Split: Push / Pull
Frequency: 3-4x/week
Category: Busy Gym
We’ll focus on challenging your local metabolic conditioning with higher rep sets. Simple and effective.
You’ll train everything 2x per week and will use exercise selection to distribute the volume more evenly across muscles that have larger variance in their divisions, like pecs and lats for example.
This is best used as a preparation phase before going into a higher volume hypertrophy program, or to de-load from systemic or neurological training.
The goal is to increase your tolerance to local metabolic stress.
The adaptations you’ll acquire to benefit your future workouts include:
– Faster recovery time between sets
– More glycogen (carb) storage in your muscle tissue
– Better performance in extended set techniques (drop sets, rest-pause, etc.) allowing you to accumulate more stimulatory volume
Push 1
Pull 1
Off
Push 2
Pull 2
Off
Off
This is a great program for newer trainees to improve their local metabolic conditioning, or as a de-load for more advanced trainees.
It’s been set up so that selecting weights should be relatively simple. Once you find an appropriate starting weight for the first set, you likely won’t have to change it for the remaining sets of the exercise.
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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).