push, pull, legs routine outline

been getting swamped with PM's from guys asking about this so thought I would put up a thread outlining basic strategies from implementing this routine. if anyone wants to add or subtract from it please post up more ideas if you found a way to improve on it that you like.. or if you have questions please post up, lets get a good discussion going;;;;

this routine is simple and great for bodybuilding and covers all muscles if done correctly.

basically you dedicate an entire session to push, pull, then legs. its good to go in that order for me cause i like to be more fresh for my push days, or you can mix it up the way you want. so for example MON- push TUES- pull WED -legs. i like to rest when i am physically drained (not mentally).. i might rest between my push and pull days.. or i might rest after my leg day. really listen to your body. when on cycle recovery is quicker so i have been known to take no rest days.. but generally i rest 1 day a week.

warmup of course, then a good rule of thumb is start your day with compound lifts .. so on push days start out with bench press/incline press/decline press etc. then you can branch off into isolation exercises. pull days you start out with rows or pullups.. then isolation... leg days start out with deads or squats, then again go to isolation. (there is no set rule to the amount of compound lifts to do but its a good idea to go for 5-8 sets minimum of those before going into isolation) compound lifts are the foundation to a great workout. and i like to go heavy on them but not so heavy that my form is shitty and i can only eek out a couple reps.

15 total sets each day so really its a 50 minute session rougly. i like to go to failure on each set and go all out. you can go 18 sets if you wish as well depending on how you feel.

you should strive to workout 5-6X per week if you are experienced, which would generally mean you are working the same muscle groups every 4 days or so. for me i strive to go 6X per week.

i like to put in my shrugs on pulling days since to me its a pulling motion. and i like to do isolation abs mostly on pull days as well since pullups do work them so it would be good re-inforcement, or you can do them on leg days since squats work abs as well.

again the above is a blueprint, you should mold your workouts to best serve you.. as you gain experience you should tweak things around... also its a good idea to mix up your isolation work, keep the muscles and mind guessing... your gym has a lot of machines so don't keep using the same ones over and over. try and do something different, but keep your compound lifts consistent and keep pushing yourself. the good thing about this routine is you can cover all muscle groups and it allows you time in between workouts to rest and work on other muscle groups while the muscles you wrecked are resting.

Nice job on this steve. I know a lot of the bros on here do have questions about your kind of workout. So guyz this is for YOU! Take advantage of this as much as you all can, stever is a gr8 bro and will do his best to answer all your questions and respond to all your comments.

excellent post man, same routine i do when off cycle, push, pull, legs, rest day, repeat. i start off with my main lift, usually a good heavy 5x5 for strength, then branch out into isolation work like you said. for all the isolations i just higher the reps. strength and size in the same workout and its been working great for me. one thing id like to add is traps are good on any day really, i usually do them after squats.

This is a great post man. I have been hearing a lot of buzz around the bb world about this type of workout. Great job on it

Nice post Steve. Great info here.

Sent from my DROIDX using EliteFitness

I also really like this program because for me, I am only able to hit the weights 3x's a week because of my other training. I utilize this program and modify it with grappling style lifts to get the most strength and explosion benefit. WIth only training 3 days a week, it gives me lots of time to recover. I try to use 5x5 on the bigger lifts, and then more volume training on the smaller stuff. The other days of the week are circuit training and plyometrics. Following the push, pull and legs/heavy lifts program has allowed me to build alot of strength while still maintaining energy to train jiu jitsu/wrestling/grappling 5x's a week.

this program covers just about every muscle on the body if done correctly and if you mix up your workouts properly.

volume can be turned up or down as well. if you are new or experienced you can adjust the volume of the sets/reps to your liking.

Nice write up steve, definately switching my routine to this.

I hear the word 'overtaining' used a lot with guys.

the way you know you are overtraining is the body giving you signals. one example is tendonitis in your joints. you should back off when you see this, you are over doing it. another could be unusual soreness in certain muscles. learn to listen to your body and back off when needed, otherwise you should kill it every workout.

Yo Steve.

I'm an old-member and have used this routine many times in the past and am currently on it. I find it to be the best routine to "get you back to normal." Coming back from a layoff/injury/sickenss/etc this is the best. You can start low sets/reps and ramp up for however many weeks you want to. Go from here to a focused 5x5 or something weight-based.

Now you're strong and focused. Never a bad thing.

^^^^ its always good to change things up. when you get bored, feel like you aren't improving anymore, etc. routine can get changed.

people who haven't tried this routine should give it a shot, and people who have been on this routine for a while should try something else.

it beats the hell outta doing the same workout 2X per week which i see guys do, atleast for bodybuilding practices atleast.

a few questions if you dont mind :)

what rep range do you work in? is it different for compound vs isolation exercises?

what % of your max are you using for the sets?

do you use the same weight for all the sets?

Quote:

---

Quote posted by Judo Tom

a few questions if you dont mind :)

totally depends on the individual, everyone should know what they are capable of and how much weight they can nail. but i will answer these for what i do.
what rep range do you work in? is it different for compound vs isolation exercises?
I typically do 6 reps for compound movements and gradually increase weight per set, then once i reach X amount of weight I nail it for 3 sets to build consistency with 3-5 reps heavy. then with isolation i tend to go till failure on each set. i like to hit the red muscle fibers with these, so a lot of reps at lower weight.

what % of your max are you using for the sets?
with compound lifts i warmup and gradually increase the weight. i don't max out very often, maybe once every 3 weeks.

do you use the same weight for all the sets?
generally no unless I am doing centuries. for example my last push day.. i started out with flat bench. put on 135.. warmed up.. then put on 225 and did it 6 times (did not go to failure as i dont want to burn myself out) then jumped to 245.. did it 6 times.. then 275 4X.. then 305 3X for 3 sets. then i went to 315 and did 2X. then i went to incline and did 225 for 3 sets till failure. next workout i might just do 225 12 reps for 5 sets. or if i want to max out i will do 3 reps at lighter weight then throw on 330 or 335 and try to nail it a couple times. then go on to something else.. so i mix things up. really when i warmup i get a good feel for if my body feels like it wants to push heavy and low rep, or lighter and high rep. same goes for leg days doing squats or deads. same goes for pull days. from a pure bodybuilding standpoint you definately should aim to hit your white and red muscle fibers probably 35-65. powerlifters should go 75-25

---

bolded

For pull days I do.... Chin ups, bent over rows, dead lifts, cable rows and lat pull down

For push days I do Flat bench, incline and decline also with shoulders , shoulder press, mill press and an isolation exercise.. What do you think.... I've only start push pull leg days feel good after only aweek tell me what you think thanks...

Thanks for the replies Steve!

Quote:

---

Quote posted by Shane88

For pull days I do.... Chin ups, bent over rows, dead lifts, cable rows and lat pull down

For push days I do Flat bench, incline and decline also with shoulders , shoulder press, mill press and an isolation exercise.. What do you think.... I've only start push pull leg days feel good after only aweek tell me what you think thanks...

---

sounds good to me ! except deadlifts should be on leg days.. try and get in a solid amount of volume each day. pull day for example, 3 sets of chin, 3 sets of bent over, 3 sets cable rows, 3 sets lat pull down, and 6 sets of some kind of curls to isolate the biceps (optional but its nice to see your progress in the mirror). and mix them up each time. but always start out with compound movements.

Steve:

When do you do military press or shoulder exercises?

I was thinking of doing chest and shoulders on my push days?

militaries I do on push days every 3rd go around

i alternate things around, i never do the same workout two straight times (atleast i try not to)

I've also tried going back to back days with certain muscle exercises to really cream the muscle, i think it has helped grow my biceps. i still will do the push/pull/legs split but i will throw in some extra bicep work even on push or leg days for example. not always of course but if i really feel like they could use some extra reps on off days i will throw it in. let your muscles rest the 23 hours in a row you are not at the gym.

I have been using this type of routine for a good 6 months, after coming off years of DC training. This is how I got my volume up again. I am only hitting it 3x a week, but still making steady gains. I was going 5-6, but felt overtrained. had to scale it back a bit. Currently doing 8-12 sets per bodypart, with 2-3 excercizes total per BP. Nexy cycle i wanna hit it at least 5x per week and up the volume a bit too.

Good thread!

I have a question Steve. You say don't do deadlifts and squats in the same week. What about doing heavy rack pulls on back day then doing squats on leg day

Quote:

---

Quote posted by Svenman19

I have a question Steve. You say don't do deadlifts and squats in the same week. What about doing heavy rack pulls on back day then doing squats on leg day

---

i said i don't do deadlifts and squats in the same session.. if you are working out almost every day you would actually end up doing both every 4 days or so

you could do both in the same session, there are no rules.. but i prefer to be fresh for both and hard and heavy... then increase the reps and drop the weight as the session continues.

I actually like that idea a lot..

just crush your legs w/ squats.. rest 3-4 days and do deads.. rest 3-4 days and do squats again...

cant wait to start this on monday!!!

Thanks again for all the info Steve.

this was a great read steve. I started this type of workout tonight with push without realizing it, haha. You helped me with how to structure this, thanks.

^^^ nice work

I started this last night coming from a 5x5. Even though I got in a lot more lifts and volume it felt a lot easier than where I ended my 5x5 run. ( I could walk when leaving the gym) Please let me know what your thoughts are on the way I have it layed out. Thanks
Pull:
deadlift
weighted pull ups
BB Rows
BB Shrugs
Lat pull downs
BB curls
Hammer curls

Push: Today
Flat BB bench press
Incline DB bench press
DB Flys
DB shoulder press
Weighted Dips
Close grip bench press

Legs:
BB squats
Leg press
Leg extensions
Hamstring extensions
calf raises
weighted needsize situps

Quote:

---

Quote posted by Project X 24

I started this last night coming from a 5x5. Even though I got in a lot more lifts and volume it felt a lot easier than where I ended my 5x5 run. ( I could walk when leaving the gym) Please let me know what your thoughts are on the way I have it layed out. Thanks
Pull:
deadlift
weighted pull ups
BB Rows
BB Shrugs
Lat pull downs
BB curls
Hammer curls

Push: Today
Flat BB bench press
Incline DB bench press
DB Flys
DB shoulder press
Weighted Dips
Close grip bench press

Legs:
BB squats
Leg press
Leg extensions
Hamstring extensions
calf raises
weighted needsize situps

---

excellent.. except put the deadlifts in with your leg days.

try to hit 15-18 sets per day and mix things up here and there and you will be golden on that.

I especially like the inclusion of weighted pullups and dips.. those are what separate the men from the boys. if you can hit the gym atleast 5X per week you will be dangerous with that workout.

Quote:

---

Quote posted by stevesmi

excellent.. except put the deadlifts in with your leg days.

try to hit 15-18 sets per day and mix things up here and there and you will be golden on that.

I especially like the inclusion of weighted pullups and dips.. those are what separate the men from the boys. if you can hit the gym atleast 5X per week you will be dangerous with that workout.

---

Thanks Steve. I feel like this is going to be a nice break from the 5x5.

What are your thoughts of adding in power cleans somewhere in here?

i know i am not steve, but i'd throw that in on the leg day. i would rotate squats, deads, and power cleans on leg day.

^^^ yes... make sure you go deep with them to really hammer the hammy's and quads.

Thanks guys.

Ok heres an idea I would like to follow, need a change up in my routine , I am an advanced trainer and enjoy higher volume training , so trying to adapt it to this style, always been a 1 bp 1 a week type of trainer

Monday : chest shoulders triceps

Low incline dumbell press 4 x 8-10
Incline flyes 3 x 10
Dips 3 x 10
Pullovers 3 x 8

Seated dumbell press 4 x 8
Side raises 3 x 10
Rear raises 3 x 10

Close grip bench press 4 x 6-8
Skull crushers 3 x 8
Rope extensions 2 x 12

Tuesday : Back biceps

Front pulldowns 4 x 8-10
Bent barbell rows 3 x 6-8
One arm dumbell rows 3 x 8
Seated rows 3 x 8-10
Deadlifts 4 x 5-6
Shrugs 3 x 12

Barebll curls 4 x 8-10
Seated dumbell curls 3 x 8

Wednesday : Legs

Squats 5 x 12-15
Front squats 4 x 10
Stiff leg deadlifts 4 x 10
Lying leg curls 3 x 10

Repeat

Sunday off , or if I feel wasted take an extra day

I don’t do front delt work as they are already very well developed after years of bench press etc. I don’t mind doing deads the squats the day after, being doing it like that for years and lower back and recovery seem fine.

Is this an ok layout for this type of program ?

^^^ yup looks good.. add in a couple sets of pullups/chinups on your pull day to start..

I've moved my focus more onto arms, so i've added in my squats to push and have come of deadlifts for a while,
Has been working well for me. Have a specific arms day one week intense the next week more volume related.

IcE

How do you gO about your progressive overload. Do you add weight/ reps to the big lifts or all the lifts? Do you keep the weight the same for working sets or do you ramp? I'm considering my own version of this and keeping the working weights the same each set but adding a rep every workout starting with 8 reps. Also I'll probably have more than usual compound lifts.

^^totally depends.. sometimes I will do 2 sets at the same weight then move on.

sometimes 5 sets and ramp up the weight each set. I do like to do compound lifts hard and heavy. 3-6 reps per set. and increase weight as i go

Let me know your thoughts. Ill be doing 3 on 2 off repeat.
Push:
2 board medium grip bench
Strict OHP
DB bench (hands supinated)
DB lateral raise
Weighted dips
Decline skullcrushers

Pull:
BB Row
Weighted pullups
Shrugs
Cable Row
BB curl
Hypers

Legs:
Power squat
Romanian deadlift
Leg press
Glute ham raise
Leg extension
Calf raise

I start with 4x8 and add a rep each workout till I reach 12 reps. Then up the weights and start over. Because of this I will keep the working sets at the same weight

^^ yup that will work. take 1 off only though once you get fully conditioned.

Ive been doing push/pull/legs for a bit now and it is great.

I might mix up the rep/weight scheme for a bit but regardless I think the work/rest routine works really well for me.

I had a workout last week after a VERY frustrating day at work. I decided to do all 3 splits in 1 workout!! I made sure to eat a good pre workout meal and then went and spent 2 hours.. it was nuts and felt great. something to try maybe once every 6 weeks.. i did legs then push then pull. it helped that there were some hot chicks that day.. what was funny is my strength stayed constant thoughout the workout.. i wasn't drained.. so its crucial at least for me to get in a good pre workout meal with a lot of clean carbs.. something like a grassfed burger with lots of lettuce on an ezekial bun with a side of brocolli and rice. i've found i dont run out of gas when i eat a good meal prior.

and doing back to back splits.. push/push back to back days is something try experiment with as well as I mentioned earlier in the thread. try that maybe once a month for the whole week. for those that juice doing this during PCT is a great way to force the muscles to grow even though you are losing that anabolism from deh juices.

so there a lot of different quirks in this split to try.

I have been loving this push,pull,legs routine. I have been playing around with adding different lifts as of late and came up with a brutal but fantastic pull day in my opinion.

Deadlift
Power cleans
Weighted pull ups
BB rows
Bb shrugs
Pull downs
Straight bar curls

I stay in the 3-5 rep range and 3 sets after warm ups. It's tough but I love it so far. Finish this up with 15mins of hiit cardio.

Does it matter what size needle I draw with? I'm thinking 20g to draw and 25 to pin

Living push pull and legs. Never done it in 14 years. Good results. Good thread

Quote:

---

Quote posted by Project X 24

I have been loving this push,pull,legs routine. I have been playing around with adding different lifts as of late and came up with a brutal but fantastic pull day in my opinion.

Deadlift
Power cleans
Weighted pull ups
BB rows
Bb shrugs
Pull downs
Straight bar curls

I stay in the 3-5 rep range and 3 sets after warm ups. It's tough but I love it so far. Finish this up with 15mins of hiit cardio.

---

that looks like a brutal pull session. you are probably having some very strong results with that.

^^ DAMN!---just an idea-put the power clean before your deadlift. It activates you to use your lower posterior chain more for the DL-plus the explosive nature of it helps to have a similar explosive feel for the DL off the floor

Quote:

---

Quote posted by stevesmi

that looks like a brutal pull session. you are probably having some very strong results with that.

---

I am still at but it has been kicking my ass thats for sure. But I love it. I have been seeing great results with it. The biggest difference I have scene so far is that I have been able to keep adding weight to my weighted pull ups. I have an obsession with pull ups as of late. It is definately starting to take its toll on the joints as of late. I just ordered some TB-500 after doing some research on it and reading some nice reviews.

The other day I came across the smolov squat routine and looking at how difficult it is I am thinking about giving that a go in the near future. Steve do you have any thoughts on that program? Also I might get crazy and try to add in the smolov jr bench routine with it. I like routine that are very tough.

^^ yeah pullups can mess you up if you do too much volume. i started getting tendonitis in my elbows from doing 15X10's.. so i backed off and now I only do 15X3's. and it went away.

Thanks Steve, I will back off doing so many of them.

Man, this couldn't have come at a more perfect time. I've been trying to come up with a brutal push/pull split for a couple weeks, and after some suggestions on this thread, I'm in the green to go starting Monday. I've been on a 4 day split for about 6-7wks and it's time to change. I'm prepping for a contest in April...my first one...and I'm trying to get a little more size on me before I shred down.
Thanks Steve, and all the other bros who keep my ass in gear. I have a long way to go, but I lift heavy and eat equally as heavy. May even log the progress on this.

^^ nice that is why i put it up. its a good blueprint.. its simple.. and it works.

Hey Steve...

I see you quite ardent on getting deads on leg day.
Physiologically, what's the reason for that?

I'm almost done writing up leg day for my push/pull/leg split, and I just wanna see your ideas. I planned on doing squats on leg day, and deads on pull day, but you've stated more than once not to, and I know you know your shit.

Ive been doing pull / push / legs for about 6 months. Only 3 days a week though, ive never heard of people doing it 6 days a week? To me that sounds overkill.. Are all the people that do the 6 week version on gear? I cant imagine naturals getting very good mass gains from this ?

Sent from my LT15i using EliteFitness

Quote:

---

Quote posted by squat till ya drop

Ive been doing pull / push / legs for about 6 months. Only 3 days a week though, ive never heard of people doing it 6 days a week? To me that sounds overkill.. Are all the people that do the 6 week version on gear? I cant imagine naturals getting very good mass gains from this ?

Sent from my LT15i using EliteFitness

---

You can if the recovery is good and you can handle the volume- could build up to it- ex-- I am doing fullbody workout 5x a week but I built up to the volume and frequency- plus I have time to sleep and diet is spot on- a lot of other things that come into play when you up the volume/frequency of your training.

you just need to adjust if that is what you want to do.

you could start with 4x per week.. then 5.. etc

you could lower the volume/weight and go to 4/5/6

just see what works for you and give it time..

if you double your workload/intensity overnight most likely that would not be optimal

yup its all about how heavy you go.

if you max out everytime you work out and go heavy then its gonna take your body longer to recover. when i used to do PL comps I would have zero strength the next day after my meets. hence that would require a full rest day. and then of course the day prior too you should rest.

try and do 4-6 reps even on your heavy compound lifts and don't max out often and you can go more times per week .. the idea behind push/pull/legs is you can let one set of muscles rest while you pound another set of muscles.

Quote:

---

Quote posted by TakedaShingen

Hey Steve...

I see you quite ardent on getting deads on leg day.
Physiologically, what's the reason for that?

I'm almost done writing up leg day for my push/pull/leg split, and I just wanna see your ideas. I planned on doing squats on leg day, and deads on pull day, but you've stated more than once not to, and I know you know your shit.

---

you can do them either but the reason i do them legs is you are using a lot of your lower body when you do dead lifts... really up to you. i consider them a leg workout even though deads workout much more. just like clean and jerk, its all in the legs where you get the power.

you gotta mold your workouts to best fit you, there isn't necessarily a right or wrong way .. I'm a big believer though in mixing things up. for example if you say you do 6 sets of exercise day A, then next time you hit those same muscles switch the order of those exercises. instead of doing everything in order each time. really throws the body off. so for example instead of starting your pull day with pullups, the next time end it with pullups. also pick a machine you never used at the gym and try that instead of doing the same things over and over again. I never draw out a strategy when i go to the gym, if a machine i was gonna use is occupied then i take that as a sign to try something else instead.

Quote:

---

Quote posted by stevesmi

you can do them either but the reason i do them legs is you are using a lot of your lower body when you do dead lifts... really up to you. i consider them a leg workout even though deads workout much more. just like clean and jerk, its all in the legs where you get the power.

you gotta mold your workouts to best fit you, there isn't necessarily a right or wrong way .. I'm a big believer though in mixing things up. for example if you say you do 6 sets of exercise day A, then next time you hit those same muscles switch the order of those exercises. instead of doing everything in order each time. really throws the body off. so for example instead of starting your pull day with pullups, the next time end it with pullups. also pick a machine you never used at the gym and try that instead of doing the same things over and over again. I never draw out a strategy when i go to the gym, if a machine i was gonna use is occupied then i take that as a sign to try something else instead.

---

Same concept here...I do dedz on leg day, and focus on exploding out of the hole and driving my heels into the ground...then the last couple of sets I will perform a static hold with the weight at the top of the movement to work my entire body, depending on weight I try and hold the bar for 60 seconds.

Variety is great to keep the muscles guessing...while I am on the treadmill warming up I think through my entire workout, and vision myself performing the lifts, gets me mentally focused.

Sent from my DROID BIONIC using EliteFitness

^^^ haha me too bro. on my way to the gym I actually imagine myself nailing reps and leaving there healthy and confident. the mind is a powerful thing

Great info.

What should the rest interval be? 2 minutes?

Quote:

---

Quote posted by krnba7

What should the rest interval be? 2 minutes?

---

Depends on your Rep range. Using purely the anaerobic system (lower reps1-5) it takes approximately 3 mins for your ATP system to regenerate. 2 mins should be adequate rest for higher rep ranges

Sent from my HTC Desire HD A9191 using EliteFitness

if you do a 90 second rest in between sets you will be drenched by the end of your workout. try it sometime. you are not allowing your heart rate to drop much and it will stay elevated. a good way to improve your conditioning

Throw some power cleans on pulling day and you have perfection! I'm biased of course!

I agree Steve. When I workout I get through my sets as quick as possible. 60-90s recovery. At the end it feels like long cardio workout. My anaerobic capacity is greater than it was when I wrestled in college.

Push day. Is it wise to hit shoulder press as well as rear delt fly and side laterals? This would rack up to a lot of sets I reckon. Or should it just be bench rear delts, laterals, pec flys and maybe dips then some tricep exercises?

Quote:

---

Quote posted by Mitchvee

Push day. Is it wise to hit shoulder press as well as rear delt fly and side laterals? This would rack up to a lot of sets I reckon. Or should it just be bench rear delts, laterals, pec flys and maybe dips then some tricep exercises?

---

depends on your level and conditioning.

i shoot for 16-20 sets myself total per day

if you are a newb you want to start out less obviously and work your way up or you won't be able to move the next day

I converted to push pull legs today after reading into the science of why body part splits started. Because of insulin addition to steroids mostly. Did 20 sets 3 exercises each for shoulders and chest and two exercises for triceps. Felt okay, been training two years and am used to high volume for each muscle group. Would this count as too much?

^^^ can u be specific as to what you did? list the sets/reps exercise

sounds like a good workout for an experienced guy, i don't think its an issue.

Lol! Fair enough you have been on longer. I have been alive longer! Just trying to help. I think a push pull and squat program is best path to animal strength. On or off cycle. Regarding back pumps. I have gotten them very bad on cycle. I couldn't even clean 60kg was so bad. I have found that taurine and lots of hamstrings mobility work helps reduce that. I warm up my back very well before training lots of dynamic movement. I think it's a solid routine. Keep us updated on your improvement.

Sorry to bump this thread but I think it's a good discussion, I have a question I'm designing a push pull routine I have always front squatted on back day and back squatted on leg day do you think I can still use that in this routine? Ill add front squats on my pull routine following dead lifts and put the back squats on leg day. What's your thoughts?

^^^ yes why not.

there isn't an iron clad rule to this. last saturday I did my push and pull split on the same day mixing in the sets. it was a helluva long workout but i felt like my body responded well to that ..

This is a great log, Steve. I read through a few pages and really think I'm going to come away learning a lot. My routine is built on the three core lifts, bench deads and squats. And then building around that. So much good advice in here that I can incorporate into my program. I'll following if that's ok. :)

^^^ how has it worked for you wegs?

sticking this one

I also like this split but do it a little different.

Day 1 chest, front & side delts, Tri
Day 2 back, traps, rear Delts, bi
Day 3 legs, lower back and abs.

Number of sets per day varies. 9-12 total on majors, 6-9 on minors. Never more than 30 in a day seems to be my limit. I keep busy between sets with 1 min if some cardio movements.

Some times I go 3 on 1 of or like above I rest when my body calls got it. On cycle it never calls for anything but food but I do rest also once or twice every week or so.

Cardio is done 2x20 min a week Hiit and 2x40 steady state. Depends where I am at.

This is a great middle of the road work split for bulking, shredding, losing weight or maint but can be taxing for some. It all comes down to your diet abc ability to recover.

Push, pull, legs huh. I like that, definitely going to give that a go. Thanks for this

I'm currently running a cutting cycle (test, eq, var) and just started the push / pull / legs split.

I'm wondering if I should do Mon - pull
Tue - HIIT (low carb)
Wed - push
Thu - HIIT (low carb)
Fri - legs
Sat & Sun rest or hike.

Would this be idea for a cut cycle? I just feel like I'm "wasting" Tue and Thur as I could be doing more exercises due to quick recovery.

Other option is
Mon - pull
Tue - push
Wed - legs
Thur - pull
Fri - push
Sat - legs or rest
Sun - rest

Any input will help. Thanks.

I havent really done many workout styles like these. Mainly done all in 1 days, with more rest. I do notice differences on days you combine legs and upper body. You start with squats, you will do more reps in your upper body stuff.

What days would you guys mix in forearms, and grip exercises? The pull days? Does anyone mix in various grip exercises? Pinch grip, crushing grip, dirty rice, sledgehammer work, wristrollers, wrist curls?

I do realize I need to start a push/pull/leg type regiment though so fully work out each part of the muscle and keep the workouts under an hour if possible. I need to stick to a shedule instead of whatever I feel like doing, and gauging different muscles.

yes, why not...

Nice post Steve. Great info here.

Just remember to start with a minimum dose of sets and add extra sets as you can tolerate them. I work as a nurse so l have some pharmaceutical knowledge think of sets like a dose. Dr start low and work up they dont just make a guess how much of a drug to give. The body responds to minute changes. So think of sets like a dose or a stimulus

Sent from my SM-G900I using Tapatalk

This is a great read. I have done a push, pull, legs routine before but I like how this one is laid out. I'm 4 weeks in and it's going great. Thanks for the help steve.

try and do 4-6 reps even on your heavy compound lifts and don't max out often and you can go more times per week .. the idea behind push/pull/legs is you can let one set of muscles rest while you pound another set of muscles.

Guys i know that its stupid but can you tell me what kind of push & pull exercises i should do in order to gain some weight (iam skinny [emoji21]).
Ty


Изпратено от моят SM-J710F с помощта на Tapatalk

I have found an easy way to make a pull up/chin up bar at home with easily available cheap itmes.
The video first illustrate the pull ups being carried out on that bar and then shows the making process.

https://www.youtube.com/watch?v=ijqDqaribM4

Quote:

---

Quote posted by durotanxx

Guys i know that its stupid but can you tell me what kind of push & pull exercises i should do in order to gain some weight (iam skinny [emoji21]).
Ty


Изпратено от моят SM-J710F с помощта на Tapatalk

---

4-6 sets of "eat like a pig" [emoji241]

Hey there, this is a great thread. Let me share with you guys. There are actually many ways to build your physique,
but I found a video that explains an easy and fast ways to do just that


I've actually tried many different ways to build my dream body for 3 years but all failed until, I've found this video,
with the help of this video I've achieved my goal finally!
Here's the link to the video that will give you the solution >>>> https://dausel.co/x3ncam <<<<


Just click on that link above and once you land on the page, just click where it says "I'm not a robot"
so that you will be redirected to the video that shows you how you can achieved your dream body like mine.

Love the push/pull/legs split it's a classic.

I used to do -
Day 1: AM: Push, PM: Pull.
Day 2: Legs
Day 3: Rest / Cardio
Repeat.

Considering doing this again with all the covid stuff going on and my home gym is well setup. Caveat is I'm 7 years older than the last time I did it... RIP to my joints if I screw it up.

overtraining is like a bug which eats inner power of our body. So stay cool and maintain your workout routine to become consistant.

Quote:

---

Quote posted by eddie880

overtraining is like a bug which eats inner power of our body. So stay cool and maintain your workout routine to become consistant.

---

Exactly, overtraining usually consume your all minerals from the body for instance vitamins, calcium and so on so forth.

awesome discussion

Yes, your routine is quite enough to build muscles at home. As we can take breaks and do the exercise.