T Nation

Push/Pull Routine

Push

  • Squat
  • Bench Press
  • Overhead Press
  • Skull Crusher or Dips

Pull

  • Deadlift or Rack Pulls
  • Pull Up
  • Bent Over Rows
  • Bicep Curl

4x6-8

First 2 sets = 6 reps
Last 2 sets = 8 reps (-10% weight)

Week 1: Push Pull Push
Week 2: Pull Push Pull

I want to gain more muscles and be lean muscle with low body fat.

What do you think? Or I should use 3 sets?

search “do this routine instead of that dumb one” in the search box. There’s a lot of good push/pull routines in there.

im a believer that if you ask, “is this a good workout” then you should use a proven system and not your own.

if you want to use your own you need to ask these questions:
-what percentage of max are you starting at?
-how often are you going to train? 2 days a week, 3 days, 4 days, how many days in a row if multiple days a week? you need to take into account fequency, intensity, and volume when designing a program. change one and you need to change the others to compensate.
-how do you progress? when do you up the weights or reps?
-do these exercises also work your weak points in lifts?

[quote]Chris87 wrote:
search “do this routine instead of that dumb one” in the search box. There’s a lot of good push/pull routines in there.[/quote]

this is quite alot… hmm should i do this?

[quote]tagan wrote:

[quote]Chris87 wrote:
search “do this routine instead of that dumb one” in the search box. There’s a lot of good push/pull routines in there.[/quote]

this is quite alot… hmm should i do this?[/quote]

Yes.

[quote]Chris87 wrote:

[quote]tagan wrote:

[quote]Chris87 wrote:
search “do this routine instead of that dumb one” in the search box. There’s a lot of good push/pull routines in there.[/quote]

this is quite alot… hmm should i do this?[/quote]

Yes.[/quote]

Yes! I just switched from an Upper/Lower 4x a week split, and I like the Push/Pull/Legs more.

[quote]tagan wrote:

[quote]Chris87 wrote:
search “do this routine instead of that dumb one” in the search box. There’s a lot of good push/pull routines in there.[/quote]

this is quite alot… hmm should i do this?[/quote]

Yes. AND Please read that these sets are ramped and the last one is to failure.