Any advice on this split? Please...

**danipower0204** · 04-03-2009, 12:18 PM

Hi. I'm moving from 3x a week full body to a push pull legs split for mass.
I was wondering if something like this works:

Monday - Push
Tuesday - Pull
Wednesday - Legs and Low back
Thursday - Push
Friday - Pull
Saturday - Rest
Sunday - Rest

As I'm only hitting legs once, I'll hit them hard.
Do you think this can work? Please advise, I'm really looking to bulk up big time!

**danipower0204** · 04-03-2009, 01:11 PM

bump?

**tydragonfly** · 04-03-2009, 01:14 PM

I think it should be a pretty good split. There's alot more factors to bulking up big time then what your split is, but i think it definitely has potential

**danipower0204** · 04-03-2009, 01:26 PM

would you mind to expand please?
I know diet is 90% of it. other than that what do you suggest?

**danipower0204** · 04-03-2009, 01:56 PM

bump

**danipower0204** · 04-03-2009, 03:27 PM

bump...

**Lonewolf24** · 04-03-2009, 04:10 PM

personally I think legs should be done twice...

**danipower0204** · 04-04-2009, 02:29 AM

Do you think it would be too much if I were to do this?:

Monday - Push
Tuesday - Pull
Wednesday - Legs
Thursday - Push
Friday - Pull
Saturday - Legs
Sunday - Rest

Exercises would be 4-5 max per workout. Do you think this would be fine? Or should I include legs in push workouts and low back (deadlift, RDL) in pull workouts?

**SuffolkPunch** · 04-04-2009, 02:54 AM

You don't have to fit it all into a week. If you can train any day of the week, you could always leave 2 days between cycles, eg.

M: push
T: pull
W: legs
Th: off
Fr: off
Sa: push
Su: pull
Mon:legs
T: off
W: off

etc.

Of course, it depends on other factors like how much volume there is for each exercise.

**danipower0204** · 04-04-2009, 03:26 AM

Thanks for that. Basically 4 compound exercises for each push and pull workout, and 1 isolated, and then for legs I have
Squat, DL, Leg Extension and Leg Curl.
1st workout of each would be 3x12, second 3x15. Do you think it could lead to overtraining CNS wise?

**danipower0204** · 04-04-2009, 04:36 AM

bump

**Kelei** · 04-04-2009, 04:44 AM

D1 - Upper
D2 - Lower
D3 - Rest
D4 - Upper
D5 - Lower
D6 - Rest
D7 - Rest

Don't neglect your legs, they are what seperates a bodybuilder from a weekend lifter. Pick 8 big compund exercises to cover your body then pick 4 isolation exercises to bring up weak points or lagging muscle groups.

**danipower0204** · 04-04-2009, 05:46 AM

How would this look like for an upper lower split? Monday, Tuesday, Thursday, Friday?

Upper A
BB Bench Press 3 x 5
BB Row 3 x 12
Military Press Standing 3 x 12
Chinups 3 x 12
Dips 3 x 12
Bicep Curl 3 x 12

Lower A
Squats 3 x 5
Romanian Deadlift 3 x 12
Leg Extension 3 x 12
Leg Curl 3 x 12
Calves 3 x 12

Upper B
BB Row 3 x 5
BB Bench Press 3 x 15
Military Press Seated 3 x 15
Lat Pulldowns 3 x 15
Triceps Extension 3 x 15
Upright Row 3 x 15

Lower B
Deadlift 3 x 5
Front Squats 3 x 15
Leg Curl 3 x 15
Leg Extension 3 x 15
Calves 3 x 15

**Kelei** · 04-04-2009, 06:14 AM

Looks quite good actually, although I suggest making sure you are doing some type of horizontal row, barbell rows are great and you should keep those in your routine but you also need to add some type of wide grip row where you pull the bar to your upper chest area, think of it as a wide grip bench press but you are pulling instead of pushing. This is a great exercise to protect and strengthen your rotator cuff and rear delts.

**danipower0204** · 04-04-2009, 06:35 AM

Thank you for your advice. Will definitely make adjustments. Should I exchange between normal barbell rows and wide grip row per workout? Would you suggest that? And btw, do upright rows complement dips?

**danipower0204** · 04-04-2009, 06:57 AM

bump

**Kelei** · 04-04-2009, 07:00 AM

Originally Posted by danipower0204

Thank you for your advice. Will definitely make adjustments. Should I exchange between normal barbell rows and wide grip row per workout? Would you suggest that? And btw, do upright rows complement dips?

Upright rows work primarily the side delts and traps, keep doing your normal barbell rows but also add in the wide grip rows that are pulled to your upper chest, just name them rear delt rows if you'd like to put a name next to them.

**danipower0204** · 04-04-2009, 07:18 AM

Thank you once again. Along with eating and resting big do you think reps, sets and frequency are good for muscle gains?

**Kelei** · 04-04-2009, 07:22 AM

Originally Posted by danipower0204

Thank you once again. Along with eating and resting big do you think reps, sets and frequency are good for muscle gains?

Don't get too hung up on reps/sets/frequency so to speak, what you need to worry about is progression, I think 3 sets per exercise, rest 60 seconds between each set, aim to do 12 reps in each set is a good place to start, once you can complete 3x12 with 60 seconds rest between each set then you need to add some more weight and work towards 3x12 with the heavier weight, then add more weight etc.

**danipower0204** · 04-04-2009, 07:43 AM

thank you for the great advice. Gonna start next week and can't wait. You've been a great help, thanks

**danipower0204** · 04-04-2009, 07:59 AM

I've made a few adjustments to the routine, taking in your advice. If you'd be so kind as to take maybe one final look and tell me what you think. Thank you:

BB Bench Press 3 x 5
Cable Seated Row 3 x 12
Military Press Standing 3 x 12
Chinups 3 x 12
Dips 3 x 12
Upright Row 3 x 12

Lower A
Squats 3 x 5
Romanian Deadlift 3 x 12
Leg Extension 3 x 12
Leg Curl 3 x 12
Calves 3 x 12

Upper B
BB Row 3 x 5
BB Bench Press 3 x 15
Lat Pulldowns 3 x 15
Military Press Seated 3 x 15
Rear Delt Row 3 x 15
DB Incline Bench Press 3 x 15

Lower B
Deadlift 3 x 5
Front Squats 3 x 15
Leg Curl 3 x 15
Leg Extension 3 x 15
Calves 3 x 15

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