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Other/Mixed Fighter Pull-up Program for push and lowerbody lifts

Other strength modalities (e.g., Clubs), mixed strength modalities (e.g., combined kettlebell and barbell), other goals (flexibility)
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tobi

Level 5 Valued Member
Hello guys,

I am currently doing the fighter pull-up programm by pavel (3 RM) and it works really great for me.
I would also like to do a similar programm for a push exercise (military press would be my favorit, dips or push ups would also be ok) and for a lowerbody lift (
Romanian deadlift or frontsquat).

At the moment I am doing this workout, mostly to get faster at running:
Mo:
Morning: Pull ups
Evening: Running

Tu:
Morning: Pull ups
Evening: Frontsquats or Romanian Deadlift + Military Press

We:
Morning: Pull ups
Evening: Running

Thu:
Morning: Pull ups
Evening: Frontsquats or Romanian Deadlift + Military Press

Fr:
Morning: Pull ups
Evening: Running

Sa:
Morning: Pull ups
Evening: Running

So: off

Now I would like to add a push exercise to the pull ups in the morning and do only 1-2 lifts in the evening on tuesday and thursday.

So my questions are:
Which programm can I do for the push exercise and is as efficient like pavels fighter pull up programm? which exercise fits the best (I would prefer military press, since it is better for the shoulder and it trains the upper trapezius) ?
Which programm can I do for my lifts (frontsquat/romanian deadlift) and is as efficient like pavels fighter pull up programm?

thx guys
 
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