Please critique -- summer push/pull/legs 4-5 day split

[ammons]

I'm 20 and have been lifting for almost 2 years, done mainly the 3x5 thing but recently turned on to push/pull. Have lots of experience with the big lifts and tend to center my workouts around those.

With the push pull legs program what I'm looking for is a good 4-5-day split that will grow lean muscle. Basically here's the schedule I want: PUSH/PULL/OFF/LEGS/OFF/REPEAT.

At the risk of sounding cliche, I want to put more emphasis on biceps/tricep isolation since I feel like my chest is naturally inclined to take over more, and therefore perhaps overcompensate, leaving bis/tris not as strong as they should be.

So if you have time to critique this push pull legs split — keeping in mind that what I'm looking for is some more mass but also strength — I'd really appreciate it. Again, this is a workout that will be done over about 4 months.

I've divided it into two PUSH/PULL/LEGS, an "A" and "B" workout, just to ensure variety.

Pull A
Deadlift warm up 8-10
(1x5) Deadlifts
(4x6-8) Wide Grip Pullups
(4x6-8) Close Grip Cable Row
(3x12/10/8) DB Bicep Curl
(3x12/10/8) DB Concentration Curl
Weighted Leg Lifts - 3 x 10-15
Stretching

Push A
Bench warm up 15 reps
(4x5) Bench
(4x5) Standing Military
(3x12/10/8) Sitting Dumbbell Tricep Extension
(3xfailure) Close Grip Pushups
Weighted decline Sit ups - 3 x 10-15
Stretching

Legs A
Squat warm up 8-10 reps
(4x5) Squats
(3x6-8) Straight-leg Deadlift
(3x6-8) BB Lunges
(3x8-10) Standing calf raises
Leg lifts or Sit ups
Stretching

Pull B
Deadlift warm up 8-10
(1x5) Deadlifts
(4x6-8) Chin Ups
(4x6-8) Wide Grip Cable Row
(3x12/10/8) DB Hammer Curl
(3x12/10/8) DB Preacher Curl
Weighted Leg Lifts - 3 x 10-15
Stretching

Push B
Bench warm up 15 reps
(4x5) Incline Bench
(4x5) Standing Military
(4x10-12) or (3x12/10/8) Skullcrushers
(3xfailure) Parallel Bar Dips
Weighted decline Sit ups - 3 x 10-15
Stretching

Legs B
Squat warm up 8-10 reps
(4x5) Squats
(3x6-8) Leg Curl
(3x6-8) BB Lunges
(3x8-10) Standing calf raises
Leg lifts or Sit ups
Stretching

[chevelle2291]

SLDLS and DLs in the same routine with that volume is probably not a great idea.

[chris mason]

SLDLS and DLs in the same routine with that volume is probably not a great idea.

I agree. That plus squatting = lower back overtrained.

Otherwise things look pretty good. I might back 1 working set off of each exercise as well. Make sure you are eating enough to fuel growth.

[joey54]

I'd just get rid of a few exercises each workout for simplicity sake, but looks ok. As mentioned stiff legs and deads together could be brutal, but can be done.

[BG5150]

Deadlifts are a leg exercise. Why do you do them on "pull" day?

[ammons]

Well I don't actually have SLDL and DL on the same day. And also, isn't the DL an important "pull exercise," or do you think it's OK to axe it from the Pull and just have SLDL?

[joey54]

Deadlifts are a leg exercise. Why do you do them on "pull" day?

They can pretty much go on either day. Depends how the whole program is set up.

[ammons]

Bump

[chris mason]

Well I don't actually have SLDL and DL on the same day. And also, isn't the DL an important "pull exercise," or do you think it's OK to axe it from the Pull and just have SLDL?

It doesn't matter. It is a function of cumulative stress on your lower back. You really need to take my advice on this one. Trust me.