Overview

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.

Suggested Training Schedule

4x/Week
Push 1
Pull 1
Off
Push 2
Pull 2
Off
Off
Repeat

Coach's Notes

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.

Program Access

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