Thread: please check my push/pull routine

@up

Hey fqqs this seems more like a maintenance work out. Theres a lot of endurance required for the quantity of reps your doing, which tells me you could go alot heavier and get bigger faster.

If you are already in good condition muscle wise and are looking for mass I would suggest

going to 2 times a week doing 2-3 sets with a max of 5 reps with much heavier weight.
You have to find that balance between total failure and having enough balls left to finish your routine, so you will have to tweak your weight limits.


Upper Push/Lower Pull:

bench 2x6
military press 3x5
incline db 3x5
dips 3x5
rdl 4x8
+ abs

etc, etc, etc...

Your workout is similar to what I do with lighter weights for hockey.
I think its a great plan but if you seek hypertrophy your going to have to stress yourself with more weight.

i disagree, although 5 and 6 reps is great always having weight that heavy is going to take its toll your CNS will find it tough if you are ALWAYS lifting weights that heavy, why dont you start with a weight for an exercise you can do 6 reps for and keep it until you can do 10, then next session up the weight?

I would start with a 5x5 program using those movements. Add 5 pounds to everything per week until you stall. Do a deload for a week, then take a week off. Start again with 85% of the last top weight. Do this for 12 weeks and evaluate.

I am assuming "rdl" means regular dead lift.

probably romanian dead lift

Originally Posted by fqqs

Upper Push/Lower Pull:

bench 4x8
military press 3x10
incline db 3x10
dips 3x10
rdl 4x8
+ abs

Upper Pull/Lower Push

pull ups wide grip 4x8
row 3x10
bb curls 3x10
front squat 4x8
calves 3x
+ abs

3 day a week , alternating between both sets.

Since you plan to go 3 times a week, I would separate legs out of your push/pull. So you would have upper body Push, then upper body Pull, and then Legs.

Originally Posted by x~factor

Since you plan to go 3 times a week, I would separate legs out of your push/pull. So you would have upper body Push, then upper body Pull, and then Legs.

Totally agree. Do upper push, legs, upper pull.