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eknight's Legs, Pull, Push Split15489

ajm87 private msg quote post Address this user
I compiled this split from eknight's post and put it all together with a detailed layout of it. It is located in post 16 in this thread: http://forum.simplyshredded.com/topic/14190/pushpulllegs-help/

I removed the weights he used and deciphered it a bit. Hopefully he can come into this thread and give it the full approval.

I will be starting this split up tomorrow.

Legs

Squat: 1x10, 1x5, 1x5, 3x5 (straight sets)
Lying Leg Curl: 5x5(straight sets)
Barbell Calf Raises: 1x5, 4x5 (straight sets)
Cable Crunches: 3x12

Pull

Deadlift: 1x8, 1x5, 1x5, 2x5 (straight sets)
Weighted Chins: 8xBW, 4x5 (straight sets)
Barbell Rows: 5x5 (straight sets)
Dumbbell Shrugs: 3x8 (straight sets)
Barbell Curls: 1x10, 2x8 (straight sets)

Push

Dumbbell Bench: 3x5 (straight sets)
Smith Machine Overhead Press: 3x5 (straight sets)
Close Grip Bench Press: 3x5 (straight sets)
Dumbbell Lateral Raise: 2x12, 2x8 (straight sets)
Dumbbell Triceps Extension: 3x8 (straight sets)


(straight sets) = Only straight sets for the "x" right before parenthesis, the rest are warm-up sets.

I'd assume you would run it as:

Legs, Off, Pull, Off, Push, Off, Repeat
or
Legs, Pull, Push, Off, Off, Repeat
or
Legs, Pull, Off, Push, Off, Repeat
or
Legs, Pull, Push, Off, Repeat
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The Dark
Knight
eknight private msg quote post Address this user
I ran it as 5 on, 2 off most weeks. If I ran it again, I'd double the reps on leg curls. Flattered you'd run a routine I used. -3X
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simply_michael private msg quote post Address this user
@eknight What would u recommend now days
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The Dark
Knight
eknight private msg quote post Address this user
That's a good split above. Westside for Skinny Bastards. PHAT. Any variation of 531 or Cube. -3X
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leanr0x private msg quote post Address this user
but there isnt really a 2 : 1 pull : push ratio, isnt it?
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The Dark
Knight
eknight private msg quote post Address this user
@leanr0x add up the reps and see what you come up with. -3X
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simply_michael private msg quote post Address this user
Question why dumbbell press over bench press
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haole private msg quote post Address this user
my PPL is based on EK's routine...

Leg
Squats- Bar 135x10 135x10 185x8 205x5 225x5 245x5 265x3
Lying Leg curl- 65x10 85x10 110x10 110x10 110x10
Sitting Calf Raises- 45x20 90x15 135x15 180x10 180x10
Cable crunches- 160x12 160x12 160x12 160x12 1xxFail

Pull
Deads- 135x8 135x8 185x8 205x6 225x5 245x5 265x5 285x3
Close grip pull downs 85x10 130x8 160x6 195x6 195x6 195xFal
Barbell Rows- 95x10 145x8 170x6 195x6 195x6 195x6
Reverse flys 15x12 20x10 30x10 40x10 40x12 Superset with EZ bar curls
EZ bar curl 80x8 90x6 90x6 90x6 1xx Fail
BB hammer curl 40x8 50x6 50x60 50x6 1xx Fail

Push
Decline bench: 135x10 185x10 225x8 225x8 225x8
Barbell Overhead press: bar 95x10 105x8 105x8 xx Fail
Close Grip Bench: 135x8 185x6 185x6 185x6
Machine Flys 165x10 190x8 190x8 190x8
DB lateral raises: 15x10 20x10 30x10 30x10 xx Fail Superset with tricep extension
Cable triceps extension: 90x15 130x10 160x10 160x10 xx Fail
Dips 30 20 fail

When I was bulking I did 5 days on and 2 off. Right now I'm just doing M W F and cardio on Tuesday and Thursday to increase stamina.

I work out on my lunch break so this routine usually takes 45-55 minutes.
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Rawsteel private msg quote post Address this user
Quote:
Originally Posted by ajm87

Legs, Pull, Push, Off, Off, Repeat
or
Legs, Pull, Off, Push, Off, Repeat
or
Legs, Pull, Push, Off, Repeat


With these 3 alternatives you train your legs dynamically and your erectors isometric 2 days in a row since deads are on the pull day.
I don't get why one would do squats and deads on different workouts when running a p/p/l 5 or 6 days a week, or atleast not when the leg and pull workouts are back to back.
Personally i prefer doing RDL or SLDL when on a p/p/l with 5 days of training each week, less taxing for the central nervous system and more focus on the hams.
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dserious111 private msg quote post Address this user
@ajm87 good routine. I have to fit some close grip bench in my routine as its damn near similar to yours
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340767 10 10
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