Push/Pull split

Don't know about many ready made, but the forum can probably help you out in making one. What are your goals and how long have you been training? Are you experienced in the basic lifts like the squat, dead, bench press, bent over row, etc?
 
This is what I was doing M, W & F with cardio on T & T for the last couple of months. I've been lifting weights for around 6 months. My goal is lowering my BF% it was 21% now 15.5%. I'm only really seeing results in my chest and stomach now as I can't really lose much more off my arms(10%) and legs(12%). I'm 5 ft 7 and 72kg. Basically because of work and wanting to change things up a bit I need something different.

Workout A:
Chest Press 5x5
BB Deadlift 5x5
BB Squat and High Pulls 5x5
Dips 3x8
Lat Pulldown 5x5
One Arm Swings 3x10 each arm
One Arm Snatches 3x10 each arm
Bicep Curls 3x10

Workout B:
Incline Chest Press 5x5
Back Squats 3x10
BB Clean and Press 5x5
Pull ups 3x8
DB Rows 3x10 each arm
DB Squat and Press 3x12
DB Flys 3x10
Bicep Curls 3x10

I finish both workouts with combined sets of Renegade DB Rows, Weighted Lunges, Weighted Step Ups, Box Jumps and Sit Ups.
 
Alright man! Me and you are gonna get along great lol

Looking at ur split i like the big lifts ur already doing, squats, rows, lunges. Normally you get people who want help and there splits consists of curls and benching. Im very pro-olympic/powerlifting b/c you will get the BEST results with those lifts.

But like Karky asked, what are your goals?
 
My goal is to get under 70kg and to lower my body fat to around 11ish% Think along the lines of Brad Pitt in fight club but maybe not to that extreme. I already eat well and in deficit, although the odd treat at the weekend is still in there!!! I have a protein shake with breakfast and one after training. Also on days I don't train I reduce my calorie intake. As I said I struggled with my trunk until recently but now my arms and legs have relatively low BF the fat is shifting from my trunk.

Thanks for the swift responses.
 
if you want to look like Pitt in fight club you should stop lifting. that dude doesn't have much muscle :p

Are there any particular lifts you want to get strong in?
 
I would like to put more effort into my Chest/Back as they seem to be lagging slightly behind the rest of me. Other than that it's a FB Push/Pull. Also why is important what order you do your routine? And what calories are in a spoon of peanut butter, I can't find it anywhere!!!
 
just weigh the amount of PB you get in a spoon and calculate it from there. You should be able to find out how much 100g of PB is.

Order of exercises are usually big to small. For example, one wouldn't usually train forearms prior to deadlifts, since training the forearms could seriously hinder performance in the deadlift, leaving the hams, glutes and low back to get less of a workout than they otherwise would.

But what you prioritize also comes into play. For example, if you do benching and squatting the same day, most people would say to do squatting first, but if you really prioritize benching for whatever reason, you could stick that first. (since the beginning of the workout is usually when you have the most energy)
 
There's no calorific value on the jar for any amount!!!

Can anybody do out a push/pull split for me? I am a member of a gym which is well equiped.

Thanks.
 
It should be easy enough to create your own push/pull split using the exercises/number of sets etc you want to use.

For example:
Push:
Quads/Chest/Delts/Triceps/Abs
Squats/bench press/Military press/Skull crushers/crunches

Pull:
Back(including traps)/Hams/Biceps/Foreams/Calves
Deadlift/good mornings/Barbell curls/wrist curls/calf raises

You can go
Mon-push
Tues-pull
Wed-Off
Thurs-push
Fri-pull
sat-off
sun-off

Or what i prefer is every other day:
Mon-push
Tues-off
wed-pull
thurs-off
fri-push
sat-off
sun-pull
etc
 
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i live by the push/pull split routines.

+1 for you and excder
 
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