Part 2 of the Push Pull Legs Training Plan | PULL 2 Training

We have a continuation of a new series of videos in which Radim and I will show you how to create a training plan. Although the workouts are similar, we always try to vary the exercises. In this episode, we'll introduce the second "Pull" workout from the Push/Pull/Legs system, with which we'll try to exercise the areas in question several times a week, and thus promote the growth of new muscle mass. Below you will find the workout variations: one for those who can only train three times a week, and one for those who can train up to six times a week. In this "Pull" workout, we'll thoroughly stretch your back, rear delts, and biceps.

The key is to adjust the number of sets depending on how often you get to the gym each week. In the video, we'll show what a workout adapted to a frequency of six workouts per week looks like. Therefore, for large muscle groups, we'll reduce the total number of sets because we plan to work them multiple times during the week. For example, if you're only practicing the Push/Pull/Legs system once a week, you might put in, say, 12 working sets for the pecs. But if you train twice a week, you'll split it up smartly into 6 or 7 sets in each training unit so you're sufficiently recovered to make it through the next round. Remember, twice a week is more than once - you'll extend your anabolic window and maximize muscle growth!

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)

Abdominal is not written for this workout, but you can do it for any part for example 2-3 times a week. Definitely don't skip the abs!

PULL 2 workout

*N - normal series

*RP - rest break

*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 type 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 the deadlifts and the leg workout. 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.

Recommended workout products: