Viking Method - Push/ Pull Full Body

This program is my personal program which I came up with after years of training an Upper/ Lower template. 

It is like a hybrid between an Upper/ Lower and an Push/ Pull/ Leg split with the advantage of only training 4x/ Week without the upper body days having too much volume, which is in my opinion the biggest downside of the upper/ lower split

On your Push days you train every Pushing muscle in the body: Chest, Shoulders, Triceps and the Quads. 
On your Pull days you do the same but with the Pulling muscles: Upper Back and Lats, Posterior Chain, Rear Delts and Biceps. 

In addition I find it really beneficial to super set your first big movement of the day with any Calf exercise you like, as it does not interfere with your primary movement and this ensures you don’t skip it altogether 

In this Version the 4 big movements are the movements that I find to be the best muscle builder out there, even though they are not the „standard“. 

Smith Machine Squat
Incline Bench Press
Weighted Pull Ups
Romanian Deadlift 

I choose these movements because the give me the best stimulus for the targeted muscles while minimizing fatigue compared to the big 3. 
you can easily swap them out if you like to get an more Powerlifting style training. 
Again this is my way of training with the movements that I find to work best after years of trial and error 

I hope you find this split interesting and you might give it a try.

Notes:

Starting volume ist set low on purpose!
Focus on quality and intensity in each set. 
Go deep, with a solid pause and a controlled eccentric. 
If recovery is no problem, increase sets. 

Progression:
- Top Sets on main movement of the day is RPE based. 
- Back off sets and Secondary Movements are progressed via basic Dynamic Double Progression 
- Assistance and Isolation exercises progressed via Double Progression. add intensity techniques if you like.

default

Week 1

Week 2

Week 3

Week 4

Week 5

Starting point at minimum Volume. 
Add Sets according to Soreness, Stimulus and Fatigue. 

Squat (Smith Machine)

Bench Press (Dumbbell)

Smith Machine Anterior Delt Press

Leg Extension

Overhead Tricep Extension (Cable)

Lateral Raise (Cable)

Day 1 / Push Squat

Deload Week
Use weights of Week 1
Minimum Volume from Week 1 Again

Wide Grip Pull-Up

Neutral Grip Pull Up

Lying Leg Curl

Hip Thrust (Machine)

Seated Wide-Grip Row (Cable)

Incline Curl (Dumbbell)

Rear Delt Fly (Machine)

Day 2 / Pull Upper

Incline Bench Press (Barbell)

Hack Squat

Split Squat (Smith Machine)

Dip (Weighted)

V-Handle Tricep Pushdown (Cable)

Lateral Raise (Machine)

Day 3 / Push Upper

Week 2
Increase Top Set weight
Increase number of Sets if recovery was no issue 

Week 3
Increase Top Set weight again RPE8
Increase number of Sets if recovery was no issue 

Week 4
Final Week
Increase Top Set weight again RPE9
Go all in and secure a PR to end the cycle


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