Thread: Push/Pull 2 day split?
01-28-2005, 04:22 PM #1Junior Member
- Join Date
- Oct 2004
Push/Pull 2 day split?
Anyone have a good push/pull 2 day split? I want to incorporate one twice a week, a heavy split, then light split.
Mon: Heavy Push
Tues: heavy pull
thurs: light push
fri: light pull
Any ideas, comments, routines, advice will be appreciated!
01-29-2005, 12:09 AM #2Member
- Join Date
- Sep 2001
- South Africa
I don't have a push/pull split, but I do have a 2-day split I used a while ago with great success. Why are you not working legs? My split consists of one day of legs and shoulders, the other day is chest/back/arms. That allowed me the most even distribution of sets and time at the gym. Lemme know if you would like me to post it.
Also, I would suggest in any case to try a 2-day split twice a week normally, ie. not doing one heavy one light. Do both with full intensity. What you can do however is use dual rep-range training. That way the first 2 days you will work in the 3-5 rep range, the other 2 days in the 10-12 rep range.
01-29-2005, 12:23 AM #3
Day 1 - Push
Box Squats - 4 sets of 3 Reps
Bench Press - 4 sets of 3 Reps
Military Press - 4 sets of 3 Reps
Weighted Dips - 4 sets of 3 Reps
Calve Raises - 4 sets of 10 Reps
Day 2 - Pull
Chin Ups - 4 sets of 3 Reps
Curl Ups - 4 sets of 3 Reps
Cleans - 4 Sets of 3 Reps
Hamstring curls - 4 sets of 3 Reps
*Hangs From The Chin Up Bar - 4 sets to failure
Day 3 - Rest
Day 4 - Push
Incline Flies - 2 sets of 20, 15 reps
Lateral Raises - 2 sets of 20, 15 reps
Nosebreakers - 2 sets of 20, 15 reps
Leg Extension - 2 sets of 20, 15 reps
Donkey Calve Raises - 3 sets of 20 reps
Day 5 - Pull
Deadlifts - 2 sets of 20, 15 reps
Barbell Shrugs - 2 sets of 20, 15 reps
Concentration Curls - 2 sets of 20, 15 reps
Lunges - 2 sets of 20, 15 reps
Wrist Curls - 3 sets of 20 reps
Day 6 - Rest
Day 7 - Rest
*ABS on your days off
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