T Nation

Legs Push Pull w/ Double Stimulation


#1

DAY 1
Squat Variant- 3-6 x 1-5
Deadlift Variant- 3-4 x 4-6
Assesory- 2-4 X 6-10
Assessory- 2-3 x 10-15

DAY 2
(Leg Pump)
Bench Variant- 3-6 x 1-5
Overhead Variant- 3-4 x 4-6
Incline/Dips- 2-4 x 6-10
Triceps- 2-3 x 6-12

DAY 3
(Push Pump)
Pullups- Bodyweight for Reps.
Row- 3-4 x 4-6
Row- 3-4 x 6-10
Pulldown- 2-3 x 6-10
Curl- 2-3 x 6-12
Rear Delt- 2-3 x 10-15

DAY 4
(Pull Pump)
Abs/Core
Farmers Walks, Prowler etc...

DAY 5- OFF

Just wondering how this looks in terms of overall volume and design and if anything could make it better.

Strength/Size is the name of the game here. Thanks for any words.


#2

I would say use a narrower rep range e.g. instead of 1-5 or 6-10 , 3-5 or 4-6 and 8-10 otherwise it looks solid( at least to me)


#3

Correct... you are blending two rep ranges into one. 1-2 is a specific range, 3-5 is another one, 6-10 can work as you stay in the same energy system but I prefer to use 6-8 or 8-10 when using the double progression model.