Push/Pull/Legs Routine I wrote for a friend trying to lose some unwanted weight.

Bajenman88 · 10-10-2007, 11:11 AM

Ok, I wrote this program for a buddy who is completely new to weight training. His goals are to lose some unwanted fat around the midsection, and weight in general. He doesn't want to get "big" which I don't understand, but that is his request. Anyways, here is what I came up with. Im sure it will have flaws, and any advice/help will be greatly appreciated.

Monday - Push

Incline Barbell Bench - 3x12
Military Press - 3x10
Flat Dumbell Bench - 3x12
Dips - 3x15
Tri Extensions - 2x15

(Tuesday - Cardio)

Wednesday - Legs

Squat - 3x10
Deadlift 3x10
Barbell Split Squat - 3x12
Leg Curls - 3x10
Standing Calf Raises - 3x15

(Thursday - Cardio)

Friday - Pull

Cable Rows - 3x12
Cable Underhand Grip Pulldowns - 3x12
Barbell T-bar Rows - 3x10
Shrugs - 3x13, 14, 15
Barbell Curl - 2x15

Thanks in advance.

vortrit · 10-10-2007, 11:24 AM

If I were trying to lose some weight I'd probably do cardio more than one day a week. That and adjust my diet a bit, but that's just me.

**Gazhole** · 10-10-2007, 11:40 AM

Yeah, like vortrit said, if i was really gung-ho about losing fat id do HIIT a few times a week, as well as lifting a little heavier than that rep range.

Or at least periodise between different configurations. Fat loss training isnt the most exciting thing in the world, so i personally would want a really interesting program.

Fullbody 3x a week would probably work better than Push/Pull/Legs, though.

Bajenman88 · 10-10-2007, 01:25 PM

Cardio twice a week. Lowering the rep range would induce more hypertrophy, no? He doesn't want that.

**Gazhole** · 10-10-2007, 01:31 PM

Quote:

Originally Posted by Bajenman88

Cardio twice a week. Lowering the rep range would induce more hypertrophy, no? He doesn't want that.

More muscle = more fat loss.

Though, if his diet isnt in a caloric excess then he wont put on weight no matter what you do in the gym.

May as well keep it there seeing as he's a beginner anyways.

Bajenman88 · 10-10-2007, 01:34 PM

So you think that what I have is good to start him with? What about the exercise splits. Does what I have target all the muscle groups?

KelJu · 10-10-2007, 01:52 PM

Quote:

Originally Posted by Bajenman88

Ok, I wrote this program for a buddy who is completely new to weight training. His goals are to lose some unwanted fat around the midsection, and weight in general. He doesn't want to get "big" which I don't understand, but that is his request. Anyways, here is what I came up with. Im sure it will have flaws, and any advice/help will be greatly appreciated.

Monday - Push

Incline Barbell Bench - 3x12
Military Press - 3x10
Flat Dumbell Bench - 3x12
Dips - 3x15
Tri Extensions - 2x15

(Tuesday - Cardio)

Wednesday - Legs

Squat - 3x10
Deadlift 3x10 --> Deadlift after squat on a caloric deficit is asking for injury. Move Deadlift to first exercise of pull day.
Barbell Split Squat - 3x12 --> I would get rid of that
Leg Curls - 3x10
Standing Calf Raises - 3x15

(Thursday - Cardio)

Friday - Pull

Cable Rows - 3x12
Cable Underhand Grip Pulldowns - 3x12
Barbell T-bar Rows - 3x10
Shrugs - 3x13, 14, 15
Barbell Curl - 2x15

Thanks in advance.

The rest is ok, but not optimal. There is no core work in there. Your friend really needs some ab work in there somewhere.

PreMier · 10-10-2007, 03:55 PM

actually deadlift should stay on leg day. but he does have too many exercises on the list for all the days

KelJu · 10-10-2007, 04:55 PM

Quote:

Originally Posted by PreMier

actually deadlift should stay on leg day. but he does have too many exercises on the list for all the days

So why do you think it is better to but it on leg day? My thinking is it is more of a back exercise than leg, plus putting it on pull day puts one of the big 3s on each day.

I do agree that there is too much on each day.

PreMier · 10-10-2007, 06:33 PM

deadlifts are a lower body hip dominant exercise. if he was training for the big 3 like on westside might be good to split them up, but not on push/legs/pull imo.

PreMier · 10-10-2007, 06:42 PM

http://www.ironmagazineforums.com/tr...t-routine.html (Designing a Split Routine) this ones by cowpimp and it lists deadlift on lower days.

http://www.ironmagazineforums.com/tr...ing-101-a.html (Training 101) and this one by p says similar

Delusional · 10-10-2007, 07:25 PM

how many exercises should you do in one day? 3? 4?

PreMier · 10-10-2007, 09:16 PM

depends, i do 4

Bajenman88 · 10-11-2007, 08:36 AM

So I should drop the exercises each day to 4... Ok.

Monday - Push

Incline Barbell Bench - 3x12
Military Press - 3x10
Dips - 3x15
Tri Extensions - 2x15

(Tuesday - Cardio)

Wednesday - Legs

Squat - 3x10
Deadlift 3x10
Leg Curls - 3x10
Standing Calf Raises - 3x15

(Thursday - Cardio)

Friday - Pull

Cable Rows - 3x12
Cable Underhand Grip Pulldowns - 3x12
Shrugs - 3x13, 14, 15
Barbell Curl - 2x15

How is that?

For him looking to lose weight, what do you think of the set/rep amounts? What would you change? What would you keep the same? Also, he ordered some Herbal Burn from ironmaglabs.com. I pointed him towards that, since I've used the nitro4/maxpump/cee stack from there before.

Also... in response to the "ab work" post. I've never really been a big advocate of isolation ab workouts... I believe, and it's just my opinion, that your abs get hit enough with things like deadlifts, pulldowns, bench prench, etc. My abs are ripped as hell and I do absolutely no ab workout. Then again, we are two different people. Let me know what you think.

PreMier · 10-11-2007, 09:02 AM

Quote:

Originally Posted by Bajenman88

Monday - Push

Incline Barbell Bench - 4x6-8
Military Press - 3x10
Dips - 3x15
close grip pulldowns - 2x15

(Tuesday - Cardio)

Wednesday - Legs

FRONT Squat - 3x6-8
Deadlift 3x10
Standing Calf Raises - 3x15

(Thursday - Cardio)

Friday - Pull

Shrugs - 3x6-8
Cable Rows - 3x12
Cable Underhand Grip Pulldowns - 3x12
Barbell Curl - 4x2-4

How is that?

changes are in bold. thats what i would give him

he should also train core strength, something like planks or weighted cable crunches.

Bajenman88 · 10-11-2007, 09:10 AM

Alright... And those changes are based on the goals I listed above? Lose the chub, but not to get big. I dont understand the second part, personally

Also, he really, really wants to get rid of the fat around his pectorals, a.k.a his man titties

Will what I have, exercise wise, do that? I've never had to lose weight. All my programs are for mass and strength. This is completely new to me. All help given so far is greatly appreciated.

Bajenman88 · 10-11-2007, 09:14 AM

Also, why front squats instead of squats? Why did you drop the leg curls? Did you put the shrugs on top for a reason? And why so few reps on curls? Just for my curiousity.

PreMier · 10-11-2007, 09:17 AM

you cannot spot reduce fat. it just doesnt work that way. that means that diet and cardio will be 90+% of the equation when it comes to the fat loss.

he isnt going to get big if he is in a caloric defecit (which he needs to be to lose weight). also contrary to popular belief its not easy to get big. it takes a lot of hard work and dedication.

PreMier · 10-11-2007, 09:19 AM

Quote:

Originally Posted by Bajenman88

Also, why front squats instead of squats? Why did you drop the leg curls? Did you put the shrugs on top for a reason? And why so few reps on curls? Just for my curiousity.

deadlifts hit the posterior chain, so do oly squats. you need balance in a routine. i like to do heavy first, thats why i put the shrugs at the top, its a heavy pull movement. your biceps are mostly fast twitch muscle fibers, and they respond best to high weight, low reps

Bajenman88 · 10-11-2007, 09:28 AM

True. Being in college, controlling your diet isn't as easy as it could be. I plan on helping him through this all though. We'll see what happens. So here is what I have now.

Monday - Push

Incline Barbell Bench - 4x8
Military Press - 3x10
Dips - 3x15
Close Grip Pulldowns - 2x15

(Tuesday - Cardio)

Wednesday - Legs

Front Squat - 3x8
Deadlift 3x10
Leg Curls - 3x10
Standing Calf Raises - 3x15

(Thursday - Cardio)

Friday - Pull

Shrugs - 3x8
Cable Rows - 3x12
Cable Underhand Grip Pulldowns - 3x12
Barbell Curl - 4x4

Possibly put pulldowns on pull day ahead of dips, so triceps are hit last?

PreMier · 10-11-2007, 09:34 AM

everything we do is in front of us all day long, then we do a push day and place all the emphasis once again.. to the front. its there to help balance.

i told you what i would do, and gave you the rep ranges. he could do a 5x5 routine, it doesnt matter. he wont lose the flab unless he controls his diet and does ANY form of resistance training

Bajenman88 · 10-11-2007, 09:40 AM

Alright, I appreciate your help. Thank you.

Bajenman88 · 10-11-2007, 09:42 AM

Ah I see where you didn't understand my question. I typo'd. I meant put the pulldowns before the dips on push day, so the triceps are hit last on that day. I didn't mean move it to a different day, sorry.

PreMier · 10-11-2007, 11:32 AM

pulldowns last. its a push day and you should end the day with a pull

Bajenman88 · 10-11-2007, 02:46 PM

Alright. I appreciate the help. Everyone else agree?

Bajenman88 · 10-11-2007, 02:47 PM

Monday - Push

Incline Barbell Bench - 4x8
Military Press - 3x10
Dips - 3x15
Close Grip Pulldowns - 2x15

(Tuesday - Cardio)

Wednesday - Legs

Front Squat - 3x8
Deadlift 3x10
Leg Curls - 3x10
Standing Calf Raises - 3x15

(Thursday - Cardio)

Friday - Pull

Shrugs - 3x8
Cable Rows - 3x12
Cable Underhand Grip Pulldowns - 3x12
Barbell Curl - 4x4

Skin n Bonez · 10-12-2007, 04:12 AM

Quote:

Originally Posted by Gazhole

More muscle = more fat loss.

Though, if his diet isnt in a caloric excess then he wont put on weight no matter what you do in the gym.

May as well keep it there seeing as he's a beginner anyways.

What do you mean by more muscle = more fat loss?

**Gazhole** · 10-12-2007, 06:30 AM

Quote:

Originally Posted by Skin n Bonez

What do you mean by more muscle = more fat loss?

The more muscle mass you have, the more your metabolism will increase at rest, thus helping to burn fat. In a nutshell.

10-10-2007, 11:11 AM	#1
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	Push/Pull/Legs Routine I wrote for a friend trying to lose some unwanted weight. Ok, I wrote this program for a buddy who is completely new to weight training. His goals are to lose some unwanted fat around the midsection, and weight in general. He doesn't want to get "big" which I don't understand, but that is his request. Anyways, here is what I came up with. Im sure it will have flaws, and any advice/help will be greatly appreciated. Monday - Push Incline Barbell Bench - 3x12 Military Press - 3x10 Flat Dumbell Bench - 3x12 Dips - 3x15 Tri Extensions - 2x15 (Tuesday - Cardio) Wednesday - Legs Squat - 3x10 Deadlift 3x10 Barbell Split Squat - 3x12 Leg Curls - 3x10 Standing Calf Raises - 3x15 (Thursday - Cardio) Friday - Pull Cable Rows - 3x12 Cable Underhand Grip Pulldowns - 3x12 Barbell T-bar Rows - 3x10 Shrugs - 3x13, 14, 15 Barbell Curl - 2x15 Thanks in advance.

10-10-2007, 11:24 AM	#2
vortrit Bulk. Cut. Repeat. Elite Member Join Date: Jun 2006 Location: Missouri, USA Posts: 2,647 Photos: 5	If I were trying to lose some weight I'd probably do cardio more than one day a week. That and adjust my diet a bit, but that's just me. My Journal!

10-10-2007, 11:40 AM	#3
Gazhole iwillmakeyousmelltheglove Moderator Join Date: Oct 2004 Location: Wales, UK Posts: 8,003 Photos: 19	Yeah, like vortrit said, if i was really gung-ho about losing fat id do HIIT a few times a week, as well as lifting a little heavier than that rep range. Or at least periodise between different configurations. Fat loss training isnt the most exciting thing in the world, so i personally would want a really interesting program. Fullbody 3x a week would probably work better than Push/Pull/Legs, though. http://sdatrainingprograms.blogspot.com - Updated 13/11/09 ***READ THIS FOR TRAINING INFO:*** http://www.ironmagazineforums.com/training/99879-articles-ironmagazineforums-members.html If you want to win the fight, say "I BELIEVE".

10-10-2007, 03:55 PM	#8
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	actually deadlift should stay on leg day. but he does have too many exercises on the list for all the days P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-10-2007, 06:33 PM	#10
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	deadlifts are a lower body hip dominant exercise. if he was training for the big 3 like on westside might be good to split them up, but not on push/legs/pull imo. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-10-2007, 01:25 PM	#4
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	Cardio twice a week. Lowering the rep range would induce more hypertrophy, no? He doesn't want that.

10-10-2007, 01:34 PM	#6
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	So you think that what I have is good to start him with? What about the exercise splits. Does what I have target all the muscle groups?

10-10-2007, 06:42 PM	#11
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	http://www.ironmagazineforums.com/tr...t-routine.html (Designing a Split Routine) this ones by cowpimp and it lists deadlift on lower days. http://www.ironmagazineforums.com/tr...ing-101-a.html (Training 101) and this one by p says similar P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-10-2007, 07:25 PM	#12
Delusional little guy with big hopes Join Date: Aug 2007 Location: Illinois Posts: 547	how many exercises should you do in one day? 3? 4? Gayspace www.taylorsnutrition.com

10-10-2007, 09:16 PM	#13
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	depends, i do 4 P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-11-2007, 08:36 AM	#14
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	So I should drop the exercises each day to 4... Ok. Monday - Push Incline Barbell Bench - 3x12 Military Press - 3x10 Dips - 3x15 Tri Extensions - 2x15 (Tuesday - Cardio) Wednesday - Legs Squat - 3x10 Deadlift 3x10 Leg Curls - 3x10 Standing Calf Raises - 3x15 (Thursday - Cardio) Friday - Pull Cable Rows - 3x12 Cable Underhand Grip Pulldowns - 3x12 Shrugs - 3x13, 14, 15 Barbell Curl - 2x15 How is that? For him looking to lose weight, what do you think of the set/rep amounts? What would you change? What would you keep the same? Also, he ordered some Herbal Burn from ironmaglabs.com. I pointed him towards that, since I've used the nitro4/maxpump/cee stack from there before. Also... in response to the "ab work" post. I've never really been a big advocate of isolation ab workouts... I believe, and it's just my opinion, that your abs get hit enough with things like deadlifts, pulldowns, bench prench, etc. My abs are ripped as hell and I do absolutely no ab workout. Then again, we are two different people. Let me know what you think.

10-11-2007, 09:10 AM	#16
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	Alright... And those changes are based on the goals I listed above? Lose the chub, but not to get big. I dont understand the second part, personally Also, he really, really wants to get rid of the fat around his pectorals, a.k.a his man titties Will what I have, exercise wise, do that? I've never had to lose weight. All my programs are for mass and strength. This is completely new to me. All help given so far is greatly appreciated.

10-11-2007, 09:14 AM	#17
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	Also, why front squats instead of squats? Why did you drop the leg curls? Did you put the shrugs on top for a reason? And why so few reps on curls? Just for my curiousity.

10-11-2007, 09:17 AM	#18
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	you cannot spot reduce fat. it just doesnt work that way. that means that diet and cardio will be 90+% of the equation when it comes to the fat loss. he isnt going to get big if he is in a caloric defecit (which he needs to be to lose weight). also contrary to popular belief its not easy to get big. it takes a lot of hard work and dedication. P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-11-2007, 09:28 AM	#20
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	True. Being in college, controlling your diet isn't as easy as it could be. I plan on helping him through this all though. We'll see what happens. So here is what I have now. Monday - Push Incline Barbell Bench - 4x8 Military Press - 3x10 Dips - 3x15 Close Grip Pulldowns - 2x15 (Tuesday - Cardio) Wednesday - Legs Front Squat - 3x8 Deadlift 3x10 Leg Curls - 3x10 Standing Calf Raises - 3x15 (Thursday - Cardio) Friday - Pull Shrugs - 3x8 Cable Rows - 3x12 Cable Underhand Grip Pulldowns - 3x12 Barbell Curl - 4x4 Possibly put pulldowns on pull day ahead of dips, so triceps are hit last?

10-11-2007, 09:34 AM	#21
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	everything we do is in front of us all day long, then we do a push day and place all the emphasis once again.. to the front. its there to help balance. i told you what i would do, and gave you the rep ranges. he could do a 5x5 routine, it doesnt matter. he wont lose the flab unless he controls his diet and does ANY form of resistance training P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-11-2007, 09:40 AM	#22
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	Alright, I appreciate your help. Thank you.

10-11-2007, 09:42 AM	#23
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	Ah I see where you didn't understand my question. I typo'd. I meant put the pulldowns before the dips on push day, so the triceps are hit last on that day. I didn't mean move it to a different day, sorry.

10-11-2007, 11:32 AM	#24
PreMier happy sumo Elite Member Join Date: Sep 2003 Posts: 21,962 Photos: 2	pulldowns last. its a push day and you should end the day with a pull P-side Inc. "the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

10-11-2007, 02:46 PM	#25
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	Alright. I appreciate the help. Everyone else agree?

10-11-2007, 02:47 PM	#26
Bajenman88 Supa-sucka Join Date: May 2006 Location: Columbia, MO Posts: 150	Monday - Push Incline Barbell Bench - 4x8 Military Press - 3x10 Dips - 3x15 Close Grip Pulldowns - 2x15 (Tuesday - Cardio) Wednesday - Legs Front Squat - 3x8 Deadlift 3x10 Leg Curls - 3x10 Standing Calf Raises - 3x15 (Thursday - Cardio) Friday - Pull Shrugs - 3x8 Cable Rows - 3x12 Cable Underhand Grip Pulldowns - 3x12 Barbell Curl - 4x4

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