Push/Pull Workout 8 Week Training Period

1st Week (Light Week) 65-70%

Monday:
Push:
Regular Flat Bench:
Chest Flys
Incline Dumbbell Bench
Tricep Pulldowns
Weighted Dips
Push up Finisher

2nd Week (Medium Hard) 75-80%

Monday:
Push:
Regular Flat Bench: 50% x8, 60%x5, 75% Working Set 5x4
Cable Rope Overhead Triceps Extension: 3x12
Banded Bench Press: 4x10
Standing Military Press: 4x8
Rear Delt Fly Pec Machine: 3x10
Cable Lateral Raise: 3x10

1st Week Altered (Heavy) 90-85%

Monday:
Push:
Regular Flat Bench: 50% x8, 60%x5, 90% of Working set 5x1-2
Dip Machine: 3x15
Tricep cable underhand pulldown w/straight bar: 3 x15
Seated overhead barbell Press: 4x 12
Standing up lateral raise (behind back): 3x 10
Hex Press: 1st set x 12, 2nd set x 10, 3rd set x 8, 4th set x6

2nd Week Altered (Deload) 55-60%

Monday:
Push:
Regular Flat Bench: 50% x8, 55% working sets for 5 x 8
Cable Rope Overhead Triceps Extension: 3x15
Machine Pec Deck: 4x12
Standing Military Press: 4x10
Bent Over Rear Delt Raise Sitting Down: 3x12
Supinated Grip Dumbbell Side Raise: 3x12

1st Week (Light Week) 65-70%

Monday:
Push:
Regular Flat Bench: 50% x8, 65% Working Set of 5x6
Seated overhead dumbbell Press: 4 x 8
Tricep Pulldowns: 3x10
Tricep Weighted Dips: 3x AMRAP
Seated Dumbbell Lateral Raise: 3x10
Blocks 3x25

2nd Week (Medium Hard) 75-80%

Monday:
Push:
Regular Flat Bench: 50% x8, 60%x5, 75% Working Set 5x4
Cable Rope Overhead Triceps Extension: 3x12
Banded Bench Press: 4x10
Standing Military Press: 4x8
Rear Delt Fly Pec Machine: 3x10
Cable Lateral Raise: 3x10

1st Week Altered (Heavy) 90-85%

Monday:
Push:
Regular Flat Bench: 50% x8, 60%x5, 90% of Working set 5x1-2
Dip Machine: 3x15
Tricep cable underhand pulldown w/straight bar: 3 x15
Seated overhead barbell Press: 4x 12
Standing up lateral raise (behind back): 3x 10
Standing Low Cable Fly: 3x12, Standing High Cable Fly 3x12

2nd Week Altered (Deload) 55-60%

Monday:
Push:
Regular Flat Bench: 50% x8, 55% working sets for 5 x 8
Cable Rope Overhead Triceps Extension: 3x15
Machine Pec Deck: 4x12
Standing Military Press: 4x10
Bent Over Rear Delt Raise Sitting Down: 3x12
Supinated Grip Dumbbell Side Raise: 3x12
Tuesday:
Legs
Back Squat
Leg Press
Leg Extension
Standing Calf Raise Machine: 4x 20
Hamstring Curl Macine
Single Leg Walking Lunges with dumbbell finisher

Tuesday:
Legs
Back Squat: 50% x8, 60%x6, 75% Working set 5 x 4
Scissor Jumps: 3x12 6 each leg
RDL : 4x12
Dumbbell Side Lunge: 3x10
Pistol Squat: 3x8
Seated Calf Raise Machine: 4x 20

Tuesday:
Legs
Back Squat: 50% x8, 60%x6, 90% of working set 5x1-2
Nordic leg Curl: 3x5
Hip Abductor Machine: 15/12/10/8
Walking Lunges: 3 x 18, 8 each leg
Jefferson Squat: 3x10
Seated Calf Raise Machine: 4x 20

Tuesday:
Legs
Back Squat: 50% x8, 55% working sets for 5 x 8
Scissor Jumps: 3x16 8 each leg
RDLs 4x12
Dumbbell Side Lunge: 3x12
Hack Squat: 3 x15
Seated Calf Raise Machine: 4x 20

Tuesday:
Legs
Back Squat: 50% x8, 65% Working set of 5 x 6
Straight Leg RDLs : 4x10
Hip Abductor Machine: 15/12/10/8
Jefferson Squat: 3x8
Seated Calf Raise Machine: 4x 20
Single Leg step ups with dumbbell: 3x 12. 6 each leg

Tuesday:
Legs
Back Squat: 50% x8, 60%x6, 75% Working set 5 x 4
Scissor Jumps: 3x12 6 each leg
RDL : 4x12
Dumbbell Side Lunge: 3x10
Pistol Squat: 3x8
Seated Calf Raise Machine: 4x 20

Tuesday:
Legs
Back Squat: 50% x8, 60%x6, 90% of working set 5x1-2
Nordic leg Curl: 3x5
Hip Abductor Machine: 15/12/10/8
Walking Lunges: 3 x 18, 8 each leg
Jefferson Squat: 3x10
Seated Calf Raise Machine: 4x 20

Tuesday:
Legs
Back Squat: 50% x8, 55% working sets for 5 x 8
Scissor Jumps: 3x16 8 each leg
RDLs 4x12
Dumbbell Side Lunge: 3x12
Hack Squat: 3 x15
Seated Calf Raise Machine: 4x 20
Wednesday:
Pull
Deadlift or Barbell Row
Lat Pulldowns
Dumbbell incline alternate curls
Upper Back rows or lat pullovers
Preacher curls
Pull Up Finisher or Face Pulls

Wednesday:
Pull
Deadlift : Warm up same. 75% Working Set 5x4
Pull ups wide grip: 3x8
Face Pulls with two handles kneeling: 3x10
Barbell Shrug: 4x10
Preacher Curls with EZ bar on slanted surface: 4x10
Dumbbell Rows on Incline Bench: 3x10

Wednesday:
Pull
Deadlift: Warm up same. 90% of working set 5x1-2
Neutral Grip Lat Pull down: 3 x 12
Shrug w/Hex Bar: 4x12
Dumbbell Standing alternate curls (elbows behind): 4x16
Spider Curls Incline: 3x12
Dumbbell Pullovers: 3x12

Wednesday:
Pull
Deadlift : Warm up same. 55% working set 5x8
Pull ups wide grip: 3x10
Face Pulls with two handles kneeling: 3x12
Behind the back shrug: 4x12
Dumbbell Preacher Curl single arm: 4x10
Dumbbell Rows on Incline Machine: 3 x 12

Wednesday:
Pull
Deadlift: Warm up [1stx8, 2ndx6, 3rdx5], 65% 5 x 6 Working Set
Lat Pulldowns: 3x10
Barbell Shrug: 4x10
Dumbbell alternate curls sitting down: 4x16 (8 reps each arm)
Wide Straight Bar curls: 3x8
Dumbbell Pullovers: 3x10

Wednesday:
Pull
Deadlift : Warm up same. 75% Working Set 5x4
Pull ups wide grip: 3x8
Face Pulls with two handles kneeling: 3x10
Barbell Shrug: 4x10
Preacher Curls with EZ bar on slanted surface: 4x10
Standing Low Cable Row with rope: 3x10

Wednesday:
Pull
Deadlift: Warm up same. 90% of working set 5x1-2
Neutral Grip Lat Pull down: 3 x 12
Shrug w/Hex Bar: 4x12
Dumbbell Standing alternate curls (elbows behind): 4x16
Spider Curls Incline: 3x12
Dumbbell Pullovers: 3x12

Wednesday:
Pull
Deadlift : Warm up same. 55% working set 5x8
Pull ups wide grip: 3x10
Face Pulls with two handles kneeling: 3x12
Behind the back shrug: 4x12
Dumbbell Preacher Curl single arm: 4x10
Dumbbell Rows on Incline Machine: 3 x 12
Thursday:
Push
Incline Dumbbell Shoulder Press
Cable Lateral Raises
Smith Machine Shoulder Press
Tricep Single Arm Extensions
Weighted Dips
Lateral Raise Finisher

Thursday:
Push
Regular Flat Bench: 50% x8, 60%x5, 80% Working Set 5x3
Incline Dumbbell Bench: 15/12/10/10
Close Grip Bench with Barbell: 4 x 8
Standing One-Arm Dumbbell Triceps Extension: 3x10
Arnold Press: 3x8
Sitting down plate Raises with a plate: 3x12

Thursday:
Push
Regular Flat Bench: 50% x8, 60%x5, 70%x3, 85% of Working set 5x2
Incline Barbell Bench Press: 50% x 8, 65%x8, 75%x 6, 80% x 4-5
Ez-Bar Upright Row & Front Raise: 3x10
Tricep Kickback: 3x12
Tricep Pushdown (v-bar): 3x12
Chest supported front raise w/ EZ-bar: 3x15

Thursday:
Push
Regular Flat Bench: 50% x8, 60% working set of 5x7
Incline Dumbbell Bench: 1 set x 15, 2nd set x 12, 3rd set x 10, 4th set x 10
Close Grip Bench with Dumbbells: 4x10
Tricep kickback w/ curly bar: 3x10
Arnold Press: 3x10
Anterior Deltoids with Rope 3x10

Thursday:
Push
Regular Flat Bench: 50% x8, 60%x5, 70% Working Set of 5x5
Incline Barbell Bench Press: 50% x 8, 65%x8, 75%x 6, 80% x 4-5
Cable Overhead Press w/ V-bar: 3x10
Skull crushers with curly bar: 1st set x 10, 2nd set x 8, 3rd set x 6, 4th set x 6
Chest supported front raise w/ EZ-bar: 3x12
Floor Press: 4x10

Thursday:
Push
Regular Flat Bench: 50% x8, 60%x5, 80% Working Set 5x3
Incline Dumbbell Bench: 15/12/10/10
Close Grip Bench with Barbell: 4 x 8
Standing One-Arm Dumbbell Triceps Extension: 3x10
Arnold Press: 3x8
Sitting down plate Raises with a plate: 3x12

Thursday:
Push
Regular Flat Bench: 50% x8, 60%x5, 70%x3, 85% of Working set 5x2
Incline Barbell Bench Press: 50% x 8, 65%x8, 75%x 6, 80% x 4-5
Ez-Bar Upright Row & Front Raise: 3x10
Tricep Kickback: 3x12
Tricep Pushdown (v-bar): 3x12
Chest supported front raise w/ EZ-bar: 3x15

Thursday:
Push
Regular Flat Bench: 50% x8, 60% working set of 5x7
Incline Dumbbell Bench: 1 set x 15, 2nd set x 12, 3rd set x 10, 4th set x 10
Close Grip Bench with Dumbbells: 4x10
Tricep kickback w/ curly bar: 3x10
Arnold Press: 3x10
Anterior Deltoids with Rope 3x10
Friday:
Legs
Hack Squat or Back Squat
Leg Press or Hack Squat
Leg Extensions: 20/15/12/10/8/6
RDLs
Hip Adductor Machine
Standing Calf Raise Machine: 4x12

Friday:
Legs
Front Squat: 50% x8, 55%x8, 80% Working set of 5x3
Goblet Squats: 3x12
Dumbbell Squat Press: 3x 8
Hip Thrust: 5x10
Hamstring Curl: 20/15/12/10/8 Go up each set
Leg Press Machine Calf Raises: 3x15

Friday:
Legs
Front Squat: 50% x8, 55%x8, 65%x5, 85% working set 5x2
Hack Squat Machine: 4x10
Barbell Split Squat 3x10 each leg
Good Mornings: 4x10
Hip Adductor Machine: 15/12/10/8
Standing Calf Raise Machine: 4x12

Friday:
Legs
Front Squat: 50% x8, 60% working set of 5x7
Bulgarian Split Squats: 3x10
Dumbbell Squat Press: 3x 10
Hip Thrust: 5x10
Hamstring Curl: 20/15/12/10/8 Go up each set
Leg Press Machine Calf Raises: 3x15

Friday:
Legs
Front Squat: 50% x8, 55%x8, 65%x5, 70% Working Set of 5x5
Leg Press: 4x12
Leg Extensions: 20/15/12/10/8/6
Good Mornings: 4x10
Hip Adductor Machine: 15/12/10/8
Standing Calf Raise Machine: 4x12

Friday:
Legs
Front Squat: 50% x8, 55%x8, 80% Working set 5x3
Goblet Squats: 3x12
Dumbbell Squat Press: 3x 8
Hip Thrust: 5x10
Hamstring Curl: 20/15/12/10/8 Go up each set
Leg Press Machine Calf Raises: 3x15

Friday:
Legs
Front Squat: 50% x8, 55%x8, 65%x5, 85% working set 5x2
Hack Squat Machine: 4x10
Barbell Split Squat 3x10 each leg
Good Mornings: 4x10
Hip Adductor Machine: 15/12/10/8
Standing Calf Raise Machine: 4x12

Friday:
Legs
Front Squat: 50% x8, 60% working set of 5x7
Bulgarian Split Squats: 3x10
Dumbbell Squat Press: 3x 10
Hip Thrust: 5x10
Hamstring Curl: 20/15/12/10/8 Go up each set
Leg Press Machine Calf Raises: 3x15
Saturday:
Pull
Barbell Row or Deadlifts
Dumbbell hammer curls sitting down
T Bar Row
EZ Bar Curls
Single Arm Dumbbell Row: 3x8
Lat Biased Row

Saturday:
Pull
Trap Deadlift: Working set of 4 x 8
T- Bar Row: 4 x 10
One Arm Lat Pulldowns: 3x10
Crazy 8s: 1 set
Dumbbell shoulder Shrug: 3x12
21’s Bicep curl with EZ bar: 3 sets
Anterior Raise Dumbbell Calf Raises on elevated surface: 4x15

Saturday:
Pull
Trap Deadlift: Warmup [1stx8, 2ndx8, 3rdx8] Working set 4 x 8
Dumbbell Standing Hammer curls: 3x16
Standing Dumbbell Zottom Curls: 3x10
Seated Cable Row w/ Straight bar: 4x10
Row Machine Free Weighted: 3x12
Angled Upright Row: 3x12
Anterior Raise Dumbbell Calf Raises on elevated surface: 4x15

Saturday:
Pull
Trap Deadlift : Warm up same. Working set 4 x 8
Bent Over Underhand Row: 3x12
One Arm Lat Pulldowns: 3x12
Crazy 8s: 1 set
Dumbbell shoulder Shrug: 3x15

Chin Ups: 3x AMRAP

Anterior Raise Dumbbell Calf Raises on elevated surface: 4x15

Saturday:
Pull
Trap Deadlift: Warmup [1stx8, 2ndx8, 3rdx8] Working Set 4 x 8
Dumbbell hammer curls sitting down: 3x16
Concentration Curl: 3x8
Seated Cable Row: 4x10 Heavy
Single Arm Dumbbell Row: 3x8 Heavy
Reverse Cable Fly’s: 3x10
Anterior Raise Dumbbell Calf Raises on elevated surface: 4x15

Saturday:
Pull
Trap Deadlift: Working set 4 x 8
T- Bar Row: 4 x 10
One Arm Lat Pulldowns: 3x10
Crazy 8s: 1 set
Dumbbell shoulder Shrug: 3x12
21’s Bicep curl with EZ bar: 3 sets
Anterior Raise Dumbbell Calf Raises on elevated surface: 4x15

Saturday:
Pull
Trap Deadlift: Warmup [1stx8, 2ndx8, 3rdx8] Working set 4 x 8
Dumbbell Standing Hammer curls: 3x16
Standing Dumbbell Zottom Curls: 3x10
Seated Cable Row w/ Straight bar: 4x10
Row Machine Free Weighted: 3x12
Angled Upright Row: 3x12
Anterior Raise Dumbbell Calf Raises on elevated surface: 4x15

Saturday:
Pull
Trap Deadlift : Warm up same. Working set 4 x 8
Bent Over Underhand Row: 3x12
One Arm Lat Pulldowns: 3x12
Crazy 8s: 1 set
Dumbbell shoulder Shrug: 3x15

Chin Ups: 3x AMRAP

Anterior Raise Dumbbell Calf Raises on elevated surface: 4x15
 JAN
Week of 1/10 Top sets
Weight Reps Comments
Bench 245 7 Felt like 8 was possible
Squat 315 6 Pushed limits here, work on form
Leg press 180 single leg 10 Maybe try regular next week
Hack Squat 270 8 Top set felt heavy
Deadlift Break
Shoulder Press 170 8
Dips 45 12 Keep adding weight on this

FEB
Week of 2/7 Top sets
Weight Reps Comments
Bench 255 6
Squat 315 6 Weight felt heavy today hoping knee sleeves help.
Leg press
Hack Squat 320 6 Felt good on this, knee sleeves should help
Deadlift
Shoulder Press
Dips
 Week of 1/17 Top sets
Weight Reps Comments
Bench 245 8 8 was possible, maybe up weight
Squat
Leg press
Hack Squat 290 10 Up weight for top set next week
Deadlift 315 6 Was difficult but felt better without straps
Shoulder Press
Dips 90 8 Pushed it hard on this.

Week of 2/14 Top sets

Weight Reps Comments
Bench 255 7.5? Felt heavy but hoping for 8 next week
knee sleeves help. Squat
Leg press
should help Hack Squat
Deadlift
Shoulder Press
Dips
 Week of 1/24 Top sets
Weight Reps Comments
Bench 255 7 A solid 7 maybe 8
Squat 315 8 Solid 8
Leg press 70 12 Single leg each leg
Hack Squat 270 8 good weight
ter without straps Deadlift
Shoulder Press
Dips 90 8 Work on lower weight higher reps

Week of 2/21 Top sets

Weight Reps Comments
or 8 next week Bench
Squat
Leg press
Hack Squat
Deadlift
Shoulder Press
Dips
 Week of 1/31 Top sets
Weight Reps
Bench 265 4.5
Squat
Leg press
Hack Squat
Deadlift
Shoulder Press
eight higher reps Dips
Comments
Tough Set, maybe move down to 255 or 260 and work on those

Only body weight this week since belt was gone.

 JAN
Week of 1/10 Top sets Week of 1/17 Top sets
Weight Reps Comments
Bench Bench
Squat Squat
Leg press/hack squat Leg press/hack squat
Deadlift Deadlift
Shoulder Press Shoulder Press
Dips Dips

FEB
Week of 2/7 Top sets Week of 2/14 Top sets
Weight Reps Comments
Bench 210 6 Felt good Bench
Squat 255 5 Squat
Leg press/hack squat Leg press/hack squat
Deadlift 315 4 Deadlift
Shoulder Press 70 5 Dumbell Shoulder Press
Dips Dips
 1/17 Top sets Week of 1/24 Top sets
Weight Reps Comments Weight
Bench
Squat
ss/hack squat Leg press/hack squat
Deadlift
Shoulder Press
Dips

2/14 Top sets Week of 2/21 Top sets

Weight Reps Comments Weight
Bench
Squat
ss/hack squat Leg press/hack squat
Deadlift
Shoulder Press
Dips
Reps Comments

Reps Comments
 JAN
Week of 1/10 Top sets Week of 1/17 Top sets
Weight Reps Comments
Bench Bench
Squat Squat
Leg press/hack squat Leg press/hack squ
Deadlift Deadlift
Shoulder Press Shoulder Press
Dips Dips

FEB
Week of 2/7 Top sets Week of 2/14 Top sets
Weight Reps Comments
Bench 195 7 Either up weight or hit 8 reps Bench
Squat 335 7 Make sure at depth Squat
Leg press/hack squat Leg press/hack squ
Barbell row 185 8 Deadlift
Shoulder Press Shoulder Press
Dips Dips

MAR
Week of 3/7 Top sets Week of 3/14 Top sets
Weight Reps Comments
Bench 185 2 sets of 6 By myself so didn't chance it Bench
Squat 315 8 Squat
Leg press/hack squat Leg press/hack squat
Barbell row Deadlift
Shoulder Press Shoulder Press
Dips Dips
 1/17 Top sets Week of 1/24 Top sets
Weight Reps Comments Weight
195 7 7 was a fight to get to Bench 195
N/A Squat 315
250 10 .weight was fine; hurt left kneLeg press/hack squ 230
315 7 Perfect amount; push for 8 i Deadlift
Shoulder Press
Dips 25

2/14 Top sets Week of 2/21 Top sets

Weight Reps Comments Weight
195 8 Bench
335 6 Go at a normal pace Squat
270 8 Leg press/hack squat
Deadlift
Shoulder Press
Dips

3/14 Top sets Week of 2/21 Top sets

Weight Reps Comments Weight
205 4 Cut sucks Bench
6 Squat
ss/hack squat Leg press/hack squat
Deadlift
Shoulder Press
Dips
 Week of 1/31Top sets
Reps Comments Weight Reps
7 Bench 195 7
10 Squat 335 7
10 Leg press/hack sq 270 8
Deadlift
Shoulder Press
8 Dips 0 12

Reps Comments

Reps Comments
Comments

Felt like had 1 more in reserve