Just throwing this out here, for what it's worth. Some experienced and older BB'ers seem to like either of the following methods. Less time, but getting more attention to muscle areas, in workouts. Reduced training time in the gym, per workout day, allowing more recovery time, over all.
Rather than having the popular Push-Pull workouts (or any other workout scheme) based on a 7 day a week plan, which may tend to give more attention to the upper body, we approach it with the idea that full legs/lower body receives equal focus over a 8 day period (upper body 2 workouts, lower body, 2 workouts) rather than the usual Mon-Push, Wed-Legs, Fri--Pull and starting the next Monday with the Push, Wed- Legs,, etc for each 7 day's a week break down.
Consider the fact that most leg exercises are push movements, as the legs push off the floor (squat), versions of the leg press machines, etc. . Even the regular properly performed DL is a push exercise (just holding the bar while the legs push the body up), while the SLDL is a pulling exercise (lower back). But observing how they are done today (mostly by BB'ers), more of a combo movement, with rounded and extended back/spine, with very little actually leg push.. A crossover movement at best.
Might consider, as example:
Mon.....Push
Wed....leg
Fri.......Pull
Sun.....leg
rest day after Sun would make the 8th day in this workout cycle.
If wanting more of a conventional Push-Pull workout plan, rather than working out on the weekend (Sat & Sun):
Mon...Push
Wed...leg
Fri.....Pull
rest on Sat& Sun and the following Monday, start with
Mon...Legs
Wed...Push
Fri.....Legs
Weekend off , than return on Monday doing the Pull phase, etc.
Any workout, Push or Pull, including legs, should not require anymore that 3 exercises per body part. Total workout sets from 9 to 12, for the 3 exrcises. Please try not over thinking a fairly simple process for building muscle and strength. Adding this or that exercise, more sets, etc to a basic routine may tend to slow progress, rather than speed it up. Going to have more recovery time between selected body parts, which is a good thing. Good Luck.
