Two Day Split Program Templates

(Push / Pull)

Traditional

Workout A: Push

Workout B: Pull

Staggered

Workout A: Push

Workout B: Pull

Traditional (Deadlift Option)

Workout A: Push

Workout B: Pull

Staggered (Deadlift Option)

Workout A: Push

Workout B: Pull

Guidelines

  • Pick only one program from the 4 variations above (Traditional or Staggered) or choose another split.
  • Change exercises monthly. Try an alternative template next month or stick to your favorite template.
  • Italicized exercises are optional. Choose optional exercises sparingly in effort to keep keep workout duration to a minimum.
  • Strive for 5 to 7 exercises for each workout depending upon relative size of muscles exercised in workout.
  • Choose basic exercises when possible (ie: choose bold or regular typeface exercises listed in exercise subdirectories).
  • If a second exercise for the same muscle group is performed considering an auxiliary exercise (italics or regular typeface exercises listed in exercise subdirectories).

~ Only choose one workout in which to program exercise(s) which involve Erector Spinae as a stabilizer or synergist, allowing for adequate recovery. If choosing exercise which involve erector spinae, do not choose exercises on other workout(s) with this same marking which also involve erector spinae. See complementary pairing of exercises involving low back.

^ Choose an exercise without significant erector spinae involvement (eg: Lying Leg Press, Hack Squat, etc) for adequate recovery since exercises involving erector spinae will already be performed on other day (ie Deadlift Workout).

+ For deconditioned beginners, choose an auxiliary abdominal exercise (italics exercise) which do not involve hip flexors. For all others with strong abdominals and a healthy low back, consider choosing a basic abdominal exercise (bold or regular type face exercise) which utilize hip flexors. Higher reps are typically performed for abdominal exercises (eg: 15-20 reps) with an emphasis on muscular endurance.

* Exercise can be moved to another workout with fewer/less intense exercises in order to equalize workout durations.

# Exercises for the side delt can be performed on either push or pull day workout depending upon mechanics of chosen exercise (isolated or compound movement) and history of injury in effort to avoid overuse injuries. More specifically:

  • If side delts are trained on push day, they can be performed after front delts. This generally involves isolated side delt exercises like Lateral Raises. Supraspinatus is used in both front and side delt movements. Training them on the same day allows for greater recovery time for supraspinatus, a commonly injured muscle.
  • If side delts are trained on pull day, they can be trained after upper back. This generally Involves side delt compound exercises like upright rows. Upright Rows are a pulling movements incorporating both arm flexion and moderate gripping. Training them on the same day allows for greater recovery time for those joint and muscular structures involved in pulling.

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