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push pull legs
- Thread starter Dom815
- Start date
im just going to add an idea. where you can do somthing like this:
1: push
2: rest
3: legs
4: rest
5: pull
7: rest
repeat, this is more like how you do 3 day splits or any split where you want to spread out the workout days, and you can use a week by week schedual with no real drawbacks.
1: push
2: rest
3: legs
4: rest
5: pull
7: rest
repeat, this is more like how you do 3 day splits or any split where you want to spread out the workout days, and you can use a week by week schedual with no real drawbacks.
Dom:
the push/pull workout is designed to be 4 workouts a week (IE Mon Tues and Thurs Fri). Legs do just as much pushing and pulling as your upper body does. Pushing activities include things like squats, bench press, overhead press, tricep extensions etc. Pulling includes deadlifts, pullups, rows, bicep curls etc.
If you're looking for a solid push/pull workout try doing 1 power day and 1 functional day for push and again for pull
EX:
Push 1: Squat, Bench Press, Power Squat, Incline Bench, Overhead Press, Dips
Pull 1: Deadlift, Pullups, Bentover Rows, Back Extensions, 1-arm rows
Push 2: Leg press, Dumbell chest press on resistance ball, stability pad squats, pushups, dumbell flys on resistance ball, lateral raise/rear delt raise super set, skull crusher.
Pull 2: Power cleans, Lat pull down, modified pullups with your feet on the resistance, ball, shrugs.
Try to make your first two days all about power and your second two days all about stability, balance and finesse.
For the first 2 exercises go 4 sets 12 - 10 - 8 -6, and then on the rest of them go 3 sets 10 - 8 - 6...
see how that works for you...i'm sure that it will give you the results you're looking for. After this program...you can try something else.
the push/pull workout is designed to be 4 workouts a week (IE Mon Tues and Thurs Fri). Legs do just as much pushing and pulling as your upper body does. Pushing activities include things like squats, bench press, overhead press, tricep extensions etc. Pulling includes deadlifts, pullups, rows, bicep curls etc.
If you're looking for a solid push/pull workout try doing 1 power day and 1 functional day for push and again for pull
EX:
Push 1: Squat, Bench Press, Power Squat, Incline Bench, Overhead Press, Dips
Pull 1: Deadlift, Pullups, Bentover Rows, Back Extensions, 1-arm rows
Push 2: Leg press, Dumbell chest press on resistance ball, stability pad squats, pushups, dumbell flys on resistance ball, lateral raise/rear delt raise super set, skull crusher.
Pull 2: Power cleans, Lat pull down, modified pullups with your feet on the resistance, ball, shrugs.
Try to make your first two days all about power and your second two days all about stability, balance and finesse.
For the first 2 exercises go 4 sets 12 - 10 - 8 -6, and then on the rest of them go 3 sets 10 - 8 - 6...
see how that works for you...i'm sure that it will give you the results you're looking for. After this program...you can try something else.