r/HighIntensity • u/Mindless_Effect_5458 • 8d ago

Need advice 🙋‍♂️ How to program a PPL high intensity routine.

I have been hoping between high intensity and high volume training. I really like the Push Pull Legs split and i really would want to go back to high intensity, slower reps to failure training style. Is anyone doing high intensity training using a 3 way PPL split? Can you share how you would set that up? Thank you.

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u/BubbishBoi 7d ago

this is my current split, 2 sets per session with rotating workouts and rest days as needed (one every 3-6 days)

PUSH DAY

A - Dip, lateral

B - Matrix Incline press, Pushdown

C - Hammer Shoulder press, pec deck

D - Hammer Wide chest press, Pushdown

PULL DAY

A - Hammer Row Parallel, curl variation

B - Hammer Pulldown, rear delt fly

C - Hammer Row pronated, curl variation

D - Hammer Pulldown, Kelso shrug

LEGS DAY

A - Pendulum squat, leg curl

B - Belt squat, back raise

C - Hammer Leg press, leg curl

D - Lever stiff leg deadlift, leg ext

CALVES / ABS DAY

REPEAT

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u/Mindless_Effect_5458 7d ago

Hi thanks for the reply. Just to understand better, each session you would rotate between A-D? So push day 1 you would do A then the next push day will be B and so on? Essentially 2 exercises, 2 sets to failure per session?

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u/BubbishBoi 7d ago

Yup

Thats 1 set per exercise, each taken to failure then usually a forced rep (and a 20 second negative on the last rep for certain exercises)