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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. #31
    Amateur Bodybuilder
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    Re: push, pull, legs routine outline

    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 ?

  2. #32
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    ^^^ yup looks good.. add in a couple sets of pullups/chinups on your pull day to start..
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  3. #33
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    Re: push, pull, legs routine outline

    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

  4. #34
    Good Broly midevilironsmasher's Avatar
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    Re: push, pull, legs routine outline

    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.

  5. #35
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    ^^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
    Now taking clients for 1 on 1 consults via skype. contact me I can help you
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  6. #36
    Good Broly midevilironsmasher's Avatar
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    Re: push, pull, legs routine outline

    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

  7. #37
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    ^^ yup that will work. take 1 off only though once you get fully conditioned.
    Last edited by stevesmi; 30-Apr-2012 at 07:52 AM.
    Now taking clients for 1 on 1 consults via skype. contact me I can help you
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  8. #38
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    Re: push, pull, legs routine outline

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

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    It is not important to be better than someone else, but to be better than yesterday.

  9. #39
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    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.
    Now taking clients for 1 on 1 consults via skype. contact me I can help you
    Looking for a steroid source? drop me a visitor message or click> https://www.evolutionary.org/forums/...iii-59858.html
    http://goo.gl/kDk0zS <save 10% on bloodwork
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    ask me for coupons to N2bm, juvepharma, sarms1 etc.
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  10. #40
    Good Broly
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    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.

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