Hello! Since lockdown I decided to push myself a bit harder, and I thought that going from PPL 2x a week Id integrate my legs day into my pull day and go for a higher weekly intensity. I'm 18 years old and I've been training for a year with the PPL split, and about 3 months with the increased volume version.
My routine is as follows :
Monday: Push Day (Heavy)
Tuesday: Pull Day
Wednesday: Push Day (Bodyweight)
Thursday: Pull Day
Friday: Push Day (Heavy)
Saturday: Pull Day
Week 2 would be the same, except id rather have two Bodyweight Push Days.
These are the exercises I do on each day :
Push Day (Heavy) :
3x10-12 Barbell Bench Press
3x12 Incline Barbell Press
3x12 Overhead Press
3x12-15 Lateral Raises
3x10 Dumbbell Skullcrushers
3x10 Close-Grip Barbell Press
10 minute ab routine
Pull Day:
3xMax Pullups
3xMax Chin-ups
4x8 Barbell Front or Back Squats
3x20 Heavy Calf Raises or Lunges
3x12 Curls depending on the mood
3x12 Lighter Curls
Push Day (Bodyweight):
3xMax Slow Pushups
3xMax Archer Pushups
3x12 Lateral Raises
3x12 Front Raises
3xMax Diamond Pushups
3x12 Tricep Dips
10 minute ab routine
I get at least 8 hours of sleep a day. My body seems to feel fine with this workload, however I've read that training too often can lead to injuries and overtraining. Am I at risk? What can I change in my routine? Any critisism is welcomed. Thanks!
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06-29-2020, 11:39 PM #1
is my Push/Pull 6 days a week too much?
Last edited by Xarata; 06-29-2020 at 11:53 PM.
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06-30-2020, 02:12 AM #2
It all depends on how your body feels with it. You also could try just doing 3x a week for a while and see how your body reacts to that. Calisthenics is not as taxing as weights when it comes to fatigue so I think there is no problem with it. However, I am not well educated in calisthenic workouts and would recommend watching some videos and reading books about how to create your own or just follow one. Good job being motivated to continue working out during this
“Shoot for the moon. Even if you miss it you will land among the stars.” —Norman Vincent Peale.
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06-30-2020, 02:14 AM #3
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06-30-2020, 02:25 AM #4
I've never heard of a deload on calisthenic routines haha. If you get too sore just take a few days off I guess and remodel your program days. Same thing goes if you get too tired. From my understanding calisthenics should not be that taxing to the point you need to deload. Whatever you feel is right and if your body can handle it. Just don't push yourself too far to where you get injured or minimize gains.
“Shoot for the moon. Even if you miss it you will land among the stars.” —Norman Vincent Peale.
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07-04-2020, 04:33 AM #5
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07-05-2020, 10:45 AM #6
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07-05-2020, 11:09 AM #7
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07-08-2020, 03:54 AM #8
I'd recommend either splitting legs up into push and pull as well or running an upper/lower program. I also think your routine is pretty imbalanced in general. Try to work chest and back equally. Try to hit a set of rows for every set of chest presses and a set of pull-ups for every set of shoulder presses. Personally I'd recommend removing some of your chest exercises - if you are hitting chest 3 times a week, is it really necessary to have 4 different chest exercises on each pull day? Most body part splits would have 4-5 chest exercises once a week. I'd recommend choosing 3 or 4 chest exercises you like and doing 2 on each push day, so you have something like this
Push day 1:
Bench Press
Incline DB bench
OHP
Lat raise
Triceps
Squats
Pull day:
Pull-ups
Chin-ups
DB row
BB row
Biceps
Hamstring curls
Push day 2:
Dips
Flies/crossover/pec deck (pick one)
Lat raises
Reverse flies
Triceps
Front squats
That way you still hit chest 3x a week, and the gains you make will probably be the same. As for the calisthenics, I'd recommend you look up progressions, obviously they work for bodybuilding purposes considering all the street workout guys with great physiques, but they aren't doing 3 sets of pushups to failure.
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