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  1. #1
    Glenn's Avatar
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    Push / Pull split

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    So I'm thinking about changing up my lifting routine a good bit. Not because I believe I need to trick my body or anything, but simply because I've been doing the same thing for over 6 months now. I was thinking of doing a push/pull split and was just seeking some advice/opinions about this routine.

    Push
    -Squat
    -Bench
    -Overhead press
    -Dips

    Pull
    -Deadlift
    -Row
    -Shrugs
    -Chin ups

    I would switch it up between a heavy and light push/pull. Schedule would look like this.

    Monday - Heavy push
    Tuesday- Light pull
    Wednesday - Rest / abs
    Thursday - Light push
    Friday - Heavy Pull
    Saturday - Rest / Abs / Sprint session (10-15 mins)
    Sunday - Rest

    Abs = Planks and leg raises.

    I'm thinking heavy days being 3x5 and the full work weight. Light days would be 3x8-10 and 60-70% of that weeks work weight. Body weight and assistance type exercises will be 3x10 each day.

    Edit/Note: The only thing I'm thinking about changing is removing shrugs and just doing pull ups along with the chin ups.
    Last edited by Glenn; 10-04-2011 at 02:29 PM.
    Age: 24
    Height: 6'2
    Primal start date: April 1st 2011
    Start Weight: 300.4 lbs
    Current Weight: 226 lbs (1/16/2012)
    Goal weight: 205 lbs
    Total lost so far: 74.4 lbs

  2. #2
    yodiewan's Avatar
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    Looks pretty solid to me. Would you be doing ALL of the push/pull exercises in one day? If so, that seems like it'd be hard to make progress on all your lifts. I only focus on one compound lift per day and making progress is hard enough with that.

  3. #3
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    Glenn, your proposed split sounds similar to mine, with a couple of differences. What I do:

    Pull
    -Deadlift (3 warmup sets, 1 top set, 1 drop set)
    -Chin up (1 warmup set, 2 top sets, 1 drop set)
    -Row (2 top sets)

    Push
    -Bench (3 warmup sets, 1 top set, 2 drop sets)
    -Dip (1 warmup set, 2 top sets, 1 drop set)
    -OH press (2 top sets)

    Legs
    -Squat (3 warmup sets, 1 top set, 3 drop sets)
    -Calf raises (2 top sets)

    Monday: Rest
    Tuesday: Pull
    Wednesday: Recovery exercises (walking, sledgehammer traction)
    Thursday: Push
    Friday: Recovery exercises (walking, sledgehammer traction)
    Saturday: Legs
    Sunday: Recovery exercises (walking, sledgehammer traction)

    Why I do it this way:
    1) I try to keep my workouts to 60 minutes or less, with rest between sets of 3-5 minutes, so I only have time for two-three exercises.
    2) I start with the big full body movements, then a more moderate compound movement, then a more isolated movement, as my energy wanes
    3) Deads are after a two-day break because they're the most intense movement for me, and I always separate squats and deads with at least three days because they're both crazy on the legs
    4) I used to do light exercise on my recovery days, but it stalled my gains, so now I just do sledge traction and try not to break a sweat much
    5) I don't do abs because the big full body movements hit them quite enough

    Hopefully this is of some interest. Whatever your new routine is, I hope you enjoy it very much!

  4. #4
    Glenn's Avatar
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    Quote Originally Posted by yodiewan View Post
    Looks pretty solid to me. Would you be doing ALL of the push/pull exercises in one day? If so, that seems like it'd be hard to make progress on all your lifts. I only focus on one compound lift per day and making progress is hard enough with that.
    Yea, they would all be in one day. I'm a little concerned about it but will try it out and see how I feel on it.
    Age: 24
    Height: 6'2
    Primal start date: April 1st 2011
    Start Weight: 300.4 lbs
    Current Weight: 226 lbs (1/16/2012)
    Goal weight: 205 lbs
    Total lost so far: 74.4 lbs

  5. #5
    Glenn's Avatar
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    Thanks Timothy, that actually looks really good, I'm all for keeping workout time low lol. So the set you look to improve upon is the top set and each other set sort of adjust to that?
    Age: 24
    Height: 6'2
    Primal start date: April 1st 2011
    Start Weight: 300.4 lbs
    Current Weight: 226 lbs (1/16/2012)
    Goal weight: 205 lbs
    Total lost so far: 74.4 lbs

  6. #6
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    have you ever tried power cleans/hang cleans? I think they're good subs for shrugs IMO.

  7. #7
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    Quote Originally Posted by Glenn View Post
    Thanks Timothy, that actually looks really good, I'm all for keeping workout time low lol. So the set you look to improve upon is the top set and each other set sort of adjust to that?
    Yup, the top set is where the progression and maximum effort happens. My rule of thumb is to add weight when I get to six reps on the top set. The drop sets are 10% lighter than the top set to get some volume in. While we're on the subject, my warmups on the big lifts are six reps at 50%, 60%, and 70% of the top set. (Warmups on dips and chins are six reps at bodyweight.)

    It took me a long time to realize it was really okay to lift only three days a week, but sure enough, it works a lot better for me that way.

  8. #8
    Glenn's Avatar
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    Quote Originally Posted by pacificBeef View Post
    have you ever tried power cleans/hang cleans? I think they're good subs for shrugs IMO.
    Never tried them before, was just sort of nervous about including them because the technique is something you really have to nail with it. Guess I can't learn if I never try though.

    Anyway, thanks for the input guys. Will finish up this week like normal and probably start the split next week. Saving your split Timothy and will switch to that if mine doesn't work too well, or if I stall.
    Age: 24
    Height: 6'2
    Primal start date: April 1st 2011
    Start Weight: 300.4 lbs
    Current Weight: 226 lbs (1/16/2012)
    Goal weight: 205 lbs
    Total lost so far: 74.4 lbs

  9. #9
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    Good luck and good strength, Glenn!

  10. #10
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    Primal Blueprint Expert Certification
    always impressed with your sig Glen. your progress is inspiring

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