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  • Posted On: 02-15-18, 2:16 pm (EST) #1

    My own version of Scott's Push, Pull, Legs

    February 15, 2018, 2:16 pm

    The routines are as follows:

    Push 1: 

    Dumbell Bench Press 5 x 8-10

    Plate Press 5 x 10

    Incline Dumbell Fly 5 x 10

    Shoulder Press 5 x 8-10

    Lateral Raise 5 x 10

    Weighted Dips (Triceps) 5 x 8-10

    Tricep Pulldown 5 x 10

    (Superset) Ab Pulldown + Hanging Leg Raises 5 x 20

     

    Pull 1:

    Pull Up 5 x 8-10

    Cable Low Row 5 x 10

    Barbell Bent Over Row 5 x 10 

    Dumbell Bicep Curl 5 x 8-10

    Preacher Curl 5 x 10

    Dumbell Shrugs 5 x 10

    Face Pulls 5 x 10

    (Superset) Russian Twists + Standing Oblique Crunch 5 x 20

     

    Legs:

    Barbell Squat 5 x 8-10

    Front Squat 5 x 8-10

    Leg Extension 5 x 10

    Stiff Leg Deadlift 5 x 8-10

    Leg Curl 5 x 10

    Leg Press 5 x 10

    Calf Raises 5 x 10

     

    Push 2:

    Incline Dumbell Bench Press 5 x 8-10

    Push Ups 5 x 20-30

    Pec Deck 5 x 10

    Arnold Press 5 x 8-10

    Dumbell Bent Over Raise 5 x 10

    Close Grip Bench Press 5 x 8-10

    Tricep Pushdown 5 x 10

    (Superset) Ab Pulldown + Hanging Leg Raises 5 x 20

     

    Pull 2:

    Deadlift 5 x 8-10

    Lat Pulldown 5 x 10

    T Bar Row 5 x 10

    Barbell Bicep Curl 5 x 8-10

    Concentration Curl 5 x 10

    Barbell Shrug 5 x 10

    Uprght Row 5 x 10

    (Superset) Russian Twists + Standing Oblique Crunch 5 x 20

     

    I plan to do a 6 day split Sunday-Friday performing Push 1, Pull 1, Legs, Push 2, Pull 2, Legs and then one of Scott's Hiit circuits on the Saturday. 

     

    For rest periods, any exercise marked with "8-10" reps will use a 60 second rest. Any exercise marked with "10" reps will use a 30 second rest. 

     

    This program is strictly for muscle gain, this is exactly why i removed Scott's strength training he used at the beginning of each routine (which i have enojyed for a good few months now). 

     

    Just looking for something new but still love the Push, Pull, Legs structure. Is this any good?

     

     

     

  • Posted On: 02-15-18, 7:36 pm (EST) #2

    My own version of Scott's Push, Pull, Legs

    February 15, 2018, 7:36 pm

    Forgot to mention!

     

    Age: 20
    Height: 5'10"
    Weight: 150lbs
    Bodyfat: 12%
    Goal: Muscle gain
    Daily cal: 3000

  • Posted On: 02-18-18, 1:08 am (EST) #3

    My own version of Scott's Push, Pull, Legs

    February 18, 2018, 1:08 am
    Posted by: Andrew0902

    The routines are as follows:

    Push 1: 

    Dumbell Bench Press 5 x 8-10

    Plate Press 5 x 10

    Incline Dumbell Fly 5 x 10

    Shoulder Press 5 x 8-10

    Lateral Raise 5 x 10

    Weighted Dips (Triceps) 5 x 8-10

    Tricep Pulldown 5 x 10

    (Superset) Ab Pulldown + Hanging Leg Raises 5 x 20

     

    Pull 1:

    Pull Up 5 x 8-10

    Cable Low Row 5 x 10

    Barbell Bent Over Row 5 x 10 

    Dumbell Bicep Curl 5 x 8-10

    Preacher Curl 5 x 10

    Dumbell Shrugs 5 x 10

    Face Pulls 5 x 10

    (Superset) Russian Twists + Standing Oblique Crunch 5 x 20

     

    Legs:

    Barbell Squat 5 x 8-10

    Front Squat 5 x 8-10

    Leg Extension 5 x 10

    Stiff Leg Deadlift 5 x 8-10

    Leg Curl 5 x 10

    Leg Press 5 x 10

    Calf Raises 5 x 10

     

    Push 2:

    Incline Dumbell Bench Press 5 x 8-10

    Push Ups 5 x 20-30

    Pec Deck 5 x 10

    Arnold Press 5 x 8-10

    Dumbell Bent Over Raise 5 x 10

    Close Grip Bench Press 5 x 8-10

    Tricep Pushdown 5 x 10

    (Superset) Ab Pulldown + Hanging Leg Raises 5 x 20

     

    Pull 2:

    Deadlift 5 x 8-10

    Lat Pulldown 5 x 10

    T Bar Row 5 x 10

    Barbell Bicep Curl 5 x 8-10

    Concentration Curl 5 x 10

    Barbell Shrug 5 x 10

    Uprght Row 5 x 10

    (Superset) Russian Twists + Standing Oblique Crunch 5 x 20

     

    I plan to do a 6 day split Sunday-Friday performing Push 1, Pull 1, Legs, Push 2, Pull 2, Legs and then one of Scott's Hiit circuits on the Saturday. 

     

    For rest periods, any exercise marked with "8-10" reps will use a 60 second rest. Any exercise marked with "10" reps will use a 30 second rest. 

     

    This program is strictly for muscle gain, this is exactly why i removed Scott's strength training he used at the beginning of each routine (which i have enojyed for a good few months now). 

     

    Just looking for something new but still love the Push, Pull, Legs structure. Is this any good?

     

     

     

    That looks really good man! Great job! The programs are designed in a way that you can work them to your own goals. You may as well give this a shot and let us know how it goes! 💪 

     

    My one suggestion would be to have two leg workouts as well though - so maybe in your second leg workout you do Romanian Deadlifts instead of stiff-leg deadlifts, and maybe some type of lunge, step-up or split squat instead of the leg extension. You could even aim to have a workout where you don't use the leg extension or leg curl machine and focus more on free weight movements for your legs like I mentioned in my recent hamstrings video!

     

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