T Nation

Push / Pull critique?


stats : 5'9 195lbs (in the morning after a sh!t), training for about 3 years
goal : back and chest mass
Diet : 3600 Calories from mostly whole foods
Program : 2 on 1 off

Day 1 : Heavy Push
Squats 5x5-7
Flat BB Bench 5x5-7
Military Press 5x5
Weighted Dips 3-4x5-8

Day 2 : Moderate Pull
SLDL 3x8-10
Wide Grip Pull Up 3x8-10
DB Row 3x8-10
Close Grip Pulldowns 3x8-10
Hammer Curls 3x8-10
Side Laterals superset with facepulls 2x12

Day 3 : Off

Day 4: Moderate Push
Leg Press 3x8-10 or Front Squats 3x8-10
Incline DB Press 3x8-10
DB Shoulder Press 3x8-10
DB Fly 2x-12
Skull Crushers 3x8-10 (on a BB)
Leg Press Calf Extensions 2-3x10-12

Day 5 : Heavy Pull
DL (conventional) 5x5
Weighted Chins 3-4x 5-8
BB Row 4x5-7
BB Curl 3-4x5-8
Leg Curls 2-3x12

Day 6: Rest

Day 7 : Rest or Repeat depending on how I feel


Looks real good to me man. On your moderate days, you could go even higher on the reps maybe. Instead of sets of 8-10, you could do 12-15. Changing that up might stimulate more muscle growth because you would constantly be switching from relatively low (5-8) reps to higher (12-15) creating a different type of stress more often.

Hope that helps, good luck bro.


Oh to be young again.


The stupidity? Anyone using any serious weight is going to rape themselves doing deads the day after squats or leg press twice a week. I'm 17 and wouldn't try that.


cool .. anyone else


Dr. Darden always suggested doing pullovers after squats and doing squats last is a suggestion of Dorian yates. Squat is a push off the floor, and pullover you get it, maybe that could help to edit Day 1. Good for the lats and chest as well.




Tweaked it a bit what do you guys think now?

Day 1 : Heavy Push
Squats 5x5
Flat BB Bench 5x5
Military Press 5x5
Weighted Dips 3-4x5-8
Calf Raises 3x8-10

Day 2: Rest

Day 3 : Moderate Pull
SLDL 3x8-12
Wide Grip Pull Up 3x8-12
DB Row 3x8-12
CG Pull Downs 3x8-12
Hammer Curls 3x8-12
Leg Curls 2-x12

Day 4: Moderate Push
Leg Press 3x8-10 or Front Squats 3x8-12
Incline DB Press 3x8-12
DB Fly 2x-12
Side Raises superset with rear delt 3x10-12
Skull Crushers 3x8-12 (on a BB)
Calf Raises 2-3x10-20

Day 5 Rest

Day 6 : Heavy Pull
DL (conventional) 4x5 (ramped)
Weighted Chins 3-4x 5-8
BB Row 4x5-6
BB Curl 3-4x5-8

Day 7: Rest

Day 8: Repeat