Wouldn’t mind mixing up my training from a bro split

Anyone had good success for size and or strength using a push, pull split?

I generally like to gym 5-6 days a week

Post it or PM me

I had pretty great progress with

chest/tris
back/bis
legs/shoulders

Was going 5-6 days a week and never really burned out on it after a few months until covid hit.

Similar to push/pull but I liked to do shoulders not on chest days.

Can you tell me which exercises for each day?

Bench/incline bench/flys/trcieps (mixed up with push downs/samurai sword)
Deadlift (only when I was feeling wild)/lat pull down/rows/straight arm push down/shrugs/biceps/rear delts (I preferred most days to include these in back instead of shoulder)
Leg press or Bulgarian split squat/ham curls or RDL/hip thrusts/shoulder press/lat and fwd raises

I aimed for 45-60 mins a day just due to full time work and wanting to get home. Usually took one day off during the week randomly when I just wanted to Netflix instead of gym after work and did both weekends.

Honestly did both hypertrophy and strength with this.

Can you break this up into a super easy to read day by day format because I’m a subby please

i made my own plan, it's called no leg day but i still do legs

day 1: chest/tris/shoulders/traps/quads/calves

squat
calf raises (superset with squats as barbell is already on your back)
pull ups
bench (do regular bench one day, and slight incline next time you do this group days later)
military
shrugs
dumbbell lateral raises

day 2: rest day/walk

day 3: bis/back/traps/wrists/glutes/hamstrings

deadlift
chin ups
incline dumbbell rows (pronated grip to hit rear delts)
barbell curls
reverse curls (superset with barbell curls)

day 4: rest/walk

day 5: extra rest day for when you first start this routine (your back [largest muscle group/longest to heal] will be sore two days after at first), after you get used to it, scrap this and workout every other day (alternating between the two groups shown above)

all glam muscles (wrists, bis, calves) that can be seen in regular clothing (t shirt, shorts) are supersetted
compound movements are listed first (except calf raises), do low/medium reps with those
isolation movements are listed last, do medium/high reps with those (calf raises included)
pull/chin ups listed immediately after squats/deadlifts to decompress the spine
home friendly - can do this all with just weights, dumbbell handles, barbell, adjustable bench, some sort of hanging bar for pull/chin ups (clean and press barbell over head to back for squats)
no dreaded leg-only day

deload (dont lift AT ALL) for a week every 2 months

trust.

food for thought:



unless you're on gear, that's not a good idea. rest > working out (dont listen to fake nattys on youtube that workout everyday, this will slow your progress/gains)

This post was edited by jadeoner on Oct 9 2020 03:58am

like the idea of this too, might try doing squat/calf raise/military press super sets

throw in some dumbbell lateral raises and call it a day hahaha

This post was edited by jadeoner on Oct 9 2020 04:10am

Post a picture of yourself and I’ll decide if I ever want to follow this route because it sounds pretty shite sorry

basically a push/leg and pull lol

post a pic of you and ill decide if you're even at liberty of knowing how good/bad it is

This post was edited by jadeoner on Oct 9 2020 05:28am

Check latest pages of post your pic thread and there’s probably one there