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Thread: Push/Pull Routine critique

  1. #1
    Join Date
    Nov 2003
    Posts
    36

    Push/Pull Routine critique

    I'm interested in putting on some strength size for rugby. I'm new to rugby and not sure what the demands are on the body for practices and games. anyways, I'm planning on trying a 3 day split push/pull routine on the days i dont have a practice or game.

    So I decided to focus on the major compound lifts but I wanted to include some isolation type movements (mostly for aesthetic reasons).

    so i thought I would do 2 push workouts and 2 pull workouts over the course of 8 days and only training MWF.

    Heres what it might look like:

    Push Workout A:

    Squat 3x5
    Bench 3x5
    DB military press 3x5
    Dips
    Calves
    abs

    Pull Workout A:

    Power Clean 3x5
    Romanian deadlift 2x5
    Shugs
    Seated Row
    Chinups
    DB curls
    Forearms
    Abs

    Push Workout B:

    DB lunges or one legged squats 3x5
    Bench 3x5
    Military Press 3x5
    Close Grip BP
    Upright rows
    Dips
    Abs

    Pull Workout B:

    Deadlift3x5
    Ham curls
    Pendlay Rows 3x5
    Pull downs
    Straigt bar curls
    Neck
    Abs

    for most of the isolation work I didn't include sets or reps because i wasn't sure the amount of volume i should be doing in addition to the heavy compound lifts.

    so my week will look somewhat like this:

    Mon: push A
    Tues: practice
    Wedull A
    Thurs: practice:
    Fri: push B
    Sat: game
    Sun: off
    Mon: pull B
    repeat

    I'm not sure I would be overtraining on a program like this. I'd love to hear some thoughts on this routine or any suggestions.

    By the way heres my stats:

    24 y/o
    6'2
    205
    15-18% BF is my guess
    Bench: 295
    Squat: 350
    Dead:400

  2. #2
    Join Date
    Jan 2006
    Location
    Midwest
    Posts
    4,539
    Seems pretty good although i think i would prefer to do lower body on their own day, and split the upper into push pull. Also, do you think you can perform your best the day after a workout???

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