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Push/Pull Split Routine

November 28, 2006

The split system of training has been around almost as long as bodybuilding itself. The split routine was designed for bodybuilders who couldn’t maintain the intensity level that comes from getting bigger and stronger on a total body workout.

Thus the split training programs came into vogue. In the split system you work different bodyparts on different days allowing sufficient rest in-between workouts for each bodypart.

The benefits of a push/pull split are many. The first is minimal overlap between the workouts, providing more recovery time between them. Another advantage is if your pushing and pulling muscles recover at a different rate, splitting them up will eliminate going into the gym ready to bench but not ready to chin.

Push/Pull Split Routine

Day One:
Overhead Press
Bench Press
Dips
Calf Raises
Crunches or Situps

Day Two:
Chins or Pulldowns
Rows
Squats
Deadlifts
Curls

Notes: Train consistently 2-3 days per week and use whatever set and rep scheme you feel comfortable with. It could be one or two sets to failure, 5 x 5, singles, doubles, triples – anything you want, so long as you’re consistent and work hard. Add weight to the bar whenever possible and get lots of rest, eat good food and drink plenty of water.

Understand that to be successful in any weight training program – hard work is a must!Half-hearted effort does nothing for you. If you’re new to weight training or grossly out of shape, consult a physician first. End of disclaimer.

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Written by Brian Carson · Filed Under Workouts 

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