Split: Push / Pull
Frequency: 3-4x / week
Category: High Efficiency
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.
We’ll be using the rest-pause technique as a part of the progression to add volume without adding much time to your session time.
Exercise selection will bias more work towards the lengthened positions to support greater stimulus for hypertrophy.
4x/Week
Push 1
Pull 1
Off
Push 2
Pull 2
Off
Off
Repeat
We’ve used strategic super set pairings where possible to increase the efficiency of the sessions without having to wait or share equipment. Even if you need to split up a couple due to your gym’s logistics and increase rest, these should be doable in an hour.
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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).