Looking for input on my workout (push/pull split)

[CaptainNapalm]

With the exception of changing things around from time to time, for the past few years I've been stuck to predominantly training by means of upper body / lower body split, training each major muscle group twice weekly. I've found that to work fairly well for me. To execute these workouts I was in the gym four times a week but now since I'm a bit busier and also more active outside, I'm trying to come up with a program where I will be in the gym three times weekly. I'd like to try the push/pull split (which I've never tried) that so many of you like and I would still like to hit every muscle group twice weekly. I've come up with the following workout:

Saturday:
BB Bench press (flat) - 5 sets
Dips - 5 sets
Shoulder press - 4 sets
Squats - 5 sets

Monday:
Lat pulldowns (wide grip) - 5 sets
BB rows - 4 sets
Rack pulls - 4 sets
Deadlifts - 4 sets


Wednesday:
DB Bench press (incline) - 3 sets
DB Tricep extensions - 3 sets
Lat pulldowns (close grip) - 3 sets
Rack pulls - 3 sets
BB Bicep curls - 3 sets

My main goals over the next few months are to add thickness to my body particularly upper back and my diet will be geared for bulking. I will be sticking to 6-12 rep ranges (starting off with lighter weight for 12 reps and finishing off my last set with 6 reps or failure whichever comes first) I think I've covered where I stimulate each muscle group twice weekly by some form of movement/lift. Saturday and Sunday are strictly compound lift days and on wednesday I've threw in a bit of isolation. I would like to get some opinions from you guys, especially those familiar and experienced with the push/pull split. Each day looks pretty good but I'm a bit afraid of Saturday where I go all out on squats and then have to deal with chest, tris and shoulders. Any thoughts?

 

[Anabolic5150]

Captain, ever thought of doing push/legs/pull?

Also, rack pulls and deads on the same day, you are an animal!

 

[CaptainNapalm]

Captain, ever thought of doing push/legs/pull?

Also, rack pulls and deads on the same day, you are an animal!

push/pull/legs sounds like an excellent and well structured workout however that means I'll be hitting each major muscle group once a week and I'm shooting for twice weekly. If I hit every muscle group once a week I would have to double up on the sets for chest or back for example in one workout. I find that after 4-5 sets for chest for example I start to tax out very quick and the last 2-3 sets are near useless (just the way my body works), so that's why I like to break down the chest workout into twice weekly but less sets per workout where I can go all out and have productive sets.

I figured rack-pulls and deads would be good in one workout. I like to hit my legs good so I figure on squat day they get a good pump and on deadlift and rack-pull day another great workout. I can't do shruggs (I find the exercise very un-natural due to previous injury) so I find rack-pulls to be an excellent trap builder and supplementary to leg development.

 

[Anabolic5150]

You could do this,

Mon-push
Tues-legs
Thurs-pull
Fri-push

Mon-legs
Tues-pull
Thurs-push
Fri-legs

You get the rotation. Volume could be less and each bodypart would be hit more often. Just an idea.

I think rack pulls and deads are going to burn you out very quickly if the intensity is where it should be. But only you can gauge that.

 

[CaptainNapalm]

You could do this,

Mon-push
Tues-legs
Thurs-pull
Fri-push

Mon-legs
Tues-pull
Thurs-push
Fri-legs

You get the rotation. Volume could be less and each bodypart would be hit more often. Just an idea.

I think rack pulls and deads are going to burn you out very quickly if the intensity is where it should be. But only you can gauge that.

Definately something to consider, thanks!

 

[Anabolic5150]

Definately something to consider, thanks!

You're welcome!

 

[pete26]

i like it, the only thing im going to say is on monday i would do ur exercises in the opposite order thatr u have them now so deads, rack pulls, bb rows, lat pull-dows, but thats just me