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View Full Version : Anyone used a push/pull/legs routine before?



LoveToLiftBig
01-29-2012, 01:43 PM
Pretty much title, changing up routine as of tomorrow and wanted to get some thoughts on this method of training.

Anyone used it before?

Something like this

Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps

Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or machine press – 5 sets x 5 reps
Dips or close-grip bench press – 5 sets x 5 reps

Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
Leg Press – 4 sets x 6 – 10 reps
Standing or seated calf raises – 3 sets x 6 – 10 reps

ProfessorBro
01-29-2012, 01:45 PM
yea its awesome, i used to do push pull legs but now im deadlifting off plates and hams gettin smashed so im on pull push legs, with emphasis on quads on leg day.

Sequence: Pull/Push/Legs/Rest
Legs: High bar squats for 5s
Push: Strict MP, Push Press, Dips
Pull: Deadlifts standing on 1-2 Plates, Weighted chins, Grip

bamazav
01-29-2012, 01:59 PM
I have run it a little differently.

Monday - Horizontal push/pull - bench, bent row variations
Tuesday - Ham emphasis
Thursday - Vertical Push/pull - OHP, chins, deads, lat pulls, etc..
Friday - Quad emphasis

Stoked
01-29-2012, 08:04 PM
I'm using a push/pull/legs split right now, as my schedule will only allow three days a week to train. It's not my favorite split, and I'll change it after March when my schedule opens up a little more.

sibe
01-29-2012, 10:24 PM
When my schedule gets busy I switch to a push/pull/legs. That way there is more frequency, which helps if I can't get to the gym for whatever reason. I run mine as follows

Day 1 - Chest & Triceps
Day 2 - Back & Biceps
Day 3 - Legs & Shoulers
Rest a day (2 if needed) then repeat

Minotaur
01-30-2012, 08:56 AM
It's pretty much all I've ever used.

Mon, legs.
Wed, chest & triceps.
Fri, back & biceps.
Sun, shoulders & triceps (tris again).

Now using kettlebells @ home I've shaken it up a bit, but it's still a basic push, legs, pull.

John Prophet
01-30-2012, 03:27 PM
I have used many routines. Right now doing this

Mon-delts/tris
Tue-legs

Thur-chest/tris
fri -back/bis

There is some carryover on the chest and tri days. for instance on Monday I do decline machine press for tris...which used some chest. Then on friday I do dips etc which uses a lot of front delts.

In essence I am doing chest/delt/tri 2x per week and the other stuff 1x.

Kmu
02-01-2012, 05:38 PM
Im doing a push/pull routine

Day 1 Push = Chest, Shoulders, Triceps
Day 2 Pull = Back, Traps, Biceps
Day 3 Legs = Focused on Quads, Calves
Day 4 Push = Chest, Shoulders, Triceps
Day 5 Pull = Back, Traps, Biceps
Day 6 Legs = Focused on Hams/Glutes, Calves

I dont have a specific rest day, it could be on day 7 or anywhere in between... I do just 60 working reps (2 exercises, 3 sets of 10 to 12 reps) per muscle and might do 20 to 30 more before for warmup. I do different exercises on the second training day of the week, for example I do for chest on day 1 incline Bench press and cable crossover and on day 4 I would do incline dumbbell flies and horizontal dumbbell flies.

pipios
02-01-2012, 06:11 PM
Pretty much title, changing up routine as of tomorrow and wanted to get some thoughts on this method of training.

Anyone used it before?

Something like this

Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps

Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or machine press – 5 sets x 5 reps
Dips or close-grip bench press – 5 sets x 5 reps

Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
Leg Press – 4 sets x 6 – 10 reps
Standing or seated calf raises – 3 sets x 6 – 10 reps

Is this a good routine ? I mean, so many missing excercices. I am not an expert, please explain to me how this works. Thnx

Oceanside
02-01-2012, 06:21 PM
Pretty much title, changing up routine as of tomorrow and wanted to get some thoughts on this method of training.

Anyone used it before?

Something like this

Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps

Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or machine press – 5 sets x 5 reps
Dips or close-grip bench press – 5 sets x 5 reps

Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
Leg Press – 4 sets x 6 – 10 reps
Standing or seated calf raises – 3 sets x 6 – 10 reps

that's a solid foundation right there...

1965pcd
02-01-2012, 07:19 PM
I do an Upper/Lower routine 2X per week

Mon- Upper
Flat BB Bench Press - 5 X 8 - 10
BB Rows - 4 X 6 - 8
Lat P/Downs - 3 X 8 - 10
DB Side Lateral 3 X 8 - 10
Close Grip Bench Press 3 X 8 - 10
Barb Curls - 3 X 8 - 10

Tues - Lower
Squats - 6 X 6 - 8
Stiff leg Deads - 4 X 6 - 8
Seated Calves - 3 X 8 - 10
Abs

Thurs - Upper
Inc BB Bench Press - 5 X 6 - 8
DB Rows - 4 X 6 - 8
Pullups - 3 X 8 - 10
Standing Shoulder Press - 3 X 6 - 8
Lying Tricep Ext - 3 X 8 - 10
DB Curl - 3 X 8 - 10

Friday - Lower
Deadlifts - 6 X 6 - 8
Leg Press - 3 X 6 - 8
Leg Curl - 3 X 8 - 10
Leg Press Calves -3 X 8 - 10