Push/Pull/Legs (3 day a week) bulking

Pull:
Deadlift variation 3 x 5
Chins 3 x 8
Barbell Rows 3 x 5-8
DB Rows 3 x 10
BB Curl 3 x 10
Concentration curls 3 x 10
Abs
 
Push:
Flat Bench 3 x 5
Inc DB Bench 3 x 8-10
Military Press 3 x 8
Dips (weighted) 3 x 5-10
Inc DB Flyes 3 x 10
Inc Triceps Ext 3 x 10

Legs
Front Squats 3 x 5
Bulgarian split squat w/ DBs 3 x 10
leg curls 3 x 10
Seated Calf Raises 3 x 10  
 Calf Raises 3 x 10  
 Abs
 
What do you think about this?

Lukasz91


Pull:
Deadlift variation 3 x 5
Chins 3 x 8
Barbell Rows 3 x 5-8
DB Rows 3 x 10
BB Curl 3 x 10
Concentration curls 3 x 10
Abs

Push:
Flat Bench 3 x 5
Inc DB Bench 3 x 8-10
Military Press 3 x 8
Dips (weighted) 3 x 5-10
Inc DB Flyes 3 x 10
Inc Triceps Ext 3 x 10

Legs
Front Squats 3 x 5
Bulgarian split squat w/ DBs 3 x 10
leg curls 3 x 10
Seated Calf Raises 3 x 10  
Calf Raises 3 x 10  
Abs

What do you think about this?

I'm a fan of PPL but I think there's maybe too much in there.

First glance I'd say dump the isolations but that might not be appropriate depending on your goals.
 
What are you trying to achieve? Strength, size, general fitness?
 
Put up some more details about yourself, how long you been training, your current weight/size/age etc. It all helps people to give you clear advice.

definitely size. i was recently on very low volume pull push legs and I think there was too little workload for me to gain size. so i think a little more volume will help me. but dont know..

Where do you train? home or gym?
Have you access to squat/power rack, free weights etc
How many days a week do you wnat to train?

3 day a week. home gym, basic equipment. no power rack.

Without knowing your stats and history it's difficult to say for certain, however, it looks like too much. 
 
One row variation is fine, one bicep curl variation may be one too many anyway. One bench press variation, one calf exercise etc.
 
Keep it simple. Most of the lads I see training and not making progress are doing too much not too little.

stats:
 
bench 100kgx5 , front squat 110kgx5, deadlift (sumo) 160kg x3
 
  I want to add mass.
 
current weight: 78kg, 173cm height
 
  but there are only 3 sets of every exercise. I did some sort of abbreviated routine and had visible, but slow, effects. So I decided to add a bit volume and see how it goes.

Give it a go mate for 4-6 weeks, what have u got to lose in that short period? Seems to be a massive anti isolation phase going ATM but I can't see them being an issue as long as the compounds take first priority.

danchubbz
 

Give it a go mate for 4-6 weeks, what have u got to lose in that short period? Seems to be a massive anti isolation phase going ATM but I can't see them being an issue as long as the compounds take first priority.

yeah, i know what you mean. i just like db flyes, they isolates my pecs extremely well. I also love concentration curls. As you can see in my routine there are few isolations. they should interfere with any compound.

danchubbz


Give it a go mate for 4-6 weeks, what have u got to lose in that short period? Seems to be a massive anti isolation phase going ATM but I can't see them being an issue as long as the compounds take first priority.

 
Would you not agree that heavy compounds are best for mass?
 
Personally if I have enough left in the tank at the end of my compounds to do loads of isolations I feel I haven't worked hard enough on the compounds.
 
On my old PPL routine I finished with one isolation per session, I think that's all you need, more than that feels like a waste of time and energy to me, especially if gaining mass is your priority.
 
Not against isolations as such, but I think doing curls until your biceps are fcukwrecked isn't as productive as doing Pendlay rows or pull ups until your biceps are fcukwrecked.
 

Lukasz91


definitely size. i was recently on very low volume pull push legs and I think there was too little workload for me to gain size. so i think a little more volume will help me. but dont know..

 
Before saying there was not enough, the first thing that sticks out to me would be your diet was not good enough, you weren't eating enough to gain. Then, the weights weren't heavy enough. Compounds you gott'a go hard mate. If this was both perfect I apologise. 
 
Apart from that, I agree slightly too much for my liking but many are different. BB rows and DB rows I would personally do one or the other. Alternate them each week. Same with curls, do one curl exercise at the end rotate what you do each week. EZ, BB, DB, Close grip curls. etc etc. 
 
Then, rep ranges seem fine to me. Again, depending on goals as you want more size. For compounds you could even go for 4x6-8 such as bench, squat, ohp, rows. Deadlifts I stick to 3x5 2 warmup sets and 1 work set. 
 
 
PS. Listen to ilpe I taught him all he knows ;) haha only joking :p 

thanks for anwser
 
when it comes to my diet youre right, since I added some kcal (3400 now) i started to gain more. My previous routine was all compounds and i found that my back was growing very fast but biceps (arms) NOT. i have always sore back and never biceps. so I just wanted to try if adding 1 more iso for biceps will do anything for me.

This sounds like an interesting routine think I might give it a go

So am I right in thinking training would be like

Push
Flat bb bench 4x8
Decline bench bb 4x8
Stand mil press 4x8
Tricep ext 4x8

Day off

Pull
Bent over rows 4x8
Sl dead lift 3x8
Chins 3x8
Ez bar/bb curls 4x8
Shrugs 4x8

Day off

Legs
Squats 4x8
Calf raises 4x8
Leg ext 3x8
Leg curl 3x8
Dead lifts 3x8

2 days off

All sets 2 warm up 2 to failure (focus neg as much as poss)

Any good?

lol nice thread hijacking.

Sorry mate

I'll get me coat

Lukasz91


lol nice thread hijacking.

Calm down mate he is only after a bit of advice. 
 
schmitty. Change decline bench to incline. I find it's better personally. And then put inclines after overhead press. Could also change the rep range for the inclines to 3x10. Tricep extensions also 3x10 or even 2x12. 
 
Put deadlifts or sldl before rows. These are a lot more tasking. deadlifts, rows, chins. deadlifts do 3x5. chins 3xfailure (if ur not using weight). Curls 3x10. Shrugs 3x12-15. 
 
 
Now, Lukasz. Growing is all down to diet mate. When people don't grow, they are always too quick to blame their routine when all they have to do is add more calories to their diet. Then as you see the scales stall again, add more. Etc etc. 
 
You don't always have to be sore to grow. Whenever you work your back, your biceps will be your secondary muscle. 3 back exercises means you are also working your biceps 3 times. Just not directly. Same with chest, you will be working your triceps. And even your shoulders to an extent. 
 
Like already said, give it a go. You have go to find out what works for you mate. I could tell you my routine every other day and grow. Then, you follow it and you may not. 

Calories defo first to change

I steadily put on weight at 3000 cal a day then stalled so uped by 500 ang weight started to creep up.

Am currently munching around 4000 cal a day ( give or take)

Just remember always weigh your self at the same time of the day ( early morning empty stomach) even a 1/4 pound in a week is a gain

Every time my weight stalled my lifting hit a wall as well

Hope this redeems my hijacking ;-)

Cheers jecko

Gonna give this a bash think I will set up a training log for this and see how it goes over 6 weeks or so

Schmitty
 
 Hope this redeems my hijacking ;-) 

no problem bro

ILPE,

I do agree compounds are key without a doubt but isolations in comparison are a breeze so throwing in a few at the end would be fine IMO.

Yes if u go balls to the wall on the compounds u are spent but having nothing left in the tank for compounds and nothing left for isolations are a world apart!