Push/Pull/Legs-Back with a Vengeance

[GainTrain1995]

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.

[GainTrain1995]

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

[GainTrain1995]

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

[GainTrain1995]

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

[Jimmy29LI]

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.

[GainTrain1995]

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.

[GainTrain1995]

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

[GainTrain1995]

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

[GainTrain1995]

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