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  1. #1
    Registered User roomarx's Avatar
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    Thumbs up Upper/ Lower push/pull/legs

    Does anybody have an example of a upper lower push pull legs hybrid workout routine with exercises thank you...
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  2. #2
    Registered User TAWS6's Avatar
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    Fierce 5


    Originally Posted by davisj3537 View Post
    Intermediate/Advanced 5 Day Lower/Upper LPP

    Lower A
    Squats 3x5-6
    Weighted Back Extensions 3x8-10
    Leg Press 3x8-10
    Leg Curls 3x10-12
    Ab work 3x15-18/Calf raises 3x12-15 Superset

    Upper A
    Incline Bench 3x5-6
    Decline DB Bench 3x8-10
    Lat Pulldowns 3x8-10 (any grip)
    Bent Over Rows 3x8-10
    Curls 3x8-10/Face Pulls 3x10-12 Superset

    Legs
    *Squat 3x5-6
    *DL 3x5-6
    Good Morning 3x8-10
    Leg Extensions/Leg curls (Superset 3x10-12)
    Calf work 3x12-15/Optional Shrugs 3x8-10 (Superset)

    Push
    *Bench(Horizontal Press) 3x5-6
    *OHP(Upward Press) 3x5-6
    Dips or fly 3x8-10
    Overhead Extensions(long head iso)-3x8-10/Ab work-3x12-15 (Superset)
    Lateral Raises 3x10-12

    Pull
    *Pendlay Rows(Horizontal Pull) 3x5-6
    Yates Rows(Upward Pull) 3x5-6
    Lat Pulldowns(Downward Pull) 3x8-10 (any grip)
    Reverse Flies/Overhead face pulls (Superset 3x10-12) (For facepulls think 60 degree incline for the angle)
    Curls 3x8-10


    You will be working out 2 consecutive days followed by a rest day and then 3 more consecutive days.

    Mon-Lower A
    Tue-Upper A
    Wed-Rest
    Thu-Legs (w/ DL)
    Fri-Push
    Sat-Pull
    Sun-Rest
    Repeat

    You’ll add 5 lbs to all of your upper body lifts* and 10lbs to all of your lower body lifts every 2 weeks. After 1 week increase the reps from the lower rep range to the higher rep range.

    *The weight increases are halved between DB exercises. Use your best judgment on weight increases for isolation exercises. The progression may be too fast.

    Optional extra set-There is an * next to exercises that you can do an extra heavy single, double or triple set each day. Pick one exercise per day. These aren’t max attempts. It is just a fun way to jump out of your normal set/rep scheme.

    [Click to return to top]
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  3. #3
    Registered User roomarx's Avatar
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    Thumbs up

    Originally Posted by TAWS6 View Post
    Fierce 5
    Hey buddy how much would you do is far as a increase in reps and sets as far as lighter weight i really like this routine
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    Registered User paulinkansas's Avatar
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    Originally Posted by roomarx View Post
    Hey buddy how much would you do is far as a increase in reps and sets as far as lighter weight i really like this routine
    I'm 53. Tried that rep/set scheme makes my joints hurt. So I lower the weight and do easy sets of 12 reps. Next week it's 13. Eventually it is 20. Then I go back to 12 reps and increase the weight. I have no scietific backing behind this. It is just a SWAG. Scientific Wild As Guess.
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  5. #5
    Strongman TomMutaffis's Avatar
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    Originally Posted by roomarx View Post
    Does anybody have an example of a upper lower push pull legs hybrid workout routine with exercises thank you...
    Would this be in line with what you are looking for?

    The ‘Mutaffis’ Classic 3-Day P/P/L Split:

    Monday: Pulling (Back/Biceps)
    – Chins or Wide Grip Pulldowns (3-4 sets of 5-8 reps)
    – One-Arm Dumbbell Rows (2 sets of 8-10 reps)
    – Close Grip Pulldowns (3 sets of 10-12 reps)
    – Barbell Curls (2 sets of 10 reps)
    – Hammer Curls (2 sets of 10 reps)

    Wednesday: Pushing (Chest/Shoulders/Triceps)
    – Flat Dumbbell Bench Press (3 Sets of 5-8 reps)
    – Incline Barbell Bench Press (2 sets of 8-10 reps)
    – Dips (2 sets of max reps)
    – Seated Dumbbell Military Press (3 sets of 6-10 reps)
    – Overhead Dumbbell Extension (2 sets of 8-12 reps)
    – Side Laterals (2 sets of 8-12 reps)
    – Pushdowns (2 sets of 15-25 reps)
    – Cable Crossover / Pec Deck (1 drop set of 20-30 total reps)

    Friday: Lower Body (Legs)
    – Squats (3 sets of 5-8 reps)
    – Strait Leg Deadlifts (3 sets of 6-10 reps)
    – Walking Lunges (2 sets of 10 reps/leg)
    – Leg Curl / Feet High Leg Press Superset (2 sets of 10-25 reps/set)
    – Calf Raises (3 sets of 10-15 reps)
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  6. #6
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    Originally Posted by TomMutaffis View Post
    Would this be in line with what you are looking for?

    The ‘Mutaffis’ Classic 3-Day P/P/L Split:

    Monday: Pulling (Back/Biceps)
    – Chins or Wide Grip Pulldowns (3-4 sets of 5-8 reps)
    – One-Arm Dumbbell Rows (2 sets of 8-10 reps)
    – Close Grip Pulldowns (3 sets of 10-12 reps)
    – Barbell Curls (2 sets of 10 reps)
    – Hammer Curls (2 sets of 10 reps)

    Wednesday: Pushing (Chest/Shoulders/Triceps)
    – Flat Dumbbell Bench Press (3 Sets of 5-8 reps)
    – Incline Barbell Bench Press (2 sets of 8-10 reps)
    – Dips (2 sets of max reps)
    – Seated Dumbbell Military Press (3 sets of 6-10 reps)
    – Overhead Dumbbell Extension (2 sets of 8-12 reps)
    – Side Laterals (2 sets of 8-12 reps)
    – Pushdowns (2 sets of 15-25 reps)
    – Cable Crossover / Pec Deck (1 drop set of 20-30 total reps)

    Friday: Lower Body (Legs)
    – Squats (3 sets of 5-8 reps)
    – Strait Leg Deadlifts (3 sets of 6-10 reps)
    – Walking Lunges (2 sets of 10 reps/leg)
    – Leg Curl / Feet High Leg Press Superset (2 sets of 10-25 reps/set)
    – Calf Raises (3 sets of 10-15 reps)
    Would add pullovers to the pull day with this one
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  7. #7
    Registered User dgoyena216's Avatar
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    Originally Posted by BeginnerGainz View Post
    Would add pullovers to the pull day with this one
    And facepulls
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    Registered User BeginnerGainz's Avatar
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    Originally Posted by dgoyena216 View Post
    And facepulls
    Meh

    If he’s rowing and doing chins/pullups/pull downs adding face pulls won’t add anything of value to what he is already doing
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  9. #9
    Registered User dgoyena216's Avatar
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    Originally Posted by BeginnerGainz View Post
    Meh

    If he’s rowing and doing chins/pullups/pull downs adding face pulls won’t add anything of value to what he is already doing
    I disagree.

    Disregarding direction right now, there are only really 3 pulling motions in that program compared too About 4 presses, and 5 depending on how he does dips.

    2 of those pulls are from above the head, and one that is horizontal. He doesn't really have any upwards pull and nothing that puts emphasis on external rotators of the shoulder.

    There is a lot more muscles that work to internally rotate the shoulders compared to external. And those muscles are rather large in comparison to the primary external rotators. There is a reason why recommending more pulling than pressing is pretty sound advice.
    Last edited by dgoyena216; 09-23-2020 at 12:05 PM.
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  10. #10
    Registered User BeginnerGainz's Avatar
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    Originally Posted by dgoyena216 View Post
    I disagree.

    Disregarding direction right now, there are only really 3 pulling motions in that program compared too About 4 presses, and 5 depending on how he does dips.

    2 of those pulls are from above the head, and one that is horizontal. He doesn't really have any upwards pull and nothing that puts emphasis on external rotators of the shoulder.

    There is a lot more muscles that work to internally rotate the shoulders compared to external. And those muscles are rather large in comparison to the primary external rotators. There is a reason why recommending more pulling than pressing is pretty sound advice.
    All fine and dandy but pick a better pull. Do more rows.

    A note on the external rotators, the last thing you want is to emphasize them. They have one job and that is to keep the upper arm stable. They are small, fragile little things designed for endurance.
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