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Push Pull Legs, power routine.


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about Push Pull Legs, power routine. within the Weight Training & Weight Lifting category.

Excerpt: I'm nearing my USAF calling, So running is the priority. My previous routine posted would totally lead to over-trainining and would not increase strength. I have dropped the total volume a little and dropped reps in heavy sets because this is primarily to train the nervous system. I would like to add 5lbs every other week to main sets, heaviest sets are not quite at my max yet (DL=500lbs B=300 SQ=425) but I want to work on form and power first. #1 Pull #2 Push #3 OFF #4 Legs

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  1. #1
    Amateur Bodybuilder
    Join Date
    Sep 2000
    Location
    wa
    Posts
    481
    Rep Power
    0

    Push Pull Legs, power routine.

    I'm nearing my USAF calling, So running is the priority.
    My previous routine posted would totally lead to over-trainining and would not increase strength. I have dropped the total volume a little and dropped reps in heavy sets because this is primarily to train the nervous system.

    I would like to add 5lbs every other week to main sets, heaviest sets are not quite at my max yet (DL=500lbs B=300 SQ=425) but I want to work on form and power first.
    #1 Pull
    #2 Push
    #3 OFF
    #4 Legs
    #5 OFF
    #6 OFF
    #7 Repeat

    PULL

    Hyper extensions (12)
    Dead lifts 6x(135lbs*10, 225*5, 315*1, 365*1, 405*1, 455*1, 460*1)
    Pull-ups 5x failure
    Hammer Strength Row/ Barbell Row (8,6)
    Machine Row (10,8)
    BB curl (10,10)
    SLDL (12,8) [light, and strict]
    Leg curl (8,6)



    PUSH

    Bench Press 6x (135*10, 185*5, 225*3, 245*1, 275*1, 285*1)
    Incline DB press “Hybrids” (90*5, 95*5)
    Close grip bench (225*5, 245*3)
    Dips (+90*5, +115*3)
    Military DB press (85*5, 90*5)
    Side laterals (10,10)


    LEGS

    Barbell Squats 6x (135*10, 225*5, 315*3, 365*1, 385*1, 390*1)
    Hack Squats (12, 8)
    Leg extension (10, 10)
    Standing calf (3 sets of 12)
    Seated calf (3 sets of 12)

  2. #2
    Pro Bodybuilder
    Join Date
    Aug 2001
    Location
    PR blaster
    Posts
    733
    Rep Power
    0
    You're doing some heavy leg work on leg day and giving only two days before doing heavy squats. I don't know man...

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