This is my Push-Pull-Legs routine that I've been fine-tuning over the last few weeks. I definitely go back and read the muscle hypertrophy article when I go back to revise my routine. My main goal is to cut body fat, so I've thrown in some tabata and cardio routines to the end of my split days. I've also experimented with rep ranges and have a lot of success with higher reps, while gradually increasing weight. I also don't do too many pressing exercises, because I tore my AC joint in my shoulder earlier this year, and it's almost at 100%, but I don't want to do anything to set me back in the healing process. Here's my weekly routine so far:

Monday/Thursday:

Push/Pull Upper Body:

Standard Push-ups - 3 Sets (30/25/20)

Single-Arm Preacher Curls - 3 Sets (15/12/10)

Lat Push Downs - 3 Sets (15/12/10)

Face Pulls - 3 Sets (15/12/10)

Underhand Dumbell Fly - 3 Sets (15/12/10)

Zottman Curls - 3 Sets (15/12/10)

Skullcrushers - 3 Sets (15/12/10)

Shoulder Shrugs - 3 Sets (15/12/10)

Abs:

Reverse Ab Crunch - 3 Sets (20)

Plank - 3 Sets (30 sec.)

Mountain Climbers - 3 Sets (30 sec.)

Laying Down Ab Crunch - 3 Sets (20)

Cardio:

4 minute Tabata Routine

Tuesday/Friday:

Legs/Lower Back:

Squats - 4 Sets (12/8/6/4)

Deadlift (deficit/rack pulls also) - 4 Sets (12/8/4/2)

Single-Leg Curls - 4 Sets (15/12/10/8)

Leg Press - 4 Sets (15/12/10/8)

Single Leg Press - 4 Sets (15/12/10/8)

Back Extension - 4 Sets (15/12/10/8)

Barbell Calf Raises - 3 Sets ( Feet angled different each time ||, /\, \/ )

Good Mornings - 4 Sets (15/12/10/8)

Abs:

Standing Oblique Twist w/ Bar - 3 Sets (20)

Side Plank Raises - 3 Sets (20)

Woodchoppers - 3 Sets (20)

Alternating Floor Oblique Twist - 3 Sets (20)

Cardio:

15 minutes on elliptical machine on "interval" setting

Wednesday:

30 minutes on elliptical and misc. ab work. Complete off day if I'm super beat from the prior 2 days.

Here are what my daily macros look like roughly to acheive fat loss:

Let me know what you guys think and any helpful insights/critics would be much appreciated! Thanks for all the information you guys put out there SHF nation! Keep up the good work!

Hey ABRamped, I think you did well by choosing an upper/lower split. However I personally should change the exercise selection a bit.

First of all, I think your lower days are very intense for doing them twice a week, especially when you are in a calorie deficit. And if you also do abs and cardio you'll be in the gym for about 3 hours right? I think I would already be killed at the half of the workout. So maybe you can split up the exercises you want to do into two different days. For example: Do the normal legpress on tuesday and the single leg legpress on friday. And do this also for good mornings and back extensions if you feel like you need a little extra exercise for your lower back, else I would also reduce the volume on the lower back exercises.

Secondly, I think your upper day needs atleast one 'heavy' pressing movement for chest, one vertical and one horizontal pull for back. So for example add a barbell or dumbell bench press, a lat pull up/pull down and a barbell/dumbell/cable row.

Maybe you can watch my workouts here: http://muscularstrength.com/kevinkoprol/workouts to get some insperation. I'm currently on a upper lower routine myself, but mainly use the same exercises.

And regarding your macros, I noticed that you are hitting 1945 calories, have you used scott's meal plan planner? I feel like it's at bit low for someone of your weight and activity.

I see you're really going for it! That's a good thing. The things I said are just advice, the most important thing is that you keep motivated in going to the gym and hitting your macros. So it's important to do what you like to do.

If you have more questions I'll (we all) be happy to help!

Oh wait, you tore your AC joint. I didn't respond to that. I had the same injury a while ago, I didn't tore it completely but I know how it sucks. After a few months I could train like I was used too, but the pain kept coming back after training. For me it helped to train as hard as possible without feeling pain at night. So not feeling pain at all. So you might go easy on presses and vertical pulls at the beginning as you said. But I would still incorporate them into your workout, just use lighter weight.

Thanks for the response! I agree on the lower body days. I was feeling it the other day after completing this routine and will spread them out over the 2 days, doing one Tuesday and the other on Friday. I'm going to give my shoulder a few more weeks, but I do plan on incorporating incline/decline press in on my upper body days with low weight. Shoulder injuries suck! I've watched your PPL routines that you've posted and they are excellent! I have used Scott's meal planner, and have just retooled my macros for fat loss and have been trying to eat just below 2000 calories as opposed to the 2250ish that I was eating before. I've seen some good fat loss without feeling like I'm losing strength. It's been fun so far experimenting with different routines and meal plans and seeing how it's changed me! Thanks again nation!

Awesome bro! Keep us updated!