Q: Hi Mike! I have been working out for almost a year now and really need to change my routine. I am starting your 4 day push pull program this week. I was wondering is this a long term program? Or something one would do like four to six weeks. I did notice that abs and calves are not included. I know that standing calve raises would be a push excercise, but would abs go on push or pull days? Also would this be considered a light or heavy routine? i have been following a pretty heavy routine for almost the entire time I have been working out. So I am thinking that it may be time to try something lighter.

A: Abs would be a 'pull' exercise.

I recommend not following any program for more than about two months. This push/pull program is no exception -- you'd do it for a couple of months and then take a week's break and change to a new one.

In your case, after a year of heavy lifting, you're completely correct to look for something lighter. I would classify the push/pull routine as medium-to-heavy -- most sets are meant to be taken to (or at least close to) failure and it adds up to about 80 total sets/week. If your old program was significantly higher volume, then even this change may be good enough. Or, you could take a look at my low-volume routines: this, this, or this bodybuilding/strength mix or this strength routine (highly recommended if you've never done strength-specific training before).

Overall I would recommend periodizing your program throughout the year like this:

- 2 months high volume with low-to-moderate intensity (over 100 sets/week total, reps in 10-15 range, stopping couple reps short of failure)

- a week's break

- 2 months moderate volume with moderate intensity (60-100 sets/week total, reps in 8-12 range, some sets to failure, most sets 1 rep short of failure)

- a week's break

- 2 months low volume with high intensity (40-80 sets/week total, 6-10 rep range, all sets to failure)

- a week's break

- 2 months strength-specific training

- a week's break

- optional 2 months power training, if you are familiar how to do Olympic power exercises (or have a trainer who is)

Obviously this is just a sample sequence, but you can see the progress throughout the year from doing lots of sets (high volume) at low intensity to doing fewer sets but really pushing your limits with going to failure, increasing strength and power. Even those mainly interested in bodybuilding would benefit in the long term from this sort of periodization.