Movement Oriented Splits and Legs Almost Every Workout

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
 

jwstoick

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I was just looking to put a new split together that hit things twice a week but gave me an arm day since they are lagging. This split looks awesome
 
GreenMachineX

GreenMachineX

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My workout is similar, broken up into movement planes as well...
A: Hip dominant, vertical push/pull
B: Quad dominant, horizontal push/pull

It's great and I'm seeing better results with this then anything else I've ever done. But a major difference between ours is I don't even do the "deuche day" exercises lol.
 

PILL

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Good to hear some others are enjoying this style of programming as well. It's been a PITA to get most of my friends to consider it. They're too stuck on bro splits.
 
GreenMachineX

GreenMachineX

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Good to hear some others are enjoying this style of programming as well. It's been a PITA to get most of my friends to consider it. They're too stuck on bro splits.
Most are. Their loss, right?
 

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