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