Deadlift and the Push/Pull Split

Bigger Stronger Leaner Beginners
1

Hi, I have a question. I am putting a 4 day push/pull routine together and I don’t know where to put the deadlift, because while you are pushing the floor with your legs, you are pulling the bar with your lower back.

So should I put on a push day, a pull day, or just give it its own day? Giving the deadlift its own day would mean training 5 days a week. However, that’s okay with me because I enjoy the deadlift and want to focus on it as it seems to be a good general measure of strength.

Any comments on the push/pull split in general would be appreciated too; my goal is overall body strength.

2

pull

edit:
give us your training history, and your excersise choice in your split. Write a layout. How do you eat? How tall/how many pounds are you.

3

i personally do deads with legs.
something u can try

monday
deads
leg press
step ups
jumping split squats

wednesday
db bench
pull ups
military press
seated rows

friday
bent over rows
push press
single arm rows
barbell bench

4

deadlift is a pulling exercise.

5

You could try this:

Mon, Legs - Ham dominant
Tues, Upper Push
Thurs, Legs - Quad dominant
Fri, Upper Pull

6

nice av noob.

7

[quote]zephead4747 wrote:
pull

edit:
give us your training history, and your excersise choice in your split. Write a layout. How do you eat? How tall/how many pounds are you.[/quote]

Okay, I’m 5’6", 160, lean, slightly muscular, no visible fat. I’ve been training seriously for slightly under a year (before that I was just a bench-and-curl freak.)

I am naturally very skinny; before I started training I was 40 pounds lighter. I eat a lot of whole foods but I have trouble eating enough to keep this weight. When training I try to stick to compound movements. I want to do a rotational movement twice a week and an explosive lift twice a week.

My new routine will be something like this:

Monday - Push
Back Squat
Overhead Press
Dips
Cable Wood Chop
Farmer’s Walk

Tuesday - Pull
Clean
Good Morning
Pull Ups
Shrugs
Face Pull

Weds - Rest

Thursday - Push
Front Squat
Push Press
Bench Press Variation
Dips
Corkscrew

Friday - Pull
Deadlift or Sumo Deadlift
Snatch Pull or Clean Pull
Pull Ups
Cable Pull Through
Wood Chop

Weekend - rest

I know how to do most of these lifts reasonably well. I still have to figure out sets and reps for most.

8

I personally have squats and deads on thier own day now at the end of the week so I have 2 solid days rest after this works for me

9

If you can add DB/bb rows in there somewhere. Your only horizontal pulls are face pulls

10

Quad-dominant tends to go with push, glute-dominant tends to go with pulls, when it comes to push/pull splits.

11

Okay, I can throw in some rows on a pull day. Good catch, thanks.

12

You’re setting yourself up to overtrain your lower back. Rethink your plan. Do legs 2-3 times/wk at most.

All of the following use the lower back:

Monday - Push
Back Squat
Overhead Press
Cable Wood Chop
Farmer’s Walk

Tuesday - Pull
Clean
Good Morning
Shrugs

Thursday - Push
Front Squat
Push Press
Corkscrew ?

Friday - Pull
Deadlift or Sumo Deadlift
Snatch Pull or Clean Pull
Cable Pull Through
Wood Chop

That’s way too much volume and frequency.

13

Thanks, I’ll cut out some of those lifts so I’m not overtraining my legs and lower back. I can drop the clean pulls and do wood chop only once a week.