How does my 4-Day Split Push/Pull Routine Look?

[Jimmy Two-Times™]

MON: Back
Straight-Leg Deadlift Pull
Rope Standing Straight Arm Lat Pulldown Pull
Single-Arm Dumbbell Rows Pull
Decline Dumbbell Pull-Over Pull

TUES: Chest + Arms
Flat/Decline Dumbbell Bench Press Push
Dumbbell Bicep/Hammer Curl Pull
Incline Dumbbell Bench Press Push
Reverse Dumbbell Curls Pull
Single-Arm/High/Middle Chest Cable FlyS/Cable Crossover Pull
Tricep Cable Push-Down Push

THURS: Legs
Back/Front/Kettlebell-Sumo Squat Push
Dumbbell Lunge Push
Step-Up Push
Leg Curl Pull
Leg Press Push
Calf Raise Push

FRI: Shoulders
Standing Dumbbell 1-Arm Shoulder Press Push
Side Lateral Raise Pull
Wide-Grip/Close-Grip Lat-Pulldown Pull
Cable Reverse Fly Pull
Incline Dumbbell Pull-Over Pull

 

[Off the Onion]

Shouldn't you work biceps with your back (pull workout)

 

[Jimmy Two-Times™]

Shouldn't you work biceps with your back (pull workout)

FIX IT FOR ME AND HIGHLIGHT WHAT YOU MOVED/CHANGED.

 

[Jimmy Two-Times™]

Shouldn't you work biceps with your back (pull workout)

How does this look now then from your advice...

MON: Back + Biceps
Straight-Leg Deadlift Pull
Rope Standing Straight Arm Lat Pulldown Pull
Single-Arm Dumbbell Rows Pull
Dumbbell Bicep/Hammer Curl Pull
Reverse Dumbbell Curls Pull
Decline Dumbbell Pull-Over Pull

TUES: Chest + Triceps
Flat/Decline Dumbbell Bench Press Push
Incline Dumbbell Bench Press Push
Tricep Cable Push-Down Push
Single-Arm/High/Middle Chest Cable Flys/Cable Crossover Pull

THURS: Legs
Back/Front/Kettlebell-Sumo Squat Push
Dumbbell Lunge Push
Step-Up Push
Leg Curl Pull
Leg Press Push
Calf Raise Push

FRI: Shoulders
Standing Dumbbell 1-Arm Shoulder Press Push
Side Lateral Raise Pull
Wide-Grip/Close-Grip Lat-Pulldown Pull
Cable Reverse Fly Pull
Incline Dumbbell Pull-Over Pull

 

[Jimmy Two-Times™]

Thank you, breh.

 

[TLR Is Mental Poison]

This is not push pull, it's a body part split

I am switching to a somewhat push pull split... each day looks like this (/ = superset):

Day 1: Heavy squats/light weighted dips (3x), tricep extensions/curls (5x)
Day 2: Deadlifts/rows (3x), lateral raises/weighted crunches (5x)
Day 3: Light squats/incline press (3x), overhead tricep extensions/incline curls(5x)
Day 4: Sumo deadlifts/lat pulldowns (3x), upright rows/weighted crunches (5x)
Day 6: Heavy dips/rows (3x), tricep extensions/curls (3x), upright rows/weighted crunches(3x)

In my experience hitting everything 2-3x accelerates gains... don't underestimate your recovery capacity

 

[NatiboyB]

I recommend more volume.

I’m thinking at least 50+ reps per except for the deadlifts/squats

You may also want to consider push/pull/legs or full-body routine

 

[Jimmy Two-Times™]

This is not push pull, it's a body part split

I am switching to a somewhat push pull split... each day looks like this (/ = superset):

Day 1: Heavy squats/light weighted dips (3x), tricep extensions/curls (5x)
Day 2: Deadlifts/rows (3x), lateral raises/weighted crunches (5x)
Day 3: Light squats/incline press (3x), overhead tricep extensions/incline curls(5x)
Day 4: Sumo deadlifts/lat pulldowns (3x), upright rows/weighted crunches (5x)
Day 6: Heavy dips/rows (3x), tricep extensions/curls (3x), upright rows/weighted crunches(3x)

In my experience hitting everything 2-3x accelerates gains... don't underestimate your recovery capacity

I don't want to e in the gym 6 days a week, 5 is max but 4 is the sweet spot to never burn out, less downer weeks and I can perform more intensely more consistently because of the recovery time gven. 6 days a week will make me exhausted coupled with work and life I don't want going and coming back from the gym to be 4+ hours.




Here is an update, what do you think about this then below?

MON: Back + Biceps
Straight-Leg Deadlift Pull
Rope Standing Straight Arm Lat Pulldown Pull
Single-Arm Dumbbell Rows Pull
Dumbbell Bicep/Hammer Curl Pull
Reverse Dumbbell Curls Pull
Decline Dumbbell Pull-Over Pull

TUE: Chest + Triceps
Flat/Decline Dumbbell Bench Press Push
Incline Dumbbell Bench Press Push
Tricep Cable Push-Down Push
Single-Arm/High/Middle Chest Cable Flys/Cable Crossover Pull

WED: Rest

THU: Legs
Back/Front/Kettlebell-Sumo Squat Push
Dumbbell Lunge Push
Step-Up Push
Leg Curl Pull
Leg Press Push
Calf Raise Push

FRI: Shoulders
Standing Dumbbell 1-Arm Shoulder Press Push
Front Dumbbell Raise Pull
Side Lateral Dumbbell Raise Pull
Wide-Grip/Close-Grip Lat-Pulldown Pull
Cable Reverse Fly Pull
Incline Dumbbell Pull-Over Pull

SAT: Rest

SUN: Rest

 

[Jimmy Two-Times™]

I recommend more volume.

I’m thinking at least 50+ reps per except for the deadlifts/squats

You may also want to consider push/pull/legs or full-body routine

I thought it was a push/pull full body routine that i made see my last revision on what you think.

 

[TLR Is Mental Poison]

Your routine is not push/pull. Push/pull would have you hitting body parts multiple times/week.

Here is a basis, you choose the exercises.

Day 1 (Push): Quads/chest/triceps/shoulders
Day 2 (Pull): Hamstrings/back/biceps/abs
Day 3: Day 1 body parts with different exercises
Day 4: Day 2 body parts with different exercises

Better to do 1-2 exercises for a body part 2-3x per week than to do everything for one body part in one day. Once you hit a muscle it's ready for more after like 48-72 hours.

 

[Jimmy Two-Times™]

Your routine is not push/pull. Push/pull would have you hitting body parts multiple times/week.

Here is a basis, you choose the exercises.

Day 1 (Push): Quads/chest/triceps/shoulders
Day 2 (Pull): Hamstrings/back/biceps/abs
Day 3: Day 1 body parts with different exercises
Day 4: Day 2 body parts with different exercises

Better to do 1-2 exercises for a body part 2-3x per week than to do everything for one body part in one day. Once you hit a muscle it's ready for more after like 48-72 hours.

Any popular routines you can direct me to online?

I like to switch things up like every 3 months or so

 

[TLR Is Mental Poison]

Any popular routines you can direct me to online?

I like to switch things up like every 3 months or so

I like PHAT. You should really come up with a routine that fits your goals and stick with it though. If you change routines all the time you won't be able to track or make consistent process.