PUSH/PULL/LEGS

Day 1: Legs & Abs

Day 2: Push A/B (Chest, Delts, Triceps)

Day 3: Pull (Back, Biceps, Trapz)

Day 4: Rest or go back to Day 1

Alternate between Push A (Chest emphasis) and Push B (Delt
emphasis).

Progressive Overload

For your main compound movements, once you can complete an

exercise for 3 sets of 8, aim for 3x9, then 3x10. Once 10 reps has been
achieved increase the load by 2.5kgs and return to 3x8 to repeat the
cycle.

Rest times are 120 seconds for compound movements and 60 seconds
for isolation exercises. Isolation exercises will be in the higher rep
ranges

Be sure to read the training notes I have written on certain exercises

prior to your training session.

Training Split: Legs & Abs

Exercise Sets/Reps Rest Load Used

Back Squat 4 sets of 8 reps 120 seconds

(25% dropset on the last
set)

Stiff Leg Deadlifts 3 sets of 8 reps 120 seconds

Leg Extensions 3 sets of 10 reps 60 seconds

Hamstring Curls 3 sets of 12 reps
(superset)

Walking Lunges 3 sets of 15 lunges per leg 120 seconds

Leg Press Set 1: 12 reps 120 seconds

Set 2: 10 reps
Set 3: 8 reps
Set 4: 6 reps

Calf Raises 3 sets of 15 reps 60 seconds

Weighted Decline Crunches 3 sets of 20 reps 60 seconds

Weighted Plank 3 sets of 1 minute holds 60 seconds

Cable Crunches 3 sets of 15 reps 60 seconds

Training Split: Push A (Chest Emphasis)

Exercise Sets/Reps Rest Load Used

Bench Press 4 sets of 8 reps 120 seconds

(25% dropset on the last
set)

Dumbbell Shoulder Press 3 sets of 8 reps 120 seconds

Incline Bench Press/Incline Smith 3 sets of 12 reps 120 seconds

Machine

Lateral Side Raises 3 sets of 12 reps 60 seconds

Rear Delt Flys 4 sets of 10 reps 60 seconds

Cable Chest Flys 4 sets to failure 60 seconds

Close Grip Bench Press 3 sets of 8 reps 60 seconds

Tricep Pressdown 3 sets of 8 reps 60 seconds

Overhead Tricep Extension 3 sets to failure 60 seconds

Training Split: Push B (Shoulder Emphasis)

Exercise Sets/Reps Rest Load Used

Seated/Standing Military Press 4 sets of 8 reps 120 seconds

Flat Bench Dumbbell Press 3 sets of 8 reps 120 seconds

Incline Barbell Bench Press 3 sets of 8 reps 120 seconds

Reverse Dumbbell Lateral Raises 3 sets of 10 reps 60 seconds

Cable Face Pulls 3 sets of 12 reps 60 seconds

Dumbbell Chest Flys 3 sets of 12 reps 60 seconds

Lying Dumbbell Tricep Extension 3 sets of 10 reps 60 seconds

(25% dropset on last set)

Tricep Kickbacks 3 sets of 10 reps per arm 60 seconds

Tricep Pushdowns 3 sets to failure 60 seconds

Training Split: Pull

Exercise Sets/Reps Rest Load Used

Deadlifts 3 sets of 6 reps 120 seconds

Wide-Grip Chins 3 sets till failure 120 seconds

(weighted or non-weighted)

Barbell Row 3 sets of 8 reps 120 seconds

Narrow-Grip Pulldown 3 sets of 8 reps 60 seconds

Standing Barbell Curls 3 sets of 10 reps 60 seconds

Seated Dumbbell Curls 3 sets of 21 reps 60 seconds

Hammer Curls 3 sets till failure 60 seconds

Barbell Shrugs 3 sets of 12+ reps 60 seconds

One-Arm Bent Over Row 3 sets of 10 reps per arm 60 seconds

Training Notes

Squats: To be done deep and with proper form and technique. You must
go to or past parallel; this means your hip crease should be below your
knee cap. For the dropset do AMRAP (as many reps as possible.

Stiff Leg Deadlifts: Keep legs stiff but a slight bend in the knees is
permitted. Keep back arched throughout the movement to avoid injury.
Squeeze your pelvis into the bar and contract your glutes at the top of
the movement. When lifting bar, be sure to push heels firmly into the
ground.

Leg Extensions: Hold and tense your quadriceps for 1-second at the top
of the contraction for a killer burn,

Walking Lunges: Perform with kettlebells if you need help with balance.
Take long and wide strides, whilst ensuring the knee is aligned with the
ankle and behind the toe.

Weighted Decline Crunches: Skip the load if you’re currently unable to

do 20 crunches without weight, Begin with a 5kg plate in your hands, if
that’s too easy shoot for a 10kg plate, etcetera. Over time, be sure to
increase the load. Contract (i.e., tense) your abs at the top of the
movement as though you were about to receive a blow to the stomach.

Weighted Plank: Again, if you struggle to hold a plank for 1 minute

without weight, then either skip the weight for now or slowly build up to
it, e.g., 30-seconds weighted, 30-seconds unweighted. Continue with
this until you’re able to hold 20kgs on your back for 3 sets of 1 minute
holds. Once this is achieved, increase either the time or weight.

Cable Crunches: Set the pulley to a high mark on the cable tower. Hold
a rope attachment behind your head and kneel towards the ground to
crunch or contract your abs. I prefer allowing my elbows to touch
either the ground or knees to mark a completed rep.

Bench Press: Strict form is imperative. The bar must lightly touch the
chest rather than bounce of the chest with elbows going lateral. For
the dropset do AMRAP (as many reps as possible)

Incline Bench Press: Great for targeting the upper pecs. Ensure reps
are slow and controlled. Opt for either the smith machine or incline
machine if you’re uncomfortable with using free weights.

Lateral Side Raises: These can be done seated or standing. I prefer

seated for solid form.

Rear Delt Flys: Can be performed on a fly machine, bent over, or lying
forward on an incline bench. I prefer the latter.

Tricep Pushdowns: Can be performed with a straight bar or rope.

Overhead Tricep Extensions: Preferably set a cable to a low pulley and

use a rope attachment. I like to alternate cable extensions with
dumbbell extensions.

Overhead Press: Keep a tight core, feet planted and glutes tensed.
Hands should remain at shoulder width. Ensure the bar comes all the
way down to the chest/clavicle during the eccentric phase of the
movement.

Cable Face Pulls: Facing a high pulley with a rope or dual handles
attached, pull the weight directly towards your face, separating your
hands as you do so. Keep your upper arms parallel to the ground.

Narrow Grip Pulldowns: Pull the cable right down to the top of your
chest whilst pulling through the elbows. Contract your back for
maximum muscle engagement.

One Arm Dumbbell Rows: Keep the back arched. Too many people lift
too heavy on this exercise, rounding their back whilst throwing the
weight around. Avoid that. Instead, focus on a slow, controlled tempo,
and be sure to hold the weight for 1-second at the top of the movement.

Dumbbell Curls: Begin with a locked out tricep in a neutral hammer grip
position by your side. Curl the weight upwards and twist your forearm
so that the palm of your hand faces the ceiling. Be sure to emphasise
the twist. At the top of every rep, tense the bicep. Likewise, at the
bottom of every rep lock out your tricep for full range of motion.

Hammer Curls: Begin with a locked out tricep in a neutral hammer grip
position by your side. Curl the weight upwards, but this time don’t twist
your forearm. Imagine you are trying to get your pinky finger as close
to the delt as possible.

Barbell/Dumbbell Shrugs: Hold and squeeze the trapz for one second
at the top of the movement, then slowly lower the weight back down
again.

x1 Body | x1 Chance π