Push pull legs is my favourite split for muscle building , I am sure you already figured that out from the last article. And I hope my friends you too are convinced that giving up on your bodypart bro split might be the right thing to do if you want to break through a muscle building plateau and reach a new high. Too good to be true? Trust me it is not , I mean this split works like magic and that is why today I want to share with you the exact same workout that I used and that helped me add a consistent amount of lean muscle mass on a weekly basis beside being in the iron game for over 7 years.
I even thought that I will never add more lean mass and that I am already at genetic peak , which is a bit of a low peak I would say , but even with those shitty genetic I have I made gains and I added weights to the bar in every single one of the big lifts, so yeah this shit does work.
This routine will be split into two microcycles , microcycle one is day 1 to 3 and this days will be the days of your heavy movement where you may need to bring your big boy pants and attack them weights like a wild beast.
Day 4 will be an optional rest day , but if you feel like you are up for some action , you will be doing a HIIT workout to keep your cardiovascular health happy and to keep fat gain at bay.
Microcycle 2 is day 5,6 and 7 , those will be your hypertrophy days where we will be using some muscle gaining techniques and getting some sick pumps.
Please , just don’t be angry at me if you got too big and now you need to throw away all of your clothes and buy new ones, just trying to help here.
Day 1 : Push Workout A
Exercise
|
Sets
|
Reps
|
Rest
|
Barbell
bench press
|
4
|
4
|
3
min
|
Incline
dumbbell press
|
4
|
4
|
3
min
|
Standing
military press
|
4
|
4
|
3
min
|
Close
grip bench press
|
4
|
4
|
3
min
|
Notes:
- Even though that the rest periods may seem very long you will need every last sec of them , because heavy lifting especially above 85% of your one rep max is quite taxing on your CNS aka your central nervous system which happen to need at least 2 min to recover , so even if you feel tempted to do your next set earlier don’t , just monitor your rest periods.
- Each week you will keep the weights the same but add one rep to each set , so the second week will be 4 sets of 5 reps instead of 4 sets of 4 reps. That is how you will get stronger , progressive overload dude, this shit is no secret , it is how everyone get stronger.
Day 2 : Pull Workout A
Exercie
|
Sets
|
Reps
|
Rest
|
Weighted
pull ups
|
4
|
4
|
3
min
|
Bent
over barbell rows
|
4
|
4
|
3
min
|
Upright
rows
|
4
|
4
|
3
min
|
Barbell
curl
|
4
|
4
|
3
min
|
Notes:
- If you cannot perform pull up then work on the lat pulldown machine and pick a weight that allow you to finish exactly 4 reps no more no less
-On the barbell curl exercise I prefer to use the straight bar but feel free to use the ez bar if you have wrist pain.
- Each week you will keep the weights the same but add one rep to each set , so the second week will be 4 sets of 5 reps instead of 4 sets of 4 reps.
Day 3: Leg Workout 1
Exercise
|
Sets
|
Reps
|
Rest
|
Barbell
front squat
|
4
|
4
|
3
min
|
Deadlift
|
4
|
4
|
3
min
|
Leg
press
|
4
|
6
|
2
min
|
Stiff
leg deadlifts
|
4
|
8
|
2
min
|
Notes:
-You may notice that you will be doing more reps in both leg pres and the stiff leg deadlift and that is because that the barbell squat and deadlift will considerably fatigue your legs and you may not be able to handle extra high intensities so we will work in the 6-8 reps range which still in the range of strength improvement.
- Each week you will keep the weights the same but add one rep to each set , so the second week will be 4 sets of 5 reps instead of 4 sets of 4 reps.
Day 4 : HIIT Optional
I cannot tell you if you should workout or rest today , it is up to you , go by what you feel , feeling a little drained and tired then take a rest today and do your cardio after you finish microcycle 2, but if you feel like doing it then here is what I recommend:
1-Sled pushes:
definitely my favourite option because on this exercise there is only an concentric portion without the eccentric part of the rep where you need to absorb the force which make it less taxing on your CNS.
Do 4-8 sets of 30m pushes
2-Sprints or cycling sprints:
it is the true that you just hitted legs yesterday and you should avoid any leg intensive work , but what I have found through my personal experience and bunch of my clients that doing few sprints might enhance the recovery process by improving blood flow to the legs.
Do 4-8 sets of 15-30 sec all out sprints
Day 5: Push Workout B
Exercise
|
Sets
|
Reps
|
Rest
|
-Incline
dumbbell flyes
Superset with
incline
dumbbell press
|
4
|
10-12
8-10
|
90
sec
|
-side
lateral raises
Superset with
Arnold
press
|
4
|
10-12
8-10
|
90
sec
|
Triceps
extension
|
3
|
12-15
|
45
sec
|
Skull
crushers*
|
3
|
8-10
|
45
sec
|
Notes:
*: perform a triple drop set in your last set , which means you will finish your reps for the set then immediately remove 20% of the weight and perform as many reps as you can (no less than 6 if possible) then again remove 20% of the new weight and do as many reps as you can
, and guess what you will do it one more time to trash those triceps and get them to grow.
Day 6: Pull Workout B
Exercise
|
Sets
|
Reps
|
Rest
|
Bent
over barbell row
|
4
|
8-10
|
60
sec
|
Lat
puldown
|
3
|
10
|
60
sec
|
Straight
lat pulldown*
|
3
|
12-15
|
60
sec
|
Reverse flyes
Superset with reverse
pec deck
|
3
3
|
12-15
15-20
|
60
sec
|
Hammer
curls
|
4
|
8-10
|
45
sec
|
Preacher
curl**
|
4
|
10-12
|
45
sec
|
Notes:
*: perform a triple drop set in your last set , which means you will finish your reps for the set then immediately remove 20% of the weight and perform as many reps as you can (no less than 6 if possible) then again remove 20% of the new weight and do as many reps as you can, and do it one more time.
**: perform a rest pause on your last set , which mean that you will finish your reps for the set then you will rest for 10-15 sec and try to perform as many reps as you can with a good form , rest for another 10-15 sec and repeat. Your biceps will be annihilated and you will have a sick pump.
Day 7: Leg Workout B
Exercise
|
Sets
|
Reps
|
Rest
|
Front
squats
Superset with
leg extensions
|
4
4
|
8-10
12-15
|
90
sec
|
Leg
curls
Superset with dumbbell
Romanian deadlift
|
4
4
|
6-8
10-12
|
90
sec
|
Walking
lunges
|
3
|
10-12
|
60
sec
|
Standing
calf raises
|
10
|
10
|
30
sec
|
Day 8 : HIIT Optional
I cannot tell you if you should workout or rest today , it is up to you , go by what you feel , feeling a little drained and tired then take a rest today and do your cardio after you finish microcycle 2, but if you feel like doing it then here is what I recommend:
1-Sled pushes:
definitely my favourite option because on this exercise there is only an eccentric portion without the eccentric part of the rep where you need to absorb the force which make it less taxing on your CNS.
Do 4-8 sets of 30m pushes
2-Sprints or cycling sprints:
it is the true that you just hitted legs yesterday and you should avoid any leg intensive work , but what I have found through my personal experience and bunch of my clients that doing few sprints might enhance the recovery process by improving blood flow to the legs.
Do 4-8 sets of 15-30 sec all out sprints.
There you have it guys , now it is time to go and make some gains.
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