Split: Push / Pull / Legs
Frequency: 3-4x/week
Category: Specialization, High Volume
*This program picks up right where the “Part 1” program finished. It is recommended to complete a metabolic program (local or systemic) between the two programs, rather than jumping right in. This will help improve your rate of recovery.
If you only have 3 days to train per week and still want to specialize in upper body training, this is a great option. It also works well if you’re busy outside of the gym and still want to make progress without your training fatigue compromising performance in other activities.
You’ll notice there is a moderate variation in exercise selection in order to take advantage of different exercise’s characteristics. There will also be cases where you’ll get just 1 hard set of an exercise. So being familiar with the movement pattern without needing a bunch of practice sets will be important. Not a difficult skill to acquire, but might be challenging for those who are brand-new to the gym (<6 months). That is why we classify this as a “Level 2” program.
We’ve kept a busy gym in mind when constructing these workouts as best as possible.
Employing techniques like drop sets and rest-pause methods allowed us to pack in more stimulus in less time to get you in and out in a reasonable amount of time.
The first two weeks are slightly lower volume as you adapt to the split and exercise selection. This will help with minimizing potential soreness that could affect recovery. Then we’ll ramp things up starting in week 3.
The program is set for 6 weeks, but if you’re still progressing I’d encourage you to simply repeat the last week’s workouts until you’re ready to change programs.
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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).