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

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  1. #1
    Wannabebig Member
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    Please critique -- summer push/pull/legs 4-5 day split

    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

  2. #2
    House Lannister
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    SLDLS and DLs in the same routine with that volume is probably not a great idea.

  3. #3
    Administrator chris mason's Avatar
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    Quote Originally Posted by chevelle2291 View Post
    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.


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  4. #4
    Moderator joey54's Avatar
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    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.


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  5. #5
    Grammar Nazi BG5150's Avatar
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    Deadlifts are a leg exercise. Why do you do them on "pull" day?
    There are no stupid questions, just stupid people.
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  6. #6
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    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?

  7. #7
    Administrator chris mason's Avatar
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    Quote Originally Posted by ammons View Post
    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.


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  8. #8
    Moderator joey54's Avatar
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    Quote Originally Posted by BG5150 View Post
    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.


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  9. #9
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