Justin Musiol wrote:

Hello, at moment I‘m writing down the plans for my next off season and got some questions. I want to give a try on the high intensity training with one top set and one back off set in my main movements. Now I‘m asking myself if my regeneration can handle this or if I should stay on my 5 day split.

My weak points I would say are triceps, chest volume, lat width. legs develop pretty well.

my p/p/l routine would look like this:

Leg A (once a week)

staying calf raise 4sets 5-10reps

seated legcurls 4sets 10-15reps

safetybar squats 2sets 1 Top 5-8reps 1backoff 10-12

v squat 3 sets 1 top 5-8reps 2 Backoff 10-12 15-20

leg extension 3 sets 12-15

Push A

flys life fitness machine 1 set 10-12

incline bb Press 1 Top set 5-8 1 Backoff 10-12

hammer strength flatbenchpress 1 Top set 5-8 1 Backoff 10-12

dips free 1 topset 5-8 1backoff 10-12

Cable sidelaterals 4sets 12-15

db overhead triceps extension 2sets 10-12

pushdowns w. Cable superset cable flys from bottom up 2sets 12-15

rest day

Pull A

Hammer stength iso lateralpulldown Reverse grip 1 topset 5-8 1 backoff 10-12

bb row 1 topset 5-8 1 backoff 10-12

low row 1 topset 5-8 1 backoff 10-12

db row 3sets 12-15

reardelt cable 4 sets 12-15

scott curls icarian 2sets 10-12

hammer curls 2sets 12-15

Push B

flys machine other brand 1set 12-15

incline Hammer Strength 1 top 5-8 1backoff 10-12

smith machine shoulderpress 1 top 5-8 1 backoff 10-12

hammer strength dips 1 Top 5-8 1backoff 10-12

Heavy db sidelaterals 3sets 5-8

seated controlled sidelaterals 3sets 12-20

frenchpress icarian machine 2sets 10-12

single tric pushdowns 2sets 12-15

Rest day

leg b

standing calf raise 3sets 5-8

seated calf raise 3sets 10-15

lying leg curl 3sets 12-15

seated leg curl 3sets 10-12

hack squat 4×12-15 (knee pain with more load)

Glut ham raise 3sets

push c

flys Maschine other brand 1set 10-12

smithpress incline 1 Top 5-8 1 backoff 10-12

db incline chest press 1 top 5-8 1 backoff 10-12

triceps benchpress narrow grip 1 top 5-8 1backoff 10-12

sidelaterals db 4sets 10-15

frenchpress 2 sets 10-12

triceps pushdowns cable superset upright bb row 2 sets 12-15

rest day

Pull b

dorian Yates row 1 top 5-8 1 backoff 10-12

high row 1 top 5-8 1 backoff 10-12

wide grip pulldown 1 top 5-8 1 backoff 10-12

cable rows narrow grip 3 sets 12-15

rackpulls 1 top 5-8 1 backoff 10-12

rear delt flys db 4sets 12-15

db curls 2 sets 10-12

concentration curls 2 sets 12-15

Push D

Flys life fitness 1 set 12-15

Hammer strength chest press 1 top 5-8 1 backoff 10-12

hammer strength shoulder press 1 top 5-8 1 backoff 10-12

hammer strength incline press 1 top 5-8 1 backoff 10-12

sidelaterals db heavy 3 sets 5-8

cable sidelaterals 3sets 12-15

triceps pushdowns with two cables free motion 2sets 12-15

overhead tricextension 2 sets 12-15

 

That would be my p/p/l with two push sessions a week and one pull, one leg. If you have any tips you can write them down. Actually I train since 5 years, 2 of them are enhanced. Stageweight 91kg at 175cm height. If I stick to a 5 day bro split I only would do the first two Exercises in this top backoff set system. As example:

Chest

Incline Hammerstrength press 1 top 5-8 1 backoff 10-12

Incline smith machinepress 1 top 5-8 1backoff 10-12

Flys 3sets 10-12

Hammerstrength flatbenchpress 3sets 10-12

Flys cable 3 sets 12-20

I think your PPL split looks like a perfectly good place to start. My only suggestions would be:
1. start your push days with a press, move the flys later. (Unless you don’t feel pressed in your chest at all)
2. Stick with cable laterals, or a machine lateral for you B workouts instead of DBs. I understand the purpose of rotating exercises, but it defeats the purpose of it if you’re rotating to a shit exercise. Maybe even consider the cable lateral again with a slightly different bench angle/amount of upper arm internal/external rotation
3. I’d drop one of the curls on you leg B, as 3 is redundant. And also maybe consider dropping seated leg curls. Or maybe keeping them in just as pump work. They don’t actually train your soleus more, they MAYBE just train your gastroc less…and even that’s debatable. It’s just redundant

Otherwise looks great! Like Bryce said, now just work your ass off, track and measure progress.