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Newcome to Push/Pull. Is this a good enough program?

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Mags

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Hey guys, I found this in an old thread on here. I was wondering if anyone thought this still a good push/pull/legs workout, or whether the last four years have seen better push/pull improvements.

I've always been a guy who trains five days a week, one body part a day. That has had to become four days a week as work's picked up. This approach has yeilded gains over the years, however, I'm looking to change things up and give something else a try. I was going to do HIIT, but am not 100% how to implement a program properly, so I've opted to attempt a push/pull regime. I'm looking to gain mass over an intense 6-8 week period. I'm currently on approx. 4500 cals but will boosting that to around 5000 minimum and adding/subtracting regarding gains in muscle/fat. I'm working on the 1.5g of protein per lb of bodyweight per day basis, with high-carbs. I believe my fats are all in line, too.

Anyway, please have a look over this and give me your insights/advice.


Day 1- Upper Push
Day 2- off
Day 3- Lower
Day 4- off
Day 5- Upper Pull
Day 6 and 7- off

Upper push
· Flat BB Bench Press- 3 sets
· Incline Bench - 3 sets
· Seated DB Overhead Press- 3 sets
· Dips- 3 sets
· Triceps extension- 3 sets

Upper pull
· Bent over BB row- 3 sets
· Seated Cable row- 3 sets
· Pull-ups (Wide Overhand Grip)- 3 sets
· Upright rows- 3 sets
· Barbell curls- 3 sets

Lower
· Squats- 4 sets
· Stiff Legged Dead lifts- 4 sets
· Leg Extensions- 3 sets
· Leg Curls- 3 sets
· Calf raise- 3-4 sets
· Abs- 3 sets


One set 6-10 reps, one set 2-5 reps and one set 11-15 reps.
Cheers.
 
I would do a 4d split & and add in another lower, maybe split up deads & squats (mind you, I have Westside Barbell on the brain)? Hopefully Phineas, Push&Pull, or Gaz will chime in. They have it down to a science.
 
Couple questions:
Are you using AAS?
Can you do weighted pull-ups?
One set 6-10 reps, one set 2-5 reps and one set 11-15 reps? Some exercises say 4 sets?(Personally, I don't like one strict rep scheme for everything. For example, my rep range for my calves is never the same as for my chest.)
 
PushAndPull said:
Couple questions:
Are you using AAS?
Can you do weighted pull-ups?
One set 6-10 reps, one set 2-5 reps and one set 11-15 reps? Some exercises say 4 sets?(Personally, I don't like one strict rep scheme for everything. For example, my rep range for my calves is never the same as for my chest.)
Click to expand...

I'll be running 1T-Tren and Turnanibol for 6-8 weeks.
I've never attempted weighted pull-ups, only ever bodyweight.
Apologies, the rep ranges were what came with the training outline in the thread I found.

Cheers.
 
I have no experience with AAS/Prohormones so I have no idea what additional recovery the 1T-Tren and Turnanibol will give you.

Assuming the 1T-Tren and Turnanibol isn't a crazy stack

I would split the legs into two days
Day 1- Upper Push
Day 2- Legs
Day 3- off
Day 4- Upper Pull
Day 5- Legs
Day 6 and 7- off

Upper push
Flat BB Bench Press- 3 sets
Incline Bench - 3 sets
Weighted Dips- 3 sets
Seated DB Overhead Press- 3 sets
Corner Press - 3 sets
Triceps extension- 3 sets

Upper pull
Pull-ups (Weighted if poissible)
Standard overhand grip- 3 sets
Standard underhand grip- 3 sets
Standard neutral grip- 3 sets

Rows
Bent over BB row- 3 sets
Seated Cable row- 3 sets

If you cannot do the weigthed pull-ups or just really like curls
Barbell curls- 3 sets

Also, nothing wrong with doing a couple of sets of shrugs, but I would drop the upright rows.

Legs (day one)
Squats- 5 sets
Stiff Legged Dead lifts - 3 sets
Calf raise- 4 sets
If you really like doing abs
Abs - 3 sets

Legs (day two)
Dead lifts(from the floor)- 5 sets
Bulgarian split squats or weighted lunges - 3 sets
Good Mornings - 3 sets
Calf raise- 4 sets

If this is hardcore shit. I would think a 3 on (push/pull/legs) 2 off would be good, but I really wouldn't know.

The only difference would be the leg day
Squats- 5 sets
Dead lifts(from the floor)- 5 sets
Good Mornings - 2 sets
Calf raise- 5 sets


Hope this helps
 
PushAndPull said:
I have no experience with AAS/Prohormones so I have no idea what additional recovery the 1T-Tren and Turnanibol will give you.

Assuming the 1T-Tren and Turnanibol isn't a crazy stack

I would split the legs into two days
Day 1- Upper Push
Day 2- Legs
Day 3- off
Day 4- Upper Pull
Day 5- Legs
Day 6 and 7- off

Upper push
Flat BB Bench Press- 3 sets
Incline Bench - 3 sets
Weighted Dips- 3 sets
Seated DB Overhead Press- 3 sets
Corner Press - 3 sets
Triceps extension- 3 sets

Upper pull
Pull-ups (Weighted if poissible)
Standard overhand grip- 3 sets
Standard underhand grip- 3 sets
Standard neutral grip- 3 sets

Rows
Bent over BB row- 3 sets
Seated Cable row- 3 sets

If you cannot do the weigthed pull-ups or just really like curls
Barbell curls- 3 sets

Also, nothing wrong with doing a couple of sets of shrugs, but I would drop the upright rows.

Legs (day one)
Squats- 5 sets
Stiff Legged Dead lifts - 3 sets
Calf raise- 4 sets
If you really like doing abs
Abs - 3 sets

Legs (day two)
Dead lifts(from the floor)- 5 sets
Bulgarian split squats or weighted lunges - 3 sets
Good Mornings - 3 sets
Calf raise- 4 sets

If this is hardcore shit. I would think a 3 on (push/pull/legs) 2 off would be good, but I really wouldn't know.

The only difference would be the leg day
Squats- 5 sets
Dead lifts(from the floor)- 5 sets
Good Mornings - 2 sets
Calf raise- 5 sets


Hope this helps
Click to expand...

Nice one, dude. Thanks for the feedback.

The stack isn't anything too mental, but it should give me some extra horsepower when training.

A couple of queries: what are corner presses? Also, what would be a good rep range in general? I usually go no higher than 8 reps (except for my lighter warm-up sets and final flush sets) and down to failure around 3-4 reps. I also pyramid the weight up with each set. Is it worth continuing training at the lower reps? Should I jump straight into heavier sets sooner and dispense with pyramiding? I'm assuming that as I only have six/eight weeks on this cycle, it would be better to go heavy.

Apologies for the barrage of questions, but it'd be insightful to get you folks' opinions.

Cheers, again.
 
Phineas said:
Split legs into push and pull.
Click to expand...

How do you mean? As in putting squats and the like into the same day as bench and the other pushing movements, or by keeping legs on separate days but split into their own push/pull movements?

Cheers.
 
For the rep ranges, I would suggest something like this


Upper push
Flat BB Bench Press- 3x5
Incline Bench - 3x5
Weighted Dips- 3x5
Seated DB Overhead Press- 3x8
Corner Press - 3x10
Triceps extension- 3x8

Upper pull
Pull-ups (Weighted if poissible)
Standard overhand grip- 3x5
Standard underhand grip- 3x5
Standard neutral grip- 3x5

Rows
Bent over BB row- 3x8
Seated Cable row- 3x8


Legs (day one)
Squats- 5x5
Stiff Legged Dead lifts - 3x8
Calf raise- 4x12


Legs (day two)
Dead lifts (from the floor)- 5x5
Bulgarian split squats or weighted lunges - 3x8
Good Mornings - 3x6 (I would go light on this movement)
Calf raise- 4x12


I would not pyramid the weight up with each set, that's warm up overkill. I only warm up once. I personally perfer 10-15 minutes of light/medium cardio before I touch a weight, start with one light set, and then start the working sets. I've also done and liked pyramiding the first set of the first exercise for a warm up.
 
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IronMag Labs Prohormones
Nice one. Cheers, dude. As for the YouTube vid, I can't view it at present as the internet fascists at my work don't give us access to certain sites. Lucky I'm on here. Will try and check it on my phone or someplace later. Thanks again.
 
Hey guys, I did my first push-orientated workout yesterday. Went well and made training more fun again.

I assume I'll take a while for my stamina to come up to speed as I was pretty fried by the time I'd gotten to shoulders (remember, I've only really been doing bodypart/muscle group training before). Still managed to do the whole workout, though which felt good, but I wasn't throwing up heavy weight by the end of it in comparison to the heavy benching I was doing.

Just a few questions about the programme I've adopted above. Are the dips supposed to be a third chest exercise or triceps-focused? I know they work both, and placed at this point in the workout I assume it's for chest, but they tend to roast my triceps rather than my lower chest. I lean into the dips, too, to place more stress on the chest, but the tris still seem to get the brunt of it. If I'm feeling it as more of a tricep exercise, is it worth moving dips to after the shoulder exercises and put it with the tri part of the workout, or would that mean missing out on a third exercise for pounding chest?

Cheers.
 
Glad to hear you enjoyed it.
The dips were there more for the tri's than chest. I know the angle of decent matters with dips, but after the first two pushing exercises your chest should be pretty weak and so your tri's will have to take even more of the exercise than normal. Since you feel that the upper push was quite a load and the dips blasted your tri's I would recommend dropping the tricep extensions. No need for overkill. I would keep them where they are though, as the exercise basically finishes the chest and tri's. The tricep extensions were at the end only if your tri's hadn't had enough.
 
Hey, guys.

I've been doing this push/pull workout for the last two weeks or so.
It's going quite well.

I have one query regarding benching, though.

I tend to get the best chest development from pressing dumbells. I don't know whether it's the less-restrained movement, each pectoral being independently stressed or the further range of motion, but dumbells seem to gvie me better results in terms of growth than barbell benching. Of course, I don't go as heavy with dumbells as with a barbell, but I still push for four to six reps (or I did before switching to benching).

My dilemma is thus: I know that using push/pull is a way of fully utilising lifts that cause the body to produce more growth hormone. Therefore, the bench press means more weight, more stress, more growth hormone produced, right? Will I get the same effect if I now switch to dumbells (remaining in the same rep range as benching), or am I limiting myself by ditching the barbell bench press?

Cheers.
 
I wouldn't worry about it. If you see more development with DB's, then go for it. I figure that the reason for the lest weght with dumbells is that more secondary muscles (smaller and weaker) are relied on.
 
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