Designing a Kick Ass Program: The Basics for Push/Pull/Legs (Sets, Reps, Exercise Choice)
Video taken from the channel: OmarIsuf
Heavy Push Workout | Abel Albonetti
Video taken from the channel: Bodybuilding.com
The Most Effective Science-Based PUSH Workout: Chest, Shoulders & Triceps (Science Applied Ep. 1)
Video taken from the channel: Jeff Nippard
Push, Pull, Legs Explained | MY FULL WORKOUT PROGRAM
Video taken from the channel: Chris Bumstead
A FULL Push & Pull Routine!
Video taken from the channel: Russel Orhii
The Most Effective Science-Based PULL Workout: Back, Biceps & Rear Delts (Science Applied Ep. 2)
Video taken from the channel: Jeff Nippard
Push/Pull Training Routine for Strength and Muscle Mass
Video taken from the channel: musclemonsters
Push-Pull workouts are great for any exerciser, whether you’re a bodybuilder or just someone lifting weights to be strong and fit. This kind of routine is usually spread out over three days of training, allowing you to do shorter workouts, which may fit into a busy schedule easier than longer, total-body workouts.Well, there you have it, folks. Complicated?
Not at all. Effective? You better believe it. Give the push/pull split a try and find out for yourself.
Push/Pull Training. Directions: Perform the push days on Mondays and Thursdays and the pull days on Tuesdays and Fridays, resting the remainder of the days.Push-Pull Strength Training Routine.
Aim for a strength training routine that is metabolically challenging: one that builds muscle and increases heart rate. Cooper Fitness Center Professional Fitness Trainer Shannon Edwards, MS, gets down to the basics of push-pull strength training.In many push-pull routines, you end up training triceps, biceps, posterior delts, and forearms in a fatigued state compared to the chest, back, and quads because the big daddy exercises (squats, deads, rows, benching) are typically done first in the routines.Push-pull strength training prevents muscle imbalances This type of training is simple, adaptable, and will go a long way towad keeping your body nicely balanced.
The most important thing you should be focussed on while choosing what workout.The push-pull legs routine is one of my favorite workouts. Training six days a week is tough but you’ll also stay on this for 3-6 weeks.
Beyond 6 weeks, you could indeed run into an issue of overtraining (due to the lack of rest days for recovery). It’s almost impossible not to make gains on this program.Effectively train with a push-pull routine For a strength routine that is safe, effective and time-efficient, Edwards says a push-pull routine is ideal. The routine alternates working out opposing muscle groups in a single workout in order to achieve a safe and balanced workout.The main benefit of push-pull training is adaptability and time-effectiveness.
This two-day push-pull routine can be broken down into four days by dividing the exercises between four days as.Perform each workout (Day 1, 2, 3, and 4) once per week. Exercises marked A and B are alternated, so you’ll do one set of A, rest as needed, then B, and repeat until all sets are completed for the pair. Perform the remaining exercises as straight sets.
Push, pull and legs is a very simple, yet effective training split for anyone, ranging from those picking up their first barbell to hardened gym veterans. Push workouts include chest, shoulders and triceps. Pull workouts take care of back and biceps.
While leg.Bulldozer Training inspired me to a created a push/pull/legs routine employing heavy, medium, and light loads during each workout. Each workout starts out with a compound lift using a 15 rep goal over 5 sets.
If you exceed the rep goal by 0-3.PPL stands for push, pull, legs. PPL programs break a weekly training routine into 6 workouts, one dedicated to push, pull, or leg exercises. Each exercise group is performed twice per week (e.g.
P/P/L/rest/P/P/L during a week).. This allows for.Push-ups and pull-ups are fundamental exercises and, performed well, they can make any Spartan’s muscles burn. But pair them with the AirBike, (featured in zone 7 of DEKAFIT —the Decathlon of Functional Fitness) and you’ll improve your push-pull.
That is, one push day you may focus on heavier, strength-style training while the second may involve higher-rep, hypertrophy-focused lifts. “This push/pull workout allows you to hit the major upper.To take your push-pull training even further—and best prepare you for DEKAFIT—try this interval workout from Culp. It contains two sets that you’ll perform back-to-back with minimal rest.
You’ll perform the first on the AirBike, then dismount for 10 rounds of.
List of related literature:
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| from The Lazy Girl’s Guide to Being Fit |
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| from 7 Weeks to 100 Push-Ups: Strengthen and Sculpt Your Arms, Abs, Chest, Back and Glutes by Training to Do 100 Consecutive Push- |
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| from Athletic Body in Balance |
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| from Men’s Health Power Training: Build Bigger, Stronger Muscles Through Performance-Based Conditioning |
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| from Bodyweight Strength Training Anatomy |
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| from NSCA’s Essentials of Personal Training |
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| from Strength Training for Triathletes: The Complete Program to Build Triathlon Power, Speed, and Muscular Endurance |
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| from Maximum Strength: Get Your Strongest Body in 16 Weeks with the Ultimate Weight-Training Program |
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| from Glute Lab: The Art and Science of Strength and Physique Training |
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| from The Routledge Handbook of Youth Physical Activity |
34 comments
Mine
Push
Bench
Squat
Overhead
Triceps Extension/Pull Down
Abs
Pull
RDL
Lat Pull
Row
Face Pull
Incline Curl
Abs
I do this 6 days a week How to do this for 5 days without cycling over the left over day to the next week.
Hey man been a fan for awhile, great explanation on the training split. Got me willing to try switch from my bro split lol
Mon:push
Tues:pull
Wed: push
Thurs:pull
Fri: abs
Sat and sun: rest
Thoughts?
this was very well explained and very clear. thank you very much for this vid.
Damn Russ. You lookin nice and thick in those shorts.
No homo tho
I do the 4 days lift 3 days rest, exactly what he showed lol I think it’s better cause, I mean think about you your doing more by doing push pull, your training all your muscle 2 times a week right, so your putting so much more work in more than you would a basic work out routine your body could use them rest days but I put a twist on it I do core every day
Okay so I’m a beginner and I wanna do push rest pull rest legs rest rest. So which exercises should I do?
All I hear is “science science, science. Science science, correlates, science, RESEARCH RESEARCH RESEARCH!!!!! Activations experts say because of SCIENCE!!!!! ALL HAIL SCIENCE!!!
Finally someone who explains what you really need. Thank you
This is awesome thanks Chris, I keep setting a bro split or even some modified routine from the internet, then life gets in the way and I miss days and it falls apart quick. Going to try your exact routine as I feel like missing one day wouldn’t be the end of the world as you’ve already hit the muscle group the same week.
Just curious about dead hang pull ups I’m currently working on joining the marine’s and I’ve been told to go all the way down into dead hangs is there any advantage or disadvantages for this?
Hello sir, should i increase the weight for every next set or jz keep it the same through all set? Thank you
Push A
1 Bench Press 4×6-8
2 Machine Pec Fly-s 3×8-12
3 OHP 5×8-12
4 Ez Bar Skullcrushers 3×8-12
5 V-Bar Pushdowns 3×12-15
6 Forearm 2×12-15
Pull A
0 Deadlift wup-5
1 Underhand Pullups 4×8-12
2 Dumbbell or Barbell Rows 3×8-12
3 Lateral Dumbbell Raises 5×12-15
4 Barbell Curls 3×12-15
5 Hammer Curls 3×12-15
6 Forearm 2×12-15
Push B
1 Incline Bench Press 4×6-8
2 Dumbbell Bench Press 3×8-12
3 Overhead Dumbbell Press 5×8-12
4 Dips 3×8-12
5 Rope Pushdowns 3×12-15
6 Forearm 2×12-15
Pull B
0 Deadlift wup-5
1 Pullups 4×8-12
2 Seated Cable Rows 3×6-8
3 Cable Lateral Raises 5×8-12
4 Str8 Bar Curls 3×8-12
5 Standing Dumbbell Curls 3×10-15
6 Forearm 2×12-15
Very well timed video…I’ve finished with bro split. Feels like I’ve ripped myself off by not getting the muscle growth I’m looking for. Great content Chris…!!
Best advance workout for Muscle gaining all parts workoutplan please
Is it just me or this doesn’t seem like enough exercises for a day for the muscles?
Strength and physique goals Russel! This channel has been motivating me for awhile. Uploading my push workout tomorrow! Trying to make those gainssss
Is this program better than your new program which is focused based on chest and legs?ä
Chris, wonderful humble info, the media gives so many pros of your level such a bad name, and portrays you in a way. your great, ive done the same written a plan, get to the gym its just too much. wonderful video. Im a former international athlete now in China, please contact me as there is a market there that you could simply own! nice to finally meet the real Chris Bumstead. cheers mate
can you please tell me about the part where you do an exercise for certain amount of time? you keep. constant contraction (tension), or is it just the normal reps for that amount of time?
Sorry bro but I can’t stand arching and benching. It resembles me butterflies pull ups…
Why do I not get sore really after workouts? During the workout it feels great but it seems like there’s no evidence of the workout in the following days. I even try going all the way to failure in every set for like 10 reps and 5 sets but to no avail it doesn’t feel like that much even right after the workout. Am I just going to the gym with not enough energy to fully work my muscles?
1 & only jeff nippard is simply the best….love from pakistan
Good or no?
Upper Body
Bench Press 3×3-6
BP Accessory 5×5-8
Barbell Rows3x5-8
Pull-ups 3xAMRP/ Pulldowns 3×10
Shoulder Press 3×10
Bicep Curls OR Shrugs 3×12
Lower Body
Deadlift 1×5
Leg Press 3×8
Leg Curl OR Extension 3×12
Box Jumps 3×15
Leg Raises 4xAMRP
optional: Calf Raises 3×12
Lower Back Extensions w/ Plate 3×12
(I can’t squat do to lower back injury)
How many exercises are u doing per muscle group? And are u doing the same exercises each time or are you alternating them?
Like Push A and Push B?
My mind is tellin me noooo. But my body. Mah bodyyyyee is tellin me ye-eh-essss ��
Goddam, how much sets is that?
Isn’t 20 sets per week what’s optimal? I don’t understand
DAY A-
**CHEST
Bench press (dropset) x8/8 reps 3sets
inclined bench press (dropset) x10/8 reps 3sets
Declined bench press (dropset) x8/8 reps 3sets
deep push ups up to failure reps 2sets
**BICEP
Hammer curls 10reps 3sets
barbel curls 8reps 4sets
close grip barb curl 8reps 4sets
machine preacher curl 12reps 3sets
^ Am I doing it right??? Please help.
I dont have cable machines at home. I only have a pull up bar a bench with a bar and dumbells that go up to 30 lbs. what should i do to substitute those exercises that require those?
Tuesday: Pull Day including biceps, back and rear deltoid
Thursday: Push day including chest, shoulders, triceps
Friday: Pull day including biceps, back and rear deltoid
Saturday: Shoulders and triceps
I counted 18 sets on the back. Sum another pull day and you ha e 36 sets on a week. Way above the 20 maximum another videos present.
Abel, I have a quick question about the drop sets. So would a triple dropset be 315, then say 225, then 135(just examples)?
Funny I’ve been debating want routine to jump into now that I’m back in the gym. Was putting one together in my head and was like “hmm what about a push/pull??” super hyped to try this out. Sounds perfect for me. Thanks for the video.