Push Pull Legs Split

This is a 6 day, one week training programme that is repeated. ‘Push day’ is referring to Chest, shoulders and triceps and ‘Pull day’ is referring to Back and

biceps. This is predominately a hypertrophy programme with elements of strength training incorporated, with emphasis on the compound lifts (Bench,

squat, Over head press and Deadlift).

@Joeseveryday

Overview of Training principles & Nutrition.

The importance of nutrition when it comes to gaining muscle is integral. To progress, its

essential that certain dietary procedures are put into place to ensure that your going in

the direction that you want.

If you were to go to the gym twice a day for 10 years and not apply the right dietary

procedures you body simply won’t progress and grow, especially compared to someone

who does apply these procedures.

When your muscle fibres are broken down, the compound that repairs these Is

protein. Therefore, when training, it’s Important that your dietary protein intake is high, so your body can repair broken down

muscle fibres quickly and efficiently. Its recommended that you should consume 0.8-1g of protein per lb of body weight. As an example, if I weighed 160lbs id eat

128-160g of protein per day.

Alongside this, the body has to remain in a positive energy balance, or what’s more commonly known as a calorie surplus (this meaning you are eating

more calories than you expend). This is so your body isn’t in a state in which it has to create its own energy as this will affect the muscle building process. Also, the excess energy can be used to excel in training.

There are two main aspects to gaining muscle: The first being weight training and the second being dietary procedures. The hypertrophy process (Muscle gaining phase) is very tedious and long-term, taking months, even years to gain significant amounts of muscle. This also takes consistency and dedication through both diet and training to

maximise effectiveness of this process. While weight training with correct form you put your body under stress, breaking down muscle fibres. As a result, acting as a stimulus. In reply, your body re-builds these muscle fibres bigger and stronger to deal with the

stress that you put your body under. Therefore, making you bigger and stronger. This is the same process that’s repeated throughout.

Training PrinciplesNutritional Protocol

When training, there are certain principles that you can apply to allow you to

maximise your progression in the gym. These principles work hand in hand with nutrition, meaning you won’t progress in

the gym unless you apply the right dietary procedures alongside these

training principles.

Progressive overload is the main training principle that will allow you to get stronger and bigger over time. This is the gradual increase of stress placed upon the body

during exercise training. Meaning, session by session, if you put your muscle under

more stress than you did the previous, your body will respond to this by repairing

muscle fibres bigger and stronger. You can do this by manipulating your:

• Frequency- How often do you train a muscle group.

• Intensity-The weight moved, or amount of reps completed (Most important).

• Time- The amount of time the muscle is under tension.

• Type- The type of exercises

One rule of thumb that I use during training, is either lift the same, or if that becomes easier, lift more than you did last time,

keeping form the same. As this will ensure progression.

Training/Rest day

Exercises Sets Repetitions Note’s

Push A Flat Barbell Bench Press

Incline Dumbbell Press

Cable Chest Fly

Shoulder press

Lateral raise

SkullCrusher

Rope Tricep pushdown

5

3

3

3

3

3

3

5

10

12

8

12

12

Failure

Form is upmost of importance throughout all training days. If you

are unsure of an exercise, or how to

complete an exercise with proper form, use youtube for perfect

demonstrations.

Remember to retract your scapula on all

push day movements.

Pull A Barbell Dead Lift

Cable Lat pulldown

Chest supported dumbbell row

Close grip Lat Pulldown

Close grip Horizontal Cable row

Preacher curl

Alternate DB curl

5

3

3

3

3

3

3

5

12

8

12

12

8

20

For deadlifts, Chest up, shins touching the bar, engage the back so its straight throughout the

movement.

Avoid swinging forwards and

backwards on all pulling movements.

Supernate your grip (twist your pinky finger

inwards) when DB curling.

Legs A Leg press

Stiff leg Deadlifts

Walking lunges (weighted)

Hamstring curl

Leg extension

Calve raise

5

3

3

3

3

3

12

12

10 (each leg)

12

20

Failure

No butt wink on the leg press, keep lower back

and your bum firmly planted on the seat.

Press through your heal on walking lunges

Pause at the bottom of the rep.

Training/Rest day

Push B Standing Over head press

Dumbbell lateral raise

Cable rope Face pull

Cable chest fly

Weighted dips

Single arm cable extension

Rope cable pushdowns

5

3

3

3

3

3

3

5

12

12

12

8

12 (each arm)

Failure

Feet staggered, hands just outside shoulder

width apart, press upwards and push your head through

under the bar.

For face pulls, keep your hands shoulder width apart and pull

towards the top of your head.

Pull B Single arm DB row

Underhand Barbell row

Wide grip cable Lat pull down

Wide-grip horizontal cable row

Rope Lat prayers (pullovers)

Incline DB alternate curls

Barbell curls

3

3

3

3

3

3

3

8 (each arm)

8

12

12

12

8 (each arm)

Failure

Go as heavy as possible on all movements,

completing the required sets and reps,

with proper form.

With all pulling movements keep your

back engaged at all times.

Legs B Barbell Squats

Single leg DB split squats

Hamstring curl

Leg extension

Leg press

Calve raise

5

3

3

3

3

5

5

12

12

20

12

First 3 sets 15 reps last 2 to failure

Go as heavy as possible on squats but complete the 5 sets of

5 with proper form, avoid lowering the

weight.

Keep your stance on leg press shoulder

width apart, pressing through your heel.

Rest day

Exercises Sets Repetitions Note’s Training/Rest day