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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. #61
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    if you do a 90 second rest in between sets you will be drenched by the end of your workout. try it sometime. you are not allowing your heart rate to drop much and it will stay elevated. a good way to improve your conditioning
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  2. #62
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    Throw some power cleans on pulling day and you have perfection! I'm biased of course!

  3. #63
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    I agree Steve. When I workout I get through my sets as quick as possible. 60-90s recovery. At the end it feels like long cardio workout. My anaerobic capacity is greater than it was when I wrestled in college.

  4. #64
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    Re: push, pull, legs routine outline

    Push day. Is it wise to hit shoulder press as well as rear delt fly and side laterals? This would rack up to a lot of sets I reckon. Or should it just be bench rear delts, laterals, pec flys and maybe dips then some tricep exercises?

  5. #65
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    Quote Quote posted by Mitchvee View Post
    Push day. Is it wise to hit shoulder press as well as rear delt fly and side laterals? This would rack up to a lot of sets I reckon. Or should it just be bench rear delts, laterals, pec flys and maybe dips then some tricep exercises?
    depends on your level and conditioning.

    i shoot for 16-20 sets myself total per day

    if you are a newb you want to start out less obviously and work your way up or you won't be able to move the next day
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  6. #66
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    Re: push, pull, legs routine outline

    I converted to push pull legs today after reading into the science of why body part splits started. Because of insulin addition to steroids mostly. Did 20 sets 3 exercises each for shoulders and chest and two exercises for triceps. Felt okay, been training two years and am used to high volume for each muscle group. Would this count as too much?

  7. #67
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    ^^^ can u be specific as to what you did? list the sets/reps exercise

    sounds like a good workout for an experienced guy, i don't think its an issue.
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  8. #68
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    Lol! Fair enough you have been on longer. I have been alive longer! Just trying to help. I think a push pull and squat program is best path to animal strength. On or off cycle. Regarding back pumps. I have gotten them very bad on cycle. I couldn't even clean 60kg was so bad. I have found that taurine and lots of hamstrings mobility work helps reduce that. I warm up my back very well before training lots of dynamic movement. I think it's a solid routine. Keep us updated on your improvement.

  9. #69
    Pro Bodybuilder Idobehigh's Avatar
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    Re: push, pull, legs routine outline

    Sorry to bump this thread but I think it's a good discussion, I have a question I'm designing a push pull routine I have always front squatted on back day and back squatted on leg day do you think I can still use that in this routine? Ill add front squats on my pull routine following dead lifts and put the back squats on leg day. What's your thoughts?

  10. #70
    HEAD MODERATOR stevesmi's Avatar
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    Re: push, pull, legs routine outline

    ^^^ yes why not.

    there isn't an iron clad rule to this. last saturday I did my push and pull split on the same day mixing in the sets. it was a helluva long workout but i felt like my body responded well to that ..
    Now taking clients for 1 on 1 consults via skype. contact me I can help you
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