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  • Posted On: 05-07-17, 2:01 am (EDT) #1

    Push, Pull, Legs Routine at Home

    May 7, 2017, 2:01 am

    Hi, 

     

    I am interested in trying the push pull legs routine.

    As i train at home, i only have an Olympic barbell, a standard dumbbell, a bench (incline,flat, decline adjustable), Squat rack which can be adjusted to use as bench rack and a pull up bar.

    Any suggestion for machine workout replacement for the routine?

     

    The workouts i am unable to achieve at home are: 

    1) high to low cable fly

    2) Face pull

    3) Leg Press

    4) Glute ham raise

     

    Thank you in advance for the suggestions.

  • Posted On: 05-09-17, 3:08 am (EDT) #2

    Push, Pull, Legs Routine at Home

    May 9, 2017, 3:08 am
    Posted by: leonchok

    Hi, 

     

    I am interested in trying the push pull legs routine.

    As i train at home, i only have an Olympic barbell, a standard dumbbell, a bench (incline,flat, decline adjustable), Squat rack which can be adjusted to use as bench rack and a pull up bar.

    Any suggestion for machine workout replacement for the routine?

     

    The workouts i am unable to achieve at home are: 

    1) high to low cable fly

    2) Face pull

    3) Leg Press

    4) Glute ham raise

     

    Thank you in advance for the suggestions.

    Hey @leonchok!

     

    Glad to hear you are trying the program man! Here are some replacements for those exercises...

     

    1) Dumbbell fly (can be flat or incline)

    2) Rear Delt Fly (can be seated, standing while bent over, or face down on a slight incline bench)

    3) Goblet Squat

    4) Dumbbell Single-Leg Romanian Deadlift

     

    What do you think?

  • Posted On: 05-11-17, 7:17 am (EDT) #3

    Push, Pull, Legs Routine at Home

    May 11, 2017, 7:17 am
    Posted by: Scott_Herman

    Hey @leonchok!

     

    Glad to hear you are trying the program man! Here are some replacements for those exercises...

     

    1) Dumbbell fly (can be flat or incline)

    2) Rear Delt Fly (can be seated, standing while bent over, or face down on a slight incline bench)

    3) Goblet Squat

    4) Dumbbell Single-Leg Romanian Deadlift

     

    What do you think?

    Hi Scott,

     

     

    I will try your suggestions out.

     

     

    I've been lifting for close to 3 years consistently alone in an empty room at home. I do feel stronger but i do not think i've made much progession in terms of body building. Because of the limited equipments i have, i did not really follow a program as most of them involve some machine excercises.

     

    Thank you for your response, i can finally follow a program instead of doing what i want to do on my lifting days. Do hope that i am able to make some visible progress this time.

  • Posted On: 02-19-18, 12:33 pm (EST) #4

    Push, Pull, Legs Routine at Home

    February 19, 2018, 12:33 pm

    Hi all,

     

    I realize this thread is almost a year old but figured it'd be better to use the existing one rather than make a new duplicate. I'm interested in trying the Push/Pull/Legs 12 week routine for my first MS program, but I would like to do it at home where I have basically the same equipment as the OP: Squat cage, bench, barbell/plates, some hex dumbbells as well as a pair of adjustable dumbbells, landmine + narrow parallel grip, dips bars, pullup/chin-up bar, dips belt for weighted dips/pull-ups / belt squats /w landmine.

     

    The exercises already mentioned by the OP are covered, so I'll ask for a few of the other exercises:

     

    - Leg extensions (quads)

    - Seated and prone leg curls (hamstrings)

    - V-bar pushdowns and reverse pulldowns (triceps)

    - Ab pulldowns

    - Seated calf raise

     

    Any tips for substitution exercises that are still maintaining the quality for this program (or close) would be greatly appreciated.

     

    Thanks in advance.

     

  • Posted On: 02-19-18, 5:35 pm (EST) #5

    Push, Pull, Legs Routine at Home

    February 19, 2018, 5:35 pm
    Posted by: JeremyTBradshaw

    Hi all,

     

    I realize this thread is almost a year old but figured it'd be better to use the existing one rather than make a new duplicate. I'm interested in trying the Push/Pull/Legs 12 week routine for my first MS program, but I would like to do it at home where I have basically the same equipment as the OP: Squat cage, bench, barbell/plates, some hex dumbbells as well as a pair of adjustable dumbbells, landmine + narrow parallel grip, dips bars, pullup/chin-up bar, dips belt for weighted dips/pull-ups / belt squats /w landmine.

     

    The exercises already mentioned by the OP are covered, so I'll ask for a few of the other exercises:

     

    - Leg extensions (quads)

    - Seated and prone leg curls (hamstrings)

    - V-bar pushdowns and reverse pulldowns (triceps)

    - Ab pulldowns

    - Seated calf raise

     

    Any tips for substitution exercises that are still maintaining the quality for this program (or close) would be greatly appreciated.

     

    Thanks in advance.

     

    Hey @jeremytbradshaw! Here are some alternatives for your exercises...

     

    1. Goblet squats again, or front squats, or sissy squats.

    2. Hamstring curls on a ball, glute-ham raises, or you can do curls where you hold a dumbbell between your feet, hang your legs off a bench while laying face down, and work your hamstrings that way.

    3. Tate press and diamond push-ups.

    4. Crunches on a swiss ball with a weight behind your head, or crunches on a bench while holding a weight (barbell or dumbbell) overhead.

    5. Put some dumbbells (or A dumbbell) on your knees, sit on a bench, and elevate your feet on a platform (maybe stack two plates on top of each other on the ground if you have to), and you can do seated calf raises that way.

     

    Hope that helps!

  • Posted On: 02-20-18, 5:04 pm (EST) #6

    Push, Pull, Legs Routine at Home

    February 20, 2018, 5:04 pm

    Thanks! I will give these a try. I hadn't heard of Tate press, or hamstring curls on a ball - both look promising, my Google results were your demo's of these moves. Sissy squats I've heard the words before but never thought to look them up. They look difficult and knee-breaking! I'll see if I can handle them.

  • Posted On: 02-21-18, 11:11 pm (EST) #7

    Push, Pull, Legs Routine at Home

    February 21, 2018, 11:11 pm
    Posted by: JeremyTBradshaw

    Thanks! I will give these a try. I hadn't heard of Tate press, or hamstring curls on a ball - both look promising, my Google results were your demo's of these moves. Sissy squats I've heard the words before but never thought to look them up. They look difficult and knee-breaking! I'll see if I can handle them.

    I'll leave you video links for the Tate Press and the hamstring curl on a ball - I actually talked about that in my video I released last week haha. And yeah sissy squats are pretty tough, but sooooo good for the quads! I actually have a video for them too ๐Ÿ™Œ 

     

     

     

  • Posted On: 02-22-18, 9:25 am (EST) #8

    Push, Pull, Legs Routine at Home

    February 22, 2018, 9:25 am

    Thanks again! The hanging from the bar hamstring curls will be my move until I eventually get an exercise. Great stuff.

  • Posted On: 02-22-18, 11:18 pm (EST) #9

    Push, Pull, Legs Routine at Home

    February 22, 2018, 11:18 pm
    Posted by: JeremyTBradshaw

    Thanks again! The hanging from the bar hamstring curls will be my move until I eventually get an exercise. Great stuff.

    Yup that works! You are very welcome man!

  • Posted On: 02-23-18, 12:34 pm (EST) #10

    Push, Pull, Legs Routine at Home

    February 23, 2018, 12:34 pm

    Ok here's my other question about this routine, and it's in this thread since it's related to the "at home" point.

     

    I don't have a lat pulldown machine, but I do have a pullup assistance/resistance band that let's me get 8 reps currently, but I can tell I'll be able to more than 10 in no time. The question is:

     

    Would you say any of these options is better than the other?:

     

    1.) Continue doing higher reps of assisted pullups / combine with bodyweight pullups.

     

    2.) Substitute T-Bar rows instead of the lat pulldowns altogether (assisted / regular pullups in my case).

     

    3.) Continue like #1, but also ADD T-Bar rows at 8-10 reps per set.

     

    4.) Do #3, but instead of just adding T-bar rows, replace the one-arm dumbbell rows.

     

    Surely, I've made this confusing already, but here's a 5th option I thought of:

     

    5.) Do #4, but only every 2nd workout (i.e. alternate week to week between T-bar and one-arm dumbbell rows).

     

     

    I did complete my first Pull-A yesterday, it was awesome, though I realized later in the day that I somehow forgot and skipped the AMRAP deadlifts set. It's actually quite a long workout, but 3 days per week for the main workouts makes that totally reasonable and doable for me.

  • Posted On: 02-24-18, 4:59 am (EST) #11

    Push, Pull, Legs Routine at Home

    February 24, 2018, 4:59 am
    Posted by: JeremyTBradshaw

    Ok here's my other question about this routine, and it's in this thread since it's related to the "at home" point.

     

    I don't have a lat pulldown machine, but I do have a pullup assistance/resistance band that let's me get 8 reps currently, but I can tell I'll be able to more than 10 in no time. The question is:

     

    Would you say any of these options is better than the other?:

     

    1.) Continue doing higher reps of assisted pullups / combine with bodyweight pullups.

     

    2.) Substitute T-Bar rows instead of the lat pulldowns altogether (assisted / regular pullups in my case).

     

    3.) Continue like #1, but also ADD T-Bar rows at 8-10 reps per set.

     

    4.) Do #3, but instead of just adding T-bar rows, replace the one-arm dumbbell rows.

     

    Surely, I've made this confusing already, but here's a 5th option I thought of:

     

    5.) Do #4, but only every 2nd workout (i.e. alternate week to week between T-bar and one-arm dumbbell rows).

     

     

    I did complete my first Pull-A yesterday, it was awesome, though I realized later in the day that I somehow forgot and skipped the AMRAP deadlifts set. It's actually quite a long workout, but 3 days per week for the main workouts makes that totally reasonable and doable for me.

    I actually have another option for you haha.

     

    Do as many pull-ups without assistance as you can, THEN move onto assisted pull-ups and/or negatives (where you jump to the top position of a pull-up, then control the negative).

     

    Whether you add in T-Bar rows or not is up to you. You don't really need to add anything extra to the routine, but if you feel like hitting T-Bar rows instead of the one-arm dumbbell rows you could.. do you not have heavy enough dumbbells to make the DB rows effective?

     

    Also, if you are finding the workouts a bit too long, you can superset some of the exercises to save time.

  • Posted On: 02-24-18, 6:55 am (EST) #12

    Push, Pull, Legs Routine at Home

    February 24, 2018, 6:55 am

    Thanks for the extra option. I have Powerblocks going up to 70lbs currently, but I could only pull 50's for the one arm rows the first time I did Pull-A. So maybe I'll switch to T-bars if I quickly strengthen to the point that 70lbs is no good enough. Eventually I'd like to upgrade the Powerblocks to 90lbs.

     

    To confirm about the workout being too long, definitely don't want to come off as if I was being critical at all. It is a bit long, but at this point I'm happy to put in labor in my workouts and get results. And 3 days a week is easy to manage for the longer workouts. The two HIIT circuits are incredible, and short, so they even out any time committment issues in my books! So all in all I'm very happy with Push/Pull/Legs and excited to do all 12 weeks, then will likely move onto the other platinum program, and in the summer, I'm gonna try your 12 week at home program to keep myself going through until fall.

     

    Thanks for the superset tip to save time. I may give that a go if/when I'm short on time or in a hotel gym (away for work). Much appreciated on all the advice.

  • Posted On: 02-25-18, 11:44 pm (EST) #13

    Push, Pull, Legs Routine at Home

    February 25, 2018, 11:44 pm
    Posted by: JeremyTBradshaw

    Thanks for the extra option. I have Powerblocks going up to 70lbs currently, but I could only pull 50's for the one arm rows the first time I did Pull-A. So maybe I'll switch to T-bars if I quickly strengthen to the point that 70lbs is no good enough. Eventually I'd like to upgrade the Powerblocks to 90lbs.

     

    To confirm about the workout being too long, definitely don't want to come off as if I was being critical at all. It is a bit long, but at this point I'm happy to put in labor in my workouts and get results. And 3 days a week is easy to manage for the longer workouts. The two HIIT circuits are incredible, and short, so they even out any time committment issues in my books! So all in all I'm very happy with Push/Pull/Legs and excited to do all 12 weeks, then will likely move onto the other platinum program, and in the summer, I'm gonna try your 12 week at home program to keep myself going through until fall.

     

    Thanks for the superset tip to save time. I may give that a go if/when I'm short on time or in a hotel gym (away for work). Much appreciated on all the advice.

    Oh don't worry man, I didn't think you were being critical or criticizing haha, but I was just letting you know that if for some reason you get to a workout and need to cut down the time a bit (maybe because you have other things to do etc.), then supersets are a great option ๐Ÿ˜Š 

     

    I'm sure that tip with the pull-ups helps you improve to being able to do full sets of bodyweight pull-ups in no time. And with the T-Bar row situation, try sticking with the same exercise for at least 4 weeks, seeing as you're only training each body part once a week, before changing it out for something different. So continue with the dumbbell row for at least the first 4 weeks, and then if you feel like you need a change, hit some T-Bar rows for the next 4.

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