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Research Chemical SciencesUGFREAKeudomestic
napsgeargenezapharmateuticals domestic-supplypuritysourcelabsResearch Chemical SciencesUGFREAKeudomestic

Push Pull Legs, power routine.

Valdez

New member
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)
 
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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