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  1. #1
    Registered User weak_17's Avatar
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    Push / Pull / Leg splits...

    Hey guys,

    Just wondering if some people can please post some push / pull / leg splits that they are having or have had success with.

    Thanks, guys.
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  2. #2
    <3 Tea Zensuji's Avatar
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    push:

    flat bench
    db inline
    close grip bench
    military press
    skulls
    laterals
    cuban rotations

    pull:

    deads
    pull ups
    db/bb rows
    shrugs
    bb straight curl
    hammers
    rear laterals

    legs:

    squats
    front squats
    sldl
    overhead squats
    calve raises

    this routine has worked well for me
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  3. #3
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  4. #4
    Registered User IronMike's Avatar
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    I just started this one.

    Pull - Mon

    Sumo Dead
    T-Bar Row
    Pullups

    Push - Wed

    Incline Press
    Military Press
    Dips

    Legs - Fri

    Squats
    Standing Leg Curl
    Standing Calf Raise
    Abs

    Calves and Abs are 3x12, the rest are 5x5.
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  5. #5
    Registered User weak_17's Avatar
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    Thanks, friends. Anyone else care to share?
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  6. #6
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    I've always enjoyed this one:

    Monday: Pull

    Deads
    Heavy Barbell Rows
    Chins
    Shrugs
    Barbell Curls
    Concentration Curls

    Wednesday: Push

    Bench
    Incline Bench
    Incline Flyes
    Heavy Dips
    Military Press
    Dumbell Side Laterals

    Friday: Legs

    Heavy Squats
    Leg Press
    Stiff Legged Deads
    Leg Curls
    Standing Calf Raises
    Seated Calf Raises

    I always put my Pull day first because I do heavy deads and I want my lower back and legs to be as rested as possible for my leg day.
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  7. #7
    Registered User Shiden11's Avatar
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    I've seen gains from my push/pull split. I've changed a few things from when I started but it has always been close to this:

    Pull:
    Deadlifts
    Bent Rows
    Pull-ups
    DB Curls
    Hammer Curls
    BB Shrugs
    DB Static Holds

    Push:
    Bench
    Incline Bench
    Dips (leaning forward)
    Skullcrushers/Extensions
    CG Bench
    Military Press
    Side Laterals
    Bent Laterals
    Cuban Rotations

    Legs:
    Squats
    Lunges
    SLDL
    Glute Ham Raises
    Standing Calf

    I do 3 sets of everything compound and 2 sets of the iso's. Leg day is 3 sets of everything. I also was doing Mon-Push, Wed-Legs, Fri-Pull up until now. Now I'm trying Mon-Pull, Wed-Push, Fri-Legs
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  8. #8
    Registered User weak_17's Avatar
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    Thank you guys! Keep 'em coming!
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  9. #9
    Audere est Facere ravadongon's Avatar
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    Thumbs up

    DAY 1 (MON) – PULL

    - Power Cleans (3x4)
    - Barbell Rows switch with Dumbbell Rows, or Wide Grip Chins every (3x6)
    - Barbell Curls switch with Close Grip Underhand Chins, or Hammer Curls (3x8)

    DAY 2 (WED) – PUSH

    - Incline, Flat Barbell or Dumbbell Bench Press (3x6)
    - BB or DB Push Presses (3x4)
    - Tricep Dips or Close Grip Bench Press (3x8)

    DAY 3 (FRI) – LEGS

    - Front or Back Squats (3x6)
    - Barbell Stiff Leg Deadlifts (3x6)
    - Standing or Seated Calf Raises (ONLY DO IF IT IS A SERIOUSLY LAGGING BODY PART) (3x8)
    - Weighted Crunches or Weighted Hanging Leg Raises (3x10)
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  10. #10
    Registered User Capt. America's Avatar
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    Push, Pull, Legs

    Here's mine:
    Monday-Pull
    Deads, Barbell row, weighted chins, shrugs, inc DB curl, abs.

    Wednesday-Legs
    Squat, leg press, front squat, calves, abs

    Friday-Push
    Bench, Militarys, Close grip bench, weighted dips, head bangers, abs

    Every thing done 3x6, short, sweet, simple and effective.
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  11. #11
    Registered User beefcurry's Avatar
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    push:
    bench
    incline
    decline
    military press
    laterals
    close grip bench
    rope push downs

    legs:
    squat
    SLDL (or as a iget closer to a PL meet regular deads)
    smith calf presses
    weighted decline crunches

    pull:
    pull downs
    shrugs
    cable rows
    DB shrugs
    rear delt crossovers
    T-bar or BB rows
    hammer curls
    straight bar curls

    off
    off

    this has been working real well for me as a 3 on 2 off split. i also alternate doing a heavy cycle then dynamic cycle.

    -beef-
    I may not be smart but i can lift heavy things.
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  12. #12
    Supadupaparatrooper J.S.B.'s Avatar
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    Originally Posted by IronMike
    I just started this one.

    Pull - Mon

    Sumo Dead
    T-Bar Row
    Pullups

    Push - Wed

    Incline Press
    Military Press
    Dips

    Legs - Fri

    Squats
    Standing Leg Curl
    Standing Calf Raise
    Abs

    Calves and Abs are 3x12, the rest are 5x5.
    Nice split. I had great results with a very similar program.
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  13. #13
    Audere est Facere ravadongon's Avatar
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    Originally Posted by IronMike
    I just started this one.

    Pull - Mon

    Sumo Dead
    T-Bar Row
    Pullups

    Push - Wed

    Incline Press
    Military Press
    Dips

    Legs - Fri

    Squats
    Standing Leg Curl
    Standing Calf Raise
    Abs

    Calves and Abs are 3x12, the rest are 5x5.
    Nice IronMike.
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  14. #14
    Registered User mrk_bb's Avatar
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    Legs-monday

    squats
    leg press
    sldl's
    calf raises

    push-wednesday

    flat bench
    incline bench
    dips
    military press
    side laterals
    skulls/CG bench

    pull-friday

    bb row
    chins
    rack-pulls
    shrugs
    EZ curls

    Works great.
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  15. #15
    In The Realm of Ooshwabla xenithon's Avatar
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    I am having great success using a slightly modified application of the P/P/L split. Instead of working 3 days a week, I find I get better results training muscles more than once a week. I tried 2x a week and that did not help - felt overtrained and exhausted. Now I have dithed the idea of having to follow the 7-day week, and train using a P/P/L split for 3 consecutive days then taking 2 days off. In effect it ends up working muscles around 1.5x a week: a happy medium

    X
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  16. #16
    Fitnessfuker bradp's Avatar
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    Originally Posted by xenithon
    I am having great success using a slightly modified application of the P/P/L split. Instead of working 3 days a week, I find I get better results training muscles more than once a week. I tried 2x a week and that did not help - felt overtrained and exhausted. Now I have dithed the idea of having to follow the 7-day week, and train using a P/P/L split for 3 consecutive days then taking 2 days off. In effect it ends up working muscles around 1.5x a week: a happy medium

    X
    haha sounds nice, if you're not completely satisfied here's one a lot of people use.

    Day 1 - Push
    2- Pull
    3-off
    4-legs
    5-off
    6-repeat.

    Same amount of work days but that usually seems to fit people's schedules better, but then again i dont know your schedule
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  17. #17
    Registered User BigOd's Avatar
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    here's mine. It's working well.

    Monday (legs)
    Squat-1x12,10,8,6
    Lunges 4x6
    Calf Raises- 1x20,18,16,14

    Wednesday (push)
    Bench Press-1x12,10,8,6
    Military Press-4x6
    Skullcrushers-4x6

    Friday (pull)
    Deadlift-4x6
    Power Clean- 4x6
    Bent Over Barbell Rows- 4x6
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  18. #18
    Audere est Facere ravadongon's Avatar
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    ^^^^^^^^^^^^Looks good BigOd but why are you doing 6 reps for power cleans???
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  19. #19
    Fitnessfuker bradp's Avatar
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    ^^^^^^^^^^^
    i agree
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  20. #20
    Registered User highpower1111's Avatar
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    Thsi was one of the first i used. Probably my fav.

    Pull:
    Deadlifts 3x6-8
    Bent over bb rows 3x6-8
    Weighted pullups (if you can add weight) 3x6-8
    Weighted chins 3x6-8
    Preacher curls 3x6-8
    Shrugs 3x6-8

    Push
    Incline Bench 3x6-8
    Flat Bench 3x 6-8
    Dips 3x6-8
    Tricep extensions 3x6-8
    Military press 4x6-8

    Legs
    Squats 3x6-8
    45 deg. legp press 3x6-8
    SLDL 4x6-8
    Standing calf raises 3x10-12
    Seated calf raises ( i just put some weight onand go to fail)
    Leg raises
    Weighted Crunches
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  21. #21
    Registered User BigOd's Avatar
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    Should I do more? I mean I try to make the workout as intense as possible so I put the weight I can handle. The last time I cleaned I failed after the 4th set 3rd rep.
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  22. #22
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    Wink Post Disc Injury

    Was doing the Bill Starr 5x5 and injured L5-S1 disc (pre-existing disc degeneration I wasn't aware of), so after 8-10weeks off I started doing bodyweight routines for about 6 weeks: pullups, chins, pushups, dips, leglifts, abs, etc.

    That morphed into my current Pull/Push/Legs

    Pull:

    Pullups
    Chins
    Reverse Pushups
    One arm cable rows (alternate days w/B.O. DB Rows)
    Upright rows w/EZ bar

    Push:

    Dips
    Pushups (feet above head)
    DB Press
    Incline DB Press (alternate w/Incline Bench)
    One-arm standing DB Shoulder press (or 1arm stand arnold press)
    Light standing Military Press (stress on lower back)


    Legs (pick 3 and alternate days):

    DB Step ups
    DB Lunges (alternate fwd, back, side by day)
    Single Leg DB Deadlift (alt single leg stiff DB deadlift
    DB Suitcase Deadlift
    Single leg DB squat
    One leg on bench DB squat

    Core and Abs daily, alternating intensity (per chiro)
    Bodyweight exercises 3-5 sets 3-8 reps
    DBs 4x8reps


    I go Pull, Push, Legs, Off to spread out back recruitment (ie more time between pull and legs)

    This has been a great start back while rehabilitating my back. I keep the intensity high and time short between sets. Back feels good but still a long way to go-- just listening to my body.

    Lots of Fish Oil, Glucosamine/Chond/MSM, B-Complex, and Milk
    Last edited by SteelyD; 07-16-2007 at 10:42 AM.
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  23. #23
    Registered User jdjprimer19's Avatar
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    Here is something different. Try pairing antagonist muscles in the same workout and perform supersets. That way instead of having push/pull on opposite days you are performing a push/pull pair in the same workout. It is better for recovery and the blood flow from the antagonist muscle group can actually make you stronger for your next set giving you great pumps.

    It doesn't have to be followed this way but an example includes:

    M Chest/Back
    T Hamstrings/Abs
    Th Shoulders/Biceps/Triceps
    F Quads/Abs
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    Registered User james0566's Avatar
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    5 year old post?
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    Question How do you rate mine?

    Push
    Flat DB
    DB Incline
    DB shoulder
    CG Bench
    Tri ext.
    Standing DB press

    Pull
    Rack Pull/DL
    BB row(3)
    Rvrs grip row(3)
    BB curl
    Asst. Pullups
    Smith Shrugs


    Legs
    Squats/Calf raises
    Hamstring
    Seated LP
    Leg Ext
    Ab machine
    SLDL


    seems like i have everything needed...Doing everything for 4 sets excpet BB row i will do 3 regular and 3 reverse to hit the lats.
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    Registered User Joelift's Avatar
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    Originally Posted by james0566 View Post
    5 year old post?
    Yeah, this post is actually worth a damn, weird.
    Dogs are forever in the push-up position - Mitch Hedberg
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  27. #27
    Registered User mikeamerica's Avatar
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    Originally Posted by weak_17 View Post
    Hey guys,

    Just wondering if some people can please post some push / pull / leg splits that they are having or have had success with.

    Thanks, guys.
    IN powerlfting we put on mass and strength by using the push pull legs split.
    we refer to it as our bench workout which uses( chest shoulder triceps) Deadlift workout which use s( back and biceps) and squat workout (legs) we do each workout with a day of rest in between then two days off after . we walk on off days for light cardio.
    Here it is.
    MONDAY Chest shoulders triceps (bench routine)
    bench
    incline bench
    decline bench
    overhead press
    side laterals
    close grip bench or dips
    overhead tri.
    WEDNSDAY Back and Biceps (deadlift routine)
    Deadlift
    Bent row or seated rows
    lat pulls or pullups
    shrugs
    curls
    preacher curls
    FRIDAY Legs (squat routine)
    squats
    front squats
    leg extensions
    stiff leg deadlifts
    leg curls
    calf raises
    SAT AND SUN off.
    this routine we use pyramid training and go heavy on our lifts added wieght on each set we may do one set of 15 one set 10 one set 6 and one set of 5
    we do abs at the end and sometimes on off days we also walk on off days (tues thurs sat)
    Go for the goal of maximum strength and you will put on mass while your doing it.
    hope this helps you
    good luck
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  28. #28
    Registered User Christianjsy's Avatar
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    Pull push legs

    Monday Pull -
    deadlift 5x5
    Weighted wide grip pull up 4x6
    Long bar row 4x6
    Ez bar curl 3x10

    Tuesday push -
    bench press 5x5
    Military press 4x6
    Decline bench press 4x6
    Close grip bench press 3x10

    Wednesday legs -
    ass to grass squat 5x5
    Stiff leg deadlift 4x6
    Split Squat 4x6
    Calve raise 3x10

    Thursday pull -
    barbell row 5x5
    Wide grip pull up 4x failure
    Dumbbell row 4x6
    Dumbbell curl 3x10

    Friday push -
    seated military press 5x5
    Flat dumbbell bench 4x6
    Weighted chest dips 4x6
    Skull crusher 3x10

    Saturday legs -
    box squat 5x5
    Walking lunge 4x6
    Weighted hyper extension 4x6
    Calve raise 3x10
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  29. #29
    bringin a thicker package VVoIverine's Avatar
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    here's mine

    mon-legs
    squats
    leg press
    leg ext
    leg curl
    calves
    abs

    wed-chest/delts
    incline or flat bench
    weighted dips or seated db press
    flys
    side laterals or front raises

    fri-back
    deads
    db rows
    cs rows
    cable rows
    pulldowns
    abs

    sat-arms/rear delts
    cg bench
    empty bb curls
    pushdowns
    db curls
    face pulls

    I drop deads every 4th week and keep reps 5-12
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  30. #30
    Registered User usertag's Avatar
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    Leg
    - Squat
    - Deadlift (light)

    Push
    - Bench press
    - Overhead press
    - Bench dips

    Pull
    - Rows
    - Chin up

    All 6-10 reps (total 50 reps) except deadlift 8-12 reps (total 50 reps)

    Leg, push, pull, rest, repeat
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