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    Push Pull Legs Science Based

    Uploaded by

    Rohan Pangotraa
    The document outlines a push/pull/legs training split and provides sample workout routines for each day. It includes exercises for legs, push, and pull workouts with rep and set recommendations. It also provides tips for exercises and recommends using pyramid sets for warming up compound lifts, starting with lighter weight and higher reps and progressing to heavier weight and lower reps.

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    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd

    Push Pull Legs Science Based

    Uploaded by

    Rohan Pangotraa
    739 views6 pages
    The document outlines a push/pull/legs training split and provides sample workout routines for each day. It includes exercises for legs, push, and pull workouts with rep and set recommendations. It also provides tips for exercises and recommends using pyramid sets for warming up compound lifts, starting with lighter weight and higher reps and progressing to heavier weight and lower reps.

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    The document outlines a push/pull/legs training split and provides sample workout routines for each day. It includes exercises for legs, push, and pull workouts with rep and set recommendations. It also provides tips for exercises and recommends using pyramid sets for warming up compound lifts, starting with lighter weight and higher reps and progressing to heavier weight and lower reps.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    739 views6 pages

    Push Pull Legs Science Based

    Uploaded by

    Rohan Pangotraa
    The document outlines a push/pull/legs training split and provides sample workout routines for each day. It includes exercises for legs, push, and pull workouts with rep and set recommendations. It also provides tips for exercises and recommends using pyramid sets for warming up compound lifts, starting with lighter weight and higher reps and progressing to heavier weight and lower reps.

    Copyright:

    © All Rights Reserved
    Download as PDF, TXT or read online from Scribd
    Download as pdf or txt
    of 6

    PUSH/PULL/LEGS SCIENCE

    BASED
    PUSH,PULL AND LEGS is a very simple, yet effective
    training split for anyone, ranging from those picking up
    their first barbell to hardened gym veterans. PUSH
    workouts include chest, shoulders and triceps. PULL
    workouts take care of back and biceps. While LEGS
    workouts cover quads, hamstrings and calves.

    The reason it works so well is that it places more


    emphasis on multi-joint compound exercises than on
    isolation-based exercises. Generally people don’t prefer
    isolation exercises in push pull leg workouts as it is a
    multi joint and multiple parts training workout but here I
    consider that doing some isolation exercises is more or
    less important as the isolation exercise emphasize is a
    single part very efficiently and hence I had included some
    or more of the isolation Exercises.
    Legs 1:
    • Squat: 3 Sets X 4 Reps. (80% 1RM)
    • Romanian Deadlift: 3 Sets X 10 Reps.
    • Single Leg Press: 3 Sets X 15 Reps.
    • Eccentric Leg Extensions: 3 Sets X 10-12 Reps.
    • Seated Leg Curls: 3 Sets X 10-12 Reps.
    • Standing Calf Raise: 3 Sets X 10-12 Reps.

    Push 1:
    • Bench Press: 3 Sets X 8 (72.5% 1 RM)
    • Machine Shoulder Press: 3 Sets X 12 Reps.
    • Dips/Deficit Push-up: 3 Sets X 12-15 Reps.
    • Eccentric Skull crushers: 3 Sets X 8-10 Reps.
    • Egyptian Lateral Raise: 3 Sets X 12+MYO
    • Cable Tricep Kickback: 3 Sets X 20-30 Reps.
    • Reverse Forearm Curls : 3 Sets X 20-30 Reps.

    Pull 1:
    • Weighted Pull-Up: 3 Sets X 6 Reps.
    • Seated Cable Row: 3 Sets X 10-12 Reps.
    • Cable Pullover: 3 Sets X 15-20 Reps.
    • Hammer Cheat Curl: 3 Sets X 8-10 Reps.
    • Incline Dumbbell Curl: 2 Sets X 12-15 Reps.
    • Barbell Shrugs ( Front + Back ) 3 Sets of 15 Reps.
    Legs 2:
    • Deadlift: 3 Sets X 3 Reps. (80-85% 1RM)
    • Goblet Squats: 3 Sets X 10-12 Reps.
    • Single-Leg Hip Thrust: 2 Sets X 15 Reps.
    • Prisoner Back Extensions: 2 Sets X 10-12 Reps.
    • Single-Leg Calf Raise: 3 Sets X 8-10 Reps.
    • Weighted L-Sit Hold: 3 Sets.

    Push 2:
    • Overhead Press: 4 Sets X 4 Reps. (80%)
    • Close-Grip Bench Press: 3 Sets X 10
    • Cable Crossover: 3 Sets X 10-12 + Drop
    • Overhead Tricep Ext: 3 Sets X 10-12 Reps.
    • Lateral Raise 21’s: 3 Sets X 7/7/7
    • Neck Flexions/Extensions: 3 Sets X 10-12 Reps.

    Pull 2 :
    • Omni-Grip Lat Pulldown: 3 Sets X 10-12 Reps.
    • Chest-Supported Row: 3 Sets X 10-12 Reps.
    • Rope Facepull: 3 Sets X 15-20 Reps.
    • Incline Dumbbell Shrug: 3 Sets X 15-20 Reps.
    • Reverse Pec Deck: 2 Sets X 15+ 10-15 Reps.
    • Pronated/Supinated Curl: 3 Sets X 10/10 Reps.
    These are the Tips which will help you to improve the
    quality of the Reps and will give you more activation.

    • Tempo had to record for higher reps to maintain form.


    • Rotate the Dumbbell in inclined bench bicep curls.
    • Cable Crossover is low to high and the Placement of the Joint
    should be nearly parallel to the hips, at the end of the motion
    should be like Mid Cable Flys. Do a 50% Drop of weight on the last
    set and then achieve failure.
    • Lateral Raise 21’s and 7/7/7 is the technique where the First 7
    Reps are full Reps and the next 7 are the Upper Half and the Last 7
    are the Lower half Reps.
    • Omni-Grip Lat Pulldown Use the Wide Grip for the First Set then
    Standard fir the Second and then Reverse Close Grip for the Third
    Set.
    HERE ARE SOME PYRAMID SETS AND SOME
    INFORMATION TO PROCEED FOR THE WEEKS

    BENCH PRESS
    WEEK 1:3x8@72.5% 1RM
    WEEK 2: 4x8@72.5% 1RM
    WEEK 3: 5x8@72.5% 1RM
    WEEK 4: 3x8 @75.0% 1RM

    SAMPLE PYRAMID SQUATS


    For any Compound Excercises the PYRAMID can be like :
    On a %1RM basis, warm up pyramids can be structured
    like this:
    • 10% lbs x 10 reps : 20 KG SQUATS
    • 40% lbs x 5 reps : 40 KG SQUATS
    • 50% lbs x 4 reps : 50 KG SQUATS
    • 60% lbs x 3 reps : 60 KG SQUATS
    • 70-75% lbs x 2 reps : 65 KG SQUATS
    SAMPLE PYRAMID BENCH-PRESS
    • 10% lbs x 10 reps : 20 KG BENCH
    • 40% lbs x 5 reps : 25 KG BENCH
    • 50% lbs x 4 reps : 30 KG BENCH
    • 60% lbs x 3 reps : 35 KG BENCH
    • 70-75% lbs x 2 reps : 40 KG BENCH

    SAMPLE PYRAMID DEADLIFT

    • 10% lbs x 10 reps : 20 KG DEADLIFT


    • 40% lbs x 5 reps : 40 KG DEADLIFT
    • 50% lbs x 4 reps : 50 KG DEADLIFT
    • 60% lbs x 3 reps : 60 KG DEADLIFT
    • 70-75% lbs x 2 reps : 65 KG DEADLIFT

    Begin working sets.

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