Split: Push / Pull
Frequency: 3-4x/week
This is a progression from the Descending Rep Push Pull 1 program. It advances the exercise selection to allow you to allocate a higher degree of tension to different portions of the range of motion for each muscle to maximize the training effect. If you have not done so already, we highly recommend starting with Descending Rep Push Pull 1 if you are new to N1 Training or you may be missing out on potential progress.
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.
Push 1
Pull 1
Off
Push 2
Pull 2
Off
Off
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.
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Rapidly customize your workout to your needs.
Drag & Drop from the right to re-order exercise groups.
Drag & Drop from the left to quickly create and update super sets.
Use the checkboxes to select exercises to combine into super sets or split up into straight sets.
Substitute or Add new exercises
Edit any exercise variables.
Use advanced set methods (like integrated partials)
Apply extended set techniques (rest-pause, drop sets, cluster sets, etc.)
After taking our training analysis quiz, you’ll have a long-term plan constructed for you. Your plan will consist of several Phases. Each Phase will present you with a few suggested programs to pick from. Each time you complete a program, you’ll move on to the next Phase and a new set of programs to select from.
This allows flexibility in the split and type of program you can choose, while we strategically periodize the stimulus you’re getting to keep making consistent progress without neglecting any weak links.
For example, a long-term plan with the goal of muscle gain will still occasionally include systemic conditioning or dedicated local metabolic work to keep your recovery capacity high (so you can grow and perform better during your hypertrophy-focused programs).