Bodybuilding Push Pull Workout

I do a form of push pull but i focus on the three powerlifting movements and am not a bodybuilder.

Bodybuilding push pull workout. This is a great workout routine because it allows you to work your muscle groups based on similar movement patterns. It s time to change it up. If you exceed the rep goal by 0 3 reps then add 2 5 5lbs to the working weight the next time you perform the exercise. The following is a sample push pull program.

As accessory exercises you can use side and rear shoulder raises and triceps pushdowns. Many components or strategies are based on techniques used or advocated by charles poliquin christian thibaudeau and chad. Bulldozer training inspired me to a created a push pull legs routine employing heavy medium and light loads during each workout. If you ve spent the past few years following the same body part split chest on monday duh bro then back shoulders arms and legs we ve got some news for you.

In contrast you could organize your workout according to pushing and pulling movements so your chest shoulders thighs and tri s get hit on the push day and your back hamstrings biceps and rear delts get worked on the pull days. My routine is somewhat like this and the indicates workout. It s also one of the most intelligent and effective. You can do this workout twice over the course of the week six workouts a week as shown or do it once the first workout on monday the second on wednesday and the third on friday.

While matt pudvah c s c s head strength coach at the manchester athletic club in manchester ma admits that a typical body part split isn t a bad approach to accumulating the volume. Legs squats stiff leg deadlifts hamstring curls lunges leg. Three times per week push pull split routine example 3. There are a few different versions of it that can work well and a few different ways to structure it over the course of the week some of which are definitely more or less ideal for certain goals and situations than others.

Examples of push pull split routine example 1. The push pull workout program is a way of organizing your workouts so that you do pushing or pressing exercises during one workout and pulling or rowing movements in the next workout. When doing it twice you can also add a rest day every fourth day three days on one day off so that you re technically doing the three day split twice over the course of eight days not seven. Use an intra workout drink like plazma and a post workout drink like mag 10.

You can also do an unloading week every 4th week where you reduce volume by 50. Push pull superset workout example 4. The selection of muscle group training combinations depends on the training outcome wanted. Push incline bench press flat bench press dumbbell presses military presses skull crushers dips.

Pull deadlifts bent over rows wide grip pull ups lat pull downs biceps curls. Miscellaneous closing thoughts about the push pull training principle.