Push Pull Routine

[traineeh]

Hi all,

Been running a strength-based/powerlifting program for the past year or so. I definitely want to keep up with the strength part however I'd like to add more volume and some mass.

Currently 6 foot, 198lbs.
Squat (comp stance): 390lbs DL (conv): 440lbs Bench (paused): 240lbs
Bench is lacking, I probably need to up the volume.
Anyways - I was wondering if you could critique this push/pull routine, which differs from the 5x5 work I was doing beforehand (texas method/531)

All the 8x3 work is strength based and follows this progression (the % are based off 1RM of each 8x3 lift):
Week 1 - 70%
Week 2 - 72.50%
Week 3 - 75%
Week 4 - 77.50%
Week 5 - 80%
Week 6 - 82.50%
Week 7 - 85%
Re-test 1RM - increase weight or maintain

Heavy Push
Low Bar Squat - 8x3
Bench Press - 8x3
DB Press - 4x6-8
Lat raises - 3x6-10
Triceps - 5x10-15 (2 exercises)

Heavy Pull
Deadlifts - 8x3
Weighted pullups - 8x3
Rows - 4x10
Face Pulls - 5x25
Biceps - 3x10 (2 exercises)

Hypertrophy Push

High Bar Squat - 5x10
Bench Press - 3x12-15
Incline DB - 3x12-15
DB Press - 3x8-12
Triceps - 5x15-20 (2 exercises)

Hypertrophy Pull
RDL - 5x12
Chin ups - 5x8
Rows - 3x15
Face pulls - 5x25
Biceps - 3x15 (2 exercises)

[TheViking1992]

Just to be sure... 8x3 means 8 sets of 3 reps, right?

[traineeh]

Just to be sure... 8x3 means 8 sets of 3 reps, right?

Yes correct - perhaps I should've written that in the description.

Starting off yes 8 sets of 3 reps for the 6 week cycle - I doubt I'll stall in a couple cycles, but if and when I do I can then either drop the weight by 10% or even add an extra set for more volume (as written by Greg Nuckols)

[TheViking1992]

Yes correct - perhaps I should've written that in the description.

Starting off yes 8 sets of 3 reps for the 6 week cycle - I doubt I'll stall in a couple cycles, but if and when I do I can then either drop the weight by 10% or even add an extra set for more volume (as written by Greg Nuckols)

Then you're gonna be in the gym for a long time. 8 working sets of squats plus 3-5 warm up sets, that's gonna take you atleast 45 minutes, if not an hour... and then you have to do the same for bench press. And then you have to do the same with deadlifts the next day with extremely fatigued core muscles. Somethings gonna snap.

[traineeh]

Then you're gonna be in the gym for a long time. 8 working sets of squats plus 3-5 warm up sets, that's gonna take you atleast 45 minutes, if not an hour... and then you have to do the same for bench press. And then you have to do the same with deadlifts the next day with extremely fatigued core muscles. Somethings gonna snap.

Good point - however considering my workout sets are only starting at 70% of my 1RM and ramping up - I shouldn't think it would be that damaging - although I totally get your point and will keep it in mind. If it starts to feel brutal then perhaps I'll swap out the days.

Other than the compound lifts - what do you think of the rest of the program?

Appreciate the feedback guys

[TheViking1992]

Good point - however considering my workout sets are only starting at 70% of my 1RM and ramping up - I shouldn't think it would be that damaging - although I totally get your point and will keep it in mind. If it starts to feel brutal then perhaps I'll swap out the days.

Other than the compound lifts - what do you think of the rest of the program?

Appreciate the feedback guys

I like Push/Pull routines even less than fullbody routines, so I can't really say anything positive... but what's with 15-25 reps sets on some of the exercises? Just seems like inefficient cardio.

[traineeh]

I like Push/Pull routines even less than fullbody routines, so I can't really say anything positive... but what's with 15-25 reps sets on some of the exercises? Just seems like inefficient cardio.

Higher volume, lower intensity for hypertrophy.

[TheViking1992]

Higher volume, lower intensity for hypertrophy.

Lower intensity for hypertrophy? Since when? While I do switch to high volume training from time to time, 75% of my training is low volume, high intensity, maximum overload training. I can bench 475 lbs and i only do 8 sets of 4-7 reps for chest this week.

[banjoman23]

Opie, did you check out PHUL or PHAT? Both routines have a strength/hypertrophy rep range mix.

[traineeh]

Hey Banjo,

I checked out PHAT, but cannot dedicate 5 days a week.

PHUL looks cool but I kinda like the "full body" ish work each day that I'll be doing on this routine.

What do you think of it? I think I found it on TNATION.

[banjoman23]

Well, not a lot of people would like that much (if any) 8x3 heavy compound work every day, from a physical stress and time-in-the-gym standpoint. But if it looks intriguing to you, then there's only one way to find out if it'll work for you personally or not...

[traineeh]

That's true.

I've mainly done powerlifting work for the past 1.5-2 years - I'm used to the heavy work. I'm basically just adding a lot more volume.

I'll stick to it for 1-2 cycles and see my progress I guess and if no luck I'll switch things up

[TheViking1992]

That's true.

I've mainly done powerlifting work for the past 1.5-2 years - I'm used to the heavy work. I'm basically just adding a lot more volume.

I'll stick to it for 1-2 cycles and see my progress I guess and if no luck I'll switch things up

´

I could actually see that kind of Powerbuilding approach work very well, if you did a bodypart split instead... High intensity combined with high volume and frequency will most likely get you injured. One of them has to be low.

[blue9steel]

First the good stuff:

1) Overall 2x week frequency is good
2) Doing an A/B heavy/light program is a good format
3) Has all six primary movement patterns
4) Push:Pull ratio is acceptable
5) Total number of exercises is reasonable (depending on rest periods)
6) Has a progression scheme for strength work

Now the not so good stuff:

1) Has DB press as a strength move, should really switch that out for military press or push press
2) Excessive arm work relative to the amount of training space available
3) Too much isolation work vs. compound exercises (15 vs. 10)
4) No progression scheme for hypertrophy work
5) No deload protocol declared (if you're not doing them you should at least call that out)
6) Lacks good assistance exercises
7) 8x3 scheme is going to take a long time, may end up pushing the sessions too long
8) Some of the 15+ rep work is going to emphasize endurance more than hypertrophy, probably not optimal
9) Face pulls are the only shoulder health item
10) No calf work?
11) No flexibility or warmup work listed

No routine is perfect, but I think yours could use a bit of a rework.