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Forum » Anyone do Push/Pull (no legs) ?
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Thread: Anyone do Push/Pull (no legs) ?

post 1633816463 03-15-2021, 11:58 AM
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Anyone do Push/Pull (no legs) ?

not srs.

Push with quads and calves
Pull with hamstrings and glutes

Workout from home so most likely superset with upper exercises

Thoughts?

Push
Pull
Rest
Push
Pull
Rest
Rest
post 1633817443 03-15-2021, 12:11 PM
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I haven’t tried that version, but it seems like it would be a pretty long workout. Anything over 1hr 15, and I want to get out.

If you can manage the duration, then I don’t see why it wouldn’t work.

From my years of lifting, consistency is really the thing that matters the most.
post 1633818103 03-15-2021, 12:20 PM
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Nonsense916
post 1633818313 03-15-2021, 12:23 PM
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Leg press and some leg extensions or single-leg chit on push day

RDLs and leg curls on pull day

call me a pussy all you want but I don't care so much about legs to do a dedicated workout for them
post 1633819113 03-15-2021, 12:33 PM
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I do Push/Pull/Legs/P/P/L/R
post 1633820033 03-15-2021, 12:43 PM
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Originally Posted By MuscleXtreme⏩
I haven’t tried that version, but it seems like it would be a pretty long workout. Anything over 1hr 15, and I want to get out.

If you can manage the duration, then I don’t see why it wouldn’t work.

From my years of lifting, consistency is really the thing that matters the most.
I agree, over an hour even is too long for me. All my workouts right now are done within an hour, including an ab circuit.

I only go heavy-ish (6-8) on my first exercise of each work out, so I should be able to superset everything and make it under that timeframe. I'm probably going to try it.
Originally Posted By proudmanlet⏩
Nonsense916
Yikes!
Originally Posted By Ibl1s⏩
Leg press and some leg extensions or single-leg chit on push day

RDLs and leg curls on pull day

call me a pussy all you want but I don't care so much about legs to do a dedicated workout for them
This is where I'm at. Gyms are closed so I only do goblet squats, barbell lunges/split squat, step ups/leg extensions for quads and RDL + leg curls for hamstrings.
Originally Posted By IronFeta⏩
I do Push/Pull/Legs/P/P/L/R
I did that too for most of the year, but with things opening back up I'll be back to my main activities and will have to cut down the leg workout volume. I might even have to cut down the upper volume and switch back to either U/L or full body 3x a week.
post 1633820103 03-15-2021, 12:44 PM
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I do push/pull/legs and then push again. The reason why is because I like to split shoulders/triceps/chest into 2 days instead.
post 1633820613 03-15-2021, 12:52 PM
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I do push/(pull+legs).

Reaching that point where pant and short sizing is ****ing me up. So trying to maintain/slightly atrophy.
post 1633820853 03-15-2021, 12:55 PM
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I just do full body 4x a week
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post 1633821963 03-15-2021, 01:10 PM
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Originally Posted By DynamicDot⏩
I do push/pull/legs and then push again. The reason why is because I like to split shoulders/triceps/chest into 2 days instead.
I see, that's an unusual split, but I can see the appeal.
Originally Posted By Pumpinmirin⏩
I do push/(pull+legs).

Reaching that point where pant and short sizing is ****ing me up. So trying to maintain/slightly atrophy.
Nice, doesn't your pull workout get too long?
Originally Posted By sooby⏩
I just do full body 4x a week
What kind of volume you do per workout?
post 1633822113 03-15-2021, 01:12 PM
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I prefer upper/lower. I just never enjoyed the PPL work outs.
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*raiders crew*
post 1633822263 03-15-2021, 01:15 PM
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Originally Posted By ramimotemem⏩
Nice, doesn't your pull workout get too long?
I thought the same for the longest time. I'm now firmly in the minimum effective dose, diminishing returns crew. I'm just trying to be goddamn sexy and athletic rather than full on BB. Workout with a partner so rest times are short... How ever long they take to finish the set.

ABA BAB ABA set up.

Rep range is 4-12 depending on exercise. 3 - 4 sets per. In and out in about 45-60 mins.

Incline DB Bench reverse pyramid
OHP reverse pyramid
Triceps
Side Delts
Core

Pull ups reverse pyramid.
Bulgarian Split Squats
Deadlift variation
Rear Delts
Biceps.

If I feel like something is lagging behind I introduce an additional exercise for that body part for a couple of months.

Run the couch to 5k program on off days.
post 1633822693 03-15-2021, 01:22 PM
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Originally Posted By ramimotemem⏩
I see, that's an unusual split, but I can see the appeal.
?
I usually workout 3-4 times a week, so that's why. If I could, I would workout 5-6 times a week and then do push/pull/legs twice in the week with rest in the middle.

The reason is because I want one push day to be triceps/shoulders the other can be chest or chest/triceps and shoulders, etc. I don't like working out shoulders and chest on the same day personally. It's hard to do shoulder press and bench press on the same day lol.
post 1633823173 03-15-2021, 01:29 PM
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Originally Posted By ramimotemem⏩
I see, that's an unusual split, but I can see the appeal.



Nice, doesn't your pull workout get too long?



What kind of volume you do per workout?
Would usually be a 60 min workout, gyms here have a time limit

Each of days pretty much looks like this

- either Squat/Bench/Dead/OHP for 3 sets
- two variants of the above exercises for 2 sets each
- Myo-reps for one major muscle group (Chest/Quad/Hams/Shoulders for 35-45 reps)
- Upper Back/Lat movement (usually 50-70 reps, time myself for 6 minutes)
- Either biceps/triceps for 2 sets to failure

If I had the opportunity I would increase the sets of each of the exercises by 1 and the number of reps for back, but this has been pretty good for when I was at the gym.
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post 1633830013 03-15-2021, 03:02 PM
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Originally Posted By janglingjack⏩
I prefer upper/lower. I just never enjoyed the PPL work outs.
I did too, lockdowns gave me more time to focus on lifting though and I actually started enjoying the high volume upper body workouts.
Originally Posted By Pumpinmirin⏩
I thought the same for the longest time. I'm now firmly in the minimum effective dose, diminishing returns crew. I'm just trying to be goddamn sexy and athletic rather than full on BB. Workout with a partner so rest times are short... How ever long they take to finish the set.

ABA BAB ABA set up.

Rep range is 4-12 depending on exercise. 3 - 4 sets per. In and out in about 45-60 mins.

Incline DB Bench reverse pyramid
OHP reverse pyramid
Triceps
Side Delts
Core

Pull ups reverse pyramid.
Bulgarian Split Squats
Deadlift variation
Rear Delts
Biceps.

If I feel like something is lagging behind I introduce an additional exercise for that body part for a couple of months.

Run the couch to 5k program on off days.
I didn't consider running them in the same fashion as fullbody workouts. Interesting, I run similar workouts.

Push is
Weighted push ups (A) / Handstand pushups (B)
weighted inc pushups (A) / Weighted pushups (B)Was thinking of supersetting legs here and with dips, calves with the isolation
Ring dips
SS: Lateral raises & Overhead tri extension
ab work

Pull:
Weighted pull ups alternating grips between A and BWas thiking of adding RDL after pull ups and supersetting the rest of hams/glutes with the other exercises
Weighted inverted rows
Light barbell rows
SS: Rear delt raises and face pulls
Bicep curl
ab work
Originally Posted By DynamicDot⏩
I usually workout 3-4 times a week, so that's why. If I could, I would workout 5-6 times a week and then do push/pull/legs twice in the week with rest in the middle.

The reason is because I want one push day to be triceps/shoulders the other can be chest or chest/triceps and shoulders, etc. I don't like working out shoulders and chest on the same day personally. It's hard to do shoulder press and bench press on the same day lol.
Ahhh that makes sense. Yeah I agree with OHP and bench, that's why I alternate my main lift on push workouts. Aren't you doing more pushing than pulling though? Wouldn't it be better to do U/L ?
Originally Posted By sooby⏩
Would usually be a 60 min workout, gyms here have a time limit

Each of days pretty much looks like this

- either Squat/Bench/Dead/OHP for 3 sets
- two variants of the above exercises for 2 sets each
- Myo-reps for one major muscle group (Chest/Quad/Hams/Shoulders for 35-45 reps)
- Upper Back/Lat movement (usually 50-70 reps, time myself for 6 minutes)
- Either biceps/triceps for 2 sets to failure

If I had the opportunity I would increase the sets of each of the exercises by 1 and the number of reps for back, but this has been pretty good for when I was at the gym.
Nice! That sounds like advanced lifting already, I had no idea what myo-reps were until I googled it just now. Thanks!



Will rep everyone later
post 1633830443 03-15-2021, 03:07 PM
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My Push/Pull/Legs workout already creep over 60 mins by themselves so I couldn't imagine adding legs to P/PL
post 1633832083 03-15-2021, 03:30 PM
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Switching from upper body to lower body feels weird to me.

If I get my shoulders-elbows-wrists all warmed up I concentrate on the upper body... switching to legs and having to warm up the knees is a total bummer
post 1633832293 03-15-2021, 03:34 PM
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Originally Posted By ramimotemem⏩
Ahhh that makes sense. Yeah I agree with OHP and bench, that's why I alternate my main lift on push workouts. Aren't you doing more pushing than pulling though? Wouldn't it be better to do U/L ?
I suppose when I do push day I focus more on muscles like chest, shoulders, triceps rather than just doing any push exercises.

I have alternated and haven't been doing PPL recently. Been mixing it up. This weekend, I did arms, leg and back, and then shoulders/chest lol. But my shoulder exercises I felt were weak since I skipped on OHP although did the other shoulder exercises.

Some exercises for each body part is like a straight up requirement for me. Like it doesn't feel right when I do chest without benching (incline or flat), shoulders without overhead press, legs without squat/leg press, etc. Feels like I am missing the main course.
Originally Posted By frutistafreeze⏩
My Push/Pull/Legs workout already creep over 60 mins by themselves so I couldn't imagine adding legs to P/PL
If I am having a limited workout week, I put legs in pull day by doing deadlifts. I feel like deadlifts can be either back or legs, so it would be good to put it there.
post 1633838373 03-15-2021, 05:22 PM
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I sometimes do Pull and Legs on the same day so I only work out 4 times a week if I'm short on time.
post 1633838593 03-15-2021, 05:25 PM
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Just did that for a few weeks. I did 5 sets for each bodypart per session. Trying upper/lower&arms now. Don’t really like lifting more than 4 days per week
post 1633871713 03-16-2021, 05:18 AM
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Have been doing thisantagonistic supersetsfor over 40 years.

Currently my routine is something like this.

(x2/week)
Bench Press

110 lbs (50kg) x 6
121 lbs (55kg) x 6
132 lbs (60kg) x 6
143 lbs (65kg) x 6
154 lbs (70kg) x 6
176 lbs (80kg) x 6
190 lbs (86kg) x 6
201 lbs (91kg) x 5
212 lbs (96kg) x 1
216 lbs (98kg) x 1
220 lbs (100kg) x 1
225 lbs (102kg) x 1
227 lbs (103kg) x 1
216 lbs (98kg) x 3
187 lbs (85kg) x 7
Total Reps 62Weighted Chin up

BW (0kg) x 10
11 lbs (5kg) x 10
22 lbs (10kg) x 5
33 lbs (15kg) x 5
44 lbs (20kg) x 5
55 lbs (25kg) x 5
66 lbs (30kg) x 5
77 lbs (35kg) x 5
88 lbs (40kg) x 5
99 lbs (45kg) x 3
99 lbs (45kg) x 3
88 lbs (40kg) x 5
77 lbs (35kg) x 8
66 lbs (30kg) x 10
44 lbs (20kg) x 16
Total Reps 100


I rotate Heavy/Light/Volume days because my current recovery capacity isn't as good as before age 55.

Never do isolation exercises, especially now with a chronic condition at every joint.

The hardest part is slow CNS recovery.
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post 1633872083 03-16-2021, 05:28 AM
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did this routine 4 times a week

was maad exhausting
{\_/}
( - .-)
/=>🎧
post 1633872113 03-16-2021, 05:29 AM
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Originally Posted By sooby⏩
I just do full body 4x a week
Pretty much this. I've tried upper/lower (compound) splits, push/pull etc but full body always feels more natural.
#
post 1633872313 03-16-2021, 05:34 AM
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Train your legs and stop being a dorrito
if you need someone to chat with, don't hesitate to shoot me a PM.
post 1633879233 03-16-2021, 08:08 AM
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Originally Posted By ramimotemem⏩
not srs.

Push with quads and calves
Pull with hamstrings and glutes

Workout from home so most likely superset with upper exercises

Thoughts?

Push
Pull
Rest
Push
Pull
Rest
Rest
Of course yeah - this is the way. Nailed on Bro
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