Full Body Split Routine - Push / Pull Opinions

yellowmoomba · 09-29-2004, 01:41 PM

I'm think about doing this (below) for a few weeks. Has anyone tried doing a full body split routine? Comments??

Thanks

FULL BODY SPLIT PUSH / PULL ROUTINE

GOALS
1. Keep training time under 1 hour: 3 x per week
2. Keep mass but lean up

PUSH DAY – QUAD, PEC, FRONT DELT, TRICEP, CALF

PULL DAY – LAT, TRAP, HAM, REAR/MED DELT, BICEP

PROGRAM:

TAKE A DAY OFF IN BETWEEN WORKOUTS

SHIFT FOCUS BETWEEN WORKOUT A1/A2 & B1/B2

CARDIO/SPORTS WILL BE PREFORMED ONE DAY A WEEK OUTSIDE WORKOUT PROGRAM so a typical week would be:

Sunday PUSH A1
Monday Sport
Tuesday OFF
Wednesday PULL B1
Thursday OFF
Friday PUSH A2
Saturday OFF
Sunday PULL B2

PUSH A1 (FOCUS: QUAD/CALF) (Weight)
Squats 2 X 5 - 8 reps (295)
Bench Press 1 X 5 - 8 reps (225)
Lunge 2 X 5 - 8 reps (110)
Barbell Shoulder Press 1 X 5 - 8 reps (125)
Leg Press 2 X 10 (10 plates)
Weighted Dips 1 X 5 - 8 reps (bw +65)
Standing Calf Raises 2 X 5 - 8 reps (270)
CG Press 1 X 5 - 8 reps (175)
Plyometrics 4 x 25 reps (bw)
Knee Raises 2 X 15 reps (10)

PULL B1 (FOCUS: BACK/HAM) (Weight)
Weighted Pullups 2 X 5 - 8 reps (bw +55)
Sumo Style Deadlift 2 X 10 (275)
SLDL 2 X 5 - 8 reps (275)
Seated Rows 2 X 5 - 8 reps (200)
Upright Row 2 X 5 - 8 reps (125)
Weighted Chinups 2 X 5 - 8 reps (bw +45)
Low Row 2 X 10 (230)
Trunk Pulldowns 2 X 15 reps (150)

PUSH A2 (FOCUS: CHEST/FRONT DELT/TRICEP) (Weight)
Squats 1 X 20 reps (225)
Dips 2 X 15 reps (bw)
Hack Squat 1 X 20 reps (200)
Barbell Shoulder Press 2 X 15 reps (85)
Incline DB Press 2 X 15 reps (75)
Overhead Tricep Extensions 2 X 15 reps (150)
Standing Calf Raises 2 X 15 reps (180)
Fly 2 X 10 (50)
Bench Pushup 1 X 25 (bw)
Knee Raises 2 X 15 reps (10)

PULL B2 (FOCUS: TRAP/REAR-MED DELT/BICEP) (Weight)
Dumbbell Pullovers 1 X 15 reps (75)
Pullups 1 X 15 reps (bw)
Leg Curls 1 X 15 reps (150)
Single DB Row 1 X 15 reps (140)
Rack Deadlift 2 X 5 - 8 reps (365)
Barbell Bicep Curls 2 X 15 reps (70)
Side Raise 2 X 10 (30)
Reverse Fly 2 X 10 (35)
Hammer Curls 2 x 10 (40)
Hyper Extensions 1 X 10 (25)
Trunk Pulldowns 2 X 15 reps (150)

**P-funk** · 09-29-2004, 01:44 PM

total body push pull is a sweet way to train too.

Rocco32 · 09-29-2004, 01:54 PM

I've done that schedule, except 4x a week (Mon, Tue, Thur, Fri). I liked it, I like high volume sometimes.

yellowmoomba · 09-29-2004, 01:58 PM

Quote:

Originally Posted by P-funk

total body push pull is a sweet way to train too.

I've tried Total Body Workouts - I like 'em for a while then I feel the need to focus on a particular muscle group.

P-Funk -

What do you think about the program I outlined here?

yellowmoomba · 09-29-2004, 01:59 PM

Quote:

Originally Posted by rock4832

I've done that schedule, except 4x a week (Mon, Tue, Thur, Fri). I liked it, I like high volume sometimes.

Thanks for your reply Rock

**P-funk** · 09-29-2004, 02:17 PM

I like the program. It looks pretty brutal. You are realy going to have to be moving to fit it all in in under 1hr. That is good though, I like fast pace workouts. On the sets were you are doing one set of 20 (like squats on push 2 day) is that an all out set? Like breathing squats? Like total failure? Don't know that I would throw the plyos in on day one at the end like that, after heavy squats and leg presses. You may want to change the order of the exericses. Is this like a high intensity routine? Like all sets to failure?

yellowmoomba · 09-29-2004, 02:22 PM

Quote:

Originally Posted by P-funk

I like the program. It looks pretty brutal. You are realy going to have to be moving to fit it all in in under 1hr. That is good though, I like fast pace workouts. On the sets were you are doing one set of 20 (like squats on push 2 day) is that an all out set? Like breathing squats? Like total failure? Don't know that I would throw the plyos in on day one at the end like that, after heavy squats and leg presses. You may want to change the order of the exericses. Is this like a high intensity routine? Like all sets to failure?

Yes - high intensity for everything. Breathing squats

I was thinking the same thing about the plyos but I didn't know where else to put 'em. I'd rather have the plyo's on the heavy day then when I'm doing the breathing squats ..... Thanks for taking the time to read through it!!!

I appreciate it !!

**P-funk** · 09-29-2004, 02:25 PM

yeah, if you are going all out on every set to failure you may have problems training 4 times a week like this. The frequency is pretty high for a HIIT session IMO. you may want to try something like

day 1- push A1
day 2- rest
day 3- Pull B1
day 4- rest
day 5- push B2
day 6- rest
day 7- either rest or continue with pull B2

Just an idea to kind of save yourself up a little bit.

yellowmoomba · 09-29-2004, 02:30 PM

Quote:

Originally Posted by P-funk

yeah, if you are going all out on every set to failure you may have problems training 4 times a week like this. The frequency is pretty high for a HIIT session IMO. you may want to try something like

day 1- push A1
day 2- rest
day 3- Pull B1
day 4- rest
day 5- push B2
day 6- rest
day 7- either rest or continue with pull B2

Just an idea to kind of save yourself up a little bit.

I do plan on taking a day off in between every workout so I won't do 4 sessions in 7 days...It should take me at least 8 or 9 days to do 4 sessions since I play football once a week.

**P-funk** · 09-29-2004, 02:37 PM

Quote:

Originally Posted by yellowmoomba

I do plan on taking a day off in between every workout so I won't do 4 sessions in 7 days...It should take me at least 8 or 9 days to do 4 sessions since I play football once a week.

Oh great. Sorry, maybe I missed that in your original post. I though that would be a mon, tues, thurs, fri type thing. 3 workouts in one week should be good on this program and will really kick your ass.

09-29-2004, 01:41 PM	#1
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,583 Photos: 2	Full Body Split Routine - Push / Pull Opinions I'm think about doing this (below) for a few weeks. Has anyone tried doing a full body split routine? Comments?? Thanks FULL BODY SPLIT PUSH / PULL ROUTINE GOALS 1. Keep training time under 1 hour: 3 x per week 2. Keep mass but lean up PUSH DAY – QUAD, PEC, FRONT DELT, TRICEP, CALF PULL DAY – LAT, TRAP, HAM, REAR/MED DELT, BICEP PROGRAM: TAKE A DAY OFF IN BETWEEN WORKOUTS SHIFT FOCUS BETWEEN WORKOUT A1/A2 & B1/B2 CARDIO/SPORTS WILL BE PREFORMED ONE DAY A WEEK OUTSIDE WORKOUT PROGRAM so a typical week would be: Sunday PUSH A1 Monday Sport Tuesday OFF Wednesday PULL B1 Thursday OFF Friday PUSH A2 Saturday OFF Sunday PULL B2 PUSH A1 (FOCUS: QUAD/CALF) (Weight) Squats 2 X 5 - 8 reps (295) Bench Press 1 X 5 - 8 reps (225) Lunge 2 X 5 - 8 reps (110) Barbell Shoulder Press 1 X 5 - 8 reps (125) Leg Press 2 X 10 (10 plates) Weighted Dips 1 X 5 - 8 reps (bw +65) Standing Calf Raises 2 X 5 - 8 reps (270) CG Press 1 X 5 - 8 reps (175) Plyometrics 4 x 25 reps (bw) Knee Raises 2 X 15 reps (10) PULL B1 (FOCUS: BACK/HAM) (Weight) Weighted Pullups 2 X 5 - 8 reps (bw +55) Sumo Style Deadlift 2 X 10 (275) SLDL 2 X 5 - 8 reps (275) Seated Rows 2 X 5 - 8 reps (200) Upright Row 2 X 5 - 8 reps (125) Weighted Chinups 2 X 5 - 8 reps (bw +45) Low Row 2 X 10 (230) Trunk Pulldowns 2 X 15 reps (150) PUSH A2 (FOCUS: CHEST/FRONT DELT/TRICEP) (Weight) Squats 1 X 20 reps (225) Dips 2 X 15 reps (bw) Hack Squat 1 X 20 reps (200) Barbell Shoulder Press 2 X 15 reps (85) Incline DB Press 2 X 15 reps (75) Overhead Tricep Extensions 2 X 15 reps (150) Standing Calf Raises 2 X 15 reps (180) Fly 2 X 10 (50) Bench Pushup 1 X 25 (bw) Knee Raises 2 X 15 reps (10) PULL B2 (FOCUS: TRAP/REAR-MED DELT/BICEP) (Weight) Dumbbell Pullovers 1 X 15 reps (75) Pullups 1 X 15 reps (bw) Leg Curls 1 X 15 reps (150) Single DB Row 1 X 15 reps (140) Rack Deadlift 2 X 5 - 8 reps (365) Barbell Bicep Curls 2 X 15 reps (70) Side Raise 2 X 10 (30) Reverse Fly 2 X 10 (35) Hammer Curls 2 x 10 (40) Hyper Extensions 1 X 10 (25) Trunk Pulldowns 2 X 15 reps (150)
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

09-29-2004, 01:44 PM	#2
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	total body push pull is a sweet way to train too.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-29-2004, 01:54 PM	#3
Rocco32 UNLEASH THE BEAST Elite Member Join Date: Mar 2003 Location: Arlington, VA Posts: 22,313 Photos: 18	I've done that schedule, except 4x a week (Mon, Tue, Thur, Fri). I liked it, I like high volume sometimes.
	I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

09-29-2004, 02:17 PM	#6
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	I like the program. It looks pretty brutal. You are realy going to have to be moving to fit it all in in under 1hr. That is good though, I like fast pace workouts. On the sets were you are doing one set of 20 (like squats on push 2 day) is that an all out set? Like breathing squats? Like total failure? Don't know that I would throw the plyos in on day one at the end like that, after heavy squats and leg presses. You may want to change the order of the exericses. Is this like a high intensity routine? Like all sets to failure?
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

09-29-2004, 02:25 PM	#8
P-funk Patrick Super Moderator Join Date: Dec 2002 Location: AZ Posts: 30,631	yeah, if you are going all out on every set to failure you may have problems training 4 times a week like this. The frequency is pretty high for a HIIT session IMO. you may want to try something like day 1- push A1 day 2- rest day 3- Pull B1 day 4- rest day 5- push B2 day 6- rest day 7- either rest or continue with pull B2 Just an idea to kind of save yourself up a little bit.
	http://pwtraining.blogspot.com/.....come and see what is on my mind! Ivonne's Blog on Health and Wellness! Looking for online training/coaching/consulting? --> Optimum Sports Performance "In the beginners mind there are many possibilities, in the experts there are few." -Buddha's Little Instruction Book

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