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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. #41
    All Natural
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    Re: push, pull, legs routine outline

    Does it matter what size needle I draw with? I'm thinking 20g to draw and 25 to pin

  2. #42
    Good Broly
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    Living push pull and legs. Never done it in 14 years. Good results. Good thread

  3. #43
    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 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.
    that looks like a brutal pull session. you are probably having some very strong results with that.
    Now taking clients for 1 on 1 consults via skype. contact me I can help you
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  4. #44
    Elite Bodybuilder Buildingup24's Avatar
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    Re: push, pull, legs routine outline

    ^^ DAMN!---just an idea-put the power clean before your deadlift. It activates you to use your lower posterior chain more for the DL-plus the explosive nature of it helps to have a similar explosive feel for the DL off the floor

  5. #45
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    Re: push, pull, legs routine outline

    Quote Quote posted by stevesmi View Post
    that looks like a brutal pull session. you are probably having some very strong results with that.
    I am still at but it has been kicking my ass thats for sure. But I love it. I have been seeing great results with it. The biggest difference I have scene so far is that I have been able to keep adding weight to my weighted pull ups. I have an obsession with pull ups as of late. It is definately starting to take its toll on the joints as of late. I just ordered some TB-500 after doing some research on it and reading some nice reviews.

    The other day I came across the smolov squat routine and looking at how difficult it is I am thinking about giving that a go in the near future. Steve do you have any thoughts on that program? Also I might get crazy and try to add in the smolov jr bench routine with it. I like routine that are very tough.

  6. #46
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    ^^ yeah pullups can mess you up if you do too much volume. i started getting tendonitis in my elbows from doing 15X10's.. so i backed off and now I only do 15X3's. and it went away.
    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
    http://goo.gl/bVJ44F <authorized supp store deals
    https://goo.gl/Vy5WA7 <12 week bulker and cutting/fasting Ebooks 4sale
    ask me for coupons to N2bm, juvepharma, sarms1 etc.
    http://goo.gl/F9Yggp < click for Rx drugs

  7. #47
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    Thanks Steve, I will back off doing so many of them.

  8. #48
    Good Broly TakedaShingen's Avatar
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    Man, this couldn't have come at a more perfect time. I've been trying to come up with a brutal push/pull split for a couple weeks, and after some suggestions on this thread, I'm in the green to go starting Monday. I've been on a 4 day split for about 6-7wks and it's time to change. I'm prepping for a contest in April...my first one...and I'm trying to get a little more size on me before I shred down.
    Thanks Steve, and all the other bros who keep my ass in gear. I have a long way to go, but I lift heavy and eat equally as heavy. May even log the progress on this.

  9. #49
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    ^^ nice that is why i put it up. its a good blueprint.. its simple.. and it works.
    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
    http://goo.gl/bVJ44F <authorized supp store deals
    https://goo.gl/Vy5WA7 <12 week bulker and cutting/fasting Ebooks 4sale
    ask me for coupons to N2bm, juvepharma, sarms1 etc.
    http://goo.gl/F9Yggp < click for Rx drugs

  10. #50
    Good Broly TakedaShingen's Avatar
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    Hey Steve...

    I see you quite ardent on getting deads on leg day.
    Physiologically, what's the reason for that?

    I'm almost done writing up leg day for my push/pull/leg split, and I just wanna see your ideas. I planned on doing squats on leg day, and deads on pull day, but you've stated more than once not to, and I know you know your shit.

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