Thread: New Routine Push/Pull

Originally Posted by rzieba

I wanna get started on a new routine, but I don't know if this is a good setup. I want to do a push/pull routine meaning all pushing exercises are done on one day and pulling on the other. I am also trying to incorporate 5X5 into this routine. So it would go like this.

Monday

Barbell Bench Press 5X5
Incline Dumbell Press 3X8
Flys 2X8
Military Press 5X5
Lateral raise 4X8
Rear Delt Flys 2X8
Skull crushers 4X8

Wednesday

Deadlift 5X5
Wide Grip Chin-ups 3X8
Rows 4X8
Shrugs 3X8
Bicep Curl 4X8

Friday

Squats 5X5
Leg Extension 3X8
Leg Curl 4X8
Calve Raise 4X12

What do you think? The reason for the push/pull split is so that each muscle is only worked once per week. Monday seems a bit congested, but I don't see how else to train the shoulders. Shoulders get hit indirectly while doing chest exercises so thats why I grouped them with chest. I don't want to put them with legs for example because that way they are getting hit twice per week. Any thoughs or suggestions on this routine?
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Originally Posted by ForemanRules

I see you added some volume into my routine. I thought that much would be over training, but since you have 20,000 posts I guess I should trust you. LOL
On a side note my first priority is size and then strength. I'm on a new bulking diet and I am looking forward to doing this routine.

Originally Posted by rzieba

I see you added some volume into my routine. I thought that much would be over training, but since you have 20,000 posts I guess I should trust you. LOL
On a side note my first priority is size and then strength. I'm on a new bulking diet and I am looking forward to doing this routine.

He's the most knowledgable IM member. How could anyone not trust someone with 20k posts?

Originally Posted by BigDyl

He's the most knowledgable IM member. How could anyone not trust someone with 20k posts?

I didn't say I don't. I'm just new to these forums so I don't know anybody.

One more question. For the exercises other than the 5X5 should I be training with a weight that will cause me to fail on each set or just to come close to failure? I used to always train to failure, but I read it is not necessary. Anybody care to elaborate?

hmmm....i use to...but now i'm getting better gains that i'm not or maybe i started using good form

Hey, welcome.

If I were you I would switch wednesday and friday. The muscles you use on monday and wednesday overlap somewhat, if you know what i mean - for example your arms are used a lot in both, even when you aren't doing arms workouts. For this reason, I would put the leg day in-between. This will give your upper body some rest before it goes onto the pull day. You see wat i mean?

I do a push pull routine as well, and its very similar to yours. I have the decline bench instead of flyes, and i have skullcrushers for tri's as well as pushdowns. These are a matter of preference I think, your routine looks great. As for reps, I'm still finding out what works for me. Right now I'm trying out high reps as my goal is hypertrophy. I'll see how it goes.

Oh, I forgot to say....post count means nothing. i'm not saying foremanrules isn't knowledgeable, he helped me out to, and is always willing to provide information for people (from what i've seen in my short time here).

But from experience with forums in general, do not base your trust on the number of posts people have. For example, i have given you information that is valid here, but i only have 20ish posts. Think for yourself

Originally Posted by Prodigy

Oh, I forgot to say....post count means nothing. i'm not saying foremanrules isn't knowledgeable, he helped me out to, and is always willing to provide information for people (from what i've seen in my short time here).

But from experience with forums in general, do not base your trust on the number of posts people have. For example, i have given you information that is valid here, but i only have 20ish posts. Think for yourself

Hey thanks for the info. I will put legs on Wednesday. I see you live in ontario, I do too. What city?

Here would be my version of your routine:

Push
Bench Press 5x5 / Military Press 5x5 (Alternate weekly)
Military Press 3x8 / Bench Press 3x8 (Alternate weekly)
Incline DB Press 3x8
Flys 2x10
Lateral Raises 3x10
Skullcrushers 3x10

Reasoning: Rear delt work is moved to pull day because rear delts get worked moreso on pull day. Cut out a set on lateral raises and skullcrushers to keep volume more reasonable. Altered the isolation work to be lighter for a little bit more variation in repetition range. Moved your two power movements to the top of the list to equally train vertical/horizontal plane. Moved isolation work to the end of the workout.


Pull
Bent Rows 5x5 / Chinups 5x5 (Alternate weekly)
Chinups 3x8 / Bent Rows 3x8 (Alternate weekly)
Shrugs 3x10
Bicep Curls 3x10
Reverse Flys 2x10

Reasoning: Moved deadlifts to leg day to even things out more. Altered isolation work for more varied rep ranges. Added reverse flys because it hits pulling muscles.


Legs
Squats 5x5 / Deadlifts 5x5 (Alternate weekly)
Deadlifts 3x8 / Squats 3x8 (Alternate weekly)
Leg Extensions 3x12
Leg Curls 3x12
Calf Raises 4x12

Reasoning: Altered isolation work for more varied rep ranges. Added deadlifts to even out workouts more; deadlifts do work your legs quite well.

Hey CowPimp thanks for the analysis. When you say alternate weekly is this what you mean?

Week 1 Monday

Bench Press 5X5 and Military Press 3X8

and then

Week 2 Monday

Military Press 5X5 and Bench Press 3X8

??

As for the Deadlifts I think I'm gonna keep them on a seperate day from squats because It will be tough for me to squat and deadlift on the same day. I see what you mean about making it more even, but I will add Abs to my leg day so it'll be pretty full as well.

Originally Posted by rzieba

Hey CowPimp thanks for the analysis. When you say alternate weekly is this what you mean?

Week 1 Monday

Bench Press 5X5 and Military Press 3X8

and then

Week 2 Monday

Military Press 5X5 and Bench Press 3X8

??

Yeah, that's what I mean.

As for the Deadlifts I think I'm gonna keep them on a seperate day from squats because It will be tough for me to squat and deadlift on the same day. I see what you mean about making it more even, but I will add Abs to my leg day so it'll be pretty full as well.

I can understand where you're coming from, but don't whimp out! Hehe. Kidding kidding. I wish you the best of luck.

Originally Posted by rzieba

Hey thanks for the info. I will put legs on Wednesday. I see you live in ontario, I do too. What city?

Hey, no problem, glad I could help. I'm in Ottawa. Where are you living? How old are you?

Originally Posted by Prodigy

Hey, no problem, glad I could help. I'm in Ottawa. Where are you living? How old are you?

I live in London. I'm 20 years old.