Switching Up To A Push/pull Routine W Hst Principles

W

waray214

Member
Hey guys, been doing hst for a long time (4 yrs or so). Weight is starting to get too much for me to workout with frequency of 3 times a week. I want to switch up to a push pull routine 3 or 4 days a week still following general hst principles. I am very lower body dominant (big legs and behind). Hard to fit into jeans comfortably. That's why I like idea of push pull. Maybe more upper body-centric. My question is with routine below, is it better to do this 4 times a week (m tues thurs sat) or alternate 3 times a week (m wed fri) for more recovery? Am natural, 27 yr old. Intermediate lifter about 5 yrs experience.

Pull
Row 3-4 sets 30 total reps
Pull ups 3-4 sets 30 total reps
Deads once a week 1 working set of 5
Bicep curls 2 sets total 20 reps
Face pulls 1 set 10 reps
Shrugs or rear delt raises 1 set 10 reps

Push
Bench 3-4 sets 30 total reps
Shoulder press 2-3 sets 20 total reps
Squats once a week 1-2 working sets of 5
Flyes or chest dips 1 set 10 reps
Lateral raises 1 set 10 reps
Triceps 2 sets 20 total reps

Really struggling with how to construct volume in a routine. Coming of hst where I followed the vanilla 1x15, 2x10, 3x5 format. Most people I think would look at the above and say it's not enough volume...just am curious on everybody's thought...is it enough? Should I run it 4 workouts a week or ABA BAB?
 
Why not just cut out legs or go to only doing deads for a cycle or three? I am similar and went several cycles not doing legs at all in order to get my upper body to catch up and I never lost any mass in legs as a result.
 
Have definitely considered cutting out legs altogether. Would like to keep deads though as I still like them for my back. Could always do a set or 2 of rack pulls instead.

Totentanz, what do you think about above volume for a push/pull 4 times a week? Does it seem about right. Would put me at weekly volume of about...
Chest- 70-80 reps
Back- 110-120 reps plus face pulls and deads so maybe near 130-140 reps
Shoulders- 60 reps
Biceps- 30 ish reps
Triceps- 30 ish reps

Chest and Upper back are weak spots. Would do Mon Tues Thurs Sat.

Or would ABA BAB setup be better for recovery?

I have always respected your opinions on these threads.
 
waray214 said:
My question is with routine below, is it better to do this 4 times a week (m tues thurs sat) or alternate 3 times a week (m wed fri) for more recovery? Am natural, 27 yr old. Intermediate lifter about 5 yrs experience.

Pull
Row 3-4 sets 30 total reps
Pull ups 3-4 sets 30 total reps
Deads once a week 1 working set of 5
Bicep curls 2 sets total 20 reps
Face pulls 1 set 10 reps
Shrugs or rear delt raises 1 set 10 reps

Push
Bench 3-4 sets 30 total reps
Shoulder press 2-3 sets 20 total reps
Squats once a week 1-2 working sets of 5
Flyes or chest dips 1 set 10 reps
Lateral raises 1 set 10 reps
Triceps 2 sets 20 total reps
Click to expand...

Personally if I were to use a push / pull routine then I would do a minimum of 4 sessions a week (I prefer to train 6 days a week at a reduced volume) otherwise I feel that there is too many days (4 or 5) between training the same muscle group again with the 3 x weekly
 
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