Push, pull, legs routine

[WANNABEast08]

Hopefully some of you have a good concept of how this routine works. Please fill me in on some good ideas to start this program because I have not done it in awhile. Thanks

Nate

[:::JMANN:::]

i run mine as such:

quads/hams/calves
chest/delts/tris
back/traps/bis

depending on frequency you can adjust the volume as you see fit. I do 3on 1off and repeat so i keep volume fairly low.

i also do then in R/P fashion, but regular set schemes work too obviously. check it out in my sig if you want.

i use this layout for about 3-4 months, then cycle in other routines for 3 months or so before return to this to maintain it's effectiveness. it's been working for a year and a half.

[N@tural1]

yep good solid proven way of training, possibly not as popular as it once was but it works for many lifters. eg..

Back and Biceps

Deadlift
Rows
Chins or Pulldowns
Curls

Chest, Delts and Triceps

Bench
Dips
Military Press
Side Laterals
Tricep Isolation

Legs

Squat
SLDL or Ham Curl
Leg Press
Calf Work

For the above perform 2-4 work sets per exercise depending on your work capacity and experiance, start low volume and work up if you like.

Perform anywhere from 5-12 reps. 5 if your desire is to train with heavy weight to improve stength and use anything up to 12 to stimulate more hypertrophey, or indeed go thru cycles of different weight/rep ranges. For deadlifts Id keep reps at 5 dont go too high on these keep them heavy and controled.

[t-p-c]

great advice brit!

[WANNABEast08]

Good call fellas. I wasn't sure exactly how I wanted to set it up and this gives me a better idea.

[buffgrk]

im starting a new routine tomorrow split as follows -

Monday - Chest / Back / Abs
Tuesday - Shoulders / Arms
Wednesday - Legs
Thurs - Off
Repeat apart from legs and sunday off

[NDiNardo]

I am currently doing similar. I train six days per week. Here is my current workout

Monday: flat bench, shoulder press, shrugs, reverse grip bench, dips

Tuesday: wide grip pullups, pulldowns (Hammer strength), barbell row (overhand grip), EZ curls, rope hammer curls

Wednesday: toe press, leg curls, front squat, leg raises, cable side bends

Thursday: incline bench, standing shoulder press, upright row, close grip bench, dips

Friday: Close grip pullups, cable pulldowns, barbell row (underhand), barbell curl, wrist curl

Saturday: toe press, straight leg deads, front squats, crunches, rotary torso machine

[DallasLynx]

Couple of good push/pulls above.

Another option I've seen is Chest/Tris, Back/Bis, Legs/Shoulders. There should be several of these setups listed on the workouts stickie at the top of the forum.

[labradarep]

You could further split up the push/pull concept as follows: These are just examples of pairings you could use within a workout.

Vertical Push (Overhead press)---- Vertical Pull (Upright rows)

Horizontal Push (Bench Press) ---- Horizontal pull (Bentover BB Row)

Biceps----Tricep

Lower body push(leg press) ---- Lower Body Pull ( Stiff leg Deadlifts)

Throw in some supplemental workouts for calves & shoulders.

Like Brit said above mix up the sets & reps scheme depending on your goals.

[trentsteel83]

i like the push pull as well, i just did
Mon. push
wed. pull
frid. legs
sun. push
tues.pull

and so on...

i would do shoulders on push day with a press movement and sometimes throw in a rear lateral on back day.

im not sure if this website has too many stickies on push/pull.

[trentsteel83]

push:
Flat Bench
Incline Bench
Military Press
Dips

Pull:
Deadlift
BB Rows
CG Pulldowns
BB Curls

Legs:
Squats
Leg Press
Calves

throw some ab work, and cardio through out the week

[Leancut99]

late bump. So I am doing a push/pull routine but only training Monday/Weds/Friday. Would you recommend changing that to starting the next week on sunday/tues/thurs then sat/mon/weds etc etc (one day off) or does the traditional 3 day split work, with a 2 day rest, work okay for most people like i have it?