need help with my push/pull/leg routine

**massappeal** · 11-27-2007, 06:02 PM

okay i have been working out for like 2 years now on/off.this is my first time doing a push/pull/leg routine.my goal is to gain mass slowly to minimize fat gains as little as possible.assuming that my diet is fine, tell me if this routine is any good.
_________________________________________

Monday: PUSH (chest,shoulders,triceps)

Incline DB Bench Press: 3 sets 8-6 reps
Flat BB Bench Press: 3 sets 8-6 reps
Military Press: 3 sets 8-6 reps
Side Laterals: 3 sets 10-8 reps
Close Grip Bench Press: 3 sets 8-6 reps

Wednesday: PULL (back,traps,biceps)

Barbell Bent-Over Row: 3 sets 8-6 reps
Deadlift: 3 sets 8-6 reps
One-Arm DB Row (on a bench): 3 sets 8-6 reps
Barbell Shrugs: 2 sets 8-7 reps
Dumbbell Shrugs: 1 set 8 reps
Barbell Curl: 3 sets 8-6 reps

Friday: LEGS (quads,hams,calves)

Squats: 3 sets 8-6 reps
Leg Extensions: 3 sets 8-6 reps
Barbell Lunges: 3 sets 8-6 reps
Stiff Leg Deadlifts: 3 sets 8-6 reps
Standing BB/DB Calf Raises: 3 sets 20-18 reps
_________________________________________

so what do you guys think?are the sets for each body part enough to gain size?coming from a 4 day program which i do each body part on its own day(didnt train legs back then.starting to train legs now),i keep thinking that the sets in a push/pull/leg program are not enough to gain muscle.someone please convince me that this is wrong.and is 15 sets per workout session also a little too much or is it just fine?i used to do twelve sets for each workout session on my old program.the reason why im switching to a 3 day program is because that i was always tired to workout(probably overtraining) on a 4 day program and motivation was starting to fade away.

oh ye and im also wondering if a push/pull/leg routine like this one is any good when cutting?my friend is on his cutting phase right now and is wondering if this routine would work.i am also planning to do a push/pull/leg routine on my cut(with different exercises of course) if i see good results with this.

**33sun33** · 11-27-2007, 06:40 PM

Just my two cents - maybe more knowledgeable folks will chime in later:

If you have been working out on and off, and your goal is mass, I would probably up the reps a bit if I were you to 8-12 instead of 6-8. Of course you may want to mix things up periodically (e.g., go through a power phase of 4-6 reps; maybe have a shock week here and there if you are plateauing).

In regards to your Pull day, you have a lot of rowing (horizontal pulling), but no vertical pulling like Chin ups, Pull Ups or even lat pull downs. I would add some chin ups at least. I personally would also get rid of the shrugs, but thats just me.

And for Leg day, I would eliminate the leg extensions. Your quads will be getting more than enough work from the squats and lunges.

I certainly think you could do a Push/Pull/Legs on a cut.

**AKIRA** · 11-27-2007, 07:44 PM

Dont be afraid to change up the set schemes too. You shouldnt always use 3 sets. Plus, its boring.

Leg extensions can stay in there, but put them at the end.

Id deadlift on my leg days. However, you just have "Deadlift" on pull days. What kind? Conventional? Then you better put THEM on leg day.

Naturally, Id put almost any deadlift on leg day, but stiffs and romanian are kinda more for back. Shit, I cant even convince myself.

**massappeal** · 11-28-2007, 07:20 PM

Originally Posted by AKIRA

Dont be afraid to change up the set schemes too. You shouldnt always use 3 sets. Plus, its boring.

Leg extensions can stay in there, but put them at the end.

Id deadlift on my leg days. However, you just have "Deadlift" on pull days. What kind? Conventional? Then you better put THEM on leg day.

Naturally, Id put almost any deadlift on leg day, but stiffs and romanian are kinda more for back. Shit, I cant even convince myself.

hmmm alotta ppl told me that 3 sets are not enough for muscle growth.how bout if i change it to 4 sets for every exercise?so its 20 sets per workout session, is that ok?

OR

5 sets for every compound exercises and 4 sets for the rest?which is most likely 23 sets per workout session

**AKIRA** · 11-28-2007, 11:34 PM

Originally Posted by massappeal

hmmm alotta ppl told me that 3 sets are not enough for muscle growth.how bout if i change it to 4 sets for every exercise?so its 20 sets per workout session, is that ok?

OR

5 sets for every compound exercises and 4 sets for the rest?which is most likely 23 sets per workout session

A lot of people are stupid. Seriously, when it come to asking for advice, ANY advice, everyone and anyone is an expert.

3 sets can be enough, but not for everything.

20 sets isnt that bad, depending on the reps you use. If they are over 8, then increase the intensity, lower the reps, and slightly increase the sets.

Youve read the stickies, no?

**vortrit** · 11-30-2007, 08:23 PM

Originally Posted by AKIRA

Dont be afraid to change up the set schemes too. You shouldnt always use 3 sets. Plus, its boring.

Leg extensions can stay in there, but put them at the end.

Id deadlift on my leg days. However, you just have "Deadlift" on pull days. What kind? Conventional? Then you better put THEM on leg day.

Naturally, Id put almost any deadlift on leg day, but stiffs and romanian are kinda more for back. Shit, I cant even convince myself.

I always put deads on leg day. When I do them, that is.

Thread: need help with my push/pull/leg routine

Thread Tools

Display

need help with my push/pull/leg routine

Similar Threads

My Push/Pull routine

Need help with a push pull leg routine please!!!

My Push / Leg / Pull routine (suggestions?)

Push pull routine

New Routine Push/Pull

Posting Permissions