T Nation

Any Thoughts On My New Program? (3 Day Push, Pull, Legs)

Hello! I get inspiration from Paul’s article: https://www.t-nation.com/training/how-to-build-superhero-muscle and other articles from him and I come up with the following layout. 3 days a week ppl.


  1. Seated Leg Curls 2 x 8-10
  2. Leg Press 2 x 12-15
  3. Smith Squat 1 x 10
  4. Leg Extensions 1 x 15-20
  5. Split Squat (emphasis on glutes) 2 x 8-12


  1. Standing Low Cable Row (wide grip) 2 x 8-10
  2. Supinated Grip Pulldown 2 x 8-10
  3. Dumbbell Shrugs 3 x 10
  4. Front Plate Raise (all the way overhead) 4 x 8 (as Paul suggests on the article)
  5. Cable Curls 3 x 8-10


  1. Incline Barbell Press 2 x 8-10
  2. Incline Dumbbell Fly 2 x 8-12
  3. Dumbbell Lateral Complex 2 x
  1. Seated Dumbbell Press 1 x 8-10
  2. Rope Pushdown 4 x 6 (as Paul suggests on the article)

I have more volume on leg day than his article. I want some emphasis on my legs.
I am 30 years old. I am training for 1.5 years. My goal is hypertrophy. My height is 185 cm. My weight is 85 kg.
Some of my best lifts: Barbell Squat 70kgs x 8reps, Barbell Bench Press 50kgs x 8 reps, Incline Barbell Press 55kgs x 6 reps, Leg Press 160kgs x 15 reps, RDL 60kgs x 8 reps, Seated Dumbbell Press 17,5 kgs (each hand) x 11 reps, Split Squat 20kgs (each hand) x 12 reps, Barbell Row 50kgs x 7 reps.

If this program is not for my level, any changes or an other program recommendation would be appreciated!
Thanks in advance!

Squat and leg press in the same training session is redundant unless you’re using the leg press or squat in different bias modes, i.e. one is glute focus the other quad.

As far as trying to bring up your legs, don’t increase volume in one session. Focus on doing more sessions throughout the week with less volume.

1 Like

Thank you Paul! Yes. I am trying to bring up my legs. So… Probably this layout is not a good idea? I have 3 days a week to train. Maybe an upper - lower split instead? I wrote on an other thread about Inception but 3 day a week split instead of four…

I would definitely do an upper lower if you only have three days a week to train.

1 Like

Thanks again! Can you recommend a program? I know about Inception and GMM. Both programs have upper - lower split. I am training for 1 and a half years as I said… Or I can post a program here and get a critique…

1 Like

Thank you Paul! I will stick to it for a long period.