Split: Push/Pull
Frequency: 3-4x/week
Category: Busy Gym
This is an upper body focused program using an incomplete-rest method. It is a more advanced version of an incomplete-rest style program that will utilize super sets of different divisions for some muscle groups.
If you prefer to just do straight sets of one exercise, use the “B” version of this program which will adjust the exercise order and volume appropriately for you to get the same intended stimulus.
This type of program is usually used to help boost local metabolic conditioning while avoiding inflammation that higher intensity local metabolic programs can produce.
Use this as a de-load from higher intensity work or to prepare you to go into a higher volume hypertrophy program.
Upper 1
Lower 1
Off
Upper 2
Lower 2
Off
Off
Incomplete rest is one of our personal favorites for both a de-load from high intensity work or while traveling since it’s easy to do quickly and with limited equipment.
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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).