T Nation

Push/Pull/Legs Effective?


#1

Is this type of routine effective to, say, get core lifts up and pack on mass? I know more frequency is always advocated, but for the working man it is hard sometimes to put together a stable routine. If all lifts are intensely (not to failure) once a week could this work? For example:

Day 1
Squat
Front Squat
RDL

Day 2 off

Day 3
BB Bench
OH Press
Dips

Day 3 off

Day 5
Deadlift
Power Clean
Pullup

Day 6 & 7 off


#2

I would do one of each (legs, push, pull) each day and vary the rep ranges ... something like this maybe:

M: 5x5
squat
bench
pullup

W: 3x10
front squat
OH Press
row

F: 5x5
power clean
deadlift
dips

M: 3x10
W: 5x5
F: 3x10

or set up a core lift for the day for 5x5 or 10x3 or whatever and do EDT with the other two lifts.

the possibilities are endless.


#3

To add to this, kind of along the vein of what JOG said, here's what I'm doing right now:

Push Emphasis:
Heavy Bench (something like a 3x3)
Heavy Squat (3x3, etc)
Horizontal Row (higher reps, 3x12ish)
Farmers Walks

Pull Emphasis
Heavy Pull-Ups (like a 3x5)
Heavy Deadlifts (3x3ish)
Dumbell Bench (3x10ish)
Single-Leg Squats (3x10ish)

So basically I group a heavy push and light pull together and vice versa.


#4

ive been doing push/pull/legs since the spring. I love it. Jog is on the money, the possibilities are endless. Its a great split for alot of reasons, the best one for me if I can only train 3x that week I still feel like everything gets hit. I definitley felt better in terms of recovery as well, because of the overall decrease in volume. Base each day around a heavy 5x5 compound lift, and you'll never look back. For example on a push day, one push ill do 5x5 with close grip bench, next push will be 5x5 with oh press, then 5x5 decline...so chest/shoulders/tris always get their turn to be punished.