Split: Push / Pull
Frequency: 3-4x / week
This is a volume biased program that will divide up work across different divisions of muscles (when appropriate) to compliment the higher frequency.
It’s been designed to be very easy to execute even in a busy gym.
The progression half way through the program will shift towards a little higher intensity.
Exercise selection will bias more work towards the lengthened positions to support greater stimulus for hypertrophy.
Push 1
Pull 1
Off
Push 2
Pull 2
Off
Off
Where possible, we’ve created super sets to save time even if your gym is busy (DB super sets, cable super sets). Because this is a higher volume approach, moderating your RPE/RIR to what is show is important so that you can recover between sessions.
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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).