Pull/Push 4 day split routine ive put together after a little experimenting

[Drummer]

All days have a 10 minute warmup walk, and 10 minute weight acclimation warmup before heavy sets. Heavy sets usually fail by 7, get at least 5 solid reps. Each exercise pair is done 30 seconds apart, then i rest before repeating pair. Then move to the next pair, then do a couple odd ones for the end of that day. Rep speed is a little slower to increase the time under tension for greater growth. Critique is welcome.

Day 1 - Chest/Back Thickness

High Row - incline bench bar
Wide flat Row - Flat Bench
T Bar close grip rows - Wide weighted leaning dips
Might do some pullovers, peck deck, or front military at the end if i can.

Day 2 - Bi/Tri

Tri cable pulldowns - e-z curls
Skull Crushers - dumbell standing curls
Overhead tri extension - bar preacher curls
Might do some calves. Might do more bi/tri if i have energy. Hammer curls, etc.

Day 3 - Legs (not really a pull/push, legs dont pull much lol)

I pick 2 of these for heavy sets : 45 Leg press, Squat, Hack squat, vertical press.
2 sets Romanian deads
Inner - Outer thigh machines
Leg Extensions - Leg curls
Do calves if i didnt do them in day 2

Day 4 - Shoulder/Back width

Cable Lat pulldown - military press
Leaning Lat pulldown - forward military
2 setst Side Laterals
2 sets reverse flys
2 sets shrugs

Still tweaking it, but so far its doing very good for me. Making good gains, but its very tiring.

~D~

[L3]

i like it. some comments:

- when are you resting?
- on the arm day (and other days for that matter) do your strongest excercises first
- for the last excercises of the day, pick something you can do high reps of. that way the beginning heavy excercises will burn out your ATP & creatine stores, when you reach your last excercise, hit the high reps/strip sets till fail

[Drummer]

i like it. some comments:

- when are you resting?
- on the arm day (and other days for that matter) do your strongest excercises first
- for the last excercises of the day, pick something you can do high reps of. that way the beginning heavy excercises will burn out your ATP & creatine stores, when you reach your last excercise, hit the high reps/strip sets till fail

I rest on weekends if thats what you mean. During the workout i rest in between supersets. I do high rep stuff at the end of the day to fail. Thnx for the reply,

~D~

[Ritch]

Looks good, but I`d add more exercises on leg day and back width day.

[L3]

imo you need to reconsider you rest/recovery time... i know you are on cycle right now so its not too bad, but if you were to try going hard 4 days straight w/out any gear you'd burn out in a month...

i would approach it like this:

chest/back
rest
arms
legs
rest
shoulders
rest

here the bodypart IMO that would see the most growth would be shoulders. you have 2 days of rest before, and 1 day of rest after. if you felt you arms were lagging for example, i would switch those days around so you have 2 days rest before and 1 day rest after.

from personal experience, avoid doing chest/back and legs, back to back.... 3 biggest muscle groups in the body, need proper time to recover and grow :D

[Drummer]

I will definitely tone it down a bit once the cycle is over which is very soon. My "off" routine will look totally different for sure.

~D~

[Drummer]

Looks good, but I`d add more exercises on leg day and back width day.

My Back width day is done with shoulders on day 3. I do add leg exercises if i have energy on leg day, but im usually so cashed in from heavy squats and presses that i may not have the energy. You dont think 7 exercises in enough? Im usually very tired after that.

~D~

[Ritch]

My Back width day is done with shoulders on day 3. I do add leg exercises if i have energy on leg day, but im usually so cashed in from heavy squats and presses that i may not have the energy. You dont think 7 exercises in enough? Im usually very tired after that.

~D~

Unless you have really well developped hams I see this program lacking. I`d ditch the snatch machine (inner outter leg) and add some lying leg curl and standing leg curls. You still only have 2 movements for lat width. I`d go with another one for sure. Since I split up my back into horizontal and vertical pulling however I do 4.

[Ritch]

imo you need to reconsider you rest/recovery time... i know you are on cycle right now so its not too bad, but if you were to try going hard 4 days straight w/out any gear you'd burn out in a month...

i would approach it like this:

chest/back
rest
arms
legs
rest
shoulders
rest

here the bodypart IMO that would see the most growth would be shoulders. you have 2 days of rest before, and 1 day of rest after. if you felt you arms were lagging for example, i would switch those days around so you have 2 days rest before and 1 day rest after.

from personal experience, avoid doing chest/back and legs, back to back.... 3 biggest muscle groups in the body, need proper time to recover and grow :D

You make some really good points here but I have been training 5 days on and 2 off recently and overtraining is not really a factor. The split is selective however.

Monday: Back width, lower back and abs. The toughest part here is the 8 sets of back width. Lower back and abs is easy.

Tuesday: Shoulders, biceps, abs. To me it`s just a fun easy workout.

Wednesday: Legs and calves. Ya it`s tough

Thursday: Chest, triceps, 1 ab exercise.

Friday: A little tired usually but just doing back thickness, some lower back and abs.

Would like to mention I get a nap after every workout. This is working well. Don`t mean to hijack here, just showing 5 days a week can be done and to me is working better for overall growth. Just be prepared to live like a monk with the eating and resting...

[Drummer]

Unless you have really well developped hams I see this program lacking. I`d ditch the snatch machine (inner outter leg) and add some lying leg curl and standing leg curls. You still only have 2 movements for lat width. I`d go with another one for sure. Since I split up my back into horizontal and vertical pulling however I do 4.

I already have the leg curls in there, maybe you missed it? I also have the romanian deads for the hams. i do the inner outter machine as a "rest" period and its therapy for me because a pull i have ;) the leg curls i do are seated, but i will try throwing in some lying curls - they always get me goin. My hams were lacking before, but are catching up on this routine. i found the romanians to be the fastest improving exercise. I lock my knees to target the hams more. I agree totally on the back width thing you mention - as my bicep gets better, i most definitely will be adding one more good width exercise. As of now, its still pretty weak. Tore the tendon that attaches the bicep to the forarm. OUCH

~D~

[Drummer]

thnx for the input so far guys, i am constantly looking to refine my routines

~D~

[Ritch]

I already have the leg curls in there, maybe you missed it? I also have the romanian deads for the hams. i do the inner outter machine as a "rest" period and its therapy for me because a pull i have ;) the leg curls i do are seated, but i will try throwing in some lying curls - they always get me goin. My hams were lacking before, but are catching up on this routine. i found the romanians to be the fastest improving exercise. I lock my knees to target the hams more. I agree totally on the back width thing you mention - as my bicep gets better, i most definitely will be adding one more good width exercise. As of now, its still pretty weak. Tore the tendon that attaches the bicep to the forarm. OUCH

~D~

Man what the hell is wrong with me? That`s a great leg workout then.

[Drummer]

Man what the hell is wrong with me? That`s a great leg workout then.

i cant tell if your kidding or serious in that response lol - i did the leg routine today and OUCH it was killer - I chose :

Squats 3 sets 6 (to the floor today0
leg press 2 sets 8
inner/outter thigh supersets x2 (as a rest period)
romanian deads 2 sets
leg extension/leg curl supersets x2

was very tired. glutes really hurt - i think it was from going to the floor with the squats.

~D~

[Ritch]

i cant tell if your kidding or serious in that response lol - i did the leg routine today and OUCH it was killer - I chose :

Squats 3 sets 6 (to the floor today0
leg press 2 sets 8
inner/outter thigh supersets x2 (as a rest period)
romanian deads 2 sets
leg extension/leg curl supersets x2

was very tired. glutes really hurt - i think it was from going to the floor with the squats.

~D~

No, I`m absolutely serious, it`s a good leg routine, volume is perfect.

[Drummer]

No, I`m absolutely serious, it`s a good leg routine, volume is perfect.

Cool ;) man im feeling it already and its not even the end of the day

~D~