Hello :)
I started going to the gym 6 months ago and started off like most beginners with a fullbody 3x a week plan. After two months I scrapped that because I still had too much energy and never felt exhausted, even 2 hours of full body and started Upper, Lower split so I can go 4 times a week.
Did that another month and added on my off days cardio sessions cause I still wasn’t exhausted so I started going 5 days, sometimes 6 days.
Either way, since a few weeks I am going everyday of the week but with a Push Pull Legs every morning and added cardio sessions to late evening.
So my current plan I am running since two month is Push (morning), Cardio afternoon (1hour) Pull (morning), Cardio afternoon (1,5 hours) Leg (morning), Cardio afternoon (30 minutes) Repeat
Sunday is rest day kind of because I climb (indoor boulder) on that day
My issue I am facing is though that I don’t have enough strength for Triceps/ Biceps after Push Pull exercises.
Would it be good to change my routine to this: Monday: Push Biceps, later afternoon cardio Tuesday: Cardio Wednesday: Pull, Triceps (Biceps and Triceps should be regenerated duo to rest day on tuesday) Thursday: Legs and Shoulders with Abs Friday: Cardio
Repeat on cycle at Saturday. It seems like I could do Push Biceps on Saturday again, cause I had thursday and friday my rest days (Legs, Shoulders, Cardio only.
What do you guys think? Having good results sofar but not at triceps and biceps though. Lost a lot of weight, look leaner and general am fitter.
I could go more often but I think 7 days is enough. In general time isn’t an issue cause I work nightshifts and basically have every day time to visit the gym. My problem is really getting the perfect routine so I can train my biceps and triceps harder. It feels wrong doing Biceps after Pull exercises since my Triceps has so much energy instead.
But it won’t work to do Push Biceps and the next day Pull Triceps cause I need my biceps for Pull exercises. Ultimatly it seems like I am forced to add a cardio or leg day between Push Biceps/ Pull Triceps days if I do that.
So if anyone has 24/7 time for gym, what would be the best routine for me? I could also go for something like 1) Push Biceps 2) Legs Shoulders Abs 3) Pull Triceps 4) Cardio 5) Upper Body 6) Lower Body 7) Cardio and just use the compound movements of push, pull, leg for upper/ lower body days.
I just dislike upper lower body splits cause I have to fit in 10 exercises that day and by exercise 7 I’m actually dead. So I’d really like to stick to Push Pull Legs but somehow fix Biceps/ Triceps lacking
So I’m not expert, but did PPL for a while and had good results. I wasn’t super strict, but essentially did 3 days on one day off. As long as I did my compound lift and a couple of my iso lifts, I felt satisfied.
Can I ask why you do Push+biceps and pull+triceps, instead of doing push (including triceps isos) and pull (including biceps isos)? For me, my triceps workouts occured after bench press, which helped me focus on squeezing the muscle after it had already been hit with heavy weights. And on my pull days, my biceps isometric would follow barbell rows in the same fashion.
The other thing I was thinking is are you eating enough? Feel like that’s really the most important for muscle growth