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Thread: Critique my HIGH VOLUME push/pull/legs split please!!

  1. #1
    Wannabebig New Member
    Join Date
    May 2011

    Critique my HIGH VOLUME push/pull/legs split please!!


    I just want your take on my high volume push/pull/legs split. I'v been lifting for a while but didn't take it seriously or being consistent with it because I used to play competitive basketball but now I only lift. I used to do full body workouts and my lifts are : squat 245 x 5, dead 365 x 5, bench 155 x 5. BTW, I'm 6'2'' 200lb with skinny bird upper body but big lower body (srs). Without further details here's the routine that I designed personally based my balanced and favorite exercise selection for each muscle group :

    - Push :
    Incline Bench Press 4x5-8
    DB Shoulder Press 4x5-8
    Chest Dips 3x8-12
    Machine Lateral Raises 3x8-12
    Low-To-High Cable Crossovers 3x8-12
    Decline Skullcrushers 3x8-12
    1-Arm Reverse Push Downs 3x8-12

    - Pull :
    Bent-Over Rows 4x5-8
    DB Rows 4x5-8
    Chin Ups 3x8-12
    1-Arm Machine High Rows 3x8-12
    Face Pulls 3x8-12
    BB Curls 3x8-12
    Incline DB Curls 3x8-12

    - Legs :
    Front Squats 4x5-8
    Romanian Deadlifts 4x5-8
    Lunges 3x8-12
    Seated Calf Raises 3x8-12
    Calf Raises 3x8-12
    Weighted Leg Raises 3x8-12
    Russian Twists 3x8-12

    I'm bulking in a 400-500 caloric surplus (I'm wanna gain .5-1lb a week) and my main focus is hypertrophy but for sure I will try to get stronger every 3rd or 4th cycle. Also, what do you think of running this program like this : Push / Pull / Legs / Rest / Push / Pull / Rest and REPEAT since I'm trying to focus on increasing my upper body size especially arms so I might throw in more volume on my arms than the shown above if I feel like to (maybe some drop sets at the end or few extra sets or adding in another exercise).


    Note : I know that's not REALLY high volume but I just wanted to drew your attention.

  2. #2
    Moderator Matthew Bryduck's Avatar
    Join Date
    Jan 2013
    I would add a shoulder, arm day and have a separate day for quads/hamstrings.

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