Critique my Push/Pull/Legs routine

[bip bop boop]

Hello everyone, I was looking for a little feed back on my current workout.

Here is the basic layout

Push day
Bench 3-4x8-10
Incline press 3-4x8-10
Push press 3-4x8-10
Incline DB flyes 3-4x8-10
Lateral raises 3-4x8-10
Dips 3-4x8-10
Pushdowns 3-4x8-10
Skull crushers 3-4x8-10

Pull day
Deadlifts 3-4x8-10
Weighted pullups 3-4x8-10
Bent over rows 3-4x8-10
Facepulls 3-4x8-10
Seated cable rows 3-4x8-10
Croc rows 3-4x20
Bent over laterals 3-4x8-10
DB curls 3-4x8-10
Barbell curls 3-4x8-10

Legs Day
Squats 3-4x8-10
Leg press 3-4x8-10
Front squats 3-4x8-10
Leg curls 3-4x8-10
Leg extensions 3-4x8-10
Glute Ham Raise 3-4x8-10
Standing calf raise 3-4x8-10
Calve press 3-4x8-10

Rest day then rinse and repeat.

Question/comments/concerns always welcomed.

 

[OnionKnight]

why so much volume? what are your numbers with the bigger lifts?

 

[bip bop boop]

why so much volume? what are your numbers with the bigger lifts?

My three bigs lifts are okay my dead is definitely my strongest.

Squat 315 ATG
Dead 525 as of about two weeks ago.
Bench 275 to sternum with 1 second pause.

I realize they are not too good.

Thanks for the response.

 

[bip bop boop]

Oh yes and the volume question it is just the custom between myself and my gym buddies. I am a bit of a disadvantage not taking gear but its fun and who doesnt love spending quality time in the gym.

 

[PaulBlack]

If you are being serious, have you looked at any written routines, or what layout/program(s) did you use to get to the numbers you already hit?

 

[PumpHouse]

Is there some form of progression week to week?

 

[bip bop boop]

Is there some form of progression week to week?

Adding 5lbs or equivalent lowering reps once I am able to complete 10 reps on the exercises then work my way back up rinse and repeat.

 

[bip bop boop]

If you are being serious, have you looked at any written routines, or what layout/program(s) did you use to get to the numbers you already hit?

when strength is my goal I use a push/pull split 4x week. normally mon,tues thurs/fri focusing on compound movements with 1 or 2 assistance exercises per workout.

 

[bip bop boop]

The push days are around these lines
Bench 8x3
Squat 8x3
Over head press 8x3
Then add an assistance exercises depending on what I am lagging in.
Usually a tricep and a quad move.
Sometimes add a variation of the above lifts like floor press or front squat.

Pull
Deadlift 8x3
Bent over row 8x3
Weighted Pullups 8x3
Then assistance movements.
Usually one glute one bicep and one hamstring.

All of my lifting is raw besides a bit of magnesium carbonate.

 

[Sean1332]

Why not just get on a proven program that you know will work?

 

[bip bop boop]

Why not just get on a proven program that you know will work?

Because I am not a proven person. I dont believe that everyone should be using one of the more popular programs. Now I do however believe that you should still see if anyone can help you improve what ever you decide to do.

I have always been a fan of push/pull/legs programs they work for me and its my bread and butter routine.

 

[bip bop boop]

Sorry about that I am going for hypertrophy at the moment with 500 calories over my adjusted maintenance.

 

[Sean1332]

Fair enough

 

[OnionKnight]

hey ill admit, its a lot better of a push/pull/legs split than what we typically see

 

[bip bop boop]

hey ill admit, its a lot better of a push/pull/legs split than what we typically see

Now I am curious what do you normally see?

 

[PaulBlack]

Now I am curious what do you normally see?

Some guys focus mostly on one upper movement, say BP's and neglect other structures. Your first post layout did not look very thought out. I mean you had 5 different rowing motions in one day for multi sets of 8-10 reps after multis of deads for 8-10 reps.
Quite a few of the routines (whether P/P/L or not) I have seen deal more with a classic 5x5 set up and then going higher maybe 3x5's- 8's or so reps on assistance and cover the entire body structure 2x+ or so per week. That is why some of us most likely suggested a written routine that guys have already tried and ran.
edit: IMO, the greater key for mass building, is most likely in the calorie intake and not higher rep ranges per se. Tons of guys have gotten huge doing anywhere from 3-8 rep sets with the 5-7 compounds.
One of the jokes I heard in oly lifting seems to be, x1's for strength, x3's for mass, x5's for cardio haha sure and exaggeration, but basic 5x5's and enough food seems fine for the vast majority of lifters wanting all over mass and strength.

 

[asooneyeonig]

Here is what i would change:

Push day
Bench/incline/floor press etc: 5-10x1-5
Push press 3-5x5
Dips 3-5x10+
Incline DB flyes 3x10+
Lateral raises 3x10+
Pushdowns/Skull crushers 3x10+



Pull day
Deadlifts 5-10x1-5
Weighted pullups/Bent over rows/Seated cable rows 3x5-10
Croc rows 1-2x20+ AMRAP
Bent over laterals 3x10+
DB curls/Barbell curls 3+x10+
Facepulls 3-4x8-10



Legs Day
Squats 5+x5+
Glute Ham Raise 3+x10
Front squats/split squats 3+x10+
Standing calf raise/Calve press 3x10+

Rest day then rinse and repeat.

 

[OnionKnight]

Here is what i would change:

Push day
Bench/incline/floor press etc: 5-10x1-5
Push press 3-5x5
Dips 3-5x10+
Incline DB flyes 3x10+
Lateral raises 3x10+
Pushdowns/Skull crushers 3x10+

Pull day
Deadlifts 5-10x1-5
Weighted pullups/Bent over rows/Seated cable rows 3x5-10
Croc rows 1-2x20+ AMRAP
Bent over laterals 3x10+
DB curls/Barbell curls 3+x10+
Facepulls 3-4x8-10

Legs Day
Squats 5+x5+
Glute Ham Raise 3+x10
Front squats/split squats 3+x10+
Standing calf raise/Calve press 3x10+

Rest day then rinse and repeat.

lol i was thinking to remove the same exact movements you did, but didnt wanna write it out

op, its just cuz you have a lot of redundant movements that work the same plane as one another. it wasnt too bad, but looked like a bit of a waste of time and effort. i just didnt say anything because you said you just tack those on to hang out longer with your buds

 

[bip bop boop]

Thank you for the new program. Tried the chest for the first time today and the increased weight was fun.

Here is what i would change:

Push day
Bench/incline/floor press etc: 5-10x1-5
Push press 3-5x5
Dips 3-5x10+
Incline DB flyes 3x10+
Lateral raises 3x10+
Pushdowns/Skull crushers 3x10+



Pull day
Deadlifts 5-10x1-5
Weighted pullups/Bent over rows/Seated cable rows 3x5-10
Croc rows 1-2x20+ AMRAP
Bent over laterals 3x10+
DB curls/Barbell curls 3+x10+
Facepulls 3-4x8-10



Legs Day
Squats 5+x5+
Glute Ham Raise 3+x10
Front squats/split squats 3+x10+
Standing calf raise/Calve press 3x10+

Rest day then rinse and repeat.

 

[IronANDtest88]

Wow, I love all the questions and bashing. Im a certified trainer with a CSCS and a BS in exercise science and to be honest its not bad. Some of your exercises are out of place. Example would be not to do face pulls before rows (hit all your heavy compounds first) and you only have two shoulder exercises in your whole split. You need more volume to get dem delts to grow! Really though, not a bad routine. Eat a calorie surplus and increase the weights weekly if possible and you will grow from this!

 

[jswain34]

Dips, lateral raises, facepulls. I count at least 3. Jus' sayin

 

[IronANDtest88]

Counting face pulls as a shoulder exercise that hits your 1" by 3" rear deltoid muscle isn't what I would call a shoulder exercise, even more so because your upper back muscles take over. Secondly, dips as a shoulder exercise? Huh?!? I see lateral raises and push press...I'm not here to argue. Have fun! Lift hard!