I've been going on in the gym since March 2021 (I'd say I'm at a intermediate level), I've followed a bro-split since then and recently I wanted to change to a frequency 2 programme. I was recommended to get a existing programme and modify it to my needs and I've done so with a Jeff Nippard PPL routine adapting it to the volume I had at my bro-split and many other things. What's your opinion on this routine? My objective is hypertrophy/aesthetics.
CHEST/BACK (DAY 5)
Incline dumbbell press -> 3x10-12
Neutral grip pull down -> 3x10-12
Chest flies -> 3x15
Seated cable row -> 3x10
Rear delts on cable -> 3x20
CALVES
Horizontal press calves -> 4x14-12
Standing calf -> 3x12-10
Calf at 1 foot -> 2x25-20 without rest
.
.
.
ARM/SHOULDER (DAY 4)
Military press -> 3x8-12
Alternate cable curl -> 3x12
Lateral cable raises -> 3x8-12
Hammer curls -> 3x8
Close grip bench press -> 3x8-12
Triceps cable kick -> 3x20
HAMSTRING/GLUTES
Deadlift -> 3x12-6
Glute kicks -> 3x20
.
.
.
LEG (DAY 3)
Lying hamstring curl -> 5x15-12
Quad extensions -> 5x15-12
Hack squat -> 4x12
Leg press -> 4x12
Seated hamstring curl -> 4x15-12-15
.
.
.
PULL (DAY 2)
Unilateral lat pulldown -> 2x15-20
Lat pulldown -> 4x12-8
Barbell row -> 3x8-10
Machine row -> 3x10-12
Z bar curl -> 3x15
Preacher curl -> 3x12
FOREARM
Cable Inverted Curl -> 3x14-12
Z bar wrist extension -> 3x12-10
ABS
Machine crunch -> 40-40-40+37.5+35kg, 3x12-10
Hip lift -> 3x12-10
.
.
.
PUSH (DAY 1)
Incline Barbell Press -> 3x12-10
Dumbbell shoulder press -> 3x12-8
Dumbbell bench press -> 3x12-8
High cable crossovers -> 3x12-10
Dumbell skullcrushers -> 3x12-10
Lateral Raises -> 3x16
Tricep extensions -> 3x12-8
CALVES
Standing calf -> 3x12-10
Horizontal press calves -> 3x14-12
Calf at 1 foot -> 2x25-20 without rest
I've asked in other forums and I've been told this routine has too much of push and lacks pull so is the next routine better or should I stay at the PPL + Arnold Split hybrid, I would still want to do a PPL + Arnold Split hybrid instead of just PPL since I want an arm-focused day but I don't know how to organize it to not have push-pull imbalances.
PULL 2 (DAY 5)
Neutral Grip Pull -> 3x10-12
Seated Cable Row/Seated Cable Row Elbows Flared Out (Superset) -> 3x10
Cable pullover -> 3x15
Rear delts on cable -> 3x20
Alternate cable curl -> 3x12
Hammer curls -> 3x8
HAMSTRING/GLUTE
Deadlift -> 3x12-6
Glute kicks -> 3x20
.
.
.
PUSH 2 (DAY 4)
Close grip bench press (Could I change this for extensions?) -> 3x8-12
Military press -> 3x8-12
Incline Dumbbell Press -> 3x10-12
Chest flies-> 3x15
Lateral cable raises -> 3x8-12
Triceps cable kick -> 3x20
CALVES
Horizontal press calves -> 4x14-12
Standing calf -> 3x12-10
Calf at 1 foot -> 2x25-20 without rest
.
.
.
LEG (DAY 3)
Lying hamstring curl -> 5x15-12
Quad extensions -> 5x15-12
Hack squat -> 4x12
Leg press -> 4x12
Seated hamstring curl -> 4x15-12-15
.
.
.
PULL (DAY 2)
Unilateral lat pulldown -> 2x15-20
Lat pulldown -> 4x12-8
Barbell row -> 3x8-10
Machine row -> 3x10-12
Z bar curl -> 3x15
Preacher curl -> 3x12
FOREARM
Cable Inverted Curl -> 3x14-12
Z bar wrist extension -> 3x12-10
ABS
Machine crunch -> 40-40-40+37.5+35kg, 3x12-10
Hip lift -> 3x12-10
.
.
.
PUSH (DAY 1)
Incline Barbell Press -> 3x12-10
Dumbbell shoulder press -> 3x12-8
Dumbbell bench press -> 3x12-8
High cable crossovers -> 3x12-10
Dumbell skullcrushers -> 3x12-10
Lateral Raises -> 3x16
Tricep extensions -> 3x12-8
CALVES
Standing calf -> 3x12-10
Horizontal press calves -> 3x14-12
Calf at 1 foot -> 2x25-20 without rest
CHEST/BACK (DAY 5)
Incline dumbbell press -> 3x10-12
Neutral grip pull down -> 3x10-12
Chest flies -> 3x15
Seated cable row -> 3x10
Rear delts on cable -> 3x20
CALVES
Horizontal press calves -> 4x14-12
Standing calf -> 3x12-10
Calf at 1 foot -> 2x25-20 without rest
.
.
.
ARM/SHOULDER (DAY 4)
Military press -> 3x8-12
Alternate cable curl -> 3x12
Lateral cable raises -> 3x8-12
Hammer curls -> 3x8
Close grip bench press -> 3x8-12
Triceps cable kick -> 3x20
HAMSTRING/GLUTES
Deadlift -> 3x12-6
Glute kicks -> 3x20
.
.
.
LEG (DAY 3)
Lying hamstring curl -> 5x15-12
Quad extensions -> 5x15-12
Hack squat -> 4x12
Leg press -> 4x12
Seated hamstring curl -> 4x15-12-15
.
.
.
PULL (DAY 2)
Unilateral lat pulldown -> 2x15-20
Lat pulldown -> 4x12-8
Barbell row -> 3x8-10
Machine row -> 3x10-12
Z bar curl -> 3x15
Preacher curl -> 3x12
FOREARM
Cable Inverted Curl -> 3x14-12
Z bar wrist extension -> 3x12-10
ABS
Machine crunch -> 40-40-40+37.5+35kg, 3x12-10
Hip lift -> 3x12-10
.
.
.
PUSH (DAY 1)
Incline Barbell Press -> 3x12-10
Dumbbell shoulder press -> 3x12-8
Dumbbell bench press -> 3x12-8
High cable crossovers -> 3x12-10
Dumbell skullcrushers -> 3x12-10
Lateral Raises -> 3x16
Tricep extensions -> 3x12-8
CALVES
Standing calf -> 3x12-10
Horizontal press calves -> 3x14-12
Calf at 1 foot -> 2x25-20 without rest
I've asked in other forums and I've been told this routine has too much of push and lacks pull so is the next routine better or should I stay at the PPL + Arnold Split hybrid, I would still want to do a PPL + Arnold Split hybrid instead of just PPL since I want an arm-focused day but I don't know how to organize it to not have push-pull imbalances.
PULL 2 (DAY 5)
Neutral Grip Pull -> 3x10-12
Seated Cable Row/Seated Cable Row Elbows Flared Out (Superset) -> 3x10
Cable pullover -> 3x15
Rear delts on cable -> 3x20
Alternate cable curl -> 3x12
Hammer curls -> 3x8
HAMSTRING/GLUTE
Deadlift -> 3x12-6
Glute kicks -> 3x20
.
.
.
PUSH 2 (DAY 4)
Close grip bench press (Could I change this for extensions?) -> 3x8-12
Military press -> 3x8-12
Incline Dumbbell Press -> 3x10-12
Chest flies-> 3x15
Lateral cable raises -> 3x8-12
Triceps cable kick -> 3x20
CALVES
Horizontal press calves -> 4x14-12
Standing calf -> 3x12-10
Calf at 1 foot -> 2x25-20 without rest
.
.
.
LEG (DAY 3)
Lying hamstring curl -> 5x15-12
Quad extensions -> 5x15-12
Hack squat -> 4x12
Leg press -> 4x12
Seated hamstring curl -> 4x15-12-15
.
.
.
PULL (DAY 2)
Unilateral lat pulldown -> 2x15-20
Lat pulldown -> 4x12-8
Barbell row -> 3x8-10
Machine row -> 3x10-12
Z bar curl -> 3x15
Preacher curl -> 3x12
FOREARM
Cable Inverted Curl -> 3x14-12
Z bar wrist extension -> 3x12-10
ABS
Machine crunch -> 40-40-40+37.5+35kg, 3x12-10
Hip lift -> 3x12-10
.
.
.
PUSH (DAY 1)
Incline Barbell Press -> 3x12-10
Dumbbell shoulder press -> 3x12-8
Dumbbell bench press -> 3x12-8
High cable crossovers -> 3x12-10
Dumbell skullcrushers -> 3x12-10
Lateral Raises -> 3x16
Tricep extensions -> 3x12-8
CALVES
Standing calf -> 3x12-10
Horizontal press calves -> 3x14-12
Calf at 1 foot -> 2x25-20 without rest
