Push Pull leg workout (week five)

This is week five of my 6 day push, pull, leg workout routine. We are still getting stronger week over week. Adding a little bit of weight or a few extra reps each lifting session.

I will say that I am starting to notice feeling a little run down. After 5 weeks for consistently training and pushing it in the gym, I am starting to notice that I want to sleep more, my motivation to workout is starting to deteriorate, and I am not recovering like I was durning week 1-4.

That said I don’t feel like I am ready for a deload week, yet. I will push through one more “building” week before I deload.

The increase in calories has been a life saver. I used the 3417 calorie meal plan for this week.

Disclaimer and more information:

This blog post is a log/diary of what I am doing for my nutrition and training. I am trying to put on some muscle and lose body fat. This goal is to record what I do each week and help others see how I approach my training and nutrition. These are not intended to be medical advice. If you do use these workouts or use the meal plans, it is at your own risk.

Outline:

  • Sunday: Push day
  • Monday: Pull Day
  • Tuesday: Rest Day
  • Wednesday: Leg day
  • Thursday: Push Day  
  • Friday: Pull Day
  • Saturday: Leg Day
  • Sunday: Start of a new week. 

Before we jump into this one, I wanted to explain what the (+) means. Each time you see a plus it means I put the weight down and take a 5-10 second break so that I can finish off the workout. I will usually set the bar high with my first set and then use pauses to be able to get the same amount of reps on the next few sets.

Push day 

Warm-up:

10 min | 7% | 3.0 speed

Pec deck – fly:

3 sets | 15-30 reps | Same weight increase reps 

SetsRepsWeights
120 reps150lb 
214+6 reps 150lb
310+5+5 reps 150lb
410+5+4+1 reps150lb

Compared to week four – I was able to increase the weight and then increase reps by 6.

Incline dumbbell press:

3 sets | 10-20 reps | Increase Weight – Lower reps

SetsRepsWeights
115 reps55lb*2 
210+3+2 reps 55lb*2
310+5 reps55lb*2

Compared to week four – I was able to increase the weight and keep the reps similar.

Overhead press:

3 sets | 10 -20 reps | Same weight increase reps

SetsRepsWeights
115 reps55lb*2 
29+4+2 reps 55lb*2 
310+4+2 reps55lb*2 

Compared to week four – I was able to increase the reps I used for the machine over head press. This one has been a slow mover for me.

Cable tricep overhead extension:

3 sets | 10 -20 reps | 105% weight 

SetsRepsWeights
118 reps50lb 
210+5+3 reps 50lb
310+5+3 reps 50lb

Compared to week four – I was able to increase the reps.

Cable triceps push down:

3 sets | 10 -20 reps | Same weight increase reps

SetsRepsWeights
112 reps50lb (v-bar) 
210+4 reps 50lb (v-bar) 
38+4+3 reps50lb (v-bar) 

Compared to week three – I was able to increase the total number of reps.

Cool down: 20-minute sauna session.

Pull day 

Warm-up: 

10 minutes on the treadmill with a 7% incline at 3.0 speed 

Assisted pull-up:

4 sets | 10-20 reps | 105% weight/resistance increase 

SetsRepsWeights
114 reps 30lb 
29+3+2 reps30lb
38+4+2 reps35lb
48+2 reps 35lb

Compared to week four – I am getting stronger. I was able to increase the weight. I did make a mistake and dropped too low for my first to sets. Which effected my last set.

Cable lat pull down:

3 sets | 10-20 reps | 105% weight 

SetsRepsWeights
113 reps135lb 
29+5 reps 135lb
38+3+2 reps135lb

Compared to week four – no change – I was burnt out from the mistake on my last workout.

Machine rows:

3 set | 10-20 reps | Same weight

SetsRepsWeights
114 reps115lb 
29+5 reps 115lb
38+4+2 reps115lb

Lateral dumbbell raises:

3 sets | 10-20 reps | Same weight

SetsRepsWeights
118 reps10lb 
211+3+5 reps 10lb
310+4+4 reps 10lb

Slight shoulder injury – backed off the weight

Preacher curls:

3 sets | 10-20 reps | Same weight

SetsRepsWeights
115 reps100lb 
29+5 reps 100lb
36+4+4+2 reps 100lb

Cool down: 20-minute sauna session

Leg day

Warm-up: 

10 minutes | 7% | 3.0 speed 

Sitting leg (hamstring) curls:

4 sets | 15-30 reps | 105% weight 

SetsRepsWeights
119 reps105lb 
212+7 reps 105lb
312+7 reps105lb
412+7 reps105lb

Straight leg deadlift:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
124 reps55lb*2
224 reps 55lb*2
321 reps55lb*2

Deficit lunges:

3 sets | 10-20 reps | Same weight

SetsRepsWeights
116 (L/R) reps35lb*2
216 (L/R) reps 35lb*2
316 (L/R) reps 35lb*2

Hack squats:

3 sets | 10-20 reps | SAME’S

SetsRepsWeights
112 reps120lb 
212 reps 120lb
312 reps120lb

Cool down: 20-minute sauna session  

Second 1/2 of the week 

Push day 

Warm-up:

10 min | 7% | 3.0 speed

Pec deck – fly:

3 sets | 15-30 reps |

SetsRepsWeights
118 reps150lb 
212+6 reps 150lb
310+4+4 reps 150lb
410+5+3 reps150lb

Incline dumbbell press:

3 sets | 10-20 reps |

SetsRepsWeights
115 reps55lb*2 
210+3+3 reps 55lb*2
310+6 reps55lb*2

Overhead press:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
116 reps55lb*2 
211+5 reps 55lb*2 
310+3 reps55lb*2 

Cable tricep overhead extension:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
121 reps50lb 
215+5 reps 50lb
316 reps 50lb

Cable triceps push down:

3 sets | 10 -20 reps | Increased reps

SetsRepsWeights
115 reps50lb (v-bar) 
210+4 reps 50lb (v-bar) 
38+4+3 reps50lb (v-bar) 

Cool down: 20-minute sauna session.

Pull day 

Warm-up: 

10 minutes on the treadmill with a 7% incline at 3.0 speed 

Assisted pull-up:

4 sets | 10-20 reps | Increased weight

SetsRepsWeights
115 reps 35lb 
210+5 reps35lb
36+5+4 reps35lb
47+3+3 reps 35lb

Cable lat pull down:

3 sets | 10-20 reps |

SetsRepsWeights
114 reps135lb 
210+4 reps 135lb
39+3+2 reps135lb

Machine rows:

3 set | 10-20 reps | Increased reps

SetsRepsWeights
116 reps115lb 
210+4 reps 115lb
39+3+2 reps115lb

Lateral dumbbell raises:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
115 reps15lb 
210+3+2reps 15lb
310+3+2 reps 15lb

Preacher curls:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
115 reps100lb 
210+3+2 reps 100lb
38+4+3 reps 100lb

Cool down: 20-minute sauna session

Leg day

Warm-up: 

10 minutes | 7% | 3.0 speed 

Sitting leg (hamstring) curls:

4 sets | 15-30 reps | Increased reps

SetsRepsWeights
121 rep105lb 
215+6 reps 105lb 
315+6 reps105lb 
415+6 reps105lb 

Deficit lunges:

3 sets | 10-20 reps | Switched

SetsRepsWeights
117 (L/R) reps35lb*2
217 (L/R) reps 35lb*2
317 (L/R) reps 35lb*2

Straight leg deadlift:

3 sets | 10-20 reps | Increased reps

SetsRepsWeights
119 reps55lb*2
220 reps 55lb*2
320 reps55lb*2

Hack squats:

3 sets | 10-20 reps | Maintained

SetsRepsWeights
113 reps120lb 
213 reps 120lb
313 reps120lb

Cool down: 20-minute sauna session  

Remember: this post is for informational purposes only and may not be the best fit for you and your personal situation. It shall not be construed as medical advice. The information and education provided here is not intended or implied to supplement or replace professional medical treatment, advice, and/or diagnosis. Always check with your own physician or medical professional before trying or implementing any information read here.

Noah Quezada is a Registered Dietitian Nutritionist located in Denver, Colorado. Over the course of more than a decade, he has gained extensive experience in helping clients manage their weight through in-person sessions. Noah is also the 2023 President of the Colorado Academy of Nutrition and Dietetics.