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Gatorbait2008
Florida Fan
Member since Aug 2015
17018 posts

Switching to Push/Pull/Legs
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.



Rep520
Arizona Fan
Member since Mar 2018
7495 posts
 Online 

re: Switching to Push/Pull/Legs
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.


lsu777
LSU Fan
westlake
Member since Jan 2004
13391 posts

re: Switching to Push/Pull/Legs
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?


SabiDojo
South Alabama Fan
Open to any suggestions.
Member since Nov 2010
81519 posts

re: Switching to Push/Pull/Legs
I do a push/legs/pull/legs/shoulders


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Gatorbait2008
Florida Fan
Member since Aug 2015
17018 posts

re: Switching to Push/Pull/Legs
Progressive overload staying in rep range. So 4-6 once I do six without failure push weight up with 4 being failure. Same with higher reps.

Right now I can't do more than four days. Last day will be a total body for now till summer. Then can do six days.

Yea plan to switch dumbbell and barbell work and the isolation workouts will change every month.

Appreciate it!


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Gatorbait2008
Florida Fan
Member since Aug 2015
17018 posts

re: Switching to Push/Pull/Legs
Well my bro split is different. Five days, individual work outs with a lot more isolation work usually.

In 4-6 rep range
Flat Bench - 255. Incline - 225(hence using this first upper part of pec is behind)
Stiff deadlift - 335
Squats- 315


Create my own because wasn't a fan of a lot I saw online. Most had the compound stuff but seemed to not spread around the isolation movements well to me. Seemed areas left uncovered.

Goal is just change. I hit a wall and really haven't seen improvement for a few months. Even tried lowering weight for more hyper but growth seems stagnant as does strength increase. Feel it's time to mix it up see if I can shock myself I guess

I started with total body 3x for 3 months. Last year and a half it's been bro sets.
This post was edited on 2/11 at 11:12 pm


lsu777
LSU Fan
westlake
Member since Jan 2004
13391 posts

re: Switching to Push/Pull/Legs
I know what a bro split is and all you did was arrange it in a push pull fashion and make it 3 days.

Your program is low frequency.

Change isn't a goal, are you trying to bulk, cut, get stronger etc


Your numbers are great and indicate a high level of progress on the lifts, congrats on that.

There is nothing wrong with a ppl split or what you laid out. There is a bit of redundant exercises in there but nothing that will cause issues. But there is nothing about a ppl split that is low frequency that will cause some magic to happen.

Your progression model seems vague. What I would suggest is possibly taking a look at 531 building the monolith or BBB challenge if your goal is to put on size/strength. If your goal is simply hypertrophy I would look at dc training or John Meadows programming or something similar.

If your goal is to cut/recomp we'll fix your diet and look at greyskull LCI or 531 krypteia.


tzalma1
LSU Fan
Lake Charles, LA
Member since Jan 2011
61 posts

re: Switching to Push/Pull/Legs
if you cant go more than 4 days maybe you can try an Upper/Lower routine instead and still have the 2x a week frequency.

agreed with 7's though in that im unsure of what your goal really is so its hard to make suggestions.


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Rep520
Arizona Fan
Member since Mar 2018
7495 posts
 Online 

re: Switching to Push/Pull/Legs
quote:

if you cant go more than 4 days maybe you can try an Upper/Lower routine instead and still have the 2x a week frequency.


This is really ideal for 4x a week. Programs I love like Candito control are 4 days with 2 upper and 2 lower days.

I know that isn't really OP's intent, but it is what's best for his schedule.


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2Yutes
LSU Fan
BR
Member since Oct 2018
862 posts
 Online 

re: Switching to Push/Pull/Legs
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


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Big Data
Scotch Fan
Member since Nov 2007
2538 posts

re: Switching to Push/Pull/Legs
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


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lattin1
LSU Fan
baton rouge
Member since May 2014
42 posts

re: Switching to Push/Pull/Legs
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.
This post was edited on 2/18 at 9:14 am


Cheesy Beaver
Appalachian St. Fan
Kenna brah
Member since Dec 2014
2823 posts

re: Switching to Push/Pull/Legs
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.


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AyyyBaw
LSU Fan
Lafayette
Member since Jan 2020
39 posts

re: Switching to Push/Pull/Legs
quote:

Lunges are crap, lose those for sure


Honestly just wondering why they are crap? Lunges, both forward and reverse, have always been a great movement for me. They recruit a ton of muscles, involve core stability and unilateral leg work, can be loaded light or heavy, and can be easier than two-legged squats for some people with mobility issues. Just wondering.


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225Tyga
LSU Fan
Member since Oct 2013
7981 posts

re: Switching to Push/Pull/Legs
yep, push pull is a great way to go and mix it up

been preaching it for years, glad its finally catching on


lsu777
LSU Fan
westlake
Member since Jan 2004
13391 posts

re: Switching to Push/Pull/Legs
quote:

preaching it for years, glad its finally catching on




What??? It's one of the most popular lifting splits and been used since the 60s lol


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