Split: Push,Pull,Legs
Frequency: 3-4x/week
Category: Specialization, High Volume
*This program picks up right where the “Part 2” 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 and progress.
Now we’re getting into some serious specialization programming!
In order to maximally stimulate the priority muscle groups, we’ll be a wider selection of exercises and the workout days will have 2 versions each (6 total workouts) to accommodate the volume and allow sufficient recovery for performance and growth.
The volume will be biased more to certain muscles or divisions on one day of the rotation.
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. We’ll also introduce partial-rep techniques to further increase the stimulus while keeping a lower number of sets.
The first three weeks will focus on traditional straight sets and gym-friendly super sets (where possible). Then we’ll get into the ‘fun stuff’ as we progress the intensity and specific stimulus.
Leg volume will be kept lower for maintenance, but if you prefer to decrease it slightly (20-25%) more, you can and may still be fine maintaining strength/size. *this varies a little on an individual basis.
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).