Name: Get Max Gains With A 4-Day Push Pull Routine
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Get Max Gains With A 4-Day Push Pull Routine

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The push-pull split is likely the most versatile framework which you can use to set up your optimal training program.You can set up a push-pull training template and plug-in literally endless exercise variations, loading parameters while optimally manipulating the fine balance between volume, frequency and intensity. With the numerous upsides to training like this, it's popularity is no surprise.Let's dive into push-pull training, it's benefits in detail and then look at the killer workout that you should be doing!Essentially, push-pull training groups together the major muscle groups based on the mechanics of the two fundamental movement patterns - you guessed it: pushing and pulling.Pushing movements typically entail moving resistance from the body and pulling moving resistance towards oneself. Pushing and pulling exercises can be performed at any angle of movement: vertical, horizontal, downwards, upwards, backwards and transverse or on an angle and so on.Push-pull split routines align exercises on one day that target all the upper and lower body pushing muscles on one day and the upper and lower pulling muscles on another day, so each workout covers half of your body.Generally speaking, the major pushing muscles are:While the major pulling muscles are:Besides simplifying your approach to structuring your workouts, the benefits of push-pull training routines are: Optimizing Your Recovery and Preventing Injuries, Superior Training Mechanics, Flexible and Efficient Programming, Optimally Balancing Volume and Frequency.Optimize Your Recovery And Prevent InjuriesGrouping together mechanically related movements on one day allows for more rest until the next session.For example, hitting your chest, shoulders will involve the anterior delts and triceps, which themselves will get worked on that day as well. Splitting this up on back to back days could lead to overuse injuries.Superior Training MechanicsSome trainees find it easier to get motivated to perform similar movement patterns on the same day, vs as if they would be split up in other programs.On top of this, you end up with a complementary, indirect effect of carry over which adds to overall volume by hitting the same muscles through different movements. An example would be the biceps coming into play with chins and rows, the low back muscles with rows and deadlifts and so on.Flexible and Efficient ProgrammingSplitting your body into two workouts each of equal overall focus allows you to hit everything twice a week, or once if you can only train less frequently, as well as easily swapping out movements whenever you find yourself hitting a wall in progress.Optimal Balance Between Volume and FrequencySimilar to the above point, a push-pull routine like the one below allows you to tweak it towards either volume with 2-3 training sessions a week, or towards more frequency with 4-6 sessions a week.The program below is focused on hypertrophy to gain as much muscle as you can. The loads recommended are 70%-75% of 1RM. The reps are higher because volume = more aggregate reps = more muscle mass.Whether you perform this routine 2-6 days a week will depend on many factors.Aside from training limitations, recovery is the key factor, and managing intensity is a big part of this. One of the best ways to manage it is to keep at least one to to at most two "Reps in Reserve" (RIR).Reps in Reserve (RIR) is rising in popularity as a method to measure the intensity of a lift by describing how many more repetitions you could perform before technical failure (an inability to perform the lift with good form). It’s best to employ this method after you’re comfortable with resistance training and have been familiarized with the scale.Apart from keeping 1-2 Reps in Reserve, you should strive to increase the resistance of each movement slightly ever few sessions on a given exercise while maintaining proper form and lifting tempo as you can to challenge growth.If you find over time you feel you are getting stale, feel free to swap out the movements with some comparable substitutions.&nbsp;WORKOUT 1: PULL 1Trap Bar Deadlift (or Partial Deadlift) 4 x 6-8 repsChin-Up or Pull-Up 4-5 x one rep short of failureStanding Reverse Cable Fly 4 x 10-12 repsIncline Dumbbell Curl 4 x 10-12 repsDumbbell Shrug 4 x 10-12 repsWORKOUT 2: PUSH 1Dumbbell or Barbell Rear-Foot-Elevated Split Squat 4 x 10-12 repsMachine or Dumbbell Bench Press 4 x 8-12 repsDumbbell Lateral Raise 4 x 10-12 repsTricep Pushdowns 4 x 10-12 repsStanding Calf Raise 4 x 10-12 repsWORKOUT 3: PULL 2BB Rows or Chest-Supported Row 4 x 6-8 repsDumbbell Single-Leg RDL or Dumbbell RDL 4 x 8-10 repsCable Upright Row or Seated Rope Face Pulls 4 x 8-10 repsDumbbell or Barbell Curl 4 x 8-12 repsLying Leg Curls 4 x 8-12 repsWORKOUT 4: PUSH 2Hack Squat or Leg Press 4 x 8-12 repsWeighted Dips or Dumbbell Incline Press 4 x 8-12 repsLying Dumbbell Side Lateral Raise 4 x 8-12 repsStanding French Press Triceps Extensions 4 x 8-12 repsLeg Extensions 4 x 8-12 repsNote: it is preferred to use a tempo of 4,1,3,1 when training for hypertrophy with these rep ranges above. (4 seconds on the way down, 1 second pause at the bottom of the movement, two seconds to drive upwards from the bottom, and then two seconds to reset before the next rep). Twitter Instagram Pinterest

The push-pull split is likely the most versatile framework which you can use to set up your optimal training program.You can set up a push-pull training template and plug-in literally endless exercise variations, loading parameters while optimally manipulating the fine balance between volume, frequency and intensity. With the numerous upsides to training like this, it's popularity is no surprise.Let's dive into push-pull training, it's benefits in detail and then look at the killer workout that you should be doing!Essentially, push-pull training groups together the major muscle groups based...

Get Max Gains With A 4-Day Push Pull Routine

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