i know that everyone reacts differently to training volume, etc.. so I am going to go ahead and try this out for myself to see if it works for me, but i am curious if anyone else has had experience with a program that looks similar to this. In your opinion, does it look like too much?
Deadlift - 5x6,5,5,5,4
Pull-up - 5xfailure or weighted but no more than 12 reps
BB or DB row - 4x6-8
Romanian DL's - 4x6-8
Leg Curl - 2x10-12
Hyper's - 2x8-12
BB curl - 3x6-10
Hammer curls - 3x6-10
Flat DB/BB press - 4x8,6,6,5
Incline DB/BB press - 3x8,6,5
Shoulder press - 3x8,6,5
Arnold press - 3x6-8
Close Grip Bench press - 2x6-8
Dips - 3x6-10
Pressdowns - 3x6-10
Sqauts - 4x8,6,6,5
Power Cleans - 4x3-5
Split Squats - 3x6-10
Leg Extensions - 2x10-12
I was thinking of going into the gym Saturday to do 3x10,8,6 of flat and incline bench each, as well as some plyo pushups. I will have had 3 days rest from my press day on Wed. and wont work it again for another 4 days the following Wed. so I am thinking I will have ample time to recover.
OR instead of doing weights Saturday I was considering doing my pull and push day back to back, Mon, Tues, with the squat day on thur, and on friday do a combo pull/push day. 2 back exercises and 2 chest. For example pull-ups, rows, and flat and incline press with similar volumes as their main work days, and some plyo pushups do finish off the workout.
I also do HIIT on Tues and Thur, and lower intensity cardio after my workouts on M,W,F
I'm 190, I take in around 230 g of protein/day, 200 g carbs/day, 75 g fat/day
I supplement with Whey/casein protein, beta-alanine, bcaa's, multi, fish oil, cissus, and i use universal shock therapy for a pre-workout supp. All feedback is appreciated
Thread: My Pull/push/squat routine
05-26-2009, 05:17 PM #1
My Pull/push/squat routine
Last edited by jmh332ab; 05-26-2009 at 06:22 PM.
05-26-2009, 06:24 PM #2
05-26-2009, 07:48 PM #3
05-26-2009, 08:02 PM #4
05-26-2009, 11:11 PM #5
appreciate the comments guys. Yeh im a big fan of power cleans, great for overall explosiveness and power that will def improve any other lift you do.
i kind of agree about the too much volume thing, i believe im just trying to over think what should just be a simple 3 day push/pull/squat routine, but ill try this for a couple of weeks, if its too much ill cut it down to 3 days
05-26-2009, 11:37 PM #6
Push looks solid. I think too much volume for the pull day. I dont see the point in doing two variants of the deads.
Probaby do some forearm work at the end of the day... Wrist rollers are my favs, but you can try rev curls, wrist curls too. Power cleans are awesome, and good that you are planning to do them. But, I would switch power-cleans to pull day, and then shift the stiff deads (or was it RDL?) to leg day.
If you have a leg day, then why do hams on pull day? Cut out the volume from pull and spread it more evenly by adding hams to leg day. So get the deads for hams and leg curls on the leg day.
Leg day doesnt have calf work either. Get in 2-4 sets of calf raises.
Also think you can cut out hyperextensions and ab work from pull day and do them on rest days (am assuming hyperextensions with low weights).
05-27-2009, 01:10 PM #7
05-27-2009, 01:15 PM #8
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Here is a push/pull routine i've used in the past with good results:
DB Curls 4x6
Weighted Pullups 10x3
Bench Press 10x3
Standing Press 10x3
Weighted Dips 4x6
Calf Raises 3x8
BB Curls 3x8
BB Rows 3x8
Leg Curls 2x12
Leg Press 3x8
Incline Press 3x8
French Press 2x12
Lateral Raises 2x12
Last edited by Uk Lifter; 05-27-2009 at 01:20 PM.
05-27-2009, 02:22 PM #9
05-28-2009, 01:37 PM #10
05-29-2009, 10:57 AM #11
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