Mrcoolbeans's picture
Mrcoolbeans
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Best push pull split with arm day

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Ok so as for now I'm changing my split to focus on one part.
My old split was:

Monday delts
Tuesday back "thickness and bi
Wednesday off
Thursday chest tri
Friday back width and rear delts
Saturday legs calves
Sunday off

New now that I'm not on prep
Monday chest only
Tuesday back only
Wednesday off
Thursday delts only
Friday Arms
Saturday legs calves

But always wanted to try as push pull split but have a hard time finding the perfect spilt for me .

I only want to workout 5 days a week. No less no more.
I want an arm day by itself cause if I add tris to push or bid to pull I'll be in the gym for 3 hours.
Also delts. I know front delt military press would be for push but sides, traps and rears on pull day. That will be a hellava long day to be in the gym doing a couple pulldown movements, couple rows. Then throwing in side laterals, rear delts, shrugs then to top it off biceps .

Any help guys. All I can think of is this.
Monday push, chest front delt
Tuesday pull, back and rear / side delts
Wednesday off
Thursday push, chest front delts
Friday pull, back and rear / side delts
Saturday Legs calves

But then I have I no arm day. Unless like I said workout then and I'll be in long.
Only other thing I can think of is second half of week, shorten the push and add the tris, and pull add the bis for Thursday and Friday.

Advise thanks

Mrcoolbeans's picture

Ok so I have it down to these two I'm gonna choose from starting Monday.

Tradintional, never did me wrong
Monday chest tri
Tuesday back bi
Wednesday off
Thursday delts calves
Friday arms / 4arms
Saturday legs
Sunday off

Or my push pull version

Monday chest mili press and side lat and tris
Tuesday back rear shrugs bis
Wednesday off
Thursday repeat Monday
Friday repeat Tuesday
Saturday legs calves
Sunday off

Mrcoolbeans's picture

Monday chest tri
Tuesday back bi more pulldowns
Wednesday's off
Thursday delt tri
Friday back bi more rows
Saturday legs hams calves

This is another one I was thinking.

Thanks for some of the input. I try and keep things as simple as possible. I do write all my workouts down, sets reps etc.

cobler_smith's picture

I usually go with
Monday back, traps, bis
Tuesday quads, hams, calves
Wednesday chest, delts, tris
Thursday OFF
Repeat
Not having upper body workouts back to back feels best for me when training 3 days in a row.

giardap's picture

What are the actual goals fella? Strength, growth/hyperT? Endurance nonsense?
Or education/playing with it?

Mrcoolbeans's picture

Well the goal is, while on off-season till I get ready for next years show list, I need and want to add strength cause with strength comes size, but I need to add at least 10lbs, most back, delts, and then upper chest and arms. So like. A few here and there, a couple there and here. Legs will grow regardless for me.
Each time I compete I have added more to my size and always came in sharper, and it's time to do that again. Shawn ray commented about me saying I have great legs which is a given, but I need more arms and I was a little soft from the back, talking about my ass and hammys, which I was. So if I can come in with more sizenin my upper body by adding over the off season, then coming in sharper, I will be very competitive guy on the national level

giardap's picture

That's a fantastic compliment right there. What did you make of him? I always thought he seemed like a dick from interviews and last year's Conflict with plumb and others. But was watching an interview there recently where he was explaining how much he hated Dorian and why. Made me realise.... it wasn't hate, it was his passion. Drive etc. Amazing guy.

I think I'd be inclined to work the angles. Rear delt's (bent over and also arms up high on cables for rear delts) versus upper chest. Lats versus close grip/tri's. Front & side Delts versus lats again (upper lowe lats). And the big compounds - could be 1 day all three for example - I do that 1 week in 6, 2 time in the week twice each day.

I'd stick 4-6(/7 if needed to get last set to hit 4/5/6) for big compounds with progression for strength
And I'd be inclined to do very high intensity drop sets for the smaller split groups. Maybe take it to hyper range to say 8 but keep the intensity and when dropping aim for min 6 sets, min, or all the way on cables
For arms... well you want them to grow so I'd definitely do th 2x per week at least. I think of you want growth to stick with hypertrophy. Add band for close grip bench and really heavy negs for bi''s. .. periodically

giardap's picture

If you get bored or adapt, you could mix it up and do a week of rear chain versus front chain. Top to bottom
Maybe throw bi''s in with rear chain and tri''s with front to compliment rows and presses respectively

Another thing you could consider... to fight adaptations or just mix it up. Is just focus for a few weeks on getting strong in the extremes or Wherever weak. Should make you even stronger again wherever you're strongest. Example; if you do a bicep curl, go to fully stretched eccentric and flex tricep to ensure bicep is actually fully lengthened. Then engage bi properly before moving and do concentric in very controlled explosive way. Then at the top lean forward into a loaded iso hold. So you know, get strong where you are weakest or most uncomfortable and spend time there.
Another example of what I mean; I used lift nice and heavy for squats but I got in a habit of not going as far as say parallel. So I set it up to begin from the trough/lowest point of the squat and stood up and then lowered. Like a reverse squat. Did it with working set weight and learned to really engage muscle before moving, have to or else destroy back. Makes a serious strength difference.
Using extension arms on rack, start dead at fully standing position and lowering an overloaded bar down to ground (then reset rather than try lift weight - negative should be too heavy to loft up) is a great way to progress strength for deads. Can also do that from standing squat position overloaded and lower down to the extension / safety bar and reset. Need to be very heavy and very very controlled - it's a form of negs. And just reset don't let ego try stand up!!!