Push / Pull / Leg splits...

[weak_17]

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.

[Zensuji]

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

[double gonad]

http://forum.bodybuilding.com/showthread.php?t=355192

[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.

[weak_17]

Thanks, friends. Anyone else care to share?

[vai876]

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.

[Shiden11]

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

[weak_17]

Thank you guys! Keep 'em coming!

[ravadongon]

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)

[Capt. America]

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.

[beefcurry]

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-

[J.S.B.]

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.

[ravadongon]

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.

[mrk_bb]

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.

[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

[bradp]

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

[BigOd]

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

[ravadongon]

^^^^^^^^^^^^Looks good BigOd but why are you doing 6 reps for power cleans???

[bradp]

^^^^^^^^^^^
i agree

[highpower1111]

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

[BigOd]

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.

[SteelyD]

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

[jdjprimer19]

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

[james0566]

5 year old post?

[Fozzy13]

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.

[Joelift]

5 year old post?

Yeah, this post is actually worth a damn, weird.

[mikeamerica]

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

[Christianjsy]

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

[VVoIverine]

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

[usertag]

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