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PUSH PULL LEGS routine

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NOLOGY77

New member
Hello there. I am into Push/Pull/Legs routine wanted to get away for sometime from 5x5. i am doing:

Monday- PUSH
Barbell Bench Press
Incline Dumbell Press
Alternate between Decline Press/ Pec Deck machine
Press Behind the Neck shoulders
OHP shoulders
Dips
Triceps push down

Wednesday-PULL
Deadlift
Barbell Row
Pull ups
Alternate Seated rows/One handed dumbell row
Barbell Curls
Preacher Curls
Shrugs

Friday LEGS
Squat
Alternate lunges/ Press Machine
Leg Extension
Stiff legged deadlift
Leg Curls
calf raises


Major exercises 5x5 accessories 12-10-8. Can you please critique my routine?
 
Very similar to what I was doing for the past few weeks.
Keep your heavy compounds at 4 x 6
and your isolations at 2 x 8

I would drop the pec dec and one arm rows, if other exercises are done with enough intensity it should be more than enough.

IcE
 
A couple things. This is a LOT of volume, and I really doubt it is as beneficial as you might think. Please please please take out those leg extensions. Pull day (assuming you're using some decent intensity) is going to murder your biceps before you get to preacher curls--they'll be a pretty big waste of time. Also, I don't know what you might think the advantage of behind-the-neck anything is, but I'm fairly sure it's terrible for your shoulders so that might not be the greatest idea either.

edit: oh, and routine critiquing would be a lot easier if you mentioned some goals
 
NOLOGY77 said:
Hello there. I am into Push/Pull/Legs routine wanted to get away for sometime from 5x5. i am doing:

Monday- PUSH
Barbell Bench Press
Incline Dumbell Press
Alternate between Decline Press/ Pec Deck machine
Press Behind the Neck shoulders
OHP shoulders
Dips
Triceps push down

Wednesday-PULL
Deadlift
Barbell Row
Pull ups
Alternate Seated rows/One handed dumbell row
Barbell Curls
Preacher Curls
Shrugs

Friday LEGS
Squat
Alternate lunges/ Press Machine
Leg Extension
Stiff legged deadlift
Leg Curls
calf raises


Major exercises 5x5 accessories 12-10-8. Can you please critique my routine?
Click to expand...

deadlift should be on leg days.. i would alternate squat/deads per split. dont do both same split.

your splits and routine are very close to mine to a tee. i dunno if you've been following my posts or what but you stick with this and bust your ass and you will have excellent results .. i've been able to take my training to another level since instituting this split at the start of the year
 
maybe said:
A couple things. This is a LOT of volume, and I really doubt it is as beneficial as you might think. Please please please take out those leg extensions. Pull day (assuming you're using some decent intensity) is going to murder your biceps before you get to preacher curls--they'll be a pretty big waste of time.
Click to expand...


i disagree. the whole point of doing a split like this is you give your muscle group a chance to recover for 4 days before you hit them again. so when you do run your particular split you should definately aim to rip up the muscle fibers then the next day you work another group while that group you ripped up recovers. yes lets murder the biceps and upper back as they will have 4 days to recover!!! if you are well conditioned this won't be a problem at all. i feel some very minor soreness the next day and then i am fine typically. so 4 days is ample

push/pull/legs split is becoming the standard in bodybuilding today because it works and it is simple to do rather then the outdated circuit training model that i see many guys still do. let the women do the circuit training to tone, males should stick with high volume/high intensity split training.
 
stevesmi said:
i disagree. the whole point of doing a split like this is you give your muscle group a chance to recover for 4 days before you hit them again. so when you do run your particular split you should definately aim to rip up the muscle fibers then the next day you work another group while that group you ripped up recovers. yes lets murder the biceps and upper back as they will have 4 days to recover!!! if you are well conditioned this won't be a problem at all. i feel some very minor soreness the next day and then i am fine typically. so 4 days is ample

push/pull/legs split is becoming the standard in bodybuilding today because it works and it is simple to do rather then the outdated circuit training model that i see many guys still do. let the women do the circuit training to tone, males should stick with high volume/high intensity split training.
Click to expand...

That's exactly what happens with me, I do this every other day.
My strength gains have also been phenomenal because of this split.

I was wondering, steve, if having a push / pull workout and doing it every 48 hours would work well?

I mean something like this,
Push day

Pull day


What dya reckon??

IcE
 
^^^ i would dedicate an entire split to legs...

i have been known to do back to back push, pull, or legs on occasion. its a great way to fool the muscles into growing. our old friend Ross even suggested doing the same split 3 straight days in a row, that would be crazy and only for very advanced lifters though.
 
Thanks for everyone advise. sSteve i havent followed your posts but i dont have a problem doing so hehe you sound you know the thing so dont have a problem with that. As for the volume i agree is not much cause just think that i hit chest once every week so it has plenty of time to recover lets say and also i am with the school old thought of NO PAIN NO GAIN. If it was everything ready and easy then we would have sit home and gert big. its not bad t push yourselve sometime and see your limits. maybe its a lot i dont disagree but i prefer let me body tell me this and realise it.

Thanks everyone very helpful forum
 
Np bro,
Oh and yeh decline barbell close grip is very good for your tri's and a great compound exercise compared to the pec dec which is designed to injure you.

IcE
 
To answer your question my goal is to gain a little bit of weight and put on mass as much as possible. i started bulking period with a good goal and clear mind but after my father had an acciden 22days ago and he is in a coma still in intensive care so most of the time i spend it there, my food intake has being fucked up i only have the chance to eat clean and good proportions from 8am till 2-3pm. after that in the hospital is difficvult to eat what you want. So basically my goals is jist move up the wight scale a little bit and be in a good shape. I was 72kg in 10th of August i am 77 now 5 of October.
 
I do a split like this but hit it on Monday, Wed and Friday right now.

Some of you are doing 3 on 1 off and repeat? I've been considering this but reducing volume a bit for each day.
 
destin1 said:
I do a split like this but hit it on Monday, Wed and Friday right now.

Some of you are doing 3 on 1 off and repeat? I've been considering this but reducing volume a bit for each day.
Click to expand...

That's what I've been sticking to as well, means everything gets hit every 4 days. I don't know why but 7 days between muscle groups just seems too long for me.
 
destin1 said:
I do a split like this but hit it on Monday, Wed and Friday right now.

Some of you are doing 3 on 1 off and repeat? I've been considering this but reducing volume a bit for each day.
Click to expand...

I aim to go everyday. but sometimes something comes up or my body feels like blah (there is a difference between physical exhaustion and mental exhaustion, as you gain experience you will learn how to tell the difference.. mental exhaustion you should still go, physical exhaustion you rest a day)

so i end up going 5-6X per week. I have been known to go 7X per week though. and I'm not alone, I know some regulars who i see at the gym, same time everyday as well. but a newb shouldn't do that. gotta consider I have been lifting 3 years straight with no breaks, and 15 years overall. my body has a foundation and conditioning that very few have which enables me to do this.
 
Hey guys another question for you. I have legs today, can i change squat with leg press in order to mix things up a little bit?
 
at 43 this is my routine ive found works best for me over the yrs of trying many....
mon-chest ,triceps.
weighted dips 4x6,same weight each set .adding 2-5lbs each workout till plateau each compound then changing exercise.
decline bench 2x10-12 reps
incline db press 2x10-12 reps.
skullcrushers 4x6
cgbp 2x10-12
rope extensions 2x10-12

weds. back biceps.
bent rows 4x6#
wide grip pullups 2x10
narrow grip pulldowns to chest 2x10-12
ez curls 4x6
preacher curls 2x10-12
db twisted curls 2x10-01
friday...shoulders ,legs.
squats 4x8-12
leg ext.3x10-12
leg pulls
3x10-12.
db overhead press 4x6
lat raises 2x12
front raises 2x12
shrugs 4x6-12
i train every other day..mon.weds ,.fri .sun .tues .etc etc.
 
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