Tip Full Body Fridays Search Skip to content Menu Menu follow us Store Articles Community Loyal-T Club Loyal-T Points Rewards Subscribe to Save Search Search The World s Trusted Source & Community for Elite Fitness Training Tip Full Body Fridays Here' s a new way to program push-pull training for even better results by Dean Graddon June 23, 2017April 22, 2022 Tags Bodybuilding, Powerlifting & Strength, Tips, Training Push Pull with a Twist The classic push/pull training program is a classic because, well, it works. As a reminder, this split involves training your "pushing" muscles on one day and your "pulling" muscles on another. It's a great way to increase training frequency for size and strength gains. Here's what it usually looks like: Day 1 Pushing Muscles Quads Pecs Delts Triceps Day 2 Pulling Muscles Hamstrings Back Biceps If you can train four to six days a week, you'll end up hitting every movement pattern two or three times every week. But what if you're a Monday through Friday lifter and you take the weekends off? On a push/pull split, that means that each week you'll hit one half of the split three times and the other only twice. You may also fall into the trap of starting each week with your push day, meaning your pulling muscles end up under-emphasized. That's bad news. The good news is that there's a simple solution that ensures equal weekly stimulation of your pushing and pulling muscles even with a five day training week. Here's how the week would be laid out: Monday: Push (strength emphasis) Tuesday: Pull (hypertrophy emphasis) Wednesday: Push (hypertrophy emphasis) Thursday: Pull (strength emphasis) Friday: Full body (conditioning emphasis) On strength emphasis days, stick with lower rep ranges (3-6), heavier weights and compound movements. On hypertrophy days, move into the 8-12 rep range and mix in some isolation work with the compound exercises. On the final day of your training week, you'll superset anterior and posterior chain exercises. Supersetting in this way will increase the conditioning demand, so you'll also get cardiovascular stimulation to go along with your lifting. In most cases, exercises that are paired together allow for an easy transition from one to the next, maybe even using the same load. They're mostly opposing movement patterns as well. For both sample programs, A1 and A2 means you superset the two exercises. Unless a different rep range is indicated, select a weight that you're confident you can lift for at least 12 reps. Do 8-12 reps of the first exercise, followed immediately (without rest) by 8-12 reps of the other. Take 45-60 seconds between sets and repeat for 3 sets. Feel free to finish off the workout with Prowler pushes, sled drags and/or loaded carries for additional conditioning work. Full Body Friday Example 1 A1. Barbell squat or front squat A2. Leg curl or glute-ham raise B1. Incline dumbbell press B2. Chest-supported dumbbell row C1. Military press C2. Pull-up (AMRAP – as many reps as possible) D1. Lying dumbbell triceps extension D2. Seated dumbbell curl Full Body Friday Example 2 A1. Kettlebell goblet squat A2. Kettlebell swing B1. Push-up (AMRAP) B2. Horizontal row (AMRAP) C. Three-way lateral raise (complete 8-12 bent lateral raises, 8-12 front raises and 8-12 seated lateral raises) D1. Chin-up (AMRAP) D2. Dip (AMRAP) And thus, on the sixth AND seventh days, you rest! Get The T Nation Newsletters Don' t Miss Out Expert Insights To Get Stronger, Gain Muscle Faster, And Take Your Lifting To The Next Level related posts Training Tip A Better Way to Hip Thrust It's one of the best exercises for pure glute gains and posterior strength. Here's how to make it even better. Glutes, Tips, Training Lee Boyce May 31 Training Iron Evolution Reflections – Part 2 Dave Tate talks about injuries, nutrition, technique, peri-workout nutrition, and in general, busting your balls in the gym. Motivation, Powerlifting & Strength, Training Dave Tate October 8 Training 7 Things to Steal From Competitors Get a body that reflects your hard work by picking up a few tips from bodybuilders, figure athletes, and other physique competitors. Bodybuilding, For Women, Training Dani Shugart August 12 Training The Cardio Manifesto Everyone hates cardio. Here's how to choose the right type, intensity, frequency, and duration to get into prize-worthy condition. Fat Loss Training, Metabolic Conditioning, Metcon, Sprinting, Training Shelby Starnes August 3