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push, pull, legs routine outline


Welcome to the EliteFitness.com Bodybuilding Site! Please join this discussion about push, pull, legs routine outline within the Weight Training & Weight Lifting category.

Excerpt: 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

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  1. #21
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    Quote Quote posted by Svenman19 View Post
    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.
    Last edited by stevesmi; 17-Feb-2012 at 11:08 AM.
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  2. #22
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    Re: push, pull, legs routine outline

    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.
    Learn from the mistakes of others, you can never live long enough to make them all yourself.

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  3. #23
    EarthRider
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    Re: push, pull, legs routine outline

    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.

  4. #24
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    ^^^ nice work
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  5. #25
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    Re: push, pull, legs routine outline

    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

  6. #26
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    Quote Quote posted by Project X 24 View Post
    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.
    Now taking clients for 1 on 1 consults via skype. contact me I can help you
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  7. #27
    Good Broly
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    Re: push, pull, legs routine outline

    Quote Quote posted by stevesmi View Post
    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?

  8. #28
    EarthRider
    Guest

    Re: push, pull, legs routine outline

    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.

  9. #29
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    ^^^ yes... make sure you go deep with them to really hammer the hammy's and quads.
    Now taking clients for 1 on 1 consults via skype. contact me I can help you
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  10. #30
    Good Broly
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    Thanks guys.

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