Thread: Push/Pull Routine -Advice Needed

Pushed for time. I run M-F 3 miles+ at 4 am. I have work 6 - 4 where I am outside in the heat usually doing something strenuous. It's too hot to lift in the evenings ,and too loud to lift in mornings. (can't wake the rest of the household) I was browsing when I found this routine ,and I thought it would be great for saturday and sunday. I copied it exactly ,and have not yet made my changes. My priority is endurance with strength and mass coming in 2nd. So if you could tell me the proper rest times and rep amounts for my goals then I would be greatly appreciative. Also, if you have a better push/pull routine that you think would better suit me then please link me to it.

Another question on my diet is, "Is my diet sufficient for my goals" I eat 6 whole eggs, 1 piece of cheese and wheat bread for breakfast(5am), 3 cans of tuna with boiled eggs w/ mustard and wheat bread for lunch(12pm), and chicken or lean hamburger meat with veggies for supper.(5pm) Usually comes to about 2200 -2500 Calories. Between my morning run and my job I think I burn a lot of calories ,and I have around a 2k calorie BMR. I have excess fat around waist (still no more than 13% BF) that I want to get rid of ,but while also not losing strength and gaining running endurance and speed.




Push Day

Muscle Group Exercise Sets Reps Rest

Chest Barbell Bench Press 3 4-6 2 minutes
Legs Barbell Squat 3 4-6 2 minutes
Shoulders Overhead barbell press 3 4-6 2 minutes
Triceps Close-grip bench press 3 6-8 2 minutes
Calves Standing Calf Raises 3 8-10 1 minute

Pull Day

Muscle Group Exercise Sets Reps Rest

Back Deadlift 3 4-6 2 minutes
Back Bent-over Row 3 4-6 2 minutes
Biceps Chin Ups/Drag Curls 3 8-10 2 minutes
Traps Barbell Shrug 3 8-10 2 minutes
Abs Hanging Leg Raise 3 10-12 1 minute

Source: Weight Training Push & Pull Split Routine | Fitness and Strength Workouts Weight Training Push & Pull Split Routine | Fitness and Strength Workouts

When i do a 2 day split, i usually do this one:

DAY 1:
BB bench press 3x8
Shoulder press 3x8
Weighted dips 4x8
Squats (any version) 4x8
20 minutes on whatever cardio

DAY 2:
BB bent over rows 4x8
Pull ups various grips 4x8
Deadlifts (any version) 4x5
Calves 3 x15 (seated one week, standing the next)
20 minutes cardio on whatever

Be in and out of the gym within 1 hour 20 mins. With regards all the other questions, your probably best personal messaging gazhole, built or phineas just a few that come to mind who are probably best suited to answering your questions.