Modified Push Pull Legs

Bigger Stronger Leaner
1

I’ve been doing what I guess would be considered a modified type of push pull legs, 6 days a week. I like to mix in farmers walks as well.

I prefer to do more days , than try to cram everything into fewer days.

Mon- Reverse Sled Drags - Legs
Tues- Deadlifts and Farmers Walks, plus add 3 sets bicep

Wed- Push*
Larsen Press
Overhead Press
2 separate Tricep iso movements

Thurs- Pull*
BB rows
DB rows
T-bar rows
2 separate bicep iso movements

Fri- OFF

Sat - Push and Legs
Close Grip Bench
Overhead Press
2 separate tricep iso movements
Squat

Sun- Pull*
BB rows
DB rows
T-bar rows
2 separate bicep iso movements

Overall, this puts me to about 16-24 sets per muscle group per week.

I’m an intermediate lifter, so not new to it. and I guess I would be considered moderately strong. 6" 5 / 226lb

Deadlift- 450 1 rep
Farmers walk - 450 for 30 feet
Close Grip bench - 5x5 235lb currently

I guess conventional deadlifts I do count for some back and legs both, right?

And farmers walks work a bit of everything, so not sure what sets those count towards?

Overall this seems to be doing well for me, and i do gradually get stronger still.

I would like to see more hypertrophy, but I’m trying to go for size and strength. Does this seem like plenty of volume?

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Seems like more than I could handle
My cns would be absolutely fried. I think you are close to my strength level, though.

My official maxes are
Deadlift 455 ( 4-6 months ago, i will pull 495 at end of april as opening),

Squat 340x2 (weak as fuck, i know)

Bench 275 (trying to get to that magicL 300 by meet

Press 165x2 (I really want to get this to 225 by next year)

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Your exercise selection really lacks variety. You have no vertical pulls, for example. No fly type movements for chest, no lateral raises, no leg curls, no quad isolation. You won’t find too many elite physiques that don’t incorporate those movements.

This should really help you with putting a program together that helps ensure that all of your bases are covered.

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Thanks. I probably should have mentioned I don’t have any machines.
So I only lift with barbells, dumbbells, power rack.

I was doing chin ups and weighted chin ups until recently, as I’ve got a bit of golfers elbow I’m trying to heal up.

I could add in flys, and lateral raises with dumbbells, but I might need to do away with something else I’m already doing.

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Not necessarily. If you’re in the range of 3-4 sets per exercise, you should be fine. You don’t need any machines to do any of the movements I mentioned. Vertical Pull-Pull ups (you can vary the grips), lateral Raise-dumbbells, flys-dumbbells, Hamstring curl-Dumbbell leg Curl, quad isolation-somersault squat.

Just use the above article as template to help you intelligently organize it

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Thanks. I want to get back to doing chin ups and weighted chin ups again as soon as I can, just trying to let this golfers elbow heal some, and those aggravate it the most.

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You may also try rack chins aka DC Chins. That’s one of my favorite variations and they’re a bit easier(and a bit easier to load)

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Could I add dumbbell flys in on push day, by supersetting with OHP, like do a set of OHP and then straight into set of flys? Would that be a ok approach?

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I think that sounds fine. You could also superset it with Larsen Press. There’s room for flexibility.

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Climbers deal with climbers elbow a lot (yes, we renamed it so we could feel important). Some people absolutely swear by doing finger extension work to help clear it up. It did nothing for me, but its easy enough to do that it might be worth a try.

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