Looking for help with this push/pull/legs split that is four days a week and if anyone has tried this method with success or negative things?? im bored of the usual bodypart splits ie chest/bi cheste tri blah blah … my goal is to gain mass becasue i will be coming off madcows 5x5 which i love but want something more for bodybuilding.sorry for the long post
routine/rotation is as follows:
Push A:
Flat BB/DB Bench Press (rotate every two weeks opposite from incline) 3x6-8
Incline Fly 3x8-10
DB Shoulder Press 3x8-10
Dips (weighted) 3x8
Tricep Extensions 3x10
Pull A:
Pullups 3x8-10
DL 4x5 (ramped)
DB Row 3x6-8
Lat Pull Downs 3x10
BB Curls 3x8
Push B
Incline BB/DB Press (same as flat bench) 3x6-8
Flat DB Pullovers 3x8-10
Military Press 4x5 (ramped)or 4x6-8
CGBP 4x6-8
Pull B
Pullups (weighted) 3x5
BB Rows 4x5-8
Close Grip Pulldowns 3x8-10
Face Pulls superset with lateral raises 3x10
Incline DB Curls 3x10
Legs A
Squats 5x5
SLDL 4x8-10
Lunges 1x Long ass hallway at my gym ouch
Calves 2x15
Legs B
Front Squat 4x5-8
Leg Press 3x8
Leg Curls 3x10
calves 2x15
Mon-Pull A
Tuesday-push A
wednesday-off
thursday- legs A
friday-pull B
sat&sun - off
Mon-Push B
tues-pull A
wed-off
thurs-legs B
fri-push A
Monday: Upper Push
Tuesday: Upper Pull
Wednesday: Legs
Thursday: off
Friday: Total Upper Body
Saturday: Legs
Sunday: off
You could just do
Day 1: Upper Push
Day 2: Upper Pull
Day 3: Legs
Day 4: Off
Then just repeat that 4 day schedule regardless of what day of the week it is. Your week doesn’t always have to start on Monday and programs don’t always have to be confined within a 7 day week. You could even have an A/B so like this:
Day 1: Upper Push A
Day 2: Upper Pull A
Day 3: Legs A
Day 4: Off
Day 5: Upper Push B
Day 6: Upper Pull B
Day 7: Legs B
Day 8: Off
Repeat 8 day cycle.
4-6 exercises, 3-4 sets of 8-10 with upper. 3-5 exercises, 3-4 sets of 8-10 with lower. One warmup, 1-2 work sets, one heavy set at the end (as in add 20-40lbs and go for reps to failure)
only problem dixies is that i have deadlifts on my pull day … if i put legs after it will screw me up lol …do you think it would be better to have deadlifts on a leg day??
I did a 6 day push/pull/legs (well, actually it was more like chest-shoulder-tri, legs & traps, lats-bis but who cares) split that worked marvelously well while dieting.
My advice is to find some exercises you are only semi-familiar with, but comfortable with performing and that allow you to use a fuckload of weight in a progressive fashion (4-8 reps, with 6 being a sweet spot) and stay on it for about 12 weeks. Focus on adding some serious weight to the bar over time, whether bulking or cutting. Favorites include;
LEGS
Low bar squats (with or without a box)
Snatch grip deads from a platform (get LOW for these)
Front squats (buy a harness if you can)
Hip belt squats (awkward to set up but worth it)
TRAPS
Hawaiian shrugs
Hise shrugs
Rack pulls
LATS
T-bar rows
Wide pullups w/ suicide grip
CHEST
Low pin press (pins in the rack just off the chest; my new favorite exercise for overall size and strength. Medium grip, touch at the nipple line and really grind 'em out. Put 20 pounds on my bench in a month with these. I recommend wraps)
Incline DB press
SHOULDERS
High incline press (seated, done in a Smith or a rack. Bar at the chin and puuuush. Blasts the front delts)
Seated DB press (the king of shoulder exercises, imo)
TRICEPS
Dips
Close grip bench
Overhead DB extension
[quote]d21887 wrote:
only problem dixies is that i have deadlifts on my pull day … if i put legs after it will screw me up lol …do you think it would be better to have deadlifts on a leg day??[/quote]
hmm…you could do rack deadlifts (not all the way from the floor, just the upper half of the motion using the back)