T Nation

Push/Pull Mass Routine

Hi all, new to the forums but I’ve been reading them for a while now, I’m back into my training and have come up with a routine loosely based on TC’s Push Pull split. I was just wondering what you guys thought of it, I’m kinda’ thinkin’ the volume is a little too much, however I do recover quite well.

Heavy Push:
Back Squat 4x6
Flat Bench 4x6
Push Press 4x6
Incline Dbell Press 3x6
Dbell Shoulder Press 3x6
Close Grip Bench 3x6
Dips 3x6
Skull Crushers 3x6
Dbell Calve Raises 3x40

Moderate Pull:
Romanian Dlift 3x10
Bent Row 3x10
Pulldowns 3x10
T-Bar Row 2x10
Dbell Row 2x10
Upright Row 2x10
Shrugs 2x10
EZ Curls 3x10
Hammer Curls 2x10

Moderate Push:
Front Squat 3x10
Incline Bench 3x10
Military Press 3x10
Flat Dbell Press 2x10
Dbell Shoulder Press 2x10
C. Grip Bench 2x10
Dips 2x10
Skull Crushers 2x10
Calve Raises 3x40

Heavy Pull:
Deadlift 4x6
Pendlay Row 4x6
Weighted Chins 4x6
T-Bar Row 3x6
Dbell Row 3x6
Upright Row 2x6
Shrugs 3x6
Bbell Curl 3x6
Incline Dbell Curl 2x6

It will pan out as follows:

Mon: Heavy Push
Tue: Moderate Pull
Wed: Rest
Thu: (Football)
Fri: Moderate Push
Sat: Heavy Pull
Sun: Rest

Sorry if it’s a bit of a long winded post but this place seems to have all the good advice.

Cheers

Nips

You’ve raped the original program by trying to cram too many exercises with too much volume in one single session. If you are going to do the push pull, keep it simple. I just stripped down the exercises, switched some of the order and moved the front squats to the heavy day since your form will loosen before your legs are fatigued when doing high reps.

Heavy Push:
Front Squat 4x6
Push Press 4x6
Incline Dbell Press 3x6
Flat Bench 4x6
Dips 3x6
Dbell Calve Raises 3x40

Moderate Pull:
Romanian Dlift 3x10
Bent Row 3x10
Pulldowns 3x10
Dbell Row 2x10
Lateral raise 2x10
EZ Curls 3x10

Moderate Push:
Back squat 3x10
Incline Bench 3x10
Flat Dbell Press 2x10
Military Press 3x10
C. Grip Bench 2x10
Calve Raises 3x40

Heavy Pull:
Deadlift 4x6
Weighted Chins 4x6
T-Bar Row 3x6
Dbell Row 3x6
Shrugs 3x6
Bbell Curl 3x6

Just my 2 cents on how I’d attempt your routine if I were to do it.

looks really unbalanced to me. one leg exercise followed by 8 upper body. 3 for triceps (depending angle of the dips) and only 2 for chest and shoulders. 3 different types of rows, for what reason?

a real simple push pull im using right now is

2 push legs (squats, leg press)
2 chest (flat and incline)
2 shoulders (press and lateral raise)
1 tricep supersetted with calves

next day

power cleans (if advanced)
2 pull legs (deadlifts, ham curl or GHR)
2-3 back (1 row for lats and 1 row for midback, then chins or lat pulldown)
1 traps (shrugs)
1 bicep supersetted abs
1 forearms

[quote]cyberwar wrote:
You’ve raped the original program by trying to cram too many exercises with too much volume in one single session. If you are going to do the push pull, keep it simple. I just stripped down the exercises, switched some of the order and moved the front squats to the heavy day since your form will loosen before your legs are fatigued when doing high reps.

Heavy Push:
Front Squat 4x6
Push Press 4x6
Incline Dbell Press 3x6
Flat Bench 4x6
Dips 3x6
Dbell Calve Raises 3x40

Moderate Pull:
Romanian Dlift 3x10
Bent Row 3x10
Pulldowns 3x10
Dbell Row 2x10
Lateral raise 2x10
EZ Curls 3x10

Moderate Push:
Back squat 3x10
Incline Bench 3x10
Flat Dbell Press 2x10
Military Press 3x10
C. Grip Bench 2x10
Calve Raises 3x40

Heavy Pull:
Deadlift 4x6
Weighted Chins 4x6
T-Bar Row 3x6
Dbell Row 3x6
Shrugs 3x6
Bbell Curl 3x6

Just my 2 cents on how I’d attempt your routine if I were to do it.[/quote]

Cheers dude, that seems a hell of a lot better!

No problem, but as wannabebig pointed out, this routine will be very upper body dominant. Doing more lower body work and less upper body ain’t a bad idea :wink:

[quote]wannabebig25 wrote:
looks really unbalanced to me. one leg exercise followed by 8 upper body. 3 for triceps (depending angle of the dips) and only 2 for chest and shoulders. 3 different types of rows, for what reason?

a real simple push pull im using right now is

2 push legs (squats, leg press)
2 chest (flat and incline)
2 shoulders (press and lateral raise)
1 tricep supersetted with calves

next day

power cleans (if advanced)
2 pull legs (deadlifts, ham curl or GHR)
2-3 back (1 row for lats and 1 row for midback, then chins or lat pulldown)
1 traps (shrugs)
1 bicep supersetted abs
1 forearms[/quote]

Cheers dude, do you vary the rep ranges? Also how many weeks do you run it for and for how many days a week?

Nips

[quote]Nipsey00 wrote:

[quote]wannabebig25 wrote:
looks really unbalanced to me. one leg exercise followed by 8 upper body. 3 for triceps (depending angle of the dips) and only 2 for chest and shoulders. 3 different types of rows, for what reason?

a real simple push pull im using right now is

2 push legs (squats, leg press)
2 chest (flat and incline)
2 shoulders (press and lateral raise)
1 tricep supersetted with calves

next day

power cleans (if advanced)
2 pull legs (deadlifts, ham curl or GHR)
2-3 back (1 row for lats and 1 row for midback, then chins or lat pulldown)
1 traps (shrugs)
1 bicep supersetted abs
1 forearms[/quote]

Cheers dude, do you vary the rep ranges? Also how many weeks do you run it for and for how many days a week?

Nips
[/quote]

ill usually pick a weight i can do for 3-5 reps the first couple of workouts. then up the reps with the SAME weight for 6-8 reps. once i can get that many reps easy, then increase the weight next workout and drop the reps back to 3-5. thats the most ill vary the reps. i run it for as long as it keeps getting me results, been 6 weeks now. usually a 2 on 1 off schedule so around 4 times a week but ive done it up to 6 days a week without burnout.