Modified Push/Pull Workout
Modified Push/Pull Workout
by Dustin Holston
If you are looking to increase strength, muscle size, and get a great all around workout, check out this Modified Push/Pull Workout.
Fundamentals
A push/pull workout separates muscle groups quite different than most workouts. It isolates muscle groups that must “push” to be used vs. muscle groups that needs to be “pulled”.
Examples:
Chest- Push (you push the bar when you do bench press)
Back- Pull (you pull yourself up doing pullups, you pull the bar when doing deadlifts)
Quads- (Squats you push up, leg press you push)
Hamstrings- (Pull when you do stiff legged deadlifts)
Dustin’s Modified Push/Pull Workout
Day 1: Heavy Push
Day 2: Heavy Pull
Day 3: Shoulders and Abs
Day 4: Pump Push
Day 5: Pump Pull
Day 1: Heavy Push (weights are examples)
Bench Press: Bar x 15, 135 x 15, 185 x 3, 225 x 3 x 6
Inclined DB Press: 80 x 8 x 3
Pec Deck Flies: 130 x 8 x 3
Weighed Dips: 45 x 6 x 3
Squats: Warmup, 135 x 10, 225 x 5, 275 x 3 x 6
Walking Lunges: 3 sets
Leg Extensions: 3 sets of 10
Day 2: Heavy Pull (weights are examples)
Wide Grip Pull-downs: 170 x 6 x 5
Close Grip Pull-downs (revere grip): 170 x 6 x 3
Seated Leg Curls: 3 sets of 10
Stiffed Legged Deadlifts: 315 x 3 x 5
Seated Cable Rows: 3 sets of 10
Seated Calf Raises: 3 sets of 15
Inclined Biceps Curls: 5 sets of 8
Day 3: Shoulders and Abs
Lateral Raises: 5 sets of 10
Frontal Raises: 3 sets of 10
Shoulder Press: 5 sets of 10
Rear Delt Flies: 3 sets of 10
Hanging Leg Raises: 3 sets of 15
Standing Rope Crunches: 3 sets of 15
Day 4: Pump Push
Bench Press: 5 sets of 15 reps
Close Grip Bench: 3 sets of 15
Inclined DB Press: 3 sets of 12
Leg Press: 5 sets of 20
Leg Extensions: 5 sets of 20
Standing Calf Raises: 3 sets of 15
Dips: 3 sets of 15
Day 5: Pump Pull
Pull ups: 5 sets of 10
Yates Rows*: 3 sets of 15
Light Stiff Legged Deadlifts: 3 sets of 15
Leg Curls: 3 sets of 15
Seated Cable Rows: 3 sets of 12
21’s- 3 sets
Hammer Curls: 3 sets of 12
Post Workout
It is vital after a grueling workout to have a post workout shake with simple sugars and easily digestible protein. I prefer the Post Workout Stack from 1st Phorm. Check it out here: https://1stphorm.com/a/products/stacks/post-workout-stack?a_aid=NutritionTrain
Summary
The idea is to increase weight on heavy bench press, heavy squats, and heavy deadlifts every week or 2. It will becoming increasingly difficult to do. Cardio should be done as often as possible, but only after your workout and for 15-20 minutes maximum. I like to vary my speeds with a little HIIT. I actually use this workout when I’m bulking and cutting.
*I am not a medical professional, please speak to a doctor before starting any diet or workout program.
Questions or Comments?
Let me know!
Dustin Holston