Here’s my push/pull/legs workout.
My goals is to gain some more size on by body. I currently weigh 184 pounds and would like to hit 190 by the end of June.
Do you currently workout? If so is this a modification of what you are doing now? Are you planing on doing three days a week, or two full cycles per week, or what?
I think you need more lat/rear delt work. Also I would not deadlift on the pull day and do stiff-legged deadlifts and squats on the leg day. If you are using heavy weights and are not used to it that could quickly become too much for your lower back.
I am imagining doing the push/pull/leg cycle two times per week here, or with and a rest day between cycles. If you are going to do something like m/w/f then maybe do pull/push/legs and all the deadlifts may workout for you.
You will get the most bang for you buck on the “lower body” so make your leg day the hard lifting day with squats and Romanian deadlifts. Skip the leg extension in favor of some heavy leg presses and maybe a set of leg curls for more hamstring work.
You may wish to check out www.exrx.net/Workouts/Workout3PPL.html for a template to use and compare with what you have. To gain size don’t forget to eat and progress in you lifting.
Hey there Chirs, yes I do currently workout and yes this is a modification of what I am doing now. I am going to be doing a three day split once a week. I don’t have much time between work and college.
I don’t use very heavy weight; here are my current stats for my three favorite exercises.
Bench - 215x7
Squat - 275x7
Deadlifts - 235x7
I would go as heavy as I could for these sets while maintaining good form. The rep and set scheme is the same for most of my push and pull days with more reps for smaller body parts.
So you suggest I remove the deadlifts on my pull day and add lat pull down or something similar?