PILL
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Lately I have been organizing my workouts more into movements than body parts, and hitting legs almost every workout. Anyone else doing anything like this?
Typically it looks like this.
Lower Body Push/Upper Body Pull
Lower Body Pull/Upper Body Push
"Douche/Beach Day"-Arms, Abs, and anything else I want to hit.
Anyone else do this? Hitting legs 2-3 times a week has me feeling great, and keeps things fun. I've put the program together from my own experience, Layne Norton's PHAT, and Jim Wendler's 5/3/1.
If anyone is interested here is what I'm running. Typically takes me 1.5-2 weeks to run the full 6 workouts, but I've found pacing the workouts by feel has kept my shoulders feeling good and overuse injuries at bay. Also, Strength exercises (8 reps or under) are ran with 2-4 min rest periods, and hypertrophy exercises (over 8 reps) are ran with 1-2 min rests
PUSH/PULL A
PISTOL SQUAT (SS1) 4X6-8
WEIGHTED PULL UPS (SS1) 3X6-10
BACK SQUAT 3X20
BENT OVER ROWS 4X10-12
RACK CHINS 2X10
SEATED CABLE ROWS 2X10-15
FACE PULLS 2X10-15
PULL/PUSH A EXERCISE SETS X REPS
DEADLIFT 5/3/1
BARBELL BENCH 5/3/1
GOOD MORNINGS 4X6-8
INCLINE DUMMBBELL BENCH 3X10-12
PEC DEC FLYS 3X10-15
DUMMBBELL SHOULDER PRESS 4X8
DUMMBBELL CUBAN PRESSES 3X6
ARMS/CORE/BS EXERCISE SETS X REPS
STANDING EZ BAR CURL 3X6-8
CLOSE GRIP BENCH 3X6-8
INCLINE DUMMBBELL CURLS 3X12
OVERHEAD EXTENSIONS 3X12
HANGING LEG/KNEE RAISES 3X10
AB ROLLER, ALT SIDES 3X9
PUSH/PULL B EXERCISE SETS X REPS
BACK SQUAT 5/3/1
PENDLAY ROWS 4X6
FRONT SQUAT (HIP WIDTH STANCE) 3X6-8
PULL UPS 3X15
KROC ROWS 2X12-15
CLOSE OR REVERSE GRIP PULL D 3X10-15
FACE PULLS 2X10-15
PULL/PUSH B EXERCISE SETS X REPS
POWER CLEAN 5X1-3
DUMMBBELL BENCH PRESS 4X6
KB SWING 3X10-15
DIPS 2X10-12
CABLE FLYS 3X10-15
BARBELL OVERHEAD PRESS 3X6-10
ARNOLD PRESS 3X8
PUSHUPS 3XFAILURE
ARMS/CORE/BS
PREACHER CURLS 3X10-12
SKULL CRUSHERS 3X10-12
CABLE ROPE CURLS (SS1) 3X10-20
CABLE ROPE PRESSDOWNS (SS2) 3X10-20
HANGING LEG/KNEE RAISES 3X10
AB ROLLER, ALT SIDES 3X9
Typically it looks like this.
Lower Body Push/Upper Body Pull
Lower Body Pull/Upper Body Push
"Douche/Beach Day"-Arms, Abs, and anything else I want to hit.
Anyone else do this? Hitting legs 2-3 times a week has me feeling great, and keeps things fun. I've put the program together from my own experience, Layne Norton's PHAT, and Jim Wendler's 5/3/1.
If anyone is interested here is what I'm running. Typically takes me 1.5-2 weeks to run the full 6 workouts, but I've found pacing the workouts by feel has kept my shoulders feeling good and overuse injuries at bay. Also, Strength exercises (8 reps or under) are ran with 2-4 min rest periods, and hypertrophy exercises (over 8 reps) are ran with 1-2 min rests
PUSH/PULL A
PISTOL SQUAT (SS1) 4X6-8
WEIGHTED PULL UPS (SS1) 3X6-10
BACK SQUAT 3X20
BENT OVER ROWS 4X10-12
RACK CHINS 2X10
SEATED CABLE ROWS 2X10-15
FACE PULLS 2X10-15
PULL/PUSH A EXERCISE SETS X REPS
DEADLIFT 5/3/1
BARBELL BENCH 5/3/1
GOOD MORNINGS 4X6-8
INCLINE DUMMBBELL BENCH 3X10-12
PEC DEC FLYS 3X10-15
DUMMBBELL SHOULDER PRESS 4X8
DUMMBBELL CUBAN PRESSES 3X6
ARMS/CORE/BS EXERCISE SETS X REPS
STANDING EZ BAR CURL 3X6-8
CLOSE GRIP BENCH 3X6-8
INCLINE DUMMBBELL CURLS 3X12
OVERHEAD EXTENSIONS 3X12
HANGING LEG/KNEE RAISES 3X10
AB ROLLER, ALT SIDES 3X9
PUSH/PULL B EXERCISE SETS X REPS
BACK SQUAT 5/3/1
PENDLAY ROWS 4X6
FRONT SQUAT (HIP WIDTH STANCE) 3X6-8
PULL UPS 3X15
KROC ROWS 2X12-15
CLOSE OR REVERSE GRIP PULL D 3X10-15
FACE PULLS 2X10-15
PULL/PUSH B EXERCISE SETS X REPS
POWER CLEAN 5X1-3
DUMMBBELL BENCH PRESS 4X6
KB SWING 3X10-15
DIPS 2X10-12
CABLE FLYS 3X10-15
BARBELL OVERHEAD PRESS 3X6-10
ARNOLD PRESS 3X8
PUSHUPS 3XFAILURE
ARMS/CORE/BS
PREACHER CURLS 3X10-12
SKULL CRUSHERS 3X10-12
CABLE ROPE CURLS (SS1) 3X10-20
CABLE ROPE PRESSDOWNS (SS2) 3X10-20
HANGING LEG/KNEE RAISES 3X10
AB ROLLER, ALT SIDES 3X9