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Push/Pull/Legs: Could I Do a 4th Day Just Bodyweight?

#1

Could I do a 4th day just bodyweight?

When doing a push, pull, legs split, is it okay to add a 4th day of bodyweight single leg calf raises, walking lunges, glute ham, chins and dips?
For legs anywhere between 30 to 100 reps and for upper 30 to 50?
Ty

#2

What is your goal?

#3

My goal is just hypertrophy. I want to be able to train 3 to 4 x a week with an hour to an hour 15 each session. Life has gotten busier. I still want to be able to be strong enough on the basics as well. I do enjoy dips, chins, and lunges. I just want to look good but not be weak.

#4

I am looking for something I can do over and over again where I constantly progress. I don’t have time to think of a new plan or change things up ever 3 to 4 weeks. I just want to get in and make progress.

#5

If you’re just trying to grow, then I’m not sure what the point of the 4th day of bodyweight movements is really. You’re tapping into a different kind of energy system with that volume and those reps. So it becomes another stressor. I would just stick with the push, pull, legs and focus on getting stronger in the right rep ranges. Once you’ve hit a sticking point, if you want to change training around to stress different energy systems like metabolic stress, then you could focus on the higher rep bodyweight stuff as well.

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