Need help refining my legs/push/pull routine.

[ironlonghorn]

I do a legs/push/pull/off then repeat routine. I have 3 different workouts for legs. My 1st leg routine is even between quad/ham/calf. Where as my second one is a lot more quad focused. My third is a lot more hamstring focused. Do you think it would be more beneficial for me to have 3 evenly distributed workouts?

My second question is im doing to rounds of each cycle of 8-12 reps (hypertrophy) then doing the next two rounds 4-6 reps (strength). Do you think it would be smarter to stick to one or the other. Also thinking about doing dumbells for my presses during hypertrophy rounds and switching to barbells during strength.

Thanks.

 

[Torobestia]

In theory, I think everything you've suggested is a fine idea (shifting emphasis of leg workouts, cycling rep schemes, dumbbell work during hypertrophy phase). Curious, but how often do you cycle through everything? Once every two weeks?

You might be able to get some good feedback on exercise selection/order as well if you wanted to share that.

 

[ironlonghorn]

hypertrophy
3-5 sets or each exercise, 8-12 reps

legs A
barbell squat
dead lift
leg extension
lying leg curl
seated calf raise
leg b
front squat
leg press
leg extensions
hyperextensions
standing calf raise
leg C
romian dead lift
hack squat
lying leg curl
alt-standing leg curl
hack calf raise

push A
incline barbell bench press
decline barbell bench press
arnold press
flys

A)straight bar pushdowns
overhead rope ext
alt each round
b)rope pushdowns
skull crushers

pull
a)overhead pulldowns
overhand bent barbell row
sing arm iso-lateral row
preacher curl
db pinwheel curl
bend side raise

B)undergrip pulldowns
t-bar row
iso-lateral row
db curl
ez bar reverse curl
face-pulls

Strength
3-5 sets or each exercise, 4-6 reps

legs A
barbell squat
dead lift
leg extension
lying leg curl
seated calf raise
leg b
front squat
leg press
leg extensions
hyperextensions
standing calf raise
leg C
romian dead lift
hack squat
lying leg curl
alt-standing leg curl
hack calf raise

push A
incline dumbbell bench press
decline dumbbell bench press
overhead barbell press
flys

A)straight bar pushdowns
overhead rope ext
alt each round
b)rope pushdowns
skull crushers

pull
a)overhead pulldowns
overhand bent barbell row
sing arm iso-lateral row
preacher curl
db pinwheel curl
bend side raise

B)undergrip pulldowns
t-bar row
iso-lateral row
db curl
ez bar reverse curl
face-pulls

I was thinking about doing two rounds of each so alternating each week between hypertrophy and strength.

 

[asooneyeonig]

TESTOSTERONE NATION | Do This Routine Instead of That Dumb One - Page 1

read through this to answer your questions on hypertrophy