Push/pull split

HypertrophyCoach Joe Bennett Forums Training Push/pull split

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  • #22877
    Maximilian Knödl
    Participant

    Hey Joe,
    what are your thoughts on push/pull 4 times a week ? If been training for 10 years, do you think it’s enough stimulus ? I would have two different days each, one more lower body dominant, the other more upper body. Something linke that. Or do you think a push pull legs split does make more sense. I only can go 5 times a week.

    Push 01
    A1. Frontsquats 2 Sets
    B1. Nautilus chestpress 2 sets
    C1. Roller fly 2 sets
    D1. Lying cable laterals 2 sets
    E1. Tri X 2 sets

    Pull 01
    A1. Single arm pulldown 1 set single arm 1 both
    B1. T-bar chestpad upperback 2 sets
    C1. Seated legcurls 2-3 sets
    D1. Reverse butterfly 2-3 sets
    E1. Preacher curls 2-3 sets

    Push 02
    A1. Incline bench 2 sets
    B1. Dips 2 sets
    C1. Seated Overhead press 2 sets
    D1. Leg X 2-3 sets
    E1. Lying cable laterals 2-3 sets

    Pull 02
    A1. RDL 2 Sets
    B1. Single arm pulldown 2 sets
    C1. T-bar chestpad upper back 2 Sets
    D1. Reverse butterfly 2-3 sets
    E1. Preacher curls 2-3 sets

    #22881
    Joe
    Keymaster

    Hey Joe,
    what are your thoughts on push/pull 4 s a week ? If been training for 10 years, do you think it’s enough stimulus ? I would have two different days each, one more lower body dominant, the other more upper body. Something linke that. Or do you think a push pull legs split does make more sense. I only can go 5 s a week.

    Push 01
    A1. Frontsquats 2 Sets
    B1. Nautilus chestpress 2 sets
    C1. Roller fly 2 sets
    D1. Lying cable laterals 2 sets
    E1. Tri X 2 sets

    Pull 01
    A1. Single arm pulldown 1 set single arm 1 both
    B1. T-bar chestpad upperback 2 sets
    C1. Seated legcurls 2-3 sets
    D1. Reverse butterfly 2-3 sets
    E1. Preacher curls 2-3 sets

    Push 02
    A1. Incline bench 2 sets
    B1. Dips 2 sets
    C1. Seated Overhead press 2 sets
    D1. Leg X 2-3 sets
    E1. Lying cable laterals 2-3 sets

    Pull 02
    A1. RDL 2 Sets
    B1. Single arm pulldown 2 sets
    C1. T-bar chestpad upper back 2 Sets
    D1. Reverse butterfly 2-3 sets
    E1. Preacher curls 2-3 sets

    #22890
    Maximilian Knödl
    Participant

    Thanks a lot joe !

    #22891
    Maximilian Knödl
    Participant

    Would you change something in the split ? More compound exercises maybe ?

    #22906
    Joe
    Keymaster

    Would you change something in the split ? More compound exercises maybe ?

    I think it’s a fine place to start

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