Push/Pull and Upper/Lower Splits

Push-pull workouts require that you separate the body into 4 "functional groups" Upper body Push Upper body Pull Lower body Push Lower body Pull You then begin training with this in mind, picking 1 to 3 appropriate exercises for each. Examples:

Upper/Lower push: Bench Press Overhead press Dips Squat

Upper/Lower pull: Chinups Rows BB Curls Deadlifts This is obviously the most simplistic version. It is quite effective, remarkably so. It is also very useful in "reverse", i.e.

Upper Push/Lower Pull: Bench OH press dips DL

Upper Pull/Lower Push Chins Rows BB Curls Squats

You would do these on alternating days, i.e. Monday-Wednesday-Friday-Sunday-TuesdayThursday-Saturday. You can't do these 2 days in a row, because you can't deadlift and squat on consecutive days, usually.

Upper-Lower workouts tend to be a bit more balanced, as opposed to push-pull, which tend to be upper-body dominant. They also lend themselves easier to performing on consecutive days, i.e. Monday-Tuesday/Thursday-Friday, as well as allowing for weekly progression of "heavy/light" training Examples:

Upper - Monday (heavy) Bench Press - 3x5 Barbell row - 4x5 Standing push Press - 3x8 T-Bar Row 4x8 arms

Lower - Tuesday (light) Squats - 2x10 SLDL - 3x10 leg extensions/curls - 2x15 calves

Upper - Thursday (light) Incline DB press 2x10 BTN Pullups - 3x10 Seated DB press - 2x10 Chinups - 3x10 arms

Lower - Friday (Heavy) Deadlifts - 3x3 Front squats 4x5 calves Don't sweat the exact reps or sets, you make these adjustments as you need. I listed them just as very simple examples, without specific endorsement. Both of these can fit nicely into a VRI (volume-recovery-intensity) type template as well.

Frankie NY's Mass Building Program

Sets and reps? Like I said before, if you want to gain mass you need to stay around 5-6 reps. 4x6 or 5x5 are both good combinations. In my experience the guys that make better gains on 8-12 reps are advanced bodybuilders or are on drugs. I don't care if you feel a pump or a burn or whatever. That has nothing to do with size or strength, only momentarily pumping blood into a muscle. Increasing your weights? You need to add weights to the bar every workout if you can. Going up in 2 or 5 pound increments is great. You won't be able to add more weight each week, but that needs to be your mentality. Don't think about anything else but adding weight. How long to stay on a routine? My experience is that around 8-12 weeks is best. Some guys say that after 6-8 weeks they've hit a plateau and need to change their routine. That's hogwash. Most of the time they've hit a plateau because they're not training hard enough or because they've added in more exercises than what's in my program and hinder their recovery. DAY 1 PULL Deadlifts or Power Cleans Barbell Rows, Dumbbell Rows, or Wide Grip Chins Barbell Curls, Close Grip Underhand Chins, or Hammer Curls DAY 2 PUSH Incline or Flat Barbell or Dumbbell Bench Press Barbell or Dumbbell Shoulder Presses Tricep Dips or Close Grip Bench Press DAY 3 LEGS Front or Back Squats Barbell or Dumbbell Stiff Leg Deadlifts Calf Raises (3x12) - only if a seriously lagging bodypart Weighted Crunches or Weighted Hanging Leg Raises (3x12)

Georges St-Pierre Workout: Beginner Four-Day Split

Day 1 - Legs Day 2 - Upper Body Pulls/Abs Day 3 - Upper Body Presses Day 4 - Recovery

Repeat Cycle From Day 1

Day 1: Legs
Beginner Legs Workout: Quads/Hamstrings/Lower Back Cardio: Tabata on the Stationary Bike: 20 sec on, 10 sec off. Repeat 8 times. Barbell Complex Legs Cycle: Repeat cycle 3 times, rest 90 seconds Deadlifts: 1 warm up set of 12 reps Deadlifts:5 reps Stiff Leg Deadlifts: 5 reps Cleans: 5 reps Front Squats: 5 reps Push Press (to put weight behind head): 1 rep Squats: 5 reps Good Mornings: 5 reps Bodyweight Squats: Do as many as you can to burn out legs. Calves: Bodyweight Standing Calves, holding a machine for stability to failure. Rest 90 seconds. Then move on to the next cycle.

Day 2: Upper Body Pulls/Abs

Beginner Upper Body Pull Cycle: Cardio: Tabata on the Rowing Machine: 20 sec on, 10 sec off. Repeat 8 times. Upper Body Pull Cycle: Repeat cycle 3 times, rest 90 seconds High Pull: 1 warm up set of 10-12 reps High Pull: 5 reps Pull-ups (Underhand Grip): 1 set to failure Medicine Ball Slams: 1 set to failure TRX Inverted Lateral Rows (Overhand Grip) or Smith Machine with legs elevated: 1 set to failure Single Arm Dumbbell Rows 1 set of 5-12 reps (to failure) Optional Bicep Curls 1 set to failure Rest 90 seconds. Then move on to the next cycle. Abs Cycle: Repeat cycle 3 times, rest 90 seconds

Abs cycle should be done the same day as Upper Body Pull Cycle, but let your body recover before starting your Abs cycle. Barbell Twists: 1 set to failure "Stir the Pot"*: 1 set to failure Leg Raises: 1 set to failure

Exercise Tips: High Pull: An Olympic lift that works your traps but is an overall intense exercise to get the blood flowing. Explode on the way up. Pull-ups: Use Weight Assisted Machine or do Pulldowns if you are not strong enough for Pull-ups. Use an underhand grip and explode up, slow on the way down. This works both back and biceps so I see little need for Arm Curls. TRX Inverted Lateral Rows: Go slightly wider than shoulder length on the TRX Inverted Lateral Rows with Overhand Grip. If there is no TRX, use a Smith Machine and pull yourself up with your legs positioned on a Stability Ball or Bench. Stir The Pot: You do this by positioning your forearms on a stability ball and extending your body up into the plank position, where your back is straight. Keep your abdominals flexed and the rest of your body stationary while using your arms to move the stability ball in a circular motion. You should look like you are stirring a pot. Leg Raises: Bend your knees if you're not strong enough to keep your legs straight. Do this on a pull up bar and it provides a nice stretch for your back at the end of workout.

Day 3: Upper Body Presses

Beginner: Cardio: Tabata on the Stationary Bike: 20 sec on, 10 sec off. Repeat 8 times. Upper Body Press Cycle: Repeat cycle 3 times, rest 90 seconds Warm Up lift: Standing Push Press: 1 set 10-12 reps Standing Push Press: 1 set, 5-8 reps to failure Dumbbell Chest Press: 1 drop set Standing Lateral Shoulder Flyes: 1 set to failure Triceps Extensions: 1 set to failure Rest 90 seconds and then move on to next cycle. Exercise Tips: Standing Push Press: You should do this relatively heavy so that you reach failure at approximately 5-8 reps. Only do one Clean, then explode up with Push Presses, resist on the negative to failure.

Dumbbell Chest Press Drop Set: Start with heavy weight then drop immediately to a lighter weight, then do one final drop. On the final drop only use one dumbbell each side with other hand to your temple to stabilize. Start with your dominant hand then switch to weaker arm. Only do this cycle once.

Day 4: Recovery
Recovery: Make sure to take full recovery days and get lots of sleep. Guys, take your girl out to do something fun to make her feel special.

4 Day Split for Strength

Competetive shot-putter model:
Monday Squats and pressing exercises Wednesday Pulling exercises such as cleans and snatches, and other back work Thursday Squats and presses Saturday Pulling exercises

Competetive powerlifter model:

Monday Bench press and related exercises Wednesday Squatting and deadlifting exercises Thursday Bench press and related exercises Saturday Squatting and deadlifting exercises

Intermediate 4 Day Split Template:

Monday (Bench Press and Related Exercises) Bench Press 5X5 (Sets Across) (Press Assistance)

Push Press 1X5 or Standing DB Press 2X8 or Kettlebell Jerk 2x8 or KB Push Press 2x8 (alternate among the four) Chin/Pull Ups 3X12 + Dips Planks Tuesday (Squats and Pulling Exercises) Squats 5X5 (sets across) Powercleans 5x3 (or Bentover BB Row 3x8) GHR 5X10 Thursday (Press and Related Exercises) Standing Press 5X5 (sets across) (Bench Press Assistance) DB Bench 3X6-12 (add weight when you get all 12) Chin/Pull Ups 3x12 + Dips Planks Friday (High Intensity Squat and Deadlift Exercises) Front Squat 5X3 alternate weekly w/ Back Squat 3x1 or 3x2 or 3x3 (alternate rep scheme) or 10x2 Box Squats (65% of 5x5 weight) Bench Press 1x1 (to be done on weeks w/3x1 Front Squats. Eliminate Thursday bench on these weeks) Deadlift 1X5 (every week)

Intermediate 4 Day Split:

Monday Squat or box squat 2-3 x 5 Glute/Ham Raises or pull throughs 3 x 10 Bent Row or Chest Supported row 4 x 6 Barbell or Dumbbell Curl 3 x 8 Calf Raises 3 x 15

Wednesday Bench Press or low board press 3 x 5, or 3 x 3 Incline Dumbbell Bench Press 4 x 8 Military or Dumbbell Shoulder Press 3 x 8 Skull Crushers 3 x 10 Ab work 3 x 10

Friday Deadlift or rack deadlift 2-3 x 5 Leg press 2 x 10 Chin or lat pull-down 4 x 6 Barbell or Dumbbell Curl 3 x 8 Calf Raises 3 x 15

Saturday Incline bench press or Incline Dumbbell Press 3 x 5, or 3 x 3 Dumbbell Bench Press 4x8 Military or Dumbbell Shoulder Press 3 x 8 Tricep pushdowns 3 x 10 Ab work 3 x 10