first time doing push/pull split...need advice

[passerby]

I usually do chest/back, delts/arms, and legs, but I've decided to do a push/pull/legs split for the first time. I need help to see if I'm over/under-training anything:

Monday: Pull
Deads 3 sets
Chinups (palms facing forward) 3 sets
Overhand BB rows 3 sets
EZ/BB curls 4 sets
Shrugs 3 sets
Weighted situps 3 sets

Wednesday: Push
DB flat bench 3 sets
DB Incline bench 3 sets
Assisted dips 3 sets
DB shoulder press 3 sets
Reverse grip CGBP 3 sets
Side lateral raise 3 sets

Friday: Legs
Squats 3 sets
SLDL 3 sets
Leg press 3 sets
Standing calves 3 sets
Seated calves 3 sets
Weighted situps 3 sets
Weighted hypers 3 sets


I'm especially concerned about whether or not my delt, bicep, and tricep work is too much or too little. Chins and rows do indirect bicep work, DB benches do indirect delt and tri work, and dips hit both chest and tris directly. I honestly don't know how much or how little the indirect work hits said muscles.

Btw, diet and sleep are in order, and I'm currently bulking.

[meetusmykweetus]

I hesitate to suggest more sets or a higher volume to anyone but i do a push/pull split as well but with more sets and exercises. I do think you will see good results from your split though.

My Routine

Day1 Back/Biceps

Weighted wide grip pull ups 2 sets
Weighted Close grip pull ups 2 sets
Wide Lat pulldown 2 sets
Close Lat pulldown 2sets
Floor cable rows 4sets decreasing weight
or
Bent BB rows 4 sets decreasing weight
EZ curls 3 sets
Close crip EZ curls 2 sets
Reverse Curls 2-3 sets
Preacher Curl burnouts

Day 2 Chest+tris
Flat bench x4
Incline bench x4
decline bench x4
Incline flysx4
CGBP x3
Skull crushers x3
Tricep pushdowns x3
Pushups

Day 3 off
Day 4 Legs/lowerback/traps
Squats x5
Deads x4
Quad extensions x4 decreasing weight
Ham curls x4 decreasing weight
Calf raises x2 BB standing x2 seated
Shrugs x2 regular x2 behind back

day 5 Shoulders/abs
Military BB x4
Lateral raises x4
Front raises x4 decreasing weight
Lying reverse flys x2
Huge decline situps x3
Leg raises x2-3

day 6 rest

Start over

[passerby]

I might actually be able to do a 4-day split into Saturday, but a 3-day is preferrable.

[daninthemix]

I do an upper/lower split now but used to do P/P/L. Yours looks okay but I'd put deadlift in with legs, simply because there's so much overlap, and because it'll wipe you out having them first on 'pull' day.

Also consider flat bench optional rather than essential, as you have inclines and dips in there.

I used to do a similar routine to this actually but even less volume, and I did gain well with it.

Nowadays I'm on 129 sets/week because I have more energy and more food

[rockhuddy]

I asked this exact question about a week ago. Here's an example of what I might do each day.
Pull: 4 set pullups, 4 sets bent rows, 4 sets deadlifts,4 sets shrugs, 3 sets curls
Push: 4 sets flat or incline db press, 4 sets flat or incline flyes, 4 sets lateral raises, 4 sets overhead press, 4 sets RGBP, 4 sets dips
Legs: 4 sets front squat, 4 sets leg extension, 4 sets leg curls, 4 sets sldl

I do a workout every weekday, and if I feel like I'm overdoing it I just turn the day into a rest day and pick up where I left off the next day. You'll have to find out how much volume you can handle.

[daninthemix]

I usually do chest/back, delts/arms, and legs, but I've decided to do a push/pull/legs split for the first time. I need help to see if I'm over/under-training anything:

Monday: Pull
Deads 3 sets
Chinups (palms facing forward) 3 sets
Overhand BB rows 3 sets
EZ/BB curls 4 sets
Shrugs 3 sets
Weighted situps 3 sets

Wednesday: Push
DB flat bench 3 sets
DB Incline bench 3 sets
Assisted dips 3 sets
DB shoulder press 3 sets
Reverse grip CGBP 3 sets
Side lateral raise 3 sets

Friday: Legs
Squats 3 sets
SLDL 3 sets
Leg press 3 sets
Standing calves 3 sets
Seated calves 3 sets
Weighted situps 3 sets
Weighted hypers 3 sets


I'm especially concerned about whether or not my delt, bicep, and tricep work is too much or too little. Chins and rows do indirect bicep work, DB benches do indirect delt and tri work, and dips hit both chest and tris directly. I honestly don't know how much or how little the indirect work hits said muscles.

Btw, diet and sleep are in order, and I'm currently bulking.

Another thing you could do is simply have push and pull days. e.g:

PUSH:

Front Squat
Incline DB Press
Dips
Shoulder Press
Calf Raise

PULL:

Deadlift
Leg Curl
Pullups
BB Rows
BB Curls
Shrugs

(etc)

There's no reason why you can't work legs in with everything else, according to how you're using them (push or pull).

This gives you tons of flexibility. For instance, come up with another set of push and pull exercises and then alternate.

Monday: Pull 1
Tuesday: Push 1
Wednesday: OFF
Thursday: Pull 2
Friday: Push 2

Or if you can handle it, keep going...push, pull, push, pull until you feel you need a day off. Your second workout days can include lighter exercises, a different rep range or whatever to vary the load.