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Old 09-12-2013, 09:28 PM   #1
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Default More Gym - Less Rest/Push, Pull, Legs

This is a Push, Pull, Legs workout I made up. Open for criticism.

Designed to build strength and work the whole body twice a week. Focusing on the three big lifts.

There's two options.

Option 1
Monday - Push
Tuesday - Pull
Wednesday - Legs
Thursday - Push
Friday - Pull
Saturday -Legs
Sundy - Rest

Option 2
Day 1 - Push
Day 2 - Pull
Day 3 - Legs
Day 4 - Off
Restart cycle

Push
Bench 8x2-3
Incline Press 3x8
Flies 3x8
Smith Press 3x8
Side Laterals 3x10
Tricep extension 3x8

Pull
Deadlift 8x2-3
Pull-ups 3xMax
Rows (of any kind) 3x8
Shrugs 3x10
Barbell Curls 3x8
Hammer Curls 3x10

Legs
Squat 8x2-3
Leg Press 3x8
Leg Curl 3x8
Calf exercise 3x15
Cable Crunch 3x12
Side Bend 3x12

Progression: on the big 3, first two sets are warm ups, if you can complete 6 sets for 3 reps with a set weight then add five pounds the next time you lift. For assistance work, warm up as needed, if you can complete 8 reps on the first set add five pounds the next time.

I am not a personal trainer. This is similar to a routine I used to run with a some tweaks in order to go heavy. Thought I'd share. Have a good one!
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Old 09-12-2013, 11:09 PM   #2
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I did a similar split in my lat teens and early 20s, though it was not Hepburn-esque. I was able to run it, backed with an immense amount of food, but got beat up. My only advice for anyone training this frequently would be to listen to their body and take a very light week should they feel achy and worn down.
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Old 09-12-2013, 11:26 PM   #3
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Default

Quote:
Originally Posted by BendtheBar View Post
I did a similar split in my lat teens and early 20s, though it was not Hepburn-esque. I was able to run it, backed with an immense amount of food, but got beat up. My only advice for anyone training this frequently would be to listen to their body and take a very light week should they feel achy and worn down.

I totally agree. I should've put that in the original post. After one week it might be wise to make the 2nd week a light week. Thank you BTB!
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Old 09-12-2013, 11:37 PM   #4
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Or do push pull rest legs push rest pull legs rest etc.
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Old 09-12-2013, 11:42 PM   #5
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I like option two the best. I've done stuff similar to that in the past and it always worked out well. Training with a split like that allows for more frequent recovery opposed to only getting one day off after every 6. But either way it's still not that much recovery, so make sure to pound calories.

However, I'd personally switch it to pull/push/legs. Way greater chance of tweaking your lower back if you deadlift the day before you squat, especially if it's heavy. Honestly, you should hit legs first in the rotation so you have more growth hormone circulating throughout your body on push and pull day.

Lastly I'd incorporate a little more rear delt work on your pull day. Pull-ups definitely will work them, but it's still not going to be as much emphasis as your side and front delts are going to be getting. A well-balanced shoulder is a more powerful one.

Just my $0.02.
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Old 09-12-2013, 11:49 PM   #6
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I have used a push/pull/legs routine in the past. Pretty sound approach to training. Nothing inherently wrong with it.
I am not a fan of your lack of rest days. That is just my opinion. I think you will burn out fast or just never really recover enough to progress. Of course only you could know for certain.
At the time I did mine I did:
Day 1: legs
Day2: rest
3: push
4:rest
5: pull
6:rest
7:rest

This is a conservative and IMO prudent approach that served me well. However if you were to cut out one of the rest days I don't think you would be negatively effected, although I don't think you would be positively effected either.
That's just my take. Sometimes less is more and more is less.
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Old 09-12-2013, 11:57 PM   #7
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Quote:
Originally Posted by Adamite1114 View Post
I totally agree. I should've put that in the original post. After one week it might be wise to make the 2nd week a light week. Thank you BTB!
Not saying this wouldn't work, but another option would just be to take necessary rest days each week and workout at full intensity for many weeks in a row before needing a deload or rest week.
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