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  1. #1
    Registered User Zhaloog's Avatar
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    Can someone rate my Push/Pull split?

    Hi, I've been lifting for 3 years and I was wondering if I could get some feedback on my Push/Pull split. I've set it up similarly to a PHUL split. So far, I've been liking the results but I was just curious if there were any major holes in my programming.

    Push (Intensity)
    Overhead Press (3 x 3-5)
    Flat Bench (3 x 3-5)
    Tricep Pushdown (3 x 8-10)
    Face Pulls (3 x 10-12) + Cable Lateral Raises (3 x 10-12)
    Back Squat (3 x 3-5)
    Leg Extension (3 x 12-15)
    Calf Raises (3 x 10-12)
    Abs (3 x 12-15)

    Pull (Intensity)
    Deadlift (3 x 3-5)
    Weighted Chin-Up (3 x 3-5)
    Seated Cable row (3 x 5-8)
    Barbell Curls (3 x 8-10)
    Hammer Curls (3 x 8-10)
    Face Pulls (3 x 10-12) + Cable Lateral Raises (3 x 10-12)
    Leg Curl (3 x 10-12)
    Abs (3 x 12-15)

    Push (Volume)
    Overhead Press (3 x 5-8)
    Incline Bench Press (3 x 5-8)
    Weighted Dips (3 x 8-10)
    Tricep Pushdown (3 x 8-10)
    Face Pulls (3 x 10-12) + Cable Lateral Raises (3 x 10-12)
    Leg Press (3 x 10-12) + Leg Extension (3 x 12-15)
    Calf Raises (3 x 10-12)
    Abs (3 x 12-15)

    Pull (Volume)
    Bent-over Barbell Row (3 x 8-10)
    Weighted Chin-Up (3 x 8-10)
    Seated Cable row (3 x 8-12)
    Barbell Curls (3 x 8-10)
    Hammer Curls (3 x 8-10)
    Face Pulls (3 x 10-12) + Cable Lateral Raises (3 x 10-12)
    Leg Curl (3 x 10-12)
    Abs (3 x 12-15)

    Push/R/Pull/R/Push/Pull/R
    Last edited by Zhaloog; 07-24-2021 at 08:44 PM.
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  2. #2
    Registered User air2fakie's Avatar
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    If you're happy with your results, that's all that matters.
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    Registered User Zhaloog's Avatar
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    Originally Posted by air2fakie View Post
    If you're happy with your results, that's all that matters.
    I am happy thus far but I've only been training for 3 years, so I still feel like I have a long way to go. I guess I just want some outside perspective to tell me if I'm doing something glaringly stupid or inefficient.
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    Registered User TAWS6's Avatar
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    It looks like a trip to burn out city honestly. Nothing wrong with doing what you enjoy. After 3 years the gains are slow no matter what.
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    Registered User Zhaloog's Avatar
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    Originally Posted by TAWS6 View Post
    It looks like a trip to burn out city honestly. Nothing wrong with doing what you enjoy. After 3 years the gains are slow no matter what.
    When you say burn out city do you mean unsustainable or just unenjoyable? Yeah, I realize that it's slow from here on out but I'm only 21 so I have plenty of time. Anything in the program that looks detrimental or pointless?
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    Registered User TAWS6's Avatar
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    Originally Posted by Zhaloog View Post
    When you say burn out city do you mean unsustainable or just unenjoyable? Yeah, I realize that it's slow from here on out but I'm only 21 so I have plenty of time. Anything in the program that looks detrimental or pointless?
    Probably unsustainable in the long run once you reach a high level of strength. You can get away with crazy stuff in the short term.
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    Registered User Zhaloog's Avatar
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    Originally Posted by TAWS6 View Post
    Probably unsustainable in the long run once you reach a high level of strength. You can get away with crazy stuff in the short term.
    So basically, I'd be good to run this for at least a couple more years.
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    Registered User BeginnerGainz's Avatar
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    I used to do a push pull and that looks like entirely too much junk volume to me. Pick a move for the relevant body part and hit it with intensity.

    Push:
    Chest
    Shoulders
    Triceps
    Squat or leg press
    Leg extensions

    Pull:
    Hinge
    Knee flexion
    Row
    Vertical pull
    Biceps

    I’m more a fan of upper/lowers nowadays since I work out 4 days in a row
    Age: 28
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    Registered User TAWS6's Avatar
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    Originally Posted by Zhaloog View Post
    So basically, I'd be good to run this for at least a couple more years.
    What is your squat/bench/dead?
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  10. #10
    Registered User Zhaloog's Avatar
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    Originally Posted by BeginnerGainz View Post
    I used to do a push pull and that looks like entirely too much junk volume to me. Pick a move for the relevant body part and hit it with intensity.

    Push:
    Chest
    Shoulders
    Triceps
    Squat or leg press
    Leg extensions

    Pull:
    Hinge
    Knee flexion
    Row
    Vertical pull
    Biceps

    I’m more a fan of upper/lowers nowadays since I work out 4 days in a row
    No direct abs or calf work? My main goal is bodybuilding. Tbh I don't care too much about my strength.
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  11. #11
    Han shot first! TolerantLactose's Avatar
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    Why do you have higher intensity days?
    Have I now become your enemy by telling you the truth?
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  12. #12
    Registered User Zhaloog's Avatar
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    Originally Posted by TAWS6 View Post
    What is your squat/bench/dead?
    275/245/315 @ 160

    My chin-up is 100 and my OHP is 135 for 3 but I've only been OHP for almost 3 months.

    Certainly not the most impressive but when I started I couldn't even bench the bar without struggling or do 1 bodyweight pull-up.
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    Registered User TAWS6's Avatar
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    Originally Posted by Zhaloog View Post
    275/245/315 @ 160

    My chin-up is 100 and my OHP is 135 for 3 but I've only been OHP for almost 3 months.

    Certainly not the most impressive but when I started I couldn't even bench the bar without struggling.
    Looks good. I'd highly suggest you look into something like Fierce 5 upper/lower. That would be the perfect program for someone at your level. You could def get a good 1-2 years out of that before needing an advanced routine.
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    Registered User Zhaloog's Avatar
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    Originally Posted by TolerantLactose View Post
    Why do you have higher intensity days?
    I figured that having a mix of different rep would help with progression. From my experience working with the lower rep ranges lets me progress on my higher rep range days. I've tried only doing high rep ranges but from my personal experience I got stuck more frequently.
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    Originally Posted by Zhaloog View Post
    I figured that having a mix of different rep would help with progression. From my experience working with the lower rep ranges lets me progress on my higher rep range days. I've tried only doing high rep ranges but from my personal experience I got stuck more frequently.
    Progress the weight? Why do that?
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    Registered User Zhaloog's Avatar
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    Originally Posted by TAWS6 View Post
    Looks good. I'd highly suggest you look into something like Fierce 5 upper/lower. That would be the perfect program for someone at your level. You could def get a good 1-2 years out of that before needing an advanced routine.
    Perhaps, but honestly the reason I opted for a push/pull split is because I don't really like hitting lower body and just do it because I don't want chicken legs lol. The upper body exercises are sort of my buy in to get me in the gym and then I hit some legs afterwards. My ideal physique is more of the classic physique and they seemed to have more dominant upper bodies anyway.
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    Registered User Zhaloog's Avatar
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    Originally Posted by TolerantLactose View Post
    Progress the weight? Why do that?
    I'd imagine doing a higher weight for 10 reps is probably better than doing a lower weight for 10 reps.
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    Originally Posted by Zhaloog View Post
    I'd imagine doing a higher weight for 10 reps is probably better than doing a lower weight for 10 reps.
    Weight on the bar follows progress in hypertrophy, not the other way around.
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    Registered User Zhaloog's Avatar
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    Originally Posted by TolerantLactose View Post
    Weight on the bar follows progress in hypertrophy, not the other way around.
    Right, but doesn't hypertrophy occur in both rep ranges?
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    It could work until you get too strong to do legs and upper body work back to back, which is the problem I encountered.

    Trying to do 3-4 plate hack squats one day then stiff legs deadlifts with almost 400 lbs the next day, on top of all the other stuff really does wear you down.

    So I’m in agreement with TAWS6 above, I feel in the long run you will burn out.
    Age: 28
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    Han shot first! TolerantLactose's Avatar
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    Originally Posted by Zhaloog View Post
    Right, but doesn't hypertrophy occur in both rep ranges?
    Yes if you ignore recovery cost and how that impacts progress.
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  22. #22
    I love my power hour MrCarrot's Avatar
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    Originally Posted by TAWS6 View Post
    It looks like a trip to burn out city honestly. Nothing wrong with doing what you enjoy. After 3 years the gains are slow no matter what.
    I was thinking the same, it seems like a lot of exericses to me. I do push/pull/legs with 3 compound exercises per session. I'll do max 4-5 exercises if I include abs and an isolation for arms.

    I could never do 8 exercises in a session, at least not will full intensity.

    And OP, I feel the same way about legs. I don't really care about them, rarely wear shorts - I don't even have a full length mirror so I never see them! But I still give legs their own separate workout. I could maybe get away with throwing in a set of squats in each upper body session, but no more than that.
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    Originally Posted by Zhaloog View Post
    Hi, I've been lifting for 3 years and I was wondering if I could get some feedback on my Push/Pull split. I've set it up similarly to a PHUL split. So far, I've been liking the results but I was just curious if there were any major holes in my programming.

    Push (Intensity)
    Overhead Press (3 x 3-5)
    Flat Bench (3 x 3-5)
    Tricep Pushdown (3 x 8-10)
    Face Pulls (3 x 10-12) + Cable Lateral Raises (3 x 10-12)
    Back Squat (3 x 3-5)
    Leg Extension (3 x 12-15)
    Calf Raises (3 x 10-12)
    Abs (3 x 12-15)

    Pull (Intensity)
    Deadlift (3 x 3-5)
    Weighted Chin-Up (3 x 3-5)
    Seated Cable row (3 x 5-8)
    Barbell Curls (3 x 8-10)
    Hammer Curls (3 x 8-10)
    Face Pulls (3 x 10-12) + Cable Lateral Raises (3 x 10-12)
    Leg Curl (3 x 10-12)
    Abs (3 x 12-15)

    Push (Volume)
    Overhead Press (3 x 5-8)
    Incline Bench Press (3 x 5-8)
    Weighted Dips (3 x 8-10)
    Tricep Pushdown (3 x 8-10)
    Face Pulls (3 x 10-12) + Cable Lateral Raises (3 x 10-12)
    Leg Press (3 x 10-12) + Leg Extension (3 x 12-15)
    Calf Raises (3 x 10-12)
    Abs (3 x 12-15)

    Pull (Volume)
    Bent-over Barbell Row (3 x 8-10)
    Weighted Chin-Up (3 x 8-10)
    Seated Cable row (3 x 8-12)
    Barbell Curls (3 x 8-10)
    Hammer Curls (3 x 8-10)
    Face Pulls (3 x 10-12) + Cable Lateral Raises (3 x 10-12)
    Leg Curl (3 x 10-12)
    Abs (3 x 12-15)

    Push/R/Pull/R/Push/Pull/R
    If it were up to me, I’d have you bench press BEFORE overhead press. When it comes to exercise order, I think it’s best to train chest prior to shoulders.
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    Originally Posted by coachcalande View Post
    If it were up to me, I’d have you bench press BEFORE overhead press. When it comes to exercise order, I think it’s best to train chest prior to shoulders.
    I've put OHP before bench because I am new to the lift so I'm focusing more on it to bring up shoulders. As it starts to catch up, I was planning on starting with bench on push 1 and then starting with OHP on push 2.
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    Originally Posted by MrCarrot View Post
    I was thinking the same, it seems like a lot of exericses to me. I do push/pull/legs with 3 compound exercises per session. I'll do max 4-5 exercises if I include abs and an isolation for arms.

    I could never do 8 exercises in a session, at least not will full intensity.

    And OP, I feel the same way about legs. I don't really care about them, rarely wear shorts - I don't even have a full length mirror so I never see them! But I still give legs their own separate workout. I could maybe get away with throwing in a set of squats in each upper body session, but no more than that.
    I figured it was manageable because they are typically exercises where you go light on (lateral raises, leg extension, and leg curl) or a muscle group that recovers quickly (biceps). Outside of squats and deadlifts once a week, I'm using machines for everything else, so it feels manageable thus far.
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    Originally Posted by BeginnerGainz View Post
    It could work until you get too strong to do legs and upper body work back to back, which is the problem I encountered.

    Trying to do 3-4 plate hack squats one day then stiff legs deadlifts with almost 400 lbs the next day, on top of all the other stuff really does wear you down.

    So I’m in agreement with TAWS6 above, I feel in the long run you will burn out.
    Perhaps in the long run but maybe by then I'll enjoy leg training more. I assume no one sticks to one program for their life anyway.
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    So basically you asked for feedback and comments, but no matter what anyone suggests, there’s a reason why you shouldn’t make any changes. I assume you’re really just waiting for someone to tell you it’s awesome?

    See the first response above (#2).
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    Originally Posted by air2fakie View Post
    So basically you asked for feedback and comments, but no matter what anyone suggests, there’s a reason why you shouldn’t make any changes. I assume you’re really just waiting for someone to tell you it’s awesome?

    See the first response above (#2).
    Yeah, I want you to suck me off. Covid has been rough buddy
    Last edited by Zhaloog; 07-25-2021 at 04:38 PM.
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    Originally Posted by Zhaloog View Post
    I figured it was manageable because they are typically exercises where you go light on (lateral raises, leg extension, and leg curl) or a muscle group that recovers quickly (biceps). Outside of squats and deadlifts once a week, I'm using machines for everything else, so it feels manageable thus far.
    Yeah that might be true I guess, although sometimes I think it can be better to go flat out on a limited number of compound exercises rather than filling your workout with lots of lighter isolation exercises. I'm not a pro so I don't know, but I think people often include a lot of "filler" exercises when they could just put more effort into the big compound movements. I think enjoyment is a big factor though, I know a lot of people say you should follow an existing program, but if you don't enjoy it then you won't keep it up.
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