push pull legs split pdf · pull a barbell dead lift cable lat pulldown chest supported dumbbell...
TRANSCRIPT
Push Pull Legs Split
This is a 6 day, one week training programme that is repeated. ‘Push day’ is referring to Chest, shoulders and triceps and ‘Pull day’ is referring to Back and
biceps. This is predominately a hypertrophy programme with elements of strength training incorporated, with emphasis on the compound lifts (Bench,
squat, Over head press and Deadlift).
@Joeseveryday
Overview of Training principles & Nutrition.
The importance of nutrition when it comes to gaining muscle is integral. To progress, its
essential that certain dietary procedures are put into place to ensure that your going in
the direction that you want.
If you were to go to the gym twice a day for 10 years and not apply the right dietary
procedures you body simply won’t progress and grow, especially compared to someone
who does apply these procedures.
When your muscle fibres are broken down, the compound that repairs these Is
protein. Therefore, when training, it’s Important that your dietary protein intake is high, so your body can repair broken down
muscle fibres quickly and efficiently. Its recommended that you should consume 0.8-1g of protein per lb of body weight. As an example, if I weighed 160lbs id eat
128-160g of protein per day.
Alongside this, the body has to remain in a positive energy balance, or what’s more commonly known as a calorie surplus (this meaning you are eating
more calories than you expend). This is so your body isn’t in a state in which it has to create its own energy as this will affect the muscle building process. Also, the excess energy can be used to excel in training.
There are two main aspects to gaining muscle: The first being weight training and the second being dietary procedures. The hypertrophy process (Muscle gaining phase) is very tedious and long-term, taking months, even years to gain significant amounts of muscle. This also takes consistency and dedication through both diet and training to
maximise effectiveness of this process. While weight training with correct form you put your body under stress, breaking down muscle fibres. As a result, acting as a stimulus. In reply, your body re-builds these muscle fibres bigger and stronger to deal with the
stress that you put your body under. Therefore, making you bigger and stronger. This is the same process that’s repeated throughout.
Training PrinciplesNutritional Protocol
When training, there are certain principles that you can apply to allow you to
maximise your progression in the gym. These principles work hand in hand with nutrition, meaning you won’t progress in
the gym unless you apply the right dietary procedures alongside these
training principles.
Progressive overload is the main training principle that will allow you to get stronger and bigger over time. This is the gradual increase of stress placed upon the body
during exercise training. Meaning, session by session, if you put your muscle under
more stress than you did the previous, your body will respond to this by repairing
muscle fibres bigger and stronger. You can do this by manipulating your:
• Frequency- How often do you train a muscle group.
• Intensity-The weight moved, or amount of reps completed (Most important).
• Time- The amount of time the muscle is under tension.
• Type- The type of exercises
One rule of thumb that I use during training, is either lift the same, or if that becomes easier, lift more than you did last time,
keeping form the same. As this will ensure progression.
Training/Rest day
Exercises Sets Repetitions Note’s
Push A Flat Barbell Bench Press
Incline Dumbbell Press
Cable Chest Fly
Shoulder press
Lateral raise
SkullCrusher
Rope Tricep pushdown
5
3
3
3
3
3
3
5
10
12
8
12
12
Failure
Form is upmost of importance throughout all training days. If you
are unsure of an exercise, or how to
complete an exercise with proper form, use youtube for perfect
demonstrations.
Remember to retract your scapula on all
push day movements.
Pull A Barbell Dead Lift
Cable Lat pulldown
Chest supported dumbbell row
Close grip Lat Pulldown
Close grip Horizontal Cable row
Preacher curl
Alternate DB curl
5
3
3
3
3
3
3
5
12
8
12
12
8
20
For deadlifts, Chest up, shins touching the bar, engage the back so its straight throughout the
movement.
Avoid swinging forwards and
backwards on all pulling movements.
Supernate your grip (twist your pinky finger
inwards) when DB curling.
Legs A Leg press
Stiff leg Deadlifts
Walking lunges (weighted)
Hamstring curl
Leg extension
Calve raise
5
3
3
3
3
3
12
12
10 (each leg)
12
20
Failure
No butt wink on the leg press, keep lower back
and your bum firmly planted on the seat.
Press through your heal on walking lunges
Pause at the bottom of the rep.
Training/Rest day
Push B Standing Over head press
Dumbbell lateral raise
Cable rope Face pull
Cable chest fly
Weighted dips
Single arm cable extension
Rope cable pushdowns
5
3
3
3
3
3
3
5
12
12
12
8
12 (each arm)
Failure
Feet staggered, hands just outside shoulder
width apart, press upwards and push your head through
under the bar.
For face pulls, keep your hands shoulder width apart and pull
towards the top of your head.
Pull B Single arm DB row
Underhand Barbell row
Wide grip cable Lat pull down
Wide-grip horizontal cable row
Rope Lat prayers (pullovers)
Incline DB alternate curls
Barbell curls
3
3
3
3
3
3
3
8 (each arm)
8
12
12
12
8 (each arm)
Failure
Go as heavy as possible on all movements,
completing the required sets and reps,
with proper form.
With all pulling movements keep your
back engaged at all times.
Legs B Barbell Squats
Single leg DB split squats
Hamstring curl
Leg extension
Leg press
Calve raise
5
3
3
3
3
5
5
12
12
20
12
First 3 sets 15 reps last 2 to failure
Go as heavy as possible on squats but complete the 5 sets of
5 with proper form, avoid lowering the
weight.
Keep your stance on leg press shoulder
width apart, pressing through your heel.
Rest day
Exercises Sets Repetitions Note’s Training/Rest day