My go to push pull routine - almost 40 fuckers!

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#1
Push Pull Split

Push 1 Exercise Sets Reps Notes
Incline bench press 3 6-8 Forced reps on last set
Flat bench press 3 8-12 Double drop set on last set
Barbell squat 3 10-15
Leg press 3 12-15 Double drop set on last set
Shoulder press 3 6-8 Forced reps on last set
Lying triceps ext 3 6-8 Superset with close-grip presses
Overhead dumbbell ext 3 8-12 Forced reps on last set
Standing calf raises 3 20-25 Short rest periods



Pull 1 Exercise Sets Reps Notes
Wide-grip chin-ups * 50 *As many as it takes to get to 50
Bent-over rows 3 10-15
Lying leg curls 3 10-12 Slow, controlled negatives
Stiff-legged barbell deadlift 3 8
Alternate dumbbell curls 3 16 Drop set on last set
Barbell curls 3 8-10 Forced reps on last set
Reverse EZ-bar curls 3 10-12



Push 2 Exercise Sets Reps Notes
Incline dumbbell press 3 8-12 Drop set on last set
Flat barbell press 3 6-8 Forced reps on last set
Leg extensions 3 15-20
Front barbell squat 3 12-15
Shoulder press 3 8-10
Weighted dips (between benches) 3 10-12 Drop set by removing added weight
Cable pressdown 3 12-15 Drop set by removing added weight
Seated calf raises 3 25



Pull 2 Exercise Sets Reps Notes
Cable pulldowns 3 12-15 Drop set on last set
Deadlifts 3 5-8
Seated leg curls 3 12-15
One-leg lying leg curls 3 8-10 Negatives
Incline dumbbell curls 3 8-12
Dumbbell hammer curls 3 10-12
Wrist curls 3 15-20 Superset with reverse wrist curls
 
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#3
I’ve been out of the gym for a while now due to a crazy pec injury so I had surgery...
I’m back at it this week, when I’m at 100 percent I’ll rest 1 day a week. I don’t plan rest days since shit happens and it forces days off from time to time.
 

chicken_hawk

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#4
I’ve been out of the gym for a while now due to a crazy pec injury so I had surgery...
I’m back at it this week, when I’m at 100 percent I’ll rest 1 day a week. I don’t plan rest days since shit happens and it forces days off from time to time.
I hear yah, that's how I plan my deloads or off weeks...life happens.

Hawk
 

Kluso

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#5
Reminds me of when I was doing full body workouts Mon, Wed, Friday. Had like 3 different workouts I rotated. Liked it but I got burned out after awhile due to hitting legs so much. Just really taxes your CNS.
 

dnok

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#6
Reminds me of when I was doing full body workouts Mon, Wed, Friday. Had like 3 different workouts I rotated. Liked it but I got burned out after awhile due to hitting legs so much. Just really taxes your CNS.
The key to avoiding that is keep it specific and plan the adaptation cycle so as to avoid over stimulation on of one continuous adaptation. Like don't do max compound legs followed up by lower body accessorie exercises and expect to be able to continue that pattern for weeks on end because that shit ain't gonna fly.
3 weeks of max work, deload, 3 weeks of heavy work, deload, 3 weeks of hypertrophy work, deload, 3 weeks of speed and power work, deload then test maxes or compete.

And some may be reading that thinking I wrote some of it in reverse. Correct, I did. And for good reason. More to come on that as the data comes in :cool:
 

dnok

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#7
Meh just re read that again and I've fucked some of it up and can't edit. Bastard. Anyway not quite how it's written so ignore but more to come on reversing traditional periodization.
The general point stands though. Training legs more than once a week is totally fine so long as it's structured properly
 
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