ROUTINE PULL PUSH LEGS
ROUTINE PULL PUSH LEGS
TABLE OF CONTENTS
*PRELIMINARY CONSIDERATIONS
*THE ROUTINE IN DETAIL
*LAST NOTES
This routine is going to be the «big brother» of the Torso / Leg on this website.
To understand each other, this routine is based on training all the pulling movements in one session (that basically includes back, biceps and trapezius), another session for pushing movements (in which we would work pectoral, shoulder and triceps) and a last session that we would leave for legs (quadriceps, hamstring, gluteal and calf)
It is a routine for intermediate / advanced since, although it has a high frequency, it has a high training volume, so you have to be careful and do not get excited if you do not have enough volume tolerance to endure it.
That is why before starting this routine I recommend that you first do the Torso / Leg until it is too small for you.
PRELIMINARY CONSIDERATIONS
- This routine will consist of 3-day cycles. The rest between cycles will vary with respect to the phase of training in which we are. I will expand it later.
- The exercises are not set in stone. This means that they can be replaced without problem by another exercise with a similar pattern. For example, I don't like backgrounds and I don't include them, but I know people who adore them and tell me "hey, I'm going to put some dips like cathedrals on push day", so there's no problem in including them in exchange for a decline press, for example. Now, don't trade a decline press for an extra bicep workout. They should be similar exercises.
- This routine will have different priorities depending on the day. We are going to have 1 day of Push centered on the chest and another centered on the shoulder. We are going to have a Pull Day centered on verticals and another on horizontals. And we are going to have a leg day focused on knee dominants and another on hip dominants.
- I recommend this routine for a volume phase mainly. It is intense and you need to rest well and eat properly. So in the definition phase it can burn us a bit.
- Oh yeah, this routine is primarily geared toward aesthetics. You are warned.
With that said, let's start with the routine itself.
THE ROUTINE IN DETAIL
| DAY 1 PUSH 1 (PECTORAL) | ||
| EXERCISE | SERIES | REPETITIONS |
| INCLINED PRESS WITH BAR | 3-5 | 4-6 |
| PRESS FLAT / DECLINED WITH MANCUERNAS | 3-4 | 6-8 |
| MILITARY PRESS WITH BAR | 2-4 | 8-10 |
| PULLEY OPENINGS | 2-3 | 8-10 |
| SIDE ELEVATIONS | 3 | 12-15 |
| OVERHEAD TRICEPS EXTENSIONS WITH PULLEY | 2-3 | 6-8 |
| AB WHEEL | 3 | fifteen |
| DAY 2: PULL 1 (VERTICAL) | ||
| EXERCISE | SERIES | REPETITIONS |
| DOMINATED | 3-5 | 4-6 |
| ROWING WITH BAR | 3-4 | 8-10 |
| SHRINK WITH BAR | 4-5 | 10-12 |
| NECK-PULL | 2-3 | 6-8 |
| BICEPS CURL (I RECOMMEND PULLEY) | 3 | 8-12 |
| CURL HAMMER WITH PULLEY | 2-3 | 6-8 |
| DAY 3: LEGS 1 (KNEE DOMINANT) | ||
| EXERCISE | SERIES | REPETITIONS |
| Squat | 3-5 | 4-6 |
| BULGARIAN SQUAT | 3-4 | 8-10 |
| FEMORAL CURL | 5-7 | 6-8 |
| HIP THRUST | 4 | 5-7 |
| TWIN LIFTS | 3 | 12-15 |
| WEIGHTED PLATES | 3 | 50-60 SECONDS |
| DAY 4 PUSH 2 (SHOULDER) | ||
| EXERCISE | SERIES | REPETITIONS |
| MILITARY PRESS WITH BAR | 3-5 | 4-6 |
| MILITARY PRESS WITH MANCUERNA | 3-4 | 10-12 |
| FLAT PRESS WITH DUMMY | 2-4 | 8-10 |
| SIDE ELEVATIONS | 2-3 | 8-10 |
| INCLINED OPENINGS WITH PULLEY | 3 | 12-15 |
| OVERHEAD TRICEPS EXTENSIONS WITH PULLEY | 2-3 | 6-8 |
| AB WHEEL | 3 | fifteen |
| DAY 5: PULL 2 (HORIZONTAL) | ||
| EXERCISE | SERIES | REPETITIONS |
| ROWING WITH BAR | 3-5 | 4-6 |
| PULL TO THE CHEST | 3-4 | 8-10 |
| PULLOVERS WITH PULLEY | 2-3 | 8-12 |
| SHRINK WITH BAR | 3-4 | 12-15 |
| FACEPULLS | 2-3 | 12-15 |
| BICEPS CURL (I RECOMMEND PULLEY) | 3 | 8-12 |
| CURL HAMMER WITH PULLEY | 2-3 | 6-8 |
| DAY 6: LEGS 2 (HIP DOMINANT) | ||
| EXERCISE | SERIES | REPETITIONS |
| DEAD WEIGHT | 3-5 | 4-6 |
| FRONT SQUAT | 3-4 | 8-10 |
| FEMORAL CURL | 2-3 | 8-10 |
| HIP THRUST | 2-3 | 10-12 |
| TWIN LIFTS | 5 | 5-8 |
| WEIGHTED PLATES | 3 | 15-30 SECONDS |
LAST NOTES
- About the rest between cycles. I would do something like this: 2 weeks rested 1 day between workouts. 5 weeks of rest 1 day between cycles (train 3 days in a row). Final 2 weeks of rest every 2 cycles (that is, train 6 days in a row). 1 week of discharge.
- The unloading week will be done by removing the accessories and leaving only the multi-joint. These will be lowered by 50% the series and 50% the intensity.
- This routine can be very personalized. As I have already said, the exercises can be changed, but the progressions can also be varied. For example, in isolation exercises you can use a myo-reps method , which is tremendously useful. For the main exercise of each day, which is more oriented to low reps, an approach similar to 5/3/1 can be used for example for those who like to have things more controlled. You see that this routine can be adapted to many circumstances, so don't be afraid to try things and see how they work for you.
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