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  • Training Program Split Type-Push Pull Legs Monday-Push Tuesday-Pull Wednesday-Legs Thursday-Rest Friday-Push Saturday-Pull Sunday-Rest

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    Leafas
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    This document outlines two training programs, Block 1 and Block 2, for an intermediate lifter. Block 1 is meant to be run for 3-4 months before switching to Block 2. Each program follows a push-pull-legs split with different exercises prescribed for each day. The document provides exercise options and sets/reps for each day of both programs. It recommends getting 7-8 hours of sleep per night, eating properly, and maintaining a slight calorie surplus for gains.

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    PUSH PULL LEGS PROGRAM

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    This document outlines two training programs, Block 1 and Block 2, for an intermediate lifter. Block 1 is meant to be run for 3-4 months before switching to Block 2. Each program follows a push-pull-legs split with different exercises prescribed for each day. The document provides exercise options and sets/reps for each day of both programs. It recommends getting 7-8 hours of sleep per night, eating properly, and maintaining a slight calorie surplus for gains.

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    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
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    66 views3 pages

    Training Program Split Type-Push Pull Legs Monday-Push Tuesday-Pull Wednesday-Legs Thursday-Rest Friday-Push Saturday-Pull Sunday-Rest

    Uploaded by

    Leafas
    This document outlines two training programs, Block 1 and Block 2, for an intermediate lifter. Block 1 is meant to be run for 3-4 months before switching to Block 2. Each program follows a push-pull-legs split with different exercises prescribed for each day. The document provides exercise options and sets/reps for each day of both programs. It recommends getting 7-8 hours of sleep per night, eating properly, and maintaining a slight calorie surplus for gains.

    Copyright:

    © All Rights Reserved
    Download as XLSX, PDF, TXT or read online from Scribd
    Flag for inappropriate content
    Download as xlsx, pdf, or txt
    of 3

    TRAINING PROGRAM READ VERY CAREFULLY

    SPLIT TYPE- PUSH PULL LEGS IF YOU ARE INTERMIDIATE I VERY SUGGEST
    MONDAY-PUSH TO DO THIS PROGRAM IT DOESN’T CARE
    TUESDAY-PULL IF YOU ARE CUTTING,BULKING,MAINGAIN
    WEDNESDAY-LEGS JUST AIM TO SLEEP FOR 8-7H EATING
    THURSDAY-REST PROPERLY,AND BEING IN 200-300KCAL
    FRIDAY-PUSH SURPLUS IF YOU ARE KINDA LEAN
    SATURDAY-PULL
    SUNDAY-REST WHAT IS BLOCK AND WHEN CHANGE TO
    BLOCK 1 TO BLOCK 2 AND T.T
    FIRST OF ALL YOU NEED RUN BLOCK 1
    PROGRAM FOR 3-4MONTHS AND WHEN
    YOU CANT PROGRESS ANYMORE
    SWITCH TO SECOND BLOCK

    A1: A2: A3: MEANS superset


    WHICH EXERSICE VARIATION DO YOU
    WANT TO DO
    BLOCK 1 BLOCK 2

    MONDAY: MONDAY:

    PUSH PUSH
    3X10 BARBELL BENCH PRESS 4X9 DUMBELL FLAT PRESS (HEAVY)
    3X10 DBL SEATED SHOULDER PRESS 3X6 MILITARY PRESS (HEAVY)
    3X12 DIPS 3X10 SLOW ECCENTRIC DIP
    3X12 LOW-TO-HIGH CABLE 3X15 TRICEPS V BAR PRESSDOWN
    3X12 DUMBELLS SKULLCRUSHERS 3X15 MACHINE LATERAL RAISE
    3X15 DUMBELL LATERAL RAISES

    TUESDAY: TUESDAY:

    PULL PULL
    2X10-15 1 ARM LAT PULL IN 2X15 1 ARM PULL IN
    4X6-8 PULL UPS 3X12 PULL UPS
    3X10 PENDLAY ROWS 3X8 DUMBELL ONE ROW (HEAVY)
    3X12 MACHINE HIGH ROW 3X12 LOW TO HIGH FLYE
    3X15 FACE PULLS 3X20 ROPE UPRIGHT ROW
    A1: 3X20 REVERSE GRIP EX BAR CURL 3X12 DUMBELL SUPINATED CURL
    A2: 3X15 SUPINATED EZ BAR CURL SPIDER CURL 3X11
    3X12 DUMBELL PREACHER CURL

    WEDNESDAY WEDNESDAY

    LEGS: LEGS:
    4X8 BACK BARBELL 3X10 HACK SQUAT
    4X12 LEG EXTENSION 4X10 LEG EXTENESION
    4X10 LEG PRESS 4X10 LEG PRESS
    4X12 SMITH MACH RDL 4X10 BARBELL RMN DEADLIFT
    4X12 LEG CURLS 4X10 LEG CURLS
    4X12 SEATEAD CALF RAISES 4X12 SEATEAD CALF RAISES
    3X15 STANDING CALF RAISES 3X15 STANDING CALF RAISES

    FRIDAY: FRIDAY:

    PUSH #2 PUSH #2
    3X8 CLOSE GRIP BENCH PRESS 3X10 FLAT BARBELL PRESS
    3X15 OVERHEAD PRESS 3X12 ARNOLD PRESS
    3X12 DUMBELL INCLINE PRESS 315 CLOSE CRIP SMITH MACHINE PR
    3X15 PEC DECK 3X12 LOW TO HIGH CABLE FLYE
    3X12 CABLE LATERAL RAISES 3X10 BARBELL SKULLCRUSHERS
    3X14 CABLE TRICEP KICKBACKS 3X12 EGYPTIAN LATERAL RAISE
    2X12 ROPE OVER HEAD TRICEP EXT
    SATURDAY:
    SATURDAY:
    PULL #2
    3X12 NEUTRAL GRIP PULLDOWN PULL #2
    3X10 CABLE ROW 3X12 SINLGLE ARM PULLDOWN
    3X15 ARM CABLE PULL OVER 3X10 SEAL ROW (HEAVY)
    3X15 BARBELL SHRUG 3X12 SINLGLE ARM PULLDOWN KNEELING
    3X20 CABLE REVERSE FLYE 3X15 REVERSE PEC DECK
    3X12 SINGLE ARM CABLE CURL 3X12 SUPINATED DBL CURL
    3X12 HAMMER CURL

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