24/7 Customer Service 1-866-236-8417 Need Help? 1-866-236-8417

Reply
Results 1 to 11 of 11
  1. #1
    Registered User jmh332ab's Avatar
    Join Date: Oct 2008
    Age: 32
    Stats: 5'10", 195 lbs
    Posts: 7
    Rep Power: 0
    jmh332ab is on a distinguished road. (+10)
    Visit jmh332ab's BodySpace
    jmh332ab is offline

    My Pull/push/squat routine

    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?

    Monday-Pull
    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
    Ab work

    Wednesday-Push
    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

    Friday-Squat day
    Sqauts - 4x8,6,6,5
    Power Cleans - 4x3-5
    Split Squats - 3x6-10
    Leg Extensions - 2x10-12
    Ab work

    Saturday
    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
    Last edited by jmh332ab; 05-26-2009 at 06:22 PM.
    Reply With Quote

  2. #2
    Registered User jmh332ab's Avatar
    Join Date: Oct 2008
    Age: 32
    Stats: 5'10", 195 lbs
    Posts: 7
    Rep Power: 0
    jmh332ab is on a distinguished road. (+10)
    Visit jmh332ab's BodySpace
    jmh332ab is offline
    bump
    Reply With Quote

  3. #3
    Registered User closser45's Avatar
    Join Date: Mar 2008
    Age: 20
    Stats: 5'10", 183 lbs
    Posts: 309
    Rep Power: 39
    closser45 has much to be proud of. One of the best! (+20000) closser45 has much to be proud of. One of the best! (+20000) closser45 has much to be proud of. One of the best! (+20000) closser45 has much to be proud of. One of the best! (+20000) closser45 has much to be proud of. One of the best! (+20000) closser45 has much to be proud of. One of the best! (+20000) closser45 has much to be proud of. One of the best! (+20000) closser45 has much to be proud of. One of the best! (+20000) closser45 has much to be proud of. One of the best! (+20000) closser45 has much to be proud of. One of the best! (+20000) closser45 has much to be proud of. One of the best! (+20000)
    Visit closser45's BodySpace
    closser45 is offline
    I like that you included power cleans. Looks like a solid routine to me tho.
    Reply With Quote

  4. #4
    Registered User tonni's Avatar
    Join Date: Oct 2008
    Age: 52
    Stats: 5'8", 165 lbs
    Posts: 197
    Rep Power: 91
    tonni has a brilliant future. Third best rank! (+40000) tonni has a brilliant future. Third best rank! (+40000) tonni has a brilliant future. Third best rank! (+40000) tonni has a brilliant future. Third best rank! (+40000) tonni has a brilliant future. Third best rank! (+40000) tonni has a brilliant future. Third best rank! (+40000) tonni has a brilliant future. Third best rank! (+40000) tonni has a brilliant future. Third best rank! (+40000) tonni has a brilliant future. Third best rank! (+40000) tonni has a brilliant future. Third best rank! (+40000) tonni has a brilliant future. Third best rank! (+40000)
    Visit tonni's BodySpace
    tonni is offline
    Looks like alot of volume to me...... I did a simple Push , Pull , Leg workout for sometime that worked well ( 3 days a week thats all ) with compound lift and a few isolation movement..
    Reply With Quote

  5. #5
    Registered User jmh332ab's Avatar
    Join Date: Oct 2008
    Age: 32
    Stats: 5'10", 195 lbs
    Posts: 7
    Rep Power: 0
    jmh332ab is on a distinguished road. (+10)
    Visit jmh332ab's BodySpace
    jmh332ab is offline
    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
    Reply With Quote

  6. #6
    Registered User otsm's Avatar
    Join Date: May 2009
    Age: 32
    Stats: 5'11", 195 lbs
    Posts: 127
    Rep Power: 32
    otsm has much to be proud of. One of the best! (+20000) otsm has much to be proud of. One of the best! (+20000) otsm has much to be proud of. One of the best! (+20000) otsm has much to be proud of. One of the best! (+20000) otsm has much to be proud of. One of the best! (+20000) otsm has much to be proud of. One of the best! (+20000) otsm has much to be proud of. One of the best! (+20000) otsm has much to be proud of. One of the best! (+20000) otsm has much to be proud of. One of the best! (+20000) otsm has much to be proud of. One of the best! (+20000) otsm has much to be proud of. One of the best! (+20000)
    Visit otsm's BodySpace
    otsm is offline
    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).
    Reply With Quote

  7. #7
    Registered User jmh332ab's Avatar
    Join Date: Oct 2008
    Age: 32
    Stats: 5'10", 195 lbs
    Posts: 7
    Rep Power: 0
    jmh332ab is on a distinguished road. (+10)
    Visit jmh332ab's BodySpace
    jmh332ab is offline
    Originally Posted by otsm View Post
    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).
    yeh i agree with a lot of what you suggested. i actually used to do all my ham work with my squat/leg day and cleans on pull day, except i did hang cleans instead, since the first part of a power clean is essentially a DL movement. i was just thinking of changing it up cuz my hams recover the slowest of my bodyparts and sometimes doing them on friday means there often still sore on pull day and it makes it a little uncomfortable when doing my DL's, but other than that i do like to seperate them....i will prob take abs out of pull and leg day and do them on tue and sat but i do find it to double as being a good stretch for my back after heavy deads and squats....as for calf work, i do hit them a little, i just didnt put it in there, cuz its more of a sporadic choice for me, but officially throwing them in on leg day would prob be a good choice....thanks for your thoughts
    Reply With Quote

  8. #8
    Registered User Uk Lifter's Avatar
    Join Date: Oct 2007
    Location: Isle Of Wight, United Kingdom (Great Britain)
    Age: 31
    Stats: 6'3", 195 lbs
    Posts: 580
    BodyPoints: 955
    Rep Power: 349
    Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000) Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000) Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000) Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000) Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000) Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000) Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000) Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000) Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000) Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000) Uk Lifter has a reputation beyond repute. Second best rank possible! (+100000)
    Visit Uk Lifter's BodySpace
    Uk Lifter is offline
    Here is a push/pull routine i've used in the past with good results:

    Monday:Heavy Pull

    Deadlifts 10x3
    DB Curls 4x6
    Weighted Pullups 10x3
    SLDL 4X6
    Crunches 3x8

    Tuesday:Heavy Push

    Squats 10x3
    Bench Press 10x3
    Standing Press 10x3
    Weighted Dips 4x6
    Calf Raises 3x8

    Thursday:Light/Moderate Pull

    RDL 3x8
    BB Curls 3x8
    BB Rows 3x8
    Leg Curls 2x12
    Shrugs 3x8

    Friday:Light/Moderate Push

    Squats 3x8
    Leg Press 3x8
    Incline Press 3x8
    French Press 2x12
    Lateral Raises 2x12

    Repeat sunday.
    Last edited by Uk Lifter; 05-27-2009 at 01:20 PM.
    Reply With Quote

  9. #9
    Registered User InhumanRampage's Avatar
    Join Date: Mar 2009
    Stats: 12'0", 300 lbs
    Posts: 27
    Rep Power: 0
    InhumanRampage is on a distinguished road. (+10)
    Visit InhumanRampage's BodySpace
    InhumanRampage is offline
    i was looking at your routine and i think im gonna try it but what are Hypers and split squats?
    Reply With Quote

  10. #10
    Registered User jmh332ab's Avatar
    Join Date: Oct 2008
    Age: 32
    Stats: 5'10", 195 lbs
    Posts: 7
    Rep Power: 0
    jmh332ab is on a distinguished road. (+10)
    Visit jmh332ab's BodySpace
    jmh332ab is offline
    Originally Posted by InhumanRampage View Post
    i was looking at your routine and i think im gonna try it but what are Hypers and split squats?
    Hypers, are back hyperextensions, ans split squats which are sometimes often called bulgarian squats too is where u take a bench place one bent leg (shin to knee) on the bench and do a single leg squat. i personally dont like to use a BB on this because its makes it harder to balance especially after doing regular squats. i usually hold onto the handles of weight plates or DB....the movement is very very similar to lunges, and sometimes i will sub lunges but i get a better feel in my muscles when u do split squats.....experiment with a low weight when first trying these tho, as it is a hard movement the first time you do it
    Reply With Quote

  11. #11
    Registered User jmh332ab's Avatar
    Join Date: Oct 2008
    Age: 32
    Stats: 5'10", 195 lbs
    Posts: 7
    Rep Power: 0
    jmh332ab is on a distinguished road. (+10)
    Visit jmh332ab's BodySpace
    jmh332ab is offline
    Originally Posted by Uk Lifter View Post
    Here is a push/pull routine i've used in the past with good results:

    Monday:Heavy Pull

    Deadlifts 10x3
    DB Curls 4x6
    Weighted Pullups 10x3
    SLDL 4X6
    Crunches 3x8

    Tuesday:Heavy Push

    Squats 10x3
    Bench Press 10x3
    Standing Press 10x3
    Weighted Dips 4x6
    Calf Raises 3x8

    Thursday:Light/Moderate Pull

    RDL 3x8
    BB Curls 3x8
    BB Rows 3x8
    Leg Curls 2x12
    Shrugs 3x8

    Friday:Light/Moderate Push

    Squats 3x8
    Leg Press 3x8
    Incline Press 3x8
    French Press 2x12
    Lateral Raises 2x12

    Repeat sunday.
    nice looking routine, i think i'll interchange the one im doing with a close version of this on a week to week or bi-weekly basis
    Reply With Quote

Reply

Similar Threads

  1. Pull/push/legs routine
    By sonny-jim in forum Workout Programs
    Replies: 2
    Last Post: 09-14-2008, 10:53 PM
  2. How does this pull/push/legs routine look?
    By thesecondrei in forum Workout Programs
    Replies: 12
    Last Post: 10-28-2006, 03:40 PM
  3. Replies: 1
    Last Post: 06-27-2005, 01:44 PM
  4. Comments on my first pull/push/legs routine
    By Jampie77 in forum Workout Programs
    Replies: 4
    Last Post: 04-09-2005, 11:23 PM
  5. Replies: 5
    Last Post: 01-21-2003, 09:57 PM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts