Choosing a Weekly Training Split Part 3

This is part 3 of a multi-part series. Check my previous posts for parts 1 and 2.  Option 3 is a push/ pull split. This is an easy switch to or from full body routines or upper/ lower, and works well with 3 to 4 lifting days per week. As with the upper/ lower split, if lifting 3 days per week, alternate every workout, rather than Monday is always pull, Wednesday is always push. We always want to be careful to avoid too much pushing compared to pulling, unless we are drastically stronger at pulling. They should be equal proportions at least, if not more pulling than pushing, particularly if you've ever had rotator cuff troubles. This groups upper body pushing such as bench and military pressing (chest, shoulders and triceps) with knee dominant lower body squats and lunges (quadriceps), and upper body pulling such as rows and pull downs (back and biceps) with hip dominant lower body such as deadlifts and good mornings (hamstrings). Both lower body days work the glutes to a certain extent, so if you'd like to include more glute-focused work, it can fit in either day, though I tend to do a bit on both days with my heavier glute work such as barbell thrusts and bridges, on pull day. This split works especially well if you struggle to complete or recover from heavy squatting and hinging in the same workout.  An example week might look like Monday pull, Tuesday push, Thursday pull, Friday push. You can include cardio after your lifting or on separate days. Sample workouts: Pull- Dumbbell deadlift 4x6 Cable row 3x8 Dumbbell bridge 3x12 Pulldown 4x6 Hamstring curl 3x12 Bicep curl 3x12 Push- Goblet squat 4x6 Dumbbell incline press 4x6 Walking lunge 3x16 total Dumbbell overhead press 3x8 Quad extension 3x12 Dumbbell tricep kickback 3x12 each side