Is there an alternative to Push.Pull.Squat Routine?

heavyduty

heavyduty

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Push Pull Squat routine that is a three times a week workout.

OHP, BP, Dips
DL, BOR, Pullup
Front Squat, Back Squat, RDLs

Is there any other workout similar to this amazing full workout?
 
You could do a two day full body split.

DL, OHP, front squat
Back squat, bench, BOR

There are many combinations possible.
 
Sounds good, thanks alot. I need something different to break the monotany a little bit..
 
Dips, BP, OHP,
BOR, Pullup, DL,
Back Squat, RDLs, Front Squat,
 
I guess you could always Squat, Push, Pull...
 
You CAN do an upper lower body split.

In fact, in season atheltes who can't do deads and squat in the same week can benifit from it.
 
3 good variations.

1- Fullbody.

2- Upperbody - Lowerbody

3- Vertical push pull, horisontal push pull, legs
 
thanks everyone for contributing.
also a special thanks to those who repeated the exact same routine i started this thread with
 
hehehe the only legit answer is yes, Clean/Jerk/Snatch

an example routine is as follows (will someone make me the ultimate oly routine plllsssss!!)

Day1
Clean 5 x 3
Power Clean 3 x 6
Push Jerk 5 x 3
Behind the Neck Press Snatch Grip 3 x 12
Vertical jump 3 x 6


Day2
Snatch 5 x 6
Overhead Squats 5 x 6
Squats 3 x 10
Hyperextensions 3 x 12
Weighted Sit Ups 3 x 12

Day3
Snatch 4 x 6
Overhead Squats 4 x 6
Front Squats 3 x 8
Good Mornings 4 x 10
Incline Sit Ups 3 x 10
Sprint 3 x 20 meters
Day4
Clean + Jerk 5 x 3
Hang cleans 3 x 6
Behind the Neck Press combined with Overhead Squats 3 x 3+3*
Jump Squats (no more than 50% one-rep max) 3 x 3
 
um, pull. push. squat.

but seriously if you dont like that and need a new routine for a while I would go 2 full body days. something like....

day 1
DLift
pullup
OH press
ab wheel
grip

day 2
squat
BB row
dip or bench
full contact twist
grip.
 
All compound exercises are either a push or a pull, squats included.

This is my current split
Mon-BP, BB Rows, Dips, Pull-Ups, Upper-Back work, core
Wed-Squats, Reverse Lunges, Step-Ups, RDL, forearms, core
Fri-Close-Grip BP, Clean and Press, BB Rows, Tricep/Bicep work, core
 
Rodja said:
All compound exercises are either a push or a pull, squats included.

This is my current split
Mon-BP, BB Rows, Dips, Pull-Ups, Upper-Back work, core
Wed-Squats, Reverse Lunges, Step-Ups, RDL, forearms, core
Fri-Close-Grip BP, Clean and Press, BB Rows, Tricep/Bicep work, core
Click to expand...


obviously I am not you but I dont like that RDL is your only DL variation and you do it after squat, lunges and step ups. no way I would have enough in me to put much into the DL after all that.

also on friday if that is the order that you lift I would do clean and press before bench.
 
TOOLfan said:
obviously I am not you but I dont like that RDL is your only DL variation and you do it after squat, lunges and step ups. no way I would have enough in me to put much into the DL after all that.

also on friday if that is the order that you lift I would do clean and press before bench.
Click to expand...

Leg training has always been my best aspect of weight lifting. There are other ways to train lower back and I include that in my core training. What is your reasoning behind doind clean and press before close-grip?
 
You could group them so you do opposite movement together,

Like
bench/row/squat
Deadlift/OHP/Chins
Snatch/saxon bends/weighted situps

Basically just put opposite movements together, ie bench opposite to row, deadlift-chins
 
Why not just change up some of your rep ranges for awhile? I've always liked a pull/push/squat instead just for the added recovery time between deads and squats
 
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