push pull legs

[trakker]

If someone could take a look at this routine and tell me what to change. My main goal is to build muscle.

push
bb bench 3x6-8
db incline bench 3x8-12
db shoulder press 3x 6-8

legs+ some core work
squat 3x6-8
leg press 3x8-12
sldl 3x 8-12
standing calf raise 2x8-12

pull
db row 3x6-8
weighted chins 3x6-8
shrugs 2x8-12
rear flys 2x8-12

4 day cycle so
mon- push
tues-legs
wed- pull
thurs- rest
fri- repeat cycle

[trakker]

bump

[bloodsport10]

Purchase Starting Strength. Read the book. Follow the program. Eat lots of food and drink lots of milk. You will gain lots of mas and this program will you give you a solid strength base that you can carry over to any bodybuilding split you wish to use in the future.

[trakker]

ive read plenty on ss but im looking more into a push pull legs routine.

[bloodsport10]

Listen man your really young and only 135lbs. If your main goal is to build muscle I gaurantee Starting Strength will benefit you much more greatly than any push/pull routine. Not to mention you will gain way more strength. At your age less is more.

[jeremy1ns]

Add some deads on pull day

[EPMD]

I like your exercise selection, but I would add a biceps and a triceps exercise. Direct arm work should be included, especially if you are pushing/pulling just once a week.

[trakker]

@jermey would it be better if i switched sldl to leg curls on lower body days then or keep both dl and sldl?

@epmd i didnt know if direct arm work would be needed since im working each bodypart once every 4 days. If you think i should still do it how many sets would you recommend?

[trakker]

bump

[linkin90]

you can throw in 3 sets of curls and 2 sets of dips or tri pushdowns, wouldn't hurt but there not necassary. And i would say just do sldl or conventional, or else you would be deadlifting close to 4 times a week.

[ATeeGee]

If someone could take a look at this routine and tell me what to change. My main goal is to build muscle.

push
bb bench 3x6-8
db incline bench 3x8-12
db shoulder press 3x 6-8

legs+ some core work
squat 3x6-8
leg press 3x8-12
sldl 3x 8-12
standing calf raise 2x8-12

pull
db row 3x6-8
weighted chins 3x6-8
shrugs 2x8-12
rear flys 2x8-12

4 day cycle so
mon- push
tues-legs
wed- pull
thurs- rest
fri- repeat cycle

push
Flat BB Bench 3 x 5-8
Incline DB Bench 3 x 8-12
DB Shoulder Press/Side Laterals 2-3 x 10-12
Tricep Pressdowns/Skullcrushers 2-3 x 10-12

legs
Squat 3 x 5-8
Front Squat/Hack Squat/Leg Press 3 x 8-10
Stiff-Legged Deadlift 3 x 5-8
Standing Calve Raises 5 x 8-10

pull
Deadlifts 2-3 x 3-5
Barbell Rows 3 x 5-8
Weighted Chins/Lat Pulldowns 3 x 8-10
Rear Deltoid Flyes/Face Pulls 2-3 x 12-15
Barbell Curls 3 x 8-10


Run it as legs, push, pull, off, repeat

[Steve2402]

Push:
Incline DB or BB Bench 4 sets 6-8 reps
Weighted Parallel Bar Dips 4 sets 6-8 reps
BB Military Press 4 sets 6-8 reps
(Cardio - Sprints)

Pull
D.Lifts 4 Sets 6-8 reps
Weighted Pull Ups 4 sets 6-8 reps
Dumbell Row 4 sets 6-8 reps
(Abs)

Legs
BB Squats 5 sets 5 reps
Laying Hamstring Curl 4 sets 6-8 reps
Leg Press 4 sets 6-8 reps
Calf Raise 4 sets 12-15 reps

Try not to do Pull before Legs, if you d.lift one day, squat the next....(dependant on how hard you go)

e.g. Mon-Pull, Tue - Push, Wed - Legs, Thu - Push, Fri - Pull (weekend off)

Aim for minimum of 6 reps, max of 8, if you feel you could do one more rep, up the weight.

^ What I'm on atm and working for me. Not the be all and end all but my goals may be different. I only have an hour in the gym, hence why it's not filled with 5 tricep exercises (Covered by dips), many shoulder presses (covered by military), shrugs/upright rows (Deadlift instead), etc. Focus on the main lifts which are proven to work.
Triceps are covered by push days, as biceps are by pull. Pull/Push IMO shoulndt be: Bench, kickbacks, pushdowns, Overhead extensions, skull crushers if you cant even dip your own BW. same for Pull, if you cant d.Lift your BW, dont bother about curls yet, you'll grow from the main lifts and eating well

[-Lucifer]

Add weighted dips and you're set. Good routine.

[Determinednoob]

If your goal is to build size, try all uppers at 8-12 reps and lowers at 10-15