Overview

Split: Push / Pull
Frequency: 3-4x/week

Tension is one of the key drivers of hypertrophy (muscle gain). Both quality and quantity matter, which is why choosing the right exercises, training variables, and of course execution are all essential before trying to add sets or reps.

This program is designed around foundational movements that everyone from those just getting started with resistance training to advanced athletes can benefit from. We’ll be focusing primarily on compound movements to allow you to train larger amounts of muscle tissue simultaneously as well as practicing your movement coordination.

The more frequently you can stimulate muscle tissue and recover, the faster your results will be.

We’ve selected exercises to maximize muscular tension throughout as much of the range of motion as possible to allow for very efficient workouts with lower total volume. This will allow you focus more on quality of your reps and recover more quickly so that you can train with a slightly higher frequency.

Suggested Training Schedule

Push 1
Pull 1
Off
Push 1
Pull 1
Off
Off

Coach's Notes

 The format of this program (exercise selection, reps, tempos, etc) combined with better execution on your part will allow you to reap the same or better benefits for growth and progress compared to excessive sets of lower quality work.

You’ll be able to use less overall volume and recover faster, which allows higher frequency of training.

Program Access

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