Stronger 24/7 - Stronger Everyday
Stronger 24/7 Forum
Push Pull LegsSplit AdviceTraining Programs

Critique my Legs/Push/Pull Routine12207

sazthetics private msg quote post Address this user
Starting next week, i'm going to run this routine as follows: Legs A, Push A, Pull A, Rest, Legs B, Push B, Pull B, Repeat.

I feel that the main concern with the below routine would be the high volume, but I typically train with high volume and think I can handle it if I de-load every 5th-6th cycle.

Any comments/feedback will be appreciated, ty mens.



*[x] = No. of sets.

Legs (A)

* Barbell Squats [4]
* Hack Squats [4]
* Leg Extensions [5]
* Leg Curls [4]
* Standing Calve Raise [4]


Push (A)

* Barbell Bench Press [3]
* Standing Military Press [3]
* Incline Dumbbell Press [3]
* Incline Dumbbell Flys [3]
* Bent-Elbow Side-Laterals [4]
* Straight Bar Pushdowns [3]
* One-Arm Rope Pushdowns [4]


Pull (A)

* Pendlay Rows [3]
* Pull Ups [3]
* Cable Rows [3]
* Deadlifts [3]
* Barbell Shrugs [4]
* Standing Bicep Curl [3]
* Dumbbell Concentration Curls [3]
* Face Pulls [4]


Rest


Legs (B)

* Barbell Squats [4]
* Stiff-Legged Deadlift [4]
* Leg Extensions [5]
* Leg Curls [4]
* Standing Calve Raise [4]


Push(B)

* Barbell Bench Press [3]
* Standing Military Press [3]
* Incline Dumbbell Press [3]
* Dumbbell Pullovers [3]
* Cable Side-Laterals [4]
* French Press [3]
* One-Arm Rope Pulldowns [4]


Pull (B)

* Pendlay Rows [3]
* T-Bar Rows [3]
* Underhand Pulldowns [3]
* Deadlifts [3]
* Barbell Shrugs [4]
* Rear Delt Flys [5]
* Standing Bicep Curl [3]
* Dumbbell Hammer Curls [3]


Rest
Post 1 IP   flag post
brian12 private msg quote post Address this user
All looks good except for pull days, there is too much volume. I would drop the shrugs, the rows and deads will be more than enough. Also you put db pullovers on your one push day ~ these are a lat exercise not a chest exercise. If you want to include them do it on a pull day
Post 2 IP   flag post
sazthetics private msg quote post Address this user
Quote:
Originally Posted by brian12
All looks good except for pull days, there is too much volume. I would drop the shrugs, the rows and deads will be more than enough. Also you put db pullovers on your one push day ~ these are a lat exercise not a chest exercise. If you want to include them do it on a pull day


I need a shrugging movement though, my traps need work. I've been doing pullovers at the end of my Chest days for a while now and feel it well in my Chest.

I might swap the shrugs and pullovers so shrugs are on push day and pullovers are on push day. Thoughts?
Post 3 IP   flag post
brian12 private msg quote post Address this user
Then i suggest meeping shrugs on pull day and dropping one of the other exercises like the second pull movement. Or add the shrug at the top of your deadlift. Deadlift when u get the bar up do a shrug, reset and repeat. Maybe pull A do deadlift with shrug at top. Pull B drop second row movement and do something like a yates row which is shrugs and lats
Post 4 IP   flag post
sazthetics private msg quote post Address this user
Quote:
Originally Posted by brian12
Then i suggest meeping shrugs on pull day and dropping one of the other exercises like the second pull movement. Or add the shrug at the top of your deadlift. Deadlift when u get the bar up do a shrug, reset and repeat. Maybe pull A do deadlift with shrug at top. Pull B drop second row movement and do something like a yates row which is shrugs and lats


Good idea. Think I might drop the T-bar and cable rows before deads and change the shrugs to push day.
Post 5 IP   flag post
AustralianOak private msg quote post Address this user
Maybe a bit more hamstring work?
Post 6 IP   flag post
sazthetics private msg quote post Address this user
Quote:
Originally Posted by AustralianOak
Maybe a bit more hamstring work?
Probably could add in another hamstring exercise on legs. Which exercise would your recommend good sir?
Post 7 IP   flag post
christiannn private msg quote post Address this user
Quote:
Originally Posted by sazthetics
Quote:
Originally Posted by AustralianOak
Maybe a bit more hamstring work?
Probably could add in another hamstring exercise on legs. Which exercise would your recommend good sir?


Stiff legged deadlift is said to be the very best hamstring exercise, and i agree. Some good weighted stiff leg deads + some sets leg curl and ur hamstrings got their workout.
Post 8 IP   flag post
The Dark
Knight
eknight private msg quote post Address this user
Way too much quad work vs hams. IMO, I'd drop the extensions altogether, and replace them with a ham dominant movement. -3X
Post 9 IP   flag post
SRorhrbac0808 private msg quote post Address this user
Like what was said above. More hamstring work. That's a knee injury waiting to happen.

If you can handle the volume good for you. I sure as hell couldn't. After 3ish weeks I'm ready to take a week off with this amount. Haha. Good luck.
Post 10 IP   flag post
sazthetics private msg quote post Address this user
Quote:
Originally Posted by eknight
Way too much quad work vs hams. IMO, I'd drop the extensions altogether, and replace them with a ham dominant movement. -3X


Might have to add in SLD's to Legs A too.

Quote:
Originally Posted by SRorhrbac0808
Like what was said above. More hamstring work. That's a knee injury waiting to happen.

If you can handle the volume good for you. I sure as hell couldn't. After 3ish weeks I'm ready to take a week off with this amount. Haha. Good luck.


I too am slightly worried about the volume, i'll see how I go.
Post 11 IP   flag post
sazthetics private msg quote post Address this user
Quote:
Originally Posted by christiannn
Quote:
Originally Posted by sazthetics
Quote:
Originally Posted by AustralianOak
Maybe a bit more hamstring work?
Probably could add in another hamstring exercise on legs. Which exercise would your recommend good sir?


Stiff legged deadlift is said to be the very best hamstring exercise, and i agree. Some good weighted stiff leg deads + some sets leg curl and ur hamstrings got their workout.


I do have SLD's on Legs B, and I am deadlifting twice a week two. I could potentially just add another isolation like seated leg curls.
Post 12 IP   flag post
340609 12 12
destitute