Push/Pull/Legs split for lean muscle gains

[ammons]

I'm 20 and have been lifting for almost 2 years, done mainly the 3x5 thing but recently turned on to push/pull. Have lots of experience with the big lifts and tend to center my workouts around those.

With the push pull legs program what I'm looking for is a good 4-5-day split that will grow lean muscle. Basically here's the schedule I want: PUSH/PULL/OFF/LEGS/OFF/REPEAT.

At the risk of sounding cliche, I want to put more emphasis on biceps/tricep isolation since I feel like my chest is naturally inclined to take over more, and therefore perhaps overcompensate, leaving bis/tris not as strong as they should be.

So if you have time to critique this push pull legs split I'd really appreciate it.

Pull A
Warm up with 5 min run/ 10 warm up pull ups
(4x6-8) Wide Grip Pullups
(4x6-8) Close Grip Cable Row
(4x6-8) Lat Pulldowns
(3x12/10/8) DB Bicep Curl
(3x12/10/8) DB Concentration Curl
Weighted Leg Lifts - 3 x 10-15
Stretching

Push A
Warm up with 5 min run/ 1x15 bench low weight
(4x5) Bench
(4x5) Standing Military
(3x12/10/8) Sitting Dumbbell Tricep Extension SUPERSET WITH
(3x12/10/8) Dumbbell Lateral Raises
(3xfailure) Close Grip Pushups
Weighted decline Sit ups - 3 x 10-15
Stretching

Legs A
Warm up 5 min run/ 1x15 squats low weight
(4x5) Squats
(3x6-8) Straight-leg Deadlift
(3x6-8) BB Lunges
(3x8-10) Standing calf raises
Leg lifts or Sit ups
Stretching

[ammons]

I'm 20 and have been lifting for almost 2 years, done mainly the 3x5 thing but recently turned on to push/pull. Have lots of experience with the big lifts and tend to center my workouts around those.

With the push pull legs program what I'm looking for is a good 4-5-day split that will grow lean muscle. Basically here's the schedule I want: PUSH/PULL/OFF/LEGS/OFF/REPEAT.

At the risk of sounding cliche, I want to put more emphasis on biceps/tricep isolation since I feel like my chest is naturally inclined to take over more, and therefore perhaps overcompensate, leaving bis/tris not as strong as they should be.

So if you have time to critique this push pull legs split I'd really appreciate it.

Pull A
Warm up with 5 min run/ 10 warm up pull ups
(4x6-8) Wide Grip Pullups
(4x6-8) Close Grip Cable Row
(4x6-8) Lat Pulldowns
(3x12/10/8) DB Bicep Curl
(3x12/10/8) DB Concentration Curl
Weighted Leg Lifts - 3 x 10-15
Stretching

Push A
Warm up with 5 min run/ 1x15 bench low weight
(4x5) Bench
(4x5) Standing Military
(3x12/10/8) Sitting Dumbbell Tricep Extension SUPERSET WITH
(3x12/10/8) Dumbbell Lateral Raises
(3xfailure) Close Grip Pushups
Weighted decline Sit ups - 3 x 10-15
Stretching

Legs A
Warm up 5 min run/ 1x15 squats low weight
(4x5) Squats
(3x6-8) Straight-leg Deadlift
(3x6-8) BB Lunges
(3x8-10) Standing calf raises
Leg lifts or Sit ups
Stretching

bump

[jamnajh]

The workout it's self is fine
Lean muscle is mostly diet
So you need to get your diet straight as well.

[ammons]

The workout it's self is fine
Lean muscle is mostly diet
So you need to get your diet straight as well.

Yeah the diet stuff is something I tend to overlook.

[gerryh777]

Your PUSH routine seems light on chest...especially if you are just doing this once a week. I would cut the overhead press to 2 sets, the lateral raises to 2 sets, and add incline
bench (2-3 sets). And I would do: push, legs, rest, pull, rest, push, legs, rest, pull, rest, etc....

[TheFitDick]

If you want lean muscle mass you need to mix up your routine. You can do the workouts you've shown here but after a month or so your body will adapt to it. I would recommend trying this.

Do a push pull routine daily.

Day 1 - Chest super set with back.
Day 2 - Legs and abs
Day 3 - Biceps super set with Triceps
Day 4 - do cardio
Day 5 - repeat from day 1

This will shock your body and you will be sore but you will see results. Don't go to the gym and slack off though. Do the super sets with only 15-30 seconds in between sets. Too many people go to the gym and mingle instead of actually pushing there bodies to the limit. And then they wonder why they don't see results.

If you wanna get more in depth info on this download my Body Building Secrets for FREE at bodybuilding.thefitdick.com

Hope this helps - FD

[ammons]

Your PUSH routine seems light on chest...especially if you are just doing this once a week. I would cut the overhead press to 2 sets, the lateral raises to 2 sets, and add incline
bench (2-3 sets). And I would do: push, legs, rest, pull, rest, push, legs, rest, pull, rest, etc....

Is it really light on the chest if I'm finishing with 3 sets of pushups? Also, I have a "B" routine where I do Incline Bench and finish with dips.

[gerryh777]

Is it really light on the chest if I'm finishing with 3 sets of pushups? Also, I have a "B" routine where I do Incline Bench and finish with dips.

I missed the part with the B routine. Then it should be fine.

[bustermac]

If you want lean muscle mass you need to mix up your routine. You can do the workouts you've shown here but after a month or so your body will adapt to it. I would recommend trying this.

Do a push pull routine daily.

Day 1 - Chest super set with back.
Day 2 - Legs and abs
Day 3 - Biceps super set with Triceps
Day 4 - do cardio
Day 5 - repeat from day 1

This will shock your body and you will be sore but you will see results. Don't go to the gym and slack off though. Do the super sets with only 15-30 seconds in between sets. Too many people go to the gym and mingle instead of actually pushing there bodies to the limit. And then they wonder why they don't see results.

If you wanna get more in depth info on this download my Body Building Secrets for FREE at bodybuilding.thefitdick.com

Hope this helps - FD

Great advice from someone with 3 posts and a questionable user name!

[aspengc8]

I'm 20 and have been lifting for almost 2 years, done mainly the 3x5 thing but recently turned on to push/pull. Have lots of experience with the big lifts and tend to center my workouts around those.

With the push pull legs program what I'm looking for is a good 4-5-day split that will grow lean muscle. Basically here's the schedule I want: PUSH/PULL/OFF/LEGS/OFF/REPEAT.

At the risk of sounding cliche, I want to put more emphasis on biceps/tricep isolation since I feel like my chest is naturally inclined to take over more, and therefore perhaps overcompensate, leaving bis/tris not as strong as they should be.

So if you have time to critique this push pull legs split I'd really appreciate it.

Pull A
Warm up with 5 min run/ 10 warm up pull ups
(4x6-8) Wide Grip Pullups
(4x6-8) Close Grip Cable Row
(4x6-8) Lat Pulldowns
(3x12/10/8) DB Bicep Curl
(3x12/10/8) DB Concentration Curl
Weighted Leg Lifts - 3 x 10-15
Stretching

Push A
Warm up with 5 min run/ 1x15 bench low weight
(4x5) Bench
(4x5) Standing Military
(3x12/10/8) Sitting Dumbbell Tricep Extension SUPERSET WITH
(3x12/10/8) Dumbbell Lateral Raises
(3xfailure) Close Grip Pushups
Weighted decline Sit ups - 3 x 10-15
Stretching

Legs A
Warm up 5 min run/ 1x15 squats low weight
(4x5) Squats
(3x6-8) Straight-leg Deadlift
(3x6-8) BB Lunges
(3x8-10) Standing calf raises
Leg lifts or Sit ups
Stretching

Routine looks good, very similar to what I do. If your eating enough, I would try it 2x week and see what happens. I have been running it legs/push/pull/off/repeat for a couple months now.

[ammons]

Routine looks good, very similar to what I do. If your eating enough, I would try it 2x week and see what happens. I have been running it legs/push/pull/off/repeat for a couple months now.

Yeah I was definitely thinking 2x/week since I don't think good gains can be made at just 1 rotation weekly.

[balakidy]

Routine looks good, very similar to what I do. If your eating enough, I would try it 2x week and see what happens. I have been running it legs/push/pull/off/repeat for a couple months now.

Have you been seeing good gains with doing it twice a week?