Looking for an A/B split program without deadlifts

[DoesTheHeavyLifting]

If you do not compete, every lift is optional. You can do just fine without doing any deadlifts. I generally prefer my own programs to prefabs. But I am a big fan of the “push-pull-legs” splits.

You could try something like this, switching out RDLs for hack squats or lunges or cardio or whatever.

Pull Push Legs 3 on 1 off

Would you change anything? Day 1: Pull Bent Over Barbell Row 3x8 Lat-Pulldowns 3x10 Seated Cable Row 3x10 DB Shrugs 3x12 Barbell Curl 3x12 DB Hammer Curl 3x12 Day 2: Push Flat Barbell Bench Press 3x8 Incline DB Press 3x10 Cable Fly 3x12 DB Side Lateral 3x12 Skull Crusher 3x12 Tricep Rope Pressdown 3x12 Day 3: Legs Barbell Back Squat 3x8 Romanian Deadlift 3x8 Leg Press 3x12 Seated Leg Curl 3x12 Standing Calf Raise 3x15 Seated Calf Raise 3x15 Day 4: Off Repeat

Some more ideas here, subbing for DLs. Rowing and pull-ups have some of the benefits if you can do those.

The Push-Pull Workout

[The-Push-Pull-Workout] by TC Luoma The tried and true workout program that builds muscle, burns fat, and busts plateaus. Push-Pull For Progress Training wise, I’ve tried it all: powerlifting style, Olympic style, and of course, bodybuilding style. All of them worked, for awhile, but the one that I keep coming back to, the one that never fails me, is one of the most basic – in bodybuilding terms – routines of all. It’s the push-pull system. In short, it’s training those muscles involved in p…

The Modified Push-Pull-Legs Split