Looking For a Good Push / Pull Routine, 4 Day Split

[SupaFly78]

I'm ready for something new and want to give this a try

[SupaFly78]

bump

[SuicideGripMe]

Heres two I like....
My Intermediate Workout
By Jesse Jobes a recreational powerlifter
Remember to work ABS everyday with either weight or without. Keep form perfect on every rep and make sure to use 100% intensity with everything.

Day 1 Bench day
Bench Press 5x5 (Warm-up then do 3 work sets increasingweight each set)
DB presses 3x10
Skullcrushers 3x10
Pushdowns 3x10
Lateral raises (front side bentover) 3x10
Bent over rows or DB rows 4x10

Day 2 Squat day
Squats 5x5 (Warm-up then do 3 work sets at sameweight increase weight each week) Remember to work on picture perfectform every rep
Leg curls 3x10
Hyperextions 4x10 (Add weight if you want to)
Calve raises 5x10

Day 3 Aux bench day
Incline or Decline presses 3x8 (alternate each
week)
DB extensions 3x10
Pressdowns 3x10
Lat pulldowns 4x10
Upright Rows 3x10

Day 4 DL day
Deadlifts 5x5 increase weight each set use Sumo
or Conv.
Powercleans 3x5
Straight leg DL's 3x8
Hyperextions 3x10 (add weight if wanted


------OR------

2 Day split Push/Pull Workout Routine

Push/Pull Workout Routine

This is a general workout plan. It can be used for building strength or muscle.

Pull (legs, back, biceps, & calves)
1. Squats (and/or Deadlifts)
2. Pull ups (or Lat pull downs) [optional]
3. Bent over rows (or cable rows)
4. Barbell curls
5. Calf raises [optional]
6. Side bends

Push (chest, shoulders, triceps)
1. Bench press
2. Shoulder press
3. Incline dumbbell bench press [optional]
4. Skull crushers (or maybe dips)
5. Crunches or sit ups


Here is a schedule for doing 3 workouts per week doing each workout an average of
1.5 times per week.

Week 1, Week 2,
Mon:, Pull, Push,
Wed:, Push, Pull,
Fri:, Pull, Push,

Here is a schedule for 4 workouts per week doing each workout twice a week.

Mon: Pull
Tue: Push
Thur: Pull
Fri: Push

Do both squats and deadlifts or alternate them in pull workouts for more recovery
time. Going lighter on one lift and regular on the other lift is another option.

Here is an reduced schedule with 4 workouts per week.

Mon: (pull) Squats, Bent over rows, Barbell curls, & Calf raises.
Tue: (push) Bench press, Incline DB bench press, Skull crushers, & Crunches
Wed: agility and/or cardio day (or an off day)
Thur: (pull) Deadlifts, Pull ups, Barbell curls, & Calf raises.
Fri: (push) Bench press, Shoulder press, Dips, & Leg raises

[lefthookright]

Pull (legs, back, biceps, & calves)
1. Squats

Squats is a push movement. lol
Another thing is working abs everday is dumb. It's a muscle like all the others do you work your legs everyday? So don't do the same for your abs

[SamSS]

Yeah, I wouldn't trust a program that says squats are a 'pull' exercise (lol), but that's just me.

[SuicideGripMe]

Originally Posted by lefthookright

Pull (legs, back, biceps, & calves)
1. Squats

Squats is a push movement. lol
Another thing is working abs everday is dumb. It's a muscle like all the others do you work your legs everyday? So don't do the same for your abs

Sorry, the correct term would be Chest,Shoulders,Tris/Legs, Back, Bis... Not a big deal really.