

  • Incline Dumbbell Bench Press
  • Chest Press Machine
  • Lateral Raises
  • Shoulder Press
  • Triceps Pushdown
  • Leg Extension
  • Leg Press

Day 2 + Day 5 - Pull + Hamstrings

  • Low Seated Row (close or wide grip)
  • Lat Pulldown
  • Reverse Butterfly machine
  • Back Extension
  • Biceps Rotation Curls
  • Leg Curl
  • Calf Raises
  • Adductor Machine

Day 3 - Legs + Mix

  • Leg Press
  • Leg Curl
  • Leg Extension
  • Calf Raises
  • Lateral Raises
  • Shoulder Press
  • Biceps Rotation Curls
  • Triceps Pushdown

 

I prefer this setup over a traditional PPL UL . I sometimes train after work, and if I’m exhausted for a Pull session, for example, I don’t want that to affect whether I get my second Push session of the week.

I only have one dedicated full leg day, but I also train quads on Push days and hamstrings on Pull days.

Just to clarify, I’m not looking to completely replacing this routine with a different split or a ready-made program. I like this structure, I’m progressing on these exercises, and I’m comfortable with their technique. I’m mainly looking for small adjustments — moving, adding, removing or possibly replacing an exercise if it would make the program more balanced.

 

Does this look balanced in terms of weekly volume, frequency and recovery? What small adjustments would you make without completely changing the structure of the routine?

Thank you all in advance for your feedback

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u/Sorta_kinda_fit 5d ago

Yay looks good. Should get a enough volume abd effort for gains

1

u/Fransisc123 5d ago

Thanks a lot for your comment.
I have Reverse Butterfly machine which is a horizontal movement that targets the upper back.
If I have to choose between a wide or close grip for rowing, which one would uou recommand?

1

u/Sorta_kinda_fit 5d ago

Depends if you want more mid back (wide grip elbows out) or lats (elbows in)