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  1. #1
    Registered User GainTrain1995's Avatar
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    Push/Pull/Legs-Back with a Vengeance

    As a ex D1 Track/Football/Rugby athlete, my whole life has revolved around sports & training. I’ve always loved lifting (possibly more than the actual sports I was training for).

    Shortly before I graduated University I got into a minor skiing accident, which unfortunately resulted in a total separation of the AC Joint in my right shoulder, which required a little bit of surgical reconstruction.

    After 6 Months of rehab (and a depressing amount of muscular atrophy), it’s time to get things going again. I’ve been easing back into things over the past few weeks, and my body has been responding well; but today is the day that things get serious.

    After moving back home to Scotland, and with my competitive athletic endeavours put to an end, I can finally concentrate on what is important...getting stronger & putting on some damn muscle.

    I’ve decided run a Push/Pull/Legs Split because it’s not a routine that I have done before, so I am interested trying something a little different to my previous training experience, and also because I want this to be a fresh start.

    Routine Break down will be as follows, with Days 1-3 placing more emphasis on strength (S), and Days 5-7 focusing more on hypertrophy (H), aka Gainz.

    Day 1 - Push (S)
    Day 2 - Pull (S)
    Day 3 - Legs (S)
    Day 4 - Rest/Stretch/Light cardio
    Day 5 - Push (H)
    Day 6 - Pull (H)
    Day 7 - Legs (H)
    Day 8 - Rest/Stretch/Light Cardio

    I plan on throwing together some training footage, to try and document my progress from here moving forward, which I can post here for anyone interested in following along.

    Current stats:

    Age - 24
    Height - 1.93cm (6’4”)
    Weight - 85kgs (193lbs

    Previous Lifting PR’s to date:

    Bench-130kg
    Squat-180kg
    Deadlift-210kg
    Power Clean-142kgs
    Power snatch 102kgs


    P.S. I’ll be happy to answer any questions! And if for some reason you have read this far, and have some experience with a PPL routine (or even if you don’t), then please feel free to share your thoughts.
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  2. #2
    Registered User GainTrain1995's Avatar
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    Push/Pull/Legs:Workout 1-Push(S)

    Wednesday, 4 December 2019

    Bench Press (Barbell)
    Set 1: 40 kg × 15
    Set 2: 60 kg × 8
    Set 3: 80 kg × 6
    Set 4: 90 kg × 5
    Set 5: 90 kg × 5
    Set 6: 90 kg × 5

    Incline Dumbbell Press
    Set 1: 10 kg × 10
    Set 2: 20 kg × 12
    Set 3: 20 kg × 12
    Set 4: 25 kg × 9
    Set 5: 25 kg × 8

    DB Shoulder Press (Seated)
    Set 1: 10 kg × 12
    Set 2: 15 kg × 10
    Set 3: 15 kg × 8
    Set 4: 20 kg × 5
    Set 5: 15 kg × 10

    Triceps Pushdown (Cable - Straight Bar)
    Set 1: 40 kg × 15
    Set 2: 45 kg × 12
    Set 3: 45 kg × 12
    Set 4: 40 kg × 15

    Lateral Raise (Cable)
    Set 1: 5 kg × 12
    Set 2: 5 kg × 10
    Set 3: 5 kg × 12

    Face Pull (Cable)
    Set 1: 35 kg × 8
    Set 2: 35 kg × 12
    Set 3: 35 kg × 12
    Set 4: 35 kg × 12

    Hanging Knee Raise
    Set 1: 20 reps
    Set 2: 20 reps

    Abs Bench
    Set 1: 20 reps
    Set 2: 20 reps

    Last edited by GainTrain1995; 12-09-2019 at 08:40 AM.
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  3. #3
    Registered User GainTrain1995's Avatar
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    Push/Pull/Legs:Workout 2-Pull(S)

    Thursday, 5 December 2019

    Chin Up
    Set 1: 5 reps
    Set 2: +15 kg × 5
    Set 3: +15 kg × 5
    Set 4: +15 kg × 5
    Set 5: +15 kg × 5

    Bent Over One Arm Row (Dumbbell)
    Set 1: 20 kg × 15
    Set 2: 30 kg × 10
    Set 3: 30 kg × 10

    Hammer Curl (Dumbbell)
    Set 1: 17.5 kg × 10
    Set 2: 17.5 kg × 8
    Set 3: 15 kg × 15
    Set 4: 15 kg × 12

    Seated Row (Cable)
    Set 1: 70 kg × 15
    Set 2: 100 kg × 15
    Set 3: 100 kg × 15
    Set 4: 100 kg × 15

    Straight Arm Lat Pull Down
    Set 1: 35 kg × 12
    Set 2: 35 kg × 10
    Set 3: 35 kg × 10
    Set 4: 35 kg × 8

    Ez Bar Curls
    Set 1: 30 kg × 12
    Set 2: 30 kg × 10
    Set 3: 30 kg × 10

    Shrug (Barbell)
    Set 1: 60 kg × 20
    Set 2: 60 kg × 20
    Set 3: 60 kg × 15

    Last edited by GainTrain1995; 12-09-2019 at 01:30 AM.
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  4. #4
    Registered User GainTrain1995's Avatar
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    Push/Pull/Legs:Workout 3-Legs(S)

    Friday, 6 December 2019

    Squat (Low Bar)
    Set 1: 60 kg × 5
    Set 2: 80 kg × 5
    Set 3: 100 kg × 5
    Set 4: 100 kg × 5
    Set 5: 80 kg × 10
    Set 6: 80 kg × 10

    Stiff Leg Deadlift (Dumbbell)
    Set 1: 20 kg × 15
    Set 2: 20 kg × 15
    Set 3: 20 kg × 15
    Set 4: 20 kg × 15

    Single Leg Calf Raises (On Deficit)
    Set 1: 15 kg × 12
    Set 2: 15 kg × 12
    Set 3: 15 kg × 12

    Goblet Squat (Dumbbell)
    Set 1: 20 kg × 25
    Set 2: 20 kg × 25

    Last edited by GainTrain1995; 12-09-2019 at 01:32 AM.
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  5. #5
    Now is The Time... Jimmy29LI's Avatar
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    It's always rough coming back after a serious injury. Looks like you're motivated as hell and back with a vengeance. Vids are great...I'll be watching. Good music too, man.
    My Physique Contest Journey VLog - https://forum.bodybuilding.com/showthread.php?t=177816241&p=1593185361#post1593185361


    Website: https://hamptonsfitnessfactory.com/
    e-mail: Jimmy@hamptonsfitnessfactory.com
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  6. #6
    Registered User GainTrain1995's Avatar
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    Originally Posted by Jimmy29LI View Post
    It's always rough coming back after a serious injury. Looks like you're motivated as hell and back with a vengeance. Vids are great...I'll be watching. Good music too, man.
    Yeah, watching years of hard work slowly fade away isn’t much fun. Didn’t help that the surgeon told me I’d never bench again.. good thing he was wrong.

    Back with a vengeance indeed. Thanks for the support, it’s greatly appreciated.
    Last edited by GainTrain1995; 12-09-2019 at 08:38 AM.
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  7. #7
    Registered User GainTrain1995's Avatar
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    Push/Pull/Legs:Workout 4-Push(H)

    Tuesday, 10 December 2019

    Bench Press (Dumbbell)
    Set 1: 20 kg × 10
    Set 2: 30 kg × 8
    Set 3: 30 kg × 8
    Set 4: 30 kg × 8

    Incline Bench Press (Barbell)
    Set 1: 40 kg × 16
    Set 2: 60 kg × 8
    Set 3: 60 kg × 7

    Arnold Press (Dumbbell)
    Set 1: 15 kg × 15
    Set 2: 15 kg × 15
    Set 3: 15 kg × 15

    Ez Bar Incline Skullcrusher
    Set 1: 25 kg × 8
    Set 2: 25 kg × 8
    Set 3: 25 kg × 8

    Lateral Raise (Dumbbell)
    Set 1: 7.5 kg × 10
    Set 2: 7.5 kg × 10
    Set 3: 7.5 kg × 10

    Triceps Dip
    Set 1: 14 reps
    Set 2: 12 reps
    Set 3: 6 reps

    Abs Bench
    Set 1: 30 reps
    Set 2: 30 reps

    Last edited by GainTrain1995; 12-11-2019 at 05:56 AM.
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  8. #8
    Registered User GainTrain1995's Avatar
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    Push/Pull/Legs:Workout 5-Pull(S)

    Chin Up
    Set 1: 10 reps
    Set 2: 10 reps
    Set 3: 8 reps

    Rack Pull (Barbell)
    Set 1: 100 kg × 8
    Set 2: 140 kg × 5
    Set 3: 180 kg × 5
    Set 4: 180 kg × 5
    Set 5: 180 kg × 5

    Hammer Curl (Dumbbell)
    Set 1: 20 kg × 8
    Set 2: 20 kg × 9
    Set 3: 10 kg × 15

    Bent Over Row (Barbell)
    Set 1: 40 kg × 15
    Set 2: 60 kg × 8
    Set 3: 60 kg × 8

    Lat Pulldown (Cable)
    Set 1: 50 kg × 15
    Set 2: 70 kg × 12
    Set 3: 90 kg × 8
    Set 4: 70 kg × 12

    Arm Blaster Curls
    Set 1: 10 kg × 10
    Set 2: 10 kg × 10
    Set 3: 10 kg × 10

    Shrug (Barbell)
    Set 1: 70 kg × 15
    Set 2: 70 kg × 15
    Set 3: 70 kg × 15

    Rear Delt Cable
    Set 1: 5 kg × 12
    Set 2: 5 kg × 12
    Set 3: 5 kg × 12

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  9. #9
    Registered User GainTrain1995's Avatar
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    Push/Pull/Legs:Workout 6-Pull(H)

    Leg Day: Thursday, 12 December 2019

    Single Leg Hip Thrust
    Set 1: 15 reps
    Set 2: 15 reps

    Front Squat (Barbell)
    Set 1: 40 kg × 15
    Set 2: 60 kg × 12
    Set 3: 60 kg × 12
    Set 4: 60 kg × 12
    Set 5: 60 kg × 10

    Romanian Deadlift (Barbell)
    Set 1: 60 kg × 15
    Set 2: 60 kg × 15
    Set 3: 60 kg × 15
    Set 4: 60 kg × 12

    Standing Calf Raise (Barbell)
    Set 1: 60 kg × 15
    Set 2: 60 kg × 15
    Set 3: 60 kg × 15


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