If anyone could help me set up this push/pull/legs split done 2x a week it would be greatly appreciated. It would be basically a 3on and 1off and maybe an extra rest day if needed. Following CT’s advice and doing OH pressing before my benching has helped a ton with shoulder health and my shoulders feel a lot more “greased up” when I move onto my benching. If there are any superior exercises you believe i should sub in or a better exercise sequence or maybe a rep range that you feel works better for a particular exercise please do tell.
Pull 1
A. Chin ups- 3sets
B. Rack BB Rows- 4x6-8
C. Close Grip lat pulldowns- 4x6-8
D. Seated Cable Rows- 4x6-10
E1. BB Curls-max reps
E2. DB Hammer-max reps
E3. Preacher Curls-max reps
Push 1
A. Push Press- 3,2,1,6,6,6
B. Incline Bench- 3,2,1,6,6,6
C. CGBP- 3,2,1,6,6,6
D1. skulls- max reps
D2. DB laterals- max reps
D3. Rear Delt Flyes- max reps
Legs 1
A. Front squats- 3,2,1,6,6,6
B. Romanian DL- 3,2,1,6,6,6
C. Leg Press- 4x6-10
D1. Leg Ext- max reps
D2. Leg Curls- max reps
D3. Calves- max reps
Pull 2
A. Chin ups- 3sets
B. Rack pulls- 3,2,1,6,6,6
C. Lat Pulldowns- 4x6-8
D. Seated Rows- 4x6-10
E1. BB Curls- max reps
E2. DB Hammer- max reps
E3. Preacher Curls- max reps
Push 2
A. Military Press- 3,2,1,6,6,6
B. Flat Bench- 3,2,1,6,6,6
C. Decline- 3,2,1,6,6,6
D1. Skulls- max reps
D2. DB Laterals- max reps
D3. Rear delt Flyes- max reps
Legs 2
A. Trap Bar DL- 3,2,1,6,6,6
B. Back Squat- 3,2,1,6,6,6
C. Leg Press- 4x6-10
D1. Leg Ext- max reps
D2. Leg Curls- max reps
D3. Calves- max reps
Also, im not 100% sure if i’m doing the 3,2,1,6,6,6 correctly but this is what my front squats looked like today:
Front squats
45x5, 95x3, 115x3, 135x3, 155x3, 175x3 (all activation sets),
195x3, 205x2, 215x1,
135x6, 140x6, 140x6
does this look about right?
I apologize for the long post, I appreciate any and all advice/constructive criticism.