eoinuser

all right, thanks for the advice. Although I would disagree with you that running doesnt count -yes, it is an aerobic exercise but then again repetitive force like running works great for calves, when it comes to developing strength. I can't say the same for quads, hams and glutes though.

hmm, 4 days of strength training with a double split program sounds a bit harsh to me, but maybe I should try it some time and see it for myself.

Yes, and plus 2 days of running. Side planks also works inner and outer thighs. Back levers are glute killers. What do you suggest?

some advices for progression: Workout A 1. Pistol progression: Side squats, bulgarian split squats 2. Lever progression: Elbow lever 3. Pushup: Do it with an unstable ground (bosu ball, rings, etc) or plyo-push-ups, maybe archer push ups4. Pull up: use a tension belt or do inverse rows, then chin-ups.4. Bridge progression: see this series hope it helps.

Hello everybody, I switched from weights to bodyweight 2 months ago and this is my push/pull-like split workout program. Maybe not 100% push/pull routine, but more or less functions the same. I appreciate your comments and I also recommend this to any intermediate-advanced bodyweight athletes. Beginners can also do this routine with regressed versions of the exercises. My references and inspirations for this program include Al Kavadlo, Paul Wade, Mike Fitch and Bruce Lee : ) The idea is that pulling movements facilitates back, side/rear delts, biceps and forearm muscles, whereas push movements do chest, triceps and front delts. The aim is not to target all the muscle groups separately like in conventional bodybuilding, but to involve those muscle groups in the same day so the routine has a higher intensity and there are longer resting periods for each group. I also added core exercise to the push day cause dragon flags seriously hit my triceps and chest like a pull-over motion, besides planks and push ups also work core muscles. Squats are in the pull day because they fit well with the back levers and bridges as a complete leg exercise. ROUTINE Mon- Push Tue- Cardio Wed- Pull Thu- Cardio Fri- Push Sat- Cardio Sun- Rest *Begin with Pull instead of push next week. PULL Day - Pull up --- For overall back, I do them overhand grip - Squat (superset with pull ups) ----For overall legs, I do pistol-squats - Inverse row (on rings with a face-pull-like motion) --- Great for upper back, rear delts and chest posture - Bridge (superset with inverse row) --- For lower back and glutes, I do full bridge - Upside-down pull up --- Good for side delts and traps inverse balance, works like dumbell raise - Back lever (superset with upside-down pull ups) - For lower back, hams and glutes, can be substituted with elbow lever PUSH Day - Dips --- Overall chest, triceps and shoulders, I do them with weights - Dragon Flag (superset with dips) --- Super-good for the whole trunk as well as chest, I do them one-legged - Handstand Push up --- For shoulders and upper chest, I do them wall-assisted - Side Plank (superset with HS-push up) --- For obliques and rotator cuff, I do them dynamic, not isometric - Push up --- For hitting the chest even more, I do them one-handed, incline on a box and I lift my arm a little bit to target upper chest a bit more - Frog Stand (superset with Push up) - For hand balancing, wrist and arm strength progression to free handstand. CARDIO Day This is actually the active rest day. I either run or swim for 15-30 mins. This way I try to increase my aerobic performance so I can have better endurance with anaerobic exercises. It also works calfs like a king. Besides, it's fun! Neat Version of the routine for obsessive minds: - Pull up + Squat - Row + Bridge - Upside-down Pull up + Back lever - Run/Swim/Cycle/Row - Dips + Dragon flag - HS push up + Side plank - Push up + Frog stand -Eat -Rest -Do it again Have fun trying this first post of mine and please hit me hard with your comments!