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Push Pull LegsSplit Advice

Any "proven" push/pull (2 split) out there?15550

Rawsteel private msg quote post Address this user
As the title says, i've been looking for a proven/solid push/pull split with training 4 days a week for a while but i haven't managed to find any.
Do you know of any?
And you who do push/pull 4 times a week with hypertrophy as main goal, how have you structured it?
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the1 private msg quote post Address this user
I'm going off of the top of my head but...

Upper Body (Push)
Benchpress 5X5
Incline dumbbell press 4X10
Standing push press 3X10
Standing side lateral raises 3X 10-12 + a dropset
Upright row 3X10
Dumbbell skull crushers 3X10
Tricep pressdowns 3X10-15


Lower Body

Conventional or Sumo Deadlift 5X5
Leg press 4X 10-15
Lying leg curl 4X 10-15
Back leg UP front foot lunge 3-4X 10-15
* Add something else in for more volume

1-2 Days OFF

Upper Body (Pull)

Weighted pull ups or Pull ups 5X5 or 6-8 reps
Barbell rows 4X 10-12
One arm dumbbell row 3X 10-12
Bent over reverse lateral raises 3X 10-15
Standing rope cable face pull 3X 10-15
Weighted Hyper extensions 3X 10-12


Lower Body
Squats 5X5
Sumo Leg press 4X 10-12
Seated adductor machine 4X 10-15
Walking Lunges
Leg extensions 4X 10-15
Calves

... it has everything you need to grow in this program I just made up , pretty basic.. when the weight gets easy , move up the poundage and stick to the same rep / weight range.
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the1 private msg quote post Address this user
if you want a PROVEN routine, try PHAT.. a lot of people had success with it and enjoy it, if not look up "Lyle MacDonald"s push/pull.. hes a douchebag but is a smart douche.


or EK has some variations around the forum.
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Rawsteel private msg quote post Address this user
Thanks, those are however upper/lower splits, im looking for a pure push (quads, chest, delts triceps) and pull (back, hams, biceps) split.
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