T Nation

Push/Pull Heavy and Light

Hey guys!
What do you think about this routine?

Heavy Pull / Light Push / off / Light Pull / Heavy Push / off /off

Heavy Pull:
Deadlift: 3x5
Chin Ups: 5x5
Bent-over Row: 3x8

Light Pull:
Romanian Deadlift: 3x12
Pulldown: 3x10
Tbar Row: 3x12
Face Pulls: 2x15
Dumbell Curls: 2x12

Heavy Push:
Front Squat: 5x5
Bench Press: 5x5
Military Press: 3x8

Light Push:
Bulgarian Split Squat: 3x12
Incline Dumbell Bench Press: 3x10
Flys: 2x15
Lateral Raise: 2x15
French Press: 2x12

(total body training for 6months, 181cm/5’11", 75kg/165 pounds)


I love the emphasis on big multi joint lifts. looks like a pretty solid routine. what are your goals?

Atm my main goal is gaining some mass with focus on my upper body (i aim for 1kg/month), actually I dont care that much about strengh.
But I think low reps on the big lifts also help me getting some muscle mass + its more fun/varition.

The only thing I would say (i am being very nit picky) upon taking another look at it is to make sure your pulling is equal to or slightly more than your pushing, when it comes to your upper body. This will help to keep your shoulders healthy. Right now you have 16 sets of upper body pulling and 17 sets of upper body pushing. Maybe add in a a few more sets of facepulls, drop the french presses or flies, or add some single arm rows.