Push/pull split

Push/pull split

ATP LAB

There is the traditional antagonist split where you pair up two opposing muscle groups like back and chest. There is also the old school way like on one day, you do all the pushing: chest, shoulders, triceps, and quads. Then the next day, you get all the pulling exercises: back, biceps, traps, and hamstrings. A typical program would look like this.


Day1

Seq.

Exercise

Sets

A

Bench press flat

4

B

Decline fly

3

C

Seated db press

4

D

Bent-over fly

3

E

Decline barbell lying extension

4

F

Barbell front squats

4

G

Cyclist squats

4


Day2

Seq.

Exercise

Sets

A

Pull ups

4

B

Bent-over row

3

C

Standing barbell curl

4

D

Scott bench one arm neutral grip

3

E

Seated row to neck

4

F

Barbell good morning

4

G

Lying leg curl

4


This type of split makes it easier to repeat each muscle twice a week, which has been proven to maximize hypertrophy. This is only one possible way to use that split, but if you feel like it, you can add supersets, drop/extended sets, etc.


Coach Eric

@atp_labs

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