Push Pull Legs EXAMPLE

[artofmcw]

I've seen a lot of questions asking about Push Pull Legs splits, so I figured I would type out an EXAMPLE. As stated, this is an EXAMPLE and does not need to be implemented verbatim to be effective. The example as written would likely be too much for a new lifter. But I just wanted to show exercise selection, exercise placement, and rep ranges.

Any questions feel free to ask !

Day 1: Push A - Clavicular Head Intensive

1- Shoulder warmup (Always ensure you’re good and warmed up before doing ANY push day)

2- Incline DB Press. 2 warmup sets, 2 x 5-8 working sets

3- Incline DB Fly. 1 warmup set, 2 x 8-10 working sets

4- DB Side Lateral Raise. 3 x 8-12 working sets.

5- DB Front Raise, 3 x 8-12 working sets.

6- Triceps Press down. 3 x 8-12 working sets.

Day 2: Pull A - Lat Intensive

1- Pullup warmup (Just do a few sets here without exhausting the muscle)

2- Uni-lateral lat pulldown. 2 warmup sets, 2 x 5-8 working sets

3- Seated Cable Row (Lat Intensive). 1 warmup set, 2 x 5-8 working sets.

4- Pullups (Either traditional or assisted). 3 sets to failure

5- Alternating Dumbbell Curl. 2 x 5-8 working sets

6- Dumbbell Hammer Curl. 2 x 5-8 working sets

Day 3: Legs A - Quad Intensive

1- I always advise to start leg day with stretches.

2- Quad Curls. 2 warmup sets, 2 x 8-12 working sets.

3- Squats (Quad Focused). 2 warmup sets, 2 x 5-8 working sets

4- Lunges. 2 x 8-12 working sets.

Day 4: Rest

Day 5: Push B - Shoulders + Sternocostal Head Intensive

1- Shoulder warmup (Always ensure you’re good and warmed up before doing ANY push day)

2- DB Shoulder Press. 2 warmup sets, 2 x 5-8 working sets

3- Machine Shoulder Press. (If available) 1 warmup set, 2 x 5-8 working sets.

4- Flat DB Press. 1 warmup set, 2 x 5-8 working sets.

5- Pec Dec or Flat DB Fly. 1 warmup set, 2 x 8-12 working sets

6- DB Side Lateral Raise. 3 x 8-12 working sets.

Day 6: Pull B - Back Thickness Intensive

1- Pullup warmup (Just do a few sets here without exhausting the muscle)

2- Upper Back Pulldown. 2 warmup sets, 2 x 5-8 working sets

3- Barbell or DB Row. 1 warmup set, 2 x 5-8 working sets.

4- Seated Cable Row (Thickness Intensive). 1 warmup set, 2 x 5-8 working sets.

5- Pullups (Either traditional or assisted). 3 sets to failure

6- Dumbbell Hang Curl. 2 x 5-8 working sets

7- Preacher Curl. 2 x 5-8 working sets

Day 7: Legs B - Hamstring Intensive

1- I always advise to start leg day with stretches.

2- Hamstring Curls. 2 warmup sets, 2 x 8-12 working sets.

3- Squats (Hamstring Focused). 2 warmup sets, 2 x 5-8 working sets

4- Romanian Deadlift. 2 warmup sets, 2 x 8-12 working sets.

5- Glute Bridges

Rest

Repeat

 

[bnm]

@artofmcw Why more Biceps than Triceps?
Generally the amount of work per muscle? What's your chain of thought?

 

[artofmcw]

@bnm Lots of tricep stimulus from all the compound pressing incorporated

 

[bnm]

@artofmcw And the same goes for every pulling exercise and the Biceps..

 

[artofmcw]

@bnm Different stimulus. Biceps in a lot of these motions aren’t fully lengthened and shortened, = reduce stimulus. We can debate this more in depth tho if you’d like ? lol

 

[bnm]

@artofmcw I'd argue that the Triceps is not really trained in a fully lengthened position (at least for the long head) either.
Maby switch the Triceps press down for something else, Skullcrushersl or cable overhead extensions?

 

[artofmcw]

@bnm So, as stated my guy. This is an EXAMPLE. This is not what I do verbatim personally. I was just trying to help people out who were looking for exercise selection/exercise structure (as is stated in the post). You are correct, the tricep long head does not receive much stimulus in the fully lengthened position (as suggested by EMG) But that’s not to say you are being forced to do a tricep press down in a fully lengthened position. This routine was more so used as an example for beginners / novice to intermediate lifters, whom most of which I’d argue have no business doing skull crushers as MANY people have fucked their elbows from doing them incorrectly.

Again, appreciate the input, but please take this example program as what it was meant to be, an example.

 

[bnm]

@artofmcw No worries my dude. You stated that we should feel free to ask questions and we discussed.
The plan is overall very solid and will definitely work great as it is. Especially beginners / intermediate. Great job writing it all out!

 

[artofmcw]

@bnm Yeah forsure ! I was just trying to correct the possibility that I’m stating this is the most efficient way to train ! I was just trying to give an example.

I do appreciate the cordial conversation and you’re free to ask as many questions as you feel !

I apologize if I came across as rude or combative.