How to put together your ideal PUSH workout! | Push Pull Legs Training Plan

Welcome to the series of videos in which Radim and I will delve into the secrets of effective training plans! In today's opening episode, we'll focus on Push training within the popular Push/Pull/Legs schedule. Our goal is to show you how to work out multiple muscle areas multiple times a week to maximize new muscle growth.

Whether you have time to workout three or up to six times a week, we have a solution for you! In the article below, you'll find detailed workouts for both options. The key to success is matching the number of sets to your training frequency. In the video, we'll specifically show you what a workout should look like for a plan with six workouts per week. This means that we include fewer total sets per workout for the large muscle groups because we are counting on exercising them more often.

To give you a better idea: if you were to train Push/Pull/Legs only once a week, you could include, for example, twelve working sets on the pecs. But if you incorporate Push training twice a week, we'd reasonably break it up into six to seven sets in each workout so that by the next workout you're fully recovered and ready to give another performance. Remember, twice is more than once! This will prolong the anabolic effect and you'll see much better results in gaining muscle. Let's do it!

Push/Pull/Legs training is based on three repetitive workouts. From the name it is clear that these are workouts divided according to the execution of the exercise, namely the push, pull and leg.

The division of exercises:

• PUSH - All exercises where we push the weight away from the body (chest, shoulders, triceps)
• PULL - All exercises where we pull the weight towards the body (back, biceps, back shoulders)
• LEGS - Exercises for the entire lower body (quadriceps, hamstrings, calves, butt)

The abdominals are not written for this workout, but you can train it to any part for example 2-3 times a week. Definitely don't skip the abs!

PUSH 1 workout

*N - normal series

*RP - rest pause

*S - shuffle series

Training schedule 3 times a week

• Next, we continue with PUSH training again and keep going round and round. The way it works out is that you work out each training unit once a week and on Monday you start Pull again and continue on, on Wednesday Push and again on Friday Legs

Workout schedule 6 times a week

• In this style of workout, it's really better to choose the first Pull workout first if we have some deadlifts in it to give us a rest day between pulls and leg workouts. Then you continue like this, you just always shift the days, but surely everyone understands that after the Monday rest we train again next Pull1-Push1-Legs1 and then a rest day and it still goes round and round.