New To Designing Own Routine - Need A Few Pointers

[Grizzly Adams]

I have been lifting seriously for the last 3 years or so. I started with Starting Strength, then moved onto Ripptoes Intermediate Practical Programming routine, then Madcow 5x5.

Now I want to do a new type of routine. I was thinking about Push-Pull-Legs. My focus right now is more for appearance than strength.

Here is what I came up with so far (I am unsure of sets/reps):

Push
Flat Bench
Overhead Press
Incline DB press
Dips
Skullcrushers

Pull
Chin-Ups
Bent-over Rows
Wide Pull Downs
Close grip cable rows
Face Pulls
BB Curls

Legs
Squats
Step-ups
GHR
Standing Calf ext


Thats what I was thinking about so far, I am planning on working out EOD to give me 3-4 days a week.

I am most confused with the set/rep schemes. I looked at a couple of the threads here about designing your own routine and have some ideas, but wanted more advice on that.


So, my questions are:
What do you think I should use for sets and reps for these exercises? (remember I am wanting to focus on size gains right now)
Should I change up any of these exercises or add/delete some?



Any constructive criticism is welcome,
Thanks for any advice!

 

[dsc123]

Looks pretty good to me, only thing i would change is:
Push
Flat Bench â??????â??????(2 warm ups & 1 working set)
Overhead Press â??????â??????(1 warm up & 1 working set)
Incline DB press â??????â??????(1 warm up & 1 working set)
Dips â??????â??????(1 warm up & 1 weighted set)
Skullcrushers â??????â?????? (1 working set, no need for a warm up triceps should be warmed up already)

Pull
Chin-Ups
â??????â??????Deadlifts
Bent-over Rows
Wide Pull Downs
Close grip cable rows
BB Curls

Legs
Squats
Step-ups
GHR
Standing Calf ext

As for sets and reps, have you looked into HIT? for example for the first exercise of each day do 2 light sets reps range 10-12 (warm up sets) and then 1 heavy set (working set) pushed beyond failure for 6-8 reps.

Keep rest inbetween sets to 60 seconds

 

[exphys88]

dsc gives some good recommendations. I would keep the reps in the 8-12 range, with an occasional 6rm on the compound exercises. I'd also add some leg lifts to your leg day. maybe lunges, leg press? I definitely think deads should always be incorporated too, but I'm an old school basics guy.

 

[Grizzly Adams]

So other than adding deads, do you think the rest of the exercise choices look good?

 

[exphys88]

So other than adding deads, do you think the rest of the exercise choices look good?

Yeah, I think it's a pretty good balance. Do you do any core training? Cardio?

 

[Kenny Croxdale]

As for sets and reps, have you looked into HIT? for example for the first exercise of each day do 2 light sets reps range 10-12 (warm up sets) and then 1 heavy set (working set) pushed beyond failure for 6-8 reps.

Overall

The information is good.

HIT

First, I am not a fan of the use of acronomyms. Not everyone knows what they mean.

High Intensity Training

So, let's define it. HIT is based on one set to failure.

With that said...

HIT has it place in training. However, a multi set program are more effective.

Push Beyond Failure

This stand alone phrase makes no sense. So, we're left to guess at the means.

My guess is that it may mean force reps or continuing on with assisted eccentric/negatives after no concetric contraction is possible.

Going To Failure

Training to failure also have it place in training.

However, performing it every workout end up being counter productive.

Infrequent Failure Sessions

Let's use a 4 week training cycle as an example.

Going to failure would be performed on the last week of the 4 week cycle.

Warm Up Weeks

Weeks 1, 2 and 3 of the cycle are "Warm Up Weeks".

Week 1: Easy Week. Your top set is about 70% of your max. It is your first "Warm Up Week Set". It allows recovery from your previous all out blitz.

Week 2: Heavier Week. Your tops set is about 80% of your max. It is the your second "Warm Up Week Set".

Week 3: Fairly Heavy Week. Your top set is now about 90% of your max. It is your last warm up before you top "Workout Week Set".

Week 4: All Out Week. This is the week to push it to or close to failure.

Week 5: This now becomes Week 1 again. Your drop the weight back down to 70% of your max. This allows you to recovery and cycle back up to a new max.

Kenny Croxdale

 

[Grizzly Adams]

Yeah, I think it's a pretty good balance. Do you do any core training? Cardio?

Yea I do low and moderate intensity cardio on off days, usually 20-30 mins. I really dont do a whole lot of core work right now. I know thats something that I need to start paying more attention to though.

 

[Grizzly Adams]

Thanks for all the info Kenny, appreciate it!

 

[stfuandliftbtch]

What made you decide to do a push/pull routine over a single muscle group split routine..just curious man

 

[stfuandliftbtch]

don't listen to this. you have been training for over 3 years, meaning you are considered advanced. 1 working set for the push routine will NOT cut it. At LEAST 2 working sets.

You are training 1 on 1 off, 1 set would be UNDERtraining.

 

[stfuandliftbtch]

Looks pretty good to me, only thing i would change is:
Push
Flat Bench ​​(2 warm ups & 1 working set)
Overhead Press ​​(1 warm up & 1 working set)
Incline DB press ​​(1 warm up & 1 working set)
Dips ​​(1 warm up & 1 weighted set)
Skullcrushers ​​ (1 working set, no need for a warm up triceps should be warmed up already)

Pull
Chin-Ups
​​Deadlifts
Bent-over Rows
Wide Pull Downs
Close grip cable rows
BB Curls

Legs
Squats
Step-ups
GHR
Standing Calf ext

As for sets and reps, have you looked into HIT? for example for the first exercise of each day do 2 light sets reps range 10-12 (warm up sets) and then 1 heavy set (working set) pushed beyond failure for 6-8 reps.

Keep rest inbetween sets to 60 seconds

don't listen to this. you have been training for over 3 years, meaning you are considered advanced. 1 working set for the push routine will NOT cut it. At LEAST 2 working sets.

You are training 1 on 1 off, 1 set would be UNDERtraining.

-Pretty sure Dorian Yates made this style popular, but knowone on this site is Dorian Yates and knowone is going to get huge off 1 working set.

 

[Bonesaw]

Here is what I doPush Flat Bench 5x5 or 3 sets pyramid up Overhead Press 3 sets pyramid upIncline DB press 3 sets pyramid upDips 3 sets to failureSkullcrushers 3x10 lighter wieghtPullChin-Ups failureBent-over Rows 5x5 or 3 sets pyramid up Wide Pull Downs 3 sets pyramid upClose grip cable rows 3 sets pyramid upFace Pulls I do this as a warm up BB Curls whateverLegsSquats 5x5Step-ups failure or time?GHR ?Standing Calf 4-5x10