Pull-Push-Legs-Arms routine

[RapidFail]

Something I came up with for fun for how I would structure a lower frequency routine with an upper body focus. Dynamic double progression - add a small amount of weight when you hit the top of the rep range for the first set and the other sets are still in the rep range.

MONDAY - PULL
Deadlift 3 x 4-6
Barbell Row 3 x 6-10
Weighted Chin Up 3 x 6-10
Dumbbell Row 3 x 8-12
Shrug 3 x 10-15
Face Pull 3 x 12-20

Tuesday rest

WEDNESDAY - PUSH
Bench Press 3 x 5-8
OHP 3 x 6-10
DB Incline Bench 3 x 8-12
Close Grip Bench 3 x 8-12
Lateral Raise 3 x 12-20
Tricep Pushdown 3 x 10-15

Thursday rest

FRIDAY - LEGS
Squat 3 x 5-8
RDL 3 x 6-10
Split Squat 3 x 6-10
Leg Curl 3 x 10-15
Calf Raise 3 x 12-20
Abs 3 sets

SATURDAY - ARMS
Overhead Extensions 3 x 10-15 superset / Hammer Curl 3 x 10-15
Skullcrushers 3 x 10-15 superset / Bicep Curl 3 x 8-12
Lateral Raise 3 x 12-20 superset / Neck Work 3 x 15-25

Sunday rest

[paulinkansas]

SATURDAY Neck Work 3 x 15-25

Can you elaborate on neck work? When I did wrestling in high school our neck work was based on time, not reps.

[TAWS6]

How are you doing 4 presses on push day? I feel like after 2 I’m done.

[Camarija]

I would just run Upper/Lower every other day with exercise selection that favors arms, similar to Coach's setup

Upper Day
1. Weighted Dips
2. Incline DB
3. Weighted Chin Ups
4. Chest Supported Wide Grip T-Bar Row
5. Lateral Raise
6. Face Pull
7. French Press
8. Preacher Curl

Rest Day

Lower Day
1. Calf Raise + Hip Adduction/Abduction Giant Set
2. Front Squat
3. Leg Extension
4. Weighted Back Extension
5. Seated Leg Curl
6. Decline Ab Crunch/Leg Raise Superset
7. Upright Row
8. Cable Tricep Pushdown / Cable Curl Superset

Rest Day

Repeat

Frequency is 3.5 training days a week with arms being a bigger focus

[RapidFail]

How are you doing 4 presses on push day? I feel like after 2 I’m done.

Because I'm weak and can handle a lot of pushing/pressing volume! You're right though - I don't think this would be close to be optimal for chest.

[RapidFail]

Can you elaborate on neck work? When I did wrestling in high school our neck work was based on time, not reps.

Neck Extensions and/or curls with light weight. I'm not doing them at present but have done both. It's really just a slot for putting in work to address a weak point - doesn't have to be neck work.

[icetrauma]

Because I'm weak and can handle a lot of pushing/pressing volume! You're right though - I don't think this would be close to be optimal for chest.

Add some chest in to your Saturday workout.

[RapidFail]

I would just run Upper/Lower every other day with exercise selection that favors arms, similar to Coach's setup

Upper Day
1. Weighted Dips
2. Incline DB
3. Weighted Chin Ups
4. Chest Supported Wide Grip T-Bar Row
5. Lateral Raise
6. Face Pull
7. French Press
8. Preacher Curl

Rest Day

Lower Day
1. Calf Raise + Hip Adduction/Abduction Giant Set
2. Front Squat
3. Leg Extension
4. Weighted Back Extension
5. Seated Leg Curl
6. Decline Ab Crunch/Leg Raise Superset
7. Upright Row
8. Cable Tricep Pushdown / Cable Curl Superset

Rest Day

Repeat

Frequency is 3.5 training days a week with arms being a bigger focus

I like it - for the record this was just for fun, I've got no reason to go low frequency at present. I'm doing an Upper-Lower with extra arm work on the lower days.

[Camarija]

this was just for fun

Yeah it is fun, thanks for sharing

Maybe we could do a monthly thread on program creation where the OP makes a prompt about the purpose of the program, and everyone submits their own vision for it for fun

Program Creation Club?

[jademonkey]

How are you doing 4 presses on push day? I feel like after 2 I’m done.

4 presses but only 3 sets each. So maybe not that crazy. I usually do ~6 sets for the main exercise, then one more press for 3 sets. I'm sure I could do more on a dedicated press day, but at the moment I do upper of full body and no time for more pressing.