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  1. #1
    Registered User MarkGarro95's Avatar
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    Looking for a good novice push pull legs routine

    Hi looking for a good novice push pull program. Here's what I've been doing so far for context.

    Monday (Push day 1)
    Military press (standing; smith machine) 3x 8 reps
    Incline bench press (Dumbell) 3 x 8 reps
    Lateral Raises 3 x 8 reps
    Bench Press (Dumbells) 3 x 8 reps
    Upright Row (Dumbells) 3 x 8 reps
    Dumbell Shrug 3 x 8 reps
    Leg extension (Machine) 3 x 8 reps
    Leg press 3 x 8 reps
    Chest press (machine) 3 x 8 reps
    Pec Deck 3 x 8 reps
    Tricep dip (Assisted) 3 x 8 reps
    Walking for half an hour on tread (steady state cardio)

    Tuesday (Pull day 1)
    Bicep curl (Dumbbell) 3 x 8 reps
    Bent over row (Dumbell) 3 x 8 reps
    Bicep curl (barbell) 3 x 8 reps
    Preacher curl (Machine) 3 x 8 reps
    Deadlift (smith machine) 3 x 8 reps
    Seated row (cable) 3 x 8 reps
    Lat pulldown (cable) 3 x 8 reps
    Standing calf raise (dumbbell) 3 x 8 reps
    Squat (smith machine() 3 x 8 reps
    Pull up (Assisted) 3 x 8 reps
    Chin up (assisted) 3 x 8 reps
    Bicep curl (cable) 3 x 8 reps
    Flat leg raise 3 x 8 reps
    Plank (2 and 1 min. each)
    Walking for half an hour on the tread (steady state cardio)
    Wednesday (Cardio day)
    Walking for an hour on the tread (steady state cardio)
    Thursday (Push day 2 = same as Push day 1)
    Friday (Pull day 2 = same as Pull day 1)
    Saturday (rest)
    Sunday (rest)

    Thank you and God bless
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  2. #2
    Registered User air2fakie's Avatar
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    Most novice programs won't be in a push/pull format. However, you can take any proper novice program & easily split up the exercises/volume into 4 days of push & pull format. Some examples are in the stickies at the top of the Workout forum.

    While it's fine if you add some isolations, don't add a whole bunch of stuff to the overall weekly volume of the program. The goal of a novice program is to learn the movements & get your initial compound lifts up. Not to do every possible exercise & turn a weightlifting program into a jazzercise workout.
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  3. #3
    Registered User TAWS6's Avatar
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    Novice, push pull legs , pick one .

    I know I know but Jeff nippard and athlean said…
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    Registered User MarkGarro95's Avatar
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    Originally Posted by TAWS6 View Post
    Novice, push pull legs , pick one .

    I know I know but Jeff nippard and athlean said…
    So I should just keep doing the push-pull routine that I've been doing (the one that's in my initial post)? Beyond that, athlean and Nippard aren't that good really in terms of lasting information (athlean is a good starting point, but Nippard is a little out there). I've noticed some slight gains in the chest which is great. Sorry, I'm relatively new to this and am so worried I'll ask something dumb.
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  5. #5
    Registered User TAWS6's Avatar
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    Originally Posted by MarkGarro95 View Post
    So I should just keep doing the push-pull routine that I've been doing (the one that's in my initial post)? Beyond that, athlean and Nippard aren't that good really in terms of lasting information (athlean is a good starting point, but Nippard is a little out there). I've noticed some slight gains in the chest which is great. Sorry, I'm relatively new to this and am so worried I'll ask something dumb.
    The way to pick a program is based on level of advancement. A novice doing a ppl is literally wasting time.

    Novice- under a year of proper training and diet. Higher frequency/practice ( fierce 5, all pros, any novice program

    Intermediate- 1-2 years of real training and diet. Lower frequency, higher volumes. Consider an upper lower split. (Lyles gbr, fierce 5 upper lower)

    Late intermediate- year 3. Getting too strong to go heavy every work out. Consider heavy light or phat (fierce 5 lulpp)
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  6. #6
    Registered User MarkGarro95's Avatar
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    Originally Posted by TAWS6 View Post
    The way to pick a program is based on level of advancement. A novice doing a ppl is literally wasting time.

    Novice- under a year of proper training and diet. Higher frequency/practice ( fierce 5, all pros, any novice program

    Intermediate- 1-2 years of real training and diet. Lower frequency, higher volumes. Consider an upper lower split. (Lyles gbr, fierce 5 upper lower)

    Late intermediate- year 3. Getting too strong to go heavy every work out. Consider heavy light or phat (fierce 5 lulpp)
    Ok well, what would you recommend in terms of a novice routine that isn't ppl? Full body? A split?
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  7. #7
    Registered User TAWS6's Avatar
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    Originally Posted by MarkGarro95 View Post
    Ok well, what would you recommend in terms of a novice routine that isn't ppl? Full body? A split?
    Yeah I like full body 3 days for novices. Some coaches suggest upper lowers but find those to be a bit overkill for beginners unless they just hate full body.

    Aworkout routine.com has a good novice fb program.
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    Registered User MarkGarro95's Avatar
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    Originally Posted by TAWS6 View Post
    Yeah I like full body 3 days for novices. Some coaches suggest upper lowers but find those to be a bit overkill for beginners unless they just hate full body.

    Aworkout routine.com has a good novice fb program.
    Ok, thanks
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  9. #9
    Registered User RapidFail's Avatar
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    Originally Posted by TAWS6 View Post
    The way to pick a program is based on level of advancement. A novice doing a ppl is literally wasting time.

    Novice- under a year of proper training and diet. Higher frequency/practice ( fierce 5, all pros, any novice program

    Intermediate- 1-2 years of real training and diet. Lower frequency, higher volumes. Consider an upper lower split. (Lyles gbr, fierce 5 upper lower)

    Late intermediate- year 3. Getting too strong to go heavy every work out. Consider heavy light or phat (fierce 5 lulpp)
    According to those classifications I'm late intermediate (over 3.5 years of proper training and diet), despite never having benched more than 143lb x 5 and squatted 171lb x 6. I dunno - I think I'm probably early intermediate and my progress has been hampered by injuries, plus starting proper lifting at age 34 probably wasn't ideal.

    Regarding programming, I agree with your suggestions, plus a 3-day UL (Week 1 ULU, West 2 LUL etc) is another option.
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  10. #10
    Registered User TAWS6's Avatar
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    Originally Posted by RapidFail View Post
    According to those classifications I'm late intermediate (over 3.5 years of proper training and diet), despite never having benched more than 143lb x 5 and squatted 171lb x 6. I dunno - I think I'm probably early intermediate and my progress has been hampered by injuries, plus starting proper lifting at age 34 probably wasn't ideal.

    Regarding programming, I agree with your suggestions, plus a 3-day UL (Week 1 ULU, West 2 LUL etc) is another option.

    The good thing is that if your not moving intermediate level weights then you don’t need to be doing a heavy light. After “intermediate” it’s all about energy management.
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