Push / pull routines

[Tha_waco_kid]

I know some of you bros swear by the push pull day splits. I want to move to a routine where I do every body part 2x per week (except legs)

Something like this:

Day1 - push (pecs/shoulders/ tris)
Day2 - pull (back/ bi)
Day3 - legs
Day4 - push
Day5 - pull.

Would anyone be so kind as to show me your routines? I'm not sure whether to make day 4 and 5 the same as 1 and 2 or to switch up the exercises but still same body parts.

Up until now I've always done chest, back, legs, shoulders, arms. All on separate days 1 through 5


Thanks bros.

 

[Cwibstr]

Great question, I'm curious too.
I've done pretty much the same as you. My thought to it individual muscle on its own day to give it full attention to every angle.

 

[ceo]

why not legs 2x week also? Any routine like this you'll have to cut down on volume because you are increasing frequency. You can increase the intensity however.

Best routine I know of for this is DC Training, by far. But you gotta be mentally and physically prepared for it. If you do it the way you're supposed to do it and you're not ready, it will kick your ass and you will fail, then you will hate it. You can read all the info about it on intensemuscle, in the Dogg Pound forum. Read all the stickies about 3-4 times each. There are ways you can sort of ease into it. But after reading a lot over there you will better be able to determine if you are ready for it. You don't have to do rest-paused sets and static holds right off the bat, for example, but at some point you will want to incorporate those into your training.

It's a completely different routine than your typical 5 way split. You're only working with weights 3 days a week, hitting each body part twice in 8 days, doing far less volume, but far heavier weight. You'll do one working set to failure, one exercise per body part, in a 2 way split.

look into it.

 

[Guggi102]

When I do push pull I go heavy the first time through then take a day off then go high volume.

So legs on Sunday would be sets of like 5,5,5 failure. Then keep everything at the 8 rep mark from that movement on.

The next time around for legs I don't do anything less then 12. I also usually go from 4 sets up to 5. Then after my first 2 movements I step up to 12-15 even 18-20 towards the end to really push the pumps as much as I can.


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[ceo]

Day1 - push (pecs/shoulders/ tris)
Day2 - pull (back/ bi)
Day3 - legs
Day4 - push
Day5 - pull.

You'll never be able to do all this work without burning out, unless you are moving little girl weight.

“You can train hard or you can train long, but you can't do both.” -Mike Mentzer

 

[Mateo123]

I am assuming you are ON CYCLE. If that is the case sounds like a plan especially if its a new routine and going to change things up. However, off cycle I found working out 5 days in a row while hitting body parts twice is too much. You need more rest. Lastly, as far as legs go being that you are only going to work them once a week THAT NEEDS TO BE YOUR MOST INTENSE DAY. You need to kill it. With that, I think its smart to take a day off after. Even on cycle me doing a 4 day split, I always allow for legs to land on my last day.

 

[Mateo123]

doing far less volume, but far heavier weight.

Ceo....so lets say you doing chest for example. You said you do FAR HEAVIER WEIGHT....so you would do like what 1 set of 6 HEAVY reps to failure...instead of 6 sets of lighter weight to failure?

 

[Tha_waco_kid]

^^^right my days off would be between 3 and 4, and between. 5 and 1.

I would never do legs 2x per week. I do not want big ol legs. I am not a competitor and never will be. I just don't want them to lag way behind.

Plus I have a lower back injury so I don't go super heavy.

 

[Tha_waco_kid]

CEO - I will look into DC. But it sounds like something I'll have trouble with because I work out alone - ie, no spotter, in my home.

 

[Tha_waco_kid]

You'll never be able to do all this work without burning out, unless you are moving little girl weight.

“You can train hard or you can train long, but you can't do both.” -Mike Mentzer

Yes - I'm not looking to do 2x the same work I'm currently doing. Basically just want to hit body parts 2x per week. Maybe low volume and heavy the first day, then high volume / lower weights the next time.

Or, could do all compound exercises the first time, then more target lifts the second time. Just looking for opinions on different options for something like this.

Thanks a lot for all the info so far bros, I'm absorbing all of it

 

[Mateo123]

When I do push pull I go heavy the first time through then take a day off then go high volume.

So legs on Sunday would be sets of like 5,5,5 failure. Then keep everything at the 8 rep mark from that movement on.

The next time around for legs I don't do anything less then 12. I also usually go from 4 sets up to 5. Then after my first 2 movements I step up to 12-15 even 18-20 towards the end to really push the pumps as much as I can.


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I like it...mixes up heavy weight lifting days with high volume days in the same routine. According to Rich Pianna he believes in high volume while on cycle. His claim is that unlike natural body builders who mainly grow from HEAVY LIFTING he states that while on cycle you also grow from the PUMP AND BURN brought one from high volume reps.

 

[ceo]

Ceo....so lets say you doing chest for example. You said you do FAR HEAVIER WEIGHT....so you would do like what 1 set of 6 HEAVY reps to failure...instead of 6 sets of lighter weight to failure?

I would do one very heavy rest-paused working set. Of course I would do a few warmup sets before I got to my working set. The reps on my RP working set are typically in a range of 12-18, and would go something like, 8 reps (or however many to failure), rack the weight and take 15 very deep breaths, then go again and let's say I got 5 reps at failure, then rack it and take 15 deep breaths, then again, and let's say I got 2 or 3 more reps. Rack it and done. Move on to the next exercise/body part.

 

[ceo]

CEO - I will look into DC. But it sounds like something I'll have trouble with because I work out alone - ie, no spotter, in my home.

I workout alone too. I could and have occasionally asked for a spot, but not often. You can adjust accordingly, and you really get to know your body and its limits on DC.

 

[Guggi102]

Ya I always get such intense pumps while on that I typically don't do super heavy lifts while on cycle. My weights still climb but I aim to get that pump. I train a bit quicker while on a well.


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[Mateo123]

I workout alone too. I could and have occasionally asked for a spot, but not often. You can adjust accordingly, and you really get to know your body and its limits on DC.

I was just going to comment on that. I mean it would SEEM that it would be difficult without a spotter. ESPECIALLY ON CHEST DAY. I have been trapped one too many times and its NOT fun. How long does your routine take?

 

[ceo]

I was just going to comment on that. I mean it would SEEM that it would be difficult without a spotter. ESPECIALLY ON CHEST DAY. I have been trapped one too many times and its NOT fun. How long does your routine take?

I go in, do some rotation of joints, like shoulders and elbows. I ride the bike for 7-8 minutes on leg day at a pretty easy pace to warmup legs and knees. Either way that is about 10 minutes or less. Counting that, and my routine with the extreme stretching at the end usually takes just over an hour. I go into the locker room and wash my hands/arms and splash water on my face and head, dry off, put on a dry shirt and I am usually in and out in 1:15.

 

[EER]

Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell or dumbbell – 5 sets x 5 reps
Weighted pull ups or chins – 5 sets x 5 reps
Face pulls or rear delt fly's (pinkie's up) 3 x15
Hammer curls 1 Drop set, each set to failure
Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or barbell press – 5 sets x 5 reps
Triceps Dips (weighted if possible) – 5 sets x 5 reps
AB wheel 3 sets to failure
Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
single Leg Press – 4 sets x 10 – 15 reps
Standing/seated calf raises superset– 3 sets x failure reps

 

[Mateo123]

Day One – Pull
Deadlifts (conventional, sumo or partial aka “rack pulls”) – 5 sets x 5 reps
Rows (barbell or dumbbell – 5 sets x 5 reps
Weighted pull ups or chins – 5 sets x 5 reps
Face pulls or rear delt fly's (pinkie's up) 3 x15
Hammer curls 1 Drop set, each set to failure
Day Two - Push
Flat, incline or decline barbell, dumbbell, of machine bench press – 5 sets x5 reps
Military, dumbbell or barbell press – 5 sets x 5 reps
Triceps Dips (weighted if possible) – 5 sets x 5 reps
AB wheel 3 sets to failure
Day Three - Legs
Back or front squats – 4 sets x 6 – 10 reps
single Leg Press – 4 sets x 10 – 15 reps
Standing/seated calf raises superset– 3 sets x failure reps

Interesting....all these differnet approaches...hey ER....so it looks like you do a 3 day split with a day off in between? It does not look like you do a whole lot of volume? You dont find when doing shoulders and Chest on the same day that you burn out? I mean if I was to work my chest heavy there is NO WAY I could work out my shoulders with a heavy routine effectively

 

[EER]

Mateo just an example of a push/pull/legs routine. I personally do a 4 day a week full body. I don't believe in splitting days for just arm, legs, chest, etc.. if I was a pro...sure but I'm far from that.

 

[stretch512]

I'm with EER full body - that way I stay interested. But if I split it up I will do legs 2-3X (including riding or running throughout). I think power comes from legs/core.