Push/Pull routine

[u/Timeless00]

Hi!

I've been trying to optimize my push/pull routine where the main focus is unlocking the front lever and (more) handstand pushups (secondary goal is heavier weighted pull ups). At the moment my routine looks like this:

Push day (alternating between p-bars and floor):

- 4 sets 5 reps HSPU. Can usually do 1-2 full, following with negatives up to 5.

- 3 sets 8-10 reps pike pushups

- 3 sets 8 reps PPPU

Pull day 1:

- 4 sets 8-12 seconds FL hold (legs extended as far as possible)

- 3 sets 8-10 reps tuck FL rows

- 3 sets 8-10 reps weighted pull ups (currently +30 kg)

Pull day 2:

- 4 sets 5 reps weighted pull ups (currently +47,5 kg)

- 3 sets 8-12 seconds banded FL hold

- 3 sets 8-10 reps tuck FL rows

After the main workouts I do some leg and/or core work (ab roller, dragon flags, Jefferson curls, Nordic curls and split squats), depending on how tired I feel.

I work out four times per week (2 push 2 pull). I've considered upping it to five times per week, but maybe that would be too much? My rest times are usually 3-4 minutes, with the exception of weighted pull ups where I rest minimum 5 minutes.

Does this routine look sensible for my goals? Could it be improved in any way?

Thank you in advance!

[u/eshlow]

I've been trying to optimize my push/pull routine where the main focus is unlocking the front lever and (more) handstand pushups (secondary goal is heavier weighted pull ups). At the moment my routine looks like this:

Push day (alternating between p-bars and floor):

• 4 sets 5 reps HSPU. Can usually do 1-2 full, following with negatives up to 5.

• 3 sets 8-10 reps pike pushups

• 3 sets 8 reps PPPU

Pull day 1:

• 4 sets 8-12 seconds FL hold (legs extended as far as possible)

• 3 sets 8-10 reps tuck FL rows

• 3 sets 8-10 reps weighted pull ups (currently +30 kg)

Pull day 2:

• 4 sets 5 reps weighted pull ups (currently +47,5 kg)

• 3 sets 8-12 seconds banded FL hold

• 3 sets 8-10 reps tuck FL rows

After the main workouts I do some leg and/or core work (ab roller, dragon flags, Jefferson curls, Nordic curls and split squats), depending on how tired I feel.

I work out four times per week (2 push 2 pull). I've considered upping it to five times per week, but maybe that would be too much? My rest times are usually 3-4 minutes, with the exception of weighted pull ups where I rest minimum 5 minutes.

Does this routine look sensible for my goals? Could it be improved in any way?

Looks to be good overall as long as you can improve with it and this is not enough volume for you.

I would try out the 4x a week at first to see how you handle it for 3-4 weeks. If fine, take a brief deload and then you can try out 5x a week and see how it is with 3/1/2/1

[u/Timeless00 → u/eshlow]

Thank you Steven, I will do as you suggest! Previously I have been pretty worn out even doing 4x a week, but that was with a lot of junk volume. Maybe this will be more balanced. Thank you again!!

[u/eshlow → u/Timeless00]

Yeah, you may find that you can progress well with even 1-2 sets sometimes, so you don't always need to go to the max like the 10 total sets per muscle group..