This is my push/pull/legs routine that I've been using and I really like it a lot. Added tons of size since I started. I do Push A/Pull A/Legs A/REST/Push B/Pull B/Legs B/REPEAT. So as you can see everything is done exactly twice a week. More frequency+slightly lower volume=GAINZZZ. Thought it might help someone.
Disclaimer: I personally don't do deadlifts, but feel free to add them in if you'd like. (Inb4 OP is a big fat pussy for not doing deadlifts)
Push (Chest/Triceps/Shoulders): A
Incline Dumbbell Fly 3x8-12
Standing Barbell Overhead Press: 3x8-12
Incline Dumbbell Press: 4x8-12
Dumbbell Side Lateral Raise: 3x10-15
Cable Pushdowns: 3x8-12
Overhead Cable Extension: 3x8-12
Shrugs: 3x12-15
Pull (Back/Biceps): A
Barbell Rows: 3x8-12
Lat Pulldowns: 3x8-12
Seated Cable Rows: 3x8-12
Seated Face-Pulls: 3x10-15
E-Z Bar Bicep Curl: 4x8-12
Incline Hammer Curl: 3x8-12
Legs (Quad/Ham/Calves): A
Back Extension: 3x8-12 (if you don't know what this is, see bottom of page)
Leg Press: 4x8-12
One- Legged Hamstring Curl: 3x12-15
One-Legged Extension: 3x12-15
Standing Calf Raises: 5x8-12
Leg Press Calf Raise: 3x8-12
Push (Chest/Triceps/Shoulders): B
Incline Barbell Press 3x8-12
Seated Dumbbell Overhead Press: 3x8-12
Flat Dumbbell Press: 3x8-12
Side Lateral Raise Machine: 3x10-15
Underhand Cable Pushdown: 3x8-12
Overhead Dumbbell Extension: 3x8-12
Shrugs: 3x12-15
Pull (Back/Biceps): B
T-Bar Row: 3x8-12
V-Bar Lat Pulldowns: 3x8-12
Bent-Over Dumbbell Rows: 3x8-12
Reverse Pec-Dec: 3x10-15
E-Z Bar Bicep Curl: 4x8-12
Incline Hammer Curl: 3x8-12
Legs (Quad/Ham/Calves): B
Back Extension: 3x8-12
Back Squat: 4x8-12
Lying Hamstring Curl: 3x12-15
Leg Extension: 3x12-15
Standing Calf Raises: 5x8-12
Leg Press Calf Raise: 3x8-12
The back extension station looks like this. In my opinion, it's one of the best exercises for the hamstrings and the posterior chain as a whole. Set the pad to mid thigh to really focus on the hamstrings instead of the lower back.
We're all gonna make it bros
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Results 1 to 30 of 272
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08-11-2013, 02:32 PM #1Banned
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Ditch your bro split and try my push/pull/legs routine...
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08-11-2013, 02:39 PM #2Banned
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Bump
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08-11-2013, 02:40 PM #3Getting "toned"
- Join Date: Mar 2011
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Looks good you swole ass bish
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08-11-2013, 02:41 PM #4Registered User
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This is basically a spin off of coolcicada's ppl
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08-11-2013, 02:41 PM #5Sex Appeal Brah
- Join Date: Aug 2008
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Looks almost exactly as mine besides random exercises we do differently. Good chit OP!
Meet Lifts/Gym Lifts
Bench 365/385
Squat 460/485
Dead 515/535
Total: 1340 Raw @ 180lbs /w no wraps.
I'msexyandIknowit
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08-11-2013, 02:42 PM #6platinum account member
- Join Date: Jun 2011
- Location: London, United Kingdom (Great Britain)
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- Rep Power: 7860
i do PPL, but mix up my lifts and stuff
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08-11-2013, 02:43 PM #7Banned
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Nice man! I can't believe I stuck with a bro split for so long. Lolololol you live and learnOriginally Posted by ruskism
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08-11-2013, 02:44 PM #8Banned
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YOU look goodOriginally Posted by juicebox626
Wait wot?
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08-11-2013, 02:44 PM #9Sex Appeal Brah
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My PPL is a little different in that I have 4 splits (2 for Push, 2 for Pull, 2 for Leg) and also 2 diff power days per PPL .. so I feel like it's always changing. FeelsgoodmanOriginally Posted by StevenRogers
Meet Lifts/Gym Lifts
Bench 365/385
Squat 460/485
Dead 515/535
Total: 1340 Raw @ 180lbs /w no wraps.
I'msexyandIknowit
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08-11-2013, 02:45 PM #10Getting "toned"
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hehe ty menOriginally Posted by StevenRogers
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08-11-2013, 02:46 PM #11Getting "toned"
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examples sir?Originally Posted by ruskism
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08-11-2013, 02:46 PM #12Banned
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Right on m8. PPL ftw!Originally Posted by thqmas
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08-11-2013, 02:46 PM #13*Quality Poster*
- Join Date: May 2009
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interesting
280/335/475
Mirin Charizard
"The difference between a successful miscer and others is not a lack of strength, not a lack of aesthetics, but rather a lack of will."
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08-11-2013, 02:47 PM #14Registered User
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Looks solid.
Anti-*******ry Crew
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08-11-2013, 02:47 PM #15Banned
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Yeah it's nice to always do different workouts. I think I'll add in some strength/power days in the near future.Originally Posted by ruskism
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08-11-2013, 02:48 PM #16platinum account member
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my legs are now just heavy squats start light end up with 5 and under repsOriginally Posted by StevenRogers
then deads
then leg extension
at this point i stop (as my right knee is fuked up abit)
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08-11-2013, 02:49 PM #175x5ing
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but who was squats or deadlift?
Doubt it.
MISC Strength Crew
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08-11-2013, 02:49 PM #18Registered User
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ok i will try this out if i die i will neg you
ϟ CHARGERS CREW ϟ
RON PAUL 2012
Φ United Oliver Frat Φ
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08-11-2013, 02:50 PM #19
still not sold on the push pull thing, you guys really getting good results from this???
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08-11-2013, 02:51 PM #20Banned
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Fair enough, smoke a doobie b4.Originally Posted by Bobgnarley
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08-11-2013, 02:51 PM #21Biggest Nips on dA misc.
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may run after I finish running phat. dis chit too good atm
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08-11-2013, 02:52 PM #22Banned
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Yessiree. The difference has been night and day. What are you currently doing? Bro split?Originally Posted by theAntiManlet
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08-11-2013, 02:53 PM #23Banned
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Garbage.
Try madcows 5x5 linear version and add accessorie work
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08-11-2013, 02:53 PM #24Registered User
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tell me how this is different then just doing ohp, bench, and triceps on one day then back and biceps then legs? does the name push pull make all the difference?
Think you of the fact that a deaf person cannot hear. Then what deafness may we not all possess? ~ Dune
We need a new ideology with the core values of reason, honesty, science and secular progress over the older traditions of religion, superstition and dogmatic faith that have long defined humanity. We will never be free to progress and advance until the last stone from the last church is cast down onto the last priest. And every equivalent.
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08-11-2013, 02:54 PM #25yeah been doing bro splits, just seems like i wouldnt work the muscles enough doing the push pull thing...maybe cause im used to bro splitsOriginally Posted by StevenRogers
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08-11-2013, 02:54 PM #26Registered User
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honestly op natty? workouts should be different for nattys and non nattys, so if natty I may try.
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08-11-2013, 03:00 PM #27Getting "toned"
- Join Date: Mar 2011
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I just started doing some crazy chit this week, I looked up Rich Froning and Dan baileys strength template cause they're joocy Crossfitters (no homo) (no h8) and I started a squat,press,dl,press,squat template and I actually love it i do crazy rep ranges like 10x3 7x2 for heavy stuff and regular rep ranges for accessories but mostly compound stuff and I dig it, but Mr rogers is more aesthetic so he knows what hes doing but hey....Originally Posted by jonmcd46
DO WHT EVER THE FUKKKK U WANNA DO
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08-11-2013, 03:02 PM #28Banned
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I appreciate the accusation but yes I'm natty lol... Protein synthesis stops after 48 hours MAX. So after 2 days your muscles aren't going to repair anymore. I'm not sayin bro splits do not produce results, I'm just saying that more frequency will produce results faster.Originally Posted by jonmcd46
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08-11-2013, 03:04 PM #29Tanned
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why shrugs on push day?
YNWA
such 1k+
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08-11-2013, 03:07 PM #30Banned
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That's just my personal preference b/c I've always done traps with shoulders, you can put them on back day.Originally Posted by soccer9gm
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