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Push Pull LegsSplit AdviceTraining Programs

Examples of good Push/Pull/Legs routines?10315

ripeanus private msg quote post Address this user
Can you guys post some up? I searched and can't find any real good ones.
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Monster81 private msg quote post Address this user
The search function and the tags will give you loads, you're just not looking hard enough.
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AverageJoe private msg quote post Address this user
PUSH

bench 4x6
incline bench 3x12
dips 3x12
military press 3x12
flies 2x15
overhead tricep extension 3x12

PULL

deadlift 4x6
chin ups 3x12
bent over rows 3x12
wide grip cable rows 2x15
barbell curls 3x12
preacher 2x15

LEGS

Front squats 4x6
hack squat3x12
leg curls 3x12
leg extensions 2x15
seated leg curls 2x15
standing calf raises 3x15
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SRorhrbac0808 private msg quote post Address this user
^Flex
2 questions, just wondering---

On pushday. Do you feel there are enough shoulder movements?

For pullday. Do you have any issues doing deadlifts then your back exercises? Also, by the time you get to biceps are you pretty gassed you can't put as much effort into them?

Thanks bro!!
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AverageJoe private msg quote post Address this user
I'd change flies for rear delt flies - sry about that mistake

for deadlifts -> nah I feel fine :P

and for biceps -> true, but chins work them great too haha

anyway i just put that up in 2 min for OP, im a personnal trainer and make up routines everyday in minutes haha, its not really a perfect routine and creating a routine always depend on your lagging bodyparts, training level, etc
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Swift private msg quote post Address this user
Here is mine:

Legs Push Pull Routine

Basically there are 6 tabs down the bottom of that spreadsheet with 6 workouts
Legs A, Push A, Pull A, Legs B, Push B, Pull B

In each workout, above each exercises there are 2 different rep schemes Hypertrophy and Strength.

The way it works is you go through 1 full cycle in hypertrophy rep ranges, then the following cycle through strength rep ranges.

So it would go H-LegsA, H-Push A, H-Pull A, OFF, H-LegsB, H-Push B, H-Pull B, OFF S-Legs A... etc etc

Add in a deload week every 3-4 cycles of the routine (works for me)

Hope this helps
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stinkydiver36 private msg quote post Address this user
@flexdec nice split, i take it that it hs done done good for yah?
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