Push/ Pull - Help Critique

[czulsk]

Hello there,

I'm looking for some suggestions on how to tweak my routine to fit more of my needs. My primary goal is bodybuilding to have that aesthetics look, so I can look and feel good. I'm the everday 41 year old Joe with a sedentary desk job. Most of my exercise is when I walk to and from work. I'm an expat living in China that gets around 8,000 steps per week walking to the subway to get to work.

This routine I have visioned.

Day 1: Pull - Strength

DL: Deadlifts
Hor. Pull: Bentover Barbell
Ver. Pull: Lat Pulldowns
HH: Glute bridges
Hor Pull: Face Pulls
Ver. Pull: Chin ups

Day 2: Push - Strength

Sq.: Squats
Hori Push: Bench Press
Ver. Push: OHP
Unilateral: Bulgarian Split Squats
Hori. Push: Chest Flys
Ver. Pull: Lateral Raise

Day 4: Pull - Hypertrophy

HH: Glute Bridges
Hori Pull: Seated Rows
Ver. Pull: Lat Pulldowns
unileteral: Leg Curls
Hor. Pull: Face Pulls
Ver. Pull: Chin Ups
Iso Pull: Bicep Curls

Day 5: Push - Hypertrophy

Sq: Hack Squats
Hori. Push: Bench Press
Ver. Push: OHP
Uniletral: Leg Extensions
Hori. Push: Chest Flys
Ver. Push: Lateral Raise
Iso. Push: Tricep pushdowns


I've done it like this because I didn't want to have 1 day dedicated to Legs like the other routines such as PPL and PHUL. I already get most of my cardio and legs walking everyday. My sets are 3 and reps will be adjusted accordingly to strength and hypertrophy.

Thank you,

czulsk

[czulsk]

Hello there,

I'm looking for some suggestions on how to tweak my routine to fit more of my needs. My primary goal is bodybuilding to have that aesthetics look, so I can look and feel good. I'm the everday 41 year old Joe with a sedentary desk job. Most of my exercise is when I walk to and from work. I'm an expat living in China that gets around 8,000 steps per week walking to the subway to get to work.

This routine I have visioned.

Day 1: Pull - Strength

DL: Deadlifts
Hor. Pull: Bentover Barbell
Ver. Pull: Lat Pulldowns
HH: Glute bridges
Hor Pull: Face Pulls
Ver. Pull: Chin ups

Day 2: Push - Strength

Sq.: Squats
Hori Push: Bench Press
Ver. Push: OHP
Unilateral: Bulgarian Split Squats
Hori. Push: Chest Flys
Ver. Pull: Lateral Raise

Day 4: Pull - Hypertrophy

HH: Glute Bridges
Hori Pull: Seated Rows
Ver. Pull: Lat Pulldowns
unileteral: Leg Curls
Hor. Pull: Face Pulls
Ver. Pull: Chin Ups
Iso Pull: Bicep Curls

Day 5: Push - Hypertrophy

Sq: Hack Squats
Hori. Push: Bench Press
Ver. Push: OHP
Uniletral: Leg Extensions
Hori. Push: Chest Flys
Ver. Push: Lateral Raise
Iso. Push: Tricep pushdowns


I've done it like this because I didn't want to have 1 day dedicated to Legs like the other routines such as PPL and PHUL. I already get most of my cardio and legs walking everyday. My sets are 3 and reps will be adjusted accordingly to strength and hypertrophy.

Thank you,

czulsk

Adjusted Program for the new month. Any thoughts?

Day 1: Push - Strength

Sq.: Squats - 3/5
Hori Push: Bench Press - 3/5
Ver. Push: OHP - 2/6
Unilateral: Leg Extensions - 3/12
Hori. Push: Chest Flys - 2/12
Ver. Pull: Lateral Raise - 2/12

Day 2 - Pull Strength

DL: RDL - 3/5
Hor. Pull: Bentover Barbell - 3/5
Ver. Pull: Lat Pulldowns: 2/10
Unilateral: Standing Leg Curls: 3/12
Hor Pull: Face Pulls - 2/12
Ver. Pull: Chin ups - 2/5

Day 4: Legs Hypertrophy

Sq: Hack Squat - 3/ 8
DL: RDL - 3/8
Unilateral: Bulgarian Split Squats - 3/8
HH: Hip Thrusters - 3/ 8
Calves: Donkey Calf Raise - 4/12


Day 5: Upper - Hypertrophy

Hori. Push: Bench Press - 3/ 8
Hori. Pull: Seated Row - 3/10
Vert. Push: OHP - 2/12
Vert. Pull: Chinups- 2/ 8
Iso Triceps: Tricep Pushdowns - 2/ 12
Iso Biceps: Bicep Barbell Curls - 2/ 12

Any adjustments needed?

thanks