T Nation

How Does This Push Pull Look?


Day 1 (Mon)
Deadlift 5x5
Bent-over Rows 3x8
Hammer Strength rows 3x8-12
Flat BB Bench 5x5
Incline DB 3x8

Day 2 (Tues)
ATG Squats 5x5
Leg press 3x8
Leg curls 4x12-20
Seated alt DB curls 5x5
Hammer curls 3x8-12

Day 4 (Thurs)
Hammer Chins (weighted) 5x5
Hammer Strength high rows 3x8
Behind the neck pulldown 3x12
Bent over side lats 2x10 real light for a warm-up
Standing Military Press 5x5
Standing DB side lat raise 2x8

Day 5 (Fri)
SLDL 5x5
GHRs 3x8
Leg Extensions 3x12-20
Weighted Dips 5x5
V-Bar Pushdown 3x8-12


great name, soda


Thanks bro. But how does the routine look :slight_smile:


umm, you have the push and pull on the same days...



yeah it seems more upper/lower than push pull, but if it looks good to you who cares what they call it.. Try it for a few weeks and see if it jives with you. If I tried to fix it it would end up a frankensteined version of what I do for me.


I personally would not deadlift the day before squatting. If you can do it, then more power to you.


It was a highly regarded program a few years ago; Baby Got Back. I know a small sample of people had a lot of success with it so I was hoping to get some more feedback.

I'm mainly looking for a solid 4day/week routine.


Well, basically it's:

Monday: Upper body (horizontal plane)
Tuesday: Lower body + biceps
Thursday: Upper body (vertical plane)
Friday: Lower body + triceps

If that fits your goals, then do it. It's not something I would do, but who cares? Try it and let us know. I would just try to set it so that deadlifts and squats are 3/4 days apart.


Uh, that doesn't look quite right. monday pulls, don't fall into that breakdown.

Just for terminology sake, that routine is not a push/pull. It also sounds like a tone of volume. I think success with that would have to do with how you intend to progress with it and if you can handle the volume and frequency of things like hitting your posterior chain 3 times a week. (DL, squat, SLDL)


Yeah that's a good point. That could end up being too much on me. I'm just in search of a good 4-5 day a week program. I tried Wendler's 5/3/1 but for whatever reason I lost strength.


Westside for skinny bastards is a good 4 day template. But if yur in the gym 5 days why dont you just do a three way split and hit 2 of those days twice.


I did Westside a few years ago with some good success. I guess I could set up a five day routine like you said.


If you want to have any success on this forum I suggest you change your avatar to this.


I can't believe you didn't put a hat on that one.


On all other boards that is my avatar but I figured here it should be something gym related. Oh well, maybe I'll change it.


That looks slightly more constipated related than gym related IMHO.


Guess it was a rough morning that day when I took it.


I only wish I could. I am not strong in photoshop.


"fail"....How original!


I realize that, but I still think that 'horizontal' (+ deadlift) is what the program is going for. Not that it really matters.