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Started By
Message
Switching to Push/Pull/Legs
Posted on 2/11/20 at 4:16 pm
Posted on 2/11/20 at 4:16 pm
Dont need a huge backstory. Going from bro sets to push pull. Science seems to back it and a lot of my friends have used it.
Either way. Thinking of this work out. Tell me if you see flaws in it and add in or replace. Appreciate it. Left out warm ups of course but always warm up.
Pull:
Pull ups - 1 warm up high rep, 3 weighted to failure(8-10 range)
Barbell rows - 4 Heavy sets(5-8 reps)
Close grip(palms in) lat Pulldowns - 4 sets
Good mornings - 4 sets(12-15 reps)
Face pulls/close grip bar curl superset - 3 sets(10-12 each)
Preacher curl- 3 drop sets
Push
Incline Bench- 4 sets (4-6)
Dumbbell overhead Press - 4 sets (8-10)
Dumbbell bench press - 4 sets (6-8)
Dumbbell flies - 3 sets(10-12)
Tricep kickbacks/seated lat raises- 3 sets (10-12)
Tricep pushdown - 3 drop sets
Legs
Squats - 3 12 rep, 3 4-6 rep
Stiff Deadlift - 4 sets(4-6 reps)
Dumbbell lunges - 4 sets to failure
Curl/extensions - 4 sets
Weighted calf raises - 4 sets high rep
Raised Calf squats - 4 sets high rep
Seem about right or am I doing to much/to little? Appreciate any advice on the new routine.
Either way. Thinking of this work out. Tell me if you see flaws in it and add in or replace. Appreciate it. Left out warm ups of course but always warm up.
Pull:
Pull ups - 1 warm up high rep, 3 weighted to failure(8-10 range)
Barbell rows - 4 Heavy sets(5-8 reps)
Close grip(palms in) lat Pulldowns - 4 sets
Good mornings - 4 sets(12-15 reps)
Face pulls/close grip bar curl superset - 3 sets(10-12 each)
Preacher curl- 3 drop sets
Push
Incline Bench- 4 sets (4-6)
Dumbbell overhead Press - 4 sets (8-10)
Dumbbell bench press - 4 sets (6-8)
Dumbbell flies - 3 sets(10-12)
Tricep kickbacks/seated lat raises- 3 sets (10-12)
Tricep pushdown - 3 drop sets
Legs
Squats - 3 12 rep, 3 4-6 rep
Stiff Deadlift - 4 sets(4-6 reps)
Dumbbell lunges - 4 sets to failure
Curl/extensions - 4 sets
Weighted calf raises - 4 sets high rep
Raised Calf squats - 4 sets high rep
Seem about right or am I doing to much/to little? Appreciate any advice on the new routine.
8
Posted on 2/11/20 at 4:49 pm to Gatorbait2008
General thoughts:
1. Think about progressive overload over time. How do you plan to increase weights?
2. I might streamline some of the exercises to 1-2 primaries per body part. You have a lot of variation, but some of it is prpbably extraneous.
Or, you can wave in variation. For instance, 3 weeks of BB bench with BB incline, then 3 weeks of DB variations of each.
3. How many times are you doing this per week and what days? I'm not a huge plan of 1x frequency per week in general, but it is better than 0x per week if you can't do more.
If it's MWF, I might suggest streamlining some of the exercises and then adding in a bit of dynamic work in a different muscle group.
I.e., on your back day, do 3-4 chest sets. On push day, do 3-4 leg sets. On leg day, do 3-4 back sets.
Just my 2 cents, take what you like.
1. Think about progressive overload over time. How do you plan to increase weights?
2. I might streamline some of the exercises to 1-2 primaries per body part. You have a lot of variation, but some of it is prpbably extraneous.
Or, you can wave in variation. For instance, 3 weeks of BB bench with BB incline, then 3 weeks of DB variations of each.
3. How many times are you doing this per week and what days? I'm not a huge plan of 1x frequency per week in general, but it is better than 0x per week if you can't do more.
If it's MWF, I might suggest streamlining some of the exercises and then adding in a bit of dynamic work in a different muscle group.
I.e., on your back day, do 3-4 chest sets. On push day, do 3-4 leg sets. On leg day, do 3-4 back sets.
Just my 2 cents, take what you like.
Posted on 2/11/20 at 7:39 pm to Gatorbait2008
I mean it's a typical low frequency volume routine and is no different than your typical bro split.
Where are you at with your lifts?
Why do you want to create your own program?
How many days a week do you want to lift?
What is your goal?
What programs have you used before?
Where are you at with your lifts?
Why do you want to create your own program?
How many days a week do you want to lift?
What is your goal?
What programs have you used before?
Posted on 2/11/20 at 8:21 pm to Gatorbait2008
I do a push/legs/pull/legs/shoulders
Posted on 2/13/20 at 2:04 pm to Gatorbait2008
Funny you posted this...
Goals have changed. But, after many years, I’ve recently gone back to my Push/Pull/Legs old school training routine.
Basically I’m back to doing that same routine as you but with a few more sets on Bis & Tris. Also I give traps & calves a little more attention. Alternating heavy/low rep & light/high rep days. Also, changing back to some old school lifting movements.
Gotta say, it’s feeling great. There’s no exact science to it. Gotta just listen to your body. Good luck
Goals have changed. But, after many years, I’ve recently gone back to my Push/Pull/Legs old school training routine.
Basically I’m back to doing that same routine as you but with a few more sets on Bis & Tris. Also I give traps & calves a little more attention. Alternating heavy/low rep & light/high rep days. Also, changing back to some old school lifting movements.
Gotta say, it’s feeling great. There’s no exact science to it. Gotta just listen to your body. Good luck
Posted on 2/17/20 at 6:38 pm to Gatorbait2008
I do PPL 4 days a week for frequency, but I also incorporate a couple different concepts: I increase sets each week and use alternating rep ranges (4/8) for the same exercises. After a full cycle, I increase weight. It’s slow and steady.
Push Pull rest Legs Push
Pull Legs rest Push Pull
Legs Push rest Pull Legs
Push Pull rest Legs Push
Pull Legs rest Push Pull
Legs Push rest Pull Legs
Posted on 2/18/20 at 9:11 am to Gatorbait2008
Pull day:Where are the deadlifts ???? Drop the good mornings and put deadlifts as your first lift. They're literally the most important lift you do.
Push day: I'd swap where you have Incline bench and DB bench (assuming your gym has heavy enough dumbbells for you to go heavy and make that your primary lift). Flies are repetitive and they really don't do much. Replace them with weighted dips.
Leg day: Lunges are crap, lose those for sure. For glutes you can't beat Hip thrusts. They're awkward at first and they look ridiculous but they work. Also, what are raised calf squats?
Thats my two cents.
Push day: I'd swap where you have Incline bench and DB bench (assuming your gym has heavy enough dumbbells for you to go heavy and make that your primary lift). Flies are repetitive and they really don't do much. Replace them with weighted dips.
Leg day: Lunges are crap, lose those for sure. For glutes you can't beat Hip thrusts. They're awkward at first and they look ridiculous but they work. Also, what are raised calf squats?
Thats my two cents.
This post was edited on 2/18/20 at 9:14 am
Posted on 2/19/20 at 3:29 pm to Gatorbait2008
just my .02, but IMO for PPL to be effective it needs to be broken into PPL hypertrophy and PPL strength.
M-Push Strength
T-Pull Strength
W-Legs
Th-Push Hyper
F-Pull Hyper
Sat-Legs
Sun-Rest
If you feel like you're not recovering fast enough you can add an extra rest day in between the hyper and strength transition.
Strength days have an emphasis on compound lifts while hyper days have an emphasis on isolation.
When I first adopted this my body responded really well to it. obviously different strokes for different folks, but this worked well for me.
M-Push Strength
T-Pull Strength
W-Legs
Th-Push Hyper
F-Pull Hyper
Sat-Legs
Sun-Rest
If you feel like you're not recovering fast enough you can add an extra rest day in between the hyper and strength transition.
Strength days have an emphasis on compound lifts while hyper days have an emphasis on isolation.
When I first adopted this my body responded really well to it. obviously different strokes for different folks, but this worked well for me.
Posted on 2/19/20 at 4:59 pm to Gatorbait2008
yep, push pull is a great way to go and mix it up
been preaching it for years, glad its finally catching on
been preaching it for years, glad its finally catching on
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