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Push Pull Legs (with extra days rest)

That's a good point about being able to superset because I often find that I have to superset things to get through my workout in time.

In saying that, I am currently considering giving this type of push, pull, legs routine (from oldschooltrainer.com):

Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell, dumbbell, machine or t-bar) – 5 sets x 5 reps
Weighted pull ups, chins or Barbell or dumbbell curls – 5 sets x 5 reps

Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or machine press – 5 sets x 5 reps
Dips or close-grip bench press – 5 sets x 5 reps

Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
Leg Press – 4 sets x 6 – 10 reps
Standing or seated calf raises – 3 sets x 6 – 10 reps

(http://oldschooltrainer.com/3-day-push-pull-legs/)

Ideally though I would like to add an extra upper body day so it goes Upper (8-12 rep range)/Lower/Rest/Push/Pull/Rest/Rest. I just don't like the idea of a rotating schedule (so that legs gets equal treatment) and would prefer to do it this way. 5 days a week is quite unlikely to be achieved so really it would just be a twist on PHAT.
 
no direct arm work there [MENTION=10506]judgey[/MENTION]; You're also Supersetting the same muscle group I assume, brutal.
 
Hmm, well the third exercise of each day is bicep, tricep or calf work so I don't think that's an issue. The inability to superset on the push or pull days is probably more of an issue from a flexibility of the routine perspective though (i.e. when short on time). Like I said, it's still under consideration (partly because I haven't done much 5x5 work so I thought it might be a good change).

Perhaps the answer is to alternate between your method of push/pull/legs and this other way.. hmm. Cheers.
 
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judgey said:
Hmm, well the third exercise of each day is bicep, tricep or calf work so I don't think that's an issue. The inability to superset on the push or pull days is probably more of an issue from a flexibility of the routine perspective though (i.e. when short on time). Like I said, it's still under consideration (partly because I haven't done much 5x5 work so I thought it might be a good change).

Perhaps the answer is to alternate between your method of push/pull/legs and this other way.. hmm. Cheers.
Click to expand...

sorry mate. Missed the Curls and Close Grip Benches.
 
I don't think you should superset 5x5 work. The weight you should be lifting for that low rep range won't leave much in the tank for the second set.

I also think legs need more than 8-12 sets per week.
 
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